"TLFC" exercise and accountability support!
Replies
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Hey gang
I like myself unconditionally!
Happy Humpday! Just one client and TKO tonight! Gonna run this morning and hit back later, but everything is going good. Legs are little sore from Monday's run.
Cardio: walk/jog- 3 miles (590 calories)
Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns. 12,10,8,6 increasing weight each set.
Assessment: Had lamb for dinner yesterday. It was da bom.0 -
Wednesday: 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.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! TKO this morning, client and the Volleyball girls tonight. May also run weather permitting.
Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 increasing weight each set.
Assessment: Retaining some water, but not much.0 -
Strength: Deads, Back & Biceps
Increased weight for the deadlifts by 5 lbs.
Inverted rows (bodyweight) 2x10
Barbell Deadlifts, 3 warmup sets, 3 working sets, 8, 6, 6 at 195
3 sets pull ups, 15, 12, 10
3 sets chin ups, 15, 12, 10
2 sets barbell rows, 10, 8 at 135
1-arm dumbbell rows, 15x 45s
3x10 ez-bar curls, 65 lbs
2x8 suppinated dumbbell curls, 30
1x6 regular dumbbell curls, 30
+ Ab Ripper X
Food: over yesterday (esp carbs) but under today, macros good.0 -
Nice workout, spartacus!
Thursday: Unintentional rest day. Closed on the refinance of my house. I can not tell you what a crazy drawn out process this has been. Stress levels today were through the roof. Gah. I'll celebrate when the loan actually funds on Tuesday.
Due to that wonderful stress, food was way under.
Looking forward to Friday and a good workout.0 -
I've been through one of those nightmare refi closings before ... we ended up walking out, firing the mortgage broker, then starting all over! Go work out and relieve some of that stress!
Light cardio day: 30 minutes spinning this morning.
Happy Friday all!0 -
Nice on the supination curls!Strength: Deads, Back & Biceps
Increased weight for the deadlifts by 5 lbs.
Inverted rows (bodyweight) 2x10
Barbell Deadlifts, 3 warmup sets, 3 working sets, 8, 6, 6 at 195
3 sets pull ups, 15, 12, 10
3 sets chin ups, 15, 12, 10
2 sets barbell rows, 10, 8 at 135
1-arm dumbbell rows, 15x 45s
3x10 ez-bar curls, 65 lbs
2x8 suppinated dumbbell curls, 30
1x6 regular dumbbell curls, 30
+ Ab Ripper X
Food: over yesterday (esp carbs) but under today, macros good.0 -
How long did it take? We're getting ready to do the same.Nice workout, spartacus!
Thursday: Unintentional rest day. Closed on the refinance of my house. I can not tell you what a crazy drawn out process this has been. Stress levels today were through the roof. Gah. I'll celebrate when the loan actually funds on Tuesday.
Due to that wonderful stress, food was way under.
Looking forward to Friday and a good workout.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Gonna be a sunny one today! I sub a client today for one of my friends here at work and have one client and TKO tonight! Gonna be a good day!
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 -
How long did it take? We're getting ready to do the same.Nice workout, spartacus!
Thursday: Unintentional rest day. Closed on the refinance of my house. I can not tell you what a crazy drawn out process this has been. Stress levels today were through the roof. Gah. I'll celebrate when the loan actually funds on Tuesday.
Due to that wonderful stress, food was way under.
Looking forward to Friday and a good workout.
I don't think I'm a good case. I have a complication. My ex and I still share the house (she's on the title plus still lives here). If the refinance goes through, she's moving out.
But, Texas has really strong homestead rights. Seems like, it takes a lot to take someone off a title, even if they want to come off. The underwriters have been back and forth over what she has to sign to come off "properly" in Texas. And, she's been unhelpful in not wanting to sign things. I'm reminded of why we're exes. :laugh: :grumble:
In fact, we hit a snag because she refused to sign something at the closing. My nightmare isn't over with this. :sad: :sad:
I applied for the refinance 2 months ago (Feb.).
Don't be scared of it due to my case. Mine shouldn't be this difficult, but, it is more unusual than most people's situation, so it's not that surprising it's taken some time.0 -
1 hour kickboxing; ~500 cals burned. Got a weird pain on the outside of my right calf while doing kicks against the heavy bag, about 50 mins. into class. I stretched it out for a minute or so and it seemed fine after, though is still tender. Maybe a hydration thing...
OH, I forgot to mention: I went to buy some shorts for summer. I was a 38 waist ... I took a pair of 36s and 35s into the dressing room to try on ... and ended up buying 34s!0 -
WIN!1 hour kickboxing; ~500 cals burned. Got a weird pain on the outside of my right calf while doing kicks against the heavy bag, about 50 mins. into class. I stretched it out for a minute or so and it seemed fine after, though is still tender. Maybe a hydration thing...
OH, I forgot to mention: I went to buy some shorts for summer. I was a 38 waist ... I took a pair of 36s and 35s into the dressing room to try on ... and ended up buying 34s!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Kickboxing this morning and a bod pod evaluation. Then yard work!
Cardio: kickboxing- 60 min (500 calories)
Strength: NONE
Assessment: Stayed in calorie limits and no gain/loss.0 -
1 hour kickboxing; ~500 cals burned. Got a weird pain on the outside of my right calf while doing kicks against the heavy bag, about 50 mins. into class. I stretched it out for a minute or so and it seemed fine after, though is still tender. Maybe a hydration thing...
OH, I forgot to mention: I went to buy some shorts for summer. I was a 38 waist ... I took a pair of 36s and 35s into the dressing room to try on ... and ended up buying 34s!
NICE! Talk about a NSV.
Saturday: Cardio
1.5 mile walk/run mix. 30 minutes.
Also had batting practice.
Food: Should be on target. going to a birthday party, but not expecting any overeating.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client and TKO this morning. Head to the mall to get a battery for my wife's watch.
Cardio: walk/jog- 3 miles (590 calories)
Strength: NONE
Assessment: Ater Filipino yesterday and ice cream, but weight is ddown today.0 -
Finally had sushi last night! Actually sashimi, but I did have a little rice on the side.
I've added two pounds since last weigh-in, which is a bit surprising, but I've been taking creatine regularly so I'm going to assume its water weight. The waist size on my shorts tells me not to worry too much about it.
Chest & Triceps day
3x15 push-ups
Flat Bench to 187.5, increased to 192.5 for the last set of 5 reps
Incline Bench to 155 (all sets completed this time)
Tricep extensions w/ 65 lb bar (same)
3x15 military push-ups
Overhead dumbbell tricep extension w/ 20lbs (same)
Tricep Dips - to failure (25x)
Playing catch with my son after lunch. 0 -
Sunday: Double elimination softball tournament. 4 games as catcher. My hamstrings and calves are killing me! Now I remember why I do all those squats.:laugh:
Lots of stretching afterwards.
Food: On target. Not eating all those exercise calories back.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Stats first:
Start-191.2
Last-189.4
Today- 190
Good thing I'm not hung up on the scale. I know that last night's meal (with soy sauce) help to keep my weight up this morning. Anyway, client this morning, one this evening and then TKO. Looking to kick *kitten* for the start of next month and getting into shape for summer!
Cardio:Arc trainer- 30 min (275 calories)
Strength:quads- squats, leg press, leg extensions. 12,10,8,6 increasing weight each set.
Assessment: I didn't do so well the whole month, so I have to concentrate more on getting my calories down.0 -
Sunday: Double elimination softball tournament. 4 games as catcher.
Dang!
Abs & Cardio today: Slightly modified Ab Ripper followed by 30 minutes spinning. ~300 cals.
GOAL FOR MAY: Drop a pound a week. And I don't mean on my toes!0 -
Monday: REST day. Much needed. Did stretch legs some.
Food: a little under. Doesn't feel like it, but that's what the diary says.
Assessment: Dropped a little more weight. Not too much, and going to give it a few days to see if it holds. Wasn't surprised to see a drop the day after some major exercise.0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! Last month I didn't do very well with only a couple of pounds lost so now I have to up my game a little.
Start-189lbs
Goal is to be 180 by the end of the month. Doable yes, but I have to really focus on higher burns now. So back to running and hitting the stepmill more.
TKO this morning and 2 clients tonight!
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: Good start from yesterday so here we go!0 -
Hey gang
I like myself unconditionally!
Happy Humpday! A client this morning, one this evening and TKO. Have to repair one of the bags in class from yesterday when someone actually put their foot through the top of the base. Sucks.
Cardio: walk/jog- 3 miles (590 calories)
Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns. 12,10,8,6 increasing weight each set.
Assessment: Had lamb for dinner yesterday. It was da bom.0 -
Missed yesterday; woke up with a knot in my middle back and didn't want to aggravate it. Heating pad, Aleve, and stretching helped. Kept food slightly under the net target, macros good. And I walked 2/3rds of a mile for my lunchtime turkey wrap, lol.
Wednesday - Strength: Legs & Shoulders
2x10 Dumbbell Deadlifts, 35s
Barbell Squats, 10, 8, 6, 5 at 175lbs (slight increase)
Bodyweight squats, lunges, and reverse lunges - 20x each
Power Clean & Press, 8, 6, 5 at 100 (same)
Stiff Leg Deadlifts, 10, 8 at 110 (increased)
Upright Rows, 10, 8 at 85 (same)
2x10 Dumbbell Shoulder Flyes, 20s
May starting weight: 201.6.0 -
Hey guys - So here's the update! Spent the better part of all last week sick with an upper respiratory [chest AND sinus] infection that's three weeks so far. Dance is going phenomenal. Everything's been kicked into high gear lately. I'm battling exhaustion, sickness and a busy schedule, but I can do it!
MONDAY:
Dance lesson - 45 minutes of beating myself all to hell. Felt GREAT....but sore sore sore.
TUESDAY:
Managed my gym circuit, and it was a killer routine.
Cardio: Treadmill: 25 minutes: 215 calories burned
Strength Training: 25 minutes: 192 calories burned
Standing Tricep Extension 3x10x50
Seated Lateral Pull Invert 3x10x75
Free Weights 2x25x25
Weighted Body Bar 3x12x12
Abdominal Crunches 2x100
Seated Lateral Pull 3x10x60
Leg Press 3x10x160
Toe Press 3x10x70
WEDNESDAY:
Went bowling with my boyfriend, super fun but now that I'm so sore, it made everything harder! Haha. But we laughed a lot and burned a bit of calories and that's always great to do it in a fun way!
Tomorrow and Friday I have dance, so those should be some awesome mega-burns. Going shopping tomorrow for some new essentials...I'm tired of making the old, too big ones fit. So that should be fun! Looking forward to an awesome close to the week.0 -
Nice! Let's hit your goal this month!Missed yesterday; woke up with a knot in my middle back and didn't want to aggravate it. Heating pad, Aleve, and stretching helped. Kept food slightly under the net target, macros good. And I walked 2/3rds of a mile for my lunchtime turkey wrap, lol.
Wednesday - Strength: Legs & Shoulders
2x10 Dumbbell Deadlifts, 35s
Barbell Squats, 10, 8, 6, 5 at 175lbs (slight increase)
Bodyweight squats, lunges, and reverse lunges - 20x each
Power Clean & Press, 8, 6, 5 at 100 (same)
Stiff Leg Deadlifts, 10, 8 at 110 (increased)
Upright Rows, 10, 8 at 85 (same)
2x10 Dumbbell Shoulder Flyes, 20s
May starting weight: 201.6.0 -
Nice job dream!Hey guys - So here's the update! Spent the better part of all last week sick with an upper respiratory [chest AND sinus] infection that's three weeks so far. Dance is going phenomenal. Everything's been kicked into high gear lately. I'm battling exhaustion, sickness and a busy schedule, but I can do it!
MONDAY:
Dance lesson - 45 minutes of beating myself all to hell. Felt GREAT....but sore sore sore.
TUESDAY:
Managed my gym circuit, and it was a killer routine.
Cardio: Treadmill: 25 minutes: 215 calories burned
Strength Training: 25 minutes: 192 calories burned
Standing Tricep Extension 3x10x50
Seated Lateral Pull Invert 3x10x75
Free Weights 2x25x25
Weighted Body Bar 3x12x12
Abdominal Crunches 2x100
Seated Lateral Pull 3x10x60
Leg Press 3x10x160
Toe Press 3x10x70
WEDNESDAY:
Went bowling with my boyfriend, super fun but now that I'm so sore, it made everything harder! Haha. But we laughed a lot and burned a bit of calories and that's always great to do it in a fun way!
Tomorrow and Friday I have dance, so those should be some awesome mega-burns. Going shopping tomorrow for some new essentials...I'm tired of making the old, too big ones fit. So that should be fun! Looking forward to an awesome close to the week.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! TKO this morning and an assessment. Also have a client tonight and now am looking to fill in my Thursday nights with clients because volleyball training is done.
Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 increasing weight each set.
Assessment: Retaining some water, but not much.0 -
With a Warrior Dash coming up on the 12th, will be focusing on cardio for the next week, then back to the "usual" routine.
Thursday: Cardio: 45 minutes of light jogging.
Food: on target.
May 1st starting weight: 167.2
Goal is to get down to 165.0 -
With a Warrior Dash coming up on the 12th, will be focusing on cardio for the next week, then back to the "usual" routine.
Thursday: Cardio: 45 minutes of light jogging.
Food: on target.
May 1st starting weight: 167.2
Goal is to get down to 165.
Good luck, I know you can do it!0 -
Oh my goodness....4 hours of heavy salsa dancing later - 1427 calories burned. I LOVE what I do!!!!
Also, spent 300 dollars on all new clothes that actually fit me. Donated two 30-gal trash bags full of old clothes i shrunk out of. Im never looking back and it feels SO GOOD!!0
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