"TLFC" exercise and accountability support!
Replies
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Monday
Strength: none
Cardio: 40 minutes, for 440 calories. It was a great workout, knees real high-kicks chambered nice and tight.
Assessment: I had a good day over all. Food, calories and water were all on the mark.
Today
Strength:
Over head press, side and bent lats, biceps,tricep ext, incline push up, glute kickbacks, upright and bent rows All 2x8-10
Lunges, squats and good morning 2x15
Cardio: none so far : ( Real tried after the weights today. I'll see how I feel this afternoon.
Food so far is good, but I'm gonna have to up my water this afternoon. I just dont want it today.
Assessment: feeling a bit burned out today, I don't know what happened. Maybe I just need to get out in the sun.2 -
I got the cardio in!!! 30 minutes for 348 calories.1
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Legs burning? Good job since most guys neglect legs!
And that is a terrible shame because they end up looking overbalanced - sometimes I see guys come out of the gym and they literally walk funny because they have so much weight up top and nothing to support it.Assessment: feeling a bit burned out today, I don't know what happened. Maybe I just need to get out in the sun.
Are you eating enough? I started having awful awful workouts last week (two weeks ago?), just couldn't keep my heart rate high enough even if I pushed and pushed and pushed. I think I was under eating - I turned my calories up a bit and I'm really focusing on pre/post workout food and it helps a LOT. It used to be fine but I think I've hit some perfect storm of having lost enough fat/gained enough fitness that my body needs an extra caloric push to perform well.
I'm still at work, haven't worked out yet today. Not sure what I'm gonna do.2 -
But you had good workouts! Don't stop!Monday
Strength: none
Cardio: 40 minutes, for 440 calories. It was a great workout, knees real high-kicks chambered nice and tight.
Assessment: I had a good day over all. Food, calories and water were all on the mark.
Today
Strength:
Over head press, side and bent lats, biceps,tricep ext, incline push up, glute kickbacks, upright and bent rows All 2x8-10
Lunges, squats and good morning 2x15
Cardio: none so far : ( Real tried after the weights today. I'll see how I feel this afternoon.
Food so far is good, but I'm gonna have to up my water this afternoon. I just dont want it today.
Assessment: feeling a bit burned out today, I don't know what happened. Maybe I just need to get out in the sun.0 -
Yep!I got the cardio in!!! 30 minutes for 348 calories.1 -
I really think it's my iron level again. I took the last pill I have, very low dose, and it kicked in finally. I tried eating more to help out with the enegy before and all it did was make me feel over full. Well see how the measurements go tomorrow.0
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Cardio: Running and walking, some amount of distance for 40 minutes (too lazy too measure right now) - 357 calories burned. Got some running in finally - stuck to the grass for most of it which sucked because its not that big of a park. I did one run on the asphalt and my shin told me it would prefer I not do that, thanks, so I went back to the park and went back and forth there. I probably could have done more but it was hot today (85 degrees) and because I don't sweat like a normal person I head down the path to heatstroke very quickly.
Came back because my running performance had seriously degraded and did 10 very awful burpees and 50 mountain climbers before I could do no more -- went up to wash my face because it was hot and I was like "ohhh is THAT what it was". Thought I was having a bad day but it was just the heat -- considering the heat I actually had a great workout. I don't think I could have done nearly that much 3 months ago.
Now that I know it was just heat I'm going to try and put in some more burpees/mountain climbers once I cool off -- its for a challenge I'm participating in. My triceps didn't do anything yesterday so they're good to go. Should be ok to do more tonight after my raid.1 -
Cardio: 80 minutes of running, 6.2 miles
No strength
Diet: extra snack today - late dinner due to family obligations. Part of reason for longer run.
Water was off today - I washed my bottle at work and it tasted like Palmolive all day. Not particularly motivating...0 -
Flyntigger I buy a six pack of bottled water every so often (super cheap one, it only costs me $4 for the lot) and swap bottles out every two weeks.
I didn't do anything today as I'm suffering from headaches/migraines again. So, so over being sick. My doctor has theorized that it could be caffeine withdrawal, which apparently can take up to three months to be over. Considering I haven't been able to brush my hair in two weeks, put make-up on, or wear contacts in that time, I'm ready for it to be over. My hair is a big knotty mess! (it's about halfway down my back)
BUT I had weigh in today and lost another 1.9kg (4.2;lbs) which is 11.9kg in seven weeks! (26lbs) So excited over my weight loss. Clearly cutting down on soft drink has had the effect I wanted!0 -
It was 100 here yesterday so I got all my outdoor running in first thing. Good job!Cardio: Running and walking, some amount of distance for 40 minutes (too lazy too measure right now) - 357 calories burned. Got some running in finally - stuck to the grass for most of it which sucked because its not that big of a park. I did one run on the asphalt and my shin told me it would prefer I not do that, thanks, so I went back to the park and went back and forth there. I probably could have done more but it was hot today (85 degrees) and because I don't sweat like a normal person I head down the path to heatstroke very quickly.
Came back because my running performance had seriously degraded and did 10 very awful burpees and 50 mountain climbers before I could do no more -- went up to wash my face because it was hot and I was like "ohhh is THAT what it was". Thought I was having a bad day but it was just the heat -- considering the heat I actually had a great workout. I don't think I could have done nearly that much 3 months ago.
Now that I know it was just heat I'm going to try and put in some more burpees/mountain climbers once I cool off -- its for a challenge I'm participating in. My triceps didn't do anything yesterday so they're good to go. Should be ok to do more tonight after my raid.0 -
Blech! Yeah I know that feeling. I took a mouthful one time when I forgot to rinse out the straw.Cardio: 80 minutes of running, 6.2 miles
No strength
Diet: extra snack today - late dinner due to family obligations. Part of reason for longer run.
Water was off today - I washed my bottle at work and it tasted like Palmolive all day. Not particularly motivating...0 -
Excellent. BTW you can still get caffeine through tea. There's really nothing wrong with your caffeine fix daily.Flyntigger I buy a six pack of bottled water every so often (super cheap one, it only costs me $4 for the lot) and swap bottles out every two weeks.
I didn't do anything today as I'm suffering from headaches/migraines again. So, so over being sick. My doctor has theorized that it could be caffeine withdrawal, which apparently can take up to three months to be over. Considering I haven't been able to brush my hair in two weeks, put make-up on, or wear contacts in that time, I'm ready for it to be over. My hair is a big knotty mess! (it's about halfway down my back)
BUT I had weigh in today and lost another 1.9kg (4.2;lbs) which is 11.9kg in seven weeks! (26lbs) So excited over my weight loss. Clearly cutting down on soft drink has had the effect I wanted!0 -
Hey gang,
I like myself unconditionally!
Happy Humpday! Mid week and this is when the serious people continue! Normally almost every gym I go to will start to dwindle down with attendance starting today into the weekend! Keep up the intensity and discipline! Remember that this is for life to live a better life!!!
Cardio:walk/jog- 4 miles (280 calories)
Strength:back- pulldowns, bent over rows, seated cable rows, pullovers. 3x8-10
Assessment: Had a really good eating day and except for some gummie Lifesavers (20), I ate pretty clean.0 -
Strength: none
Cardio: walked this morning and did my routine for a total of 566 calories burned.
I ate real clean yesterday. That early burnout and headache really affected my appetite. I tried to eat, thinking maybe I was just hungry, but the food felt awful going down--so I didn't push it. Once the headache was gone, I was able to eat. I don't get them to often, but those headaches really mess up my day if I can't kill it off early.
Assessment: by the end of the day my mood was much better and I wasn't exhausted, but did go to bed early.
Big plus for today! While the scale was barely down a half pound, my measurements are down 6.5 INCHES from last month!!!!:bigsmile: I even made my husband help me, to make sure I wasn't seeing things. Since increasing my weights almost 3 weeks ago, I feel so much stronger and thought the weight was coming off. I don't expect every month to be like this, but what a great feeling!0 -
Yep, it ain't about the weight. It's how good you look with the weight you got!Strength: none
Cardio: walked this morning and did my routine for a total of 566 calories burned.
I ate real clean yesterday. That early burnout and headache really affected my appetite. I tried to eat, thinking maybe I was just hungry, but the food felt awful going down--so I didn't push it. Once the headache was gone, I was able to eat. I don't get them to often, but those headaches really mess up my day if I can't kill it off early.
Assessment: by the end of the day my mood was much better and I wasn't exhausted, but did go to bed early.
Big plus for today! While the scale was barely down a half pound, my measurements are down 6.5 INCHES from last month!!!!:bigsmile: I even made my husband help me, to make sure I wasn't seeing things. Since increasing my weights almost 3 weeks ago, I feel so much stronger and thought the weight was coming off. I don't expect every month to be like this, but what a great feeling!0 -
Finally got an hour in tonight, broke it into 2 35 minute sessions because the first one really wiped me out (it was still really hot)
Cardio: Dance Central 35 minutes - 230 calories burned Walking and one good jog - 230 calories burned.
Strength: During the freestyle and in between songs on dance central I did burpees and mountain climbers. I knew it was over when I did the most pathetic burpee in the world (there was a long pause when I stood up and then a sad little hop).
Oh wait, I did some rows too while I was waiting for my BF to put his walking clothes on but I only have the 8lb weights and that's not heavy enough.
Oh well - as long as I get in about an hour every day I am relatively happy.
Assesment:
I'm experimenting with increased calories this week due to weight loss having slowed to an absolute crawl but today I was NOT HUNGRY so either lunch was way more than estimated or the heat just knocked out my appetite. only did about 1350 (but I'm pretty sure that lunch is underestimated by 100-200 which would be closer to target). Also I'm super hydrated theoretically but I've been very thirsty and dry feeling today. Not sure what gives - it is NOT because I am not taking in enough salt. I got lots of salt.0 -
Finally got an hour in tonight, broke it into 2 35 minute sessions because the first one really wiped me out (it was still really hot)
Cardio: Dance Central 35 minutes - 230 calories burned Walking and one good jog - 230 calories burned.
Strength: During the freestyle and in between songs on dance central I did burpees and mountain climbers. I knew it was over when I did the most pathetic burpee in the world (there was a long pause when I stood up and then a sad little hop).
Oh wait, I did some rows too while I was waiting for my BF to put his walking clothes on but I only have the 8lb weights and that's not heavy enough.
Oh well - as long as I get in about an hour every day I am relatively happy.
Assesment:
I'm experimenting with increased calories this week due to weight loss having slowed to an absolute crawl but today I was NOT HUNGRY so either lunch was way more than estimated or the heat just knocked out my appetite. only did about 1350 (but I'm pretty sure that lunch is underestimated by 100-200 which would be closer to target). Also I'm super hydrated theoretically but I've been very thirsty and dry feeling today. Not sure what gives - it is NOT because I am not taking in enough salt. I got lots of salt.0 -
Continue for a couple of days and see what happens.Finally got an hour in tonight, broke it into 2 35 minute sessions because the first one really wiped me out (it was still really hot)
Cardio: Dance Central 35 minutes - 230 calories burned Walking and one good jog - 230 calories burned.
Strength: During the freestyle and in between songs on dance central I did burpees and mountain climbers. I knew it was over when I did the most pathetic burpee in the world (there was a long pause when I stood up and then a sad little hop).
Oh wait, I did some rows too while I was waiting for my BF to put his walking clothes on but I only have the 8lb weights and that's not heavy enough.
Oh well - as long as I get in about an hour every day I am relatively happy.
Assesment:
I'm experimenting with increased calories this week due to weight loss having slowed to an absolute crawl but today I was NOT HUNGRY so either lunch was way more than estimated or the heat just knocked out my appetite. only did about 1350 (but I'm pretty sure that lunch is underestimated by 100-200 which would be closer to target). Also I'm super hydrated theoretically but I've been very thirsty and dry feeling today. Not sure what gives - it is NOT because I am not taking in enough salt. I got lots of salt.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! It was a scorcher yesterday, but I got some good work done. I spent a good amount of time transferring info from a thumbdrive to an external hard drive to back up my laptop if in case it crashes.
Cardio:sprinting- Tabata protocol (155 calories), walk/jog- 2 mi (280 calories)
Strength:chest- incline press, flat bench, flyes, dips. 3x8-10
Assessment: I had a really good eating day and drank a lot of water. Flushed out a lot of sodium from the weekend and dropped a pound yesterday from it.0 -
Good grief! What time do you get up??0
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Strength: it was a mixed bag today. I got about half way through my sets and realized my knee hurt. I've injured it before, so I dropped the weight down and finished it circuit style. Just walking around its fine, so I hope this doesn't last.
Cardio: Its cleaning day, so that will have to suffice. The truck is getting cleaned out to, it's long overdue.
I barely made it in under total calories yesterday. Completely hungry all day! So I listened and ate, but good food and I didn't stuff myself.
Assessment: still feeling a bit tired. I think I'm going to try and eat my calories for the next few days and see how I feel. I just need to do in a way that I'm not feeling over full again.0 -
6:00-6:30 amGood grief! What time do you get up??0 -
Do that. If it persists, then you may just need a break.Strength: it was a mixed bag today. I got about half way through my sets and realized my knee hurt. I've injured it before, so I dropped the weight down and finished it circuit style. Just walking around its fine, so I hope this doesn't last.
Cardio: Its cleaning day, so that will have to suffice. The truck is getting cleaned out to, it's long overdue.
I barely made it in under total calories yesterday. Completely hungry all day! So I listened and ate, but good food and I didn't stuff myself.
Assessment: still feeling a bit tired. I think I'm going to try and eat my calories for the next few days and see how I feel. I just need to do in a way that I'm not feeling over full again.0 -
Cardio: ran a 5k in 25 minutes
Strength: Did 5 pullups
10 decline pushups feet on box
15 bodyweight squats
Fifteen rounds in fifteen minutes
Maintained my calories, gallon of water consumed, felt great after my workout.1 -
Cardio: ran a 5k in 25 minutes
Strength: Did 5 pullups
10 decline pushups feet on box
15 bodyweight squats
Fifteen rounds in fifteen minutes
Maintained my calories, gallon of water consumed, felt great after my workout.
if 15 rounds in 15 minutes means you did 75 pullups and 150 decline pushups today, then, dang, no wonder your profile pic looks like that.
Personal training for me today, I'll post what I did when I get back. its 83 right now though so I hope it cools off in the next hour or I'm not going to have the greatest workout. Also I need to drink more water, I've only had 24 ounces. not nearly as thirsty as last night when I was ridiculously overhydrated. Maybe I'm leveling out.0 -
Nice circuit. You were moving!Cardio: ran a 5k in 25 minutes
Strength: Did 5 pullups
10 decline pushups feet on box
15 bodyweight squats
Fifteen rounds in fifteen minutes
Maintained my calories, gallon of water consumed, felt great after my workout.0 -
Will wait for the reply!Cardio: ran a 5k in 25 minutes
Strength: Did 5 pullups
10 decline pushups feet on box
15 bodyweight squats
Fifteen rounds in fifteen minutes
Maintained my calories, gallon of water consumed, felt great after my workout.
if 15 rounds in 15 minutes means you did 75 pullups and 150 decline pushups today, then, dang, no wonder your profile pic looks like that.
Personal training for me today, I'll post what I did when I get back. its 83 right now though so I hope it cools off in the next hour or I'm not going to have the greatest workout. Also I need to drink more water, I've only had 24 ounces. not nearly as thirsty as last night when I was ridiculously overhydrated. Maybe I'm leveling out.0 -
Not only did I have an amazing workout today (HR between 132 and 173, 53 minutes, 353 calories burned) but I got home and I still have TONS of energy. I wish I knew if it was because of the increased calorie intake this week or because I worked from home today which means I spent a good half the day lying on the sofa with my laptop.
Cardio - 5 minutes on the elliptical for warmup, then a couple 70 second increments at resistance 6 throughout the workout. And I'm going to go for a walk in a sec because I've got to do something with this energy.
Strength - Bicep curls up (normal) then out to the sides with 10lb weights. Tricep ..thingies (weight behind head) with a 20lb.
Step-Squat-Kick punching bag - squat - step
Chin ups lvl 4 on the total gym
Some kind of horrible hamstring thing with one heel digging into the exercise ball and one leg up, raising butt up and down.
Rolling ball in and out with my legs.
Plank - Pushup - twist into side plank - Plank - Twist to other side plank
Crab - flip over - crab - flip other side
Plank - jump feet in towards stomach with straight legs - jump out to plank
air punching with weights
sissy squats with ...10s?
Aaaaaand .... I think I did more. The 12s were out at some point. But its leaked out of my brain.
Assessment: was NOT hungry today and wasn't thirsty until I worked out and even then my relative thirst was low. Still not hungry - I had a protein bar before my workout because I like to eat something before if its been more than 3-4 hours since my last meal. Dunno what's up with that but I guess I'll just eat something vegetable heavy for dinner and let the calories land where they land.
Also I was really sore yesterday and tues from training on monday but today I feel great great great. Bodies are weird yo. Going for that walk now.0 -
I did another 40 minutes and danced around for 10 when I got home because I still had tons of energy. I dunno - apparently lying on the couch is good for performance. Also, still not hungry at ALL.0
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Tameko you rocked it hard today!0
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