"TLFC" exercise and accountability support!
Replies
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Good workout! And great pic of your daughter!Sunday: Softball tournament to start off our spring season. Dear Gawd, I'm tired and sore. We played 4 games. This summer is going to be a scorcher if the temps out there today are any indication. I got to be catcher for all 4 games. Think I need a couple of days to recover from all those squats!
Four games in a day?!?!? Yikes. Hey my younger daughter plays catcher too. Hot, sweaty, dusty stuff!
TODAY: Ab Ripper X in the morning, then the "medium" full-body strength workout this evening - same as before but ~10% less weight.
Squats - working at 155#
Bench press - 170#
Bent-over rows - 120#
Overhead barbell press - 85#
Stiff-legged deadlifts - 95#
Barbell curls (EZ bar) - 60#
Calf raises - well okay I did NOT do calf raises; my calves are SORE from boxing yesterday. Subbed in tricep extensions with the EZ bar at 60#s. I may do that once a week ...
Good nutrition today!0 -
Ahaha! You should see me do dynamic stretching with my TKO class! Lot of old "breakdancing" moves (I pop lock alot).Had a great run today! I am so stoked to best my time, yet again! I can't believe how much I'm accomplishing by simply not making excuses.
Personal best time on 3 miles, again! This amounts to a 8:38 average per mile. I can't wait to blast 8 minute miles!! It'll be great when I can do this clearly, consistently, and without hurting! Looks like my 5K will go really well hopefully!
That being said...You can't keep the dancer out of this girl! Here's my runner's stretching looking an awful lot like a dance pose...hahaha.
FOOD: Ate way too much today, not gonna worry about it. Loved every bite.0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! TKO this morning plus 2 clients tonight. Picked up another 2 clients without even trying so my schedule is getting full again!
Cardio:walk/jog- 3 miles (400 calories)
Strength:hamstrings and shoulders- seated leg curl, lying leg curl, shoulder press, side lateral, reverse flyes. 12,10,8,6 increasing weight each set.
Assessment: No change, but I was over deficit yesterday.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! No clients this morning which means I can kick it till later! Good thing too since I didn't sleep very well last night! Have a client this evening and TKO.
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: Steady in weight. Will have to start really concentrating on "competition" dieting soon.0 -
Yesterday off; food was on target.
I wasn't in a cardio mood this morning, so I did a very basic calisthenics circuit routine:
Jog in place 30 seconds
10 Jump Squats
10 Push Ups
10 Chin Ups (with assistance band)
10 Sit Ups
Rest 30 seconds
Repeat 9 more times, for a total of 100 of each exercise.
Tougher than it sounds, but even adding my warm-up and cool-down it was less than 40 mins total. Maybe 300 calories?
We had an office party for a lady celebrating her 20th anniversary. I had a cupcake. 250 useless calories. Otherwise food is on target; that will be my "eat back the exercise calories" cupcake, lol.0 -
Wednesday: Strength training
Upper body:
Push ups: 3x10 Spiderman push-ups: 2x5 Diamond pushups (with knees down): 1x10.
Bicep curls: 3x10x20lb
Hammer curls: 3x8x20lb
Triceps: skullcrushers 3x10x15lb
Abs/back: 3x20 scissor kicks, 3x10 abdominal raises, 1x60sec plank, 2x30sec side planks.
Shoulders: 3x8x15lb lateral raise, 3x10x20lb shoulder fly, 3x5x15lb front lateral raise.
Food: on target.0 -
Thursday morning: this week's "light" strength day. 4 sets x 8 reps:
Squats - working at 140 lbs
Bench press - 160
Bent-over rows - 110#
Overhead barbell press - 80#
Stiff-legged deadlifts - 85#
Barbell curls (EZ bar) - 55#
Calf raises (dumbbells) - 40#
Next week the weights reset for heavy day and the reps go up one. Should be interesting.
Do guys get bloated? I am! Not sure if its too much sodium or my seasonal allergy meds ... probably a combination of the two. Hopefully just water retention.0 -
Some days will be like that.Yesterday off; food was on target.
I wasn't in a cardio mood this morning, so I did a very basic calisthenics circuit routine:
Jog in place 30 seconds
10 Jump Squats
10 Push Ups
10 Chin Ups (with assistance band)
10 Sit Ups
Rest 30 seconds
Repeat 9 more times, for a total of 100 of each exercise.
Tougher than it sounds, but even adding my warm-up and cool-down it was less than 40 mins total. Maybe 300 calories?
We had an office party for a lady celebrating her 20th anniversary. I had a cupcake. 250 useless calories. Otherwise food is on target; that will be my "eat back the exercise calories" cupcake, lol.0 -
Good upper body workout!Wednesday: Strength training
Upper body:
Push ups: 3x10 Spiderman push-ups: 2x5 Diamond pushups (with knees down): 1x10.
Bicep curls: 3x10x20lb
Hammer curls: 3x8x20lb
Triceps: skullcrushers 3x10x15lb
Abs/back: 3x20 scissor kicks, 3x10 abdominal raises, 1x60sec plank, 2x30sec side planks.
Shoulders: 3x8x15lb lateral raise, 3x10x20lb shoulder fly, 3x5x15lb front lateral raise.
Food: on target.0 -
Sometimes if I have too much protein drinks. And ice cream.Thursday morning: this week's "light" strength day. 4 sets x 8 reps:
Squats - working at 140 lbs
Bench press - 160
Bent-over rows - 110#
Overhead barbell press - 80#
Stiff-legged deadlifts - 85#
Barbell curls (EZ bar) - 55#
Calf raises (dumbbells) - 40#
Next week the weights reset for heavy day and the reps go up one. Should be interesting.
Do guys get bloated? I am! Not sure if its too much sodium or my seasonal allergy meds ... probably a combination of the two. Hopefully just water retention.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! TKO this morning and an evaluation for potential client, but if they wanted to sign up, I'd pass them on to another PT since my schedule is full enough for now. I also have another client tonight as well as the Volleyball team.
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: I ate good yesterday and am now mentally prepping for next month's start to really cut up.0 -
My workout today felt SOOOO good! Total Cals Burned - 414
CARDIO:
Elliptical - 10 minutes - 93 calories burned
Treadmill, 6.0mph - 10 minutes - 75 cals burned
Strength Training: 30 minutes total - 246 calories burned
Seated Cable Row 3x10x50
Standing Tricep Extension 3x10x40
Preacher's Bicep Curl 3x10x40 [new weight]
Seated Lateral Pull 3x10x45
Seated Lateral Pull Invert 3x10x60
Leg Press 3x10x150 [new weight]
Standing Calf Press 3x10x100
Toe Press 3x10x50
Food: Didn't eat all day, had an amazing but lean cobb salad for dinner, two pieces of french bread. Then my mother decided I needed to celebrate and bought me a slice of chocolate mousse cake and my god, was it delicious - at 850 calories and thus half of my entire day's goal. But I still ended under by some 380 cals so I'm not going to stress too much. Hopefully.
The biggest positive is that I didn't really hurt too much with the hip! Running on the treadmill caused a little pain, which is strange that running out on the paved roads doesn't hurt as much. So I don't get that, but whatever. I kept my cardio to only 20 minutes today since I hadn't eaten and I didn't want to hurt my body too much. Mostly, I just wanted to feel good again. I did my entire strength training circuit, including the leg training that I haven't done since my injury. So I'm really stoked about that. Apparently I didn't lose anything either!
And an NSV for the day - I leg pressed more than I actually weigh - by 5 pounds, but still, it's a start! It's crazy to say that and I can't wait to keep it training.0 -
Thursday: 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.
Calf raises: 3x10x40lb.
One-legged squat: 3x10.
Food: On target.0 -
Good for you dream!My workout today felt SOOOO good! Total Cals Burned - 414
CARDIO:
Elliptical - 10 minutes - 93 calories burned
Treadmill, 6.0mph - 10 minutes - 75 cals burned
Strength Training: 30 minutes total - 246 calories burned
Seated Cable Row 3x10x50
Standing Tricep Extension 3x10x40
Preacher's Bicep Curl 3x10x40 [new weight]
Seated Lateral Pull 3x10x45
Seated Lateral Pull Invert 3x10x60
Leg Press 3x10x150 [new weight]
Standing Calf Press 3x10x100
Toe Press 3x10x50
Food: Didn't eat all day, had an amazing but lean cobb salad for dinner, two pieces of french bread. Then my mother decided I needed to celebrate and bought me a slice of chocolate mousse cake and my god, was it delicious - at 850 calories and thus half of my entire day's goal. But I still ended under by some 380 cals so I'm not going to stress too much. Hopefully.
The biggest positive is that I didn't really hurt too much with the hip! Running on the treadmill caused a little pain, which is strange that running out on the paved roads doesn't hurt as much. So I don't get that, but whatever. I kept my cardio to only 20 minutes today since I hadn't eaten and I didn't want to hurt my body too much. Mostly, I just wanted to feel good again. I did my entire strength training circuit, including the leg training that I haven't done since my injury. So I'm really stoked about that. Apparently I didn't lose anything either!
And an NSV for the day - I leg pressed more than I actually weigh - by 5 pounds, but still, it's a start! It's crazy to say that and I can't wait to keep it training.0 -
Another effective leg day!Thursday: 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.
Calf raises: 3x10x40lb.
One-legged squat: 3x10.
Food: On target.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients this morning because I'm attending Spirit assembly for DD's school where she gets another reading award! Also after I'm getting my teeth cleaned at the dentists! I do have a new client today and TKO class tonight though!
Cardio: NONE
Strength:biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6
Assessment: Ate flanken ribs last night!0 -
Happy Friday!
P90X Stretch day! I don't count the calories burned from that. It's recovery.
Had 2-1/2 hours of band rehearsal last night (mostly guitar, but I play drums on one song when the regular drummer is up front singing.) I'm shocked to see guitar playing in the MFP list of "exercises"! Seriously?!?!?0 -
Happy Friday!
P90X Stretch day! I don't count the calories burned from that. It's recovery.
Had 2-1/2 hours of band rehearsal last night (mostly guitar, but I play drums on one song when the regular drummer is up front singing.) I'm shocked to see guitar playing in the MFP list of "exercises"! Seriously?!?!?
I admit I don't understand putting non-exercise "exercises" in the diary. I'm concerned those people are hurting their progress. To each their own, though.
Friday: wasn't in the mood (PMS) for any strength training, so did some light jogging for about 40 minutes.
Food: on target. Lunch was office provided buffalo wings. I think I hit my protein goal for the day. :laugh:0 -
Well if you're a rocker, there's probably some hair swinging going on. Remember that some of the exercises put in there are from members.Happy Friday!
P90X Stretch day! I don't count the calories burned from that. It's recovery.
Had 2-1/2 hours of band rehearsal last night (mostly guitar, but I play drums on one song when the regular drummer is up front singing.) I'm shocked to see guitar playing in the MFP list of "exercises"! Seriously?!?!?0 -
I'm getting ready to put in "MFP online typing time".....................................I admit I don't understand putting non-exercise "exercises" in the diary. I'm concerned those people are hurting their progress. To each their own, though.
Friday: wasn't in the mood (PMS) for any strength training, so did some light jogging for about 40 minutes.
Food: on target. Lunch was office provided buffalo wings. I think I hit my protein goal for the day. :laugh:0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Got a client and kickbox class this morning. Later going to go get a new video camera since the last one we had is obsolete now. Ah to keep up with technology.
Cardio: kickboxing- 60 min (500 calories)
Strength: NONE
Assessment: Well I did okay yesterday. Sodium was up, but always is since I eat Vietnamese every Friday.0 -
]I'm getting ready to put in "MFP online typing time".....................................
:laugh: It's an EXCELLENT finger strengthening exercise. Calorie burn is a bit low, though.
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Saturday! Yay for the weekend!
Cardio:
HIIT
1. 2 minute warm up - light jog.
2. Sprint 15 seconds and recover jog for 45 seconds. 11 sets (11 minutes total).
3. 20 minutes light paced jog.
4. 1 minute sprint intervals with 1 minute of jogging. 12 minutes.
5. 5 minutes cool down jog.
6. 15 minutes of stretching.
Food: on target.0 -
Yep, Yep!Saturday! Yay for the weekend!
Cardio:
HIIT
1. 2 minute warm up - light jog.
2. Sprint 15 seconds and recover jog for 45 seconds. 11 sets (11 minutes total).
3. 20 minutes light paced jog.
4. 1 minute sprint intervals with 1 minute of jogging. 12 minutes.
5. 5 minutes cool down jog.
6. 15 minutes of stretching.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! TKO at 10:00 this morning, but since today is the 1st of April, I'm starting my month off hard! Will be getting in an extra back workout since I feel it's still one of my lagging parts.
New month, new aspirations, and dammit I'm ready to start cutting up for summer now, so here's to starting my 3 month cut cycle now!
Cardio: NONE
Strength:back- pulldowns, bent over rows, seated cable rows, pullovers. 12,10,8,6 increasing weight each set.
Assessment: I'll be honest and say I ate like crap yesterday.0 -
Tennis with the kids yesterday. Not exactly a workout, but good quality family time.
Today: total body strength training, "heavy" day.
9 reps per set this week, two warmup sets and two working sets per exercise. Also a slight change in the routine - regular deadlifts instead of stiff-leg, and the bicep/tricep superset at the end (dropping the calf raises.)
Deadlifts @ 185 lbs
Bench Press @ 185
Squats @ 165
Barbell Rows @ 135
Overhead Press @ 95
Superset of bicep curls and tricep extensions @ 65 lbs (EZ bar)
Plus: Ab Ripper X.
I need to check my deadlift form as I got an exertion headache during the working sets. Coulda been diet as I hadn't had much to eat prior to working out today. Will pay close attention next time.0 -
Nice workout, spartacus!
Sunday: Softball games. 2 games. I played catcher in 1.5. So, about 70-90 minutes of play for me. Not too much base running today (crappy hitting), but had a nice tag at home to deny a run.
Food: too much junk, but still okay on calories.0 -
Breathing being off can do it too.Tennis with the kids yesterday. Not exactly a workout, but good quality family time.
Today: total body strength training, "heavy" day.
9 reps per set this week, two warmup sets and two working sets per exercise. Also a slight change in the routine - regular deadlifts instead of stiff-leg, and the bicep/tricep superset at the end (dropping the calf raises.)
Deadlifts @ 185 lbs
Bench Press @ 185
Squats @ 165
Barbell Rows @ 135
Overhead Press @ 95
Superset of bicep curls and tricep extensions @ 65 lbs (EZ bar)
Plus: Ab Ripper X.
I need to check my deadlift form as I got an exertion headache during the working sets. Coulda been diet as I hadn't had much to eat prior to working out today. Will pay close attention next time.0 -
Did you win?Nice workout, spartacus!
Sunday: Softball games. 2 games. I played catcher in 1.5. So, about 70-90 minutes of play for me. Not too much base running today (crappy hitting), but had a nice tag at home to deny a run.
Food: too much junk, but still okay on calories.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Alright pretty much start to the new month! I usually weigh in on Tuesdays on a cut cycle so I'll start tomorrow, but here is my starting weight as of yesterday:
191.2lbs
So my goal is 7.5lbs this month and following months to hit my goal.
Have a couple of clients this morning and later on this evening another as well as TKO class. It's Easter vacation week for my DD, so she'll be home all week trying to help me out in the house and looking for ways to kill some time and not be bored.
I'm ready to rock this though!
Cardio:Arc trainer- 30 min (275 calories)
Strength:quads- squats, leg press, leg extensions. 12,10,8,6 increasing weight each set.
Assessment: I ate over yesterday by 1000 calories, but weight stayed pretty stable.0
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