"TLFC" exercise and accountability support!

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  • luluinca
    luluinca Posts: 2,899 Member
    edited October 2015
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    Had back to back workouts yesterday and today and worked both pretty hard...........felt good though!!!

    Today: 20 min calisthenics warm-up incl push-ups, planks, BW squats and lunges, sit-ups and crunch twists w/12 lb ball, back extensions, hanging leg lifts. 5 min stair master. 60 min weight lifting/strength training incl Strong Lifts <warmup squats 2X8 @ 65 lbs, squats 5X5 @ 85 lbs, OHP 5X5 @ 45 lbs and DL 1X5 @ 125 lbs>, 2X 10 incline bench row to press 8/8 lbs, 2X 12 alt hand KB swings w/25 lbs, 2X16 fwd lunges w/25/25 lbs, 3X 8 lat pulldown w/70 lbs, 3X 8 tricep extension and pushdown w/40, 3X 8 seated row w/85, 3X 10 inner thigh w/110. 10 min bike resistance 10/13.5 mph.

    It's weird going back to lower weights for SL but I think in the long run I'll be stronger once I progress back up. That's the plan anyway!!!

    Food..........still at around 1700.

    Happy Hump Day everyone!!!! Make it a good one!
  • ninerbuff
    ninerbuff Posts: 48,723 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 4 tonight. DD has extended weekend starting today.

    Cardio: run/jog- 2 miles (400 calories)

    Strength: chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 x 4

    Assessment: Steak last night.
  • ninerbuff
    ninerbuff Posts: 48,723 Member
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    Keep it up everyone. Consistency is why we see results.
  • ninerbuff
    ninerbuff Posts: 48,723 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and then 3 tonight. DD is off today and tomorrow, so she get's to tag along with me for a couple of days. Working on her Halloween costume is getting fun.

    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: Keilbasa sausage for dinner.
  • luluinca
    luluinca Posts: 2,899 Member
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    Happy Thanksgiving in Canada!!!!! I love Thanksgiving here, it's my favorite holiday!

    Got the dog out for a short walk/jog, about 2.5 miles, otherwise a rest day. I needed it.

    Food is on target still and it looks like I lost another .5 lbs. Not sure why I'm dropping weight again all of a sudden, don't feel as though I'm doing anything different. I'll take it though as I still have a bit to lose, maybe 5 or 6 lbs.
  • RobynLB83
    RobynLB83 Posts: 626 Member
    edited October 2015
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    ninerbuff wrote: »
    RobynLB83 wrote: »
    God damnit! Completely derailed from routine yesterday by mystery eye condition. Can't see well. Major light sensitivity. Eyes burning and stinging and clamping shut. Can't do much of anything at all. Called off work and heading into dr. today so that I can hopefully get back to my normal activities asap. Two rest days in a row might actually make my head explode.

    Food- didn't log after breakfast. Had a few bars in the afternoon and chicken soup for dinner. Over on calories without a workout.
    Hopefully not pinkeye?

    Ha. Not pink eye! A corneal ulcer. Not as bad as it sounds. Got some fancy eye drops and I'm good to go! Back on routine. Boxing yesterday. 10 min jump rope, 5 rounds shadow boxing, 60 minutes on heavy bag. Food all over the place the last few days. Back to logging. Thinking of making adjustments due to no change in a month of a consistent program. Had a consult with a trainer. I'm trying to spin my 20 lb weight gain (132-152 in a year) into a positive because I now know about 10lbs of it was muscle (went from 18% bf - 22% bf). The trainer recommended 40/40/20 for my macros. I'm also thinking of adjusting down from 1800 since I haven't seen any weight change, but I'm worried about hurting my athletic and job performance (on heavy work days I run / hike 14 miles a day). Any input?
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Thursday, all!

    Been slacking on the strength training this week. will get one of those in tomorrow.


    Cardio: 3.5 mile run, easy pace. 37 minutes.


    Food: on target.
  • markmacare
    markmacare Posts: 198 Member
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    Happy Friday everyone!

    Dumbbell Squat: 2x10x34kg
    Dumbbell Bench Press: 2x10x27kg
    Dumbbell Bent-over Row: 2x10x27
    Overhead Dumbbell Press: 2x10x16kg
    Stiff-legged Dumbbell Deadlifts: 2x10x36
    Pull-ups: 10x2
    Dumbbell Calf Raises: 2x10x41

    Assessment:
    Food intake was low yesterday to compensate for the day before.
  • ninerbuff
    ninerbuff Posts: 48,723 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! 4 clients this morning. Going to Encore Dance supplies after to check to prices out on leotards for my DD's costume.

    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: Lazy last night so I got fast food.
  • luluinca
    luluinca Posts: 2,899 Member
    edited October 2015
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    Happy Friday......yippee!!!! Looks like we're going back down to the beach tomorrow since the weather remains so warm. I may talk my husband into heating the pool so I can swim this weekend as well!!!!

    Had a great workout today. SL is going well, I did bench press at 80 lbs, all five sets, but I think I'll leave it there another week. Don't know how high I can really go without a spotter so I'm going to take my time on that one. Otherwise, working my way up to my higher weights.

    Today: 25 min calisthenics warm-up incl BW squats and lunges, push-ups, planks, physio ball pikes and bridges, physio ball crunches w/25 lbs, back extensions, hanging leg lifts, crunch machine and stairmaster. 65 min weights and strength training incl Strong Lifts <2X 8 squat warm-up w/65 lbs, 5X 5 squats w/90 lbs, 2X 8 bench warm-up w/65 lbs 5X5 bench w/80 lbs, 5X5 row w/70 lbs>, 1X 5 single leg RDL's w/105 lbs, 3X 20 box step-ups, 3X10 KB squat/high row w/40 lbs, 3X 12 KB alt hand swing w/25 lbs, 3X 8 seated dips w/120 lbs added, 3X 10 inner thigh w/110. 10 min row @ level 10/31 spm.

    Food: Somewhere in the 1650 to 1700 range..............lunch out tomorrow so I need to stay in control the rest of the weekend.



  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    TGIF!!!


    Stength trainging:

    Bench Press: 5x5x75lb
    OHP: 5x5x52.5lb
    Pendlay Row: 5x5x75lb


    Food: over again. Too much late snacking.
  • ninerbuff
    ninerbuff Posts: 48,723 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Working on finishing the amulets for my DD's costume. Still have to make the cloak.

    Cardio: jog/walk- 2 miles (300 calories)

    Strength: NONE

    Assessment: Ribs last night.
  • RobynLB83
    RobynLB83 Posts: 626 Member
    edited October 2015
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    Gym:
    Calisthenics: 20 min (pull-ups continue to improve!)
    Sparring: 5 x 2 minute rounds, going light to moderate depending on partner. I was feeling a bit slow in the gym today. Might be getting another cold.
    Cardio: jumprope 10 min.
    Work:
    90 minutes hiking up and down hills with 40+ lb pack. 60 minutes light walking.
    Food:
    Woke up starving and ate a lot of my cals early in day. Day isn't over, so we'll see if I go over my new lower goal.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Saturday!


    Cardio: 10 mile run, easy pace. 122 minutes.


    Food: on target.
  • luluinca
    luluinca Posts: 2,899 Member
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    Yesterday was a beach and then swimming here in our pool day. Nice day and go some some cardio in finally!

    I'm nursing a bit of a sore shoulder so didn't do OHP this morning but I did get my leg press up another 10 lbs.

    Today: 15 min calisthenics including BW squats and lunges, push-ups, planks, physio ball pikes and bridges, back extensions w/20 lbs, hanging leg lifts and stair master. 60 min weight/strength training including leg press <15 @ 310 lbs, 12 @ 400 lbs, 10 @ 490 lbs and 8 @ 550 lbs> Strong Lifts <2X 8 squat warm-up w/65 lbs, 5X 5 squats w/95 lbs, 2X5 Dead Lifts warm-up w 115 lbs and 1X 5 DL w/135 lbs>, 3X 20 box step ups, 3X 16 side lunges w/22.5/22.5, 2X 10 incline shoulder press w/22.5 lbs. 30 min swim.

    I didn't log yesterday..............took the day off...............and the scale was fine this morning so I guess I did alright. Today will be back to normal.

    Have a nice Sunday everyone!!!!
  • RobynLB83
    RobynLB83 Posts: 626 Member
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    Fun day. Running, climbing, hiking.
    Run: 5 miles steap hills, moderate effort, 45 minutes
    Climbing: about 10 routes in 30 minutes. At which point I tore open the palms of both my hands pretty well to call it a day. Easy V1-V3 routes but climbed fast with dynamic movements. I was sweating. Core, arm,and shoulder strength good. Zero grip strength.
    Hiking: 1.5 hours up and down hills with 30-40 lb pack. 1.5 hours no pack social hike hustling to make the sunset.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    RobynLB83 wrote: »
    Fun day. Running, climbing, hiking.
    Run: 5 miles steap hills, moderate effort, 45 minutes
    Climbing: about 10 routes in 30 minutes. At which point I tore open the palms of both my hands pretty well to call it a day. Easy V1-V3 routes but climbed fast with dynamic movements. I was sweating. Core, arm,and shoulder strength good. Zero grip strength.
    Hiking: 1.5 hours up and down hills with 30-40 lb pack. 1.5 hours no pack social hike hustling to make the sunset.

    Sounds fun and exhausting!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Sunday!


    Softball: 1 game as hitter only, the other as catcher. we got our first win of the fall season (yay!) and lost the second in a close one.

    Cardio: 3.7 mile run, moderate/easy pace split. 45 minutes. Did this right after softball, so was feeling tired (very hot out today).


    Food: on target.
  • ltworide
    ltworide Posts: 342 Member
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    Hi all I'm new here and would love to join in to help me keep on track.

    Cardio: 4.6 km jog heart rate maintained between 135-167 bpm.

    Food: over daily allotted calories for Thanksgiving. I enjoyed some pumpkin pie with real whip cream, a glass of red wine and 2 slices of bread. Back to normal food intake tomorrow.
  • ninerbuff
    ninerbuff Posts: 48,723 Member
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    ltworide wrote: »
    Hi all I'm new here and would love to join in to help me keep on track.

    Cardio: 4.6 km jog heart rate maintained between 135-167 bpm.

    Food: over daily allotted calories for Thanksgiving. I enjoyed some pumpkin pie with real whip cream, a glass of red wine and 2 slices of bread. Back to normal food intake tomorrow.

    Welcome!

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