"TLFC" exercise and accountability support!
Replies
-
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 3 tonight! I'm finally going to commit to some weight loss in the next up coming weeks because my surgery for my meniscus is next month!
Cardio: walk/jog- 2 miles (250 calories)
Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6
Assessment: Steak and vegetables.0 -
Have a great week everyone, at least it's a short one!
I had the best workout ever and I felt so strong this morning. Added weight to every one of my exercises this morning! Weight increases over last week are in parenthesis!
Cardio: 30 min StairMaster
Strength: 10 min warm-up including leg swings, mini shoulder rehab, RDL's, plank, donkey kicks and squats.
70 min Back and Biceps
4X10 wide grip lat pulldown w/70 (+10 lbs)
4X10 reverse grip lat pulldown w/85 (+15 lbs)
4X10 BB bicep curl w/40 (+10 lbs)
4X10 side grip lat pulldown w/60 (+10 lbs))
4X10 close grip lat pulldown w/60 (+10 lbs)
4X10 alternating DB hammer curls w/17.5 (+2.5 lbs per arm)
4X10 standing lat pushdown w/40 (+10 lbs)
4X10 seated close grip cable row w/80 (+15 lbs)
4X10 BB bent over row w/65 (+10 lbs)
4X10 BB reverse grip bicep curl w/35 (+5 lbs)
4X10 BB dead lift w/115 (+10 lbs)
Assessment: Up a couple of lbs from the weekend splurge.........should fall off quickly though.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 3 clients this morning and 4 tonight. End of the month and did okay. Looking to having a great June!
Cardio: walking- 3.5 miles (350 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: Lamb and vegetables.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 4 clients this morning and then 2 tonight. New month! I've finally committed to losing some serious weight these next 3 months! Here's to the journey!
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 wings and rice last night!0 -
Happy Thursday! Yesterday I just walked with the dog for about 1.25 miles and then ran about the same miles on my own.
Today I had a leg day and 5 New Personal Bests!
Cardio: 30 min StairMaster
Strength: 10 min warm-up including planks, pushups, RDL's, goblet squats, donkey kicks, crunches and mini shoulder rehab.
70 min Legs (Strength)
4X10 BB box squats w/80lbs (+10 lbs)
4X15 TRX bulgarian split squats w/10lb KB
4X10 leg press w/145 lbs each side
4X10 hamstring free fall w/pulldown bar and 30 lbs
4X15 yd walking lunges w/17.5 lb (+2.5 lbs)
4X10 machine seated leg extensions w/80 (+10 lbs)
4X10 cable kick backs w/30
4X10 machine leg curls w/60 (+10 lbs)
4X10 machine seated calf raises w/90 (+ 10 lbs)
Assessment: Lost the bit of gain from last weekend but we're eating out again tonight so who knows where I'll be tomorrow. I really need to focus again.....uggghhh. I'd really like to lose these last 6 or 7 lbs.0 -
Hey gang
I like myself unconditionally!
Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! Will have to do the lawn today. Reaggrivated my shoulder and now it hurts. It may be more than tendinitis. I'll have to see.
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: McDonald's salad with grilled chicken.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! 4 clients this morning. Nice today. Finish yard work and do some shopping.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Panera last night.0 -
Have a great weekend!
Cardio: 30 min StairMaster
Strength: 10 min warmup including leg swings, mini shoulder rehab, planks, heel taps, windshield wipers, crunches, situps and side to sides.
70 min Chest and Triceps (Strength)
4X10 DB incline bench press w/22.5 lbs (+2.5 lbs)
4X10 Assisted machine dip
4X10 BB bench press w/70 lbs (+5 lbs)
4X10 Flat bench DB chest fly w/20 lbs (+2.5 lbs)
4X10 BB skull crushers w/35 lbs (+5 lbs)
4X10 BB incline bench press w/55 lbs (+5 lbs)
4X10 close grip DB press w/17.5 lbs (+2.5 lbs)
4X10 BB decline bench press w/55 lbs (+5 lbs)
4X10 cable rope extension w/30
4X10 standing incline cable fly w/13
4X10 cable crossovers w/13
4X10 decline cable press w/13
Assessment: Had mexican food for lunch but no cheese......LOL0 -
Happy Sunday! Had another day with lots of personal bests so I'm having a great week with strength gains.
Cardio: 20 min StairMaster
Strength: 10 min warm-up including planks, donkey kicks, decline situps, decline leg raises,, RDL's, goblet squats and mini-shoulder rehab.
60 min Shoulders (Strength)
4X10 DB shoulder press w/25 lbs (+2.5 lbs)
4X10 OHP with 45 lbs
4X10 DB front raises w/17.5 lbs (+2.5 lbs)
4X10 lateral DB raises w/12.5 lbs (+2.5 lbs)
4X10 DB incline reverse fly w/17.5 lbs (+2.5 lbs)
4X10 machine seated reverse fly w/50 (+10 lbs)
4X10 BB upright row w/40 lbs (+5 lbs)
4X10 BB shrugs w/95 lbs
Assessment: Still haven't really settled back into eating at a deficit very well but hopefully this week I'll do a little better. I'm leaving for NM in 2 weeks so I need to get things back under control before I go otherwise I'll probably go a little crazy while I'm there. I did find a gym I can go to while I'm there so that's a bonus!
0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 5 this evening. Only 4 days of school left! 3 more for yard duty and I'm done for the summer. And what about them WARRIORS!!!!
Cardio: bike riding- 30 (200 calories)
Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6
Assessment: I did really well on the weekend and my weight loss was good this week.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 3 tonight! I week into weight loss and I'm down 4.5lbs. Now just have to keep going.
Cardio: walk/jog- 2 miles (250 calories)
Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6
Assessment: Hamburgers!0 -
@ninerbuff, nice work over the weekend!
I'm trying to get back to my deficit for real this week......LOL. I haven't gained any weight or lost any weight in about 3 weeks now so hopefully I'll perform a magic trick this week!
Cardio: Yesterday walked/ran about 1.25 miles each and today did the StairMaster for 30 minutes
Strength: 10 min warm-up including leg swings, mini shoulder rehab, RDL's, planks, donkey kicks, bridges and squats.
70 min Back and Biceps
4X10 wide grip lat pulldown w/85 (+15 lbs)
4X10 reverse grip lat pulldown w/85
4X10 BB bicep curl w/40
4X10 side grip lat pulldown w/70 (+10 lbs)
4X10 close grip lat pulldown w/70 (+10 lbs)
4X10 alternating DB hammer curls w/20 (+2.5 lbs)
4X10 standing lat pushdown w/40
4X10 seated close grip cable row w/85
4X10 BB bent over row w/70 (+5 lbs)
4X10 BB reverse grip bicep curl w/40
4X10 BB dead lift w/115
Picked up a few more increases in weight over last week again, increases in parenthesis. Not sure why this is happening but I'm enjoying it. Couldn't seem to increase the BarBell curls though....:(
Assessment: Eating well and hitting the deficit...........that's the plan anyway.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 3 clients this morning and 4 tonight. Last day of school yard duty for me. Another school year completed!
Cardio: walking- 3.5 miles (350 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: Panda Express last night.0 -
HHD! Picked up a few more increases today over last week's leg day! I've really been doing great at the gym.
Cardio: 30 min StairMaster
Strength: 10 min warm-up including planks, pushups, RDL's, goblet squats, donkey kicks, crunches and mini shoulder rehab.
70 min Legs (Strength)
4X10 BB box squats w/100 lbs (+20 lbs)
4X15 TRX bulgarian split squats w/10lb KB
4X10 leg press w/155 lbs each side (+20 lbs total)
4X10 hamstring free fall w/pulldown bar and 30 lbs
4X15 yd walking lunges w/20 lbs (+2.5 lbs)
4X10 machine seated leg extensions w/100 (+10 lbs)
4X10 machine kick backs w/40
4X10 machine leg curls w/70 (+10 lbs)
4X10 machine seated calf raises w/100 (+ 10 lbs)
Assessment: Still struggling to get the last few pounds off but I'm just having trouble staying focused on the deficit. I'll get there though. At least I'm no gaining weight.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 4 clients this morning and then 2 tonight. New month! I've finally committed to losing some serious weight these next 3 months! Here's to the journey!
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 wings and rice last night!0 -
Happy Thursday gang!!!!
Sorry I have been MIA
Strength: GVT: Leg day
Cardio: maybe later
Assessment: Still continuing with GVT, one more week to complete the program. Cutting but not really dropping any weight, losing patience! LOL0 -
Hey gang
I like myself unconditionally!
Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! DD is out of school now so looking for things to do to keep her busy. Later going to relatives for a potluck and watch game 4 of the Finals! GO DUBS!!!!
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, rice and vegetables.0 -
Keep it up ladies! I'll have to keep it under control this weekend because of possible celebrations for the Finals!0
-
TGIF everyone! So happy the weekend is here!
Cardio: 30 min StairMaster
Strength: 10 min warmup including leg swings, mini shoulder rehab, planks, heel taps, windshield wipers, crunches, mountain climbers and bridges.
70 min Chest and Triceps (Strength)
4X10 DB incline bench press w/22.5 lbs (2 sets w/25 lbs)
4X10 Assisted machine dip
4X10 BB bench press w/70 lbs (+5 lbs)
4X10 Flat bench DB chest fly w/20 lbs
4X10 BB skull crushers w/40 lbs (+5 lbs)
4X10 BB incline bench press w/60 lbs (+5 lbs)
4X10 close grip DB press w/17.5 lbs
4X10 BB decline bench press w/50 lbs
4X10 cable rope extension w/40 (+10 lbs)
4X10 standing incline cable fly w/13
4X10 cable crossovers w/13
4X10 decline cable press w/13
Assessment: Having a better week and I think I'm no track to lose a little......we'll see though!
Be good Niner!!0 -
Happy Sunday everyone! Sooooo, I strained my right deltoid in Friday's workout so took yesterday off and went this morning but skipped my scheduled shoulder workout and just kind of did what I felt like for a change.
Cardio: 15 min StairMaster
Strength: 10 min warmup including mini shoulder rehab, crunches, donkey kicks, RDL's, single leg RDL's, goblet squats, back extensions.
20 min HIIT #2 including
2X50 Mountain Climbers
2X50 Jumping Jacks
2X15 Alternative KB Clean w/15 lbs
REST
2X50 Cross Body Mountain Climbers
2X50 KB Figure 8's w/30 lbs
2X15 yd Sled push w/45 lbs added
REST
50 Min Strength including
4X10 Sumo Squats w/70 lbs
4X10 single leg RDL's w/20 lb KB
4X10 rev grip bent over row w/70 lbs
4X10 lunges w/20 lbs
4X10 cable kickbacks w/30 lbs
4X10 assisted pullups
4X10 bent knee hanging leg lifts w/15 lbs
4X10 calf raise on leg press w/90 lbs added each side
Assessment: Lost .5 lb last week so maybe I'm back on the losing track!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 5 this evening. DD out of school now, so have to find things for her to do to not get bored. Has band camp and swimming this summer so that's a start.
Cardio: bike riding- 30 (200 calories)
Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6
Assessment: I did okay. No loss this morning, but likely due to eating Chinese.0 -
Thanks @ninerbuff, it's really not too bad but I'm being careful with it and did a lighter than normal chest workout this morning and some new things my trainer gave me. We're kicking the StairMaster up a notch too.
Cardio: 30 min StairMaster levels 4-7
Strength: 10 min warm-up including leg swings, mini shoulder rehab, plank, donkey kicks, heel taps, windshield wipers, RDL's and goblet squats.
70 min Strength Training including
3X15 machine seated horizontal grip chest press w/30 lbs
3X15 close grip barbell bench press w/65 lbs
3X15 incline chest press machine w/15 lbs each side
3X15 hammer strength decline chest press machine w/15 lbs each side
3X15 one arm tricep pushdown w/30 lbs
3X15 rev grip one arm tricep pushdown w/20 lbs
3 sets to total 50 Pull Ups
3 sets to total 100 Push Ups
3 sets to total 100 Air Squats
3 sets to total 75 Dips
Assessment: Should have a good week and be able to stay on track! I'm leaving for NM Saturday so I'm hoping to keep things together while I'm there. It's not a vacation, more of a family commitment, so it should be ok.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 3 tonight! That's right! The GOLDEN STATE WARRIORS are CHAMPS again!!! DUBNATION BABY!
Cardio: walk/jog- 2 miles (250 calories)
Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6
Assessment: Lamb and vegetables last night!0 -
Nice games from the Warriors as usual!
Cardio: 30 min StairMaster levels 4-7
Strength: 10 min warm-up including leg swings, mini shoulder rehab, planks, donkey kicks, bridges, crunches, RDL's and goblet squats.
70 min Legs including
4X15 BB Sumo Squat w/95 to115 lbs
4 Wall Sits - 50 seconds
4X16 Med Ball Reverse Lunge w/12 lbs
4X15 Single Leg Press w/45 lbs
4X15 BB Glute Bridge w/115 lbs
3 sets to total 50 Pull Ups
3 sets to total 100 Push Ups
3 sets to total 100 Air Squats
3 sets to total 75 Dips
Assessment: Really sticking to my goals this week!0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 3 clients this morning and 4 tonight. Nothing planned 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: Pork adobo last night.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! So no clients this morning and 2 tonight. Today is the WARRIORS parade and I'm seriously thinking about attending, although it's gonna be really tough to find parking and traffic will be off the hook on my way back to my home. I'll make a decision in an hour or two.
Cardio: jog/walk- 2 miles (250 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Homemade hamburger last night.0 -
Happy Thursday............getting in some good workouts this week!
Cardio: 30 min StairMaster levels 4-8
Strength: 10 min warm-up including mini shoulder rehab, donkey kicks, windshield wipers, bridges, crunches, RDL's and goblet squats.
70 min Back and Biceps including
3X15 Hammer Strength Lat Pulldown machine w/25 lbs
3X15 Dumbbell Twist Curls w/20 lbs
3X15 V Bar Pulldown w/85 lbs
3X15 Smith Machine Bent Over Rows w/65 lbs
3X15 One Arm DB Preacher Curls w/15 lbs
3X15 One Arm DB Hammer Curls w/15 lbs
3X15 Rack Pulls w/135 lbs
50 Assisted Pull-ups
75 Assisted Dips
100 Push-ups
100 Body Weight Squats
Assessment: Finally back to losing weight..........1 more pound gone!0 -
Hey gang
I like myself unconditionally!
Happy TGIF and LCW!!! No clients this morning because today is the day I get my arthroscopic surgery to repair my meniscus. It's at noon and I'll be out the next couple of days resting before going back to work on Monday. Wish me luck. At least I got a good walk in.
Cardio: jog/walk- 3 miles (350 calories)
Strength: NONE
Assessment: Taco Bell salad last night.0 -
I'm leaving tomorrow to head to Albuquerque to help my sister through week four of chemo/radiation for cancer. I'll be working out at a gym there and probably doing some swimming in the evenings but may not post much here. I'll be back Thursday afternoon.
Have a great weekend everyone!
Cardio: 20 min Stationary Bike
Strength: 10 min warm-up including mini shoulder rehab, RDL's, goblet squats, donkey kicks, leg swings and bridges
20 min Core
3X30 seconds Bicycle Crunch
3X45 seconds Full Plank
3X10 Leg Lifts
3X16 Russian Twists w12 lbs
3X10 seconds Cross Body Mtn Climbers
REST
3X16 Alternating Full Plank
3X45 seconds Right Side Plank
3X12 Windshied Wipers
3X45 seconds Left Side Plank
60 minutes Shoulders
4X15 Machine Seated One Arm Row w/20 lbs
4X15 Lateral Raise Machine w/30 lbs
4X15 Machine Seated Reverse Chest Fly w/40
4X15 Upright Cable Row w/50
4X15 Overhead Front Raise w/25 lb plate
75 Assisted Dips
100 Push-ups
50 Assisted Pull-ups
100 BW Squats
Assessment: Hoping to keep things under control next week.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 427 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions