"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,578 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 4 tonight. Just yard duty today.

    Cardio: bike riding- 30 minutes (150 calories)

    Strength: shoulder- military presses, side laterals, bent over rear laterals, front laterals. 4x12,10,8,6

    Assessment: Tacos last night!
  • mmarshall74
    mmarshall74 Posts: 183 Member
    edited May 2016
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    Yesterday...

    Cardio: 8 mile bike ride; 45min (369 calories burned via Strava)
    Strength: none (cardio day)
    Assessment: Went over calories a little, but not bad..... cardio really makes me more hungry than weights!

    Hope you all have a great day.... May the 4th Be with U! :wink:
  • MJFSH
    MJFSH Posts: 7,252 Member
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    Good morning!!!

    Cardio/Strength: PIYO Buns done!
    Strength: weighs rest day today

    Nutrition: been keeping the protein up, grow muscles, grow!
  • luluinca
    luluinca Posts: 2,899 Member
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    Happy Hump Day!!!

    Cardio: 10 min bike warmup and 10 min run after workout.

    Strength: 20 min calisthenics warmup including good mornings w/40 lbs, renegade rows w/20/20 lbs, physio ball pikes and bridges, elevated leg planks, crunch machine at 90, walking bicep curls/pistols/overhands and bike. 20 min shoulder & hip rehab. 50 min strength training including 3X8 bench one arm row w/35 lbs, decline situps and side to side twists each w/10 lbs, 3X10 seated bicep curls w/15/15 lbs, 3X10 cable tricep pushdown and pulldown w/30 lbs, 3X8 seated row w/85 lbs, 3X10 cable wood chop w/30 lbs, 3X10 cable squat w/60 lbs.

    Assessment: Eating around 1600-1700 still and feeling good.
  • mmarshall74
    mmarshall74 Posts: 183 Member
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    Good morning everyone....

    Yesterday
    Cardio: 5 min treadmill warm up; 5 min treadmill cool down
    Strength: leg extension 1x30; dumbbell squats 6x12; dumbbell pullover 3x12; dumbbell curl 3x12; dumbbell shrug 3x15; leg press machine 3x12; calf press machine 3x12; dumbbell side bends 3x15; ab machine 3x20; planks 3x1:15
    Assessment: went over a little in calories (only 54).... Combat Crunch bar weighed more than the package stated :/ Felt good to lift after bike riding the previous day :smile:
  • ninerbuff
    ninerbuff Posts: 48,578 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday!!! 4 clients this morning and 3 tonight. One more day to Civil War! Could watch it tonight, but I'd have to cancel clients!

    Cardio: biking riding- 30 minutes (150 calories)

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

    Assessment: Baked chicken last night!
  • MJFSH
    MJFSH Posts: 7,252 Member
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    Happy Thursday

    Cardio/Strength: PIYO Core
    Strength: FBS Triceps, Biceps and Abs done!

    Nutrition: was an endless pit yesterday, but ate a whole lot of good for you food, so not much damage, even tho I was over
  • ninerbuff
    ninerbuff Posts: 48,578 Member
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    Hey gang,

    I like myself unconditionally!

    Happy LCW and TGIF! 4 clients this morning then watching CIVIL WAR at 12pm with my DD!

    Cardio: biking 30 minutes (150 calories)

    Strength: core

    Assessment: IHOP Southern sandwich for dinner.
  • luluinca
    luluinca Posts: 2,899 Member
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    Happy TGIF everyone!

    Cardio: 10 min stationary bike and 10 min run.

    Strength: 20 min calisthenics warmup including walking bicep curls, good mornings, wall squats, static lunges w/10/10, pushups, side planks, physio ball planks/bridges/crunches, decline situps w/10. 15 min shoulder rehab. 55 min strength training including 4X5 front squats w/55, 4X5 bent over rows w/75, 3X10 tricep pulldown w/30, 2X10 glute master w/30, 2X10 leg curl w/20, 3X6 assisted pull ups, 3X10 assisted standing single leg press, 3X10 cable wood chop w/30, 3X10 elevated deltoid fly w/10/10, 3X10 cable tricep pushdown w/30.

    Assessment: I hit a healthy BMI today so I'm definitely going to maintenance now......yippee!
  • ninerbuff
    ninerbuff Posts: 48,578 Member
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    Congrats luluinca!!! Now comes the tough part. ;)
  • ninerbuff
    ninerbuff Posts: 48,578 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Just cardio this morning then later a Bridal shower for my cousin who's getting married in 2 weeks. CIVIL WAR was great and I'd watch it again!

    Cardio: biking- 30 minutes (150 calories)

    Strength: NONE

    Assessment: Steak last night!
  • luluinca
    luluinca Posts: 2,899 Member
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    ninerbuff wrote: »
    Congrats luluinca!!! Now comes the tough part. ;)

    Thanks Niner. I know right? I'm always reading the maintenance threads to find out what to watch out for. I'm going to keep logging, exercising and increase calories slowly. I signed up with a trainer again for 6 weeks to hopefully come up with some new fitness goals and be accountable!
  • mmarshall74
    mmarshall74 Posts: 183 Member
    edited May 2016
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    Hope everyone is having a nice weekend.....

    Yesterday:

    Cardio: 8 mile bike ride (46m43s, 10.57mph average speed, 23.4mph max speed, 676 calories per chest strap); small jog in PM; casual bike riding with my daughter in PM

    Strength: none today..... To nice outside for gym! (Hitting the gym later Saturday)

    Assessment: under calories by 20; under carbs, over fat, dead on protein, sodium only a little over .... Lost another pound for 89 total to date.... Deficit of TDEE -25%
  • mmarshall74
    mmarshall74 Posts: 183 Member
    edited May 2016
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    Cardio: 5 min elliptical warm up, 5 min treadmill cool down
    Strength: leg extension 1x30, dumbbell squats 6x12, dumbbell floor press 3x12, dumbbell pullover 3x12, leg press machine 3x12, calf press machine 3x12, dumbbell hammer curl 3x12, lying dumbbell extension 3x12, ab machine 3x20, planks 3x 1m15sec
    Assessment: over calories by 38... Over protein, over fat, under carbs..... Felt strong today.... Did weights mid day when I normally do them late evening..... Maybe late evening I'm too tired (mental note to self)
  • mmarshall74
    mmarshall74 Posts: 183 Member
    edited May 2016
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    Cardio: 30min bike ride (5 miles)
    Strength: break day
    Assessment: didn't plan on any exercis but it was too nice of a day not to do something outside..... Nutrition on track.... Felt a little dehydrated this morning and had a headache.... Looking back I didn't drink much water yesterday.
  • ninerbuff
    ninerbuff Posts: 48,578 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 4 tonight. Grocery shopping today.

    Cardio: stairmaster- 30 minutes (250 calories)

    Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6

    Assessment: 2 parties over the weekend so weight is up a little.
  • MJFSH
    MJFSH Posts: 7,252 Member
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    Wishing All a wonderful start to the week!

    Strength: PIYO Sculpt and Fat-Busting Supersets: Chest and Triceps done! Using my home gym for the moves in this workout is making workouts so much challenging, fun and effective! total love!

    Nutrition was good yesterday, have been increasing calories, in hopes of building some muscles, weight is going up, hopefully it's muscles and not fat!
  • luluinca
    luluinca Posts: 2,899 Member
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    I made it to the gym two days in a row, I posted my workout from yesterday this morning but it seems to have disappeared......:(

    Anyway, it's been about 5 months since I've been able to workout two days in a row so I'm pretty happy about it and feeling good. Hip is still a little iffy but I'm gradually adding in a bit of strength in single leg exercises with low weight so it should improve pretty quickly.

    Cardio: 10 min run after workout.

    Strength: 20 min calisthenics warmup including wall squats, good mornings, walking bicep curls/pistols/overhand, pushups, planks, physio ball crunches, decline situps, crunch machine, hanging leg lifts and stair master. 10 min shoulder rehab. 50 min strength training including, 5X5 front squats w/55lbs, 1X5 DL w/95 lbs, 1X5 DL w/115 lbs, 3X10 tricep pushdown w/30, 2X8 glute master w/30, 2X8 prone single leg curl w/20, 2X10 seated single leg curl w/40, 3X6 assisted pullups, 3X10 single leg standing press, 2X8 seated leg press w/50, 2X16 side lunges w/20/20 and 3X10 inner thigh w/60.

    Assessment: Hanging in there inching my calories up a little.
  • mmarshall74
    mmarshall74 Posts: 183 Member
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    Good evening all......
    Cardio: 5 min treadmill warmup, 5 min elliptical cool down
    Strength: leg extension machine 1x30, dumbbell squats 4x12, dumbbell bench press 3x12, one arm dumbbell row 3x12, dumbbell hammer curl 3x12, leg press machine 3x12,calf press machine 3x12, two arm seated dumbbell extension 3x12, ab machine 3x20, planks 3x1m15s
    Assessment: felt good tonight.... Almost didn't go to the gym as I really wasn't feeling it, but feel much better after working out. Macros on point today, slightly under my calorie restriction.
  • ninerbuff
    ninerbuff Posts: 48,578 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 2 tonight. What a great game last night!

    Cardio: bike riding- 30 (150 calories)

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

    Assessment: Baked chicken and vegetables.

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