"TLFC" exercise and accountability support!
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Happy Easter!
Actually ate reasonably well this weekend.
Saturday: Couldn't make it to kickboxing, but I did 5k rowing at a moderate pace, burned maybe 250 calories. Also 2 hours playing bass at band rehearsal. Had to be 5,000 calories, based on how my fingers felt. ;-p
Sunday: strength training. Slight increase in weight for most exercises. 10 reps per set, the usual two warmup sets and two working sets each:
Squats: 167.5 lbs
Flat bench: 187.5 lbs
Deadlifts: 185 lbs (no increase but no breathing or headache problems either today!)
Bent-over Barbell Rows: 127.5 lbs (dropped from 135 to give my lower back a break after the deads)
Overhead Press: 97.5 lbs
Supersets of Barbell Curls and Barbell Tricep Extensions: 65 lbs
plus: 3x10 incline sit-ups, and 10 minutes foam-roller stretching.0 -
Dang! Wish I would have had that burn this weekend!Happy Easter!
Actually ate reasonably well this weekend.
Saturday: Couldn't make it to kickboxing, but I did 5k rowing at a moderate pace, burned maybe 250 calories. Also 2 hours playing bass at band rehearsal. Had to be 5,000 calories, based on how my fingers felt. ;-p
Sunday: strength training. Slight increase in weight for most exercises. 10 reps per set, the usual two warmup sets and two working sets each:
Squats: 167.5 lbs
Flat bench: 187.5 lbs
Deadlifts: 185 lbs (no increase but no breathing or headache problems either today!)
Bent-over Barbell Rows: 127.5 lbs (dropped from 135 to give my lower back a break after the deads)
Overhead Press: 97.5 lbs
Supersets of Barbell Curls and Barbell Tricep Extensions: 65 lbs
plus: 3x10 incline sit-ups, and 10 minutes foam-roller stretching.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Weekend was a challenge, but if you stick to your guns you can still achieve!
Start-191.2lbs
Today- 190
I'll take a pound especially after this weekend!!!
Have a couple of clients this morning and later on this evening another as well as TKO class. DD is back to school today so I get to spend more time in the gym! Yeah!
Cardio:Arc trainer- 30 min (275 calories)
Strength:quads- squats, leg press, leg extensions. 12,10,8,6 increasing weight each set.
Assessment: I moderated in foods I really like, but only enough so I could just eat some and not overeat.0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! TKO this morning a couple of clients tonight. Finishing up on taxes and looking at info for Disney Cruise Lines. We've gone 2 times already (Disney Magic and Wonder), but my daughter wants to go for her birthday this year. So this time we're looking at the Caribbean cruise which is 7 days! It'll be in July so I've got plenty of time to cut up!!
Cardio:Tababta protocol Arc Trainer- 12 minutes (4 minute warm up, Tabata, 4 minute cool down) 236 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: Up a bit, but it's probably due to the soy sauce from yesterday.0 -
Funny, we're looking into a family cruise as well ... more for my in-laws but the Little Spartacuses will be along too, so it needs to be kid friendly. Probably one of the big RCLs, but not sure yet.
Last night: did a 20-minute stability-ball core routine, just to be able to say I did something.
This a.m.: strength training, 2x10 warmup sets, 2x10 working sets:
Squats - 167.5 lbs
Incline Press - 152.5
> superset w/ Pull-Ups (bodyweight, assisted) - 4x10
Stiff-Leg Deads - 107.5
> superset w/ Upright Rows - 87.5 lbs
Dumbbells Curls - 30s
>superset w/ Calf Raises - also w/ 30s0 -
Oh yeah!!! Rocking it out!Funny, we're looking into a family cruise as well ... more for my in-laws but the Little Spartacuses will be along too, so it needs to be kid friendly. Probably one of the big RCLs, but not sure yet.
Last night: did a 20-minute stability-ball core routine, just to be able to say I did something.
This a.m.: strength training, 2x10 warmup sets, 2x10 working sets:
Squats - 167.5 lbs
Incline Press - 152.5
> superset w/ Pull-Ups (bodyweight, assisted) - 4x10
Stiff-Leg Deads - 107.5
> superset w/ Upright Rows - 87.5 lbs
Dumbbells Curls - 30s
>superset w/ Calf Raises - also w/ 30s0 -
Hey gang
I like myself unconditionally!
Happy Humpday! Just one client and TKO tonight! With Melissa helping out on the Monday/Wednesday class, I can check out each member more frequently!
Cardio:Arc climber- level 35 30 min (320 calories)
Strength:back- pullups, t-bar rows, seated cable rows, straight arm pressdowns. 12,10,8,6 increasing weight each set.
Assessment: Down a little and hoping to be down a little more tomorrow.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! TKO this morning, a client and Volleyball girls tonight. Working with Melissa today to give her pointers on becoming a trainer.
Cardio:Arc Trainer- level 35 30 min (350 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 increasing weight each set.
Assessment: I did good yesterday and it showed on the scale this morning.0 -
Hello, all! Been busy every night this week and hadn't planned in workouts. Guess a couple extra rest days won't hurt, but need to get back to it.
Thursday: Cardio
45 minute jog, varied pace.
Food: a little under. Been a bit under all week. Have lost 3 pounds from last week. Within 1 pound of my lowest weight since joining MFP. Which means I'm less than 10 lbs from my first goal of 160lbs.0 -
Good job! I'm following suit!0
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Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Man it's stormin' today! Been wet all week here in the Bay Area. I got a couple of clients today and TKO. Almost ready to put out the sign up sheet for my next sessions classes and it already seems like they will all be full. May have to start thinking about subbing in another class time over personal training time.
Cardio: Arc trainer- level 35 30 min (366 calories)
Strength:biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6
Assessment: I did really good yesterday. Did have a Fruistista, but it was within calorie limits.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Man it's stormin' today! Been wet all week here in the Bay Area. I got a couple of clients today and TKO. Almost ready to put out the sign up sheet for my next sessions classes and it already seems like they will all be full. May have to start thinking about subbing in another class time over personal training time.
Cardio: Arc trainer- level 35 30 min (366 calories)
Strength:biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6
Assessment: I did really good yesterday. Did have a Fruistista, but it was within calorie limits.
This is awesome...congrats on doing so well and getting full classes, dude that can be really hard, they must enjoy your class very much0 -
So sorry I have been MIA, it is not that I have not been thinking about being on here, it is well life got in the way. My exercise is still solid though, I have added an additional day. So I am up to 5 times a week at the gym and walking at lunch 5 days a week so I am actually doing some form of exercise everyday, I really don't count my lunch walks though, they are just for clearing of the head.
Some highlights, I did the bodyrocktv "Let it rain sweat" 1000 rep workout, I did it in 34:07:21. i was happy with the time and man was I sore for days afterwards. I am continuing my lifting of course and even did pole dancing again (this is fun, but man not quite sexy yet:-) I am thinking of doing some pilates to learn more control for the pole dancing.
I will try to do better in the future at recording this. Oh my eating has been terrible. I am doing a fast today to just help me get back on track, fingers crossed that it will work0 -
Well hello all! I have excellent news! I have won a scholarship for dance training and I couldn't be happier [or busier!] I officially start private lessons on the first week of May, but already this week has been intense. I will still be working 40 hours a week and attempting to fit in my core and strength circuit workouts at the gym. Dance is definitely taking off for me. I've spent the past 4 nights getting home at midnight or later and expending HUGE amounts of calories dancing, which feels great. I had some awful water weight bloating this week, up four pounds but I just dropped it and might have lost another pound even. So excited to see by the end of the week.
Total calorie burn from exercise this week = 2,629 calories. And that doesn't count the total food displacement since I'm rarely over my calorie count these days, and today I barely managed 572. I just didn't feel like eating today. Still trying to get over a cold and my hip fracture from February still causes me problems when dancing. It will probably take until the summer to fully heal, since I NEVER completely rested. I'll deal with it, but I might be limping tomorrow. Oh well...everything has been so WORTH it.
I'm stoked. Keep up the good work to all!0 -
So cool on the 1000 reps! And yes, I want to hear more about how the pole dancing goes.So sorry I have been MIA, it is not that I have not been thinking about being on here, it is well life got in the way. My exercise is still solid though, I have added an additional day. So I am up to 5 times a week at the gym and walking at lunch 5 days a week so I am actually doing some form of exercise everyday, I really don't count my lunch walks though, they are just for clearing of the head.
Some highlights, I did the bodyrocktv "Let it rain sweat" 1000 rep workout, I did it in 34:07:21. i was happy with the time and man was I sore for days afterwards. I am continuing my lifting of course and even did pole dancing again (this is fun, but man not quite sexy yet:-) I am thinking of doing some pilates to learn more control for the pole dancing.
I will try to do better in the future at recording this. Oh my eating has been terrible. I am doing a fast today to just help me get back on track, fingers crossed that it will work0 -
Congratulations dream! Attaining a scholarship is no piece of cake so take full advantage of it and kick *kitten*!Well hello all! I have excellent news! I have won a scholarship for dance training and I couldn't be happier [or busier!] I officially start private lessons on the first week of May, but already this week has been intense. I will still be working 40 hours a week and attempting to fit in my core and strength circuit workouts at the gym. Dance is definitely taking off for me. I've spent the past 4 nights getting home at midnight or later and expending HUGE amounts of calories dancing, which feels great. I had some awful water weight bloating this week, up four pounds but I just dropped it and might have lost another pound even. So excited to see by the end of the week.
Total calorie burn from exercise this week = 2,629 calories. And that doesn't count the total food displacement since I'm rarely over my calorie count these days, and today I barely managed 572. I just didn't feel like eating today. Still trying to get over a cold and my hip fracture from February still causes me problems when dancing. It will probably take until the summer to fully heal, since I NEVER completely rested. I'll deal with it, but I might be limping tomorrow. Oh well...everything has been so WORTH it.
I'm stoked. Keep up the good work to all!0 -
Welcome back, krista! Glad to see you posting again.
Congrats, dream! That's fantastic!
Saturday: Cardio
1.5 miles total. Walk/run split.
.25 mile warm up walk, .5 mile jog, .25 mile walk recovery, .25 mile jog, .25 mile cool down walk. Total time was 30 minutes.
10 minutes of stretching afterwards.
Food: Should be on, or a little under today.
Assessment: Have lost another .5 pounds since Wednesday.0 -
A little closer now!Welcome back, krista! Glad to see you posting again.
Congrats, dream! That's fantastic!
Saturday: Cardio
1.5 miles total. Walk/run split.
.25 mile warm up walk, .5 mile jog, .25 mile walk recovery, .25 mile jog, .25 mile cool down walk. Total time was 30 minutes.
10 minutes of stretching afterwards.
Food: Should be on, or a little under today.
Assessment: Have lost another .5 pounds since Wednesday.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! A client and TKO this morning! Then later watch my DD perform on the stage for the first time!
Cardio: Arc Trainer- level 35 30 min (350 calories)
Strength: NONE
Assessment: Had Mediterranean food last night! So good!0 -
Sounds like good news from everyone! Congrats all, even if just for coming back.
I've concluded that after 4 weeks of this 3-day-a-week total body weight routine that my body is too old for it. I'm not recovering properly, my joints ache (especially my shoulders which are getting overworked), and I've got no energy for cardio on non-strength days.
Soooo ... I came up with a split routine that will build in much more recovery time before hitting the same muscle group again. This should be much more workable for me.
Chest & Triceps today; here is the total routine:
3x15 standard push-ups
Flat Bench, three warmup sets with increasing weight and high reps, then 10x, 8x, 6x and 5x at 187.5
3x15 military push-ups
Incline Bench, two warmup sets then 8x, 6x, 5x and 5x at 152.5
EZ Bar Tricep Extension on a decline bench, 8x, 6x and 5x at 65 lbs
1-arm overhead dumbbell tricep extension, 10 reps each arm w/ 20lbs
Tricep Dips - to failure
Woot!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! A client and TKO this morning! Then later watch my DD perform on the stage for the first time!
Cardio: Arc Trainer- level 35 30 min (350 calories)
Strength: NONE
Assessment: Had Mediterranean food last night! So good!
I love Mediterranean food!0 -
Sounds like good news from everyone! Congrats all, even if just for coming back.
I've concluded that after 4 weeks of this 3-day-a-week total body weight routine that my body is too old for it. I'm not recovering properly, my joints ache (especially my shoulders which are getting overworked), and I've got no energy for cardio on non-strength days.
Soooo ... I came up with a split routine that will build in much more recovery time before hitting the same muscle group again. This should be much more workable for me.
Chest & Triceps today; here is the total routine:
3x15 standard push-ups
Flat Bench, three warmup sets with increasing weight and high reps, then 10x, 8x, 6x and 5x at 187.5
3x15 military push-ups
Incline Bench, two warmup sets then 8x, 6x, 5x and 5x at 152.5
EZ Bar Tricep Extension on a decline bench, 8x, 6x and 5x at 65 lbs
1-arm overhead dumbbell tricep extension, 10 reps each arm w/ 20lbs
Tricep Dips - to failure
Woot!
NICE!0 -
Sunday: Softball day!
Played 2 games of softball as catcher. Well, really, just a game and half because I got nailed in the head with a foul tip. Have a nice little cut over the eyebrow. The one disadvantage of recreational slow pitch, because you're not expected to wear protection.
Food: On target. Down below 167. Officially a little less than my previous MFP low point. 6 pounds until my first goal of 160.0 -
You have to do what's right for you as long as you're getting results.Sounds like good news from everyone! Congrats all, even if just for coming back.
I've concluded that after 4 weeks of this 3-day-a-week total body weight routine that my body is too old for it. I'm not recovering properly, my joints ache (especially my shoulders which are getting overworked), and I've got no energy for cardio on non-strength days.
Soooo ... I came up with a split routine that will build in much more recovery time before hitting the same muscle group again. This should be much more workable for me.
Chest & Triceps today; here is the total routine:
3x15 standard push-ups
Flat Bench, three warmup sets with increasing weight and high reps, then 10x, 8x, 6x and 5x at 187.5
3x15 military push-ups
Incline Bench, two warmup sets then 8x, 6x, 5x and 5x at 152.5
EZ Bar Tricep Extension on a decline bench, 8x, 6x and 5x at 65 lbs
1-arm overhead dumbbell tricep extension, 10 reps each arm w/ 20lbs
Tricep Dips - to failure
Woot!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Stats first:
Start-191.2
Last-190
Today- 192
Gotta keep it real and saying that yesterday I overdid it because we celebrated my DD's first time being on a stage and in front of a crowd with her choir! I'll have to make it up this week or I'll be totally off next week, but I do know that most of it is water weight.
2 clients this morning another tonight and TKO!
Cardio:Arc trainer- 30 min (275 calories)
Strength:quads- squats, leg press, leg extensions. 12,10,8,6 increasing weight each set.
Assessment: My debacle was stopping at Nestle's Toll House shop and eating at an Italian restaurant last night.0 -
You have to do what's right for you as long as you're getting results.
Good so far! (Two days down, lol.) Major DOMS from that chest/tris routine ... hitting muscles like they haven't been hit in a while!
Light cardio & core day: 5K rowing followed by P90X Ab Ripper.
Around 300-325 calories burned.0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! TKO this morning a couple of clients tonight. Taxes to be mailed today! Nothing like keeping your money till the last second. Looks like I'll be kicking it alone for most of the afternoon since my DD has a playdate till 5pm afterschool today.
Cardio:Tababta protocol Arc Trainer- 12 minutes (4 minute warm up, Tabata, 4 minute cool down) 236 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: Down a little, but I did do quads hard yesterday.0 -
Legs & Shoulders day.
2x10 Dumbbell Deadlifts w/ a pair of 35s
Barbell Squats,
Warmup sets: 12x67.5, 10x107.5, 8x142.5
Working sets 172.5 lbs at 10x, 8x, 6x, 5x
Followed the last set of squats immediately (no rest) with 20 fast bodyweight squats, 20 bodyweight lunges, and 20 bodyweight reverse lunges. Quads were BURNING!
Power Clean & Press, 12x45, 10x65, then 95 lbs at 8x, 6x and 5x. (No deloading.)
superset:
Stiff Leg Deadlifts 10x105
Upright Rows 10x85
repeat both with 8 reps.
Dumbbell Shoulder Flyes, 20lbs, 10x and 8x.
Food: just about perfect today.0 -
I just killed a massive weight lifting circuit in the gym today. I've spent this past week comparing myself to some standard I had no way of measuring up to and feeling completely inadequate and weak. I needed to be able to push myself again and see the direct results of that hard work. I increased all of my past weight limits by ten or fifteen pounds, and added about 6 new machines to my circuit to help shock my body out of its current rut. I also did my first few assisted chin ups and dips. I'm not going to lie - I completely sucked at them, but I made the attempt and that should count for something. My perception of my body has been maddeningly off all week, thanks to extreme amounts of stress and frustration and the fact that I'm too hard on myself. I finally felt like pure muscle - pressing 70 pounds with just my toes alone and leg pressing more than my body weight on several machines. I could even see the lines and shadows of definition in my arms for the first time ever. So I know I'm getting somewhere still even if I don't like what the scale has to show me - The truth is that I don't think I ever will, no matter how skinny I get.
So here's the breakdown: I think I approve!
Stationary bike, general (bicycling, cycling, biking) - 10 minutes - 82 calories burned
Elliptical Trainer - 15 minutes - 153 calories burned
Strength training (weight lifting, weight training) - 45 minutes - 195 calories burned
Toe Press 3x10x70 [New weight!]
Vertical Press 2x10x35 [New weight]
Seated Lateral Pull Invert 2x10x75 [New weight]
Hamstring Curl 2x10x40 [New circuit]
Seated Lateral Pull 2x10x60 [New weight]
Leg Press 2x10x160 [New weight]
Seated Cable Row 2x10x50 [New Weight]
Standing Calf Press 3x10x140 [New Weight]
Hip Abductor 2x10x50 [New Circuit]
Hip Adductor 2x10x60 [New Circuit]
Gravitron Assisted Chin-Up 1x3x50 [New Circuit]
Gravitron Assisted Dip 1x5x50 [New Circuit]
Overhead Press, Machine, Seated 2x10x35 [New Circuit]
Now THAT felt great. I'm determined to get ripped no matter what it takes. Dance Thursday and Friday nights and then another work out probably Saturday or Sunday depending on how things go! I'm no longer trying to beat myself up, but just trying to work smarter and harder. I'm getting plenty of cardio from dance all week. I'm using gym time to build and maintain the muscles I worked so hard to condition through the winter months. I think it's working!!0 -
Nice workouts, dream and spartacus!
Tuesday: Strength Training
Upper body:
Push ups: 3x10 Diamond pushups: 3x10
Hammer curls: 3x8x20lb
Triceps: skullcrushers 3x10x15lb, tricep dips 3x10.
Abs/back: 3x20 scissor kicks, 4x20 abdominal raises, 1x70sec plank, 2x30sec side planks.
Shoulders: 3x8x15lb lateral raise, 3x10x20lb shoulder fly, 3x5x15lb front lateral raise.
Food: On target.0
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