"TLFC" exercise and accountability support!
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First full day back at work to break up staying home with the Mrs. and new baby. Miraculously got up on time to do my workout this morning before work; Upper Body Hypertrophy (PHUL). Yesterday was a pretty standard Sunday rest day. Didn't watch much football with the Bengals being so bad and decimated by injury, and my primary FFL team out of the playoffs.
Cardio: n/a
Strength: Flat Bench, Bent Over Rows, Curls, Tricep extensions, Overhead Press, and Pullups.
Assessment: breakfast-for-dinner last night, unsure what the plan is for tonight. Guessing we'll end up doing something with my in-laws who the wife will likely call for reinforcements this afternoon.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 4 this evening. Just work.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6
Assessment: Pho for dinner.
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Day at the office went fine yesterday, back to working partial days from home. Got my workout in this morning fine, looking forward to tomorrow's Upper Body Power day and new weight plates coming Thursday.
Cardio: n/a
Strength: Lower Body Hypertrophy
Back Squats, Sumo Deadlifts, Calf Raises, Standard Deadlifts, and Front Squats. Sumos and Front Squats are newer movements for me so I'm getting a hang of the form there.
Assessment: Picked up Thai & Sushi for dinner on the way home last night, have leftovers from that for dinner tonight.0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! 3 clients this morning then 4 tonight! Daughter has winter concert tonight!
Cardio: jog/walk- 30 minutes (250 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: Taco Bell for dinner.0 -
Pediatrician follow-up with little man this morning and dentist appointment for me this afternoon. Good workout early this morning
Cardio: n/a other than too many trips up and down the stairs.
Strength: Upper Body Power - Bench, Barbell Rows, tricep extensions, curls, Overhead Press, Incline Bench, Weighted pull-ups.
Assessment: Chicken & Rice for dinner tonight. I keep saying I'm going to do more cardio (spin bike, rowing machine, treadmill, run outside in the unseasonably warm sun) but I just can't seem to make myself do it, or do it for more than a few minutes if I actually start out of a combination of boredom and distaste for the activity when compared to lifting. Unsure how to break that cycle or just need to put my big boy pants on and make myself do it.0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! 4 clients this morning and 4 tonight! Last day of school for the year for the kid.
Cardio: walk/jog- 60 minutes (350 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Chicken adobo and rice!
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Hey gang!
I like myself unconditionally!
Happy TGIF!!! 4 clients this morning then I'm off! Haircut then final gifts for Christmas to finish off!
Cardio: jog/walk- 3 miles (350 calories)
Strength: legs- leg press, front squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6
Assessment: Chicken adobo and rice again!0 -
Skipped intentional exercise and posting yesterday. Did some major tidying of the basement late Wednesday night and my new weight plates arrived so I wasn't a complete sloth but it just wasn't in the cards schedule-wise to get my second leg day in. Made up for it today with a full body workout this morning.
Cardio: Actually warmed up with some rowing and spin bike action. Wasn't really keeping track of time or speed, just wanting to get loose. Probably didn't go long enough on either for tangible benefit but it was something.
Strength: Full Body lifting; Hit all my main lifts
Squat ss w/ Bent over rows and pull-ups
Deadlfit ss w/ Overhead press
Bench ss w/ curls
Assessment: Have been eating poorly with the baby and people insisting on "let us bring you guys something". Don't get me wrong, it's nice but the scale disagrees.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! 2 clients this morning. House cleanup and watching some football today. FFL finals baby and hoping to win first place!
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Sushi for dinner.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning and then off to my sisters tonight to celebrate XMAS with my parents and family! All yesterday all I did was watch football because of my FFL championship. I'm up by 4.5 points and still have Cook tonight but he has McManus.
Cardio: run/jog- 30 minutes (250 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: Panda Express last night.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday and MERRY CHRISTMAS! No clients today of course, but I did get a workout in this morning at home. Also I WON my FFL championship and am now $800 richer because of it! The Champ is back!
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6
Assessment: Family food at my SIL's last night!1 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Back to work! 3 clients this morning then 4 tonight! Xmas was a blast yesterday with family!
Cardio: jog/walk- 30 minutes (250 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: Ate everything!!!0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! 4 clients this morning and 4 tonight! Back to the grind and working on getting ready for the New Year.
Cardio: walk/jog- 60 minutes (350 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Leftovers last night.
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Hey gang!
I like myself unconditionally!
Happy TGIF!!! 4 clients this morning then I'm off! Just cleaning up the house today and maybe go watch Aquaman!
Cardio: jog/walk- 3 miles (350 calories)
Strength: legs- leg press, front squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6
Assessment: Thai food!
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Hey gang,
I like myself unconditionally!
Happy weekend! 2 clients this morning. Will watch Aquaman today!
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Hamburger for dinner.
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Hey gang,
I like myself unconditionally!
Happy Monday and Happy New Year's Eve! 4 clients this morning and then one last party for the year!
Cardio: run/jog- 30 minutes (250 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: Pizza last night.
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Hey gang
I like myself unconditionally!
Happy Tuesday and Happy New Year! New aspirations and new goals for 2019! 2 clients this morning then 4 tonight to start it off right!
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6
Assessment: Family food at my FIL's. Time to get to work!
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Merry Xmas & Happy New Year all,
Almost 4 weeks since my last workout. When I started to post here I was going through a funk, had just changed programs from PUHL working out 4 day to 3 days with less volume. Honestly hated the change and to make it worse I ended up with a knife through my forearm and landed in hospital getting stiches. The dangers of washing up dishes I tell you! HAHA Wound maintenance to avoid infection has kept me away from working out those last 4wks.
Today is a good day! And have decided I'm going back to a 4 day routine, modified but 4 days.
cardio Assault bike 3 mins
strength Upper body workout
Flat BB bench, Incline DB fly, DB pullovers, Military press, BB curls, Cable pressdown.
assessment Noticeable loss of strength but not concerned length of time since. Chicken & beans for dinner.
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Lol, glad you're okay Skee. One thing I never teach my kid is to put knives in water where it can't be seen or to at least put all the knives in the same place. Good to see you.Merry Xmas & Happy New Year all,
Almost 4 weeks since my last workout. When I started to post here I was going through a funk, had just changed programs from PUHL working out 4 day to 3 days with less volume. Honestly hated the change and to make it worse I ended up with a knife through my forearm and landed in hospital getting stiches. The dangers of washing up dishes I tell you! HAHA Wound maintenance to avoid infection has kept me away from working out those last 4wks.
Today is a good day! And have decided I'm going back to a 4 day routine, modified but 4 days.
cardio Assault bike 3 mins
strength Upper body workout
Flat BB bench, Incline DB fly, DB pullovers, Military press, BB curls, Cable pressdown.
assessment Noticeable loss of strength but not concerned length of time since. Chicken & beans for dinner.
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Hey gang!
I like myself unconditionally!
Happy Humpday! 3 clients this morning then 4 tonight! Not as busy as I thought is would be, but that's likely because everyone was recovering from NY's. Let's see how it is today.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: Lasagne for dinner.
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Hey gang!
I like myself unconditionally!
Happy Thursday! 4 clients this morning and 4 tonight! Crazy busy yesterday and had to do a lot of modification workouts for my clients.
Cardio: walk/jog- 60 minutes (350 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Lasagna last night for dinner.
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Hey Soldiers,
Yesterday was a rest day and focused on getting my NEAT up. Heatwave conditions here in Sydney with temps over 35 degrees & working out in my home gym with a tin roof where it feels twice that is always a good sweat sesh! Today wasn't about breaking PRs just easing myself back into routine.
cardio 3 mins assault bike
strength Leg Day
Hex bar dead's, BB squats, stiff legged, leg ext superset lying leg curls, calf raise, decline crunches
assessment Eggs, chicken & beans for dinner.0 -
Hey gang!
I like myself unconditionally!
Happy TGIF!!! 4 clients this morning then I'm off! Take down the lights today and then later a wedding attendance for a client! She worked hard to get ready for it and we got invited.
Cardio: jog/walk- 3 miles (350 calories)
Strength: legs- leg press, front squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6
Assessment: Sausage Zitti.0 -
Hey Soldiers,
Happy Saturday! Rest day today and tomorrow. Trying to get things in order before my 1st day back at work on Monday since Xmas break.
Notooking forward to it but will welcome the return to routine.
assessment Lebanese bread, chicken and hummus.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! 2 clients this morning then my cuz's baby shower later. Wedding was fun and I kept in good control.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Steak and potatoes for dinner.
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Hey Soldiers,
First day back at work, wasn't too bad & have kicked off the week on a new programme taken from Nick Tumminellos book titled: Your Workout Perfected.
Reading through the workout just now I can see I did the wrong one from the wrong chapter. Haha Oh well, it was a good sesh & O learnt some new exercises so it's a win win.
Cardio Assault Bike 10 secs on 20 SEC rest for 8 rounds.
Strength
BB bent over row, Elevated DB reverse, Push up, Weight plate around the world, BB hybrid deadlift, Dab rotational shoulder press, chin up, Weight plate speed chop, 1 leg hip lift, decline crunches.
Assessment Egg white omelette with baby spinach, chick peas and chilli for dinner.
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Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning and then 5 tonight! Back to yard duty at the school and working a regular schedule again!
Cardio: run/jog- 30 minutes (250 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: Pizza last night. Now onto my better eating habits!
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Hey Soldiers,
Happy Tuesday!
Cardio Walk 60 mins
Strength
Trap bar squat, decline crunches, pull ups, DB rotational shoulder press,1 arm cable row & press, 1 leg cable Romanian deadlift, cable tricep & kickbacks.
assessment Lebanese bread with chicken, beans and spinach wrap for dinner.
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Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning and then 4 tonight! What a game by Clemson! Rolled that tide right out of Levi's last night!
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6
Assessment: Spaghetti and meat sauce last night.0 -
Hey everyone, fell off posting here right before Christmas, wanting to get back on the horse as I feel it helps me take stock of how I'm doing. Despite not posting here I haven't missed a workout or day logging. Scale has crept up marginally, though still hanging out mid-170s. I changed my programming from a PHUL base to a 6 day PPL, considering the second leg day as optional to allow for flexibility. Also starting to employ a 4 week periodization schedule I read about in an interview with the guy who trains Hugh Jackman; liking it so far middle of week 2.
Cardio: Got some battle ropes for Christmas, not really sure if I'm using them correctly/effectively but I've been grabbing them for spells in between sets and as a warm up most days; gets my heart rate up if nothing else. I should actually use some of the cardio equipment we own (rower, spin bike, treadmill).
Strength: Push Day; Flat Bench, Overhead Press, Lateral Raises, Incline Bench
Assessment: It's been in the 50s-60s here so we grilled some Omaha Steaks burgers we got as a gift last night. Baked Chicken and Veggies tonight.1
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