"TLFC" exercise and accountability support!
Replies
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BIG WEEKEND.
Friday Cardio included a 2.5 mile run out on the road in front of my house and ballroom dance for two hours that night for a total burn of 900-something calories. Then got about 5 hours of sleep and was up at 6:15a.m. to leave for a snowboarding Saturday!
7 hours of snowboarding = 3000-some calorie burn. And the sad thing was, I wasn't even really hungry. I probably didn't drink nearly enough either, but I pushed powerade and tried to get my electrolytes moving.
Sunday, Monday = Worked yesterday, called off today. Had some trouble in the early hours and managed to do the splits on my board, not to mention all the falling. About every muscle hurts not to mention the bruising, but those aches are already starting to subside. I traumatized my inner groin muscle on the right because while I'm flexible, I'm not THAT flexible, so now I can't walk straight and have a ton of pain in the right side. My hip wants to lock up, so I'm mostly in recuperation and rest mode. Have the next two days off from work as well. I'm trying to keep active by doing chores and playing with the dog, as painful as it is, to keep the muscles from tightening up too much, but nothing i can do about sleeping. Been taking hot water soaks to try and ease the pain and my whey protein to help with muscle rebuilding.
I've never been so stoked in my life, and am probably gonna be out of the gym for at least a week, if not longer on account of that inner thigh muscle. We'll see what happens. Right now it's just day to day. Can't wait til I can get back on my board though. The rest might do my overworked body some good though, anyways. Was hitting a lot of fatigue in the gym before that too.
Overall Assessment: Pretty amazing start to 2012. Realized my difficulty level on snow and board conditions was about 7-8 out of 10, so that I was able to progress at all is nothing short of a miracle according to my instructors. Felt great about myself, tons of confidence!0 -
Tuesday: Strength Training Upper Body
Shoulders: reverse flys 3x10x15lb, lateral raises 3x8x15lb, front lateral raises 3x10x10lb
Pushups 3 x10, Spiderman pushups 2x5
Triceps: 3x15 dips, 3x10x15lb skullcrushers
Abs/back: 3x20 leg raises, 3x20 scissor kicks, 3 x30sec planks, 5x15sec supermans, 1x30sec side plank (per side), 1x30sec superman.
Biceps: 3x10x15lb curls.0 -
BIG WEEKEND.
Friday Cardio included a 2.5 mile run out on the road in front of my house and ballroom dance for two hours that night for a total burn of 900-something calories. Then got about 5 hours of sleep and was up at 6:15a.m. to leave for a snowboarding Saturday!
7 hours of snowboarding = 3000-some calorie burn. And the sad thing was, I wasn't even really hungry. I probably didn't drink nearly enough either, but I pushed powerade and tried to get my electrolytes moving.
Sunday, Monday = Worked yesterday, called off today. Had some trouble in the early hours and managed to do the splits on my board, not to mention all the falling. About every muscle hurts not to mention the bruising, but those aches are already starting to subside. I traumatized my inner groin muscle on the right because while I'm flexible, I'm not THAT flexible, so now I can't walk straight and have a ton of pain in the right side. My hip wants to lock up, so I'm mostly in recuperation and rest mode. Have the next two days off from work as well. I'm trying to keep active by doing chores and playing with the dog, as painful as it is, to keep the muscles from tightening up too much, but nothing i can do about sleeping. Been taking hot water soaks to try and ease the pain and my whey protein to help with muscle rebuilding.
I've never been so stoked in my life, and am probably gonna be out of the gym for at least a week, if not longer on account of that inner thigh muscle. We'll see what happens. Right now it's just day to day. Can't wait til I can get back on my board though. The rest might do my overworked body some good though, anyways. Was hitting a lot of fatigue in the gym before that too.
Overall Assessment: Pretty amazing start to 2012. Realized my difficulty level on snow and board conditions was about 7-8 out of 10, so that I was able to progress at all is nothing short of a miracle according to my instructors. Felt great about myself, tons of confidence!
Awesome how your 2012 is going! Keep up that confidence. Hope your thigh heals up soon.0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! Took down almost all the Christmas decor yesterday. Just a couple of more strings of light outside to deal with and I'm done. Only one client today so it will be kind of a kickback day, but I can still do a great workout for myself.
Cardio:walk/jog- 3 miles (400 calories)
Strength:hamstrings and shoulders- seated leg curl, lying leg curl, shoulder press, side lateral, reverse flyes. 8x8 method
Assessment: Except for Taco Bell last night, I had the Fresco menu, eating was good.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! Just 3 clients today. Not much going on besides that. Still working on car shopping and making sure that we get the best bang for the buck.
Cardio: walk/jog- 3 mi (400 calories)
Strength:back- pullups, t-bar rows, seated cable rows, straight arm pressdowns. 12,10,8,6 increasing weight each set.
Assessment: Food was on point, but a little short on water.0 -
Wednesday: Strength training, lower body
Squats: 3x10x30lb.
Squats with calf raises: 3x10.
Forward lunges: 3x10.
Glute Kickbacks: 3x10.
Glute Flutter Kicks: 3x10.
One-legged Hip Bridges: 3x10.
Split Squats: 3x10x30lb.
Calf raises: 4x15.
Food: on target.0 -
Nice leg day!Wednesday: Strength training, lower body
Squats: 3x10x30lb.
Squats with calf raises: 3x10.
Forward lunges: 3x10.
Glute Kickbacks: 3x10.
Glute Flutter Kicks: 3x10.
One-legged Hip Bridges: 3x10.
Split Squats: 3x10x30lb.
Calf raises: 4x15.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! Not too many clients today. But do have to drop some paperwork off to rent a space at the Community Center for a baby shower that my wife is going to throw. Get reved up for Saturday to watch the 49ers play!!!
Cardio:jog/walk- 3 miles (500 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 increasing weight each set.
Assessment: Good day yesterday and weight was down another pound this morning.0 -
Hey, ninerbuff, we'll be rooting for separate teams...my hometown Saints vs. your 49ers! Should be a great game.
Thursday: Strength Training Upper Body
Shoulders: reverse flys 3x10x15lb, lateral raises 3x8x15lb, front lateral raises 3x8x10lb
Pushups 3 x10, Spiderman pushups 2x5
Triceps: 3x15 dips, 3x8x15lb skullcrushers
Abs/back: 3x20 leg raises, 3x20 scissor kicks, 3 x30sec planks, 5x15sec supermans.
Biceps: 3x10x15lb curls.
Food: on target.0 -
Good workout! May the best team win!Hey, ninerbuff, we'll be rooting for separate teams...my hometown Saints vs. your 49ers! Should be a great game.
Thursday: Strength Training Upper Body
Shoulders: reverse flys 3x10x15lb, lateral raises 3x8x15lb, front lateral raises 3x8x10lb
Pushups 3 x10, Spiderman pushups 2x5
Triceps: 3x15 dips, 3x8x15lb skullcrushers
Abs/back: 3x20 leg raises, 3x20 scissor kicks, 3 x30sec planks, 5x15sec supermans.
Biceps: 3x10x15lb curls.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! A couple of clients and a little more car testing today. Will probably be settled on a car by next week and then be getting a new one. Yeah!
Cardio:walk/jog- 3 miles (500 calories)
Strength:biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6
Assessment: No change in weight, but I did eat more than usual.0 -
Friday: Strength training, lower body.
Squats: 4x10.
Squats with calf raises: 3x10.
Forward lunges: 3x10.
Reverse lunges: 3x10.
Glute Kickbacks: 3x10.
One-legged Hip Bridges: 3x8.
Split Squats: 3x10.
Calf raises: 4x10.
Food: on target.0 -
Another good leg workout!Friday: Strength training, lower body.
Squats: 4x10.
Squats with calf raises: 3x10.
Forward lunges: 3x10.
Reverse lunges: 3x10.
Glute Kickbacks: 3x10.
One-legged Hip Bridges: 3x8.
Split Squats: 3x10.
Calf raises: 4x10.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Class this morning and then we're off to my dad's to watch the 49ers game! Hopefully they can win and I can watch them again next weekend!!!
Cardio:kickboxing- 60 min (500 calories)
Strength: NONE
Assessment: Graham crackers and Mike and Ike's were my demise!0 -
Thanks for the encouragement, ninerbuff. I really like doing lower and upper body separate. Feels like I focus better.
GO SAINTS!!
Seriously, the 49ers have had a great season. I wish the Saints and 49ers weren't meeting so soon, cuz I'd be rooting for the 49ers against almost anyone else.
Saturday: Cardio
25 minutes of my new EA Active 2 (on Wii) custom program of jump rope, foot fires, and sprint in place workout. Estimate on HRM was 160 calories burned.
Food: Might end up a little over today...depends on what we eat while watching the games. No plans on major overeating, though. Have made good progress this week dropping some of the extra pounds I picked up over the holidays.0 -
Hey sorry I've been MIA!! Been recuperating. I'm about 80 percent back to normal in my legs. Still walk with a slight limp, but the pain is subsiding. Just lots of tightness and fatigue still. Good news is, after I dropped the three pounds of water weight from swelling, I've also managed to lose a half pound even while sitting on my *kitten* for five days. I'm back at work and everything seems to be going well. I'm tentatively planning on going to practice [CAREFULLY] on Monday in the park slopes here in town with the scant amount of snow we got. Not planning on doing anything crazy, just a little practice for technique, and seeing if I'll get back to the gym next week even just to do arm exercises since those don't hurt. Then planning a snowboarding trip for next Saturday.
NSV alert: The belt I wear pretty much every single day has grommet holes around the entire belt [its just the particular design of it]. I've guaged my weight loss off this belt. I was at four holes in at my heaviest before I started my conditioning program. I've dropped to hole seven [farther up on the belt] and today, I just gained yet another set of grommets [number 8!] without even thinking about it, and this is in my new jeans too. So I'll take it!0 -
Congrats on your NSV, dream! Very cool.
Sunday: Cardio
45 minutes of jogging/sprinting in place.0 -
What a great way to track your progress!!Hey sorry I've been MIA!! Been recuperating. I'm about 80 percent back to normal in my legs. Still walk with a slight limp, but the pain is subsiding. Just lots of tightness and fatigue still. Good news is, after I dropped the three pounds of water weight from swelling, I've also managed to lose a half pound even while sitting on my *kitten* for five days. I'm back at work and everything seems to be going well. I'm tentatively planning on going to practice [CAREFULLY] on Monday in the park slopes here in town with the scant amount of snow we got. Not planning on doing anything crazy, just a little practice for technique, and seeing if I'll get back to the gym next week even just to do arm exercises since those don't hurt. Then planning a snowboarding trip for next Saturday.
NSV alert: The belt I wear pretty much every single day has grommet holes around the entire belt [its just the particular design of it]. I've guaged my weight loss off this belt. I was at four holes in at my heaviest before I started my conditioning program. I've dropped to hole seven [farther up on the belt] and today, I just gained yet another set of grommets [number 8!] without even thinking about it, and this is in my new jeans too. So I'll take it!0 -
It was a great game and one of the most memorable!Thanks for the encouragement, ninerbuff. I really like doing lower and upper body separate. Feels like I focus better.
GO SAINTS!! Seriously, the 49ers have had a great season. I wish the Saints and 49ers weren't meeting so soon, cuz I'd be rooting for the 49ers against almost anyone else.
Saturday: Cardio
25 minutes of my new EA Active 2 (on Wii) custom program of jump rope, foot fires, and sprint in place workout. Estimate on HRM was 160 calories burned.
Food: Might end up a little over today...depends on what we eat while watching the games. No plans on major overeating, though. Have made good progress this week dropping some of the extra pounds I picked up over the holidays.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Doing good after 2 weeks in! More vehicle work to be done again now that the CRV needs a new front bearing. This one will cost us a little more though. But has to be done since we're selling the car to my BIL.
Cardio:walk/jog 3 mi (400 calories)
Strength:quads- squats, leg press, leg extensions. 12,10,8,6 increasing weight each set.
Assessment: Could have done better, but not unhappy since the 9ers won and are now in the NFC Championship!!0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! Couple a clients today and pick up our CRV from shop. It had to get a new bearing replaced so hopefully this is the last thing I need done to it. We are selling it to my BIL and this weekend we'll probably get then new car. Just gotta get my DW to decide which one.............
Cardio:walk/jog- 3 miles (400 calories)
Strength:hamstrings and shoulders- seated leg curl, lying leg curl, shoulder press, side lateral, reverse flyes. 8x8 method
Assessment: Had a get together with friends for lunch so needless to say, food wasn't the best.0 -
Happy Tuesday, all!
That was an amazing game, ninerbuff. But, damn, I didn't want my team on the losing end! And, then my Texans lost, too. That should be a good game against the Giants. I'll be watching!
Tuesday: Strength Training, Upper body
Shoulders: reverse flys 3x10x15lb, lateral raises 3x8x15lb, front lateral raises 3x10x10lb
Pushups 3 x10, Spiderman pushups 1x5, 2x3.
Triceps: 3x15 dips, 3x8x15lb skullcrushers
Abs/back: 3x20 leg raises, 3x20 scissor kicks, 3 x30sec planks, 5x15sec supermans, 1x30sec side plank (per side).
Biceps: 3x10x15lb curls.
Food: ugh, killed myself with some doughnuts (trigger food). Rest of the day was healthy, at least.0 -
Monday: Ran around chasing snow in the park. Not much snow left, and it was almost 50 degrees out, so it all melted, but I did get a little bit of snowboarding action in. I'm determined to make the most of this very strange, snow-less winter season.0
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WEDNESDAY: First day back in the gym since my snowboarding accident [9 days]. Found out I'm about 90 percent recovered in the left leg, only about 75 percent recovered in the right leg. Some discomfort in certain exercises. Total pain when I tried to stretch it, so I'm going to have to give that a little more time. Overall, guess I did okay, worked out for 1 hr 15 mins. The victory is in the doing, right?
CARDIO:
Running, 5.5 mph - 20 minutes - 228 calories
Elliptical Trainer - 10 minutes - 102 calories
STRENGTH TRAINING - 45 minutes - 156 calories
Standing Tricep Extension - 2x10x40
Seated Cable Row - 5x10x45
Oblique Abdominal Crunch - 2x40x4
Abdominal Crunches - 3x40x4
Leg Press - 3x10x140
Seated Lateral Pull - 6x10x60
Toe Press - 4x10x50
Preacher's Bicep Curl - 3x10x40
Standing Calf Press - 2x20x80
ASSESSMENT: Total burn of 486 calories, even though I felt like I wasn't doing much. Guess I did more than I thought. Began a new series of weighted crunches that I really liked.
FOOD: Well under before exercise.0 -
Thursday: Strength Training: lower body
Squats: 4x10x30lb.
Squats with calf raises: 3x10.
Forward lunges: 3x10.
Glute Kickbacks: 3x10.
Glute Flutter Kicks: 3x10.
One-legged Hip Bridges: 3x10.
Split Squats: 3x10.
Calf raises: 3x15.
Reverse lunges: 3x10.
Food: On target.0 -
Great job you 2! I've been busy so haven't responded much this week!0
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Hey gang
I like myself unconditionally!
Happy Thursday! Turned the big 48 today! Can't believe in a couple of years I will hit the big 50! Anyway feeling good and still moving well! Couple of clients and team training today!
Cardio:jog/walk- 3 miles (500 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 increasing weight each set.
Assessment: Good day yesterday and weight was down another pound this morning.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! Turned the big 48 today! Can't believe in a couple of years I will hit the big 50! Anyway feeling good and still moving well! Couple of clients and team training today!
Cardio:jog/walk- 3 miles (500 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 increasing weight each set.
Assessment: Good day yesterday and weight was down another pound this morning.
HAPPY BIRTHDAY!!!!!!!!!!!!!!!!!!!!!!!!! WOOT!!!!!!!!!!!!!
Here's hoping I look as fit as you in 7 years. 0 -
Hey gang
I like myself unconditionally!
Happy Thursday! Turned the big 48 today! Can't believe in a couple of years I will hit the big 50! Anyway feeling good and still moving well! Couple of clients and team training today!
Cardio:jog/walk- 3 miles (500 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 increasing weight each set.
Assessment: Good day yesterday and weight was down another pound this morning.
Also, a very happy birthday! Hope it treats you well today!!
Weighed in a day early - 150.0 lbs. Couldn't believe it. That's my first goal and I somehow dropped 2.5 pounds in a week. Was still convinced some of that was water weight from swelling from my injury. Kinda a weird, empty feeling. I still don't like how my body looks after achieving my first actual goal. I've lost 25.5 pounds total. I just reset my fitness pal for 145 lbs and may even need to go lower. Wish me luck.0 -
You can and you will!
HAPPY BIRTHDAY!!!!!!!!!!!!!!!!!!!!!!!!! WOOT!!!!!!!!!!!!!
Here's hoping I look as fit as you in 7 years.0
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