"TLFC" exercise and accountability support!

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  • luluinca
    luluinca Posts: 2,899 Member
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    ninerbuff wrote: »
    4-5lbs makes a difference when you're close to ideal weight. Good job @luluinca!

    Thanks Niner, I appreciate the comment. I've been working really hard at both losing the last few pounds and maintaining my strength.

    Can't believe it's Monday already. I'm pretty sore from the last 2 gym days so just took the dog out this morning for a walk/run. Slowly building up her ability to run again after a shoulder injury. We ran about a mile in a couple of slow intervals and then walked the rest of it.

    Cardio: 2.75 mile walk/run.

    Strength: Tomorrow

    Assessment: Over ate a little over the weekend, but didn't gain, didn't lose either......LOL

    Have a great week!
  • ninerbuff
    ninerbuff Posts: 48,707 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 tonight! My DD's flute got damaged so pick it up today after dropping it off at the shop last week.

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

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

    Assessment: Steak and vegetables.
  • luluinca
    luluinca Posts: 2,899 Member
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    Have a great Tuesday!

    Cardio: 30 min StairMaster

    Strength: 10 min warm-up including leg swings, mini shoulder rehab, RDL's, plank, donkey kicks and squats.

    70 min Back and Biceps

    4X10 wide grip lat pulldown w/60
    4X10 reverse grip lat pulldown w/70
    4X10 BB bicep curl w/30

    4X10 side grip lat pulldown w/70
    4X10 close grip lat pulldown w/50
    4X10 alternating DB hammer curls w/15

    4X10 standing lat pushdown w/30
    4X10 seated close grip cable row w70

    4X10 BB bent over row w/55
    4X10 BB reverse grip bicep curl w/30
    4X10 BB dead lift w/105

    Assessment: Looking forward to having a good deficit week, so far so good!
  • luluinca
    luluinca Posts: 2,899 Member
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    HHD guys! Hope you have a good one!

    I had a great leg day this morning...........loved all of it but that's probably because my legs are the strongest part of my body.....LOL

    Cardio: 30 min StairMaster

    Strength: 10 min warm-up including planks, pushups, RDL's, goblet squats, donkey kicks, crunches and mini shoulder rehab.

    60 min Legs (Strength)

    4X10 BB box squats w/65 lbs
    4X15 TRX bulgarian split squats w/10lb KB

    4X10 leg press w/155 lbs each side
    4X10 hamstring free fall w/pulldown bar and 30 lbs

    4X15 yd walking lunges w/15 lb

    4X10 machine seated leg extensions w/70
    4X10 machine kick backs w/30

    4X10 machine leg curls w/50
    4X10 machine seated calf raises w/80

    Assessment: Having a good week but no weight loss so far, not worried about it though.
  • ninerbuff
    ninerbuff Posts: 48,707 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and then 2 tonight. Some yard work 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: Pork chops and rice yesterday.
  • ninerbuff
    ninerbuff Posts: 48,707 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! DD has an appointment after school with pediatrician to see if she has asthma. I already think she does.

    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 last night. Been awhile.
  • luluinca
    luluinca Posts: 2,899 Member
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    TGIF and also TG it's a long weekend! Yesterday I took the dog out for a little cardio. Walked about 1.75 miles and ran 1 mile. Her shoulder seems to be doing fine but we're taking it slow still.

    Today was a gym day!

    Cardio: 30 min StairMaster

    Strength: 10 min warmup including leg swings, mini shoulder rehab, planks, pushups, donkey kicks, RDL's and crunches.

    70 min Chest and Triceps (Strength)

    4X10 DB incline bench press w/20 lbs
    4X10 Assisted machine dip

    4X10 BB bench press w/65 lbs
    4X10 Flat bench DB chest fly w/17.5 lbs
    4X10 BB skull crushers w/30 lbs

    4X10 BB incline bench press w/55 lbs
    4X10 close grip DB press w/17.5 lbs

    4X10 BB decline bench press w/50 lbs
    4X10 cable rope extension w/30

    4X10 standing incline cable fly w/13
    4X10 cable crossovers w/13
    4X10 decline cable press w/13

    Assessment: Looking forward to a relaxing weekend and hopefully not overeating!
  • ninerbuff
    ninerbuff Posts: 48,707 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! 4 clients this morning. Overcast today. Will do some yard work today.

    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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    Hope you're enjoying a nice weekend! I'm looking forward to an extra day off!

    Took yesterday off to clean and shop ahead of a small party here this afternoon. Made it to the gym this morning though!

    Cardio: 30 minutes StairMaster

    Strength: 10 min warm-up including planks, donkey kicks, heel taps, windshield wipers, RDL's, goblet squats and mini-shoulder rehab.

    60 min Shoulders (Strength)

    4X10 DB shoulder press w/20 lbs

    4X10 smith machine shoulder press w/55 lbs
    4X10 DB front raises w/17.5 lbs

    4X10 lateral DB raises w/10 lbs
    4X10 DB incline reverse fly w/15 lbs

    4X10 machine seated reverse fly w/40
    4X10 BB upright row w/30 lbs

    Assessment: Party food today and at least one margarita!
  • ninerbuff
    ninerbuff Posts: 48,707 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. Happy Memorial Day to all the Veterans out there! My mom and dad included!!

    Cardio: bike riding- 30 (200 calories)

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

    Assessment: I was pretty sedentary all weekend catching up on shows that have been on my DVR forever.
  • ninerbuff
    ninerbuff Posts: 48,707 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 tonight! I'm finally going to commit to some weight loss in the next up coming weeks because my surgery for my meniscus is next month!

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

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

    Assessment: Steak and vegetables.
  • luluinca
    luluinca Posts: 2,899 Member
    edited May 2017
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    Have a great week everyone, at least it's a short one!

    I had the best workout ever and I felt so strong this morning. Added weight to every one of my exercises this morning! Weight increases over last week are in parenthesis!

    Cardio: 30 min StairMaster

    Strength: 10 min warm-up including leg swings, mini shoulder rehab, RDL's, plank, donkey kicks and squats.

    70 min Back and Biceps

    4X10 wide grip lat pulldown w/70 (+10 lbs)
    4X10 reverse grip lat pulldown w/85 (+15 lbs)
    4X10 BB bicep curl w/40 (+10 lbs)

    4X10 side grip lat pulldown w/60 (+10 lbs))
    4X10 close grip lat pulldown w/60 (+10 lbs)
    4X10 alternating DB hammer curls w/17.5 (+2.5 lbs per arm)

    4X10 standing lat pushdown w/40 (+10 lbs)
    4X10 seated close grip cable row w/80 (+15 lbs)

    4X10 BB bent over row w/65 (+10 lbs)
    4X10 BB reverse grip bicep curl w/35 (+5 lbs)
    4X10 BB dead lift w/115 (+10 lbs)

    Assessment: Up a couple of lbs from the weekend splurge.........should fall off quickly though.
  • ninerbuff
    ninerbuff Posts: 48,707 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning and 4 tonight. End of the month and did okay. Looking to having a great June!

    Cardio: walking- 3.5 miles (350 calories)

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

    Assessment: Lamb and vegetables.
  • ninerbuff
    ninerbuff Posts: 48,707 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and then 2 tonight. New month! I've finally committed to losing some serious weight these next 3 months! Here's to the journey!

    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 wings and rice last night!
  • luluinca
    luluinca Posts: 2,899 Member
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    Happy Thursday! Yesterday I just walked with the dog for about 1.25 miles and then ran about the same miles on my own.

    Today I had a leg day and 5 New Personal Bests!

    Cardio: 30 min StairMaster

    Strength: 10 min warm-up including planks, pushups, RDL's, goblet squats, donkey kicks, crunches and mini shoulder rehab.

    70 min Legs (Strength)

    4X10 BB box squats w/80lbs (+10 lbs)
    4X15 TRX bulgarian split squats w/10lb KB

    4X10 leg press w/145 lbs each side
    4X10 hamstring free fall w/pulldown bar and 30 lbs

    4X15 yd walking lunges w/17.5 lb (+2.5 lbs)

    4X10 machine seated leg extensions w/80 (+10 lbs)
    4X10 cable kick backs w/30

    4X10 machine leg curls w/60 (+10 lbs)
    4X10 machine seated calf raises w/90 (+ 10 lbs)

    Assessment: Lost the bit of gain from last weekend but we're eating out again tonight so who knows where I'll be tomorrow. I really need to focus again.....uggghhh. I'd really like to lose these last 6 or 7 lbs.
  • ninerbuff
    ninerbuff Posts: 48,707 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! Will have to do the lawn today. Reaggrivated my shoulder and now it hurts. It may be more than tendinitis. I'll have to see.

    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: McDonald's salad with grilled chicken.
  • ninerbuff
    ninerbuff Posts: 48,707 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! 4 clients this morning. Nice today. Finish yard work and do some shopping.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Panera last night.
  • luluinca
    luluinca Posts: 2,899 Member
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    Have a great weekend!

    Cardio: 30 min StairMaster

    Strength: 10 min warmup including leg swings, mini shoulder rehab, planks, heel taps, windshield wipers, crunches, situps and side to sides.

    70 min Chest and Triceps (Strength)

    4X10 DB incline bench press w/22.5 lbs (+2.5 lbs)
    4X10 Assisted machine dip

    4X10 BB bench press w/70 lbs (+5 lbs)
    4X10 Flat bench DB chest fly w/20 lbs (+2.5 lbs)
    4X10 BB skull crushers w/35 lbs (+5 lbs)

    4X10 BB incline bench press w/55 lbs (+5 lbs)
    4X10 close grip DB press w/17.5 lbs (+2.5 lbs)

    4X10 BB decline bench press w/55 lbs (+5 lbs)
    4X10 cable rope extension w/30

    4X10 standing incline cable fly w/13
    4X10 cable crossovers w/13
    4X10 decline cable press w/13

    Assessment: Had mexican food for lunch but no cheese......LOL
  • luluinca
    luluinca Posts: 2,899 Member
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    Happy Sunday! Had another day with lots of personal bests so I'm having a great week with strength gains.

    Cardio: 20 min StairMaster

    Strength: 10 min warm-up including planks, donkey kicks, decline situps, decline leg raises,, RDL's, goblet squats and mini-shoulder rehab.

    60 min Shoulders (Strength)

    4X10 DB shoulder press w/25 lbs (+2.5 lbs)

    4X10 OHP with 45 lbs
    4X10 DB front raises w/17.5 lbs (+2.5 lbs)

    4X10 lateral DB raises w/12.5 lbs (+2.5 lbs)
    4X10 DB incline reverse fly w/17.5 lbs (+2.5 lbs)

    4X10 machine seated reverse fly w/50 (+10 lbs)
    4X10 BB upright row w/40 lbs (+5 lbs)
    4X10 BB shrugs w/95 lbs

    Assessment: Still haven't really settled back into eating at a deficit very well but hopefully this week I'll do a little better. I'm leaving for NM in 2 weeks so I need to get things back under control before I go otherwise I'll probably go a little crazy while I'm there. I did find a gym I can go to while I'm there so that's a bonus!
  • ninerbuff
    ninerbuff Posts: 48,707 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. Only 4 days of school left! 3 more for yard duty and I'm done for the summer. And what about them WARRIORS!!!!

    Cardio: bike riding- 30 (200 calories)

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

    Assessment: I did really well on the weekend and my weight loss was good this week.

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