"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,716 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and then 3 tonight. Get some housework done.

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

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

    Assessment: Chicken salad yesterday.
  • ninerbuff
    ninerbuff Posts: 48,716 Member
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    MJFSH wrote: »
    @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!
    If it's just extra calories you need, pick up something calorie dense with at least some nutritional value. Like a cheeseburger.


  • luluinca
    luluinca Posts: 2,899 Member
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    Today is our Friday and we're taking off to go to one of the casinos this afternoon and spend the night....yippee! Had a great arm day and the 20 reps were a little easier today since it was arms and not squats and dead lifts.....those killed me yesterday!

    Cardio: 12 min elliptical

    Strength: 20 min warmup including planks, pushups, good mornings, single leg rdl's, sumo squats w/KB, heel taps, donkey kicks, shoulder rehab.

    60 min strength training including

    3X15 BB shoulder press w/40 lbs
    3X20 DB alternating bicep curl w/15 lbs
    3X20 DB tricep kickbacks w/12.5 lbs

    3X20 landmine shoulder press w/45 lbs
    3X15 DB front raises w/12.5 lbs
    3X20 EZ bar curl w/2.5 lbs added each side

    3X20 cable lateral raise w/20 lbs
    3X20 cable rev grip tricep pushdown w/20 lbs

    3X20 cable tricep push down (bar) w/20 lbs
    3X20 hammer bicep curl w/20 lbs

    Assessment: Going to try to just eat semi-healthy tonight....LOL

    Have a great weekend.........see 'ya Saturday or Sunday!
  • MJFSH
    MJFSH Posts: 7,252 Member
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    ninerbuff wrote: »
    MJFSH wrote: »
    @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!
    If it's just extra calories you need, pick up something calorie dense with at least some nutritional value. Like a cheeseburger.


    Haha believe me, i do. I'm big on sweets so i have what i want still making sure all macros are met while satisfying the sweet tooth. It's been great but a day or two of not keeping up with extra calories takes me right back to my starting weight. No complaints there, i should be happy about it, because before, losing weight was such an impossible task for me to do.

    Strength: 3 Prong Strong: Deadlift Strength done! Not all as sore today tho. Maybe because my previous back routine was kinda similar to this one.
    Cardio: Too tired, maybe on weekend
  • ninerbuff
    ninerbuff Posts: 48,716 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! Finishing cleaning up later today then maybe catch a movie.

    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.
  • ninerbuff
    ninerbuff Posts: 48,716 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! 2 clients this morning. DD is staying the night at a friend's house so I can go and enjoy myself tonight watching MORRIS DAY and THE TIME!!!!!!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

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

    Cardio: About a 3.25 mile walk with the dog to the park and back which means the "BIG" hill! We ran a little of it but I'm being careful because she's been fighting a shoulder injury and although she seems fine I don't want her to overdo it!

    Strength: Tomorrow at the gym

    Assessment: Had a couple of day off the path but back to it today!
  • luluinca
    luluinca Posts: 2,899 Member
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    Got in a nice fairly easy workout in this morning. I was tired so the timing for this workout was perfect!

    Cardio: 15 min stationary bike

    Strength: 25 min warmup including planks, pushups, stiff leg deadlifts w/40lbs, goblet squats w/25 lbs, decline situps w/10 lbs, donkey kicks, heel taps, windshield wipers, bridges, back extensions and shoulder rehab.

    50 min Quads/Calfs circuit training

    3 rounds each
    20 seated machine leg extension w/40 lbs
    15 each leg bosu step ups body weight

    rest 30 sec

    3 rounds each
    15 yd medicine ball lunge twist w/12 lbs
    15 yd Farmer's walk w/22.5 lbs

    30 sec rest

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

    30 sec rest

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

    Assessment: Looking forward to another week of hard workouts and good food!

    Enjoy your Sunday!
  • ninerbuff
    ninerbuff Posts: 48,716 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. Regular Monday stuff for me to do today.

    Cardio: bike riding- 30 (200 calories)

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

    Assessment: Went to the concert this weekend and had fun!
  • luluinca
    luluinca Posts: 2,899 Member
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    I killed it at the gym this morning. Not sure how since I'm eating at a deficit but I seem to be getting stronger anyway. Chest/back is my new favorite day of the week!

    Have a great week everyone!

    Cardio: 10 min elliptical

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

    60 min chest/back and a little core

    3X20 BB bench press w/55 lbs
    3X20 flat bench DB fly w/12.5 lbs

    3X20 BB incline bench press w/45 lbs
    3X15 plate press w/10 lbs

    3X20 seated underhand horizontal row w/50 lbs
    3X15 seated cable wide grip row w/50 lbs
    3X20 bent over cable row w/70

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

    Core
    3X1 min bosu planks
    3X40 bosu crunches
    2X60 bosu leg scissors
    2X30 sec each side bosu side planks

    Assessment: Surprisingly enough I lost about a pound over the weekend which is kind of unusual!
  • ninerbuff
    ninerbuff Posts: 48,716 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 tonight. Nice day today. That means some biking time!

    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.
  • MJFSH
    MJFSH Posts: 7,252 Member
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    Hello!!!!

    Happy Tuesday my friends!!!

    Strength: 3 Prong Strong: Bench Strength

    Cardio: tomorrow

    was staying at home a few days and my weight has sky rocketed, give it a day or two and I believe it will be all gone again, this weight thing, and bulking is funny! can't wait to get back to cut phase, so I know what I'm doing!
  • luluinca
    luluinca Posts: 2,899 Member
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    Hope you're all having a great day!

    Cardio: 2.75 mile run this morning. Fastest pace since last October so I'll take it!

    Strength: Tomorrow

    Assessment: Having a good week overall. Taco Tuesday tonight but I'll just have a couple of carnitas tacos and a few black beans...........keeping it low.

  • luluinca
    luluinca Posts: 2,899 Member
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    Taking a couple of days off from exercise to get caught up at work.....see y'all Friday!
  • ninerbuff
    ninerbuff Posts: 48,716 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning and 4 tonight. Maybe mow the lawn 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: Steak and rice.
  • ninerbuff
    ninerbuff Posts: 48,716 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and then 3 tonight. Get some housework done.

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

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

    Assessment: Subway yesterday. Hadn't had it in like forever!
  • MJFSH
    MJFSH Posts: 7,252 Member
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    Good morning,

    Strength: 3 Prong Strong: Deadlift Strength

    Cardio: none

    Assessment: getting tired of eating like a fat kid, I want to get back to eating my style and see the muscles I have worked hard for, got to have a chat with my coach about it.
  • ninerbuff
    ninerbuff Posts: 48,716 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! Last day of the month and last day of school for a week for my DD for spring break. I kinda need it too from the school.

    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: Mcnuggets last night. Too lazy to cook anything.
  • luluinca
    luluinca Posts: 2,899 Member
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    TGIF guys! Hope everyone has a great weekend! It's going to be nice and warm here so it'll be a jacuzzi weekend for sure and maybe a margarita!!!

    Cardio: 15 min elliptical

    Strength: 25 minute warmup including planks, pushups, donkey kicks, good mornings, goblet squats, situps and side to sides, side pulls and shoulder rehab.

    70 min Hamstring/Glutes-20 reps feels like I'm doing aerobic weight lifting....LOL

    3X20 BB back squat w/75 lbs
    3X20 KB sumo squat w/40 lbs

    3X20 straight leg BB dead lifts w/70 lbs
    3X20 BB dead lifts w/85 lbs

    3X20 machine prone leg curls w/40 lbs
    3X15 single leg squats w/TRX

    Assessment: Had kind of a rough week stress and work wise but hopefully back to normal this weekend.
  • MJFSH
    MJFSH Posts: 7,252 Member
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    Happy Friday Fitfam! @luluinca I'm so jealous of the Jacuzzi and margarita weekend, time to step up my game and get some I assume! :)

    Strength: 3 Prong Strong: Power Focus done!

    Cardio: maybe over the weekend, haven't done much cardio lately

    Assessment: I think I will be going for a massage tomorrow, feeling sore and stiff
    mmm or maybe find a party and crash it! :)

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