"TLFC" exercise and accountability support!
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Hey gang,
I like myself unconditionally!
Happy weekend! 2 clients this morning. Start of a new month! I also got a free pass for 30 days to watch HBO, so I'm FINALLY watching GAME OF THRONES!! I have 6 seasons to catch up on!
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Panda express!0 -
Happy Weekend everyone!
Cardio only today: 3.25 mile run..........yay, longest distance since knee injury last October!
Lost a little more weight last week so the total since Jan 28 is 10 lbs..........getting closer to ultimate goal everyday!
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Had a great night's sleep and got in a really good arm and shoulder workout this morning.
Cardio: 15 minutes stationary bike
Strength: 20 min warmup including planks, pushups, good mornings, single leg rdl's, sumo squats w/KB, heel taps, donkey kicks, shoulder rehab.
70 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
3X20 KB front raises w/10 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/15 lbs
Assessment: Celebrating my birthday week (we do that here.....LOL) so food might be slightly over a day or two. Trying to stick to a deficit most days though. Don't want to give up those 10 lbs I've lost so far this year.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 5 this evening. DD off for spring break. Buying groceries later today.
Cardio: bike riding- 30 (200 calories)
Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6
Assessment: Spent most of this weekend watching and catching up with GAME OF THRONES. Did okay eating trying out a new Mediterranean restaurant in town.
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Good Morning,
Strength: 3 Prong Strong, Squat Strength
Cardio: 10 hours of dancing to the live music
and that is a true statement! must have burned a calorie or two in the process too!0 -
Happy Monday everyone. Hope you all have a great week. I had helluva workout this morning. My trainer added a HIIT workout in once a week and so I did it this morning along with my regular workout but skipped the 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, bridges, and shoulder rehab.
60 min Quads/Calfs circuit training
3X20 seated machine leg extension w/40 lbs
3X20 each leg bosu step ups body weight
3X15 yd medicine ball lunge twist w/12 lbs
3X20 seated calf raise w/45 lb plate
3X20 seated leg press w/70 added each side
3X20 seated leg press calf raises w/70 lbs added each side
3X25 body weight calf raises
3X20 bosu side squat hop
30 min HIIT
4X20 mountain climbers
4X20 plank jacks
4X20 dbl KB swings w/15 lbs
4X20 alternating KB clean w/15 lbs
4X50 jumping jacks
4X20 med ball slam w/12 lbs
Assessment: Had a nice weekend with a couple of dinners out and still lost a pound.....whoohoo!0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 3 tonight. Another nice hot day today. Do have to mow the lawn today.
Cardio: walk/jog- 2 miles (250 calories)
Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6
Assessment: Sushi.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 3 clients this morning and 4 tonight. Leisure day. May do some bike riding.
Cardio: walking- 3.5 miles (350 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: Pork chops and rice.0 -
Had a nice workout this morning...........it's my birthday..........67 years young..........YIKES!
Cardio: 15 minutes 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
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 #1
Bosu planks
Bosu crunches
Bosu Scissors
Bosu side planks
Assessment: Celebrating all week for some reason with lots of dinners out so all bets are off of losing this week but I'll try to maintain.....LOL0 -
Happy Hump Day awesome people!
Strength: 3 Prong Strong, Bench Press Strength yesterday
Cardio: Les Mills Combat: Extreme Cardio Fighter today
Assessment: Still on with the bulking, and getting fatter, but hubby came back from his trip and he's comment was " OMG!!! Are you losing more weight?" ha! almost 10 lbs heavier and he saw me as losing weight, now I'm confused!0 -
Good Morning Gang@
Strength: 3 Prong Strong, Deadlift Strength
Cardio: non
Assessment: Physio tonight, massage on Saturday0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 4 clients this morning and then 3 tonight. Some laundry to do. Also DD has orthodontist appointment, but nothing crazy today.
Cardio: jog/walk- 2 miles (250 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Steak and rice.0 -
Happy Hump Day awesome people!
Strength: 3 Prong Strong, Bench Press Strength yesterday
Cardio: Les Mills Combat: Extreme Cardio Fighter today
Assessment: Still on with the bulking, and getting fatter, but hubby came back from his trip and he's comment was " OMG!!! Are you losing more weight?" ha! almost 10 lbs heavier and he saw me as losing weight, now I'm confused!
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Good morning and yay for it being almost the weekend.........we have a fun one planned!
Cardio: 2.85 mile run.........speed is improving. Not too bad for my first full day of being 67.
Strength: Tomorrow
Assessment: Hanging in there this week but just barely.....LOL0 -
Good morning and Happy Friday,
Strength: 3 Prong Strong: Power Focus
Cardio: well, not necessarily a cardio, but used the sport vibrating machine, after the workouts, that got blood circulating for sure!
Assessment: Pizza tonight, massage tomorrow and hopefully a R & R weekend altogether.0 -
Hey gang
I like myself unconditionally!
Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! It's my mom's 91st birthday today so this weekend going there to have a party!
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: Polish sausage and salad!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! 4 clients this morning. Then later off to my sister's to celebrate my my mom's birthday!
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Panera last night.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 5 this evening. Back to school and the grind again. May mow the lawn today too.
Cardio: bike riding- 30 (200 calories)
Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6
Assessment: Spent most of this weekend watching and catching up with GAME OF THRONES and an Easter egg hunt party with friends.0 -
Good Morning Fitfam!
Strength: 3 Prong Strong: Squat Strength, lifting at 85% of my 1RM, and it didn't kill me! Dreading the lift at 95% of my 1RM, in two weeks.
Cardio: Trying to practise Belly Dancing again tonight
Assessment: Eating absolutely anything I can get my hands on these days, wow! It will be tough, once I have to go back to my normal eating schedule!0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 3 tonight. Another nice hot day today.
Cardio: walk/jog- 2 miles (250 calories)
Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6
Assessment: Pork adobo and rice.0
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