"TLFC" exercise and accountability support!

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  • luluinca
    luluinca Posts: 2,899 Member
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    Happy Friday!

    Cardio: 30 min StairMaster levels 4-7

    Strength: 10 min warm-up including mini shoulder rehab, planks, leg lifts, windshield wipers, mountain climbers, bridges and BW squats.

    70 min Back and Biceps including

    3X15 Hammer Strength Lat Pulldown w/35 lbs
    3X15 Dumbbell Twist Curls w/20 lbs

    3X15 V Bar Pulldown w/100 lbs
    3X15 Smith Machine Bent Over Rows w/50 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: Hanging in there is about all I can say for this past week............Looking forward to a long weekend!
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! 4 clients this morning. New month and new aspirations! Got a clean bill of health from my ortho and he wants me to continue rehabbing the way I have been because I'm doing so well. I lost 8lbs last month and will continue with weight loss this upcoming month.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Had Chik-Fil-A for dinner, but well within my calorie range.
  • luluinca
    luluinca Posts: 2,899 Member
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    Congrats on the weight loss @ninerbuff, that's a great loss for a month. I'm down to the last 3 or 4 lbs and then I'm going to switch things up and slowly work my way up to maintenance and hopefully improve the amount of weight I can lift.

    Have a great 4th of July! We're taking all 4 days off so I'm really looking forward to the break although I will be hitting the gym on at least two of those days.

    Cardio: Walked 1.5 miles then ran about 1.25 miles with the dog to test her shoulder. She did fine and as long as she doesn't start limping again later today or tomorrow we'll try again on Tuesday morning.

    Strength: Tomorrow

    Assessment: Saving up calories so I can have a steak on Tuesday and a bit of potato salad.....yummy!
  • luluinca
    luluinca Posts: 2,899 Member
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    This year's progress. 17 lbs lost since Jan 28th. I maintained a 45 lb weight loss last year but didn't try to eat at a deficit because of two big injuries. I was able to re-focus this year and lost the rest of the weight.

    Top pic earlier this year and bottom pic this morning after a run.

    adytctfjs55k.jpg

    kdc3sa4uoo57.jpg

  • luluinca
    luluinca Posts: 2,899 Member
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    Got in a good workout this morning!

    Hope you're having a great weekend!!!

    Cardio: 30 min StairMaster

    Strength: 15 min warm-up including planks, leg lifts, windshield wipers, mountain climbers, crunches, decline situps, RDL's, goblet squats and mini shoulder rehab.

    60 minutes Shoulders
    4X15 Machine Seated One Arm Row w/20 lbs
    4X15 Lateral Raise Machine w/40 lbs
    4X15 Machine Seated Reverse Chest Fly w/50

    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: Keeping it together this weekend. I'm so close to goal weight I don't really feel like seeing any fluctuations up right now....LOL
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    @luluinca. Keep it up girl!
  • 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. Have to find a venue for my DD's Bday coming up. She mentioned wanting to do a water park, but I'll have to see if they hold birthday parties.

    Cardio: machine rowing- 30 minutes (150 calories)

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

    Assessment: I did okay. Could have done much better.
  • luluinca
    luluinca Posts: 2,899 Member
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    Happy 4th of July Eve!

    Taking off the rest of today so I got my workout in early!

    Cardio: 20 min StairMaster

    Strength: 15 min warm-up including leg swings, mini shoulder rehab, plank, donkey kicks, heel taps, bridges, RDL's and goblet squats.

    60 min Chest/Triceps including

    3X15 machine seated horizontal grip chest press w/40 lbs
    3X15 close grip barbell bench press w/65 lbs

    3X15 incline chest press machine w/20 lbs each side
    3X15 hammer strength decline chest press machine w/20 lbs each side

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

    3 sets to total 50 assisted Pull Ups
    3 sets to total 100 Push Ups (some standard some modified)
    3 sets to total 100 Air Squats
    3 sets to total 75 assisted Dips

    Assessment: Still losing slowly but surely this week although today and tomorrow might be tough!
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday and 4th of July! 4 clients this morning and that's it! Party at my aunt's house tonight!

    Cardio: rowing machine- 30 minutes (250 calories)

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

    Assessment: Chicken tacos!
  • luluinca
    luluinca Posts: 2,899 Member
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    Happy 4th of July!

    Got a nice 2.65 mile run in this morning and will swim a little later!

    Back to the gym tomorrow!

    Potato salad and margaritas today but I'm just going to enjoy them and swim it all off! :)
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Had a good 4th. Didn't eat too much.

    Cardio: rowing-30 minutes (250 calories)

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

    Assessment: Only one hot dog and the rest was fruit and vegetables.
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! 2 clients this morning and then 3 tonight. On the cusp of breaking under 200lbs, so gonna work hard today!

    Cardio: rowing machine- 30 minutes (250 calories)

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

    Assessment: Steak and okra!
  • luluinca
    luluinca Posts: 2,899 Member
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    Hope you're enjoying a short week............I know I am

    Missed my gym day but swam for about 35 minutes in the afternoon. Made up for it today though.

    Cardio: 30 min StairMaster...........level 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/120 lbs
    4 Wall Sits - 75 seconds

    4X16 Med Ball Reverse Lunge w/15 lbs
    4X15 Single Leg Press w/60lbs each side

    4X15 BB Glute Bridge w/120 lbs

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

    Assessment: Back to losing again after the Holiday!
  • luluinca
    luluinca Posts: 2,899 Member
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    Happy TGIF. Looking forward to a relaxing weekend with more swimming!

    Cardio: 20 min StairMaster level 4-7

    Strength: 15 min warm-up including mini shoulder rehab, planks, leg lifts, windshield wipers, mountain climbers, bridges and BW squats.

    60 min Back and Biceps including

    3X15 Hammer Strength Lat Pulldown w/40 lbs
    3X15 Dumbbell Twist Curls w/20 lbs

    3X15 V Bar Pulldown w/100 lbs
    3X15 Smith Machine Bent Over Rows w/50 lbs

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

    3X15 Rack Pulls w/145 lbs

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

    Assessment: Eating light last week and this weekend to try and drop the last couple of lbs.
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Hey gang

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning only. Later today, I go and get an Xray on my shoulder which has been bothering me for over a couple of months now. But my knee is great 3 weeks after surgery!

    Cardio: rowing machine- 30 minutes (250 calories)

    Strength: NONE

    Assessment: Flanken short ribs and rice.
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! 4 clients this morning. Went and saw SPIDERMAN and loved it! Also went and saw my doctor to get an Xray on my left shoulder which has been bothering me for the last month and a half. No bone damage and the canals look wide enough. So it's likely impingement syndrome and that's just mostly therapy. I'll just have to stick with it and lay off any presses for now.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Had tacos last night for dinner.
  • luluinca
    luluinca Posts: 2,899 Member
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    Niner, hope the shoulder improves. I fight with both of mine too but nothing seriously wrong. I keep up with my shoulder rehab and stretching and it helps but sometimes I just have to skip some of the things I really want to do............ugghh. Glad your knee is doing so great!

    Hope you're having a great weekend. It's been hot and muggy down here so I've been swimming a lot.

    Today was my last day of the 4 week workout schedule from my trainer and he really loaded me up. Took me 2 hours but I got through it all. Tomorrow I begin a new schedule and also gradually increasing calories to a maintenance level.

    Cardio: 30 min StairMaster

    Strength:

    20 min Core including
    3X30 sec bicycle crunch
    3X45 sec full plank
    3X10 leg lifts
    3X16 Russian twists
    3X30 sec cross body mountain climbers
    REST
    3X16 alternating full plank
    3X45 sec side plank
    3X12 floor windshield wipers
    3X45 sec side plank

    60 minutes Shoulders
    4X15 Machine Seated One Arm Row w/35 lbs
    4X15 Lateral Raise Machine w/50 lbs
    4X15 Machine Seated Reverse Chest Fly w/60

    4X15 Upright Cable Row w/60
    4X15 Overhead Front Raise w/25 lb plate

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

    Assessment: Had a couple of brownies yesterday so I need to be a good girl today....LOL
  • 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. Solar City is coming in today to install solar on my house. My bills here in CA are outrageous and I need every break I can get.

    Cardio: machine rowing- 30 minutes (150 calories)

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

    Assessment: I did okay. Could have done much better.
  • luluinca
    luluinca Posts: 2,899 Member
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    Have a great week!

    I'm beginning a new 6 week program my trainer gave me and looking forward to it!

    Cardio: 30 min StairMaster

    Strength: 10 min warm-up including crunches, mountain climbers, RDL's, goblet squats, leg lifts and shoulder rehab.

    70 min strength including

    Power lifts lower body
    3 sets of BB squat warm-up 45 to 95 lbs
    4X6 BB back squats w/105 lbs
    2X6 BB dead lifts w/115 lbs

    Legs#1- 35 second rest between sets
    10X10 leg press w/90 lbs each side
    10X10 standing calf raise w/90 lbs

    45 sec rest between sets
    10X10 BB sumo dead lift w/95 lbs

    Assessment: Upping calories by 100 per day for a week or two to gradually work my way up to about 1800 calories per day for maintenance. Not sure that's the right number so we'll see I guess. Chicken, brown rice and asparagus for dinner tonight!
  • SEAHORSES4EVER
    SEAHORSES4EVER Posts: 1,553 Member
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    Just stumbled across this. Great thread, starred to start joining in :)

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