"TLFC" exercise and accountability support!
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Good job!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 -
Rockin' it as usual! Good job!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 -
The arms must be on fire!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 -
Hey gang
I like myself unconditionally!
Happy Humpday! Just one client and TKO tonight! Staying within good caloric deficit and working on cardio today is my focus.
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: Ate good yesterday and focused.0 -
Wednesday: Strength Training
Lower Body:
Squats: 3x10x40lb.
Squats - Frog: 3x10.
Squats with calf raises: 3x10x40lb (new weight).
Forward lunges: 3x10.
Glute Kickbacks: 3x10.
Glute Flutter Kicks: 3x10.
One-legged Hip Bridges: 3x10.
Calf raises: 3x10x40lb.
One-legged squat: 3x10.
Cardio: 10 minute light jog.
Food: on target.0 -
The leg killer! Great job!Wednesday: Strength Training
Lower Body:
Squats: 3x10x40lb.
Squats - Frog: 3x10.
Squats with calf raises: 3x10x40lb (new weight).
Forward lunges: 3x10.
Glute Kickbacks: 3x10.
Glute Flutter Kicks: 3x10.
One-legged Hip Bridges: 3x10.
Calf raises: 3x10x40lb.
One-legged squat: 3x10.
Cardio: 10 minute light jog.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! TKO this morning and just the Volleyball girls tonight. That gives me time in between to do some personal work on myself.
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 snacked a lot yesterday, but it was good snacks. Down a pound.0 -
Yesterday: off (Wed. is early meeting day at work, and band at night)
Today: DBB Day! - Deads, Back & Biceps
2x10 inverted rows (bodyweight)
Barbell Deadlifts:
Warmup sets (no deloading): 15x95, 12x135, 10x165
Working sets (with deloading) 190 lbs at 8x, 6x, 5x
After each set of deadlifts I did a set of either pullups or chinups (with assistance band), six sets total, 2x15, 2x12, 2x10
Barbell rows, 10x and 8x 135
1-arm dumbbell rows, 15x 45s
3 sets 10x ez-bar bicep curls, 65 lbs (failed at 9th rep on set 3)
2 sets 8x suppinated dumbbell curls, 30 lbs
1 set 6x regular dumbbell curls, 30 lbs
Food: good during the day yesterday, but bad last night (my wife made chocolate chip oatmeal cookies - I didn't want to be rude and not eat them!)
Other: feeling MUCH better with this split strength training routine.0 -
Salsa dance night! Burned 1,186 calories. I DO so love getting these mega-burns from something I just love to do naturally. It makes me feel so amazing and accomplished. Plus it helps with my overall goals, definitely. If I could dance like that every single night there wouldn't be much of me left! Dance training is going well. Still a lot of ups and downs with pain and soreness, but I'm certain my body will adjust. I've had a super rough emotional week but also one of the most incredible weeks of my life to date. I don't know how you go from the deepest of lows to the highest of highs ... but finding someone who's willing to make you feel amazing being you makes a big difference. I guess I didn't truly know what it meant to MATTER to somebody in the way I've been missing in my life. Even five minutes helped heal some of the brokenness from the grief of losing a dear friend not 4 days ago. To make it safe to feel again is everything. I know this isn't much of an exercise post, but I think sometimes it's important to exercise our spiritual selves as well.
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Great post Dream!0
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Health and wellness relates to the mind too dream. People can be physically fine, and mentally unwell. It's good to work on the mental aspect too.Salsa dance night! Burned 1,186 calories. I DO so love getting these mega-burns from something I just love to do naturally. It makes me feel so amazing and accomplished. Plus it helps with my overall goals, definitely. If I could dance like that every single night there wouldn't be much of me left! Dance training is going well. Still a lot of ups and downs with pain and soreness, but I'm certain my body will adjust. I've had a super rough emotional week but also one of the most incredible weeks of my life to date. I don't know how you go from the deepest of lows to the highest of highs ... but finding someone who's willing to make you feel amazing being you makes a big difference. I guess I didn't truly know what it meant to MATTER to somebody in the way I've been missing in my life. Even five minutes helped heal some of the brokenness from the grief of losing a dear friend not 4 days ago. To make it safe to feel again is everything. I know this isn't much of an exercise post, but I think sometimes it's important to exercise our spiritual selves as well.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Supposed to be super sunny here today! My DW is off and I only have a client and TKO tonight so we'll have some free time to date!! At least till my DD gets out of school..............
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: Well within calorie limits and down a little.0 -
TGIF! Crazy week. Glad it's over.
Friday: Strength training.
Lower Body:
Squats: 3x10x40lb.
Squats - Frog: 3x10.
Squats with calf raises: 3x10x40lb.
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, if a bit unhealthy.0 -
On target counts more!!!TGIF! Crazy week. Glad it's over.
Friday: Strength training.
Lower Body:
Squats: 3x10x40lb.
Squats - Frog: 3x10.
Squats with calf raises: 3x10x40lb.
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, if a bit unhealthy.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Kickboxing this morning and a evaluation. Then off to my parents house for a take on my brother's birthday. At least it's sushi.
Cardio: kickboxing- 60 min (500 calories)
Strength: NONE
Assessment: Stayed in calorie limits and no gain/loss.0 -
Mmmm, sushi ....
Friday night: spinning, 40 minutes. ~250 calories.
Saturday morning: kickboxing, 75 minutes (class went overtime!) ~600 calories.
Thunderstorms were in the forecast but so far this morning it is beautiful out! I'm off to watch the kids play tennis. Have a great day!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Kickboxing this morning and a evaluation. Then off to my parents house for a take on my brother's birthday. At least it's sushi.
Cardio: kickboxing- 60 min (500 calories)
Strength: NONE
Assessment: Stayed in calorie limits and no gain/loss.
Yum, sushi!
Saturday: Cardio 45 minutes
HIIT
1. 2 minute warm up - light jog.
2. Sprint 15 seconds and recover jog for 45 seconds. 15 sets (15 minutes total).
3. 10 minutes light paced jog.
4. 1 minute sprint intervals with 1 minute of jogging. 16 minutes.
5. 5 minutes stretching.
Food: On target.0 -
Don't get too wet!Mmmm, sushi ....
Friday night: spinning, 40 minutes. ~250 calories.
Saturday morning: kickboxing, 75 minutes (class went overtime!) ~600 calories.
Thunderstorms were in the forecast but so far this morning it is beautiful out! I'm off to watch the kids play tennis. Have a great day!0 -
Good enough!Hey gang,
I like myself unconditionally!
Happy weekend! Kickboxing this morning and a evaluation. Then off to my parents house for a take on my brother's birthday. At least it's sushi.
Cardio: kickboxing- 60 min (500 calories)
Strength: NONE
Assessment: Stayed in calorie limits and no gain/loss.
Yum, sushi!
Saturday: Cardio 45 minutes
HIIT
1. 2 minute warm up - light jog.
2. Sprint 15 seconds and recover jog for 45 seconds. 15 sets (15 minutes total).
3. 10 minutes light paced jog.
4. 1 minute sprint intervals with 1 minute of jogging. 16 minutes.
5. 5 minutes stretching.
Food: On target.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Just TKO this morning. Need to work on the yard too!
Cardio: walk/jog- 3 miles (590 calories)
Strength: NONE
Assessment: Sushi yesterday along with dinner at my mom's.0 -
Chest & Triceps day
3x15 push-ups
Flat Bench to 187.5 (same)
3x15 military push-ups
Incline Bench to 155 (slight increase - but I failed two reps short on the last two sets!)
Tricep extensions w/ 65 lb bar (same, but easier this time)
Overhead dumbbell tricep extension w/ 20lbs (same)
Tricep Dips - to failure (24x)
+ some sit ups and 10 minutes biking for a little cardio
Food: good, but I want sushi!0 -
Then go eat some! Good protein and carbs!Chest & Triceps day
3x15 push-ups
Flat Bench to 187.5 (same)
3x15 military push-ups
Incline Bench to 155 (slight increase - but I failed two reps short on the last two sets!)
Tricep extensions w/ 65 lb bar (same, but easier this time)
Overhead dumbbell tricep extension w/ 20lbs (same)
Tricep Dips - to failure (24x)
+ some sit ups and 10 minutes biking for a little cardio
Food: good, but I want sushi!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Stats first:
Start-191.2
Last-192
Today- 189.4
I had a pretty good week and am looking to continue this week! Gonna hit it hard and look to up my cardio a little more.
A client this morning and this evening, then TKO later tonight. This is the last week of this session and practically all my classes are filled again for the next 6 week session.
Right now it's the most intense classes in the gym and resulting in the best transformations which is why there are people on the waiting list. That's good for me and I feel really good about instituting the program into the gym.
Cardio:Arc trainer- 30 min (275 calories)
Strength:quads- squats, leg press, leg extensions. 12,10,8,6 increasing weight each set.
Assessment: Had a good controlled weekend and now am ready to have a great week.0 -
Cardio:
Got the "Spinning: Cardio Spin" DVD the other day and gave it a spin, ha.
Very good 40 minute cycling workout for a beginner like me. Estimating 250-300 cals burned.0 -
I see lots of people do spin, but unfortunately it's not in the bag for me. I'm not that good at just staying on a piece of machinery for an hour. Good for you though.Cardio:
Got the "Spinning: Cardio Spin" DVD the other day and gave it a spin, ha.
Very good 40 minute cycling workout for a beginner like me. Estimating 250-300 cals burned.0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! TKO this morning a couple of clients tonight. I'll be able to do a little extra work with no clients this morning so extra cardio of some sort will be done. Probably boxing on my on.
Cardio:Tabata 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: Only down a little, but I did have sushi for lunch with DW since she stayed home yesterday. See how tomorrow goes.0 -
I see lots of people do spin, but unfortunately it's not in the bag for me. I'm not that good at just staying on a piece of machinery for an hour.
I hear you - I'd much rather go mountain biking but don't have any good trails nearby, nor the time that I used to have back in the good ol' days.
Strength: Legs & Shoulders
2x10 Dumbbell Deadlifts
Barbell Squats, four working sets 10, 8, 6, 5 at 172.5 lbs (same as last week)
Bodyweight squats, lunges, and reverse lunges - 20x each
Power Clean & Press, three working sets 8, 6, 5 at 100lbs (increased 5 lbs)
Stiff Leg Deadlifts (105#) and Upright Rows (85#), 2 sets each, 10x and 8x
2x10 Dumbbell Shoulder Flyes
+ stretching with foam roller0 -
Tuesday: Strength training.
Upper body:
Push ups: 3x10
Diamond pushups from knees: 3x10
Bicep curls: 3x5x20lb
Hammer curls: 3x8x20lb
Triceps: skullcrushers 3x10x15lb, tricep dips 3x10.
Abs/back: 3x20 scissor kicks, 4x20 abdominal raises, 2x30sec superman, 1x60sec plank, 2x30sec side planks.
Shoulders: 3x8x15lb lateral raise, 3x10x20lb shoulder fly.
Food: over some. doughnuts at work. bad me.0 -
Pretty much the same way I split. I never train shoulders with chest.I see lots of people do spin, but unfortunately it's not in the bag for me. I'm not that good at just staying on a piece of machinery for an hour.
I hear you - I'd much rather go mountain biking but don't have any good trails nearby, nor the time that I used to have back in the good ol' days.
Strength: Legs & Shoulders
2x10 Dumbbell Deadlifts
Barbell Squats, four working sets 10, 8, 6, 5 at 172.5 lbs (same as last week)
Bodyweight squats, lunges, and reverse lunges - 20x each
Power Clean & Press, three working sets 8, 6, 5 at 100lbs (increased 5 lbs)
Stiff Leg Deadlifts (105#) and Upright Rows (85#), 2 sets each, 10x and 8x
2x10 Dumbbell Shoulder Flyes
+ stretching with foam roller0 -
I haven't had a doughnut in ages!!!! But if I did it would be an old fashioned with chocolate!Tuesday: Strength training.
Upper body:
Push ups: 3x10
Diamond pushups from knees: 3x10
Bicep curls: 3x5x20lb
Hammer curls: 3x8x20lb
Triceps: skullcrushers 3x10x15lb, tricep dips 3x10.
Abs/back: 3x20 scissor kicks, 4x20 abdominal raises, 2x30sec superman, 1x60sec plank, 2x30sec side planks.
Shoulders: 3x8x15lb lateral raise, 3x10x20lb shoulder fly.
Food: over some. doughnuts at work. bad me.0
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