"TLFC" exercise and accountability support!

Options
1…248249251253254…481

Replies

  • luluinca
    luluinca Posts: 2,899 Member
    edited August 2016
    Options
    TGIf guys! Had a great workout this morning!

    Cardio: Nope

    Strength: 30 min warmup followed by:

    3X5 Dead lifts w/115/135/145 lbs
    3X10 bent over rows w/75
    3X10 bench press w/65 lbs
    2X10 pushups
    3X10 lat pull down w/70
    3X10 seated row w/85
    3X10 tricep pushdown w/40
    3X10 bicep curl to press w/15/15
    3X10 overhead tricep extension w/15/15
    3X10 leg curl w/50
    3X10 leg extension w/50
    3X10 outer thigh w/70
    3X10 wood chop w/30
    3X10 cable cross fly w/10

    Assessment: Today should be much better protein wise.........even put a little left over pot roast in with my egg whites.......yummy. Planning on at least a 3.5 mil run tomorrow morning and then a rest day on Sunday........ended up going 7 days straight between weights and running so I think my body needs a break after tomorrow's run.

    Have a great weekend!
  • MJFSH
    MJFSH Posts: 7,252 Member
    Options
    @luluinca great minds work the same or great appetites wants the same meal? either one works for me. LOL pot roast is real yummy!

    Strength: Gorgeous Glutes, Abs Assassin

    Cardio: walk tonight

    Friday night is always Pizza night in my house, until hubby is back, after tonight, will be two more Fridays and then we need to convince him it's a set routine. LOL

    Happy Friday Fit Stars!!!!
  • ninerbuff
    ninerbuff Posts: 48,720 Member
    Options
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Make up session this morning for one client then party for my aunt and drop in to see my uncle at his showing of his Corvette at a local car show.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Sushi for dinner last night.
  • luluinca
    luluinca Posts: 2,899 Member
    Options
    Hope you're all having a great weekend.

    Took a rest day yesterday but did put in a 35 min swim...........all backstroke so pretty relaxing really.

    Cardio: Ran at the park this morning and put in 3.63 miles. Gradually adding a little distance every week so I can work my way up to a 10K in November. We'll see!

    Strength: Tomorrow

    Assessment: Very high stress levels here with health issues for husband but I'm hanging in there still, maybe a little low on calories but I'll try to correct that this week. Staying focused on my goals helps me remain calm....sort of!
  • ninerbuff
    ninerbuff Posts: 48,720 Member
    Options
    I ran jogged this morning (2 miles). Nice since it was cool.

  • luluinca
    luluinca Posts: 2,899 Member
    Options
    ninerbuff wrote: »
    I ran jogged this morning (2 miles). Nice since it was cool.

    Yes the weather makes a big difference. I went out one night last week and ran in 82 degree weather and while it wasn't too awful and no humidity, it was still more difficult than a cool morning.

    Good job on the miles!
  • ninerbuff
    ninerbuff Posts: 48,720 Member
    Options
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 4 later tonight. School will be in full swing this week and it's great to get a little extra income by just helping out.

    Cardio: bike riding- 30 (200 calories)

    Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6

    Assessment: Food was really good this weekend. I was pretty active by doing some extra stuff around the house and also "studying" for my draft next week while walking for some mileage.
  • MJFSH
    MJFSH Posts: 7,252 Member
    Options
    Happy Monday!!! :)

    Recovery week here and I'm planning to take it as such.

    Strength: Yoga done!

    Cardio: no thank you! :)

    had a crazy weekend, pizza on Friday as usual AND funnel Cake on Saturday!!! :o thanks to IIFYM I could fit in nicely in my macros, so even 80 g carbs and 44 grams of fat, didn't make me go over in anything, or go hungry the rest of the day! Yeay to IIFYM!
  • luluinca
    luluinca Posts: 2,899 Member
    Options
    @MJFSH.....enjoy your recovery week. I'm taking one the end of Sept when we go to CO for our daughter's wedding. I'll probably get a little walking in and drink too much wine but should be okay food wise.

    Cardio: Planned to run a mile or two at the gym but the basketball court was too crowded so I'll have to work it in tonight or another morning. I don't run on treadmills............they scare the crap out of me! LOL

    Strength: 20 min calisthenics warmup followed by:

    5X5 Squats w/115 lbs
    leg press 12@310 lbs, 2X10@ 400 lbs and 2X10@ 490 lbs.

    Supersets
    #1: 3X10 bent over rows w/75 lbs & 3X10 bench press w65 lbs
    #2: 3X10 incline bench press w/20/20, 3X10 wide grip lat pulldowns w/70
    #3: 3X10 bench dumbbell flyes w/10/10 & 3X10 seated rows w/70 lbs
    #4: 3X10 assisted dips & 3X10 assisted chinups (close grip)
    3X10 calf raises w/70

    Assessment: Had a pretty good weekend food and exercise wise so I just need to keep it going!

    Have a great week everyone!
  • ninerbuff
    ninerbuff Posts: 48,720 Member
    Options
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 tonight. Good first start of the week yesterday. A couple of new clients and lots of fun at work.

    Cardio: bike riding- 30 (150 calories)

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

    Assessment: Pork adobo and vegetables.
  • MJFSH
    MJFSH Posts: 7,252 Member
    Options
    @luluinca how exciting about the wedding! hopefully it's all fun and not as stressful as most weddings I have seen. have fun and congratulations!

    Day 2 of recovery,

    Strength: P90X: core Synergistic ok, I really do not feel like this workout should be placed in recovery week! it was tougher than a normal day workout! all that variety of push ups are really insane! but anyway it's done!

    Cardio: evening walk with my young man and puppy

    Nutrition: I made a chicken, mushroom risotto, following an online recipe. it turned out too yummy, I totally overdid it, specially since I was planning to go low carb to leave room for ice cream. had to postpone the ice cream for tonight.
  • luluinca
    luluinca Posts: 2,899 Member
    Options
    Thanks @MJFSH this is our second wedding this year. First daughter was married in our back yard with a reception for about 75 people. This wedding is much easier as it's at a B&B up in Estes Park, CO and I don't have to to all the cooking, decorating, etc. We're getting excited around here!

    Cardio: 3.1 mile run with a hill at the halfway point I was finally able to run up. Still slow but just trying to add distance for now.

    Strength: Tomorrow

    Nutrition: Having a pretty good week overall!

  • MJFSH
    MJFSH Posts: 7,252 Member
    Options
    Awesome! just look pretty, show up and enjoy the party! best kind of wedding! :)
  • ninerbuff
    ninerbuff Posts: 48,720 Member
    Options
    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 4 tonight.


    Cardio: bike riding- 30 minutes (150 calories)

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

    Assessment: Lamb shank with vegetables yesterday.
  • ninerbuff
    ninerbuff Posts: 48,720 Member
    Options
    Hey gang

    I like myself unconditionally!

    Happy Thursday!!! 4 clients this morning then 3 tonight. Damn, it's September already! Well new month, new aspirations and FOOTBALL IS BACK!!!!!

    Cardio: jog/walk- 2 miles (250 calories)

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

    Assessment:[b/] Flanken short ribs last night!
  • luluinca
    luluinca Posts: 2,899 Member
    Options
    Hi guys...........Happy Sept. 1st!

    Taking a couple of rest days here just to get some work done and accompany hubby to some appointments. I did swim for 30 mins last night and may do that again today but tomorrow I'll be back to my "regularly scheduled program" with a 3+ mile run in the morning, a gym day Sat and a longer run on Sunday.

    Have a great 3 day weekend if you get one...........we're taking 4 days! :p
  • ninerbuff
    ninerbuff Posts: 48,720 Member
    Options
    Hey gang

    I like myself unconditionally!

    Happy TGIF and LCW!!! Just 4 clients this morning, then yard duty and then I go and pick up my MIL. Staying with us overnight.

    Cardio: jog/walk- 2 miles (250 calories)

    Strength: legs- leg press, ATG squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6

    Assessment: Steak and vegetables!
  • luluinca
    luluinca Posts: 2,899 Member
    Options
    Happy Labor Day Weekend!

    Cardio: 3 mile run this morning with my dog!

    Strength: Tomorrow

    Assessment: Splurged yesterday on crab legs and sushi so I have to be a good girl today!
  • ninerbuff
    ninerbuff Posts: 48,720 Member
    Options
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One session this morning then later we go to a Filipino Club convention. Lol, I need to escort my MIL in the waltz for this one. I haven't danced the waltz in like forever.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Sushi for dinner last night.
  • luluinca
    luluinca Posts: 2,899 Member
    Options
    Didn't have time to put this up yesterday. Went to the gym then we took off for the day.

    Cardio: 1.3 mile run around the basketball court at the gym after workout.

    Strength: 30 min warmup followed by:

    1X5 dead lifts w/115 lbs, 1X5 w/135 lbs and 1X5 w/145 lbs
    3X10 shrugs w/95 lbs
    3X10 BB bicep curl to shoulder press w/15/15 lbs
    3X10 pushups
    3X10 single arm bench row w/35 lbs
    3X10 hip thrusts w/50 lbs
    3X10 standing overhead tricep extensions w/15/15 lbs
    3X10 single arm cross lat pulldown w/40
    3X10 leg extensions w/50
    1X30 yd lunges w/20/20 lbs
    3X10 outer thigh w/70 lbs

    Assessment: Had hamburger and a few french fries for lunch so just had a small bowl of soup, 1/2 piece toast and some cantaloupe for dinner.

    On my way to the part to try to get 4 miles in!

    Have a great Sunday and Labor Day Eve!

Categories