"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,717 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning and 4 tonight. It's supposed to rain today. Let's see what happens.

    Cardio: walking- 3.5 miles (350 calories)

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

    Assessment: Steak and rice for dinner!
  • luluinca
    luluinca Posts: 2,899 Member
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    HHD guys!

    Had another great workout designed by my trainer.........Hamstrings/Glutes

    Cardio: 10 minute elliptical

    Strength: 25 min warm-up including pushups, situps and side to sides w/10 lb ball, bridges, donkey kicks, goblet squats, good mornings and single leg RDL's. Shoulder rehab.

    70 min strength training including:

    From Trainer:
    3X15 BB squat w/75 lbs
    3X15 KB sumo dead lift w/30 lbs

    3X15 straight leg BB dead lift w/65 lbs
    3X15 BB dead lift w/95 lbs

    3X15 machine prone leg curls w40 lbs
    3X15 Bulgarian split squats

    I added:
    3X1 min planks
    3X30 crunches w/25 lbs
  • MJFSH
    MJFSH Posts: 7,252 Member
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    OMG!!! how long have I been away?

    HHD gang!

    Strength: non today

    Cardio: Les Mills Combat: Ultimate Warrior Workout

    I haven't missed any workouts, just seems I have missed posting about it!
  • luluinca
    luluinca Posts: 2,899 Member
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    @MJFSH, based on your most recent profile pic.........I think you're getting that definition you wanted in your legs!!! Nice work!
  • ninerbuff
    ninerbuff Posts: 48,717 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and then 3 tonight. Cloudy today, so maybe I can get in an extra walk.

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

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

    Assessment: Taco Bell yesterday.
  • luluinca
    luluinca Posts: 2,899 Member
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    Yay, it's almost the weekend!

    Cardio: Put in about 45 minutes this morning, ran a couple of miles and then walked about .65 miles. Intended to do more but my dog came up a little lame so I brought her home. I'll go out again Saturday on my own I guess.

    Strength: Arms/Shoulders tomorrow

    Assessment: Hanging tough this week!
  • ninerbuff
    ninerbuff Posts: 48,717 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! Gotta get a haircut today. Then later may go watch "Beauty and the Beast".

    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: Ribs and rice.
  • MJFSH
    MJFSH Posts: 7,252 Member
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    Happy Friday and St. Patrick's Day!!!!

    Strength: Power Pyramid: Back, Biceps, Forearms and Abs Done!

    Cardio: non today

    Assessment: did the last workout of Power Pyramid this morning, I have increased my lift on almost all the moves, and have pushed my 1RM much further on almost all the moves!
    Moving on to 3 Prong Strong, again by Jim Stoppani, on Monday
  • luluinca
    luluinca Posts: 2,899 Member
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    TGIF and happy St. Pat's Day everyone! Hope you all have a great weekend. I'm looking forward to a rest day tomorrow................worked hard this week. Day 3 of new online training plan today and then day 4 on Sunday.

    Cardio: Missed it this morning.........ran short on time

    Strength: 20 min warmup including planks, pushups, good mornings, goblet squats, decline situps, donkey kicks and shoulder rehab.

    80 min Arms/Shoulders - Working my way up to 20 reps of everything so had to set some weight back a little until I get stronger............hopefully soon.

    3X12 BB shoulder press w/45 lbs
    3X20 alternating bicep curls w/12.5 lbs DB
    3X20 DB tricep kickbacks w/10 lbs

    3X15 landmine shoulder press w/45 lbs
    3X20 KB front raises w/10 lbs
    3X20 EZ bar bicep curl

    3X15 cable lat raise w/7.5
    3X20 cable rev grip tricep pushdown w/20

    3X20 cable straight bar pushdown w/20 lbs
    3X20 DB hammer curl w/12.5 lbs

    Assessment: Had a good week and lost about a pound from last week.
  • ninerbuff
    ninerbuff Posts: 48,717 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! 2 clients this morning. Going to my mom and dad's to visit and then later picking up my BIL to take him to Oakland airport. Will stop off at Scandia to play some video games with DD.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Sushi last night. Oh and ice cream.
  • luluinca
    luluinca Posts: 2,899 Member
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    Did a bit of a different workout this morning and enjoyed it.

    Cardio: 10 min elliptical

    Strength: 20 min warmup including planks, pushups, stiff leg deadlifts w/40lbs, goblet squats w/25 lbs, decline situps w/10 lbs, donkey kicks and shoulder rehab.

    70 min Quads/Calfs circuit training

    3 rounds each
    15 seated machine leg extension w/50 lbs
    10 each leg bosu step ups body weight

    rest 30 sec

    3 rounds each
    15 yd medicine ball lunge twist w/10 lbs
    15 yd Farmer's walk w/20 lbs

    30 sec rest

    3 rounds each
    15 seated leg press w/70 added each side
    15 seated leg press calf raises w/70 lbs added each side

    30 sec rest

    3 rounds each
    20 body weight calf raises
    20 bosu side squat hop

    Core #2'
    3X40 curl ups
    3X40 hip twists
    rest
    3X50 heel taps
    3X20 windshield wipers

    Assessment: Doing well with the internet training and moving right along with the final bit of weight loss.

    Hope you're all having a great weekend!
  • ninerbuff
    ninerbuff Posts: 48,717 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. Karate for my DD today so I get some extra time to do stuff for myself.

    Cardio: bike riding- 30 (200 calories)

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

    Assessment: Weekend was okay. Spent time with my mom and dad and my DD and I got to go to Scandia and play video games.
  • luluinca
    luluinca Posts: 2,899 Member
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    Have a great week everyone! Beginning week 2 of online training.'

    Cardio: 12 min elliptical

    Strength: 25 min warmup including planks, good mornings, single leg RDL's, goblet squats, situps and side to sides, donkey kicks, bridges, curl ups, heel taps and shoulder rehab.

    60 min chest/back

    3X20 BB bench press w/55 lbs
    3X20 flat bench DB fly w/10 lbs

    3X20 BB incline bench press w/45 lbs
    3X20 plate press w/20 lbs

    3X15 seated underhand horizontal row w/60 lbs
    3X15 seated cable wide grip row w/50 lbs
    3X15 bent over cable row w/70

    3X15 reverse grip lat pulldown w/60 lbs
    3X10 wide grip assisted pullup

    Assessment: Adding a little more fiber and some healthy fats into my diet this week.
  • ninerbuff
    ninerbuff Posts: 48,717 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 tonight. More rain headed our way again. Good thing I got the lawn done last week.

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

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

    Assessment: Pork chops and rice.
  • luluinca
    luluinca Posts: 2,899 Member
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    Hi guys!

    Got in a 3 mile run this morning without the dog! Knee feels fine so far. I think I'm ready to sign up for a slow 5K!

    Hope you're having a great week.........back to the gym tomorrow for a leg day!
  • MJFSH
    MJFSH Posts: 7,252 Member
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    Ha! Again i have forgotten to log in my workouts!
    Strength: I have started another Jim Stoppani's workout called 3 Prong Strong. Today was workout 2, Bench Press Strength, working chest, shoulders traps and triceps
    Cardio: non today
    Assessment: been eating like a boss, but as soon as i stop loading for a day or two my weight drops within 3 lbs of what i started. I can get used to this style of eating. Well, i can't, It's not been my norm and i look forward to going back to my lower carb days but then i wonder what for? If I'm doing fine with higher carbs, why do i need to cut them?
    I need to shop more plates for my barbel. I can squat my weight and to go higher, i need more plates
  • ninerbuff
    ninerbuff Posts: 48,717 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning and 4 tonight. Raining hard already. While waiting to pick up my DD from school, I heard a contest on the radio to call in. I did and I WON! So Saturday I'm going to go see MORRIS DAY and THE TIME in San Leandro!

    Cardio: walking- 3.5 miles (350 calories)

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

    Assessment: Baked chicken and rice!
  • ninerbuff
    ninerbuff Posts: 48,717 Member
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    MJFSH wrote: »
    Ha! Again i have forgotten to log in my workouts!
    Strength: I have started another Jim Stoppani's workout called 3 Prong Strong. Today was workout 2, Bench Press Strength, working chest, shoulders traps and triceps
    Cardio: non today
    Assessment: been eating like a boss, but as soon as i stop loading for a day or two my weight drops within 3 lbs of what i started. I can get used to this style of eating. Well, i can't, It's not been my norm and i look forward to going back to my lower carb days but then i wonder what for? If I'm doing fine with higher carbs, why do i need to cut them?
    I need to shop more plates for my barbel. I can squat my weight and to go higher, i need more plates

    Are you recomping?
  • MJFSH
    MJFSH Posts: 7,252 Member
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    @ninerbuff No, I don't think I can pull off a recomp, because of the genetics and also the dedication with the food timing and all. I'm supposed to be doing a straight bulk, but seems I can't even pull that off right! LOL

    Today:

    Strength: luckily not on the menu

    Cardio: Les Mills Combat, Combat 30

    Assessment: I woke up so sore and feeling beaten! was too hard to move around and by the time I got to the basement, I only had time for a 30 minute workout. I'm sore, top to bottom! legs, chest, shoulders, lats name it and it's burning! love when changing a workout routine makes you so sore like that!

  • luluinca
    luluinca Posts: 2,899 Member
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    HHD you guys!

    Cardio: Only if 6 minutes on the stairmaster counts

    Strength: 20 minute warmup including good mornings, goblet squats, single leg RDL, situps and side to sides, back extensions, side pulls and shoulder rehab.

    70 min Hamstring/Glutes (working up to 20 reps on most everything this week and next week and then I think I go back down in reps and higher in weight. 20 reps is hard!

    3X20 BB back squat w/75 lbs
    3X20 KB sumo squat w/30 lbs

    3X20 straight leg BB dead lifts w/65 lbs
    3X20 BB dead lifts w/85 lbs

    3X20 machine prone leg curls w/40 lbs
    3X15 Bulgarian split squats w/10 lbs

    3X1 min bosu ball planks
    3X40 bosu basic crunch

    Assessment: Don't seem to be losing yet this week and I've been playing around with my macros.

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