"TLFC" exercise and accountability support!

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Replies

  • Sen107
    Sen107 Posts: 58 Member
    Hey!

    Cardio: 0 Leg felt a bit weak after workout

    Strength: Legs- Barbell squat, Leg extension, Hamstring curl. Lifting heavier than last time. Probably will add lunges back.

    Assessment: Steak mushrooms and sweet p
  • beckygammon
    beckygammon Posts: 73 Member
    Hiya!!

    This morning: Hill intervals x3 jogging/walking up a long steep hill and walking back down. Had to rest for quite a while because it was very hard! But I'm proud as it was my first time doing these.
    Then completed a weight circuit for legs. Stretched.

    This afternoon: Went on a 1km jog/walk lap with my puppacinos.

    Ate within my calories and drank all my water. :)

    Super proud.
  • Sen107
    Sen107 Posts: 58 Member
    Hey!

    Just keep plugging away.

    Cardio: Elliptical 30 minutes

    Strength: Chest/Tris- Planks, bench press, barbell shoulder press, db press, superset db flys, cable flys, bb skull crusher, rope pull down, superset rope extension

    Assessment: Subway

  • mcemino2
    mcemino2 Posts: 427 Member
    Seems like I missed a few days:). Roller skating Thursday, Saturday and Sunday for 273 minutes of cardio. No strength training.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! MLK day and it's a celebration in the Bay because the 9ers are going to the SUPERBOWL!

    Cardio: run/jog- 30 minutes (150 calories)

    Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6

    Assessment: I ate like crap yesterday watching the NFC Championship. Back to work now.
  • Sen107
    Sen107 Posts: 58 Member
    Happy Monday!

    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: Bacon egg and cheese sandwich
  • mcemino2
    mcemino2 Posts: 427 Member
    Monday done!

    Cardio:10 minutes on the rowing machine, 11,360 steps for the day

    Strength:
    bicep curl dumbbell
    bicep curl barbell
    bench press barbell
    incline press barbell
    overhead press dumbbell
    bent over row dumbbell
    deadlift smith machine
    bent over row smith machine
    shrug smith machine

    Assessment:slowly working back into old routine after surgery, added a few more lifts with lighter weight to start
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight. Ugh, cold today for us. But at least I'm indoors most of the time. Just gotta bring my gloves for yard duty cause I'm outside for 2 hours.

    Cardio: jog/walk- 30 minutes (250 calories)

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

    Assessment: Steak, rice and vegetables. Lol, weight went up due to all the partying on Sunday.

  • Sen107
    Sen107 Posts: 58 Member
    Hey!

    Went to the gym in the evening for the first time. What a zoo!

    Cardio: 20 mins elliptical

    Strength: Legs- Barbell squat, Leg extension, Hamstring curl, Glute raises

    Assessment: Turkey burger
  • mcemino2
    mcemino2 Posts: 427 Member
    No workout Tuesday, can't seem to get leg day in after getting back:( Only 8,080 steps for the day, spent most of the day working on one car so not a lot of moving around.
  • Sen107
    Sen107 Posts: 58 Member
    Hey!

    Feeling amazing. I've always been going to the gym but the diet has been the difficult part. So far that's been in check.

    Cardio: Elliptical 30 minutes

    Strength: Chest/Tris- Planks, bench press, barbell shoulder press, db press, superset db flys, cable flys, bb skull crusher, rope pull down, superset rope extension

    Assessment: Salmon and veggies
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and then 5 tonight! Rain today. Ugh. That means I have to keep the kids indoors.

    Cardio: jog/walk- 30 minutes (250 calories)

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6

    Assessment: Pork adobo and rice. Chest is pretty sore today.
  • mcemino2
    mcemino2 Posts: 427 Member
    Wednesday done!

    Cardio:10 minutes on the rowing machine, 10,915 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
    tricep extension cable
    front pulldown cable

    Assessment:grilled cheese and herring
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    edited January 2020
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Have to do laundry today!

    Cardio: walk/jog- 60 minutes (350 calories)

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

    Assessment: Left over pork adobo and rice.

  • Sen107
    Sen107 Posts: 58 Member
    Hey!

    Today was my 'active rest' day. Dropped a lb week over week. Down about 6 lbs since Jan 2.

    Cardio: 40 mins incline treadmill walk

    Strength: 0

    Assessment: Chicken stir fry
  • mcemino2
    mcemino2 Posts: 427 Member
    Thursday done!

    Cardio:roller skating, 74 minutes and 810 calories. 13,418 steps for the day.

    Strength:none

    Assessment:need to cut back on the calories
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then off! I'm just cleaning up later and also have to take care of registering our vehicles.

    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 dinner. I had a papaya salad with grilled shrimp.

  • Sen107
    Sen107 Posts: 58 Member
    Happy Friday!

    Mentally prepping for this weekend. Usually when the distractions and temptations come in.

    Cardio: 30 mins incline treadmill

    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: Ribs-treat meal
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients this morning. DD's first competition of the year for Winterguard. All day affair.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Tosilog for dinner.
  • Sen107
    Sen107 Posts: 58 Member
    Hey!

    Cardio: 0

    Strength: Legs- Barbell squat, Leg extension, Glute raises

    Assessment: Steak and sweet p
  • Sen107
    Sen107 Posts: 58 Member
    Hey!


    Cardio: Incline Treadmill 30 minutes

    Strength: Chest/Tris- Planks, bench press, barbell shoulder press, db press, superset db flys, cable flys, bb skull crusher, rope pull down, superset rope extension

    Assessment: Chicken lettuce wraps
  • mcemino2
    mcemino2 Posts: 427 Member
    Catch up time!

    Friday:rest day

    Saturday:cardio:ice skating, 95 minutes and 686 calories

    Sunday:cardio: roller skating, 138 minutes and 1496 calories

    Assessment:Asian buffet Saturday. I think my fitness tracker is screwy, ice skating is much more physically demanding, but it always shows less calorie burn. Plus they don't list ice skating, have to use inline skating, close, but not the same thing.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Back to the grind!

    Cardio: run/jog- 30 minutes (150 calories)

    Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6

    Assessment: Had an okay weekend. Panda Express for dinner last night.

  • Sen107
    Sen107 Posts: 58 Member
    Hey!

    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: Beef Sandwich
  • mcemino2
    mcemino2 Posts: 427 Member
    Monday done!

    Cardio:10 minutes on the rowing machine, 11,451 steps for the day

    Strength:
    deadlift smith machine
    bent over row barbell
    lat pulldown cable
    seated row cable
    bench press barbell
    shrug smith machine
    incline bench press barbell
    overhead press dumbbell

    Assessment:chicken and tuna
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight. Little fog this morning. Where I live we have giant windmills and they are just poking out of the fog and you can't see the hills underneath. Looks cool!

    Cardio: jog/walk- 30 minutes (250 calories)

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

    Assessment: Steak, rice and vegetables.

  • Sen107
    Sen107 Posts: 58 Member
    Hey!

    Doing heavier and heavier squats. Loving progressively overloading.

    Cardio: 0

    Strength: Legs- Barbell squat, Leg extension, Hamstring curl
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and then 5 tonight! Pretty cold this morning. Lol, that means under 40 here in California!

    Cardio: jog/walk- 30 minutes (250 calories)

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6

    Assessment: Pho for dinner.

  • Sen107
    Sen107 Posts: 58 Member
    Hey!

    Full rest day today.

    Cardio:

    Strength:

    Assessment: Chicken wrap with veggies
  • mcemino2
    mcemino2 Posts: 427 Member
    Dentist appointment yesterday morning, didn't get my normal "killing time" before work to post.

    Tuesday:

    Cardio:10 minutes on the rowing machine, 10,380 steps for the day

    Strength:
    seated leg curl machine
    seated leg press
    leg extension machine
    seated calf raise leg press machine
    back extension machine
    crunch machine
    weight sled

    Assessment:love the weight sled, new addition at the gym

    Wednesday:

    Cardio:5 minutes on the rowing machine, 10,240 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:First 3 day workout week since surgery.

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