"TLFC" exercise and accountability support!

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Replies

  • luluinca
    luluinca Posts: 2,899 Member
    edited April 2017
    Thanks niner, that's what I thougth too. I've been working pretty hard considering I'm in a deficit again. It's been challenging.

    Cardio: Not today unless you count HIIT as cardio

    Strength: 20 min warmup including planks, pushups, bridges, situps and side to sides w/10 lbs, back extensions, side pulls, donkey kicks and shoulder rehab.

    20 min HIIT #1 including

    3X20 goblet squats w/25 lbs
    3X20 KB one arm squat clean w/15 lbs
    3X30 bosu stepups

    3X20 plank jacks
    3X20 med ball slam w/12 lbs
    3X20 med ball squat and throw w/8 lbs

    50 min Leg Day #2

    4X12 leg press w/115 lbs added each side
    4X15 DB thrusters w/15 lbs

    4X12 machine seated leg extension w/60 lbs
    4X20 body weight squats

    4X12 machine prone leg curl w/60 lbs
    4X20 single leg body weight dead lifts

    Assessment: Back on track to losing.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning and 4 tonight. Cloudy and cold today. I hate this weather pattern we're having 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: Taco Bell because of the concert last night.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and then 2 tonight. Just a little laundry today and that's it.

    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 and rice last night.
  • luluinca
    luluinca Posts: 2,899 Member
    Taking today and tomorrow off for Hubby's birthday, we're heading to the beach soon! Spent yesterday helping daughter and SIL move all their belongings into our warehouse so got a nice burn in moving boxes etc.

    I'll be back to business as usual on Saturday!

    Happy Thursday!
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! Except for yard duty, I'm just going to watch the rest of the draft and maybe catch a movie later.

    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: Pork adobo and rice!
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 4 clients this morning. Finishing up the end of the month! Can't believe the school year is over in 6 weeks!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Panda express for dinner.
  • luluinca
    luluinca Posts: 2,899 Member
    Had a pretty decent workout after missing the gym for 3 days in a row.....uggghhh, I really hate that.

    Cardio: 10 min elliptical

    Strength: 20 min warmup including planks, mountain climbers, decline situps, bridges, physio ball crunches, RDL's, goblet squats, heel taps, windshield wipers and shoulder rehab.

    75 min chest/shoulders including

    4X15 DB bench press w/22.5 lbs
    4X12 Flat bench DB chest flyes w/17.5 lbs
    4X10 Superman pushups

    4X12 Incline DB bench press w/22.5 lbs
    4X12 Incline Db chest flyes w/17.5 lbs
    4X15 Pushups

    4X15 Arnold DB shoulder press w/15lbs
    4X12 DB incline reverse fly w/15 lbs
    4X12 DB front raises w/17.5 lbs (alternating arm)

    2X15Double KB swings w/30 lbs
    2X15 KB high pull w/30 lbs
    2X15 KB alternating press w20 lbs

    Assessment: Ate a little too much the last couple of days partying for hubby's birthday but back to it this morning.

    Have a great weekend!
  • NyanzaLynnRiley
    NyanzaLynnRiley Posts: 6 Member
    Great thread great content

    http://www.youtube.com/channel/UCpHYaM27K-6sOay4NN5tLHA

    https://youtu.be/49WczCYpyoI
  • luluinca
    luluinca Posts: 2,899 Member
    Enjoyed a nice leg workout this morning!

    Cardio: 11 minutes elliptical

    Strength: 21 min warmup including planks, pushups, single leg RDL's, BW squats, static lunges, mountain climbers, bridges and shoulder rehab.

    70 min Leg Day #1

    BB back squat 12,10,8,6,4 start at75 > 95 lbs
    3X15 yd med ball lunge and twist w12 lbs

    BB dead lifts 12,10,8,6,4 start at 85 > 125 lbs
    3X20 bosu squats

    BB sumo squat 12,10,8,6,4 start at 70 > 90 lbs
    3X20 glute bridges from bench w/95 lbs

    3X15 BB good morning dead lift w/60 lbs
    3X15 BB reverse lunges w/45 lbs

    Assessment: Hope to have a less busy and hectic week so things should be back to normal here!

    Have a great Sunday!

  • luluinca
    luluinca Posts: 2,899 Member
    Taking a break from MFP until they fix it! Fingers crossed!
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. New month! Looking to see if I can drop 5lbs this month.

    Cardio: bike riding- 30 (200 calories)

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

    Assessment: Hot weekend, but I was relaxed. Got some new kicks and socks!
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then off tonight. Do the lawn today before it over grows!

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

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

    Assessment: Spaghetti last night!
  • MJFSH
    MJFSH Posts: 7,252 Member
    Happy Tuesday Fitfam!

    Strength: 3PS: Deadlift Strength: last lifting of this program, yeay!

    Cardio: hopefully some belly dancing practise

    Assessment: following, is my numbers at this point

    Bench press: 95 lb, 80% of my body weight
    Squat: 150 lbs, 1.25% of my body weight
    Deadlift: 170 lbs, 1.42 % of my body weight

    ahhh so glad my next program is not a power lifting one!
  • luluinca
    luluinca Posts: 2,899 Member
    edited May 2017
    @MJFSH those are some nice numbers!

    @ninerbuff do you know anything about the Smart BMI chart?

    http://www.smartbmicalculator.com/

    Looks like things are back to normal at MFP. Got in a nice walk with the dog yesterday then dropped her off at home (she's still on the disabled list) and then ran a little over 2 miles.

    Today I was back at the gym.

    Cardio: Not really

    Strength: 20 min warmup including planks, pushups, bridges, situps and side to sides w/10 lbs, heel taps, windshield wipers, side pulls, donkey kicks and shoulder rehab.

    25 min HIIT #1 including

    3X20 goblet squats w/25 lbs
    3X20 KB one arm squat clean w/15 lbs
    3X30 bosu stepups

    3X20 plank jacks
    3X20 med ball slam w/12 lbs
    3X20 med ball squat and throw w/8 lbs

    65 min Back/Arms

    3X15 seated cable row w/70 lbs
    3X15 single arm seated row w/40 lbs
    3X10 BB bicep curl w/30 lbs

    3X12 close grip row pulldown w/100 lbs
    3X12 cable rope tricep extension w/40 lbs
    3X12 standing straight arm lat pulldown w/40 lbs (last set 30)

    3X12 alternating DB preacher curls w/12.5 lbs
    3X12 DB overhead tricep extension w/35 lbs

    3X12 DB lying down tricep kickback w/15 lbs
    3X12 alternating DB hammer curls w/12.5 lbs

    Assessment: Losing again and now only 8 lbs away from my ultimate goal. I've lost 12 lbs since Jan 28.....I'll take that! Switched up my macros a bit to make it through the home stretch but I had a nice wooosh this week.

    Hope you're both having a great week!
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    @luluinca, no but when I put in my stats, it's says I'm obese. :D

  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning and 4 tonight. Weather has been heating up now, so mid 80's 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: Steak and rice last night. Am FINALLY starting to have reduced pain in my shoulder after rehabbing it RIGHT.
  • MJFSH
    MJFSH Posts: 7,252 Member
    Good Morning All,

    Wow!!!! first time ever, a calculator is telling me I am not overweight and in optimal weight and losing weight will have no added benefits for me. ha! I'm surfing the green zone!

    Strength: 3PS, Power Focus

    Cardio: I don't think so

    feels so good completing this program, next few days, will be no weight training and free sailing, oooh yeah! haha
  • luluinca
    luluinca Posts: 2,899 Member
    edited May 2017
    @ninerbuff, really, I'm surprised by that because it's a little more lenient than the standard BMI chart. You have a lot of muscle though so either one is bull *kitten* for you I think. None of them take into consideration muscle mass as far as I know. MJFSH and I are fairly muscular as well (her more so) so I don't put much stock in any of the BMI charts.

    @MJFSH, me too, wonder if it's believable? LOL

    Happy Hump Day!

    Cardio: Nope

    Strength: 20 min warmup including planks, pushups, RDL's, goblet squats, static lunges, bridges, donkey kicks, decline situps and shoulder rehab

    25 Min HIIT #2 including
    3X50 mountain climbers
    3X50 jumping jacks
    3X15 alternating KB clean w/15 lbs

    3X50 cross body mountain climbers
    3X50 KB figure 8's w/30 lbs
    3X15 yd turf sled push w/45 lbs added

    60 minutes Leg Day #2

    4X12 leg press w/135 lbs added each side
    4X15 DB thrusters w/12.5 lbs
    4X12 calf press w/70 lbs added each side

    4X12 machine seated leg extension w/70 lbs
    4X20 body weight squats

    4X12 machine prone leg curl w/60 lbs
    4X20 single leg body weight dead lifts

    Assessment: Having a great week and sticking to all my plans.......for a change!
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Eh, I expected it. Lol, it even asked if I was Asian probably because the average Asian's stature is smaller than most genders of others. Anyway, I don't put much creedance into it because I know that I have much more muscle than the average person my height, frame, and age.

  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and then 2 tonight. Warriors game 2 tonight!!

    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 for dinner.
  • luluinca
    luluinca Posts: 2,899 Member
    Today is my Friday! YIPPEE!

    Have a great Thursday the rest of you.....LOLOL

    Cardio: 2.5 mile fast walk with my dog. She's improving so we're taking a little bit longer walks, looking forward to the day she can run with me again!

    Strength: Tomorrow

    Assessment: I've lost about a pound in the last week so only 7 lbs to go now!

  • MJFSH
    MJFSH Posts: 7,252 Member
    Not lucky like @luluinca so today is only a Thursday for me, not more!

    Strength: nope

    Cardio: Tapout XT: Muay Thai that was good!

    I decided I am going to aim for a lower weight, just hoping I don't lose muscles and just reduce body fat, so all the muscles I have worked for, could be showcased. my new goal weight is 110 lbs, 17 lbs to lose to get there. we will see how it goes.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! GUARDIANS OF THE GALAXY tonight!!!!!!

    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: Baked chicken and rice!
  • luluinca
    luluinca Posts: 2,899 Member
    edited May 2017
    Happy TGIF! Fighting a little bit of a cold but still had a decent workout. Left out some of the Kettle Bell work but that's ok.

    Have a great weekend!

    Cardio: 10 min elliptical

    Strength: 20 min warmup including planks, mountain climbers, decline situps, bridges, physio ball crunches, RDL's, goblet squats, heel taps, windshield wipers and shoulder rehab.

    55 min chest/shoulders including

    4X15 DB bench press w/22.5 lbs
    4X12 Flat bench DB chest flyes w/17.5 lbs
    4X10 Superman pushups

    4X12 Incline DB bench press w/22.5 lbs
    4X12 Incline Db chest flyes w/17.5 lbs
    4X15 Pushups

    4X15 Arnold DB shoulder press w/15lbs
    4X12 DB incline reverse fly w/15 lbs
    4X12 DB front raises w/17.5 lbs (alternating arm)

    Assessment: I've lost a little over a pound this week and hopefully won't undo that tonight when we go out to dinner.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 4 clients this morning. Birthday party later today!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Just a TV dinner last night after watching "Guardians of the Galaxy".
  • luluinca
    luluinca Posts: 2,899 Member
    Took the day off yesterday to recoup from the cold and 7 days straight of workouts/running. Made it to the gym this morning but I'm still feeling a little puny so it was just an ok workout. I'm just going to walk the dog tomorrow and call it a day until Tuesday!

    Cardio: 13 min stationary bike

    Strength: 20 min warmup including planks, pushups, single leg RDL's, BW squats, static lunges, mountain climbers, bridges and shoulder rehab.

    70 min Leg Day #1

    BB back squat 12,10,8,6,4 start at75 > 95 lbs
    3X15 yd med ball lunge and twist w12 lbs

    BB dead lifts 12,10,8,6,4 start at 85 > 125 lbs
    3X20 bosu squats

    BB sumo squat 12,10,8,6,4 start at 70 > 90 lbs
    3X20 glute bridges from bench w/95 lbs

    3X15 BB good morning dead lift w/60 lbs
    3X15 BB reverse lunges w/45 lbs

    Assessment: Hanging tough with only 7 lbs to go!
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. Gotta finish some laundry today and watch the Warriors play tonight! Looking for the sweep!

    Cardio: bike riding- 30 (200 calories)

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

    Assessment: Had a good weekend. Watched Guardians of the Galaxy again.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 tonight! Warriors SWEEP! Back into the Division Finals 3 years in a row!

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

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

    Assessment: Hamburgers last night!
  • luluinca
    luluinca Posts: 2,899 Member
    I've been fighting this cold since Friday and last night it finally got the best of me. Taking a few days off so I can get back to work sooner rather than later.

    Have a great week everyone!
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning and 4 tonight. Warm 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: Steak and rice last night.

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