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"TLFC" exercise and accountability support!

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  • ninerbuffninerbuff Member, Greeter Posts: 43,322 Member Member, Greeter Posts: 43,322 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Yeah another good day to workout!

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

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

    Assessment: Keilbasa sausage and vegetables.
  • ninerbuffninerbuff Member, Greeter Posts: 43,322 Member Member, Greeter Posts: 43,322 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then off! Gonna try to do some yard work this afternoon. Need to get the debris out of the back yard now.

    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: Double quarter pounder with cheese yesterday.
  • ElizabethKalmbachElizabethKalmbach Member Posts: 1,416 Member Member Posts: 1,416 Member
    Happy Friday!
    Cardio: Walked the dogs 1.5 miles this morning and took a 3.23 mile walk for lunch with another friend from MFP.
    Strength: Just shoulder PT and a chiropractor visit today.
    • Cable straight arm pull down 30x3
    • External shoulder rotation with fitness band 20x3
    • Doorway pec stretches 5x3
    • Partial pull up with static hold for scapular activation/movement 5x3
    Assessment: I was incredibly hungry yesterday and Garmin estimated my calories burned at like... 2600 calories. (Only about 20k steps, but also a 35 min. kettlebell workout.) I maintained my 250 calorie deficit, but ended up a little carb heavy with a DELICIOUS pasta dinner. Still managed to get in 116g of protein, though, so minimum requirements were met.
  • ninerbuffninerbuff Member, Greeter Posts: 43,322 Member Member, Greeter Posts: 43,322 Member
    Happy Friday!
    Cardio: Walked the dogs 1.5 miles this morning and took a 3.23 mile walk for lunch with another friend from MFP.
    Strength: Just shoulder PT and a chiropractor visit today.
    • Cable straight arm pull down 30x3
    • External shoulder rotation with fitness band 20x3
    • Doorway pec stretches 5x3
    • Partial pull up with static hold for scapular activation/movement 5x3
    Assessment: I was incredibly hungry yesterday and Garmin estimated my calories burned at like... 2600 calories. (Only about 20k steps, but also a 35 min. kettlebell workout.) I maintained my 250 calorie deficit, but ended up a little carb heavy with a DELICIOUS pasta dinner. Still managed to get in 116g of protein, though, so minimum requirements were met.
    Is your PT because of injury or surgery? Part of my current work is rehabbing people from surgery and injury. After PT many come see me to continue their rehab since PT only usually covers just recovery and not continual improvement. Keep posting and I'll see what I can do to help.


  • ninerbuffninerbuff Member, Greeter Posts: 43,322 Member Member, Greeter Posts: 43,322 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients this morning. It's a little wet today, but I'm gonna try to clean up the back yard.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Famous Star for dinner. While I haven't been eating "clean" as of late, I'm down a few pounds.
  • ElizabethKalmbachElizabethKalmbach Member Posts: 1,416 Member Member Posts: 1,416 Member
    ninerbuff wrote: »
    Is your PT because of injury or surgery? Part of my current work is rehabbing people from surgery and injury. After PT many come see me to continue their rehab since PT only usually covers just recovery and not continual improvement. Keep posting and I'll see what I can do to help.

    I have hypermobility syndrome, so initially, I was going to PT for repeated subluxation of my left shoulder when I was doing completely inane stuff like reaching for my phone or taking off a sweatshirt or backpack. Somehow, while rehabbing that (with reasonable success) I developed/started to display symptoms of TOS, which I brought up with my shoulder specialist. He confirmed that my pulse at the wrist drops (arterial and neurogenic TOS) when my arm is in certain positions and we are now working on balancing my shoulder strength and pectoral flexibility in addition to fixing up the muscles I need to keep my arms properly in their sockets.

    I had the flu two weeks ago, and the coughing made the arterial problem a LOT worse, and my arms started losing circulation when I was sleeping in addition to when I was sitting at my desk at work. I've added chiropractor visits to resolve the immediate problem and continue with the PT to resolve the long term muscular/postural issues. PT has me off push movements until June, but previous to all of these issues, I'd been doing SL 5x5 and was transitioning into Strong Curves to deal with some quad dominance.

    With recent developments with the TOS, I'm kind of up in the air about what workout plan I want to do as anything I pick will end up being modified to incorporate PT. I was toying with the idea of doing some kettlebell work, but other than walking and rowing I'm still reading up on options and would be somewhat relieved to receive suggestions. I have access to a variety of University gyms and a relatively decent collection of equipment at home.

  • ElizabethKalmbachElizabethKalmbach Member Posts: 1,416 Member Member Posts: 1,416 Member
    Today is largely a rest day with a side of meal prepping.

    Cardio: It's gorgeous outside so I took the dogs out for 2.25 mile walks in the morning and again in the evening - second walk was largely because the kiddo wanted to take her kick bike out for a spin, since the ice on the sidewalks has melted. Only about 15k steps, despite the Costco run.

    Strength: Just the shoulder PT for subluxation.
    • internal shoulder rotation with fitness band 20x3
    • external shoulder rotation with fitness band 20x3
    • shoulder flexion to sit up with kettlebell 10x3

    Assessment: I'm chuffed as heck that the center line in my abs is developing after 10 years of absence, since my daughter was born. Looks like my betaine HCL regimen for better protein uptake/digestion is WORKING. Also, I lost all the weight I was holding onto from the flu inflammation and dropped the extra pound that I was intending to lose with my deficit set to 250 calories/day. I'm mildly surprised by the EXACTLY ONE POUND I lost, since my calories and activity level fluctuated all over the place the week I had a fever, and I *thought* I was eating maintenance calories. Running a fever for a couple days is a calorie burn no one enjoys, but it's still a burn.
    edited March 8
  • ninerbuffninerbuff Member, Greeter Posts: 43,322 Member Member, Greeter Posts: 43,322 Member
    ninerbuff wrote: »
    Is your PT because of injury or surgery? Part of my current work is rehabbing people from surgery and injury. After PT many come see me to continue their rehab since PT only usually covers just recovery and not continual improvement. Keep posting and I'll see what I can do to help.

    I have hypermobility syndrome, so initially, I was going to PT for repeated subluxation of my left shoulder when I was doing completely inane stuff like reaching for my phone or taking off a sweatshirt or backpack. Somehow, while rehabbing that (with reasonable success) I developed/started to display symptoms of TOS, which I brought up with my shoulder specialist. He confirmed that my pulse at the wrist drops (arterial and neurogenic TOS) when my arm is in certain positions and we are now working on balancing my shoulder strength and pectoral flexibility in addition to fixing up the muscles I need to keep my arms properly in their sockets.

    I had the flu two weeks ago, and the coughing made the arterial problem a LOT worse, and my arms started losing circulation when I was sleeping in addition to when I was sitting at my desk at work. I've added chiropractor visits to resolve the immediate problem and continue with the PT to resolve the long term muscular/postural issues. PT has me off push movements until June, but previous to all of these issues, I'd been doing SL 5x5 and was transitioning into Strong Curves to deal with some quad dominance.

    With recent developments with the TOS, I'm kind of up in the air about what workout plan I want to do as anything I pick will end up being modified to incorporate PT. I was toying with the idea of doing some kettlebell work, but other than walking and rowing I'm still reading up on options and would be somewhat relieved to receive suggestions. I have access to a variety of University gyms and a relatively decent collection of equipment at home.
    If you can, incorporate rear delt work (very moderate of course) to see if it affects your shoulder. Sometimes strengthening one side of the delt (posterior) helps with the recovery of the area overall.

  • ninerbuffninerbuff Member, Greeter Posts: 43,322 Member Member, Greeter Posts: 43,322 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Good weekend for me, however the rain did stop me from finishing cleaning up my back yard. And this weekend is shot because DD had comp.

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

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

    Assessment: Panda Express for dinner last night.

  • ElizabethKalmbachElizabethKalmbach Member Posts: 1,416 Member Member Posts: 1,416 Member
    Cardio: Skipped walking the dogs this morning as it was raining, and today is my kiddo's birthday. I made her pancakes with strawberries and honey for breakfast, per request. :) Made it to the gym on my lunch break (1.5 mile round trip at a fast walk.) and rowed 4000m. Will try to walk home from work if it's not raining too hard. (3.63 miles.)

    Strength:
    • External shoulder rotation with fitness band 20x3
    • Bent-over flies - straight arm 12x2 (inc. to 5# from 2.5#)
    • Bent-over fly variant palm up, arm straight, moving to parallel with torso 12x2 (inc. to 5# from 2.5#)

    Assessment: My stubborn calves are starting to show cut about 2# from maintenance weight. FINALLY.
    edited March 9
  • ninerbuffninerbuff Member, Greeter Posts: 43,322 Member Member, Greeter Posts: 43,322 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight. Hate DST. So dark out at 6am.

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

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

    Assessment: Steak and vegetables for dinner. Really strong yesterday in the gym. Was able to power through pretty easily.

  • ninerbuffninerbuff Member, Greeter Posts: 43,322 Member Member, Greeter Posts: 43,322 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and then 5 tonight! A bit rainy and cold today. At least I'm inside.

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

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

    Assessment: Pho for dinner.

  • ninerbuffninerbuff Member, Greeter Posts: 43,322 Member Member, Greeter Posts: 43,322 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! It's a good thing I live in a good area cause running at 6am is pretty dark out here!

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

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

    Assessment: Asian short ribs and rice for dinner.

  • ElizabethKalmbachElizabethKalmbach Member Posts: 1,416 Member Member Posts: 1,416 Member
    Yesterday was insane and full of emergency meetings about emergency protocols. My normal work out times were over-written by meetings and more meetings. My chiropractor also called in sick and I had to reschedule for an earlier appointment with a different chiro, and that meant I had to take the bus home from work instead of walking.

    Wednesday Cardio: 1.5 mile dog walk in the morning and 2 mile intermittent run after work.

    Strength: None

    Assessment: I RAN FOR AN ENTIRE 12 MINUTE MILE AND NOTHING HURT SO BAD I HAD TO STOP. NO SHIN SPLINTS OR STITCHES IN MY SIDE. It was AMAZING. I'm still cross about the lack of free time for strength training, yesterday, but I have NEVER run that smoothly for that long IN MY LIFE.
  • ElizabethKalmbachElizabethKalmbach Member Posts: 1,416 Member Member Posts: 1,416 Member
    Thursday, 3/12/2020:

    Cardio:
    • Morning dog walk, 2.1 miles @ 3.5mph. Got attacked by a squirrel. O_O
    • Walk to gym and back, round trip 1.5 miles.
    • Rowing, 4000m in 20 min, 17 sec (improved time)
    • Walked home from work, 3.63 miles @ 3.7 mph.

    Strength:
    • External shoulder rotation with fitness band 20x3
    • Bent-over flies - straight arm 12x2
    • Bent-over fly variant palm up, arm straight, moving to parallel with torso 12x2

    Assessment: Appetite matched up to eating goals surprisingly well, considering all the stressors in play that might normally cause me to eat less than I should.
  • ninerbuffninerbuff Member, Greeter Posts: 43,322 Member Member, Greeter Posts: 43,322 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then off! May rejoin 9 Round Boxing just to get my kickboxing skills back to par. They have a month to month with no contract now, so it's an option.


    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: Pork chops and vegetables for dinner yesterday.
  • ninerbuffninerbuff Member, Greeter Posts: 43,322 Member Member, Greeter Posts: 43,322 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients this morning. With all the virus concerns, I have to stay proactive and make sure that I keep distance and wipe down equipment consistently with my clients. I rejoined Round 9 boxing so that I can ramp up my conditioning.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Chicken adobo for dinner.

  • ninerbuffninerbuff Member, Greeter Posts: 43,322 Member Member, Greeter Posts: 43,322 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Well that's the plan anyway. I expect to get a lot of cancellation calls this week. My gym is still open, but so many places are closing up. No school for 4 weeks, so no yard duty for me.

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

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

    Assessment: Tony's pizza last night.
  • ninerbuffninerbuff Member, Greeter Posts: 43,322 Member Member, Greeter Posts: 43,322 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! NO CLIENTS. It's been mandated that in my county, all non essential businesses be shutdown till April 7. So basically I'm not working till then although I still get my pay for yard duty. Crazy times.

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

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

    Assessment: Steak and vegetables for dinner.

  • ninerbuffninerbuff Member, Greeter Posts: 43,322 Member Member, Greeter Posts: 43,322 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! No gym work, but still gyming at home.

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

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

    Assessment: Steak and rice for dinner.
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