"TLFC" exercise and accountability support!
Replies
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Happy Thursday Soldiers,
@Catawampous Goblet squats in the kitchen.. Nicely done!!
CARDIO: 8883 Steps (6.8klm)
STRENGTH: Rest Day
ASSESSMENT: Chinese take out.
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Hey gang!
I like myself unconditionally!
Happy Thursday! 4 clients this morning and 4 tonight! Today is the last day of school for the year for my DD! She's ready for Christmas Break. Have to return some window treatments I got because for some reason even though the model number is the same as the one I purchased a couple of days before, there's an obvious difference in how it filters light.
Cardio: walk/jog- 60 minutes (350 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Porkchop and mash potatoes for dinner.0 -
T.G.I.F!!
Finally the last day of work has come and gone. Ready to embrace the holidays!!
Cardio:21,039 steps (15.9klm)
Strength:
Bench Press: 3x6
BB Squat: 3x6
Deadlift: 3x6
Bicep Curl: 3x10
Tricep extension: 3x10
Assessment:
Felt good to load up today and even hit a PB on deads. Chicken and chips for dinner.0 -
Hey gang!
I like myself unconditionally!
Happy TGIF and LCW!!! 1 client today only. DD out of school for 2 weeks now. Later borrowing my neighbor's chainsaw to cut down some impeding branches that overhang the street to be in regulations with city ordinance.
Cardio: jog/walk- 3 miles (350 calories)
Strength: leg press, ATG squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6
Assessment: Lamb shank, rice and vegetables.0 -
Hey guys! I’m finally over this cough...yay!! I have gained a couple of pounds back from not working out. My eating is out of control! My in laws were in town for my sons birthday the past few days a there was a lot of eating out. I tried choosing good things but still went over calories. We surprised my son for his bday by taking him to see Star Wars as soon as he got off the bus Wednesday. It was sooo good!!! Also we bought a new puppy for Christmas. It won’t be ready to come home until Jan 3rd. Lots of things going on. My in laws bought my daughter 3 things we also bought her for Christmas so tomorrow I have to return and find new things for her. I will get back on the wagon after Christmas because between all the birthday cake, the chocolate chip cookies I made for Santa from scratch and the seafood gumbo I’m making tomorrow, I will need to be in the gym religiously!! Merry Christmas everyone!0
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Also kudos to all of you for staying with it no matter what. I envy that.0
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Hey gang,
I like myself unconditionally!
Happy weekend! 3 clients this morning. So it begins...........3 parties in a row starting with Friends Christmas today, my family Christmas tomorrow and then my in-laws on Monday! Lol, I'm lucky that I know how to keep my weight in check!
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Taco Bell for dinner.1 -
Hey gang,
I like myself unconditionally!
Happy Monday! Merry Christmas! No clients of course and I'm working out at home today. Later go to the inlaws and our annual Christmas party!
Cardio:run/jog- 30 minutes (250 calories)
Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6
Assessment: Parties and Sat and Sun were fun and it's great to see families I don't get to see often. Of course I ate too much.1 -
Hi all. Merry christmas!! Hope everyone eats tasty somethings!
Been super busy and working out sporadically but decided to try out the StrongLifts 5x5 routine as the new year rolls in to encourage and challenge me.
Cardio: 15 min HIIT sprint intervals
Stength:
Workout A
• Squats 5x5
• Bench press 5x5
• Bent over row 5x5
Assessment: been eating like it's christmas all month. Time to reign it in after today and get back to cutting so I can achieve my goal bf %.1 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 3 this evening! Christmas was a blast with family and friends! Now to work off these extra calories I consumed over the long weekend!
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6
Assessment: Lol, lots of food with all sorts of treats!1 -
Hey all. Happy hump day.
Cardio: 20min HIIT cycling
Strength: SL workout B: Squat 5x5, Overhead press 5x5, Deadlift 1x5 + situps and planks in between
Assessment: back on track with food and feeling 10x better for it. StrongLifts starts off easy, so I've been enjoying getting in and out of the gym in under an hour. Chicken greek salad for dinner.1 -
Hey gang!
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 5 tonight. Still getting ready for the New Year rush!
Cardio: jog/walk- 30 minutes (250 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: Chicken sandwich for dinner.0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! 4 clients this morning and 4 tonight! It was pretty light in the gym the last couple of days. Committed regulars, but lots of people are out because lots of the equipment is free to use.
Cardio: walk/jog- 60 minutes (350 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Steak, vegetables and rice.0 -
Hey hey!! Merry Christmas and a soon to come Happy New Year!!!
Cardio: Walk/jog 30 minutes - 110 cals roughly. Was a sluggish work out.
Strength - Goblet squats 3/5/20
Kettlebell swings 10/10/20
Assessment - Complete rubbish for the last few days. Have one more party. But until then it's back on track! Hope you all are having a blessed time with family and friends!0 -
Hey gang!
I like myself unconditionally!
Happy TGIF and LCW!!! No clients today. So finally a full day off. Just doing some maintenance stuff around the house.
Cardio: jog/walk- 3 miles (350 calories)
Strength: leg press, ATG squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6
Assessment: Panda Express!1 -
Hey gang,
I like myself unconditionally!
Happy weekend! 3 clients this morning. Just cleaning and prepping for New Year's party with my inlaws. This year our theme is Disney and my DD is going as Mulan, while the DW and I are going as Lilo and Stitch.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment:[b/] Thai for dinner.0 -
Happy saturday!
Cardio: 20min job (8:30 pace)
Strength: SL B — Squats, Bench press, Bent over rows 5x5 + 5x20 crunches and 5x0:45 second planks between sets
Assessment: Eating good and feeling good. Fried lemon shrimp and cauliflower fried rice tonight. 0 -
Hey everyone! Even though I’ve been feeling better with the bronchitis gone, I still haven’t made it to the gym. Been busy with things and I’ve had issues with high blood pressure. I had a horrible episode yesterday (migraine, sweaty, shakey, nauseated). I took my blood pressure and it was very high in the scary range. My whole family is on blood pressure meds and I refuse to be one of them. I have been primarily focusing on my eating to try to lower my blood pressure naturally this past week. I feel like I need to get this under control a bit before lifting again. I’ve already seen results in my weight loss from changing my diet. I will start posting on this thread again when I start lifting again. There’s something about this thread that makes me want to get serious about lifting and I love that. Y’all keep me motivated even though I haven’t stuck with it yet. I know I’ll get there just like you all have. It’s just taking me longer. Keep up all the great work! I’ll be back hopefully soon.1
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Well last day of the year!!! Big party tonight that I annually have with my inlaws! Disney dress up theme, so I have my Stitch costume ready to go! Have a safe New Year!0
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Happy New Year everyone!
Been busy since Xmas but still managed to get in a few workouts. Hope you've all been well.
CARDIO: 10,394 Steps (7.71klm)
STRENGTH:
Bench Press: 3x6
BB Squat: 3x6
Deadlift: 3x6
Bicep Curl: 3x10
Triceps Ext: 3x10
ASSESMENT:
Form on squats ok, need to work on bracing and ques. Chicken and eggs for dinner.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Happy New Year!!! Today is the start of 2018 and another stab at resolution for many people to lose weight! My expectation is that I'll have to get my stuff done early and that the gym will be really busy today. Also should expect a list of new clients, but that's based on availability for me. Off to the gym now!
Cardio:run/jog- 30 minutes (250 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: Big party last night so I didn't bother counting at all. So much fun last night with our Disney Theme dressup!1 -
Happy New Year everyone!
I finally hiked up Mission Peak yesterday (like 5.5 miles but 2000 foot elevation change). Was super great but left me sore this morning for sure.
Cardio: 20min jog, light (10:00 min/mile pace)
Strength: SL Workout B — Squats 5x5, Overhead press 5x5, Deadlift 1x5 + crunches and planks in between sets
Assessment: Staying on track with food and lifting. Looking into other things to do on my non-lift days to supplement.1 -
Hey Everyone,
Just purchased a mountain bike today, ready for pick up Thursday. Cant wait to get my ride on and mix up cardio on rest days.
CARDIO: 14,917 steps (11.3klm)
STRENGTH:
OHP: 3x8
Band Assisted Pull up: 3x8
DB Upright Row: 4x10
Lying Leg Curl: 4x10
Calf Raise: 4x10
ASSESSMENT:
First time doing pull ups, felt like a performer from cirq du sole for the first few reps0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 3 this evening. So it wasn't as busy as I thought it would be, but I expect it will be today! I joined a Dietbet yesterday to just help me challenge myself a little more this month. I've won previous ones, but with the holidays, my weight fluctuated up a few pounds.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6
Assessment: Back on track and even dropped a couple of pounds overnight!0 -
Hey Everyone,
Happy Wednesday. Last day of holidays for me, back to work tomorrow. Not a bad thing at least I'll have some structure again sad to say.
CARDIO: 8296 steps (6.43klm)
STRENGTH: Rest Day
ASSESSMENT:
Low key kind of day at home being a domestic gladiator. Corn beef and rice for dinner.0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 5 tonight. Oddly enough, the rush wasn't as big as I expected. Had to alter some of my clients exercises but only for a few.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: Chicken salad for dinner.1 -
Hey guys
Cardio: 20min treadmill HIIT
Strength: squats 5x5, bench press 5x5, bent over row 5x5, crunches 5x20, planks 4x1:00
Assessment: joined a new gym today with better equipment and thus lifted in a power rack for the first time! I was pretty lost and a kind, seasoned gentlemen noticed and helped me set myself up. What a kind sir.
Also tried out brazillian jiu-jitsu for the first time yesterday and excited to pursue it further.
Eating more on lifting days and eating in deficit on other days to burn off some body fat.
Chili, turkey dogs, and cauliflower rice for dinner.2 -
Talk about a great workout along with realife way to defend yourself!!!! I've done BJJ and my BIL is an instructor, so I know how fun it can be. Too bad he lives too far away from me to do it with him everyday.Hey guys
Cardio: 20min treadmill HIIT
Strength: squats 5x5, bench press 5x5, bent over row 5x5, crunches 5x20, planks 4x1:00
Assessment: joined a new gym today with better equipment and thus lifted in a power rack for the first time! I was pretty lost and a kind, seasoned gentlemen noticed and helped me set myself up. What a kind sir.
Also tried out brazillian jiu-jitsu for the first time yesterday and excited to pursue it further.
Eating more on lifting days and eating in deficit on other days to burn off some body fat.
Chili, turkey dogs, and cauliflower rice for dinner.
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Hey people,
You'll be that seasoned guy at the gym in no time @Zeuggma
CARDIO: 11,384 steps (+ 20 mins bike ride)
STRENGTH:
bench press: 3x9
Squat: 3x9
Seated row: 3x10
Bicep curls: 3x15
Triceps ext: 3x15
ASSESSMENT:
salad, beans and kanga mince for dinner.
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Hey gang!
I like myself unconditionally!
Happy Thursday! 4 clients this morning and 4 tonight! Most of my clients are back from holiday vacation now, so back to the grind!
Cardio: walk/jog- 60 minutes (350 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Steak, vegetables and rice.1
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