"TLFC" exercise and accountability support!

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Replies

  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey All,

    Cardio: 22,000 steps (60 mins 10kg weighted vest incl.)

    Strength:
    - Flat BB Bench (2x12, 2x10)
    - Incline DB Press (2x15, 1x12, 1x10)
    - Flat DB Pec Fly (1x15,12,10)
    - Military Press (1x15,12,10)
    - DB Shrugs (2x15, 1x12)
    - Concentration Curl 21s (2x21)
    - Hammer Curls (1x12,1x10,1x8)
    - DB Kickback (3x8)

    Assessment: Decent energy & form. Curried Kanga mince & beans.
  • aganey
    aganey Posts: 501 Member
    I see this thread has been going on for quite some time. That’s amazing! I hope you all wouldn’t mind if I joined in? I just started strength training Monday so this would really encourage me to stick with it and maybe get some pointers along the way.

    CARDIO: walked for 33 minutes pushing my 31 pound toddler in her stroller around the neighborhood.

    STRENGTH: rest day

    ASSESSMENT: doing some cleaning around the house today. Excited to continue strength training and see how my body transforms. I had roast, brown rice & gravy, carrots and green beans last night. I’ve meal prepped breakfast and lunch for the next 2 weeks. Breakfast everyday is egg muffins and fruit with black coffee. Lunch is roasted chicken with lots of veggies and either brown rice or sweet potatoes.
  • ninerbuff
    ninerbuff Posts: 49,039 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 3 clients this morning and then 4 tonight. Busy again!

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

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

    Assessment: Lamb shank and vegetables.
  • ninerbuff
    ninerbuff Posts: 49,039 Member
    Welcome aganey!
  • Zeuggma
    Zeuggma Posts: 157 Member
    Hey aganey! Glad you're joining up :)

    Cardio: 20 min run (8:30 pace) 25min incline walk

    Strength: none, rest

    Assesment: chicken taco bowl for dinner
  • aganey
    aganey Posts: 501 Member
    Thanks! I’m a beginner so if you have any suggestions on my workouts I’m posting, feel free to let me know! I have done a lot of research and my husband has been working out off and on since high school (now in his mid 30’s) but we both do not know everything. He’s never had to lose weight like me so it’s a different ballpark for him to suggest everything I should be doing.
  • ninerbuff
    ninerbuff Posts: 49,039 Member
    Hey gang

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! Doing Dietbet this month for a little more motivation.

    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: Chicken and salad last night.
  • ninerbuff
    ninerbuff Posts: 49,039 Member
    aganey wrote: »
    Thanks! I’m a beginner so if you have any suggestions on my workouts I’m posting, feel free to let me know! I have done a lot of research and my husband has been working out off and on since high school (now in his mid 30’s) but we both do not know everything. He’s never had to lose weight like me so it’s a different ballpark for him to suggest everything I should be doing.
    There isn't a perfect workout. There's workouts that are perfect for you. The key for sustainable exercise through life is to do workouts you can do. I've definitely had to trim back the intensity I used to do back in my 40's because recovery time is longer now, yet, still stay in great shape.
  • aganey
    aganey Posts: 501 Member
    ninerbuff wrote: »
    .
    There isn't a perfect workout. There's workouts that are perfect for you. The key for sustainable exercise through life is to do workouts you can do. I've definitely had to trim back the intensity I used to do back in my 40's because recovery time is longer now, yet, still stay in great shape.
    [/quote]

    Thanks, this makes me feel a lot better. I feel like what I’m doing is not enough but I wanted to start slow. I used to be very active back in the day so taking it slow is hard for me. I feel like I can still do it all and the fact is I can’t. I know I will make great progress doing what I’m doing. I just need to be patient.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Happy Saturday Saturday morning (1.03am),

    Wanted to get my update in for yesterday before i go to bed...

    Hello & welcome Aganey!

    Cardio: 23,142 steps

    Strenght:
    - High Bar Squat (2x12, 2x10)
    - BB Lunges (1x12,10,8)
    - Trap Bar Deadlift (2x12,2x10)
    - Weighted Hip Thrusts (1x12, 2x10)
    - Seated Row (2x15, 1x12)
    - V Pulldowns (2x15,1x12)
    - Single Calve Raise (1x12,10,8)

    Assessment: Need to dedicate some time to ankle mobility before increasing load on squats. Kanga mince, beans and carrots for dinner.
  • aganey
    aganey Posts: 501 Member
    edited November 2017
    Thanks everyone for making me feel so welcome!

    Cardio: 30 minutes of walking (burned 131 calories)

    Strength:
    Leg Press 5x10 @ 130 lbs
    Chest Press 3x10 @ 30 lbs
    Rows 5x10 @ 50 lbs
    Lat Pull Downs 5x10 @ 40lbs
    Overhead Press 3x10 @ 20 lbs
    Abdominal/Hyper Back 5x10 holding 10 lb weight across my chest
    Straight Leg Deadlifts 3x10 @ 20 lbs

    Assessment: Not sure if I’m doing too many reps of anything. I do love the way I felt leaving the gym vs when I was only doing the treadmill. I’m hoping all of this will give me great upper body strength because all my strength is in my legs from doing ballet for 16 years when I was young. Dinner today was my one cheat meal for the week. Had fried shrimp, Mac and cheese and steamed broccoli. It’s my first week of really not cheating and going over calories so my cheat meal was huge. I’m hoping even my cheat meals start to turn healthier.
  • aganey
    aganey Posts: 501 Member
    Ok so apparently I don’t know how to make the bold turn off for the next word. Sorry guys. :#
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Happy Saturday Soldiers... again (10.59pm).. lol

    CARDIO: 18,504 Steps

    STRENGTH: Rest day

    ASSESSMENT: Pizza & salted caramel cheesecake for dinner. So wrong but oh so right.. plus celebrating my nieces bday..

  • ninerbuff
    ninerbuff Posts: 49,039 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 4 clients this morning. Wet weekend so no real outdoor stuff to do. House cleaning it is.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Baked chicken last night.
  • ninerbuff
    ninerbuff Posts: 49,039 Member
    edited November 2017
    aganey wrote: »
    Ok so apparently I don’t know how to make the bold turn off for the next word. Sorry guys. :#
    If you hit "edit" or "quote" you'll see a at the beginning of the sentence. To end the "bolding" you put a / in front of the b.

    So this sentence (you'll have to quote me to see it). If you quote other bolded sentences, you'll see it.
  • Zeuggma
    Zeuggma Posts: 157 Member
    Happy Saturday!

    Cardio: 45min UrbanKick

    Strength:
    • V push-ups (3x15)
    • Side-front lateral raise (1x15, 1x12, 1x10)
    • DB shoulder press (1x20,1x15,1x10,1x6)
    • Arnold press (2x15,1x12,1x10)
    • Bent over lateral raise (3x15)
    • Assisted pull-ups -20lbs (3x5)

    Assessment: Worked hard today and pushed the weight on the presses. Anniversary dinner tonight which means BBQ and peanut butter pie!
  • aganey
    aganey Posts: 501 Member
    “There is no substitute for strength, and no excuse for the lack of it.”

    Cardio: Pushed my toddler in her cozy coup/pulled my toddler and 10 years old son in a wagon he could barely fit in/ walked circles in our driveway and street all while hubby grilled on the pit for 30 min. Burned 137 cals.

    Strength: Rest day, unless you call hauling 92 pounds worth of children in a wagon ;)

    Assessment: Legs are a bit sore from the straight leg deadlifts yesterday, but a good sore. Ate grilled shrimp, steak and veggies with a baked potato.
  • aganey
    aganey Posts: 501 Member
    Thanks ninerbuff!
  • Zeuggma
    Zeuggma Posts: 157 Member
    Happy sunday all. Hope it's relaxing :)

    Cardio: 25min HIIT cycling

    Strength:
    - Lateral pulldowns (4x10)
    - Bent over rows (1x12; 1x10; 1x8; 1x6)
    - Close grip pulldowns (4x10)
    - Bicep dumbbell curls (1x12; 1x10; 1x8; 1x6)
    - Bicep barbell curls (1x12; 1x10; 1x8; 1x6)
    - Planks (5x1:00)

    Assessment: upped the weight today and hit some new PRs. Feelin good! Cauliflower fried rice with tofu for dinner.
  • aganey
    aganey Posts: 501 Member
    “Girls gone strong”

    Cardio: 35 minutes of pushing toddler around the driveway again

    Strength: rest day

    Assessment: I’m feeling great! Lots of energy! Between yesterday and today I hardly ever sat down. Can’t wait to hit the weights again this week! Grilled steak, shrimp and veggies with baked potato again.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Happy Monday Soldiers,

    Cardio: 12,860 ( incl. 30min run)

    Strength:
    - Flat BB Bench (2x12, 2x10)
    - Incline DB Press (2x15, 2x12)
    - Flat DB Pec Fly (1x15,x12,x10)
    - Military Press (1x15,x12,x10)
    - DB Shrugs (3x15)
    - Concentration Curl 21s (2x21)
    - Hammer Curls (2x12,1x10)
    - DB Kickback (3x8)

    Assessment: Slow start but strong finish. Kangaroo mince with beans.. again.. Helps put a bounce in my step.. lol
  • ninerbuff
    ninerbuff Posts: 49,039 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. Was an okay weekend. Stayed in control of eating and got some stuff done.

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

    Assessment: Baked chicken.
  • aganey
    aganey Posts: 501 Member
    Cardio: walked for 30 minutes burned 122 cals

    Strength: rest day

    Assessment: feeling bloated today. Not sure if it’s because I didn’t drink as much water today or what. Hopefully I won’t feel this way tomorrow because it makes me sluggish. Homemade chili with brown rice for dinner.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Happy Tuesday Soldiers,

    Cardio: 17,554 steps

    Strength:
    - High Bar Squat (2x12, 2x10)
    - Trap Bar Deadlift (2x12,2x10)
    - Hip Thrusts (2x12, 1x15)
    - Seated Row (1x15,12,10)
    - Single Calve Raise (1x12,10,8)

    Assessment:
    Happy with my form today on Squats & most of the Deadlift although noticed a slight back rounding on Deads but not sure if thats due to my height or a mobility issue. Under review for next workout. Chicken & beef with sauteed asparagus & eggplant for dinner.
  • ninerbuff
    ninerbuff Posts: 49,039 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 this evening! So my garage door opener died and I had to get a new one.

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

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

    Assessment: Hamburger last night. Oh and watching the Warriors win again.
  • Zeuggma
    Zeuggma Posts: 157 Member
    Hi all!

    Cardio: 60min 8v8 soccer game (subbing in and out)

    Strength:
    - Plank up and downs (3x10)
    - Db pec fly (3x12)
    - Incline db bench press (1x12; 1x10; 1x8; 1x6)
    - Db bench press (1x12; 1x10; 1x8; 1x6)
    - Close grip bench press (3x12)
    - Tricep extensions (1x12; 1x10; 1x8)
    - Incline sit ups (5x20)

    Assessment: need to up weight on exercises. Chili for dinner

    Tbh at the time of posting this, I havent played my game yet. It starts a bit later. I haven't played soccer in formal league in about 5 years, so I'm pretty nervous, but I've also been on an adrenaline high all afternoon! More tomorrow on how it went.
  • aganey
    aganey Posts: 501 Member
    Good luck on your game!! We just found out today that my sons soccer team has playoffs this weekend for our district. If we end up being in 1st or 2nd place (currently 2nd) then we will move on to eastern district then potentially state!! I would love to be able to play soccer. My husband played in school.

    Cardio: 30 minutes of walking and lots of deep house cleaning. Even polished stainless appliances. Arms were getting sore before the gym from it.

    Strength: 3x10 of the following
    Leg press
    Chest press
    Rows
    Lat pull downs
    Overhead press
    Abs
    Straight leg deadlifts

    Assessment: went to the gym during the busiest time today bc I had to wait on husband to get home from work to watch the kids. I usually go when maybe 20 people are in there. However I did not get intimidated and worked out right along side a bunch of buff men without batting an eye. Got right up in their business to do my deadlifts. I backed off the number of reps I was doing on some things so I could take it slow and really watch form. I think it worked because I feel it in my back where I’m supposed to and my legs. Baked Panko chicken, mashed potatoes and steamed broccoli. Ok I may or may not have had a sliver of a brownie too but it fit in my calories so win/win!!
  • aganey
    aganey Posts: 501 Member
    edited November 2017
    Also I’m still feeling bloated. Could this have anything to do with the fact I’m not doing as much cardio as I was doing before I started strength training about a week ago? I have been eating within my calories and nothing very carb heavy. In fact my carbs and fat have flip flopped lately so they are on the low side.
  • ninerbuff
    ninerbuff Posts: 49,039 Member
    Hope you did well in your game Zueggma!

    aganey, it could the be type of protein you're consuming. Are you doing shakes?
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey Soldiers,

    Im sure it'll be like riding a bike once your on field - Good luck in your game @Zueggma!

    Lol @ Aganey - Sliver of Brownie for good measure - love it! Ive been bloated of late too but probably due to relaxed eating over the weekend. Doesnt last more than a few days once im back to structured eating.
    Green tea helps too I find.

    Cardio: 20,397 steps

    Strength: Rest Day

    Assessment: Kanga mince & beans for dinner.

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