"TLFC" exercise and accountability support!
Replies
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TGIF!!!
Strength: Shortcut to Size: Legs and ABS
Cardio: None
Assessment: Pizza tonight, went totally over any and all macros and i don't even mind it, not even a bit. tomorrow, however, is a brand new day!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Just one session then I'm hanging out with my DD.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Sushi!1 -
Have a great weekend everyone! Got in a few miles walking yesterday up in the mountains so I wasn't a complete slug.....LOL
Today I hit the gym hard though.
Cardio: 15 min elliptical
Strength: 22 min calisthenics hip/shoulder warm-up followed by
55 min strength training including
4X12 incline dumbbell bench press w/15/15
4X8 bench press w/75 lbs
4X8 assisted hanging dips
4X10 upward cable flys w/10/10
4X12 skull crushers w/15/15
4X12 reverse grip tricep push down w/30
4X15 single arm standing preacher press w/15lbs
3X12 cross cable chest press w/23/23
Assessment: Still at the same weight even though I feel as though I haven't been eating all that healthy lately so I'm going to try to change that this week!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 5 tonight. A little housecleaning to do today and that's it.
Cardio: bike riding- 30 (200 calories)
Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6
Assessment: Went out to my MIL and FIL's houses yesterday to visit, so homemade Filipino food.1 -
Good Morning and Happy Monday!
Cardio: I wish I had time for it!
Strength: Shortcut to Size, week 3, Chest, Triceps, Calves,
this program asks for 5-10 lbs to be added to each move, as the weeks go by, so far I have increased the weight but will see if I could still add on!
I lifted 50 lbs. dumbbells for my calf raises and my powertech's max weight is 52.5, so we will see
Assessment: feeling dehydrated, haven't eaten all that naughty over the weekend but have gained so much. well, but still my bf% shows low, so not all that concerned0 -
@MJFSH, 50 lbs dumbbells for your calf raises.........amazing! I feel like a weakling compared to you!
Cardio: Tomorrow
Strength: 43 min warm up including situps and side to sides w/10lb, side pulls w/45 lbs, ab roc w/90, cardio rope, good mornings and goblet squats w/25 and shoulder rehab.
58 min strength training including
2X2 min planks
2X50 Ab crunches w/25 lb plate
4X15 straight hanging leg raises
4X15 downward wood chops w/27lbs
4X15 upward wood chops w/23 lbs
4X10 cable chest press w/20/20
2X10 TRX single leg squats
2X20 static side lunges w/15lb press
2X20 seated single leg extensions
2X20 standing side and back leg extensions
3X15 calf raises w/70
Assessment: Still working on protein but improving!
Have a great week everyone! I have that Turkey Trot 10K I was supposed to run coming up on Sat. I changed my registration to a 5K walk because of my knee. I was pretty bummed about it but then my daughter and son in law signed up to walk it with me and we're going to dress up like turkeys to make it fun! They're flying in from CO Thursday night so I'm pretty excited about that!0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. Laundry and some house cleaning to do.
Cardio: bike riding- 30 (150 calories)
Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6
Assessment: Leftovers from visiting my MIL's house.1 -
Good Morning!
Cardio: 3 mile walk with my dog, 3.5 mph pace so not too bad with a sore knee I guess
Strength: Tomorrow
Assessment: Finally decided to pull the trigger on another 10 lb loss, 5 between now and the first of the year and 5 more by the end of March. Hope I don't lose strength from being in a deficit but I'll try to up my protein again and hopefully that will make up for it. Just decided I can stand to be a bit thinner. Set my activity level to lightly active which gives me 1600 calories to lose .5 lbs per week. Probably won't eat calories back since I'm not running right now. It should work.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Just riding today.
Cardio: bike riding- 30 minutes (150 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: Dinaguan and rice.1 -
Hey everyone! Super busy here ahead of company coming in tomorrow and then a big family/friend party here on Saturday. Managed a quick 30 min workout at home this morning but may not get anything else in until the 5K Walk on Saturday........it's okay because I'm burning lots of calories cleaning and shopping and also eating at a deficit again.....LOL. Reminds me of the good old days of trying to lose weight!0
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Good evening, forgot to post earlier
Strength: Back, Biceps and Abs done
Cardio: nothing yet
Missed yesterday, so did yesterday lifting program today, and that took my cardio away
Hopefully I can make it up on weekend0 -
Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning then 2 tonight. Trying a new app to see how it works when I ride.
Cardio: jog/walk- 2 miles (250 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Steak, broccoli and rice.1 -
Hey Gang!
Strength: Shoulders, Traps, Calves done!
Cardio: not yet
Assessment: The only thing that makes sense in my life right now, are the workouts, nothing else does. so, assessment doesn't make sense!
@luluinca sorry, just noticed your comment, thank you for the compliment, but I still have a long way to go, to get to your level! you are never, ever a weak anything! you are awesome!0 -
Hey gang
I like myself unconditionally!
Happy TGIF and LCW!!! Just 4 clients this morning, then yard duty. Gonna watch ARRIVAL later today.
Cardio: jog/walk- 2 miles (250 calories)
Strength: legs- leg press, ATG squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6
Assessment: Flanken short rib.1 -
Happy Friday!!!!
Strength: Legs and Abs! I am sure i'll have a six pack, by the end of this program!
Cardio: none yet
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Hey gang,
I like myself unconditionally!
Happy weekend! A couple of sessions this morning then some needed shopping to do for next weeks holiday.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Sushi!1 -
Haven't checked in since Wednesday but my daughter came in on Thursday from CO and it's been a whirlwind trip. I did do another 30 min home workout on Thursday morning and then Saturday we "walked" the 5K Turkey Trot. I was unhappy about not being able to run it so we made costumes on Friday to make it more fun. This week I've decided not to do any extra walking because my knee is still pretty bad but I will be at the gym at least 4 days!
Hope you guys had a great weekend.
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Great costumes! Glad you had fun with your DD!Haven't checked in since Wednesday but my daughter came in on Thursday from CO and it's been a whirlwind trip. I did do another 30 min home workout on Thursday morning and then Saturday we "walked" the 5K Turkey Trot. I was unhappy about not being able to run it so we made costumes on Friday to make it more fun. This week I've decided not to do any extra walking because my knee is still pretty bad but I will be at the gym at least 4 days!
Hope you guys had a great weekend.
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Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 5 tonight. DD is off the whole week, so I have to get up earlier to do my workouts so she doesn't have to hang an extra hour at the gym with me.
Cardio: bike riding- 30 (200 calories)
Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6
Assessment: Okay weekend. Did some shopping for Thanksgiving and watched football.1 -
Thanks Niner. We had so much fun that she wants to plan our trips to CO and hers here to CA around 5K's. I'm hoping next year I'll be able to run one again!
Cardio: Not much in the way of cardio until I see my Ortho in two weeks. I've been walking but only because I had that 5K to get through. My knee is not doing very well so I'm going to give it a break now and see what the doc says. Soooooo, all strength training all the time.....LOL, unless I force myself to get into the gym pool.
Strength: Did a 35 min home workout of calisthenics and shoulder rehab lifting light weights but lots of reps.
Assessment: Last weekend was a lost cause because of eating out, having company for too many meals and just not really logging or exercising except for the walk. Still at the same weight for now so that's good anyway.
Have a great week everyone!1 -
Love the pictures, looks like so much fun!
Strength: Chest, Triceps, Calves
I have selecttech adjustable dumbbells weighing from 5_52.5 lbs. Today I officially used the whole 52.5 lbs for calf raises, and it didn't kill me.
Cardio: Hopefully Wednesday
Assessment: I'm a emotional mess, and the stress is balooning me up, even tho I'm not overeating. Hopefully better days will come and I stop this crazy move in opposite direction.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. Just some laundry to do.
Cardio: bike riding- 30 (150 calories)
Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6
Assessment: Steak and salad.0 -
Hello friends!!!
Strength: Back, Biceps, Abs
Cardio: tomorrow
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Ended up with a flu bug yesterday and while feeling a bit better today I have a lot to do to get ready for tomorrow here so not much of a workout for a few days I guess. I may try to get a couple of home workouts in for about 30 to 40 minutes each but otherwise I'll be at the gym by Saturday again.
Hope you all have a great weekend coming up and a nice Thanksgiving!0 -
Take care of you and feel better soon!
Strength: none
Cardio: Tapout XT: Muay Thai
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Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Day before Thanksgiving and got all my grocery shopping done for cooking!
Cardio: bike riding- 30 minutes (150 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: McDonald's salad because I was too lazy to cook.1 -
Happy Thanksgiving!!!!
Strength: Shoulders, Traps, Calves
Cardio: None, well maybe later
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Hey gang
I like myself unconditionally!
Happy Thursday and Happy Thanksgiving!!! 1 client this morning and just doing my own workout before heading out to relatives to party!
Cardio: jog/walk- 2 miles (250 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Spring rolls yesterday for dinner!0 -
Happy Thanksgiving you guys!
Got a 30 min calisthenics and shoulder rehab workout done at home yesterday and today I just spent my day in the kitchen.
Thinking about wearing my gym clothes out tomorrow while I hit a couple of stores for Black Friday and then going in for some weights! Still feeling a bit puny from the stomach thing this week so I probably won't be pigging out on dinner tonight.....LOL.
I lost a pound this week but it may not stick since I was feeling a little puny and didn't eat much..........normally that kind of loss comes right back!
Anyway, looking forward to a quiet family dinner, only 6 of us this year since we had our bit TG party last weekend here, and then the rest of the weekend to shop and decorate! I love this 4 day weekend!
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Hey gang
I like myself unconditionally!
Happy TGIF and LCW!!! I'm set for 4 clients, but let's see who comes in. It's very common for people to cancel last minute after a holiday.
Cardio: jog/walk- 3 miles (350 calories)
Strength: legs- leg press, ATG squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6
Assessment: Of course Thanksgiving partying!!0
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