"TLFC" exercise and accountability support!

luluinca

Happy Birthday Niner!!! You're killing 53!

Not much happening here today unless the rain clears out and I can get a walk/run in later. My trainer gave me a killer workout for tomorrow and I'm a little sore from yesterday too so it'll be a rest day unless I walk. Why is it I only really get sore when I work with a trainer.....LOL? Guess I just don't push myself hard enough even though I think I am.

Anyway, have a great Thursday and I'll report back in tomorrow!

ninerbuff

Thanks for the bday wishes ladies! Have a great day!

ninerbuff

Hey gang

I like myself unconditionally!

Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! Back to the rain! Supposed to rain all day, so I'm gonna have to hit the indoor track.

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: Taco Bell last night before heading out to my DD's concert.

luluinca

TGIF everyone! Have a great weekend. It's raining here again through Monday or Tuesday although we might get a slight break tomorrow and I'll get my dog out for a walk.

Cardio: 15 min stationary bike

Strength: 25 min warmup including 50 lb RDL's, 25 lb goblet squats, pushups, planks, donkey kicks, decline situps and shoulder rehab. This is my first workout designed by my trainer. He took my normal chest and back day and switched things up and added the mt climbers, v-ups.....etc.

75 min strength training including

4X8 bench press w/70 lbs
4X12 wide grip pulldowns w/70
50 mt climbers

4X12 incline bench press w/20/20 lbs
4X12 bent over rows w/65 lbs
50 crunches w/25 lbs

4X15 prone flys w/12.5/12/5
4X12 seated cable rows w/70
4X10 hanging leg lifts

4X12 deltoid flys w/40
4X12 reverse grip pulldowns w/60
4X12 V-ups

Assessment: Having a good week so far. Still working on increasing my protein though.

MJFSH

Good Morning and Happy Friday!

Haven't worked out yet, but it's leg day and it's going to get done when I get home.

Assessment: started taking Creatine HCL for the very first time last night, I need some definition bad!!!!!

luluinca

Have a great Saturday guys! Getting our running around done today and maybe a movie and dinner since we're supposed to be bombarded with rain again tomorrow!

Cardio: 3.75 miles with the dog of which 1.5 miles was running intervals. Felt good to run!

Strength: Tomorrow...........core and accessories

Assessment: Except for dinner out tonight I've had a good week

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! 3 clients this morning. Still raining so looks like some indoor training AGAIN. Boring.

Cardio: walking- 30 min (150 calories)

Strength: core- crunches, leg lifts

Assessment: Sushi for dinner last night.

luluinca

Happy Sunday everyone!

Cardio: 15 min stationary bike

Strength: 20 min warmup including decline situps w/10 lbs, bridges, wall squats, static lunges, leg lifts, V-ups, shoulder rehab

70 min core and accessories including

4X8 single leg RDL's w/30 lb Kettlebell
4X10 goblet squats w/25 lbs
3X1 min planks

3X10 renegade rows w/12.5/12.5
3X10 hanging leg lefts
3X30 ab crunches w/25 lb plate

4X12 downward wood chops w/27
4X12 upward wood chops w/23
4X12 chest press w/23/23

4X15 seated calf raises w/ 70
Seated and standing leg extensions
3X12 single arm seated rows w/45

Assessment: Having company for dinner but I think I've kept it within reason

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 3 clients this morning and then 4 tonight! Hopefully no rain today.

Cardio: bike riding- 30 (200 calories)

Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6

Assessment: With the exception of me indulging in Almond M&M's, I did okay.

MJFSH

Good Morning Gang!

Strength: Shortcut to size, month 3, week 1: Chest, Triceps and Calves tonight after work

Cardio: Did Stronger HIIT Fire, and also Recovery yesterday

Assessment: I have contacted my IIFYM coach and we decided to see the changes I want, I need to start a 3 months bulk, followed by a progressive cut. Today is the official start of my first ever bulk! I am very excited, yet, very worried!

luluinca

Have a great week everyone!

Wow, here's my leg day from my trainer. I was supposed to do lunges too but my knee wasn't feeling it so we're going to go over them again on Wed and see if he can help me do them better, maybe I'm just being paranoid too.

Cardio: 15 min stationary bike

Strength: 20 min warm-up including planks, push-ups, sit-ups and side to sides w/12 lb ball, goblet squats w/20, RDL’s w/20, donkey kicks and shoulder rehab.

60 min strength training including: Still keeping weight low while I re-focus on form so doing a little higher reps.

4X10 barbell box squats w/45 lbs
4X15 leg press w/90 lbs added
4X15 wall balls w/10 lb med ball

4X12 KB sumo lift w/20 lbs
4X12 dead lifts w/65 lbs
4X40 crunches w/no weight

4X10 bulgarian split squats w/10 LBS
4X10 weighted step ups w/10 lb med ball
Fwd and Rev arm circles w/2.5 lbs

Assessment: Had a pretty good weekend with one night out to dinner but I kept things pretty low for a restaurant I think. Thinking I might lose a little this week but we'll see.

MJFSH

Good Morning my friends!

@luluinca Impressive routine! hope you don't mind but I copied the routine to try

Strength: Back, Biceps and Abs to be done tonight

Cardio: Not today, but am doing Yoga Challenge nightly

Assessment: Month 3 of Shortcut to Size, weight is getting way too heavy, specially to lift it for 12-15 reps that it requires for the first week of each phase! and I don't want to back off on weight, because I'm kinda too stubborn to back down easy, so it is very very challenging!
Second day of my bulk, yesterday was not all that successful, I eat naughty but was still low 20-40 points in each macro, and felt so full! need to be smarter about the bulking game!

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 4 clients this morning then 2 tonight. Hopefully can get in some outdoor cardio today.

Cardio: bike riding- 30 (150 calories)

Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6

Assessment: Weinerschintzel. I had 3 chili dogs.

luluinca

@MJFSH, I share in case anyone wants ideas so please copy. Most of my workouts now will be ones designed by my trainer. He's having me do a 4 day split which is what I enjoy. He took my workouts and added a few things and moved things around a little so it's more effective. I think it's going to work out great.

Today is a walk/run day for me but it's only 36 degrees out there and super foggy so I'm going out a little later than normal. I'll get it in though!

luluinca

Put 3.25 miles in with the dog, 1.2 miles running intervals and the rest walking.

Have a great day everyone........meet with my trainer again tomorrow.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! 3 clients this morning and 4 tonight. Hopefully no rain today!

Cardio: walking- 3.5 miles (350 calories)

Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6

Assessment: Taco Bell for dinner last night. I've been lazy to cook.

luluinca

Had a great training session this morning and already can't wait for my next session.

Cardio: 15 min stationary bike

Strength training: 20 min warmup including planks, pushups, RDL's, goblet squats and shoulder rehab.

With trainer:
3X12 bent over rows w/65
3X15 chest press w/resistance band
3X30 Mt Climbers
3X15 prone fly w/10/10
3X15 resistance band pull downs
3X12 full situps to stand from 10" box.

On my own:
3X10 reverse grip pulldowns w/60
3X10 seated rows w/70
3X10 cable flys w/10/10
3X10 seated single arm cable row w/45

Assessment: Having a good week and staying on track. Fish tonight.

Happy Hump Day guys!

MJFSH

Good Morning All,

Thank you @luluinca I copied it all, once I got your permission!

Strength: not today

Cardio: Will be done after work. Tapout XT2: Leg Extreme on the menu

Assessment: mmmm not sure what to add! except, I'm adding stuff I used to stay away to my diet and still not meeting my macros! well, I got perfect fat and protein macros yesterday, so even that will be good enough for today.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! 4 clients this morning and then 3 tonight!!!! No rain today so I can go out on my bike!

Cardio: jog/walk- 2 miles (250 calories)

Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6

Assessment: Pork adobo and rice.

MJFSH

Good Morning Friends!!!

Strength: Chest, Traps and Calves

Cardio: well, I prefer to log my 10 minute yoga as cardio, LOL

Assessment: in my quest to get my macros in, I've been eating too much fatty seeds, nuts and coconut smiles, soon I will be so over any kind of fat! trying to at least meet my fat and protein macros and work my way through the Carbs, that, doesn't need any help, Carbs add up on their own!

ninerbuff

Hey gang

I like myself unconditionally!

Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! DD has an orthodondist appointment today and then later I take her to the gym to keep instructing her.

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: Steak last night.

luluinca

Happy Friday guys! Yesterday was a rest day for me and I had an appointment with my ortho guy. He said it's okay to run a little and build up gradually again. The pain I had was from arthritis not the tear so as long as I'm careful and stop if it begins to hurt again I'm good to go.

Cardio: 15 min stationary bike

Strength: 20 min warmup including 50 lbs RDL’s, 25 # goblet squats, planks, physio ball pikes and bridges, pushups, decline situps w/10 lbs and shoulder rehab

60 min strength training

4X10 standing DB curls w/15/15
4X10 skull crushers w/15/15
4X10 rear delt flys w/40

4X10 tricep standing overhead extensions w/17.5
4X10 inline dumbbell curls w/15/15
4X10 DB shoulder press w/20/20

4X10 single arm bench row w/30
4X10 overhead cable tricep extension w/30
4X5 military press w/45 lb BB

4X10 DB hammer curls w/15/15
4X10 cable tricep pushdowns w/30
4X10 reverse grip tricep pushdowns w/30

Assessment: Cut calories and changed macro numbers trying to get these last 7 or 8 lbs off

Have a great weekend!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! 2 clients this morning. Later hanging out with friend for lunch then I'm gonna check out getting a new laptop. Mine is almost 10 years old and Windows Vista is no longer going to be supported.

Cardio: walking- 30 min (150 calories)

Strength: core- crunches, leg lifts

Assessment: Pork adobo last night.

luluinca

Took the dog out yesterday for a run/walk of 3 miles and half of it I ran. 3X .5 mile intervals. Knee felt pretty good but I'm going to stay with this mileage this week.

Cardio: 10 min stationary bike

Strength: 20 min warm-up including planks, push-ups, sit-ups and side to sides w/12 lb ball, goblet squats w/20, RDL’s w/20, donkey kicks and shoulder rehab.

65 min strength training including

4X15 barbell box squats w/45 lbs
4X15 leg press w/90 lbs added
4X15 wall balls w/10 lb med ball

4X15 KB sumo lift w/20 lbs
2X10 dead lifts w/65 lbs & 2X8 w/85 lbs
4X40 crunches w/no weight

4X15 wall squats w/basketball & 10/10 lbs
2X8 bulgarian squats w/10/10 lbs
2X15 seated and standing leg extensions

Assessment: Had company for dinner last night but I stayed focused and stayed well under my calorie
goal.

Have a great Sunday everyone!

MJFSH

Good Morning and Happy Monday my friends!!!

Strength: Chest, Triceps and Calves tonight

Cardio: Does nightly yoga count as cardio or strength?

Assessment: I usually don't work out on weekends, but yesterday, I saw all friends posting their workouts on MFP, had to get up and do something! picked a routine posted by one of my buddies and boy it kicked my rear end, royally! was awesome!
Bulking is going good, weight is increasing ever so slowly, but that's how my nutrition coach wanted to be anyways, so must be on the right track.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 3 clients this morning and then 4 tonight! Nice and sunny today so bike riding is on!!

Cardio: bike riding- 30 (200 calories)

Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6

Assessment: Eating out all weekend help me to exceed what I normally do. Ah, but it's a new week.

luluinca

Have a great week everyone!

Got a nice workout in this morning and I've actually been losing weight........about 5 lbs in less than a week so my trainer upped my calories. We've been playing with calories and macros since last week but he had them a little too low, even though I do still want to lose that last 7 or 8 lbs. I didn't want to lose it all in a week....LOL

Cardio: 10 min elliptical

Strength: 20 min warmup including 50# RDL's, 25# goblet squats, pushups, planks, donkey kicks, decline situps and shoulder rehab.

65 min strength training including

4X8 bench press w/65 lbs
4X10 wide grip pulldowns w/60
4X20 mt climbers
4X10 shrugs w/65 lbs

4X12 incline bench press w/20/20 lbs
4X10 bent over rows w/65 lbs
4X30 crunches w/25 lbs

4X12 prone flys w/10/10
4X10 seated cable rows w/75
4X10 hanging leg lifts

4X10 rear delt flys with 40
4X10 reverse grip pulldowns w/60
4X12 full sit-ups to stand

Assessment: Doing well on a deficit again although it may be too much of a deficit so we'll see how it all shakes out.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 4 clients this morning then 2 tonight. Last day of the month! Gotta finish strong. DD has short school days the rest of the week!

Cardio: bike riding- 30 (150 calories)

Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6

Assessment: Steak, rice and tomatoes for dinner.

luluinca

Today was just a dog walk/run. Improved a little by doing 3 intervals of .55 miles running so a total of 1.65 miles. Not too bad. Knee feels good although my hips are a little stiff after today's outing.

Meet with trainer in the morning tomorrow!

Hope you're all having a great week!

MJFSH

Good Afternoon Gang!

Strength: that was yesterday

Cardio: UFC Fit: Plyo Shred this morning

Assessment: so unmotivated today, need the sun back!