"TLFC" exercise and accountability support!
Replies
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Now a good upper body workout! Cudos.Thursday: Strength Training
Upper body:
Push ups = 3x10
Spiderman push-ups: 2x5
Bicep curls = 1x8x20lb, 2x6x20lb
Hammer curls: 3x5x20lb
Triceps: skullcrushers 3x10x15lb, tricep dips 3x10.
Abs/back: 3x20 scissor kicks, 3x15 abdominal raises. 2x30sec plank, 2x30sec side planks.
Shoulders: 3x8x15lb lateral raise, 3x10x20lb shoulder fly, 3x10x10lb front lateral raise.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Finally have a day with only one client and some time to myself! Plan to do a good workout and get into me today. Probably will box today too.
Cardio:walk/jog- 3 miles (500 calories)
Strength:biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6
Assessment: My eating has sucked all week. That's why weight has been at a standstill.0 -
Happy Saturday, all! I'm enjoying some beautiful spring-like weather.
Cardio: 45 of jogging, mixed pace.
Food: Over yesterday, so will be on it today!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Kickboxing this morning then later off to my cousin's baby shower! Every weekend till summer we're doing something with family or close friends!
Cardio:kickboxing- 60 min (500 calories)
Strength: NONE
Assessment: I'm gearing up for dieting down harder once the weekend is over!0 -
Niner: sounds like a BUSY Spring!
Sunday: Softball practice for an hour. Gads, I was uncoordinated today. There's a reason I'm in right field. :sad: :laugh: At least my hitting was decent.
Food: on target.0 -
Hey...miss you both! Been too busy working, and now finishing packing for the Michigan boarding trip. Don't think I'm taking my computer, as it's only an overnight, so I won't be able to log on MFP. I don't think I'll even come close to reaching my the cals I'll burn on the slopes, so I'm not going to worry about it. I also tend to be less hungry the heavier I exercise....and I've packed water and zero-calorie gatorade drinks so that will help to refuel my body. Anywho....hope this body of mine holds up....Still have some pain in my hamstring, of course, but at least it's slowly diminishing. It's only been three weeks since I injured it, and most of the bruising is gone. I also have one last hurrah on Saturday the 10th and my season will be done. Then I'll rest and heal a little, and then back into training for my 5k!
Food was SO on today....ended up with 600 some calories to spare...What I like to call a "hollow" day because MFP yells at me for not eating enough haha. Oh well, if I'm not hungry, why push it right?
Cheerio.0 -
Probably better than me. I'd be on the bench.Niner: sounds like a BUSY Spring!
Sunday: Softball practice for an hour. Gads, I was uncoordinated today. There's a reason I'm in right field. :sad: :laugh: At least my hitting was decent.
Food: on target.0 -
Have fun and stay safe!!Hey...miss you both! Been too busy working, and now finishing packing for the Michigan boarding trip. Don't think I'm taking my computer, as it's only an overnight, so I won't be able to log on MFP. I don't think I'll even come close to reaching my the cals I'll burn on the slopes, so I'm not going to worry about it. I also tend to be less hungry the heavier I exercise....and I've packed water and zero-calorie gatorade drinks so that will help to refuel my body. Anywho....hope this body of mine holds up....Still have some pain in my hamstring, of course, but at least it's slowly diminishing. It's only been three weeks since I injured it, and most of the bruising is gone. I also have one last hurrah on Saturday the 10th and my season will be done. Then I'll rest and heal a little, and then back into training for my 5k!
Food was SO on today....ended up with 600 some calories to spare...What I like to call a "hollow" day because MFP yells at me for not eating enough haha. Oh well, if I'm not hungry, why push it right?
Cheerio.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Last week of TKO for this session. Class tonight and a client. It's also the start of my "cut" phase to ease into summer. So starting today my focus starts on being much more consistent and concentrate more on my workouts.
Cardio:walk/jog 3 mi (400 calories)
Strength:quads- squats, leg press, leg extensions. 12,10,8,6 increasing weight each set.
Assessment: I pretty much just blew the weekend probably because I knew my cut phase starts today.0 -
I didn't know this thread existed until now - what a great idea! Mind if I join in?
Saturday - 60 minutes of kickboxing at LA Boxing, I assume ~500 calories.
Sunday - Legs, Shoulders & Arms, lol:
10 minutes of rowing for cardio warmup
Power cleans: 15x45# bar, 7x75, 5x95
Barbell Squats: 10x95, 5x135, 5x165, then two sets of 5x185 (my personal best; not really heavy but I have back and knee issues) followed by 20 quick bodyweight squats
Overhead Barbell Press: 15x45, 5x75, 5x95, two sets of 7x105
Straight-leg dumbbell deadlifts, 1 set with a pair of 45s.
Upright rows, 1 set of 12 with a 65lb bar
Two supersets of bicep curls and lying tricep extensions (skullcrushers) w/ EZ curl bar, first sets 10x65, second sets 8x65
Two supersets of bicep curls and tricep kickbacks with dumbbells, 8x35 for the curls, 8x25 for the kickbacks
Seated calf raises with 45lb dumbbells on the knees; 2 sets.
That was a little over an hour with the warmup and 5 mins of cooldown.
Today - 45 minutes of s t r e t c h i n g ... I am sore and need it!
My eating is generally good when I track it; my MFP target is ~1800 cals, but on workout days I'll eat (or drink) back several hundred. Target macros are 40 carb, 30 protein, 30 fat. Last night I had a Sam Adams IPA (185 empty calories.)0 -
I didn't know this thread existed until now - what a great idea! Mind if I join in?
Saturday - 60 minutes of kickboxing at LA Boxing, I assume ~500 calories.
Sunday - Legs, Shoulders & Arms, lol:
10 minutes of rowing for cardio warmup
Power cleans: 15x45# bar, 7x75, 5x95
Barbell Squats: 10x95, 5x135, 5x165, then two sets of 5x185 (my personal best; not really heavy but I have back and knee issues) followed by 20 quick bodyweight squats
Overhead Barbell Press: 15x45, 5x75, 5x95, two sets of 7x105
Straight-leg dumbbell deadlifts, 1 set with a pair of 45s.
Upright rows, 1 set of 12 with a 65lb bar
Two supersets of bicep curls and lying tricep extensions (skullcrushers) w/ EZ curl bar, first sets 10x65, second sets 8x65
Two supersets of bicep curls and tricep kickbacks with dumbbells, 8x35 for the curls, 8x25 for the kickbacks
Seated calf raises with 45lb dumbbells on the knees; 2 sets.
That was a little over an hour with the warmup and 5 mins of cooldown.
Today - 45 minutes of s t r e t c h i n g ... I am sore and need it!
My eating is generally good when I track it; my MFP target is ~1800 cals, but on workout days I'll eat (or drink) back several hundred. Target macros are 40 carb, 30 protein, 30 fat. Last night I had a Sam Adams IPA (185 empty calories.)
Welcome! Glad to see a new face. Excellent workouts!0 -
I would love to join this thread...turns out it is my rest day today so nothing really to post, however I could use this type of accountability. It looks like this started in early November, however I promise to follow the same format. I was part of a 12 week thread like this last year and it really helped me focus.....Thanks Kristara0
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Welcome!I didn't know this thread existed until now - what a great idea! Mind if I join in?
Saturday - 60 minutes of kickboxing at LA Boxing, I assume ~500 calories.
Sunday - Legs, Shoulders & Arms, lol:
10 minutes of rowing for cardio warmup
Power cleans: 15x45# bar, 7x75, 5x95
Barbell Squats: 10x95, 5x135, 5x165, then two sets of 5x185 (my personal best; not really heavy but I have back and knee issues) followed by 20 quick bodyweight squats
Overhead Barbell Press: 15x45, 5x75, 5x95, two sets of 7x105
Straight-leg dumbbell deadlifts, 1 set with a pair of 45s.
Upright rows, 1 set of 12 with a 65lb bar
Two supersets of bicep curls and lying tricep extensions (skullcrushers) w/ EZ curl bar, first sets 10x65, second sets 8x65
Two supersets of bicep curls and tricep kickbacks with dumbbells, 8x35 for the curls, 8x25 for the kickbacks
Seated calf raises with 45lb dumbbells on the knees; 2 sets.
That was a little over an hour with the warmup and 5 mins of cooldown.
Today - 45 minutes of s t r e t c h i n g ... I am sore and need it!
My eating is generally good when I track it; my MFP target is ~1800 cals, but on workout days I'll eat (or drink) back several hundred. Target macros are 40 carb, 30 protein, 30 fat. Last night I had a Sam Adams IPA (185 empty calories.)0 -
The more the merrier!I would love to join this thread...turns out it is my rest day today so nothing really to post, however I could use this type of accountability. It looks like this started in early November, however I promise to follow the same format. I was part of a 12 week thread like this last year and it really helped me focus.....Thanks Kristara0 -
Thanks for the welcome!
This morning was modified P90X Chest & Back, which you probably know is mostly push-ups and pull-ups.
I do the standard and military style push-ups, and then for the next three push-up sets I do bench press instead
In the first round, I did three sets of flat bench, 6 reps at 205# (targeting a range of 5 to 8, but 6 got me dangerously close to failure today. My weight rack has safety bars, but I prefer not to test them ....
)
In the second round, I dropped down to 155# for incline bench, and did 9, 8, and 7 reps.
I used an Iron Woody pull-up assist band (medium green) for all of the pull-up sets today. Reps ranged from 10 to 15.
The bent-over rows and 1-arm rows (lawnmowers) were both 12 reps with 45# dumbbells.
A good day to you all!0 -
Nice. Add some dumbelll pull overs to stretch and finish back. You don't need a lot of weight, just enough to so you feel it in the back.Thanks for the welcome!
This morning was modified P90X Chest & Back, which you probably know is mostly push-ups and pull-ups.
I do the standard and military style push-ups, and then for the next three push-up sets I do bench press instead
In the first round, I did three sets of flat bench, 6 reps at 205# (targeting a range of 5 to 8, but 6 got me dangerously close to failure today. My weight rack has safety bars, but I prefer not to test them .... )
In the second round, I dropped down to 155# for incline bench, and did 9, 8, and 7 reps.
I used an Iron Woody pull-up assist band (medium green) for all of the pull-up sets today. Reps ranged from 10 to 15.
The bent-over rows and 1-arm rows (lawnmowers) were both 12 reps with 45# dumbbells.
A good day to you all!0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! TKO this morning and a couple clients today. Still focusing on improving my hamstrings.
Cardio:walk/jog- 3 miles (400 calories)
Strength:hamstrings and shoulders- seated leg curl, lying leg curl, shoulder press, side lateral, reverse flyes. 12,10,8,6 increasing weight each set.
Assessment: Had a great first day of dieting down.0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! TKO this morning and a couple clients today. Still focusing on improving my hamstrings.
Cardio:walk/jog- 3 miles (400 calories)
Strength:hamstrings and shoulders- seated leg curl, lying leg curl, shoulder press, side lateral, reverse flyes. 12,10,8,6 increasing weight each set.
Assessment: Had a great first day of dieting down.
Great job!!!!!0 -
Hello all, so this is my first day reporting off, so here it goes...I have the week off from weight lifting because I will start my new workout on Sunday.
Cardio: 35 min Hill setting on the tread mill Level 15...Run during hill part up to incline of 11.3 walk at the 5.5 incline. Then 30 in on arc....incline 20 resistance 28...then of course lots of stretching as I like to be bendable:-)
Strength: Ab ripperX
Assessment: Pretty good day actually...not enough calories but that never happens so really not concerned.
Have an amazing day all!0 -
Hey, welcome to the new posters! Glad to see you!! Here's the report from my Michigan two-day snowboarding trip:
I AM SO STOKED! Two perfect days of stoked snowboarding. I made TONS of progression. The mountain was amazing...I went from barely completing a green dot course on a 300 vert feet to regularly perfect runs on a 485 vert feet....I know it doesn't sound like a lot, but to a beginner that's huge. I even took my first jib on a box...and did a perfect boardslide TWICE. I originally convinced myself that I would need a lesson to really even attempt it, but I didn't want to go home not even trying. I just made up my mind to do it, since jibbing and hitting rails and boxes and jumps is ultimately what I want to do with my snowboarding....so to have a perfect season cap like that made ALL of this so worth it. I shredded SO hard for two days straight. I put so much work into it, but got that much more progression our of my riding. I wanted it bad, and I accomplished what I set out to do.
I am SO stoked about that. Perfect way to end my season. Time to finally rest, recover, heal and get ready for my June 5K...Back in the gym when the swelling goes down in my hip......0 -
Good enough! So are you holding on to the treadmill handles when you do this? If you are, then back the level down where you can do it with no hands. I say this because holding on reduces actual resistance by up to 40%. Other than that, keep posting!!Hello all, so this is my first day reporting off, so here it goes...I have the week off from weight lifting because I will start my new workout on Sunday.
Cardio: 35 min Hill setting on the tread mill Level 15...Run during hill part up to incline of 11.3 walk at the 5.5 incline. Then 30 in on arc....incline 20 resistance 28...then of course lots of stretching as I like to be bendable:-)
Strength: Ab ripperX
Assessment: Pretty good day actually...not enough calories but that never happens so really not concerned.
Have an amazing day all!0 -
Glad you had a great time and great finish to you season! Let's get ready for your next endeavor!Hey, welcome to the new posters! Glad to see you!! Here's the report from my Michigan two-day snowboarding trip:
I AM SO STOKED! Two perfect days of stoked snowboarding. I made TONS of progression. The mountain was amazing...I went from barely completing a green dot course on a 300 vert feet to regularly perfect runs on a 485 vert feet....I know it doesn't sound like a lot, but to a beginner that's huge. I even took my first jib on a box...and did a perfect boardslide TWICE. I originally convinced myself that I would need a lesson to really even attempt it, but I didn't want to go home not even trying. I just made up my mind to do it, since jibbing and hitting rails and boxes and jumps is ultimately what I want to do with my snowboarding....so to have a perfect season cap like that made ALL of this so worth it. I shredded SO hard for two days straight. I put so much work into it, but got that much more progression our of my riding. I wanted it bad, and I accomplished what I set out to do.
I am SO stoked about that. Perfect way to end my season. Time to finally rest, recover, heal and get ready for my June 5K...Back in the gym when the swelling goes down in my hip......0 -
Hey gang
I like myself unconditionally!
Happy Humpday! Couple of clients this morning and TKO tonight. Had a really good workout yesterday and looking forward to hitting my back workout this morning.
Cardio: walk/jog- 3 mi (400 calories)
Strength:back- pullups, t-bar rows, seated cable rows, straight arm pressdowns. 12,10,8,6 increasing weight each set.
Assessment: Little water retention, so I need to drink a little more today to offset it.0 -
Lol..no I am not, can't hold and run:-)
Good enough! So are you holding on to the treadmill handles when you do this? If you are, then back the level down where you can do it with no hands. I say this because holding on reduces actual resistance by up to 40%. Other than that, keep posting!!Hello all, so this is my first day reporting off, so here it goes...I have the week off from weight lifting because I will start my new workout on Sunday.
Cardio: 35 min Hill setting on the tread mill Level 15...Run during hill part up to incline of 11.3 walk at the 5.5 incline. Then 30 in on arc....incline 20 resistance 28...then of course lots of stretching as I like to be bendable:-)
Strength: Ab ripperX
Assessment: Pretty good day actually...not enough calories but that never happens so really not concerned.
Have an amazing day all!0 -
I eked out 100 pushups (4x25) and 100 sit-ups (4x25) this evening. That's all I could get my mind around today, as earlier I had to call 911 for a co-worker who nearly passed out during our weekly staff meeting; her heart was racing, skin tone was literally gray; many other symptoms. Scary stuff!
My nutrition was rushed and macros were way off, but total calories were not over by too much.0 -
Dang! Brings stuff to perspective about health and life.I eked out 100 pushups (4x25) and 100 sit-ups (4x25) this evening. That's all I could get my mind around today, as earlier I had to call 911 for a co-worker who nearly passed out during our weekly staff meeting; her heart was racing, skin tone was literally gray; many other symptoms. Scary stuff!
My nutrition was rushed and macros were way off, but total calories were not over by too much.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! Last TKO class for this 6 week session! I start up another on again in a couple of weeks. What's great is since I've instituted the program in my gym, I now have a waiting list of people who want in! Both my morning and evening classes are already fully booked.
Just have TKO, a client and the Volleyball team tonight.
Cardio:jog/walk- 3 miles (500 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 increasing weight each set.
Assessment:I was really good yesterday and so weight is down a little.0 -
Dang! Brings stuff to perspective about health and life.
Absolutely! She was released and they are awaiting blood test results; apparently it was not a heart attack or stroke, thankfully.
By the way Niner, what's TKO? Congrats on the success!
Also, now that you are cutting, are you just reducing calories across the board, or are you also adjusting your macro ratios?
_____________
Today was higher-rep, lower weight, total body strength day.
Sets of 18, 15, 12, 10 and 8, increasing weight each set, but with less than I do on other strength days. Also only 30 seconds rest between sets, which keeps the heart rate elevated. It's more of an endurance workout, I suppose, but with basic lifts:
Barbell Deadlifts
Flat Bench Press
Barbell Squats (only managed 6 the last set)
Bent-Over Barbell Rows
Overhead Barbell Press
Food will be spot-on today.0 -
Hi, all! Hello again ot the new faces!
Crazy week, no excuses, though. Thursday should not be my first workout of the week. Eek!
Strength Training:
Upper body:
Push ups = 3x10
Spiderman push-ups: 2x5
Bicep curls = 3x10x20lb
Hammer curls: 3x8x20lb
Triceps: skullcrushers 3x10x15lb, tricep dips 3x10.
Abs/back: 3x20 scissor kicks, 4x20 abdominal raises. 5x30sec superman, 2x30sec plank, 2x30sec side planks.
Shoulders: 3x8x15lb lateral raise, 3x10x20lb shoulder fly, 3x10x10lb front lateral raise.
Food: On target. Been a good week with food and have dropped a pound.0 -
TKO is the name of my kickboxing class in my gym. Stands for Team Kickboxing Ouch!!!:bigsmile:Dang! Brings stuff to perspective about health and life.
Absolutely! She was released and they are awaiting blood test results; apparently it was not a heart attack or stroke, thankfully.
By the way Niner, what's TKO? Congrats on the success!
Also, now that you are cutting, are you just reducing calories across the board, or are you also adjusting your macro ratios?
_____________
Today was higher-rep, lower weight, total body strength day.
Sets of 18, 15, 12, 10 and 8, increasing weight each set, but with less than I do on other strength days. Also only 30 seconds rest between sets, which keeps the heart rate elevated. It's more of an endurance workout, I suppose, but with basic lifts:
Barbell Deadlifts
Flat Bench Press
Barbell Squats (only managed 6 the last set)
Bent-Over Barbell Rows
Overhead Barbell Press
Food will be spot-on today.
Nice lifts!0
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