"TLFC" exercise and accountability support!
Replies
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Welcome! Question, how many reps and sets are you doing for each exercise? On the calf, just make sure to keep it moving and stretch it out daily. Avoid any jumping till it's healed.Hey everyone!
First time poster and i'm excited for the group.
Cardio: 0-pulled my calf from basketball yesterday. Got a slight limp. Hoping to do some treadmill tmw
Strength: Back/Bis- Bent over barbell rows, pull ups, machine bent over rows, lat pull downs, chin ups, barbell curl, superset db curl, barbell preacher curl
Assessment: Chicken and veggie stir fry for dinner
I do 3 sets of 8-10 reps. Although every set I make sure the weight is heavy enough where the last rep is almost failure so then my second set I may have to drop the weight. Yes i've been stretching frequently and doing hot tub a couple times a day with epsom salt mixed in at times.0 -
Hey!
Cardio: Still managing my calf strain. Going to try to do elliptical later in the day
Strength: Legs- Rehabbing my calf strain from two days ago. Did very light on every exercise. Didn't feel much pain. Free squat, barbell squat (20 lbs on), leg extension, hamstring curl
Assessment: Chicken, veggie and cauliflower rice for dinner0 -
Quick question. Is the order you have it in, the order you do it? If so, change it and do all the compound movements first. So all the rows and bench presses first, then biceps. That way you utilize your energy storage better. You're stronger at the beginning of any workout versus the end so use that energy on the larger muscles first.Wednesday done!
Cardio:rowing machine 6 minutes, 15,839 steps for the day
Strength:
bicep curl dumbbell
bicep curl barbell
bench press barbell
incline bench press barbell
overhead press dumbbell
bent over row dumbbell
Assessment:chicken and vegetable stir fry
Yeah, I normally do the heavier lifts first. Just the way they are listed on my app, so it makes it easier to type it in that way:)0 -
Butt was dragging Thursday, still getting back to normal after a month off for surgery. Just 11,082 steps for the day, no other workouts.0
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Hey gang!
I like myself unconditionally!
Happy TGIF!!! 4 clients this morning then off! Just gotta do yard duty and take lights down outside. Cleaning too since tomorrow all I want to do it try to just veg out and watch FOOTBALL!
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: Panda Express last night. It was a fundraiser for the music program.
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Okay. Sounds like your program is solid so far.
Welcome! Question, how many reps and sets are you doing for each exercise? On the calf, just make sure to keep it moving and stretch it out daily. Avoid any jumping till it's healed.Hey everyone!
First time poster and i'm excited for the group.
Cardio: 0-pulled my calf from basketball yesterday. Got a slight limp. Hoping to do some treadmill tmw
Strength: Back/Bis- Bent over barbell rows, pull ups, machine bent over rows, lat pull downs, chin ups, barbell curl, superset db curl, barbell preacher curl
Assessment: Chicken and veggie stir fry for dinner
I do 3 sets of 8-10 reps. Although every set I make sure the weight is heavy enough where the last rep is almost failure so then my second set I may have to drop the weight. Yes i've been stretching frequently and doing hot tub a couple times a day with epsom salt mixed in at times.
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Okay. Sounds like your program is solid so far.
Welcome! Question, how many reps and sets are you doing for each exercise? On the calf, just make sure to keep it moving and stretch it out daily. Avoid any jumping till it's healed.Hey everyone!
First time poster and i'm excited for the group.
Cardio: 0-pulled my calf from basketball yesterday. Got a slight limp. Hoping to do some treadmill tmw
Strength: Back/Bis- Bent over barbell rows, pull ups, machine bent over rows, lat pull downs, chin ups, barbell curl, superset db curl, barbell preacher curl
Assessment: Chicken and veggie stir fry for dinner
I do 3 sets of 8-10 reps. Although every set I make sure the weight is heavy enough where the last rep is almost failure so then my second set I may have to drop the weight. Yes i've been stretching frequently and doing hot tub a couple times a day with epsom salt mixed in at times.
Yes ill adjust in 6 weeks or so!0 -
Hey!
Cardio: Elliptical 15 minutes- Finally managed some cardio. Did it on a low setting to manage my calf strain.
Strength: Chest/Tris- Bench press, db press, superset db flys, cable flys, dips, bb skull crusher, rope pull down, superset rope extension
Assessment: steak with mushrooms and sweet potatoes
Have a good weekend!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! No clients this morning. Big Divisional game today! Can't wait to watch the 9ers/Vikings game and expecting a win by my team and move onto the NFC championship next week.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Lonsilog for dinner. My daughter was happy.
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Hey!
Cardio: Elliptical 5 minutes- Did legs so did low cardio. Easing back in.
Strength: Legs- Barbell squat, Leg extension, Hamstring curl, Planks
Assessment: Chicken veggies and brown rice0 -
Hey!
Cardio: 20 mins elliptical- Light intensity. Trying to increase the duration before intensity for rehab
Strength: Back/Bis-Weighted pull ups, weighted chin ups, bent over barbell rows, machine bent over rows, lat pull downs, barbell curl, superset db curl, barbell preacher curl
Assessment: Turkey burgers for dinner0 -
Time to get caught up.
No specific exercise Friday and Saturday, 13,992 steps for Friday and 7,377 steps for Saturday.
Sunday:
Cardio:roller skating, 133 minutes
Strength:none
Assessment:nachos0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning and then 5 this evening! What a great weekend! 9ers are hosting the NFC Championship and the likely most dangerous team was outed! Along with Seattle!
Cardio: run/jog- 30 minutes (150 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: Taco Bell for dinner. I stayed pretty active all day yesterday.
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Hey!
Got through the weekend! Hardest time to stay the course.
Cardio: Elliptical 10 minutes- Low cardio on leg day.
Strength: Legs- Barbell squat, Leg extension, Hamstring curl, Planks. Heavier weights than two days ago. Will add more exercises as soon as calf is up for it.
Assessment: Lettuce chicken wraps0 -
Monday in the books.
Cardio:7 minutes on the rowing machine, 14,040 steps for the day
Strength:
bicep curl dumbbell
bicep curl barbell
bench press barbell
incline bench press barbell
overhead press dumbbell
bent over row dumbbell
Assessment:chicken breast and yogurt0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning and then 4 tonight. Man, the gym was packed yesterday. Wonder how long this year resolutioners will stay? Hopefully they do, but drop off will start next week.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6
Assessment: Short ribs and rice for dinner.0 -
Hey!
Cardio: Elliptical 30 minutes- Got to my target duration. Now to start increasing intensity. Usually aim for 140 heart rate
Strength: Chest/Tris- Bench press, barbell shoulder press, db press, superset db flys, cable flys, bb skull crusher, rope pull down, superset rope extension
Assessment: Chicken salad with cashew cream instead of mayo0 -
Didn't make the gym yesterday, 13,924 steps for the day.0
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Hey gang!
I like myself unconditionally!
Happy Humpday! 4 clients this morning and then 5 tonight! Man it was still packed when I tried to work out! And I usually get my stuff done about 7:30am so I can work right after.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: Lonsilog yesterday. Felt really strong in the gym yesterday.
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Hey!
Hit the gym 14 days straight. With my PPL split I feel like I get adequate rest inbetween all the muscles I work out. Also I was going a bit light on legs with my calf strain. I may take a rest day in a couple days. The gym just makes me overall more productive and to be honest happy.
Cardio: Treadmill walking 25 minutes-
Strength: Legs- Barbell squat, Leg extension, Hamstring curl. Finally up to squatting a plate again
Assessment: Ground turkey tacos1 -
Hump day done!
Cardio:8 minutes on the rowing machine, 16,109 steps for the day.
Strength:
bicep curl dumbbell
bicep curl barbell
bench press barbell
incline bench press barbell
overhead press dumbbell
bent over row dumbbell
Assessment:chicken breast and cottage cheese1 -
Hey gang!
I like myself unconditionally!
Happy Thursday! 4 clients this morning and 4 tonight! Been busy with my daughter's Wintergard dance team. Ain't cheap either and I got her band camp to pay for too.
Cardio: walk/jog- 60 minutes (350 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Burrito for dinner.
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Hey!
Today was a difficult morning day. I weighed in and seemed to gain a lb from 5 days ago. I guess i'm a bit sensitive in the beginning of this journey that each weigh in is a bit more impactful. I know my weight fluctuates and i'm sure IF I weighed in tmw it would say I lose a lb but I took it a bit hard and ended up eating like 5 granola bars. Not the worst cheats but a small moment of 'adversity' that I overcame.
Cardio: 30 mins elliptical
Strength: Back/Bis-Planks, Weighted pull ups, weighted chin ups, bent over barbell rows, machine bent over rows, lat pull downs, barbell curl, superset db curl, barbell preacher curl,
Assessment: Chicken stir fry0 -
Just need to remember that weight loss isn't linear. You could do the same exact diet and routine next week and lose 2lbs. The body reacts to different stimuli and no 2 days are exactly the same. Being consistent is what ensures that weight loss continues.Hey!
Today was a difficult morning day. I weighed in and seemed to gain a lb from 5 days ago. I guess i'm a bit sensitive in the beginning of this journey that each weigh in is a bit more impactful. I know my weight fluctuates and i'm sure IF I weighed in tmw it would say I lose a lb but I took it a bit hard and ended up eating like 5 granola bars. Not the worst cheats but a small moment of 'adversity' that I overcame.
Cardio: 30 mins elliptical
Strength: Back/Bis-Planks, Weighted pull ups, weighted chin ups, bent over barbell rows, machine bent over rows, lat pull downs, barbell curl, superset db curl, barbell preacher curl,
Assessment: Chicken stir fry
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Hey gang!
I like myself unconditionally!
Happy TGIF!!! 4 clients this morning then off! Not much to do today, but I'll start my clean up early because I want to watch the football championships undisturbed this weekend.
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: Pho for dinner.
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Just need to remember that weight loss isn't linear. You could do the same exact diet and routine next week and lose 2lbs. The body reacts to different stimuli and no 2 days are exactly the same. Being consistent is what ensures that weight loss continues.Hey!
Today was a difficult morning day. I weighed in and seemed to gain a lb from 5 days ago. I guess i'm a bit sensitive in the beginning of this journey that each weigh in is a bit more impactful. I know my weight fluctuates and i'm sure IF I weighed in tmw it would say I lose a lb but I took it a bit hard and ended up eating like 5 granola bars. Not the worst cheats but a small moment of 'adversity' that I overcame.
Cardio: 30 mins elliptical
Strength: Back/Bis-Planks, Weighted pull ups, weighted chin ups, bent over barbell rows, machine bent over rows, lat pull downs, barbell curl, superset db curl, barbell preacher curl,
Assessment: Chicken stir fry
Thanks for the reassurance. I know the plan, I just need to stay motivated and consistent. So far it's been good.0 -
Happy Friday everyone!
Today was my 'rest' day. Still went to the gym but just did some walking and 25 minutes of yoga/stretching.
Cardio: 25 min walk
Strength: Rest day
Assessment: Shawarma0 -
Hey gang,
I like myself unconditionally!
Happy weekend! No clients this morning. Do a little cardio and finish up cleaning. Should start clearing out debris by my back fence that I share with the neighbor as well since it's getting replaced.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Chicken strips for dinner.
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