"TLFC" exercise and accountability support!
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Nice! I don't think I've ever ran more than 3 since college. I was on the track team then and was forced to by the coach. He'd drop us off, then we'd have to get to his vehicle by a certain time or we had to walk back to the college by ourselves.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!
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Nice! I don't think I've ever ran more than 3 since college. I was on the track team then and was forced to by the coach. He'd drop us off, then we'd have to get to his vehicle by a certain time or we had to walk back to the college by ourselves.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!
Thanks Niner. I didn't plan to run that much it just sort of happened so I went with it......LOL0 -
Had a good session with my trainer this morning then went on to do a few things on my own as our sessions are only 50 minutes.
Cardio: Hoping to get a swim in this afternoon.
Strength: A 20 min warmup of calisthenics and shoulder rehab followed by:
3X12 TRX pistol squats
3X20 lunges w/30 lb bar on shoulders
3X20 cable twist and hold w/25
3X10 single straight leg dead lift w/48 lbs
2X15 dips w/40
2X15 curl w/20
2X15 front squats w/24 lbs
3X10 each tricep pushdowns and pulldowns w/40
3X8 seated row w/85
3X10 outer thigh w/70
Assessment: Steak for dinner tonight!0 -
Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning and then 3 this evening. DD has orthodontist appointment, then just kick it.
Cardio: biking riding- 30 minutes (150 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment:[/] No tacos Tuesday, so last night tacos.0 -
Hey gang,
I like myself unconditionally!
Happy LCW and TGIF! 4 clients this morning only. Niece is coming over today to visit and I'm house cleaning today.
Cardio: run/jog- 45 min (300 calories)
Strength: legs- squats, leg press, lunges, lying leg curls, seated leg curls 4x12,10,8,6
Assessment: Steak last night with baked potato.0 -
Yesterday I swam to try out my new Vivofit..........it really is waterproof and counts swimming as steps.
Today I woke up tired so didn't make it to the gym...........I know when I'm pushing too hard now.
Cardio: Got the dog out for a 2.25 mile walk/jog and will swim again later.
Strength: Not today.
Assessment: Turkey burgers last night and bbq'd chicken tonight.
Have a great weekend everyone!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! DD has an orthodontist appointment today, then later we go shop and buy her favors for her birthday party.
Cardio: biking- 30 minutes (150 calories)
Strength: NONE
Assessment: Thai last night.0 -
Happy Saturday!
Cardio: Got a 10 min run in after my workout.
Strength: 35 min warm up of calisthenics, shoulder rehab and stairmaster followed by:
1X5 DL w/115 lbs, 1X5 DL w/135 lbs and 1X5 DL w/140 lbs
5X5 floor press w/65 lbs
5X5 bent over row w/75 lbs
2X8inverted row
3X5 OHP w/35 lbs
2X25 ball crunches w/25 lbs
2X10 ball hip flexors
3X12 leg extension w/50 lbs
3X12 calf raises w/70
3X10 outer thigh w/70
2X8 glute master w/40
Assessment: Having dinner at BJ's tonight but I already picked out the light shrimp/asparagus and pasta dinner. Yummy!0 -
Hope you're having a great weekend!
Cardio: Got in a 2.5 mile run/walk with the dog this morning and will be swimming later!
That's it for today and shrimp shis-kabobs for dinner tonight! Yummy!0 -
Hello all!
Here's what my day was like-
Cardio-- 15 mins elliptical trainer
Strength- PHUL
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Hello everyone!
sorry, been kinda lazy to show up here,
but been continuing with Perfect Summer Shred program, on week 4 now and planning to keep going for now,
Strength: Chest, Triceps, Abs
Cardio: undecided what to do yet, but have at least 20 minutes of HIIT coming up0 -
Good to see you here!zoeysasha37 wrote: »Hello all!
Here's what my day was like-
Cardio-- 15 mins elliptical trainer
Strength- PHUL
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Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 5 later tonight. Not much going on today. Just busy with work.
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.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. Just getting stuff ready for my DD's bday party tommorrow.
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.0 -
Hey Gang,
Cardio: Zumba Exhilarate 55 minutes
Strength: PSS Legs
attending a virtual course on IIFYM, excited to learn more about IIFYM, this week's lesson is to practise guesstimating the portions, I so suck in this department!
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Hi everyone!
Yesterday was just a swimming day for me but today I was back at the gym and will also swim later this afternoon for some cardio.
Cardio: 30 - 40 min swim.
Strength: Started with a 30 min warmup of calisthenics, shoulder rehab and a fast 2 min stairmaster, followed by:
5X5 squats w/85>95>105 lbs
3X10 single leg RDL's w/95
3X10 shrugs w/95 lbs
3X12X10X8 leg press w/310>400>470 lbs
3X10 each tricep pushdown and extensions w/40 lbs
3X10 seated row w/70 lbs
3X10 prone tricep extension w/25 lbs
3X10 single arm bench row w/30 lbs
3X10 seated bicep curls w/15/15 lbs
Assessment: Our version of Taco Tuesday tonight!0 -
Cardio: Twice a week, HIIT and bike.
Weights: 5 Times per week hitting each body part. Too many exercises and reps to write...we'd be here all day.
Food: Tracking well during the week...but the weekend is where I fall off the wagon...usually more than 1 cheat meal each weekend.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. DD's bday today, so party at Rockin' Jump (trampolines) and then later picking up my MIL.
Cardio: bike riding- 30 minutes (150 calories)
Strength: shoulder- military presses, side laterals, bent over rear laterals, front laterals. 4x12,10,8,6
Assessment: Taco Tuesday yesterday!0 -
bionicdiver wrote: »Cardio: Twice a week, HIIT and bike.
Weights: 5 Times per week hitting each body part. Too many exercises and reps to write...we'd be here all day.
Food: Tracking well during the week...but the weekend is where I fall off the wagon...usually more than 1 cheat meal each weekend.
Welcome!0 -
Had a great session with my trainer and since I did weights yesterday we worked mostly on balance and core this morning.
Cardio: 15 min run post workout.
Strength: 20 min calisthenics and shoulder rehab warm up followed by this:
3X15 cable chest press w/25 lbs
3X15 cable one arm cross pull down w/ 45 lbs
3X30 yds lunges
3X20 green ball crunch
3x15 green ball cross crunch
3X15 seated hip flexor up and out
3X12 kneeling to stand up with shoulder press and 10 lbs
3X25 bosu squats
3X10 outer thigh w/70
Assessment: Tacos last night and tortilla soup tonight.
Happy Hump Day everyone!0
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