"TLFC" exercise and accountability support!
Replies
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kbox class this morning. Have to do some cleaning early in the week because BIL and SIL arrive tomorrow.
Cardio: walk- 30 minutes (200 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.
Assessment: Spaghetti and meatballs for dinner. It was a tiring day yesterday. I'll make adobo for tonight.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. BIL and SIL come in to stay with us over the weekend. Also losing one of your long time trainers due to moving. Will have a going away bowling party with her tonight.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment: Panda Express for dinner last night. Feeling good overall today.
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Cardio: 15 mins fast marching
Strength: dumbbells last night
Yoga 56 mins this morning
Assessment: I gained .8 lbs last week. I missed dumbbells once and I did a lot of extra snacking. Today is a fresh start!
Food: eggs, yogurt, oatmeal and chicken. Yesterday I got into the candy. I know better.0 -
Strength: did my dumbbells! Yay!
Assessment: the crunches are getting easier. Yay! And I'm back to doing half of the squats before my knee feels a pinch. So that's some progress, even if my weight isn't dropping very fast.
Food: I was hungry so I chose well and had an extra yogurt but then I had cookies, too. Forever a struggle.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Workout then it's the celebration for my daughter's bday and graduation with family and friends! Rented the Marriott hotel suite for the occasion and a DJ
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- squats, leg press, hack squats, leg extensions, lunges 4x12,10,8,6
Assessment: Pizza. Not always the best choice but it's what we had available at the time.
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Hey gang,
I like myself unconditionally!
Happy Monday and Independence day! Just morning schedule. We close at 4pm so I have no evening clients or class! Yay! Going to my uncles house to celebrate 4th and also a surprise party for a cousin who's leaving for med school for 4 years.
Cardio: walk/run - 30 min (350 calories)
Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6
Assessment: Ribs and salad for dinner, but I've been a glutton ever since Saturday. Luckily weight gain has been minimal.
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Cardio: 15 min fast marching video
Strength: 60 mins yoga
Assessment: crazy day. Glad I could fit my workout in.
Happy independence day!
Annie0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. A couple of new clients filling open spots in my new schedule is going to keep me super busy today.
Cardio: walk- 30 minutes (150 calories)
Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6
Assessment: Family party so too much food to even try to figure out what I ate. Well back to my regular eating now and trying to lose these extra pounds.
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Strength: did my dumbbells Yay!
Assessment: I ate a lot of sugar today and I could feel it in my workout.
Annie0 -
Last week:
Cardio: Hiking
Analysis: Had a great time camping last week. Without any kind of pedometer or accurately measure distance hiked, I have to rely upon estimates based upon average pace combined with time spent hiking with a full backpack, but I estimate I logged between 10-12 miles per day for six days, with one day hitting 15 miles thanks to a 5k before breakfast on top of my normal day. No real strength component except for a couple times putting the young pups in their place, once doing a pullups contest and once a pushups contest (won both times).
Meals: Food was highly variable, sometimes hearty and sometimes very protein-light (I brought two protein shakes for just such occasions), along with drinking 4-5 liters of water each day but sweating out a lot in return. Net result was I lost about a pound, but it's impossible to know if that was actual weight or water weight.
Yesterday:
Strength: Leg Day
Squats 4x10
RDL 3x10
Leg Extend 2x10
Seated Leg Curl 2x10
Weighted Step-Ups 3x10
Analysis: Thanks to all my hiking with a weighted pack, I figured my legs at least got a thorough workout last week and thus wouldn't have any trouble in the weight room. I did have to drop the weight on my squats by about 5% to keep form good, but I can live with that. What was more annoying was having to get to work extra early, so my workout had to wait until after work rather than first thing in the morning. Not only did this likely affect my energy levels, but I had to face a huge post-work crowd all clammering for the same equipment, forcing me to swap from leg presses to step-ups.
Meals: Lunch - roast beef sandwich, Dinner - pork chops
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Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and it's a long day ahead. Looking forward to a nap before second shift.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Chicken sandwich and some fries. Luckily I had 1600 calories to spend on it. Of course I didn't eat that much. Still had room for some snacking.
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kbox class this morning. Early start with new clients and long day again today.
Cardio: walk- 30 minutes (200 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.
Assessment: Steak and salad yesterday. I've been a little tired as of late but at least I'm getting enough sleep.
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Welcome back @nossmf sounds like you had a great time!0
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Cardio: Walking 30 minutes
Strength: Pull Day
Pullups 3 sets
BB Row 4x10
BB Shrugs 3x10
Cable Row 5x5
Face Pull 3x10
Cable Hammer Curl 3x10
Analysis: I used to try to load up my curls heavy, but lately I've dropped the weight almost in half and have been doing super-slow negatives instead, one second per rep (so the first rep is one second down, second rep is two seconds down, all the way up to 10 seconds lowering on the final rep). Some serious lactic burn!
Food: Lunch - hamburger, Dinner - Hawaiian BBQ chicken with rice
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Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. Really busy today because I'm picking up slack from some trainers here who have been MIA. Long day ahead.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment: Super burrito for dinner. I had a lot of calories spared for dinner and used them. Feeling really great because I've caught up on some needed rest after the long weekend.
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Cardio: 15 mins fast marching
Strength: dumbbells last night, yoga this morning
Assessment: my knee is still weak. I don't think I injured it, but it was complaining during the yoga. I guess it will take more patience.
I'm back on my routine diet, after several cheat days. Yay! But I gained 1.2 pounds last week. Boo.
Annie0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Workout then later I'll go check out "Thor: Love and Thunder" with my daughter.
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- squats, leg press, hack squats, leg extensions, lunges 4x12,10,8,6
Assessment: Sushi last night. Had a bento box and it was so satisfying. Weight is back down after partying all last weekend.0 -
Strength: did my dumbbells! Yay!
Assessment: I've been procrastinating lately; not getting started on time. Got to quit that slide.
Annie0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Just morning clients. Thor was funny and great to watch.
Cardio: jog/walk- 3 miles (350 calories)
Strength: hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Fresh shrimp rolls for dinner.
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Yesterday
Strength: Push Day
Cable Twist In/Out 2x15
Bench Press 5x5
Incline Bench Press 3x10
Decline Machine Press 5x5
Seated OHP 3x5
Cable Pushdown 3x10
Analysis: Worked the work, earned the protein shake.
Meals: Lunch - tomato soup with grilled cheese, Dinner - baked salmon with rice
Life: Not gonna get my full-body this week, but got all three body parts in.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kbox class tonight.
Cardio: walk/run - 30 min (350 calories)
Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6
Assessment: Panda Express for dinner. I didn't do much after work. Just rested and watched some shows I recorded.
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Strength: Leg Day
Squats 4x20
BB Step-Ups 3x10
Leg Press 5x5
Glute Press 2x10
Calf Raises 3x10
Analysis: I'm ready to increase my 20-rep squat weight again, which will put it only about 50# less than my 10-rep weight.
Meals: Lunch - BBQ pork chops with peas, Dinner - chicken stir-fry with rice
Life: My wife still hasn't been released from the hospital to come home yet (she went in last Wednesday due to stomach pains, turned out to be gallstones requiring gallbladder removal, had surgery that day, but rare complications have kept her there since). Between her being gone almost a week, plus me camping the week before that, we've only had 2 nights together in the last two weeks. After 20 years of marriage sharing a bed, it feels odd being solo.
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Life2: Maybe this falls under the category of "over sharing", but when I was camping and hiking everywhere I was drinking 5-6 liters of water each day, compared to my usual 2-3 liters per day with my desk job. Yet I made the same number of trips to the men's room per day. Reckon the rest got released as sweat and exhaling.
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Crossing my fingers for your wife to get well soon.Strength: Leg Day
Squats 4x20
BB Step-Ups 3x10
Leg Press 5x5
Glute Press 2x10
Calf Raises 3x10
Analysis: I'm ready to increase my 20-rep squat weight again, which will put it only about 50# less than my 10-rep weight.
Meals: Lunch - BBQ pork chops with peas, Dinner - chicken stir-fry with rice
Life: My wife still hasn't been released from the hospital to come home yet (she went in last Wednesday due to stomach pains, turned out to be gallstones requiring gallbladder removal, had surgery that day, but rare complications have kept her there since). Between her being gone almost a week, plus me camping the week before that, we've only had 2 nights together in the last two weeks. After 20 years of marriage sharing a bed, it feels odd being solo.
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. One of my clients is super nice and wants to buy me a telescope because he knows I'm a science nerd.
Cardio: walk- 30 minutes (150 calories)
Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6
Assessment: Fresh shrimp roll and pot stickers for dinner. I thought I'd weigh a little less this morning, but it must be the sodium overload from last night.
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Strength: Pull Day
Pulldowns 2x10
Chindowns 2x10
Machine high rows 5x5
Machine low rows 5x5
T-Bar rows 3x10
DB Shrugs 3x12,10,8
Preacher Curls 3x8,10,12
Analysis: Wanted to test myself with my DB shrugs by working up to the 120# DB's for my final set. Been a mental block for a while that it'd be too much, but I forced myself to try today, and lo and behold I cranked out 8 reps without dropping it on my foot, so we'll call it a success!
Side note: Is it sexist of me to say I enjoy watching the girls lifting weights? Not in any old-man creepy way, but because they almost invariably have perfect form, worrying more about posture while keeping the weights manageable, compared to the average guy who is often loading more than he truly can lift in a controlled fashion and therefore his form suffers in one way or another.
Side note 2: How am I supposed to gauge whether my back is developing properly? Obviously the mirror muscles are easy to monitor progress, but beyond becoming a contortionist to look behind myself at a mirror, how can I determine if my work is in fact working for my lats? Yes, the weights I use continue to go up, so I guess there's that.
Meals: Lunch - buffalo chicken sandwich, Dinner - Taco Tuesday
Wife update: She is going bananas in the hospital room, only seeing her kids for brief visits at a time, not seeing her cats at all, limited to watching the dozen channels on the hospital TV instead of our collection of DVD's or streaming services (Netflix, Hulu, etc). She seems to have cleared the major hurdle as described to me by the doctor a few days ago, so not sure what's keeping her there now other than an abundance of caution on the part of the hospital staff.
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No. Gyms of today are much more inundated with females lifting versus when I was in my hey day. Most females that lift well KNOW they do and also get a kick out of outdoing some of the average men there. Luckily for me, if I happen to go up and correct some form for them, they aren't thinking I'm creepy and thank me for helping them.Strength:
Side note: Is it sexist of me to say I enjoy watching the girls lifting weights? Not in any old-man creepy way, but because they almost invariably have perfect form, worrying more about posture while keeping the weights manageable, compared to the average guy who is often loading more than he truly can lift in a controlled fashion and therefore his form suffers in one way or another.
There's always turning around and taking a back selfie or using parallel mirrors. Lol, one of the things I do at Target is to try on a shirt in the dressing room with a 3 way mirror just to check my back.Side note 2: How am I supposed to gauge whether my back is developing properly? Obviously the mirror muscles are easy to monitor progress, but beyond becoming a contortionist to look behind myself at a mirror, how can I determine if my work is in fact working for my lats? Yes, the weights I use continue to go up, so I guess there's that.
That's good to hear.Wife update: She is going bananas in the hospital room, only seeing her kids for brief visits at a time, not seeing her cats at all, limited to watching the dozen channels on the hospital TV instead of our collection of DVD's or streaming services (Netflix, Hulu, etc). She seems to have cleared the major hurdle as described to me by the doctor a few days ago, so not sure what's keeping her there now other than an abundance of caution on the part of the hospital staff.
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Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and it's my long day. Will be glad to nap later before second shift.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Pork chops and salad. Weight is steady so I have to start tightening up on my cardio a little more.
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Cardio: fast marching 15 mins
Strength: dumbbells last night, 60 mins yoga today.
Assessment: Doing fine with the exercise, need some discipline with my diet! Too many treats!
@nossmf glad your wife is feeling better. Hope she gets home soon.0 -
Cardio: Elliptical - 5km (420 calories)
Strength: Push Day
Cable Twist In/Out 2x15
Bench Press 5x5,4,3,2,5
Incline DB Press 3x10
Decline Cable Fly 3x10
Standing OHP 3x10
EZ Bar Lying Skullcrusher 3x8,10,12
Analysis: Due in part to reading some threads on here, plus grudging acknowledgement that I'm not as young as I once was lol, I've decided to stop pushing my bench press to ever higher numbers, and instead focus upon increasing the reps at the weights I'm already pushing. Doesn't mean going light, just working up to doing 90% of 1RM for reps on my last set. Banged out 5 reps with the spotter not having to assist at all, so felt pretty good. I've also swapped my standing OHP from being sets of 5 to sets of 10 (I will still do sets of five when I'm seated and have better core support).
Meals: Lunch - chicken strips with rice, Dinner - home grilled hamburgers
Life: My wife is home! She's largely pain-free, just having to endure nausea which is letting her drink water but not keep any solid foods down for long. She has an oxygen tank to supplement her breathing at night, the sound of which will take me some getting used to (she's been used to it for the past week at the hospital), but I'll endure it gladly if it means she's home. Boss let me take the rest of the week off (technically he said to TRY to work from home, but he understands if I'm distracted) to be here with her. (Doesn't stop me from hitting the gym in the morning when she's still sleeping, and since I didn't have an hour+ commute ahead of me I decided to throw back in some cardio as well.)
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