"TLFC" exercise and accountability support!
Replies
-
Strength: Full Body
Deadlifts 5x5
Hack Squat 3x10
DB Press <superset> DB Row 3x10
DB Front Raise <triset> DB Lateral Raise <triset> DB Rear Lateral Raise 3x10
DB Curl <superset> Lying DB Extension 3x10
Analysis: Rather than wait until Saturday to do this workout AND some cardio together, I did my lifting today since I have a church choir retreat Saturday morning. My lower back wasn't an issue during my deadlifts, my gimpy shoulder wasn't an issue on anything upper body, so it was a good session.
Food: Lunch - roast beef sandwich, Dinner - baked salmon with rice0 -
Hi folks, 36F, 5'4", 204.2 lbs this morning.
New here but not new to fitness or proper weight loss and health. I previously lost 35 lbs but old habits crept back on me and I am back with 70 to lose. Committed to keeping it off for good this time. Just starting out with that beginner mindset again, but ready to get after it.
1RMs
Bench: 165 lb
Squat: 240 lb
DL: 290lb
Cardio:
Walk 3 miles at 3mph (2 miles prior to workout then 1 after)
Strength
Bench: 3x6 @ RPE 6
Duffalo bar squat: 3x6 @ RPE 6
Power bar squat: 1x12 @ RPE 6
RDL 3x10 @ RPE 6
Sprinter sit ups 3x12 bw
Lat pulldown: 3x10
Oblique band iso holds 3x30 sec each side
Assessment
Good adherence to cals and protein; feeling good and looking forward to making this happen.
0 -
Welcome, welcome, welcome @Yanezpina! Don't take this the wrong way, but may I point out those are massive 1RM's for a lady? At least in my decade plus experience lifting anyway. Other gyms may of course have different clientele resulting in different numbers, but at my gym only one woman in twenty lifting look like they could match you.0
-
Welcome!Hi folks, 36F, 5'4", 204.2 lbs this morning.
New here but not new to fitness or proper weight loss and health. I previously lost 35 lbs but old habits crept back on me and I am back with 70 to lose. Committed to keeping it off for good this time. Just starting out with that beginner mindset again, but ready to get after it.
1RMs
Bench: 165 lb
Squat: 240 lb
DL: 290lb
Cardio:
Walk 3 miles at 3mph (2 miles prior to workout then 1 after)
Strength
Bench: 3x6 @ RPE 6
Duffalo bar squat: 3x6 @ RPE 6
Power bar squat: 1x12 @ RPE 6
RDL 3x10 @ RPE 6
Sprinter sit ups 3x12 bw
Lat pulldown: 3x10
Oblique band iso holds 3x30 sec each side
Assessment
Good adherence to cals and protein; feeling good and looking forward to making this happen.
0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Just gotta do some light cleaning and laundry today. Will rest cause I'm kinda beat with school starting and working longer now than over the summer.
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- leg press, squats, hack squats, leg extensions 4x12,10,8,6
Assessment: Taco Bell yesterday for dinner. I was too tired to cook anything after putting in a 12 hour day of work.
0 -
Cardio: ~3 mile walk
Strength: 60 minutes hot yoga (never really sure how to count yoga. It gets the heart rate up like cardio, but is definitely very strength based. Putting it here for now.)
Assessment: Good adherence yesterday. We have a bumper crop of zucchini in the garden so made zucchini "boats" and filled them with a mix of ground chicken, tomato, corn, onion, garlic, and black beans topped with cheese. Super tasty and high protein, glad I tried it!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! A full schedule this morning. Have a family party to attend after work with a lot of food again.
Cardio: jog/walk- 3 miles (350 calories)
Strength: hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Chinese for dinner.
0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kbox class tonight. Okay it's been almost a month since I've run on the treadmill and today I'll try and hopefully not have any issues.
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: Pizza yesterday. I was bushed and daughter was begging me for pizza and I just wanted to relax and watch House of the Dragon last night.
1 -
Happy Monday!
Cardio: HIIT walk/run 30min and 3x400m rowing
Strength: 30 min circuit of db clean & jerk, db curls, push ups, db deadlift
Assessment: Had friends over for a BBQ yesterday (weekly free meal). Didn't log anything and was up 1.5 lb today, but back on track today.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. A week in school now and the kids are coming up to me to talk now.
Cardio: walk- 30 minutes (150 calories)
Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6
Assessment: Steak and salad for dinner. I'm a TLC junkie and watching the Family Chantel last night felt good/bad because though I liked them as a couple, family on both sides are horrible to their inlaws.
0 -
From yesterday (Monday):
Strength: Leg Day
Squats 4x10
SLDL 3x10
One-leg leg press 3x10
Leg extensions 2x10
Seated leg curls 2x10
Planks 3x30 sec
Analysis: Normally I like to lift first thing after waking, so I get up at 5am to lift before work. Today I had to be AT work by 6, and my gym doesn't open until 5, so I had to push my workout until after the work day. Got it done, but felt odd. Especially disappointed in my planks...figured I could do a couple minutes per set, but form was already suffering after a quarter of that time. Will have to build up over the weeks to come.
Food: Lunch - PBJ, Dinner - sloppy Joe's
Life: Had a wonderful salmon dinner last Friday, was looking forward to using the leftovers as a work meal. Then I remembered how much people gripe about reheating fish in the break room microwave, so I decided to be a nice coworker and NOT bring the salmon to work. Since I had zero leftovers otherwise, my lunch was a low-protein PBJ and a protein shake. Bleh.
Life 2: The gym finally declared the hot tub "fixed" but it was barely what I would call warm, let alone actually therapeutically hot. At my age after a heavy leg day, soaking in a true hot tub is a crucial part of the recovery process. Without it, and here today (the next day) I'm still feeling yesterday, when normally I don't.0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and it's my long day. Ugh, rear brakes need to be replaced and I hate when I have to get them done because I have to find another way to get to work.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Steak and salad for dinner.
0 -
Strength: pull day - 1 set each 10-15 reps
cable lat pull-down - 155 lb X 15
cable seated row - 110 lb X 15
DB rear delt raise - 15 lb X 15
BB curl - 73 lb X 12
trap-bar dead lift - 250 lb X 12
gripper - 169 lb X 12
Cardio: Concept2 row erg intervals (sprint 4 min + slow 3 min) X 4 ; HR > 150/min
Assessment: Food at prescribed macros, plenty of water, feeling a little under the weather but have to work 60-hr shift. Next workout target in 3 days: push day & 5 km run.0 -
A 60-hr shift, @jvglynnjr? Are you a fireman, cop, military? I still remember quite vividly my 96-hr shift in the military following the events of 9/11. Welcome to the forums, and glad you felt comfortable making this thread your first ever post.0
-
Tuesday:
Strength: Pull Day
Pullups 3 sets
BB Row 4x10
BB Shrugs 3x10
Cable Row 5x5
Face Pull 3x10
Cable Hammer Curls 3x15,12,10
Side Planks 3x20s
Analysis: Another early work day-shift, had to workout after work. Got the work done, but it was quite a humbling day at the gym surrounded by a different crowd than my usual early-morning group. First thing in the morning I'm about middle of the pack strength-wise, with the top guy out-lifting me by maybe 25%. But this crowd included a series of powerhouses, including multiple guys with biceps bigger than my quads (which are, if I do say so, pretty decent). Of the guys who were about my size, one was deadlifting 495 for doubles with room to spare (47% more than me), and another guy was benching 405 for sets of 5 (97% more than me). Combined with doing side planks for the first time in years and having to stop the clock after a measly 20 seconds, and I just had to shake my head at myself.
Food: Lunch - roast beef sandwich, Dinner - chicken fajitas0 -
Strength: Push Day
Cable Twist In/Out 3x15
Bench Press 5x5
Incline Bench Press 3x10
Decline Machine Press 5x5
Seated OHP 3x5
Cable Pushdown 3x10
Perloff Press 3x10
Analysis: Felt great to be back lifting this morning first thing upon waking, increasing the weight on two of my lifts. First time doing a Perloff press, I think I like it.
Food: Lunch - Burger King, Dinner - baked chicken with buttered egg noodles
Life: I've gotten spoiled the last couple months, always having dinner leftovers I can take to work for lunches. But for a variety of reasons, this week I haven't had ANY leftovers, so I've been scrambling to find something without simply buying fast food every day. But today I'm gonna have a burger, dang it.0 -
A 60-hr shift, @jvglynnjr? Are you a fireman, cop, military?
paramedic1 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kbox class this morning.Triple digit heat today. Good thing I'm only outside for 2 hours.
Cardio: walk- 30 minutes (200 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.
Assessment: Panda express for dinner.
0 -
Cardio: Elliptical - 1 hour hills (586 calories)
Analysis: My weight's creeping back up, up 1.5 pounds from a month ago. Assuming my food logging remains reasonably accurate, I'm guessing most of the difference is water weight, as in my earlier weight measurements came following a combo-day of both cardio AND weights, resulting in lots of sweating, where today was cardio only with correspondingly less sweat. My pants continue to get looser at the belt line, so no cause for alarm.
Food: Lunch - workplace burger burn, Dinner - breakfast (French toast, scrambled eggs, bacon)0 -
Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. Ugh, another hot day standing outside with the kids on the blacktop.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment: Leftovers for dinner. Had some Chinese food.
0 -
Cardio: Elliptical - 5km (430 calories)
Strength: Full Body
Deadlifts 5x2
Hack Squat 3x10
DB Press <superset> DB Row 3x12
DB Front Raise <triset> DB Lateral Raise <triset> DB Rear Lateral Raise 3x10
DB Curl <superset> Lying DB Extension 3x10
Analysis: I weighed myself again after this sweat-inducer workout, and sure enough, my weight was "down" a full pound from yesterday. Tells me I need to select a better time for weighing myself. I could use my wife's scale, but I question it's accuracy, as it has a fat percentage feature which declared me as over 30% fat last time I stood on it. Um, nope.
Food: Lunch - baked chicken with buttered noodles, Dinner - homemade pizza
Life: With the Labor Day holiday weekend, most of my Friday meetings were cancelled. Most of my boss's were cancelled, too, except a single one he asked me to cover for him so he didn't have to come into the office at all today. So my Friday work day consisted of a 90 minute commute to work to attend a 15-minute meeting prior to a 90 minute commute back home. I was debating coming to work Monday and getting some paperwork taken care of, but now I'm thinking it can wait until Tuesday.
1 -
Awesome work guys am just getting bk to it0
-
Hey gang,
I like myself unconditionally!
Happy weekend! Just gotta do some light cleaning and laundry today. Also will make a list of players I will be eying for FFL this year who I believe will have a break out season.
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- leg press, squats, hack squats, leg extensions 4x12,10,8,6
Assessment: Popeye's chicken sandwich for dinner.
0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Lots of gaps in my schedule today due to many taking advantage of the holiday weekend. Well I guess I'll have some free workout time in between. Lol, or the massage chair.
Cardio: jog/walk- 3 miles (350 calories)
Strength: hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Thai for dinner. Then House of the Dragon on tonight.
0 -
Hey gang,
I like myself unconditionally!
Happy Monday and Labor day! Shortened schedule today due to holiday so no kickboxing class tonight. And it's supposed to hit over 110 degrees here today!
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: Mexican food. A friend was having a party for their youngest son and invited us over to party with them. They had a taco truck parked up front and we all just had tacos and flautas.
0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. Supposed to be 112 degrees today at school. Hopefully no kids try to play in this heat or else I'll have to keep my eyes wide open. Yesterday was hot too and towards the end of closing (we closed early at 7pm yesterday) the power went out and after a few minutes we had to tell all the gym members that they had to leave. It got hot quick in there after the AC stopped running.
Cardio: walk- 30 minutes (150 calories)
Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6
Assessment: Sushi for dinner. I've been bloated the past couple of days from some overeating.
0 -
Cardio: Elliptical - 5km (430 calories)
Strength: Leg Day
Squats 4x20
BB Step-Ups 3x8,10,12
1-Leg Press 5x5
Analysis: Last time I did BB step-ups, I increased the weight. This time I found extra steps, so increased the height on the first set. It very nearly killed me. So for the next two sets, I lowered the height and increased the weight each set, and discovered the third set, despite having the highest weight, was by far easier with 12 reps than the first set did with half the reps but much higher height. Will think about what I want to do in two weeks when I repeat this workout...
Analysis 2: Once again, the leg press was absent enough plates to challenge me with both legs on sets of five reps, so I cut the weight in half and did one leg at a time. What I quickly discovered was that each leg was actually capable of handling far more than half the two-leg combo, as I was increasing weight each set until the fifth and final set had almost 75% of my two-leg weight.
Food: Lunch - tomato soup and grilled cheese, Dinner - homemade fried chicken with sweet potatoes and brownie
Life: I took the entire 3-day weekend off from the gym, sleeping in each day and spending the day with my wife instead. Today I worked from home so I could take my daughter to a doctor's appointment. Without the commute I decided to do cardio AND weights, but I mistimed it and had to cut my weight session short by a couple isolation exercises.
Life 2: My weight was down again, obviously due in part to copious sweating, but I'm also thinking it may actually be true, as my waistline is in fact shrinking. No danger of a six-pack anytime soon, but I'm having to cinch my belt a notch tighter.2 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and it's my long day. Another hot one as it will be up to 110 degrees. On going till tomorrow.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Steak and salad for dinner.
0 -
Strength: Pull Day
Pulldowns 2x10
Chindowns 2x10
High machine row 5x5
Low machine row 5x5
T-bar row 3x10
DB Shrugs 3x10
DB side bend 3x10
Preacher curl 3x10,12,15
Analysis: Somehow during the night I must've slept wrong or something, because the pinky finger on my right hand just wasn't having it today bending. Amazing how much you rely on the pinky to enhance grip strength, which is essential during a pull day. Only had to lighten the weight on one exercise, but was acutely aware of it the entire time.
Food: Lunch - baked chicken with rice, Dinner - stuffed peppers with baked fries0
) Thanks though. I'm one of the weaker ones at my gym. Keeps me hungry! 
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 426 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions