"TLFC" exercise and accountability support!
Replies
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Try "jump" pull ups. You jump up and using you jumping momentum, keep pulling up as high as you can go. As you get better you'll get higher and higher. Eventually you'll do a pullup on your own.Strength: Squats (various weights 4 sets of 5), deads (various weights 4 sets of 5), military press (same as the others), pull ups UGH..3 sets of 6 with 55 assisted then 3 negative (holding at the top for as long as possible them coming down as slow as possible) with 25 assissted..I WILL DO A NON ASSISTED ONE SOMEDAY..I SWEAR..lol, weighted lunges 3 sets of 16 using 40 pounds
cardio: two fold...did walk at lunch but it was more to clear my head then to workout then after my strength training I ran the really big hill at a park, ran up and walked down...lather, rinse, repeat. Had plans to go much longer than I did, but honestly my legs were toast after my strength training, probably should have chosen a less killer cardio and could have done better
Food...UGH..no really not terrible..great all day and had issues at night...night eating is terrible for me. Working on it will put notes up all over as suggested to see if that helps me make better more controlled choices.
Have a great day everyone, my legs are so sore...is it wrong that I love that:-)0 -
Hope the hip fairs well!Ooooohhhh. Or Paso Doble! Hehe. One of these days I'm just going to have to get a photographer and a partner together and get some pics taken. Especially since I've lost this weight....New costumes and all. That'll be something to really shoot for once I'm finally satisfied with where I'm at...still have about 7 more pounds to drop. Know I can do it.
Food: Under, even though my ham and corn at dinner was the most unappetizing thing ever, I ate it rather than going out to eat. Go me.
Assessment: Hip still hurts, but I got through work without too much pain so I'm happy about that. Hopefully it's just going to keep getting better. I'm going to the gym tomorrow to do some arm weights. If the bike doesn't hurt my hip, since it's so low impact, I might do a little bike ride and call it a night. I'm expecting to take it super easy but I definitely want to get back into it. I'm truly excited!!!!0 -
Hey gang
I like myself unconditionally!
Happy Humpday! A day with no clients or classes! Mini day vacation! Better enjoy is while I can!
Cardio: walk/jog- 3 mi (400 calories)
Strength:back- pullups, t-bar rows, seated cable rows, straight arm pressdowns. 12,10,8,6 increasing weight each set.
Assessment: I didn't do the best last night.0 -
Cardio - 30 min. lunch walk and 60 min on bike and stretching
No strength training today (OMG...I am so sore from yesturday anyway..lol..my inner/outer thighes and bootie are killing me, but in a really really good way.;)
Nutrition: eh...needed more protein also need to pack a snack between gym and going to kids hockey game...leads to poor choices later when I don't have to make poor choices. Could have been way worse but could have been better
Oh and thanks for the tips on the pull ups..YES...I will do them all alone sooner than later...can't wait, it is a big goal for me and have been working on them for a while...the assisting has gone down over 50 pounds so I am getting there...your suggestion might just get me over the hurdle...thank you;-)0 -
Hey gang
I like myself unconditionally!
Happy Humpday! A day with no clients or classes! Mini day vacation! Better enjoy is while I can!
Cardio: walk/jog- 3 mi (400 calories)
Strength:back- pullups, t-bar rows, seated cable rows, straight arm pressdowns. 12,10,8,6 increasing weight each set.
Assessment: I didn't do the best last night.
Wow, great strength training workout...awesome!0 -
Wedneday: Workout went well. Felt so good to sweat that hard again. Overall calorie burn total wasn't spectacular, but I stopped when I started hurting and that's the most I can ask from myself....usually I can be counted on to stupidly push through, but I'm not messing around with this hip of mine. It's giving me enough trouble to pause, but not forever.
Total Cal Burn: 354 calories
Strength training (weight lifting, weight training) - 30 mins - 100 calories
Stationary bike, general (bicycling, cycling, biking) - 20 minutes - 109 calories
Elliptical Trainer - 25 minutes - 145 calories
STRENGTH: Haven't done arm exercises in about a month so glad to see I didn't really lose too much of what I had.
Standing Tricep Extension - 3x10x40
Seated Cable Row - 3x10x50
Seated Lateral Pull - 6x10x50
Push Ups (push-ups) -1x10
Dips - 1x10
And this was a LIGHT workout for me!
FOOD: Right on target. Went 59 calories over because I celebrated Pi day with pie with my family. We're such dorks haha. I'm learning not to freak out so much over the little calorie deficits any more. It's helped me enjoy what I eat so much more, especially since I have multiple days on end where I'm under 1200 that a day over 1450 isn't really going to matter much.
Assessment: Weighed in today - at 148. That's a relief. Last weigh in was at 147, and that was before my cycle and the swelling from my hip injury [AGAIN] so it looks like I definitely haven't gained anything to be concerned about. Which is a huge relief from my mind. I'm still looking for that 145 though! I want to be disappointed in my work out but I know I worked my *kitten* off despite my limitations thanks to my hip. I put in a good hard work out that was as low-impact as possible to avoid any extra damage to my hip. I KNOW I have to play it smart right now and I plan on it. I walked away when the exercises got to be too much.
But I think the best part is that I've actually started seeing the results in the mirror. It's been so hard for me to not see the girl i was 28 pounds ago still, thanks to the ED and other factors. I saw a glimpse of it last night, and I'm holding onto that as hard as I can.0 -
Wedneday: Workout went well. Felt so good to sweat that hard again. Overall calorie burn total wasn't spectacular, but I stopped when I started hurting and that's the most I can ask from myself....usually I can be counted on to stupidly push through, but I'm not messing around with this hip of mine. It's giving me enough trouble to pause, but not forever.
Total Cal Burn: 354 calories
Strength training (weight lifting, weight training) - 30 mins - 100 calories
Stationary bike, general (bicycling, cycling, biking) - 20 minutes - 109 calories
Elliptical Trainer - 25 minutes - 145 calories
STRENGTH: Haven't done arm exercises in about a month so glad to see I didn't really lose too much of what I had.
Standing Tricep Extension - 3x10x40
Seated Cable Row - 3x10x50
Seated Lateral Pull - 6x10x50
Push Ups (push-ups) -1x10
Dips - 1x10
And this was a LIGHT workout for me!
FOOD: Right on target. Went 59 calories over because I celebrated Pi day with pie with my family. We're such dorks haha. I'm learning not to freak out so much over the little calorie deficits any more. It's helped me enjoy what I eat so much more, especially since I have multiple days on end where I'm under 1200 that a day over 1450 isn't really going to matter much.
Assessment: Weighed in today - at 148. That's a relief. Last weigh in was at 147, and that was before my cycle and the swelling from my hip injury [AGAIN] so it looks like I definitely haven't gained anything to be concerned about. Which is a huge relief from my mind. I'm still looking for that 145 though! I want to be disappointed in my work out but I know I worked my *kitten* off despite my limitations thanks to my hip. I put in a good hard work out that was as low-impact as possible to avoid any extra damage to my hip. I KNOW I have to play it smart right now and I plan on it. I walked away when the exercises got to be too much.
But I think the best part is that I've actually started seeing the results in the mirror. It's been so hard for me to not see the girl i was 28 pounds ago still, thanks to the ED and other factors. I saw a glimpse of it last night, and I'm holding onto that as hard as I can.
That is awesome, dream!
Wednesday: Strength Training
Lower Body:
Squats: 3x10x40lb.
Squats - Frog: 3x10.
Squats with calf raises: 3x10.
Forward lunges: 3x10.
Reverse lunges: 3x10.
Glute Kickbacks: 3x10.
Glute Flutter Kicks: 3x10.
One-legged Hip Bridges: 3x10.
Split Squats: 3x10x40lb.
Calf raises: 3x10x40lb.
Food: A bit over.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! Just one client today! Have started Spring cleaning early this year with the extra time off this week and have cleaned 3 rooms top to bottom already! Now only 8 more to go!
Cardio:jog/walk- 3 miles (500 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 increasing weight each set.
Assessment:Had Carl's Jr.s yesterday, but well within calorie goals.0 -
Thursday: Lots of pain. Kept everything to a minimum.
Total Cal Burn - 345 [HRM] 50 minutes
Running, 5.5 mph -10 minutes - 130 calories
Stationary bike, general (bicycling, cycling, biking) - 10 minutes - 51 calories
Elliptical Trainer - 10 minutes - 66 calories
Strength training (weight lifting, weight training) - 20 minutes - 98 calories
STRENGTH CIRCUIT
Seated Lateral Pull Invert - 2x10x65 [new weight]
Seated Cable Row - 3x10x50 [new weight]
Free Weights - 2x20x25
Push Ups (push-ups) - 1x10
Dips - 1x10
Seated Lateral Pull - 2x10x50
Preacher's Bicep Curl - 2x10x30
FOOD: A little over, but not worried about it in the least. I worked hard today and I was hungry so I ate enough rather than depriving myself like usual.
ASSESSMENT: Way too much pain today. Fought through it but in a smart way. Iced the hip, taking the next few days off. Sore arms already, but that feels nice and good. Maybe going sunbathing tomorrow....! In March!0 -
Thursday: Strength Training
Upper body:
Push ups = 3x10 Spiderman push-ups: 2x5
Bicep curls = 3x10x20lb
Hammer curls: 1x8x20lb
Triceps: skullcrushers 3x10x15lb, tricep dips 3x10.
Abs/back: 3x15 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks.
Shoulders: 3x10x15lb lateral raise, 3x10x20lb shoulder fly, 3x5x15lb front lateral raise.
Food: On it!
Assessment: For the first time, both types of pushups don't "kill" me. Might be ready to add another set to the Spiderman ones.0 -
Lol, I revel in pain! Good job you two!0
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Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Couple of clients today. Also will start typing out the programs for next TKO sessions starting on Monday of next week.
Cardio:walk/jog- 3 miles (500 calories)
Strength:biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6
Assessment:Overate yesterday because it was ice cream day.0 -
Lol, I revel in pain! Good job you two!
Haha. I'm pretty sure we all do. It's why we're here! Good pain is good. Broken pain is not good. I'm experiencing both right now lol.0 -
Strength Training:
Squats
bench
barbell back row
bicep curls
skull crushers
chair dips
Cardio...30 min lunch walk and 20 min on arc and 10 min on Elliptical
Nutrition...way better for me today, trying to get my head on. I have been under tremendous stress over the past three weeks and I have gained 10 pounds. I knew I should have been weighing myself but I did not. Crazy thing is, is that I have not done terribly but not great either..eating the wrong things and too much of them. No sweets or anything terrible, just too much. I have set a goal for my self to get over 100 oz of water and 150 grams of protein for the next 7 days, then I will see how it goes after that, but right now I need to focus and it can't be too taxing.
Looks like you guys are doing great.0 -
Strength Training:
Squats
bench
barbell back row
bicep curls
skull crushers
chair dips
Cardio...30 min lunch walk and 20 min on arc and 10 min on Elliptical
Nutrition...way better for me today, trying to get my head on. I have been under tremendous stress over the past three weeks and I have gained 10 pounds. I knew I should have been weighing myself but I did not. Crazy thing is, is that I have not done terribly but not great either..eating the wrong things and too much of them. No sweets or anything terrible, just too much. I have set a goal for my self to get over 100 oz of water and 150 grams of protein for the next 7 days, then I will see how it goes after that, but right now I need to focus and it can't be too taxing.
Looks like you guys are doing great.
Good progress! I'm just coming out of a 4 month tailspin myself. Gained 6 pounds (not all fat, just what the scale displays). Same thing...not horrible eating, but too much and not paying attention. I've already lost 3 of the extra "pounds". You'll get back on it.
Friday: Strength Training
Lower Body:
Squats: 3x10x40lb.
Squats - Frog: 3x10.
Squats with calf raises: 3x10.
Forward lunges: 3x10.
Reverse lunges: 3x10.
Glute Kickbacks: 3x10.
Glute Flutter Kicks: 3x10.
One-legged Hip Bridges: 3x10.
Split Squats: 3x10x40lb.
Calf raises: 3x15.
Food: On target. Another good week.0 -
[/quote]
[Good progress! I'm just coming out of a 4 month tailspin myself. Gained 6 pounds (not all fat, just what the scale displays). Same thing...not horrible eating, but too much and not paying attention. I've already lost 3 of the extra "pounds". You'll get back on it.
Friday: Strength Training
Lower Body:
Squats: 3x10x40lb.
Squats - Frog: 3x10.
Squats with calf raises: 3x10.
Forward lunges: 3x10.
Reverse lunges: 3x10.
Glute Kickbacks: 3x10.
Glute Flutter Kicks: 3x10.
One-legged Hip Bridges: 3x10.
Split Squats: 3x10x40lb.
Calf raises: 3x15.
Food: On target. Another good week.
[/quote]
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sorry quoets disappeared
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Dude, you are always kickin it..WTG
Thanks by the way...So over the past day 3 pounds have come off, obviously it was water weight. I increased my water one day and waalaaa...I have also decided to weigh myself everymorning. I tend to get scale anxiety if I let it go to long and I keep putting it off longer and longer and it is never a good thing, so every morning I go at least I can do away with the anxiety so much.0 -
It can get away, but just do some refocus and it will fix itself. Weight on a scale isn't always the best indicator of fitness and physique getting better.Strength Training:
Squats
bench
barbell back row
bicep curls
skull crushers
chair dips
Cardio...30 min lunch walk and 20 min on arc and 10 min on Elliptical
Nutrition...way better for me today, trying to get my head on. I have been under tremendous stress over the past three weeks and I have gained 10 pounds. I knew I should have been weighing myself but I did not. Crazy thing is, is that I have not done terribly but not great either..eating the wrong things and too much of them. No sweets or anything terrible, just too much. I have set a goal for my self to get over 100 oz of water and 150 grams of protein for the next 7 days, then I will see how it goes after that, but right now I need to focus and it can't be too taxing.
Looks like you guys are doing great.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Kickboxing this morning then off for a party! My cousin had her baby 2 weeks early so we'll also head over to their house this evening to visit! Maintenance work is all done on my TKO equipment and next 6 week session will start Monday!
Cardio:kickboxing- 60 min (500 calories)
Strength: NONE
Assessment: Lol, down over a pound after yesterday!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Kickboxing this morning then off for a party! My cousin had her baby 2 weeks early so we'll also head over to their house this evening to visit! Maintenance work is all done on my TKO equipment and next 6 week session will start Monday!
Cardio:kickboxing- 60 min (500 calories)
Strength: NONE
Assessment: Lol, down over a pound after yesterday!
Great job!! Down over a pound...awesome:-) Enjoy the family!!0 -
Dude, you are always kickin it..WTG
Thanks by the way...So over the past day 3 pounds have come off, obviously it was water weight. I increased my water one day and waalaaa...I have also decided to weigh myself everymorning. I tend to get scale anxiety if I let it go to long and I keep putting it off longer and longer and it is never a good thing, so every morning I go at least I can do away with the anxiety so much.
Thanks!
If you weigh everyday, which I used to, remember it'll fluctuate up and down. Especially with strength training due to water retention. Don't get anxious over that. If you have a rest day, the morning after the rest day might show your most accurate weight for that week.
I agree with, niner, the scale's not the best, but I also agree with you and I use it as a general guide. I also measure and, at this point, check the mirror (muscles!) and look at my overall fitness improvements to know I'm on the right track.0 -
Saturday: Cardio, HIIT routine
1. 2 minute warm up - light jog.
2. Sprint 15 seconds and recover jog for 45 seconds. 8 sets (8 minutes total).
3. 25 minutes light paced jog.
4. 1 minute sprint intervals with 1 minute of jogging. 10 minutes.
Food: might be a little over. Taking out a friend for her birthday later on.0 -
Taking it easy...The hip seems to be responding wonderfully to the rest. Still hurts, but it's not keeping me awake at night any more and I'll take any improvement. Work for the next few days and I'm sure I'll work a workout in here or there next week. Can't keep me down for long. Food has been on track. Been spending a lot of time sweating out in the sun...Back down to 147, my pre-swell weight when I injured myself so I'm hoping that's a good sign. I'm still completely pushing for 145 and maybe more! I think with a lot of hard work and continuing my conditioning regimen it will fall right off, but for the first time ever I'm starting to see progress in my pictures too.
Here's the newest one...with my sunburn! But I can see my shoulder bones, my arms look defined and my round cheeks are disappearing! Yay!
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Looking good, dream! Well, except that sunburn. Take care of your skin!
Sunday: Softball practice for 1.5 hours. Had a great practice. Some awesome hitting, and good fielding. Looks like I get to play catcher this season, which I so prefer over right field!
Food: enjoyed some fast food, so sodium is way over, but otherwise on target.0 -
Looking good, dream! Well, except that sunburn. Take care of your skin!
Sunday: Softball practice for 1.5 hours. Had a great practice. Some awesome hitting, and good fielding. Looks like I get to play catcher this season, which I so prefer over right field!
Food: enjoyed some fast food, so sodium is way over, but otherwise on target.
I'd love to get into doing more sports like that as part of the regimen!!! It sounds so fun and keeps things from being boring! Keep rocking it!0 -
First post-injury 5K [3 mile] run. I hurt quite a bit, but much more so in my ankles and feet than my hip. I was also winded about a mile in, so I'm going to have to train hard to get my running stamina back for sure. Then again, I just pushed myself harder than I ever have and posted my personal best 5K AND mile time ever - 3 miles in 27:56:85, or a 9-minute mile. I've only been training at a 6.0mph or 10-minute mile, so to blow that out of the water after having not run for a month and a half is kind of shy of a miracle. Hopefully all of the snowboarding helped my stamina and speed somehow! I know it sure gave me some knockout leg muscles. Can't wait to get into my plyometrics training when I'm completely pain free! I feel like I have a lot more work to do on this body of mine.
Also invested in some BodyGlide because I HATE chafing and we're heading into sweaty summer temperatures! First time I've run in only my compression shorts and a dri-fit tanktop. Had someone at work today mention that I was just "wilting away to nothing." I sure don't feel like it, but people are commenting on it so it must be true. I'm hoping the weight continues to fall off and my body composition changes. At this stage in the game that's going to be my biggest challenge.
Food: Spot on - Protein shake in the morning [added PB2 for an awesome peanut butter kick and only 11 calories extra!], turkey salad, nuts and orange for lunch and homemade eggplant parmesean for dinner. I didn't even come close to my cal goal AND I have an exercise deficit too.
Assessment: Much more stoked today about everything. Feels pretty good to be able to work that hard again. Definitely not out of the woods yet. My leg is no where near the condition it was before the injury but I know it's going to come back and I'm happy about that.0 -
Looking good! Keep progressing!Taking it easy...The hip seems to be responding wonderfully to the rest. Still hurts, but it's not keeping me awake at night any more and I'll take any improvement. Work for the next few days and I'm sure I'll work a workout in here or there next week. Can't keep me down for long. Food has been on track. Been spending a lot of time sweating out in the sun...Back down to 147, my pre-swell weight when I injured myself so I'm hoping that's a good sign. I'm still completely pushing for 145 and maybe more! I think with a lot of hard work and continuing my conditioning regimen it will fall right off, but for the first time ever I'm starting to see progress in my pictures too.
Here's the newest one...with my sunburn! But I can see my shoulder bones, my arms look defined and my round cheeks are disappearing! Yay!0 -
Catcher is one of the toughest to play! Have a good season this year!Looking good, dream! Well, except that sunburn. Take care of your skin!
Sunday: Softball practice for 1.5 hours. Had a great practice. Some awesome hitting, and good fielding. Looks like I get to play catcher this season, which I so prefer over right field!
Food: enjoyed some fast food, so sodium is way over, but otherwise on target.0 -
Kudos to you. That's fast as it take me like forever to run 3 miles. I'm not putting as much into it as I could, but then again I'm not doing any races to the competitive side of me isn't pushing. But good for you and it's great to hear people are noticing your personal weight loss.First post-injury 5K [3 mile] run. I hurt quite a bit, but much more so in my ankles and feet than my hip. I was also winded about a mile in, so I'm going to have to train hard to get my running stamina back for sure. Then again, I just pushed myself harder than I ever have and posted my personal best 5K AND mile time ever - 3 miles in 27:56:85, or a 9-minute mile. I've only been training at a 6.0mph or 10-minute mile, so to blow that out of the water after having not run for a month and a half is kind of shy of a miracle. Hopefully all of the snowboarding helped my stamina and speed somehow! I know it sure gave me some knockout leg muscles. Can't wait to get into my plyometrics training when I'm completely pain free! I feel like I have a lot more work to do on this body of mine.
Also invested in some BodyGlide because I HATE chafing and we're heading into sweaty summer temperatures! First time I've run in only my compression shorts and a dri-fit tanktop. Had someone at work today mention that I was just "wilting away to nothing." I sure don't feel like it, but people are commenting on it so it must be true. I'm hoping the weight continues to fall off and my body composition changes. At this stage in the game that's going to be my biggest challenge.
Food: Spot on - Protein shake in the morning [added PB2 for an awesome peanut butter kick and only 11 calories extra!], turkey salad, nuts and orange for lunch and homemade eggplant parmesean for dinner. I didn't even come close to my cal goal AND I have an exercise deficit too.
Assessment: Much more stoked today about everything. Feels pretty good to be able to work that hard again. Definitely not out of the woods yet. My leg is no where near the condition it was before the injury but I know it's going to come back and I'm happy about that.0 -
You can get the pullups done! It's usually a mental thing when people try to attempt it with no assistance!Cardio - 30 min. lunch walk and 60 min on bike and stretching
No strength training today (OMG...I am so sore from yesturday anyway..lol..my inner/outer thighes and bootie are killing me, but in a really really good way.;)
Nutrition: eh...needed more protein also need to pack a snack between gym and going to kids hockey game...leads to poor choices later when I don't have to make poor choices. Could have been way worse but could have been better
Oh and thanks for the tips on the pull ups..YES...I will do them all alone sooner than later...can't wait, it is a big goal for me and have been working on them for a while...the assisting has gone down over 50 pounds so I am getting there...your suggestion might just get me over the hurdle...thank you;-)0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Well today I have 2 new clients and the start of the new TKO sessions for the next 6 weeks! All my classes are already full so I got my work cut out for me, but am excited for having them this way!
Cardio:walk/jog 3 mi (400 calories)
Strength:quads- squats, leg press, leg extensions. 12,10,8,6 increasing weight each set.
Assessment:Went to Chuck E. Cheeses for a Bday party. Ate a lot of pizza!0
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