"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 2 tonight. Not much to do today.

    Cardio: jog/walk 2 mile (300 calories)

    Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 12,10,8,6 reps for 4 sets.

    Assessment: Steak and vegetables last night.
  • luluinca
    luluinca Posts: 2,899 Member
    Took a rest day yesterday but got a lot of work done around here..............things I didn't accomplish over the weekend...... ;)

    Today: 20 min calisthenics warmup including pushups, planks, renegade rows, mountain climbers, physio ball pikes and bridges, 12 lb ball situps and crunch twists, hanging leg lifts. 60 min strength training including 3X 10 landmine press w/55 lbs, 2X 10 inverted row, 3X 8 TRX TYI, 3X 10 shrugs w/95 lbs, 3X 10 upright row w/45 lbs, 3X 20 box step ups, 3X 10 incline shoulder press w/22.5 lbs, 3X 16 side lunges w/22.5/22.5, 2X12 alt hand KB swing w/30 lbs and 3X 10 inner thigh w/110. 10 min bike resistance 10 @ 13.5 mph.

    I didn't do Strong Lifts today.............I'm beginning to think two days is enough per week and the other two I'll do accessories. My back bothers me a little if I get too crazy with it.....LOL Today felt good so I'm hoping I'll be ready Thurs to go back to squats etc.

    Food: Around 1700 again today.........halibut for dinner...........yummmm!!!
  • ltworide
    ltworide Posts: 342 Member
    Happy Tuesday all!

    Catch up time....so for Monday:
    Food: on track. Calories about 1800.
    Cardio: Led a tabata class at lunch.
    Attended my Krav Maga class in the evening.

    Today

    Food: under what I burned, 1800 Cals today.

    Cardio: cone and ladder agility/speed drills. 2.5 mile treadmill walk.

    Strength:
    20 mins. AMRAP (rounds):
    3 reps Double Dumbbell C&P 2x25 lbs.
    6 broad jump burpees
    12 bw squats
    Completed 18 rounds.

    Shoulder width pull-ups 20 reps total spread out throughout the day.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Tuesday!

    Monday: lazy again - no exercise.

    Tuesday:

    Cardio: 2.5 mile run. First run on my treadmill. Was hard, and my heart rate was as if I was doing tempo/intervals. Different feel than running outside. I assume I'll adjust and it won't feel so intense, so I can go further.


    Food: on target.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    RobynLB83 wrote: »
    2 hours rucking with 40 lb pack. Occasionally putting 60 lb dog on top.
    ac9w8zes446v.jpg

    That is so awesome! Best 60lb "pack" there is.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 4 tonight. Costume just needs last finishing touches.

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

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

    Assessment: Brats last night
  • RobynLB83
    RobynLB83 Posts: 626 Member
    edited October 2015
    Goal was to take it easy and carb load for start of trip tomorrow. 1 hour trail run. 2 hours hiking no weight easy pace. Ate an apple fritter the size of my head and candy all day. It's a hard life. I'll be backpacking for the next 5 days :)

    Really looking forward to getting back into my boxing routine when I get back.
  • ltworide
    ltworide Posts: 342 Member
    Happy Hump Day!

    Nutrition 200 calories under.

    Exercise:
    Strength. 1 arm DB snatch & lunge holding DB overhead. 5 sets x4 reps/side. 30 lbs.
    Barbell hip thrusts 205 lbs 3 x 12
    Parallel grip pull-ups 40 in total
    DB chest press on stability ball. 40. Lb Dumbbells. 5 x 5
    Wrap around crunches on stability ball 3 x 15

    Krav Maga class.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Wednesday!

    Finally got my act together and did some weightlifting (been 2 weeks!).

    Bench Press: 5x5x75lb
    OHP: 5x5x52.5lb
    Pendlay Row: 5x5x75lb
    Good Mornings: 2x10x10lb (working on form)


    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and then 3 tonight. Just watching the 9ers play tonight!

    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: Turkey for dinner.
  • markmacare
    markmacare Posts: 198 Member
    Happy Thursday everyone,

    Strength
    Dumbbell Squats 2x13x30.5kg
    Dumbbell Bench Presses 2x13x25.0kg
    Bent-Over Dumbbell Rows 2x13x25.0kg
    Overhead Dumbbell Presses 2x13x14.0kg
    Stiff-Legged Dumbbell Deadlifts 2x13x32.0 kg
    Pull-ups 2x11
    Dumbbell Curls 2x13x14.0kg
    Dumbbell Calf Raises 2x13x36.0kg
    Dumbbell Triceps kickback 2x13x16kg

    Assessment
    Food on target
  • luluinca
    luluinca Posts: 2,899 Member
    Looks like you're all having another great week...............love the "dog pack". My dog weighs about the same but I can't imagine her staying on my shoulders like that................ ;)

    Yesterday took the dog out for a 3 mile walk. My back was a bit sore after Sunday's workout so I didn't jog, but we walked fast. LOL

    Today: 25 min calisthenics warmup incl BW squats and lunges, pushups, planks, physio ball pikes and bridges, renegade rows, good mornings, back extensions, incline side crunch twists w/10 lbs and 5 min stair master. 65 min weight lifting incl Strong Lifts <2X 6 bench w/65 lb (warmup) and 5X 5 bench w/80 lbs, 2X 8 squat w/65 lbs (warmup) and 5X 5 squat w/110 lbs, 5X 5 bent over row w/80 lbs>, 3X 20 box stepups, 3X 10 cable chest press w/23/23, 3X 10 cable deltoid fly w/10/10, 3X 10 kneeling cable lat pulldown w/33/33, 3X 12 single leg bridges w/30 lbs, 3X 10 inner thigh w/110. 10 min rowing machine level 10/32 spm.

    Tomorrow will be a leg day I think!

    Food: Still eating around 1700 but I lost another pound and probably need to up my calories a bit as I'm so close to goal. Maybe next week!

    We're getting close to Friday.............keep it together everyone!!!
  • ltworide
    ltworide Posts: 342 Member
    Happy Thursday.

    Food: on track.

    Exercise: yoga class.
    Weights: EMOTM x 20 mins
    Odd mins. 10 double KB front squat 2x12 kg
    Even mins. 10 American kb swings 18 kg

    Rest 2 mins then max no of push-ups in 8 mins. Managed 82.

    Rest 2 mins. 3 sets of:
    Inverted rows 8 reps
    Pallof hold 20 sec/side
    Dumbbell 1 arm row 40 lbs 8 reps/side

    Assessment: exhausted tonight, expect to sleep well
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Thursday!!


    Cardio: 4 mile run, treadmill, 50 minutes. Technically at an easy pace (13min mile), but I have the incline at 6% (manual setting on my cheap treadmill - only option), so that is probably why the workout felt harder. More confident moving on the thing, so that's good. Hopefully, the weather won't be as bad as they say this weekend, and I'll get my long runs in outside.


    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! 4 clients this morning. Cold knocked me out the 2nd half of the day so I stayed home and wallowed in another 49er loss to the Seahawks.

    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: Ribs last night.
  • luluinca
    luluinca Posts: 2,899 Member
    TGIF everyone!!!! Finally. Did a nice leg day today and we're having a garage sale tomorrow so that will be kind of a rest day.............sort of. ;)

    Today: 25 min calisthenics warmup incl BW squats and lunges, pushups, planks, good mornings, physio ball pikes and bridges, physio ball crunches w/25 lbs and stair master. 60 min leg day including 3X 15 single leg TRX squats, 5X 8 single leg press w/220 lbs, 3X 20 single leg marching bridges, 3X 8 fwd lunges w/40 lb bar overhead and 3X 8 rev lunges w/40 lb bar, 3X 70 steps farmer's walk on toes w/22.5/22/5 dumbbells, 3X 16 reverse dumbbell box lunge w/22.5/22.5 dumbbells, 3X 12 alt hand KB swing w/30 lbs, 3X 10 inner thigh w/110. 10 min bike resistance 10 and 13.5 mph.

    Food: Hubby surprised me with waffles when I came home from the gym so I may be a bit over, but boy were they good!!!

    Have a nice weekend!!!
  • ltworide
    ltworide Posts: 342 Member
    edited October 2015
    Happy Weekend!

    Exercise: Ran a 45 minute Tabata class at lunch, had a greater turnout than expected....
    Krav Maga class tonight.

    Food: calories on target despite having 3 slices of pizza tonight. Fat macros were over today.

    Assessment: always have a plan b in your back pocket & always be ready to go with the flow when life throws a ball curve. Case in point, due to lack of floor space in gym had to swap out a couple of the exercises I was hoping to include in the class. Pizza was a good option tonight, very enjoyable, as I had to run some unexpected errands on my way home before my Krav class...!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    TGIF!


    Light workout:

    Push ups: 3x10, 1x5

    Flutter kicks: 3x20

    Squats: 3x10


    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Got my DD's boots for her costume yesterday and just finishing the finals touches with getting the right color lipstick and fingernail polish.

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

    Strength: NONE

    Assessment: Had sushi last night.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Saturday, all!


    Cardio: 9 mile run, easy pace. 1 hour, 51 minutes.


    Food: on target.

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