"TLFC" exercise and accountability support!
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Hi folks! 1 more day till I go to paradise!
Strength Conditioning during Pole class.
Cardio Pole dancing class.
Assessment Under my calorie target and relatively close to my macros. So that's a win! 0 -
Hi all
Strength :It was my shoulder day
overhead db(4 sets 12,10,10,8)
front plate raise (3 sets 12,10,8)
upright (3 sets 12,10,8)
db side laterals ( 7 sets of 12,10 reps)
barbell shrugs ( 7 sets of 12 reps)
Cardio : brisk walking 6 mins,plank (40 secs 2 sets),crunches ( 20reps of 3 sets)
food : over calories.
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Hey gang
I like myself unconditionally!
Happy Thursday! 4 clients this morning and then 3 tonight. It's a recovery day after having a party last night!
Cardio: jog/walk- 2 miles (300 calories)
Strength: back- pullups, bent over rows, seated cable rows, pullovers. 12,10,8,6 x 4 sets
Assessment: BBQ for dinner at a party for friends who were moving away.0 -
Happy Thursday!
Cardio: 6 mile run, easy pace with one brief tempo interval.
Food: on target.0 -
rahulmehta08 wrote: »Hi all
Strength :It was my shoulder day
overhead db(4 sets 12,10,10,8)
front plate raise (3 sets 12,10,8)
upright (3 sets 12,10,8)
db side laterals ( 7 sets of 12,10 reps)
barbell shrugs ( 7 sets of 12 reps)
Cardio : brisk walking 6 mins,plank (40 secs 2 sets),crunches ( 20reps of 3 sets)
food : over calories.
Welcome!0 -
Hi folks -
I missed logging yesterday. Overall a so-so day. High stress level, not enough nutrition - I didn't eat enough, but I also didn't eat any junk, and no workout. Stressful and packed day before leaving on vacation. A 3 day cruise where I will not have connectivity! Looking forward to disconnecting!
My strategy for the trip:
-2 workouts and just be active
- lots of water
- Make the best food choices I can - including a 30g protein shake for one meal or snack
- No high calorie fruity drinks
Aside from that, enjoy being in paradise! Have fun! Be back on Tuesday!0 -
Welcome!rahulmehta08 wrote: »Hi all
Strength :It was my shoulder day
overhead db(4 sets 12,10,10,8)
front plate raise (3 sets 12,10,8)
upright (3 sets 12,10,8)
db side laterals ( 7 sets of 12,10 reps)
barbell shrugs ( 7 sets of 12 reps)
Cardio : brisk walking 6 mins,plank (40 secs 2 sets),crunches ( 20reps of 3 sets)
food : over calories.
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I've done Disney Cruiselines 3 times and each time I just got up at 6:00am to go workout. Most liners have pretty good gyms on them. And walking the deck is a great way to get exercise.Hi folks -
I missed logging yesterday. Overall a so-so day. High stress level, not enough nutrition - I didn't eat enough, but I also didn't eat any junk, and no workout. Stressful and packed day before leaving on vacation. A 3 day cruise where I will not have connectivity! Looking forward to disconnecting!
My strategy for the trip:
-2 workouts and just be active
- lots of water
- Make the best food choices I can - including a 30g protein shake for one meal or snack
- No high calorie fruity drinks
Aside from that, enjoy being in paradise! Have fun! Be back on Tuesday!
As for food.....................there is so much. And it's there all the time. My advice would be to pick eating vegetables first, then go back and try other stuff. That way you're kinda full of fiber so you don't overdo things like desserts.
Have fun though.
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Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! 4 clients this morning then I'm done for the week! May go watch the Fantastic Four today.
Cardio: jog/walk- 2 miles (300 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6 x 4
Assessment: Taco Bell for dinner last night.0 -
@ Jessy..............have a blast.
Yesterday: Took the dog for a 2.5 mile walk/jog and ate dinner out and pretty much blew it.....oh well....
Today's Exercise: 25 min calisthenics warmup including pushups, planks, physio ball bridges and pikes, physio ball crunches w/25 lb plate, back extensions, incline crunch twiste, hanging leg lifts and stairmaster. 60 min strength training including 2X 10 single leg RDL w/85 lbs and 1X 8 RDL w/95 lbs, 2X 8 inverted rows, <2X 6 OHP w/45 lbs and 1X 5 OHP w/50 lbs><2X 8 bench w/75 lbs, 1X 6 w/85 lbs, 1X5 w/90 lbs, 3X 8 single arm bench rows w/40 lbs, 3X 8 overhead tricep extensions w/17.5/17.5 lbs, 2X 15 single leg bridges, 20 KB swings w/40 lbs, 20 KB alt hand swings w/25 lbs, 3X 10 inner thigh.
I'm hoping to swim this afternoon as well...........but we'll see.
Food: Back to normal and about 1750 calories.
TGIF and have a great weekend everyone. We have a wedding to go to tomorrow so it'll be another blown day.....guarantee it.
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TGIF!
Super light workout tonight.
Pushups: 3x10
Flutter Kicks: 3x20
Squats: 3x10
Food: on target.0 -
Madcow: heavy set for last 5
Squat 55kg (121lb)
bench 35kg (77lb)
bent over row 37.5kg (82lb)
3 X 10:
step up with dumbell curl and over head press 8kg
barbell squats 20kg
box squat thrust with box jump
press ups
60 second plank with leg raises
3X directional calf raises 20kg
walking lunges - 10 paces with 20kg sandbag
10 mins stepper
10 mins eliptical
AND..............................rest 0 -
Good job all of you. It's great to see everyone doing something everyday!0
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Hey gang,
I like myself unconditionally!
Happy weekend! No clients this morning. My DD resumes piano lessons this morning and then later on we have her kids Bday party for trampoline jumping. I'll join in with them I'm sure.
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: Mediterranean for dinner. Yum.0 -
Made it to the gym this morning...........wedding this afternoon and a rest day tomorrow although I'll probably swim a little. It's hard to resist swimming when I'm in our pool......
Today's workout: 20 min calisthenics warmup including pushups, situps and crunch twists w/12 lb ball, planks, renegade rows, back extensions, hanging leg lifts, lat raises, crunch machine and BW squats and lunges. 10 min bike. 60 min strength training including leg press <15 w/310, 12 w/400, 10 w/470lbs, 8 w/490 lbs>, 2X 16 fwd overhead lunges w/40 lb bar, 2X 16 rev overhead lunges w/40 lb bar, 3X 10 incline row w/overhead press and 5/5 lbs, 3X 20 box step ups, 3X 8 rear deltoid cable fly w/10/10, 3X 8 cable chest press w/23/23, 3X12 cable lat pulldown w/33/33, 20 KB alt hand swings w/25 lbs, and 3X 10 inner thigh w/100.
I've been increasing weight on all these little accessory lifts as well as the big lifts lately so I guess the extra carbs is working out as planned.
Food: Wedding......enough said!
See ya'll on Monday............enjoy the weekend!0 -
Happy Saturday!!
Cardio: Two runs today. 1.5 mile run, easy pace warm-up this morning.
Main event: Sand Crab Galveston 5k Beach Run - Night time run. 3.1 miles. Lots of fun, ran this with several friends. Not a PR, was actually a bit of a challenge...perhaps shouldn't have done the warm-up this morning. Official time: 31:28. Fifth in my age group. My friend got 4th and it was her first 5k! Proud of her.
Food: on target.0 -
Happy Sunday!
Cardio: 10 mile run, very easy pace. A little sore from yesterday's 5K race.
Food: on target.0 -
yesterdays circuits.
Working with a partner. 1 on the spin bike, 1 run to equipment and....:
5-10-15-10-5
deadlifts with sandbag
burpees on step
squat with kettlebell
sit ups with medicin ball over head
push ups
Then....... same 1 on bike and 1 working
10 - 8 - 6 - 4 - 2
burpees on the floor (our punishment because we were quickest!)
squat and OHP with kettlebell
sit ups - touch floor over head and touch toes
bicycle crunches
crunches
1 min plank
I don't think I have ever sweated so much during a workout!
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Hey gang,
I like myself unconditionally!
Happy Monday! As of today, I'm longer going to be doing outdoor bootcamp due to inconsistency of participants. Sucks to show up and only have one person be there. I know it's still summer, but I can get more done for myself in that time. 5 clients tonight so I'm busy later in the day.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: Had dinner at my mom's last night. Always an adventure.0 -
Yesterday was a rest day.............post wedding partying...... But back to work this morning. I pretty much did a bunch of accessory stuff as I don't know what my trainer has in store for me tomorrow in the way of lifting.
Exercise: 20 min calisthenics warmup including BW squats and lunges, pushups, planks, physio ball crunches w/25 lbs, pikes and bridges, renegade rows, back extensions, incline side crunches, hanging leg lifts. 10 min bike. 60 min strength training including 3X 20 box step ups, 5X8 fwd overhead lunges w/40 lbs, 5X8 rev overhead lunges w/40 lbs, 3X 10 incline row w/8/8 lbs and overhead press, 20 KB swings w/40 lbs, 20 KB alt hand swings w/25 lbs, 3X 8 lat pulldown w/70 lbs, 3X 10 tricep rope pulldown w/30 lbs, 3X 8 seated row w/85 lbs, 3X 8 overhead tricep extension w/17.5/17.5 lbs.
Food: A little under today and yesterday as I'm trying to make up for the extra calories from Sat. Still at about 1700 though.
Have a great week everyone!!!0
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