"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 tonight! I week into weight loss and I'm down 4.5lbs. Now just have to keep going.

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

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

    Assessment: Hamburgers!
  • luluinca
    luluinca Posts: 2,899 Member
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    @ninerbuff, nice work over the weekend!

    I'm trying to get back to my deficit for real this week......LOL. I haven't gained any weight or lost any weight in about 3 weeks now so hopefully I'll perform a magic trick this week!

    Cardio: Yesterday walked/ran about 1.25 miles each and today did the StairMaster for 30 minutes

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

    70 min Back and Biceps

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

    4X10 side grip lat pulldown w/70 (+10 lbs)
    4X10 close grip lat pulldown w/70 (+10 lbs)
    4X10 alternating DB hammer curls w/20 (+2.5 lbs)

    4X10 standing lat pushdown w/40
    4X10 seated close grip cable row w/85

    4X10 BB bent over row w/70 (+5 lbs)
    4X10 BB reverse grip bicep curl w/40
    4X10 BB dead lift w/115

    Picked up a few more increases in weight over last week again, increases in parenthesis. Not sure why this is happening but I'm enjoying it. Couldn't seem to increase the BarBell curls though....:(

    Assessment: Eating well and hitting the deficit...........that's the plan anyway.
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning and 4 tonight. Last day of school yard duty for me. Another school year completed!

    Cardio: walking- 3.5 miles (350 calories)

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

    Assessment: Panda Express last night.
  • luluinca
    luluinca Posts: 2,899 Member
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    HHD! Picked up a few more increases today over last week's leg day! I've really been doing great at the gym.

    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/100 lbs (+20 lbs)
    4X15 TRX bulgarian split squats w/10lb KB

    4X10 leg press w/155 lbs each side (+20 lbs total)
    4X10 hamstring free fall w/pulldown bar and 30 lbs

    4X15 yd walking lunges w/20 lbs (+2.5 lbs)

    4X10 machine seated leg extensions w/100 (+10 lbs)
    4X10 machine kick backs w/40

    4X10 machine leg curls w/70 (+10 lbs)
    4X10 machine seated calf raises w/100 (+ 10 lbs)

    Assessment: Still struggling to get the last few pounds off but I'm just having trouble staying focused on the deficit. I'll get there though. At least I'm no gaining weight.
  • ninerbuff
    ninerbuff Posts: 48,699 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!
  • MJFSH
    MJFSH Posts: 7,252 Member
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    Happy Thursday gang!!!!
    Sorry I have been MIA

    Strength: GVT: Leg day

    Cardio: maybe later

    Assessment: Still continuing with GVT, one more week to complete the program. Cutting but not really dropping any weight, losing patience! LOL
  • ninerbuff
    ninerbuff Posts: 48,699 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 is out of school now so looking for things to do to keep her busy. Later going to relatives for a potluck and watch game 4 of the Finals! GO DUBS!!!!

    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: Steak, rice and vegetables.
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Keep it up ladies! I'll have to keep it under control this weekend because of possible celebrations for the Finals!
  • luluinca
    luluinca Posts: 2,899 Member
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    TGIF everyone! So happy the weekend is here!

    Cardio: 30 min StairMaster

    Strength: 10 min warmup including leg swings, mini shoulder rehab, planks, heel taps, windshield wipers, crunches, mountain climbers and bridges.

    70 min Chest and Triceps (Strength)

    4X10 DB incline bench press w/22.5 lbs (2 sets w/25 lbs)
    4X10 Assisted machine dip

    4X10 BB bench press w/70 lbs (+5 lbs)
    4X10 Flat bench DB chest fly w/20 lbs
    4X10 BB skull crushers w/40 lbs (+5 lbs)

    4X10 BB incline bench press w/60 lbs (+5 lbs)
    4X10 close grip DB press w/17.5 lbs
    4X10 BB decline bench press w/50 lbs
    4X10 cable rope extension w/40 (+10 lbs)

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

    Assessment: Having a better week and I think I'm no track to lose a little......we'll see though!

    Be good Niner!!
  • luluinca
    luluinca Posts: 2,899 Member
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    Happy Sunday everyone! Sooooo, I strained my right deltoid in Friday's workout so took yesterday off and went this morning but skipped my scheduled shoulder workout and just kind of did what I felt like for a change.

    Cardio: 15 min StairMaster

    Strength: 10 min warmup including mini shoulder rehab, crunches, donkey kicks, RDL's, single leg RDL's, goblet squats, back extensions.

    20 min HIIT #2 including
    2X50 Mountain Climbers
    2X50 Jumping Jacks
    2X15 Alternative KB Clean w/15 lbs
    REST
    2X50 Cross Body Mountain Climbers
    2X50 KB Figure 8's w/30 lbs
    2X15 yd Sled push w/45 lbs added
    REST

    50 Min Strength including
    4X10 Sumo Squats w/70 lbs
    4X10 single leg RDL's w/20 lb KB
    4X10 rev grip bent over row w/70 lbs

    4X10 lunges w/20 lbs
    4X10 cable kickbacks w/30 lbs
    4X10 assisted pullups

    4X10 bent knee hanging leg lifts w/15 lbs
    4X10 calf raise on leg press w/90 lbs added each side

    Assessment: Lost .5 lb last week so maybe I'm back on the losing track!
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. DD out of school now, so have to find things for her to do to not get bored. Has band camp and swimming this summer so that's a start.

    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 okay. No loss this morning, but likely due to eating Chinese.
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Get that shoulder better @luluinca
  • luluinca
    luluinca Posts: 2,899 Member
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    Thanks @ninerbuff, it's really not too bad but I'm being careful with it and did a lighter than normal chest workout this morning and some new things my trainer gave me. We're kicking the StairMaster up a notch too.

    Cardio: 30 min StairMaster levels 4-7

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

    70 min Strength Training including

    3X15 machine seated horizontal grip chest press w/30 lbs
    3X15 close grip barbell bench press w/65 lbs

    3X15 incline chest press machine w/15 lbs each side
    3X15 hammer strength decline chest press machine w/15 lbs each side

    3X15 one arm tricep pushdown w/30 lbs
    3X15 rev grip one arm tricep pushdown w/20 lbs

    3 sets to total 50 Pull Ups
    3 sets to total 100 Push Ups
    3 sets to total 100 Air Squats
    3 sets to total 75 Dips

    Assessment: Should have a good week and be able to stay on track! I'm leaving for NM Saturday so I'm hoping to keep things together while I'm there. It's not a vacation, more of a family commitment, so it should be ok.
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 tonight! That's right! The GOLDEN STATE WARRIORS are CHAMPS again!!! DUBNATION BABY!

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

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

    Assessment: Lamb and vegetables last night!
  • luluinca
    luluinca Posts: 2,899 Member
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    Nice games from the Warriors as usual! :)

    Cardio: 30 min StairMaster levels 4-7

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

    70 min Legs including

    4X15 BB Sumo Squat w/95 to115 lbs
    4 Wall Sits - 50 seconds

    4X16 Med Ball Reverse Lunge w/12 lbs
    4X15 Single Leg Press w/45 lbs

    4X15 BB Glute Bridge w/115 lbs

    3 sets to total 50 Pull Ups
    3 sets to total 100 Push Ups
    3 sets to total 100 Air Squats
    3 sets to total 75 Dips

    Assessment: Really sticking to my goals this week!
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning and 4 tonight. Nothing planned 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: Pork adobo last night.
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! So no clients this morning and 2 tonight. Today is the WARRIORS parade and I'm seriously thinking about attending, although it's gonna be really tough to find parking and traffic will be off the hook on my way back to my home. I'll make a decision in an hour or two.

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

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

    Assessment: Homemade hamburger last night.
  • luluinca
    luluinca Posts: 2,899 Member
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    Happy Thursday............getting in some good workouts this week!

    Cardio: 30 min StairMaster levels 4-8

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

    70 min Back and Biceps including

    3X15 Hammer Strength Lat Pulldown machine w/25 lbs
    3X15 Dumbbell Twist Curls w/20 lbs

    3X15 V Bar Pulldown w/85 lbs
    3X15 Smith Machine Bent Over Rows w/65 lbs

    3X15 One Arm DB Preacher Curls w/15 lbs
    3X15 One Arm DB Hammer Curls w/15 lbs

    3X15 Rack Pulls w/135 lbs

    50 Assisted Pull-ups
    75 Assisted Dips
    100 Push-ups
    100 Body Weight Squats

    Assessment: Finally back to losing weight..........1 more pound gone!
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Hey gang

    I like myself unconditionally!

    Happy TGIF and LCW!!! No clients this morning because today is the day I get my arthroscopic surgery to repair my meniscus. It's at noon and I'll be out the next couple of days resting before going back to work on Monday. Wish me luck. At least I got a good walk in.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: NONE

    Assessment: Taco Bell salad last night.
  • luluinca
    luluinca Posts: 2,899 Member
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    I'm leaving tomorrow to head to Albuquerque to help my sister through week four of chemo/radiation for cancer. I'll be working out at a gym there and probably doing some swimming in the evenings but may not post much here. I'll be back Thursday afternoon.

    Have a great weekend everyone!

    Cardio: 20 min Stationary Bike

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

    20 min Core
    3X30 seconds Bicycle Crunch
    3X45 seconds Full Plank
    3X10 Leg Lifts
    3X16 Russian Twists w12 lbs
    3X10 seconds Cross Body Mtn Climbers
    REST
    3X16 Alternating Full Plank
    3X45 seconds Right Side Plank
    3X12 Windshied Wipers
    3X45 seconds Left Side Plank

    60 minutes Shoulders
    4X15 Machine Seated One Arm Row w/20 lbs
    4X15 Lateral Raise Machine w/30 lbs
    4X15 Machine Seated Reverse Chest Fly w/40

    4X15 Upright Cable Row w/50
    4X15 Overhead Front Raise w/25 lb plate

    75 Assisted Dips
    100 Push-ups
    50 Assisted Pull-ups
    100 BW Squats

    Assessment: Hoping to keep things under control next week.

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