"TLFC" exercise and accountability support!
Replies
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Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning and then 4 tonight. Have to do some clean up in the backyard after that storm over the weekend.
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 for dinner.
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Hey!
First time playing basketball in a month. Hoping not to reinjure my calf.
Cardio: 2 hrs basketball
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 Lettuce wraps0 -
Hey!
Full rest day.
Cardio:
Strength:
Assessment: Chicken stir fry0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! 4 clients this morning and then 5 tonight! Not much to do today except a little kitchen clean up.
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.
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Hey gang!
I like myself unconditionally!
Happy Thursday! 4 clients this morning and 4 tonight! Got a new running vest so it's easier to see me in the dark!
Cardio: walk/jog- 60 minutes (350 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Had a Big Mac last night (sans fries).
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Hey!
Cardio: 20 mins walk
Strength: Legs- Barbell squat, Lunges, Hamstring curl
Assessment: Chicken salad wrap0 -
Hey!
Cardio: Incline treadmill 20 minutes
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: Greek yogurt parfait0 -
Hey gang!
I like myself unconditionally!
Happy TGIF!!! 4 clients this morning then off! Man spending money left and right! Just forked out money for replacement on my fence, along with the neighbor and then just had to buy new tailights for my wife's care.
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: Spring rolls and a super burrito for lunch and dinner.
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Hey gang,
I like myself unconditionally!
Happy weekend! No clients this morning. DD has comp again today. Gone all day.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Famouss Star for dinner. Hardly ate all day though.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning and then 5 this evening! Good weekend for the fam. Saw my inlaws during my DD's comp and got to eat some Filipino food! The team took 2nd and they keep getting better.
Cardio: run/jog- 30 minutes (150 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: Down a little in weight and looking to keep it up.0 -
Hey!
SATURDAY
Cardio: 20 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: Brazilian Steak House
SUNDAY
Cardio: 0
Strength: Legs- Barbell squat, lunges
Assessment: Butter chicken
MONDAY
Cardio: Incline treadmill 30 minutes
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 strips0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning and then 4 tonight. Back to the grind! Have to get some sealant for the fence put up over the weekend.
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 for dinner.0 -
Hey!
Cardio: 0
Strength: Back/Bis-Deadlift, bent over barbell rows, weighted pull ups, weighted chin ups,machine bent over rows, lat pull downs, barbell curl, db curl
Assessment: Turkey Burgers0 -
Hey!
Cardio: 30 mins stairs
Strength: Rest
Assessment: Chicken curry and lentils0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! 4 clients this morning and then 5 tonight! Making ribs 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: Keilbasa sausage for dinner.
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Hey gang!
I like myself unconditionally!
Happy Thursday! 4 clients this morning and 4 tonight! Just a regular day 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: Short ribs and rice yesterday for dinner. MMMM.
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Hey!
Cardio: 0
Strength: Legs- Barbell squat, lunges, hamstring curl
Assessment: Chicken stir fry0 -
Hey gang!
I like myself unconditionally!
Happy TGIF!!! 4 clients this morning then off! Morning jog was rough today. Felt tired. Should be okay in the gym though after I have a little snack.
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: Pork chops and vegetables for dinner. Been watching the Biggest Loser and remembering just how bad some of the weigh ins go based on how these people dehydrate themselves, etc.
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Hey!
Cardio: Incline treadmill 10 minutes
Strength: Chest/Tris- bench press, barbell shoulder press, db press, superset db flys, cable flys,
Assessment: Steak and sweet potatoes0 -
Hi!
New to this thread! Thanks for having me.
Strength: (Back) bent over rows -20lb dbs, single arm rows -25lbs, superwoman, renegade rows -20lbs, DB pullover (arms wide) -20lbs. 4 sets of 10-12 reps
Cardio- 14 Minute HIIT program on max trainer
Food- programmed for success!1 -
Hey gang,
I like myself unconditionally!
Happy weekend! No clients this morning. DD has comp today. But at least we'll be done by 3pm.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Pizza for dinner.
1 -
Hey!
SATURDAY
Cardio: 10 mins treadmill
Strength: Back/Bis-Deadlift, bent over barbell rows, weighted pull ups, weighted chin ups,machine bent over row, barbell curl, db curl
Assessment: Chicken wings
SUNDAY
Cardio: 0
Strength: Legs- Barbell squat, lunges, hamstring curl
Assessment: Cauliflower pizza0 -
Welcome evahbuck!1
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Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning and then 5 this evening! Another good weekend especially for my DD's Winterguard team who took 1st out of their division of 10 schools who competed.
Cardio: run/jog- 30 minutes (150 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: Panda Express for dinner last night. Workouts have been going well since I've upped the intensity more with less rest time.
0 -
Hey!
Cardio: Incline treadmill 30 minutes
Strength: Chest/Tris- bench press, barbell shoulder press, db press, cable flys, tricep rope pulldown
Assessment: Chicken legs0 -
Hi!
Cardio- 20 mins of HIIT on Bowflex MAX Trainer
(Approx 250 cals)
Strength- shoulders and tri’s- 4 sets of 12 reps each- DB shoulder press (25lbs), front raises (15 lbs), lateral raises (15 lbs), skull crushers (15 lbs), DB kickbacks (25 lbs), and my personal favorite body weight dips (3 sets of 15 with a finisher of 20)
Assessment- ground beef and veggie stir fry with brown rice and a fried egg on top- dessert- mixed berries with cool whip!1 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning and then 4 tonight. Grocery shopping today.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6
Assessment: Keilbasa sausage for dinner.0 -
Hey!
Cardio: 30 mins treadmill
Strength: Back/Bis-Deadlift, bent over barbell rows, weighted pull ups, barbell curl, db curl
Assessment: Salmon and veggies0 -
Hi!
New to this thread! Thanks for having me.
Strength: (Back) bent over rows -20lb dbs, single arm rows -25lbs, superwoman, renegade rows -20lbs, DB pullover (arms wide) -20lbs. 4 sets of 10-12 reps
Cardio- 14 Minute HIIT program on max trainer
Food- programmed for success!
Welcome! I'm new too!1 -
Hello!
Leg day-
15 minute stairs on max trainer
DB step ups with 30lbs -12 reps/leg
Single-Leg Hip Thrusts -12 reps/leg
Calf raises- 1 min
Glute Bridges with band- 1 min
Glute kickbacks with band- 1 min
4 sets of this circuit with 3 minute rest in between
MetCon finisher! (Ladder with push-ups/taps and DB deadlifts)
Assessment- roast beef, sweet potatoes, salad for dinner1
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