"TLFC" exercise and accountability support!
Replies
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Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 3 tonight. Happy Valentine's Day! May go out for dinner, but it depends on the reservations. If not, I'll have a dinner back up plan at home.
Cardio: walk/jog- 2 miles (250 calories)
Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6
Assessment: Baked chicken, rice and tomatoes.0 -
Happy Love day everyone!
Strength: Back, Biceps and Abs
Cardio: Feeling for some Zumba tonight and of course my yoga
Assessment: Feeling down today, as if all the work I put in, has no effect! I am losing patience with lack of definition in my back0 -
Happy Valentine's Day!
Cardio: Put in about 3 miles with the dog this morning and ran about a mile of it. Knee felt good so I just went for it. Not sure how often I can do it but I'm going to try it whenever I can.
Strength: Tomorrow with my trainer
Assessment: Eating a pretty normal dinner tonight since we're going out Friday to celebrate. I did buy a fruit tart from Sprout's though............LOL0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 3 clients this morning and 4 tonight. It's sunny out right now, but the rain is supposed to take over by evening. Booo.
Cardio: walking- 3.5 miles (350 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: Steak and rice.0 -
HHD Gang!!!
Strength / Cardio: Tapout XT2: Leg Extreme
use of 8 lbs. ball throughout this workout, makes it a combo strength/ cardio. my legs are jello!!!
Cardio: Planning to come up with something, hate being bored in the evening! haha
Assessment: seems I'm put a lbs on each day! not even sure how's that even possible, most of it must be water retention due to increased carbs, but in any case, it makes me feel heavy and fluffy! not fun! was originally thinking to let to gain to 135, but that's way too high, so planning to cap the weight at 130 instead. maintaining that until April and then do the cut. Let's see how it works!0 -
@MJFSH good luck with the bulk, I bet you can't wait until the cut.....you're braver than I am!
Cardio: Only if you count 5 min on the stairmaster
Strength: 20 min warmup including planks, leg swings, sit ups and side to sides w/10 lbs ball, shoulder rehab and stair master
80 min strength training including
With Trainer:
3X15 prone flys w/12/12
3X15 pushups
3X15 TRX flys
3X15 incline shoulder press w/20/20
3X15 bent over rows w/65 lbs from floor
30 TRX rows
On my own:
3X20 leg extension w/10 to strengthen knee
3X10 assisted chin ups
3X10 assisted dips
3X15 seated calf raises w/70
3X10 seated flys w/40
Assessment: Lost another pound so I'm getting pretty close to maintenance but will probably go for an extra 5 just as a cushion.
Have a great day everyone!2 -
@luluinca seriously! can't wait until I can cut back and be lean again! I hate the fluff!
Strength: Shoulders, Traps and Calves
Cardio: not sure, but maybe i'll try something after work
Assessment: Starting Power Pyramid on Monday! goal? lift at a comfortable level weight, where I can fully contract the muscles, and control the pause and negatives0 -
The weekend is just around the corner so Yay!
Cardio: Managed a 5K with the dog this morning and ran about 1.5 miles of it. Knee felt pretty good but I was pretty darned slow about it....:)
Strength: Tomorrow with trainer again
Assessment: Doing well still in the deficit department. We'll see how I do next week while I'm in CO visiting my kids and grandkids. Luckily, they're all active and eat healthy for the most part. I usually maintain or lose a pound or two while I'm there so hopefully I'll do the same this trip. I don't want to undo all my hard work this year!0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 2 clients this morning and then 3 tonight!!!! Rain, rain go away!
Cardio: jog/walk- 2 miles (250 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Polish sausage and rice.0 -
Hey gang
I like myself unconditionally!
Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! DD has an eye appointment after school. Looks like it's time for a stronger prescription.
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: Chicken salad last night.0 -
Happy Friday everyone! I leave Sunday for CO for 8 days and I won't be logging much but will put any exercise I get done here. Planning at least some hikes and a Pilates class, maybe a trip to the gym if I can talk anyone into going with me.....LOL
Have a great weekend!
Cardio: 10 min stationary bike
Strength: 40 min warmup including planks, pushups, bridges and pikes, good mornings, single leg RDL's, goblet squats, shoulder rehab and stationary bike.
60 min with trainer working arms and shoulders including incline shoulder press, resistance band curls and forward raises, rope slam, 20 lb bar close grip and wide grip curls, DB lateral raises and DB 5/5/10 bicep curls w/constant tension.
Assessment: Trainer was very happy with my progress in the month we've been working together. I lost 7 lbs, about 2.5% body fat and a couple of inches total.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! 2 clients this morning. Still rainy. May try to get in some extra indoor track work.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Sushi last night.0 -
Good job!!!Happy Friday everyone! I leave Sunday for CO for 8 days and I won't be logging much but will put any exercise I get done here. Planning at least some hikes and a Pilates class, maybe a trip to the gym if I can talk anyone into going with me.....LOL
Have a great weekend!
Cardio: 10 min stationary bike
Strength: 40 min warmup including planks, pushups, bridges and pikes, good mornings, single leg RDL's, goblet squats, shoulder rehab and stationary bike.
60 min with trainer working arms and shoulders including incline shoulder press, resistance band curls and forward raises, rope slam, 20 lb bar close grip and wide grip curls, DB lateral raises and DB 5/5/10 bicep curls w/constant tension.
Assessment: Trainer was very happy with my progress in the month we've been working together. I lost 7 lbs, about 2.5% body fat and a couple of inches total.
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Hey gang,
I like myself unconditionally!
Happy Monday! 3 clients this morning and then none tonight. My furnace blower went out so this afternoon having an AC rep come repair it. House downstairs is at 65 degrees.
Cardio: bike riding- 30 (200 calories)
Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6
Assessment: Did okay. Quite a boring weekend.0 -
Happy Monday Gang!!!!
Strength: Power Pyramid: Chest, Triceps, Calves
Cardio: hopefully something after work
Assessment: Completed Shortcut to Size by Jim Stoppani, started another program of his this morning, interesting set up, looks easier than it actually is! excited to see what it can do for me in 4 weeks!
Did some workouts from YouTube yesterday, Yoga, Strength/HIIT and a mobility workout, otherwise, was a very quiet weekend.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 3 tonight. More rain till Thursday.....my furnace needs a new control board and luckily my client (who's also a good friend now) is getting it for me for his cost. The one great thing about my job is the contacts I get. I have just about every base covered when I need something.
Cardio: walk/jog- 2 miles (250 calories)
Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6
Assessment: Steak, rice and tomatoes.0 -
Good Morning!!!
Strength: Power Pyramid: Legs and Ab
Cardio: I don't think I will be able to, I'm sore!!!!
Assessment: This workout definitely looks easier than it actually is! kicked my butt, I'm sore and ready to cry like a kid! haha0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 3 clients this morning and 4 tonight. More rain again. No stop till Saturday. Good thing I don't live in a flooding area because lots of places are getting flooded right now.
Cardio: walking- 3.5 miles (350 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: Polish sausage and rice.0 -
Happy Hump Day!!!
Strength: not today
Cardio: Tapout XT2: Fight Night XT
Assessment: MFP drama is catching up to me! getting my stress levels up!0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 2 clients this morning and then 3 tonight!!!! Well furnace is fixed and it's warm again in my house.
Cardio: jog/walk- 2 miles (250 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Baked chicken and rice.0 -
Hey gang
I like myself unconditionally!
Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! Solar guy is supposed to come over so that we can go over installation of a lease, but just got news yesterday that my wife's job might be transferred to a different state. Also my BIL, SIL and my niece and nephew are coming to stay with us this weekend for a visit so I have to clean up the house a little before they get here.
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: Didn't cook so got Taco Bell.0 -
Happy Friday!!!
Strength: yesterday Shoulders, Traps, Calves
Today: Back, Forearm, Abs
Cardio: so far, nightly yoga
Assessment: Went to Chinese buffet last night and ate like a pig! they had so many new additions, due to Chinese New Year and i had to try it all! isshhhh still suffering!
on other news, yesterday morning, i weighted in at my pre-bulking weight! not sure where this 4 weeks bulking results may have gone! so very surprised to see that! i have been eating way too much! and tonight is the pizza night!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! 2 clients this morning. Rain on it's way again. Have lunch with 2 friends then later a surprise party for my aunt.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Ribs, rice and vegetables.0 -
How much have you gone up?Happy Friday!!!
Strength: yesterday Shoulders, Traps, Calves
Today: Back, Forearm, Abs
Cardio: so far, nightly yoga
Assessment: Went to Chinese buffet last night and ate like a pig! they had so many new additions, due to Chinese New Year and i had to try it all! isshhhh still suffering!
on other news, yesterday morning, i weighted in at my pre-bulking weight! not sure where this 4 weeks bulking results may have gone! so very surprised to see that! i have been eating way too much! and tonight is the pizza night!
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Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 5 this evening. About to rain again, so more indoor work.
Cardio: bike riding- 30 (200 calories)
Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6
Assessment: Ugh. So buffet Filipino party and I suck at them with moderation.0 -
How much have you gone up?Happy Friday!!!
Strength: yesterday Shoulders, Traps, Calves
Today: Back, Forearm, Abs
Cardio: so far, nightly yoga
Assessment: Went to Chinese buffet last night and ate like a pig! they had so many new additions, due to Chinese New Year and i had to try it all! isshhhh still suffering!
on other news, yesterday morning, i weighted in at my pre-bulking weight! not sure where this 4 weeks bulking results may have gone! so very surprised to see that! i have been eating way too much! and tonight is the pizza night!
I was up 5 lbs, but back to my pre, which was 122 lbs again! so the 5 lbs just disappeared without me cutting! funny!
Oh good afternoon gang!
Strength: Power Pyramid: Chest, Traps, Calves
Cardio: nothing planned yet
Assessment: went crazy, eating whatever I could to meet my macros! I don't like feeling super stuffed! trying to go with highly dense food options but still, it's too much eating!0 -
Got back this morning from CO and will get back to normal by tomorrow. I went on 2 hikes, one in the mountains and one at Red Rock (which is amazing), 2 dog walks with my daughter's dog (one while it was snowing), and also took a Pilates class with my daughter while I was gone. All in all a pretty active vacation and it looks like I lost a pound or two.....LOL
Looks like you guys are both killing it as usual. Tomorrow I'm taking my dog out for a 5K and then Wednesday back to the gym!
Have a great week!1 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 3 tonight. Just some light clean up today.
Cardio: walk/jog- 2 miles (250 calories)
Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6
Assessment: Steak, rice and tomatoes.0 -
Welcome back @luluinca sounds like a pretty awesome vacation to me!
Strength: Power Pyramid: Legs and Abs
Cardio: no thank you!
Assessment: used a calculator to calculate my lifts, instead of just estimating the number needed. I didn't increase my set 3 and 4, which is the max weight, but calculated sets 1. 2, 5 and 6 based on the weight used in 3 and 4. well, that increased all my other weights and royally kicked my butt! 5 hours later and I'm still drained from the workout.0 -
@MJFSH, it really was a great trip and I hardly wanted to come home!
Cardio: Got my walk/run in with my poochie this morning. Boy was she a happy camper! Only did about 2.75 miles though because I still have a lot of work to catch up on here!
Strength: Tomorrow with my trainer
Assessment: Back to the deficit again and more normal fare!0
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