"TLFC" exercise and accountability support!

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Replies

  • slejhamer
    slejhamer Posts: 6 Member
    edited September 2017
    Back after a looooong layoff. Surgery (two herniated discs), followed by laziness, followed by gastro problems, followed by about 30lbs of weight gain over 2 years.

    Started getting back into exercising and eating smarter a few weeks ago. Using Google Fit and a spreadsheet to track, then I remembered this thread. Glad it's still going! Not sure why I have zero posts showing but I'm an old member here.

    Add me. Push me. Beat me up.


    Today:

    Cardio: Nil

    Strength: Legs & Core

    This routine borders on cardio under the "I lift weights faster" concept. One set of each (except the dumbbell squats,) timed, 20-60 seconds rest between exercises; all programmed in an exercise timer app.

    Warmup
    Kettlebell Around the World 10x each direction
    Kettlebell Swing 15x
    Farmer's Walk with Dumbbells - 100 steps

    Legs
    Kettlebell Sumo Squat 12x
    Dumbbell Lunges 6x each leg
    One-Leg Kettlebell Deadlifts 8x each leg
    Dumbbell Step Ups 6x each leg
    Kettlebell Romanian Dead Lift 12x
    Dumbbell Lateral Lunges 8x each leg
    Dumbbell Squats 10x, 8x, 6x, 4x
    Bodyweight Squat Thrusts (aka half burpees) 10x

    Core
    Kettlebell Windmills 6x each side
    Yoga Chair Pose 30 seconds
    Half Turkish Get Up with kettlebell, 5x each side
    Mountain Climbers 15x each leg
    Plank with Shoulder Taps 10x each side
    Long-Arm Crunches 12x
    Plank with Toe Taps 10x each side
    Lying Leg Raises 10x
    Weighted Glute Bridges 10x

    Cooldown
    5 minutes of yoga stretching


    Assessment:
    Sweat like crazy - literally a puddle on the mat. Two clorox wipes to clean up.

    However, I am surprisingly bloated today. Water retention, maybe.
  • Zeuggma
    Zeuggma Posts: 157 Member
    Cardio: 25min cycling

    Strength:
    - Pec deck (2x20)
    - Incline dumbbell bench press (1x20; 1x12; 1x10; 1x8)
    - Seated dumbbell bench press (1x20; 1x12; 1x10; 1x8)
    - Lying tricep extensions (1x20; 1x12; 1x10; 1x8)
    - Standing cable pressdowns (3x12)

    Assesment: getting stronger slowly. Trying to figure out when is the right time to increase weight. I can bench press 25lb dumbbells up to 15 reps decently, but benching 30lb dumbbells up to even 6 or 8 is difficult and my form suffers noticeably.

    Chicken greek salad for dinner.
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
    edited September 2017
    Cardio: 20 min walk

    Strength:     seated leg press (3x10), incline chest press (3x8, light weight), seated row (3x10, light weight), hyperextensions (3x10)

    Assessment: Shoulder feeling pretty good, will start to very slowly build weight up again next week. Taco Bell for dinner.
  • 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! Get my MRI on my shoulder today! Let's see what happens.

    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: Taco Bell last night.
  • Zeuggma
    Zeuggma Posts: 157 Member
    Cardio: 25min incline walk

    Strength:
    - Standing dumbbell curls (2x20)
    - Standing barbell curls (1x20; 1x12; 1x10; 1x8)
    - Seated alternate dumbbell curls (3x12)
    - Hammer curls (2x15)
    - Wrist curls (4x20)
    - Roman chair sit up (4x15)

    Assesment: steak with mushrooms, onions, and zucchini for dinner
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 4 clients this morning. Gotta trim back the branches that overhang on the street according to a city letter I received. Has to 10 feet high (the height of a basketball rim) and this will require some serious cutting.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Chik Fil A last night.
  • Zeuggma
    Zeuggma Posts: 157 Member
    Cardio: 45min UrbanKick

    Strength:
    - Bent over laterals (2x20)
    - Seated shoulder press (1x20; 1x12; 1x10; 1x8)
    - Seated Arnold press (3x12)
    - Side laterals (2x15)
    - Dumbbell shrugs (1x20; 1x12; 1x10; 2x8)

    Assesment: chinese food and cake tonight for a birthday.
  • slejhamer
    slejhamer Posts: 6 Member
    edited September 2017
    @ Niner - what did MRI show?


    Cardio: Walking 10 min on incline

    Strength: Kettlebell circuit workout, 25 minutes.

    Assessment: More energy today. Subway black forest ham.
  • Zeuggma
    Zeuggma Posts: 157 Member
    Cardio: 5-mile hike (quicksilver mines)

    Strength: none, rest day

    Assesment: meant to start trail running today but messed it up within the first 10 minutes. Next time, no backpack and gonna run the flatter parts and walk the hills at least.

    Chicken katsu, cauliflower rice, and brccoli for dinner. Complete rest day tomorrow.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. Won 3 out of 4 FFL again and kept alive in my other survival pool. Now if only the 9ers can win a game.

    Cardio: walk/jog- 30 minutes (200 calories)

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

    Assessment: Did nothing this weekend except watch Narcos and football.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    MRI showed NO TEAR. So I have an impingement. I'll just have to keep rehabbing it then. Sigh.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 this evening! Gotta get out of this rut of over eating so I can lose a few more pounds.

    Cardio: jog/walk- 30 minutes (250 calories)

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

    Assessment: Steak and brussel sprouts last night.
  • MJFSH
    MJFSH Posts: 7,252 Member
    Happy Tuesday!!! :)
    Sorry I have been MIA, been doing the fighter diet style of training/nutrition, so absent maybe, but not slacking

    Cardio: Tae Bo 45 minutes
    Strength: Chest and Back 90 minutes

    Nutrition: Protein and Veggies! haha that's about it!
  • slejhamer
    slejhamer Posts: 6 Member

    Cardio: 5 min kettlebell workout (45secs on, 15secs off)

    Strength: Chest, Shoulders & Triceps: bench press, dumbbell flyes, military press, dumbbell lateral raises, tricep extensions, bench dips, 2 sets each at 10-12x, 3rd set to failure

    Assessment: Lots of energy today. Ham & eggs for dinner






  • Zeuggma
    Zeuggma Posts: 157 Member
    I feel you on the overeating, niner. I snacked a bit too much this last weekend. Time to buckle down again.

    Cardio: 45min UrbanKick

    Strength:
    - Lateral pulldowns (2x20)
    - Barbell bent over rows (1x20; 1x12; 1x10; 1x8)
    - Seated cable rows (3x12)
    - Close grip pulldowns (3x12)

    Assesment: turkey burgers for dinner.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Just yard duty today. Also starting to get colder now.

    Cardio: jog/walk- 30 minutes (250 calories)

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6

    Assessment: Salad and chicken.
  • Zeuggma
    Zeuggma Posts: 157 Member
    Cardio: 25min incline walk

    Strength:
    - Pec deck (2x20)
    - Incline dumbbell bench press (1x20; 1x12; 1x10; 1x8)
    - Seated dumbbell bench press (1x20; 1x12; 1x10; 1x8)
    - Lying tricep extensions (1x20; 1x12; 1x10; 1x8)
    - Standing cable pressdowns (3x12)

    Assesment: took my inbody today (8 weeks since i started cutting). I'm down to 26.1% body fat at 150.1 lbs! On 8/9, i was at 34.5% at 167.8. Still keeping my eye on that 20% mark though. I got about 12 lbs to go, then will re-evaluate.

    Tofu stir fry with cauliflower fried rice for dinner.
  • slejhamer
    slejhamer Posts: 6 Member
    @ Zeuggma: congrats on the achievement! Keep on!

    Strength: Back & Biceps:
    Dumbbell Rows 2x8
    Pullups 3x10
    Barbell Rows 3x12
    Inverted Rows 2x10
    Kettlebell Romanian Deadlift 2x12
    Barbell Curls 3x10
    Dumbbell Curls 3x10

    followed by
    Cardio: 10 minutes of kickboxing drills, 40 seconds on, 20 seconds off

    Assessment: Shirts fitting better. Pants not yet. Soon.
    Homemade meatballs, veggies and a small piece of naan bread for dinner.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 3 clients this morning and then 4 tonight. Just football tonight!

    Cardio: walk/jog- 30 minutes (250 calories)

    Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6

    Assessment: Ribs and salad. My shoulder is getting much better now that I'm being more aggressive in rehab on it.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    slejhamer wrote: »
    @ Zeuggma: congrats on the achievement! Keep on!

    Strength: Back & Biceps:
    Dumbbell Rows 2x8
    Pullups 3x10
    Barbell Rows 3x12
    Inverted Rows 2x10
    Kettlebell Romanian Deadlift 2x12
    Barbell Curls 3x10
    Dumbbell Curls 3x10

    followed by
    Cardio: 10 minutes of kickboxing drills, 40 seconds on, 20 seconds off

    Assessment: Shirts fitting better. Pants not yet. Soon.
    Homemade meatballs, veggies and a small piece of naan bread for dinner.
    What did the drills entail?

  • Skee_2802
    Skee_2802 Posts: 297 Member
    Count me in. I need accountability to get me out of this slump I'm in since coming back from holiday (3-4wks ago lol)..

    CARDIO: 25k steps
    STRENGTH: Rest day
    AX: Chicken & Salad kind of day. Overall under calories.
  • slejhamer
    slejhamer Posts: 6 Member
    ninerbuff wrote: »
    What did the drills entail?

    Basic heavy-bag work: boxing combos, knee strikes, roundhouse kicks, elbows, and some mash-ups of those. 14oz gloves, lol.


    Today:

    Cardio: Nope

    Strength: Legs & Core

    Kettlebell Around the World 10x each way
    Kettlebell Swing 15x
    Farmer's Walk with Dumbbells - 100 steps
    Kettlebell Sumo Squat 12x
    Dumbbell Lunges 6x each leg
    One-Leg Kettlebell Deadlifts 8x each leg
    Dumbbell Step Ups 6x each leg
    Kettlebell Stiff-Leg Dead Lift 12x
    Dumbbell Lateral Lunges 8x each leg
    Dumbbell Squats 10x, 8x, 6x, 4x
    Bodyweight Squat Thrusts (half burpees) 10x

    Kettlebell Windmills 6x each side
    Wall Sit 30 seconds
    Half Turkish Get Up with kettlebell, 5x each side
    Mountain Climbers 15x each leg
    Plank with Shoulder Taps 10x each side
    Crunches 12x
    Plank with Toe Taps 10x each side
    Lying Leg Raises 10x
    Weighted Glute Bridges 10x
    5 minutes of yoga stretching

    Assessment: Whew that was good. Rice, broccoli, steamed chicken (Chinese takeout)
  • Zeuggma
    Zeuggma Posts: 157 Member
    Cardio: 25min cycling

    Strength:
    - Standing dumbbell curls (2x20)
    - Standing barbell curls (1x20; 1x12; 1x10; 1x8)
    - Seated alternate dumbbell curls (3x12)
    - Hammer curls (2x15)
    - Wrist curls (4x20)
    - Incline sit up (4x15)

    Assesment: shrimp taco bowl for dinner
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Happy Friday Errbody!

    CARDIO: 25,342 steps

    STRENGTH:
    - Decline BB Bench: 2x12, 2x10 - 60 sec rest
    - Incline BB Bench: 2x12, 2x10 - 60 sec rest
    - Incline DB Flys: 2x15, 2x10 - 60 sec rest
    - Side Raises S/Set Rear Delt: 2x15, 1x12 - 60 sec rest
    - Single DB Preacher curls: 1x12, 2x10 - 30 sec rest
    - BB Curls: 1x12, 2x10 - 30 sec rest
    - Cable Pressdown: 3x12 - 30 sec rest

    ASSESSMENT: Hydrated on approx 4.5L of water. Tofu & Veg stir fry for dinner. Today is a good day!

  • 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! DD has no school today so looking to do something with her.

    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: Taco Bell last night.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 4 clients this morning. Clean the house, do some laundry and work on the yard. Busy weekend.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Sushi last night.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    MJFSH wrote: »
    Happy Tuesday!!! :)
    Sorry I have been MIA, been doing the fighter diet style of training/nutrition, so absent maybe, but not slacking

    Cardio: Tae Bo 45 minutes
    Strength: Chest and Back 90 minutes

    Nutrition: Protein and Veggies! haha that's about it!
    Good to see you girl!
  • slejhamer
    slejhamer Posts: 6 Member
    Off yesterday - long work, then baseball (watching not playing) til 2am. Darned time difference.

    Happy Saturday!

    Strength: Kettlebells
    Around the World 10x ea
    Halos 10x ea
    Goblet Squat 10x
    KB Push-Ups 10x ea
    2-Arm Swing 15x
    Sots Press 8x ea
    Deadlifts 10x
    Lunges 8x ea
    1-Arm Rows 8x ea
    Clean & Press 5x ea
    Windmills 8x ea
    Snatches 6x ea

    Cardio: Kickboxing intervals 10x 40/20

    Assessment: I need to change time zones. Pasta with clams for dinner.
  • Zeuggma
    Zeuggma Posts: 157 Member
    Got lazy yesterday, so did legs and shoulders both today knowing i have a rest day tomorrow. Switching to a four day split on Tuesday.

    Cardio: 35min incline walk

    Strength:
    - Leg extension (2x20)
    - Seated leg press (1x20; 1x15; 2x12)
    - Barbell squat (1x20; 1x12; 2x10)
    - Lying leg curls (1x20; 1x15; 1x12; 1x10; 1x8)
    - Standing calf raises (4x20)
    - Crunches (4x20)
    - Bent over laterals (2x20)
    - Seated shoulder press (1x20; 1x12; 1x10; 1x8)
    - Seated Arnold press (3x12)
    - Side laterals (2x15)
    - Dumbbell shrugs (1x20; 1x12; 1x10; 2x8)

    Assessment: need to start upping weight on some exercises. chili and cauliflower for dinner.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Swapped lower body for upper body today.
    Soft tissue injury to my right foot (cause unknown) trying to limit weight bearing - hope shell be right tomorrow.

    CARDIO: 19,555 steps

    STRENGTH:
    - Decline BB Bench: 2x12, 2x10 - 60 sec rest
    - Incline BB Bench: 2x12, 2x10 - 60 sec rest
    - Incline DB Flys: 2x15, 2x10 - 60 sec rest
    - Side Raises S/Set Rear Delt: 2x15, 1x12 - 60 sec rest
    - Single DB Preacher curls: 1x12, 2x10 - 30 sec rest
    - BB Curls: 1x12, 2x10 - 30 sec rest
    - Cable Pressdown: 3x12 - 30 sec rest

    ASSESSMENT: Energy levels 6-7/10. Started off sluggish but strong finish. Chicken & veg soup for dinner.

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