"TLFC" exercise and accountability support!
Replies
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Hey gang
I like myself unconditionally!
Happy Humpday! 3 clients this morning and 4 tonight. It's supposed to rain today. Let's see what happens.
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 for dinner!1 -
HHD guys!
Had another great workout designed by my trainer.........Hamstrings/Glutes
Cardio: 10 minute elliptical
Strength: 25 min warm-up including pushups, situps and side to sides w/10 lb ball, bridges, donkey kicks, goblet squats, good mornings and single leg RDL's. Shoulder rehab.
70 min strength training including:
From Trainer:
3X15 BB squat w/75 lbs
3X15 KB sumo dead lift w/30 lbs
3X15 straight leg BB dead lift w/65 lbs
3X15 BB dead lift w/95 lbs
3X15 machine prone leg curls w40 lbs
3X15 Bulgarian split squats
I added:
3X1 min planks
3X30 crunches w/25 lbs0 -
OMG!!! how long have I been away?
HHD gang!
Strength: non today
Cardio: Les Mills Combat: Ultimate Warrior Workout
I haven't missed any workouts, just seems I have missed posting about it!
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Hey gang
I like myself unconditionally!
Happy Thursday! 4 clients this morning and then 3 tonight. Cloudy today, so maybe I can get in an extra walk.
Cardio: jog/walk- 2 miles (250 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Taco Bell yesterday.0 -
Yay, it's almost the weekend!
Cardio: Put in about 45 minutes this morning, ran a couple of miles and then walked about .65 miles. Intended to do more but my dog came up a little lame so I brought her home. I'll go out again Saturday on my own I guess.
Strength: Arms/Shoulders tomorrow
Assessment: Hanging tough this week!0 -
Hey gang
I like myself unconditionally!
Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! Gotta get a haircut today. Then later may go watch "Beauty and the Beast".
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: Ribs and rice.1 -
Happy Friday and St. Patrick's Day!!!!
Strength: Power Pyramid: Back, Biceps, Forearms and Abs Done!
Cardio: non today
Assessment: did the last workout of Power Pyramid this morning, I have increased my lift on almost all the moves, and have pushed my 1RM much further on almost all the moves!
Moving on to 3 Prong Strong, again by Jim Stoppani, on Monday0 -
TGIF and happy St. Pat's Day everyone! Hope you all have a great weekend. I'm looking forward to a rest day tomorrow................worked hard this week. Day 3 of new online training plan today and then day 4 on Sunday.
Cardio: Missed it this morning.........ran short on time
Strength: 20 min warmup including planks, pushups, good mornings, goblet squats, decline situps, donkey kicks and shoulder rehab.
80 min Arms/Shoulders - Working my way up to 20 reps of everything so had to set some weight back a little until I get stronger............hopefully soon.
3X12 BB shoulder press w/45 lbs
3X20 alternating bicep curls w/12.5 lbs DB
3X20 DB tricep kickbacks w/10 lbs
3X15 landmine shoulder press w/45 lbs
3X20 KB front raises w/10 lbs
3X20 EZ bar bicep curl
3X15 cable lat raise w/7.5
3X20 cable rev grip tricep pushdown w/20
3X20 cable straight bar pushdown w/20 lbs
3X20 DB hammer curl w/12.5 lbs
Assessment: Had a good week and lost about a pound from last week.1 -
Hey gang,
I like myself unconditionally!
Happy weekend! 2 clients this morning. Going to my mom and dad's to visit and then later picking up my BIL to take him to Oakland airport. Will stop off at Scandia to play some video games with DD.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Sushi last night. Oh and ice cream.1 -
Did a bit of a different workout this morning and enjoyed it.
Cardio: 10 min elliptical
Strength: 20 min warmup including planks, pushups, stiff leg deadlifts w/40lbs, goblet squats w/25 lbs, decline situps w/10 lbs, donkey kicks and shoulder rehab.
70 min Quads/Calfs circuit training
3 rounds each
15 seated machine leg extension w/50 lbs
10 each leg bosu step ups body weight
rest 30 sec
3 rounds each
15 yd medicine ball lunge twist w/10 lbs
15 yd Farmer's walk w/20 lbs
30 sec rest
3 rounds each
15 seated leg press w/70 added each side
15 seated leg press calf raises w/70 lbs added each side
30 sec rest
3 rounds each
20 body weight calf raises
20 bosu side squat hop
Core #2'
3X40 curl ups
3X40 hip twists
rest
3X50 heel taps
3X20 windshield wipers
Assessment: Doing well with the internet training and moving right along with the final bit of weight loss.
Hope you're all having a great weekend!1 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 5 this evening. Karate for my DD today so I get some extra time to do stuff for myself.
Cardio: bike riding- 30 (200 calories)
Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6
Assessment: Weekend was okay. Spent time with my mom and dad and my DD and I got to go to Scandia and play video games.1 -
Have a great week everyone! Beginning week 2 of online training.'
Cardio: 12 min elliptical
Strength: 25 min warmup including planks, good mornings, single leg RDL's, goblet squats, situps and side to sides, donkey kicks, bridges, curl ups, heel taps and shoulder rehab.
60 min chest/back
3X20 BB bench press w/55 lbs
3X20 flat bench DB fly w/10 lbs
3X20 BB incline bench press w/45 lbs
3X20 plate press w/20 lbs
3X15 seated underhand horizontal row w/60 lbs
3X15 seated cable wide grip row w/50 lbs
3X15 bent over cable row w/70
3X15 reverse grip lat pulldown w/60 lbs
3X10 wide grip assisted pullup
Assessment: Adding a little more fiber and some healthy fats into my diet this week.1 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 3 tonight. More rain headed our way again. Good thing I got the lawn done last week.
Cardio: walk/jog- 2 miles (250 calories)
Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6
Assessment: Pork chops and rice.1 -
Hi guys!
Got in a 3 mile run this morning without the dog! Knee feels fine so far. I think I'm ready to sign up for a slow 5K!
Hope you're having a great week.........back to the gym tomorrow for a leg day!1 -
Ha! Again i have forgotten to log in my workouts!
Strength: I have started another Jim Stoppani's workout called 3 Prong Strong. Today was workout 2, Bench Press Strength, working chest, shoulders traps and triceps
Cardio: non today
Assessment: been eating like a boss, but as soon as i stop loading for a day or two my weight drops within 3 lbs of what i started. I can get used to this style of eating. Well, i can't, It's not been my norm and i look forward to going back to my lower carb days but then i wonder what for? If I'm doing fine with higher carbs, why do i need to cut them?
I need to shop more plates for my barbel. I can squat my weight and to go higher, i need more plates1 -
Hey gang
I like myself unconditionally!
Happy Humpday! 3 clients this morning and 4 tonight. Raining hard already. While waiting to pick up my DD from school, I heard a contest on the radio to call in. I did and I WON! So Saturday I'm going to go see MORRIS DAY and THE TIME in San Leandro!
Cardio: walking- 3.5 miles (350 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: Baked chicken and rice!1 -
Ha! Again i have forgotten to log in my workouts!
Strength: I have started another Jim Stoppani's workout called 3 Prong Strong. Today was workout 2, Bench Press Strength, working chest, shoulders traps and triceps
Cardio: non today
Assessment: been eating like a boss, but as soon as i stop loading for a day or two my weight drops within 3 lbs of what i started. I can get used to this style of eating. Well, i can't, It's not been my norm and i look forward to going back to my lower carb days but then i wonder what for? If I'm doing fine with higher carbs, why do i need to cut them?
I need to shop more plates for my barbel. I can squat my weight and to go higher, i need more plates
Are you recomping?
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@ninerbuff No, I don't think I can pull off a recomp, because of the genetics and also the dedication with the food timing and all. I'm supposed to be doing a straight bulk, but seems I can't even pull that off right! LOL
Today:
Strength: luckily not on the menu
Cardio: Les Mills Combat, Combat 30
Assessment: I woke up so sore and feeling beaten! was too hard to move around and by the time I got to the basement, I only had time for a 30 minute workout. I'm sore, top to bottom! legs, chest, shoulders, lats name it and it's burning! love when changing a workout routine makes you so sore like that!
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HHD you guys!
Cardio: Only if 6 minutes on the stairmaster counts
Strength: 20 minute warmup including good mornings, goblet squats, single leg RDL, situps and side to sides, back extensions, side pulls and shoulder rehab.
70 min Hamstring/Glutes (working up to 20 reps on most everything this week and next week and then I think I go back down in reps and higher in weight. 20 reps is hard!
3X20 BB back squat w/75 lbs
3X20 KB sumo squat w/30 lbs
3X20 straight leg BB dead lifts w/65 lbs
3X20 BB dead lifts w/85 lbs
3X20 machine prone leg curls w/40 lbs
3X15 Bulgarian split squats w/10 lbs
3X1 min bosu ball planks
3X40 bosu basic crunch
Assessment: Don't seem to be losing yet this week and I've been playing around with my macros.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 4 clients this morning and then 3 tonight. Get some housework done.
Cardio: jog/walk- 2 miles (250 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Chicken salad yesterday.0 -
If it's just extra calories you need, pick up something calorie dense with at least some nutritional value. Like a cheeseburger.@ninerbuff No, I don't think I can pull off a recomp, because of the genetics and also the dedication with the food timing and all. I'm supposed to be doing a straight bulk, but seems I can't even pull that off right! LOL
Today:
Strength: luckily not on the menu
Cardio: Les Mills Combat, Combat 30
Assessment: I woke up so sore and feeling beaten! was too hard to move around and by the time I got to the basement, I only had time for a 30 minute workout. I'm sore, top to bottom! legs, chest, shoulders, lats name it and it's burning! love when changing a workout routine makes you so sore like that!
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Today is our Friday and we're taking off to go to one of the casinos this afternoon and spend the night....yippee! Had a great arm day and the 20 reps were a little easier today since it was arms and not squats and dead lifts.....those killed me yesterday!
Cardio: 12 min elliptical
Strength: 20 min warmup including planks, pushups, good mornings, single leg rdl's, sumo squats w/KB, heel taps, donkey kicks, shoulder rehab.
60 min strength training including
3X15 BB shoulder press w/40 lbs
3X20 DB alternating bicep curl w/15 lbs
3X20 DB tricep kickbacks w/12.5 lbs
3X20 landmine shoulder press w/45 lbs
3X15 DB front raises w/12.5 lbs
3X20 EZ bar curl w/2.5 lbs added each side
3X20 cable lateral raise w/20 lbs
3X20 cable rev grip tricep pushdown w/20 lbs
3X20 cable tricep push down (bar) w/20 lbs
3X20 hammer bicep curl w/20 lbs
Assessment: Going to try to just eat semi-healthy tonight....LOL
Have a great weekend.........see 'ya Saturday or Sunday!
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If it's just extra calories you need, pick up something calorie dense with at least some nutritional value. Like a cheeseburger.@ninerbuff No, I don't think I can pull off a recomp, because of the genetics and also the dedication with the food timing and all. I'm supposed to be doing a straight bulk, but seems I can't even pull that off right! LOL
Today:
Strength: luckily not on the menu
Cardio: Les Mills Combat, Combat 30
Assessment: I woke up so sore and feeling beaten! was too hard to move around and by the time I got to the basement, I only had time for a 30 minute workout. I'm sore, top to bottom! legs, chest, shoulders, lats name it and it's burning! love when changing a workout routine makes you so sore like that!
Haha believe me, i do. I'm big on sweets so i have what i want still making sure all macros are met while satisfying the sweet tooth. It's been great but a day or two of not keeping up with extra calories takes me right back to my starting weight. No complaints there, i should be happy about it, because before, losing weight was such an impossible task for me to do.
Strength: 3 Prong Strong: Deadlift Strength done! Not all as sore today tho. Maybe because my previous back routine was kinda similar to this one.
Cardio: Too tired, maybe on weekend
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Hey gang
I like myself unconditionally!
Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! Finishing cleaning up later today then maybe catch a movie.
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: Ribs and rice.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! 2 clients this morning. DD is staying the night at a friend's house so I can go and enjoy myself tonight watching MORRIS DAY and THE TIME!!!!!!
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Sushi last night.0 -
Happy Saturday everyone!
Cardio: About a 3.25 mile walk with the dog to the park and back which means the "BIG" hill! We ran a little of it but I'm being careful because she's been fighting a shoulder injury and although she seems fine I don't want her to overdo it!
Strength: Tomorrow at the gym
Assessment: Had a couple of day off the path but back to it today!0 -
Got in a nice fairly easy workout in this morning. I was tired so the timing for this workout was perfect!
Cardio: 15 min stationary bike
Strength: 25 min warmup including planks, pushups, stiff leg deadlifts w/40lbs, goblet squats w/25 lbs, decline situps w/10 lbs, donkey kicks, heel taps, windshield wipers, bridges, back extensions and shoulder rehab.
50 min Quads/Calfs circuit training
3 rounds each
20 seated machine leg extension w/40 lbs
15 each leg bosu step ups body weight
rest 30 sec
3 rounds each
15 yd medicine ball lunge twist w/12 lbs
15 yd Farmer's walk w/22.5 lbs
30 sec rest
3 rounds each
20 seated leg press w/70 added each side
20 seated leg press calf raises w/70 lbs added each side
30 sec rest
3 rounds each
25 body weight calf raises
20 bosu side squat hop
Assessment: Looking forward to another week of hard workouts and good food!
Enjoy your Sunday!
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Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 5 this evening. Regular Monday stuff for me to do today.
Cardio: bike riding- 30 (200 calories)
Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6
Assessment: Went to the concert this weekend and had fun!0 -
I killed it at the gym this morning. Not sure how since I'm eating at a deficit but I seem to be getting stronger anyway. Chest/back is my new favorite day of the week!
Have a great week everyone!
Cardio: 10 min elliptical
Strength: 25 min warmup including planks, good mornings, single leg RDL's, goblet squats, donkey kicks, bridges, curl ups, heel taps and shoulder rehab.
60 min chest/back and a little core
3X20 BB bench press w/55 lbs
3X20 flat bench DB fly w/12.5 lbs
3X20 BB incline bench press w/45 lbs
3X15 plate press w/10 lbs
3X20 seated underhand horizontal row w/50 lbs
3X15 seated cable wide grip row w/50 lbs
3X20 bent over cable row w/70
3X15 reverse grip lat pulldown w/60 lbs
3X10 wide grip assisted pullup
Core
3X1 min bosu planks
3X40 bosu crunches
2X60 bosu leg scissors
2X30 sec each side bosu side planks
Assessment: Surprisingly enough I lost about a pound over the weekend which is kind of unusual!0
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