"TLFC" exercise and accountability support!

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  • Zeuggma
    Zeuggma Posts: 157 Member
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    Have a great saturday, everyone!

    Cardio and strength: Boxing conditioning class at a UFC gym. Mostly bodyweight exercises and rounds on the bag.

    Assesment: My friend actually invited me along to the class as her guest for the day. Surprisingly, I was one of the more fit people there. I guess this workout routine is working :)

    Last night we had a party at my house, and I was definitely a bit out of control with all the drinks and food and sweets around. But back on top of it today.

    Curry chicken with cauliflower for dinner.
  • Zeuggma
    Zeuggma Posts: 157 Member
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    Happy sunday, all. :)

    Cardio: 25min incline walk

    Strength:
    - Lateral pulldowns (4x10)
    - Bent over rows (1x12; 1x10; 1x8; 1x6)
    - Close grip pulldowns (4x10)
    - Bicep dumbbell curls (1x12; 1x10; 1x8; 1x6)
    - Bicep barbell curls (1x12; 1x10; 1x8; 1x6)
    - Incline sit ups (5x20)

    Assesment: curry chicken and cauliflower for dinner again. Mmmmmmmmm
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Happy Monday Soldiers,

    Had last week off on deload and feel soo much better for it today!

    Cardio: 25,352 steps

    Strength:
    - Flat BB Bench (2x12, 2x10)
    - Incline DB Press (2x15, 1x12, 1x10)
    - Flat DB Pec Fly (2x15, 1x12)
    - Military Press (2x12, 1x10)
    - DB Shrugs (3x15)
    - Concentration Curl 21s (2x21)
    - Hammer Curls (1x12,1x10,1x8)
    - DB Kickback (3x8)

    Assessment: Energy 9/10. Really good pump & strength throughout. Kangaroo mince with black & kidney beans for dinner.
  • ninerbuff
    ninerbuff Posts: 48,679 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. What a cruddy sports weekend for me. 9ers got their butt kicked, Warriors lost yesterday and I lost most of my FFL games yesterday.

    Cardio: walk/jog- 30 minutes (200 calories)

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

    Assessment: IHOP last night.
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Hey Soldiers,

    Happy Tuesday!

    Cardio: 22,443 steps (10kg weighted vest walking 60mins incl.)

    Strength:
    - High Bar Squat (2x12, 2x10)
    - BB Lunges (1x12,10,8)
    - Trap Bar Deadlift (2x12,2x10)
    - Weighted Hip Thrusts (1x12, 2x10)
    - Seated Row (2x15, 1x12)
    - V Pulldowns (2x15,1x12)
    - Single Calve Raise (1x12,10,8)

    Assessment:
    Decent energy throughout! Kanga Mince, Beans & Chicken for dinner..
  • ninerbuff
    ninerbuff Posts: 48,679 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 this evening! Happy Halloween tonight so I'll be home while my DD goes out in costume as Sombra!

    Cardio: jog/walk- 30 minutes (250 calories)

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

    Assessment: Steak and vegetables last night.
  • Zeuggma
    Zeuggma Posts: 157 Member
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    Happy halloween!

    Cardio: 45 min UrbanKick

    Strength:
    - Plank up and downs (3x10)
    - Db pec fly (3x12)
    - Incline db bench press (1x12; 1x10; 1x8; 1x6)
    - Db bench press (1x12; 1x10; 1x8; 1x6)
    - Close grip bench press (3x12)
    - Tricep extensions (1x12; 1x10; 1x8)
    - Incline sit ups (5x20)

    Assesment: feelin good. Cauliflower pizza for dinner.
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Hey People,

    Cardio: 18,150 steps

    Strength: Rest day

    Assessment: Chicken kebab home made
  • ninerbuff
    ninerbuff Posts: 48,679 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Halloween was okay. Not that many kids showed up this year.

    Cardio: jog/walk- 30 minutes (250 calories)

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

    Assessment: KFC for dinner.
  • Zeuggma
    Zeuggma Posts: 157 Member
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    Hey all

    Cardio: 25min incline walk

    Strength:
    - Leg extensions (3x15)
    - Lying leg curls (4x12)
    - Squats (1x12; 1x10; 1x8; 1x6)
    - Leg press (1x12; 1x10; 1x8; 1x6)
    - Stiff-leg deadlifts (4x12)
    - Calf raises (3x25)

    Assesment: time to up squat weight. Still workin on deadlift form. Chicken greek salad for dinner.
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Hey All,

    Cardio: 22,000 steps (60 mins 10kg weighted vest incl.)

    Strength:
    - Flat BB Bench (2x12, 2x10)
    - Incline DB Press (2x15, 1x12, 1x10)
    - Flat DB Pec Fly (1x15,12,10)
    - Military Press (1x15,12,10)
    - DB Shrugs (2x15, 1x12)
    - Concentration Curl 21s (2x21)
    - Hammer Curls (1x12,1x10,1x8)
    - DB Kickback (3x8)

    Assessment: Decent energy & form. Curried Kanga mince & beans.
  • aganey
    aganey Posts: 501 Member
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    I see this thread has been going on for quite some time. That’s amazing! I hope you all wouldn’t mind if I joined in? I just started strength training Monday so this would really encourage me to stick with it and maybe get some pointers along the way.

    CARDIO: walked for 33 minutes pushing my 31 pound toddler in her stroller around the neighborhood.

    STRENGTH: rest day

    ASSESSMENT: doing some cleaning around the house today. Excited to continue strength training and see how my body transforms. I had roast, brown rice & gravy, carrots and green beans last night. I’ve meal prepped breakfast and lunch for the next 2 weeks. Breakfast everyday is egg muffins and fruit with black coffee. Lunch is roasted chicken with lots of veggies and either brown rice or sweet potatoes.
  • ninerbuff
    ninerbuff Posts: 48,679 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! 3 clients this morning and then 4 tonight. Busy again!

    Cardio: walk/jog- 30 minutes (250 calories)

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

    Assessment: Lamb shank and vegetables.
  • ninerbuff
    ninerbuff Posts: 48,679 Member
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    Welcome aganey!
  • Zeuggma
    Zeuggma Posts: 157 Member
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    Hey aganey! Glad you're joining up :)

    Cardio: 20 min run (8:30 pace) 25min incline walk

    Strength: none, rest

    Assesment: chicken taco bowl for dinner
  • aganey
    aganey Posts: 501 Member
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    Thanks! I’m a beginner so if you have any suggestions on my workouts I’m posting, feel free to let me know! I have done a lot of research and my husband has been working out off and on since high school (now in his mid 30’s) but we both do not know everything. He’s never had to lose weight like me so it’s a different ballpark for him to suggest everything I should be doing.
  • ninerbuff
    ninerbuff Posts: 48,679 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! Doing Dietbet this month for a little more motivation.

    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: Chicken and salad last night.
  • ninerbuff
    ninerbuff Posts: 48,679 Member
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    aganey wrote: »
    Thanks! I’m a beginner so if you have any suggestions on my workouts I’m posting, feel free to let me know! I have done a lot of research and my husband has been working out off and on since high school (now in his mid 30’s) but we both do not know everything. He’s never had to lose weight like me so it’s a different ballpark for him to suggest everything I should be doing.
    There isn't a perfect workout. There's workouts that are perfect for you. The key for sustainable exercise through life is to do workouts you can do. I've definitely had to trim back the intensity I used to do back in my 40's because recovery time is longer now, yet, still stay in great shape.
  • aganey
    aganey Posts: 501 Member
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    ninerbuff wrote: »
    .
    There isn't a perfect workout. There's workouts that are perfect for you. The key for sustainable exercise through life is to do workouts you can do. I've definitely had to trim back the intensity I used to do back in my 40's because recovery time is longer now, yet, still stay in great shape.
    [/quote]

    Thanks, this makes me feel a lot better. I feel like what I’m doing is not enough but I wanted to start slow. I used to be very active back in the day so taking it slow is hard for me. I feel like I can still do it all and the fact is I can’t. I know I will make great progress doing what I’m doing. I just need to be patient.
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Happy Saturday Saturday morning (1.03am),

    Wanted to get my update in for yesterday before i go to bed...

    Hello & welcome Aganey!

    Cardio: 23,142 steps

    Strenght:
    - High Bar Squat (2x12, 2x10)
    - BB Lunges (1x12,10,8)
    - Trap Bar Deadlift (2x12,2x10)
    - Weighted Hip Thrusts (1x12, 2x10)
    - Seated Row (2x15, 1x12)
    - V Pulldowns (2x15,1x12)
    - Single Calve Raise (1x12,10,8)

    Assessment: Need to dedicate some time to ankle mobility before increasing load on squats. Kanga mince, beans and carrots for dinner.

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