"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday and Happy 4th of July! 4 clients this morning only. I did okay this weekend. Ended up getting a bedroom set and it's much bigger than my last one, but so much more space for storage now.

    Cardio: stairmaster- 30 minutes (250 calories)

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

    Assessment: A little over, but not by much.
  • MJFSH
    MJFSH Posts: 7,252 Member
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    Happy Monday and Happy July 4th!

    Cardio: HIIT coming up later

    Strength: Perfect Summer Shred: Chest, Triceps and Abs

    Also, 30 minutes yoga

    Nutrition: has been good, hubby is on a long vacation, planning to use the time to concentrate on my training and nutrition and get shredded by the time he's back.
  • luluinca
    luluinca Posts: 2,899 Member
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    Happy 4th of July everyone! Have a safe Holiday!

    Cardio: 10 min run and I'll be swimming again later.

    Strength: 35 min cardio warmup and then 60 min strength training including 5X5 bent over row w/75 lbs, 5X5 squats w/105 lbs, 1X12 leg press w/310, 1X10 w/400 and 1X8 leg press w/470 lbs, 2X10 side and back leg reach, 3X10 hip thrust w/50 lbs, 3X8 single arm bent row w/35 lbs, 5X5 OHP w/30 lbs, 3X10 bicep bar curls w/30 lbs, 3X10 prone tricep extension w/25 lbs.

    Increased my squats a little and gradually adding back in OHP, but very low weight for now until I think my shoulder can handle more.

    Assessment: BBQ here today and swimming,
  • Littlegurl
    Littlegurl Posts: 172 Member
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    Happy 4th!
    Strength/cardio: week 3 day 4 of 30 Day Shred

    Cardio: week 4 day 3 of c25k, and long dog walk tonight
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 2 tonight. DD has an orthodontist appt later and I'm buying some Mega Millions lottery tickets. Don't do lottery often, but with this jackpot, it's worth playing today.

    Cardio: bike riding- 30 (150 calories)

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

    Assessment: Leftovers from Sunday.
  • MJFSH
    MJFSH Posts: 7,252 Member
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    Hello Gang!

    W2D2 of Perfect Summer Shred, so

    Cardio: 45 minutes steady cardio, to be determined what to do

    Strength: Legs, done!

    Also 3 minutes Yoga/meditation to be done later

    been experimenting with food, have made batches of egg white biscuits, bringing to work as snack or lunch, yum.
    Also made the most delicious batch of eggplants something, recipe from 12tomatoes, I can't believe how delicious healthy tastes!
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 4 tonight. So while taking my DD to her orthodontist appointment yesterday, I hear a grinding noise when braking. And it's my rear brakes. For some reason I didn't hear it before. Take it to my brake guy and I need new rotors, brakes and the brake lines to be flushed and refilled. A $525 job that I wasn't prepared for. Damn.

    Cardio: bike riding- 30 minutes (150 calories)

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

    Assessment: Panda Express.
  • luluinca
    luluinca Posts: 2,899 Member
    edited July 2016
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    @ninerbuff, bummer on the brakes. I hate surprise bills like that. We had a couple of those recently with our pool and it cost us $1000......uggghhhh. Can't be helped though!

    HHD everyone!

    Cardio: 10 min run

    Strength: 20 min calisthenics warmup and then a training session

    3X10 bat wing row w/40 lbs
    3X15 calf raises w/60 lbs
    3X10 crossover pulldown w/50 lbs
    3X10 split squats
    2X15 leg over bar
    2X12 dead lift torow w/24 kg
    2X12 fly to press w/15 lbs
    2X15 curl and front squat w/10 kg
    3X10 leg extension w/50 lbs
    3X10 inner thigh w/70 lbs

    Assessment: Trying to stop with the leftovers today!
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday!!! 4 clients this morning and then 3 this evening. Not much to do today. Probably some laundry.

    Cardio: biking riding- 30 minutes (150 calories)

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

    Assessment: Homemade chili dogs last night.
  • MJFSH
    MJFSH Posts: 7,252 Member
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    Yeay Thursday! one more day and we're out of dungeon! LOL

    Strength: Shoulders, Traps, Abs and Calves were done in the morning

    Cardio: HIIT on the list, 30 minutes

    Also Yoga/meditation 30 minutes

    Nutrition: not dropping weight! well, I should be reasonable tho, I had Chinese food last night :/
  • Littlegurl
    Littlegurl Posts: 172 Member
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    Apparently I forgot to log my exercise here the last cpl days. I didn't miss it, just forgot to report.

    Today,
    Strength/cardio: Jillian Michaels 30 Day Shred, wk 3 day 7

    After dinner cardio to come: c25k wk 5 day 1

    I also walked during my lunch break, after eating of course
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    Hey gang,

    I like myself unconditionally!

    Happy LCW and TGIF! 4 clients this morning only. Watching "The Secret Life of Pets" with my DD and some of her friends later.

    Cardio: biking 30 minutes (150 calories)

    Strength: legs- squats, leg press, lunges, lying leg curls, seated leg curls 4x12,10,8,6

    Assessment: Steak last night
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    Littlegurl wrote: »
    Apparently I forgot to log my exercise here the last cpl days. I didn't miss it, just forgot to report.

    Today,
    Strength/cardio: Jillian Michaels 30 Day Shred, wk 3 day 7

    After dinner cardio to come: c25k wk 5 day 1

    I also walked during my lunch break, after eating of course
    It happens. Just be consistent by actually doing and post it when you can.

  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Don't have anything specific planned today. Just gonna kick it I guess unless my DW finds something we can do.

    Cardio: biking- 30 minutes (150 calories)

    Strength: NONE

    Assessment: Chinese last night. Broccoli beef and beef chow fun.
  • luluinca
    luluinca Posts: 2,899 Member
    edited July 2016
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    Took the last two day off of formal exercise because I've been cleaning and organizing our big warehouse. Normally my husband takes care of this but he's still feeling under the weather so I'm it. ;) Burned lots of calories and got plenty dirty and sweaty.

    Today I made it to the gym.

    Cardio: 30 min swimming

    Strength: 35 min calisthenics and stairmaster warmup including shoulder rehab followed by this:

    1X5 DL w/115 lbs, 1X5 DL w/135 lbs and 1X5 DL w/140 lbs
    3X10 floor press w/65 lbs
    5X5 bent over row w/75 lbs
    3X10 inverted row
    3X10 shoulder press w/15/15 lb DB's
    50 ball crunches w/10lb
    3X10 ball hip flexors
    2X10 assisted pullups
    3X10 tricep overhead extension w/30 lbs
    3X8 tricep pushdown w/40 lbs
    3X8 seated row w/85 lbs
    3X10 outer thigh w/75

    Assessment: Ate out yesterday and bbq today so not that great but still under on calories.
  • luluinca
    luluinca Posts: 2,899 Member
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    Yesterday was just a swim day here but today I was at the gym. What was going to be a leg day turned into something else.....LOL

    Cardio: 30 - 40 min swim later.

    Strength: 30 min calisthenic and shoulder rehab warmup followed by this:

    5X5 squats w/105 lbs
    3X10 shrugs w/95 lbs
    3X10 push ups, leg press (1X12 w/310, 1X10 w/400 and 1X8 w/470lbs)
    3X15 calf raises w/60 lbs
    3X10 crossover pulldown w/50 lbs
    3X12 fly to press w/20 lbs
    2X10 split squats
    3X10 single leg curl w/50
    3X10 leg extensions w/50
    2X20 side lunges w/17.5/17.5

    Assessment: Hubby had cooked a polish sausage for me while I was at the gym so ate that for breakfast and now I have to be careful the rest of the day. Tasted good though. ;)
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 4 later tonight. Just training today and laundry.

    Cardio: stairmaster- 30 minutes (250 calories)

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

    Assessment: IHOP for dinner last night.
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 2 tonight. Finishing bed assembly (finally) today.

    Cardio: bike riding- 30 (150 calories)

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

    Assessment: Pork adobo and rice.
  • luluinca
    luluinca Posts: 2,899 Member
    edited July 2016
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    Oh my goodness............longest run yet!

    Cardio: 3.45 miles all running with my little poochie. It took 44 minutes but that's okay...........I'll get faster.

    Strength: Tomorrow.

    Assessment: Fish tonight!
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 4 tonight. I'm just hanging out today while my DD goes out with some friends to Dave and Busters.

    Cardio: bike riding- 30 minutes (150 calories)

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

    Assessment: Leftovers last night.

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