"TLFC" exercise and accountability support!
Replies
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Hope you had fun at the dash!Monday: Rest Day. Starting with that Warrior Dash, then softball, I seem to have tweaked the hamstrings and calves. Might have to take it a little easy on them this week. Doesn't help that I spent Monday evening moving furniture, including my 90 pound old-school TV by myself (yay for strength!).
Tuesday: Strength training, upper body.
Diamond pushups: 5x5
Pushups: 5x5
Leg raises: 3x20
Scissor Kicks: 4x20
Tricep dips: 4x8
Planks: 3x30sec
Side planks: 2x30sec.
Stretching for hamstrings, calves, quads, and gluts.
Food: on target.
Assessment: Up a little. That whole "being a woman this time of the month" bloat.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! One week left in this month! Gonna finish it off strong! Will run again in my Vibrams and see how much further I can go, but I will do 3 miles whether I run most of it or walk it. One client this evening then TKO tonight.
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: Up a little, but that's because of soy sauce.0 -
Is it Wednesday already?
Missed Monday - busy day at work. Food good.
Had time for 20 mins. spinning and some ab work on Tuesday. Food good.
Finally got my lazy butt out of bed early and worked out this morning. Deadlifts and arms.
10 mins cardio warmup.
Deadlifts 15x115, 12x145, 10x170, 8x190, 6x195, 6x200, 5x205.
All of those supersetted with various curls and tricep extensions.
Not terribly heavy, but pretty good VOLUME, lol.0 -
Heavy enough!!Is it Wednesday already?
Missed Monday - busy day at work. Food good.
Had time for 20 mins. spinning and some ab work on Tuesday. Food good.
Finally got my lazy butt out of bed early and worked out this morning. Deadlifts and arms.
10 mins cardio warmup.
Deadlifts 15x115, 12x145, 10x170, 8x190, 6x195, 6x200, 5x205.
All of those supersetted with various curls and tricep extensions.
Not terribly heavy, but pretty good VOLUME, lol.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! TKO this morning then my workout and I finish cleaning out the van and getting the oil changed. I have just one client tonight and then later my DD open house. School year went by pretty quick!
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: Another good day with food and water!0 -
Thursday! Weekend is almost here!
Strength training, lower body
Lower Body:
Squats: 3x10x40lb.
Squats - Frog: 3x10.
Squats with calf raises: 3x10.
Forward lunges: 3x10.
Glute Kickbacks: 3x10.
One-legged Hip Bridges: 3x10.
Calf raises: 3x10x40lb.
One-legged squat: 3x10.
Food: on target.0 -
Looking forward to going out this weekend!Thursday! Weekend is almost here!
Strength training, lower body
Lower Body:
Squats: 3x10x40lb.
Squats - Frog: 3x10.
Squats with calf raises: 3x10.
Forward lunges: 3x10.
Glute Kickbacks: 3x10.
One-legged Hip Bridges: 3x10.
Calf raises: 3x10x40lb.
One-legged squat: 3x10.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients this morning and watching "Men in Black III"! Have one client later in the evening and TKO.
Cardio: jog/walk- 3 miles (600 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6
Assessment: I didn't cook yesterday, so Taco Bell for dinner. But it was Fresco.0 -
Heavy enough!!
Well that's what I thought, but apparently not ... my barbell is getting a bit rusty, so I was oiling it up and got to wondering if I had a 20kg bar (44 lbs) or a full 45 lb bar. Just curious, obviously a small difference. So up on the scale it goes.
And it's a measly 35 lbs! Now, my set was advertised as a 300 lb set, which means the bar had to be 45 lbs! And I've been kidding myself all this time as to how much weight I was lifting!
Filed a complaint at the sporting goods store, but it's long past the return period so I expect nothing.
The misleading weight may also be indicative of inferior quality, as the bar seems to be permanently bent (I don't even store it with weights on) and on one side the weights don't slide smoothly off anymore. POS is not even a year old.
So I'm in the market for a new barbell!!! A proper durable one, this time. Maybe a Rogue or a midline York, as Ivanko and some others are out of my price range.
Anyway, I missed a cardio day, but got in squats and shoulders today. With my wimpy 35 lb bar, lol. I did raise the dumbbell fly weight by a nickel though, 20 to 25. Yes, these are true to spec.
Long weekend coming up!0 -
Look on craigslist. Many friends of mine got there OLY bars from there.Heavy enough!!
Well that's what I thought, but apparently not ... my barbell is getting a bit rusty, so I was oiling it up and got to wondering if I had a 20kg bar (44 lbs) or a full 45 lb bar. Just curious, obviously a small difference. So up on the scale it goes.
And it's a measly 35 lbs! Now, my set was advertised as a 300 lb set, which means the bar had to be 45 lbs! And I've been kidding myself all this time as to how much weight I was lifting!
Filed a complaint at the sporting goods store, but it's long past the return period so I expect nothing.
The misleading weight may also be indicative of inferior quality, as the bar seems to be permanently bent (I don't even store it with weights on) and on one side the weights don't slide smoothly off anymore. POS is not even a year old.
So I'm in the market for a new barbell!!! A proper durable one, this time. Maybe a Rogue or a midline York, as Ivanko and some others are out of my price range.
Anyway, I missed a cardio day, but got in squats and shoulders today. With my wimpy 35 lb bar, lol. I did raise the dumbbell fly weight by a nickel though, 20 to 25. Yes, these are true to spec.
Long weekend coming up!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! K-box this morning and then a client. Then later lunch with some friends.
Cardio: kickboxing- 60 min (500 calories)
Strength: NONE
Assessment: Retaining some major water this morning.0 -
Saturday
Strength Training:
Upper body:
Push ups: 5x5
Spiderman push-ups: 5x5
Diamond pushups: 5x5
Bicep curls: 5x5x20lb
Triceps: skullcrushers 5x5x20lb, tricep dips 4x8.
Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 2x30sec superman, 2x30sec plank, 2x30sec side planks.
Shoulders: 5x5x15lb lateral raise, 5x8x20lb shoulder fly, 5x5x15lb front lateral raise.
Cardio:
40 minutes light jog.
Food: on target.0 -
Thinking about the tough mudder and how to train for it. Probably need a lot more cardio and general conditioning.
I set up a training circuit on Saturday, using the new Spartacus workout format from Mens Health. But I substituted crossfit-style barbell exercises in the first phase.
Phase 1 has four circuits, max reps in 40 seconds, then 20 seconds rest. Have to use light weight for these! But I did increase the weight each circuit:
Overhead barbell reverse lunge
Hang clean & squat
Barbell on shoulders lunge
Power clean and press
Sumo deadlift
Man I was dying in the fourth circuit! And I was only using 65 lbs!
For phase two (another four circuits) I did bodyweight exercises, again max reps for 40 seconds:
Pushups
Pullups (unassisted!)
Mountain Climbers
Squats
Bicycle Crunches
Killer!0 -
Nice!Saturday
Strength Training:
Upper body:
Push ups: 5x5
Spiderman push-ups: 5x5
Diamond pushups: 5x5
Bicep curls: 5x5x20lb
Triceps: skullcrushers 5x5x20lb, tricep dips 4x8.
Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 2x30sec superman, 2x30sec plank, 2x30sec side planks.
Shoulders: 5x5x15lb lateral raise, 5x8x20lb shoulder fly, 5x5x15lb front lateral raise.
Cardio:
40 minutes light jog.
Food: on target.0 -
Train in circuits and learn Tabata protocol. This will up your VO2 max.Thinking about the tough mudder and how to train for it. Probably need a lot more cardio and general conditioning.
I set up a training circuit on Saturday, using the new Spartacus workout format from Mens Health. But I substituted crossfit-style barbell exercises in the first phase.
Phase 1 has four circuits, max reps in 40 seconds, then 20 seconds rest. Have to use light weight for these! But I did increase the weight each circuit:
Overhead barbell reverse lunge
Hang clean & squat
Barbell on shoulders lunge
Power clean and press
Sumo deadlift
Man I was dying in the fourth circuit! And I was only using 65 lbs!
For phase two (another four circuits) I did bodyweight exercises, again max reps for 40 seconds:
Pushups
Pullups (unassisted!)
Mountain Climbers
Squats
Bicycle Crunches
Killer!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Client and TKO this morning. Have some house chores to do and pretty much just kick back today.
Cardio: walking- 30 min (189 calories)
Strength: NONE
Assessment: Ate out lunch yesterday so calories up a little.0 -
Sunday! What a nice weekend it's been.
Lower Body:
Squats: 3x10x40lb.
Squats - Frog: 3x10.
Squats with calf raises: 3x10x40lb.
Forward lunges: 3x10.
Reverse lunges: 3x10.
Glute Flutter Kicks: 3x10.
One-legged Hip Bridges: 3x10.
Calf raises: 3x10x40lb.
One-legged squat: 3x10.
Food: Should be on target.
Assessment: Argh. PMS bloating still around. Should be better in a couple days.0 -
Train in circuits and learn Tabata protocol. This will up your VO2 max.
Do you do Tabata on strength day, or as an add-on to cardio day?
Sunday:
1. Built a PVC run-through water sprinkler toy for the kids, like this one:
http://www.instructables.com/id/KidWash-2-PVC-Sprinkler-Water-Toy/
2. Repaired the lattice under my deck; long overdue.
3. One hour boxing, ~450 calories.
4. Came home and did the crossfit bear complex. Dang!
http://youtu.be/0WOP9J7QPwI
5. BBQ and swimming tonight with friends. Thankfully I'm way under on calories so far today.
6. Great weekend, as brandi said!0 -
Hey gang,
I like myself unconditionally!
Happy Memorial Monday! Because of the holiday, the gym closes at 2pm so my TKO class was switched to this morning at 10am. Good thing my other clients are out of town so I wouldn't impede on their session. Later I'm going to my MIL to hang out. Had a good weekend and it's showing up as my belt notch went down.
Cardio: jog/walk- 3 miles (560 calories)
Strength: quads- squats, leg press, leg extensions. 12,10,8,6 increasing weight each set.
Assessment: Great weekend with food water and exercise.0 -
Hey gang,
I like myself unconditionally!
Stats first:
Start- 189
Last- 185
Today- 184.8
Happy Tuesday! MIL food is always good so glad that I didn't super indulge and had a slight loss today. TKO this morning and 2 clients tonight. Plan on resting today, so no big stuff going 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: Ate home cook food and of course is raged with sodium.0 -
Congrats on the weight drop Niner!
As you suggested I tried a tabata routine (squat press with dumbbells) yesterday after my chest & back workout. Wow! 20 seconds of hell, 8 times. I had to pause after round 4 and grab a lighter set of dumbbells. I'll try it on the spin bike next time, not that I'm expecting it to be any easier ...0 -
Deads & Arms.
10 min calisthenic warmup.
Deadlifts/BIcep Curls/Tricep Extension supersets.
Increased the deadlifts to 215x5 for the last set! A true 215, adjusted for the bar's lower weight, so 20 lbs more than last week. It was a bigger jump than I was planning, but I was feeling good midway through so I upped each of the working sets.
Food: excellent today; macros almost perfect.0 -
Nice workout, spartacus!
And niner, congrats on the weight drop.
Tuesday: going back to morning workouts so I feel I have time to myself at night to get other *kitten* done.
Strength training:
Upper body:
Push ups: 5x5
Spiderman push-ups: 5x5
Diamond pushups: 5x5
Bicep curls: 5x5x20lb
Triceps: skullcrushers 5x5x20lb (new weight-up from 15lb)
Tricep dips 3x8.
Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 2x30sec superman, 2x30sec plank, 2x30sec side planks.
Shoulders: 5x5x15lb lateral raise, 5x8x20lb shoulder fly, 5x5x15lb front lateral raise.
This routine kicked my butt the other day. Liking the adjustments I made. Feels like progress.
Food: on target.
Assessment: Hoping to get back to what May started as. PMS and a little inconsistency this month has cost me.0 -
Tabata is tough. Can't wait to hear how the biking goes.Congrats on the weight drop Niner!
As you suggested I tried a tabata routine (squat press with dumbbells) yesterday after my chest & back workout. Wow! 20 seconds of hell, 8 times. I had to pause after round 4 and grab a lighter set of dumbbells. I'll try it on the spin bike next time, not that I'm expecting it to be any easier ...0 -
Consistency always wins. You're pretty consistent.Nice workout, spartacus!
And niner, congrats on the weight drop.
Tuesday: going back to morning workouts so I feel I have time to myself at night to get other *kitten* done.
Strength training:
Upper body:
Push ups: 5x5
Spiderman push-ups: 5x5
Diamond pushups: 5x5
Bicep curls: 5x5x20lb
Triceps: skullcrushers 5x5x20lb (new weight-up from 15lb)
Tricep dips 3x8.
Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 2x30sec superman, 2x30sec plank, 2x30sec side planks.
Shoulders: 5x5x15lb lateral raise, 5x8x20lb shoulder fly, 5x5x15lb front lateral raise.
This routine kicked my butt the other day. Liking the adjustments I made. Feels like progress.
Food: on target.
Assessment: Hoping to get back to what May started as. PMS and a little inconsistency this month has cost me.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! Couple of days left in the month and I'm close to the goal I set at the beginning. See how today and tomorrow go.
My DD has a "hoedown" this morning at school then after that I run then hit the gym later. Have one client tonight, then TKO.
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: Lowest weight this year so far.0 -
Thanks, niner. The encouragement is appreciated.
Is it Wednesday already?? Fast week!
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.
Assessment: Have already dropped 3lbs of bloat since Sunday. We'll see what tomorrow's month tally looks like.0 -
Pleasure. And today is the last day of the month! New goals for June coming up!Thanks, niner. The encouragement is appreciated.
Is it Wednesday already?? Fast week!
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.
Assessment: Have already dropped 3lbs of bloat since Sunday. We'll see what tomorrow's month tally looks like.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! TKO this morning then my workout and later 2 clients. Last day of the month and looking forward to June! I'm almost at goal, but will probably end up short. We'll see, but all in all I should be in the 170's for sure by the beginning of next week.
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: Another good day with food and water!0 -
Tabata is tough. Can't wait to hear how the biking goes.Congrats on the weight drop Niner!
As you suggested I tried a tabata routine (squat press with dumbbells) yesterday after my chest & back workout. Wow! 20 seconds of hell, 8 times. I had to pause after round 4 and grab a lighter set of dumbbells. I'll try it on the spin bike next time, not that I'm expecting it to be any easier ...
Tabata on the spin bike last night.
First I did some ab work (hanging leg raises, 5x10.)
Then I did a light 4 mins warmup on the bike before starting the intervals.
The first 20 seconds was not too bad. The second was tough.
After that, I'd just shut my eyes, crank up the resistance, spin the pedals as hard as possible, try to breath, and pray for the timer to ring.
It actually felt very different from using the dumbbells. Not better or worse, just different. I could feel each gasp more in my lungs.
Wow.0
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