"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,708 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. New month! Looking to see if I can drop 5lbs this month.

    Cardio: bike riding- 30 (200 calories)

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

    Assessment: Hot weekend, but I was relaxed. Got some new kicks and socks!
  • ninerbuff
    ninerbuff Posts: 48,708 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then off tonight. Do the lawn today before it over grows!

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

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

    Assessment: Spaghetti last night!
  • MJFSH
    MJFSH Posts: 7,252 Member
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    Happy Tuesday Fitfam!

    Strength: 3PS: Deadlift Strength: last lifting of this program, yeay!

    Cardio: hopefully some belly dancing practise

    Assessment: following, is my numbers at this point

    Bench press: 95 lb, 80% of my body weight
    Squat: 150 lbs, 1.25% of my body weight
    Deadlift: 170 lbs, 1.42 % of my body weight

    ahhh so glad my next program is not a power lifting one!
  • luluinca
    luluinca Posts: 2,899 Member
    edited May 2017
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    @MJFSH those are some nice numbers!

    @ninerbuff do you know anything about the Smart BMI chart?

    http://www.smartbmicalculator.com/

    Looks like things are back to normal at MFP. Got in a nice walk with the dog yesterday then dropped her off at home (she's still on the disabled list) and then ran a little over 2 miles.

    Today I was back at the gym.

    Cardio: Not really

    Strength: 20 min warmup including planks, pushups, bridges, situps and side to sides w/10 lbs, heel taps, windshield wipers, side pulls, donkey kicks and shoulder rehab.

    25 min HIIT #1 including

    3X20 goblet squats w/25 lbs
    3X20 KB one arm squat clean w/15 lbs
    3X30 bosu stepups

    3X20 plank jacks
    3X20 med ball slam w/12 lbs
    3X20 med ball squat and throw w/8 lbs

    65 min Back/Arms

    3X15 seated cable row w/70 lbs
    3X15 single arm seated row w/40 lbs
    3X10 BB bicep curl w/30 lbs

    3X12 close grip row pulldown w/100 lbs
    3X12 cable rope tricep extension w/40 lbs
    3X12 standing straight arm lat pulldown w/40 lbs (last set 30)

    3X12 alternating DB preacher curls w/12.5 lbs
    3X12 DB overhead tricep extension w/35 lbs

    3X12 DB lying down tricep kickback w/15 lbs
    3X12 alternating DB hammer curls w/12.5 lbs

    Assessment: Losing again and now only 8 lbs away from my ultimate goal. I've lost 12 lbs since Jan 28.....I'll take that! Switched up my macros a bit to make it through the home stretch but I had a nice wooosh this week.

    Hope you're both having a great week!
  • ninerbuff
    ninerbuff Posts: 48,708 Member
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    @luluinca, no but when I put in my stats, it's says I'm obese. :D

  • ninerbuff
    ninerbuff Posts: 48,708 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning and 4 tonight. Weather has been heating up now, so mid 80's 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 last night. Am FINALLY starting to have reduced pain in my shoulder after rehabbing it RIGHT.
  • MJFSH
    MJFSH Posts: 7,252 Member
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    Good Morning All,

    Wow!!!! first time ever, a calculator is telling me I am not overweight and in optimal weight and losing weight will have no added benefits for me. ha! I'm surfing the green zone!

    Strength: 3PS, Power Focus

    Cardio: I don't think so

    feels so good completing this program, next few days, will be no weight training and free sailing, oooh yeah! haha
  • luluinca
    luluinca Posts: 2,899 Member
    edited May 2017
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    @ninerbuff, really, I'm surprised by that because it's a little more lenient than the standard BMI chart. You have a lot of muscle though so either one is bull *kitten* for you I think. None of them take into consideration muscle mass as far as I know. MJFSH and I are fairly muscular as well (her more so) so I don't put much stock in any of the BMI charts.

    @MJFSH, me too, wonder if it's believable? LOL

    Happy Hump Day!

    Cardio: Nope

    Strength: 20 min warmup including planks, pushups, RDL's, goblet squats, static lunges, bridges, donkey kicks, decline situps and shoulder rehab

    25 Min HIIT #2 including
    3X50 mountain climbers
    3X50 jumping jacks
    3X15 alternating KB clean w/15 lbs

    3X50 cross body mountain climbers
    3X50 KB figure 8's w/30 lbs
    3X15 yd turf sled push w/45 lbs added

    60 minutes Leg Day #2

    4X12 leg press w/135 lbs added each side
    4X15 DB thrusters w/12.5 lbs
    4X12 calf press w/70 lbs added each side

    4X12 machine seated leg extension w/70 lbs
    4X20 body weight squats

    4X12 machine prone leg curl w/60 lbs
    4X20 single leg body weight dead lifts

    Assessment: Having a great week and sticking to all my plans.......for a change!
  • ninerbuff
    ninerbuff Posts: 48,708 Member
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    Eh, I expected it. Lol, it even asked if I was Asian probably because the average Asian's stature is smaller than most genders of others. Anyway, I don't put much creedance into it because I know that I have much more muscle than the average person my height, frame, and age.

  • ninerbuff
    ninerbuff Posts: 48,708 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and then 2 tonight. Warriors game 2 tonight!!

    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 for dinner.
  • luluinca
    luluinca Posts: 2,899 Member
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    Today is my Friday! YIPPEE!

    Have a great Thursday the rest of you.....LOLOL

    Cardio: 2.5 mile fast walk with my dog. She's improving so we're taking a little bit longer walks, looking forward to the day she can run with me again!

    Strength: Tomorrow

    Assessment: I've lost about a pound in the last week so only 7 lbs to go now!

  • MJFSH
    MJFSH Posts: 7,252 Member
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    Not lucky like @luluinca so today is only a Thursday for me, not more!

    Strength: nope

    Cardio: Tapout XT: Muay Thai that was good!

    I decided I am going to aim for a lower weight, just hoping I don't lose muscles and just reduce body fat, so all the muscles I have worked for, could be showcased. my new goal weight is 110 lbs, 17 lbs to lose to get there. we will see how it goes.
  • ninerbuff
    ninerbuff Posts: 48,708 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! GUARDIANS OF THE GALAXY tonight!!!!!!

    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: Baked chicken and rice!
  • luluinca
    luluinca Posts: 2,899 Member
    edited May 2017
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    Happy TGIF! Fighting a little bit of a cold but still had a decent workout. Left out some of the Kettle Bell work but that's ok.

    Have a great weekend!

    Cardio: 10 min elliptical

    Strength: 20 min warmup including planks, mountain climbers, decline situps, bridges, physio ball crunches, RDL's, goblet squats, heel taps, windshield wipers and shoulder rehab.

    55 min chest/shoulders including

    4X15 DB bench press w/22.5 lbs
    4X12 Flat bench DB chest flyes w/17.5 lbs
    4X10 Superman pushups

    4X12 Incline DB bench press w/22.5 lbs
    4X12 Incline Db chest flyes w/17.5 lbs
    4X15 Pushups

    4X15 Arnold DB shoulder press w/15lbs
    4X12 DB incline reverse fly w/15 lbs
    4X12 DB front raises w/17.5 lbs (alternating arm)

    Assessment: I've lost a little over a pound this week and hopefully won't undo that tonight when we go out to dinner.
  • ninerbuff
    ninerbuff Posts: 48,708 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! 4 clients this morning. Birthday party later today!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Just a TV dinner last night after watching "Guardians of the Galaxy".
  • luluinca
    luluinca Posts: 2,899 Member
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    Took the day off yesterday to recoup from the cold and 7 days straight of workouts/running. Made it to the gym this morning but I'm still feeling a little puny so it was just an ok workout. I'm just going to walk the dog tomorrow and call it a day until Tuesday!

    Cardio: 13 min stationary bike

    Strength: 20 min warmup including planks, pushups, single leg RDL's, BW squats, static lunges, mountain climbers, bridges and shoulder rehab.

    70 min Leg Day #1

    BB back squat 12,10,8,6,4 start at75 > 95 lbs
    3X15 yd med ball lunge and twist w12 lbs

    BB dead lifts 12,10,8,6,4 start at 85 > 125 lbs
    3X20 bosu squats

    BB sumo squat 12,10,8,6,4 start at 70 > 90 lbs
    3X20 glute bridges from bench w/95 lbs

    3X15 BB good morning dead lift w/60 lbs
    3X15 BB reverse lunges w/45 lbs

    Assessment: Hanging tough with only 7 lbs to go!
  • ninerbuff
    ninerbuff Posts: 48,708 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. Gotta finish some laundry today and watch the Warriors play tonight! Looking for the sweep!

    Cardio: bike riding- 30 (200 calories)

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

    Assessment: Had a good weekend. Watched Guardians of the Galaxy again.
  • ninerbuff
    ninerbuff Posts: 48,708 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 tonight! Warriors SWEEP! Back into the Division Finals 3 years in a row!

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

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

    Assessment: Hamburgers last night!
  • luluinca
    luluinca Posts: 2,899 Member
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    I've been fighting this cold since Friday and last night it finally got the best of me. Taking a few days off so I can get back to work sooner rather than later.

    Have a great week everyone!
  • ninerbuff
    ninerbuff Posts: 48,708 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning and 4 tonight. Warm 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 last night.

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