"TLFC" exercise and accountability support!

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  • luluinca
    luluinca Posts: 2,899 Member
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    Happy Birthday Niner!!! You're killing 53!

    Not much happening here today unless the rain clears out and I can get a walk/run in later. My trainer gave me a killer workout for tomorrow and I'm a little sore from yesterday too so it'll be a rest day unless I walk. Why is it I only really get sore when I work with a trainer.....LOL? Guess I just don't push myself hard enough even though I think I am.

    Anyway, have a great Thursday and I'll report back in tomorrow!
  • ninerbuff
    ninerbuff Posts: 48,723 Member
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    Thanks for the bday wishes ladies! Have a great day!
  • ninerbuff
    ninerbuff Posts: 48,723 Member
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    Hey gang

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! Back to the rain! Supposed to rain all day, so I'm gonna have to hit the indoor track.

    Cardio: jog/walk- 3 miles (350 calories)

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

    Assessment: Taco Bell last night before heading out to my DD's concert.
  • luluinca
    luluinca Posts: 2,899 Member
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    TGIF everyone! Have a great weekend. It's raining here again through Monday or Tuesday although we might get a slight break tomorrow and I'll get my dog out for a walk.

    Cardio: 15 min stationary bike

    Strength: 25 min warmup including 50 lb RDL's, 25 lb goblet squats, pushups, planks, donkey kicks, decline situps and shoulder rehab. This is my first workout designed by my trainer. He took my normal chest and back day and switched things up and added the mt climbers, v-ups.....etc.

    75 min strength training including

    4X8 bench press w/70 lbs
    4X12 wide grip pulldowns w/70
    50 mt climbers

    4X12 incline bench press w/20/20 lbs
    4X12 bent over rows w/65 lbs
    50 crunches w/25 lbs

    4X15 prone flys w/12.5/12/5
    4X12 seated cable rows w/70
    4X10 hanging leg lifts

    4X12 deltoid flys w/40
    4X12 reverse grip pulldowns w/60
    4X12 V-ups

    Assessment: Having a good week so far. Still working on increasing my protein though.

  • MJFSH
    MJFSH Posts: 7,252 Member
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    Good Morning and Happy Friday!

    Haven't worked out yet, but it's leg day and it's going to get done when I get home.

    Assessment: started taking Creatine HCL for the very first time last night, I need some definition bad!!!!!
  • luluinca
    luluinca Posts: 2,899 Member
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    Have a great Saturday guys! Getting our running around done today and maybe a movie and dinner since we're supposed to be bombarded with rain again tomorrow!

    Cardio: 3.75 miles with the dog of which 1.5 miles was running intervals. Felt good to run!

    Strength: Tomorrow...........core and accessories

    Assessment: Except for dinner out tonight I've had a good week

  • ninerbuff
    ninerbuff Posts: 48,723 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! 3 clients this morning. Still raining so looks like some indoor training AGAIN. Boring.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Sushi for dinner last night.
  • luluinca
    luluinca Posts: 2,899 Member
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    Happy Sunday everyone!

    Cardio: 15 min stationary bike

    Strength: 20 min warmup including decline situps w/10 lbs, bridges, wall squats, static lunges, leg lifts, V-ups, shoulder rehab

    70 min core and accessories including

    4X8 single leg RDL's w/30 lb Kettlebell
    4X10 goblet squats w/25 lbs
    3X1 min planks

    3X10 renegade rows w/12.5/12.5
    3X10 hanging leg lefts
    3X30 ab crunches w/25 lb plate

    4X12 downward wood chops w/27
    4X12 upward wood chops w/23
    4X12 chest press w/23/23

    4X15 seated calf raises w/ 70
    Seated and standing leg extensions
    3X12 single arm seated rows w/45

    Assessment: Having company for dinner but I think I've kept it within reason
  • ninerbuff
    ninerbuff Posts: 48,723 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 3 clients this morning and then 4 tonight! Hopefully no rain today.

    Cardio: bike riding- 30 (200 calories)

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

    Assessment: With the exception of me indulging in Almond M&M's, I did okay.
  • MJFSH
    MJFSH Posts: 7,252 Member
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    Good Morning Gang!

    Strength: Shortcut to size, month 3, week 1: Chest, Triceps and Calves tonight after work

    Cardio: Did Stronger HIIT Fire, and also Recovery yesterday

    Assessment: I have contacted my IIFYM coach and we decided to see the changes I want, I need to start a 3 months bulk, followed by a progressive cut. Today is the official start of my first ever bulk! I am very excited, yet, very worried!
  • luluinca
    luluinca Posts: 2,899 Member
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    Have a great week everyone!

    Wow, here's my leg day from my trainer. I was supposed to do lunges too but my knee wasn't feeling it so we're going to go over them again on Wed and see if he can help me do them better, maybe I'm just being paranoid too. ;)

    Cardio: 15 min stationary bike

    Strength: 20 min warm-up including planks, push-ups, sit-ups and side to sides w/12 lb ball, goblet squats w/20, RDL’s w/20, donkey kicks and shoulder rehab.

    60 min strength training including: Still keeping weight low while I re-focus on form so doing a little higher reps.

    4X10 barbell box squats w/45 lbs
    4X15 leg press w/90 lbs added
    4X15 wall balls w/10 lb med ball

    4X12 KB sumo lift w/20 lbs
    4X12 dead lifts w/65 lbs
    4X40 crunches w/no weight

    4X10 bulgarian split squats w/10 LBS
    4X10 weighted step ups w/10 lb med ball
    Fwd and Rev arm circles w/2.5 lbs

    Assessment: Had a pretty good weekend with one night out to dinner but I kept things pretty low for a restaurant I think. Thinking I might lose a little this week but we'll see.

  • MJFSH
    MJFSH Posts: 7,252 Member
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    Good Morning my friends!

    @luluinca Impressive routine! hope you don't mind but I copied the routine to try

    Strength: Back, Biceps and Abs to be done tonight

    Cardio: Not today, but am doing Yoga Challenge nightly

    Assessment: Month 3 of Shortcut to Size, weight is getting way too heavy, specially to lift it for 12-15 reps that it requires for the first week of each phase! and I don't want to back off on weight, because I'm kinda too stubborn to back down easy, so it is very very challenging!
    Second day of my bulk, yesterday was not all that successful, I eat naughty but was still low 20-40 points in each macro, and felt so full! need to be smarter about the bulking game!
  • ninerbuff
    ninerbuff Posts: 48,723 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 2 tonight. Hopefully can get in some outdoor cardio today.

    Cardio: bike riding- 30 (150 calories)

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

    Assessment: Weinerschintzel. I had 3 chili dogs.
  • luluinca
    luluinca Posts: 2,899 Member
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    @MJFSH, I share in case anyone wants ideas so please copy. Most of my workouts now will be ones designed by my trainer. He's having me do a 4 day split which is what I enjoy. He took my workouts and added a few things and moved things around a little so it's more effective. I think it's going to work out great.

    Today is a walk/run day for me but it's only 36 degrees out there and super foggy so I'm going out a little later than normal. I'll get it in though!
  • luluinca
    luluinca Posts: 2,899 Member
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    Put 3.25 miles in with the dog, 1.2 miles running intervals and the rest walking.

    Have a great day everyone........meet with my trainer again tomorrow.
  • ninerbuff
    ninerbuff Posts: 48,723 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning and 4 tonight. Hopefully no rain today!

    Cardio: walking- 3.5 miles (350 calories)

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

    Assessment: Taco Bell for dinner last night. I've been lazy to cook.
  • luluinca
    luluinca Posts: 2,899 Member
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    Had a great training session this morning and already can't wait for my next session.

    Cardio: 15 min stationary bike

    Strength training: 20 min warmup including planks, pushups, RDL's, goblet squats and shoulder rehab.

    With trainer:
    3X12 bent over rows w/65
    3X15 chest press w/resistance band
    3X30 Mt Climbers
    3X15 prone fly w/10/10
    3X15 resistance band pull downs
    3X12 full situps to stand from 10" box.

    On my own:
    3X10 reverse grip pulldowns w/60
    3X10 seated rows w/70
    3X10 cable flys w/10/10
    3X10 seated single arm cable row w/45

    Assessment: Having a good week and staying on track. Fish tonight.

    Happy Hump Day guys!
  • MJFSH
    MJFSH Posts: 7,252 Member
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    Good Morning All,

    Thank you @luluinca I copied it all, once I got your permission! :)

    Strength: not today

    Cardio: Will be done after work. Tapout XT2: Leg Extreme on the menu

    Assessment: mmmm not sure what to add! except, I'm adding stuff I used to stay away to my diet and still not meeting my macros! well, I got perfect fat and protein macros yesterday, so even that will be good enough for today.
  • ninerbuff
    ninerbuff Posts: 48,723 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and then 3 tonight!!!! No rain today so I can go out on my bike!

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

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

    Assessment: Pork adobo and rice.
  • MJFSH
    MJFSH Posts: 7,252 Member
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    Good Morning Friends!!!

    Strength: Chest, Traps and Calves

    Cardio: well, I prefer to log my 10 minute yoga as cardio, LOL

    Assessment: in my quest to get my macros in, I've been eating too much fatty seeds, nuts and coconut smiles, soon I will be so over any kind of fat! trying to at least meet my fat and protein macros and work my way through the Carbs, that, doesn't need any help, Carbs add up on their own!

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