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"TLFC" exercise and accountability support!

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  • Sen107Sen107 Member Posts: 58 Member Member Posts: 58 Member
    Hey!

    Cardio: Elliptical 15 minutes- Finally managed some cardio. Did it on a low setting to manage my calf strain.

    Strength: Chest/Tris- Bench press, db press, superset db flys, cable flys, dips, bb skull crusher, rope pull down, superset rope extension

    Assessment: steak with mushrooms and sweet potatoes

    Have a good weekend!
  • ninerbuffninerbuff Member, Greeter Posts: 42,887 Member Member, Greeter Posts: 42,887 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients this morning. Big Divisional game today! Can't wait to watch the 9ers/Vikings game and expecting a win by my team and move onto the NFC championship next week.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Lonsilog for dinner. My daughter was happy.
  • Sen107Sen107 Member Posts: 58 Member Member Posts: 58 Member
    Hey!

    Cardio: Elliptical 5 minutes- Did legs so did low cardio. Easing back in.

    Strength: Legs- Barbell squat, Leg extension, Hamstring curl, Planks

    Assessment: Chicken veggies and brown rice
  • Sen107Sen107 Member Posts: 58 Member Member Posts: 58 Member
    Hey!

    Cardio: 20 mins elliptical- Light intensity. Trying to increase the duration before intensity for rehab

    Strength: Back/Bis-Weighted pull ups, weighted chin ups, bent over barbell rows, machine bent over rows, lat pull downs, barbell curl, superset db curl, barbell preacher curl

    Assessment: Turkey burgers for dinner
  • mcemino2mcemino2 Member Posts: 429 Member Member Posts: 429 Member
    Time to get caught up.

    No specific exercise Friday and Saturday, 13,992 steps for Friday and 7,377 steps for Saturday.

    Sunday:

    Cardio:roller skating, 133 minutes

    Strength:none

    Assessment:nachos
  • ninerbuffninerbuff Member, Greeter Posts: 42,887 Member Member, Greeter Posts: 42,887 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! What a great weekend! 9ers are hosting the NFC Championship and the likely most dangerous team was outed! Along with Seattle!

    Cardio: run/jog- 30 minutes (150 calories)

    Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6

    Assessment: Taco Bell for dinner. I stayed pretty active all day yesterday.
  • Sen107Sen107 Member Posts: 58 Member Member Posts: 58 Member
    Hey!

    Got through the weekend! Hardest time to stay the course.

    Cardio: Elliptical 10 minutes- Low cardio on leg day.

    Strength: Legs- Barbell squat, Leg extension, Hamstring curl, Planks. Heavier weights than two days ago. Will add more exercises as soon as calf is up for it.

    Assessment: Lettuce chicken wraps
  • mcemino2mcemino2 Member Posts: 429 Member Member Posts: 429 Member
    Monday in the books.

    Cardio:7 minutes on the rowing machine, 14,040 steps for the day

    Strength:
    bicep curl dumbbell
    bicep curl barbell
    bench press barbell
    incline bench press barbell
    overhead press dumbbell
    bent over row dumbbell

    Assessment:chicken breast and yogurt
  • ninerbuffninerbuff Member, Greeter Posts: 42,887 Member Member, Greeter Posts: 42,887 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight. Man, the gym was packed yesterday. Wonder how long this year resolutioners will stay? Hopefully they do, but drop off will start next week.

    Cardio: jog/walk- 30 minutes (250 calories)

    Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6

    Assessment: Short ribs and rice for dinner.
  • Sen107Sen107 Member Posts: 58 Member Member Posts: 58 Member
    Hey!

    Cardio: Elliptical 30 minutes- Got to my target duration. Now to start increasing intensity. Usually aim for 140 heart rate

    Strength: Chest/Tris- Bench press, barbell shoulder press, db press, superset db flys, cable flys, bb skull crusher, rope pull down, superset rope extension

    Assessment: Chicken salad with cashew cream instead of mayo
  • mcemino2mcemino2 Member Posts: 429 Member Member Posts: 429 Member
    Didn't make the gym yesterday, 13,924 steps for the day.
  • ninerbuffninerbuff Member, Greeter Posts: 42,887 Member Member, Greeter Posts: 42,887 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and then 5 tonight! Man it was still packed when I tried to work out! And I usually get my stuff done about 7:30am so I can work right after.

    Cardio: jog/walk- 30 minutes (250 calories)

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6

    Assessment: Lonsilog yesterday. Felt really strong in the gym yesterday.
  • Sen107Sen107 Member Posts: 58 Member Member Posts: 58 Member
    Hey!

    Hit the gym 14 days straight. With my PPL split I feel like I get adequate rest inbetween all the muscles I work out. Also I was going a bit light on legs with my calf strain. I may take a rest day in a couple days. The gym just makes me overall more productive and to be honest happy.

    Cardio: Treadmill walking 25 minutes-

    Strength: Legs- Barbell squat, Leg extension, Hamstring curl. Finally up to squatting a plate again

    Assessment: Ground turkey tacos
  • mcemino2mcemino2 Member Posts: 429 Member Member Posts: 429 Member
    Hump day done!

    Cardio:8 minutes on the rowing machine, 16,109 steps for the day.

    Strength:
    bicep curl dumbbell
    bicep curl barbell
    bench press barbell
    incline bench press barbell
    overhead press dumbbell
    bent over row dumbbell

    Assessment:chicken breast and cottage cheese
  • ninerbuffninerbuff Member, Greeter Posts: 42,887 Member Member, Greeter Posts: 42,887 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Been busy with my daughter's Wintergard dance team. Ain't cheap either and I got her band camp to pay for too.

    Cardio: walk/jog- 60 minutes (350 calories)

    Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6

    Assessment: Burrito for dinner.
  • Sen107Sen107 Member Posts: 58 Member Member Posts: 58 Member
    Hey!

    Today was a difficult morning day. I weighed in and seemed to gain a lb from 5 days ago. I guess i'm a bit sensitive in the beginning of this journey that each weigh in is a bit more impactful. I know my weight fluctuates and i'm sure IF I weighed in tmw it would say I lose a lb but I took it a bit hard and ended up eating like 5 granola bars. Not the worst cheats but a small moment of 'adversity' that I overcame.

    Cardio: 30 mins elliptical

    Strength: Back/Bis-Planks, Weighted pull ups, weighted chin ups, bent over barbell rows, machine bent over rows, lat pull downs, barbell curl, superset db curl, barbell preacher curl,

    Assessment: Chicken stir fry
  • ninerbuffninerbuff Member, Greeter Posts: 42,887 Member Member, Greeter Posts: 42,887 Member
    Sen107 wrote: »
    Hey!

    Today was a difficult morning day. I weighed in and seemed to gain a lb from 5 days ago. I guess i'm a bit sensitive in the beginning of this journey that each weigh in is a bit more impactful. I know my weight fluctuates and i'm sure IF I weighed in tmw it would say I lose a lb but I took it a bit hard and ended up eating like 5 granola bars. Not the worst cheats but a small moment of 'adversity' that I overcame.

    Cardio: 30 mins elliptical

    Strength: Back/Bis-Planks, Weighted pull ups, weighted chin ups, bent over barbell rows, machine bent over rows, lat pull downs, barbell curl, superset db curl, barbell preacher curl,

    Assessment: Chicken stir fry
    Just need to remember that weight loss isn't linear. You could do the same exact diet and routine next week and lose 2lbs. The body reacts to different stimuli and no 2 days are exactly the same. Being consistent is what ensures that weight loss continues.


  • ninerbuffninerbuff Member, Greeter Posts: 42,887 Member Member, Greeter Posts: 42,887 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then off! Not much to do today, but I'll start my clean up early because I want to watch the football championships undisturbed this weekend.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: legs- leg press, front squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6

    Assessment: Pho for dinner.
  • Sen107Sen107 Member Posts: 58 Member Member Posts: 58 Member
    ninerbuff wrote: »
    Sen107 wrote: »
    Hey!

    Today was a difficult morning day. I weighed in and seemed to gain a lb from 5 days ago. I guess i'm a bit sensitive in the beginning of this journey that each weigh in is a bit more impactful. I know my weight fluctuates and i'm sure IF I weighed in tmw it would say I lose a lb but I took it a bit hard and ended up eating like 5 granola bars. Not the worst cheats but a small moment of 'adversity' that I overcame.

    Cardio: 30 mins elliptical

    Strength: Back/Bis-Planks, Weighted pull ups, weighted chin ups, bent over barbell rows, machine bent over rows, lat pull downs, barbell curl, superset db curl, barbell preacher curl,

    Assessment: Chicken stir fry
    Just need to remember that weight loss isn't linear. You could do the same exact diet and routine next week and lose 2lbs. The body reacts to different stimuli and no 2 days are exactly the same. Being consistent is what ensures that weight loss continues.


    Thanks for the reassurance. I know the plan, I just need to stay motivated and consistent. So far it's been good.
  • Sen107Sen107 Member Posts: 58 Member Member Posts: 58 Member
    Happy Friday everyone!

    Today was my 'rest' day. Still went to the gym but just did some walking and 25 minutes of yoga/stretching.

    Cardio: 25 min walk

    Strength: Rest day

    Assessment: Shawarma
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