"TLFC" exercise and accountability support!
Replies
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Nothing like finishing and then just trying to catch your breath while cursing softly.......................try it this way next time:
Tababta 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.
jump lunges
mountain climbers
burpee
prison squats
repeat
I swear at this one every time.
Good job.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! New month and new goal!
Start-182.6
So I didn't quite reach the goal I set last month, but will still shoot for the stars and shoot for 172lb for the end of June! Man, it's gonna be tough to reach, but hey that's what a damn challenge if for!
No clients today and just TKO class tonight. I look forward to a wonderful day of exercise!
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 did so good yesterday and if I continue, my goal will be met.0 -
Nothing like finishing and then just trying to catch your breath while cursing softly.......................try it this way next time:
Tababta 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.
jump lunges
mountain climbers
burpee
prison squats
repeat
I swear at this one every time.
Good job.
Thanks. The cool thing about tabata protocol is there are so many different ways to implement it - and they're all effective!0 -
Failed on the weight-loss goal for May. Down 3-1/2 lbs from the revised starting weight, but that was after the initial 1-1/2 lb gain, so only -2 lbs net on the month. Too much sodium, not enough water, and possibly eating back too many of the exercise calories. I know where I need to tweak.
Friday Legs & Shoulders.
I upped the intensity a little bit, by doing the crossfit bear complex instead of clean and press. Bear complex is power clean, front squat, shoulder press, rear squat, shoulder press, repeat seven times per round.
10 min bike cardio warmup
2 sets kettlebell swings - 25 lbs.
5 rounds bear complex, worked up to 85 lbs. Failed at 5 reps in the last round.
3 supersets of squats (last set 175x5) and upright barbell rows (10x85.)
2 supersets stiff-leg deadlifts and dumbbell shoulder flyes.
The killer grand finale:
20 sumo deadlifts x 105
20 bodyweight squats
20 forward bw lunges
20 reverse bw lunges
Legs were jello after that.0 -
Nice! Did you know that June 8 and every Friday they are running ALL the SPARTACUS episodes from the very beginning? Starting with "Gods of the Arena" then on to "Blood and Sand" then onto "Vengeance" to lead into the new series starting in January 2013!!!!!Failed on the weight-loss goal for May. Down 3-1/2 lbs from the revised starting weight, but that was after the initial 1-1/2 lb gain, so only -2 lbs net on the month. Too much sodium, not enough water, and possibly eating back too many of the exercise calories. I know where I need to tweak.
Friday Legs & Shoulders.
I upped the intensity a little bit, by doing the crossfit bear complex instead of clean and press. Bear complex is power clean, front squat, shoulder press, rear squat, shoulder press, repeat seven times per round.
10 min bike cardio warmup
2 sets kettlebell swings - 25 lbs.
5 rounds bear complex, worked up to 85 lbs. Failed at 5 reps in the last round.
3 supersets of squats (last set 175x5) and upright barbell rows (10x85.)
2 supersets stiff-leg deadlifts and dumbbell shoulder flyes.
The killer grand finale:
20 sumo deadlifts x 105
20 bodyweight squats
20 forward bw lunges
20 reverse bw lunges
Legs were jello after that.0 -
Hi, all!
May was a no lose or gain month, for all the flucuation.
Start and finish was 167.2lb.
Goal for June is to lose 1 pound. I remind myself I'm within 10lbs of my goal weight and the loss is slooooow. I get down to 166.2 on occasion, but it never holds. So, goal for June is to make it hold.
Saturday: Cardio.
HIIT
1. 2 minute warm up - light jog.
2. Sprint 15 seconds and recover jog for 45 seconds. 20 sets (20 minutes total).
3. 10 minutes light paced jog.
4. 1 minute sprint intervals with 1 minute of jogging. 8 minutes.
5. 35 minutes jog.
6. 15 minute cool down and stretch.0 -
One pound would be victory! Let's do this!Hi, all!
May was a no lose or gain month, for all the flucuation.
Start and finish was 167.2lb.
Goal for June is to lose 1 pound. I remind myself I'm within 10lbs of my goal weight and the loss is slooooow. I get down to 166.2 on occasion, but it never holds. So, goal for June is to make it hold.
Saturday: Cardio.
HIIT
1. 2 minute warm up - light jog.
2. Sprint 15 seconds and recover jog for 45 seconds. 20 sets (20 minutes total).
3. 10 minutes light paced jog.
4. 1 minute sprint intervals with 1 minute of jogging. 8 minutes.
5. 35 minutes jog.
6. 15 minute cool down and stretch.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Just TKO this morning. Not sure what we're doing today although shopping for groceries is in for sure.
Cardio: walking- 30 min (189 calories)
Strength: NONE
Assessment: Food at FIL's put weight up a bit!0 -
Nice! Did you know that June 8 and every Friday they are running ALL the SPARTACUS episodes from the very beginning? Starting with "Gods of the Arena" then on to "Blood and Sand" then onto "Vengeance" to lead into the new series starting in January 2013!!!!!
The DVR is set!
Funny, my wife complains the show is too bloody (you know, that 300-style arterial spray.) But she can't take her eyes off the TV when the naked spartans are hanging out. (Pun intended.)0 -
Goal for June is to lose 1 pound. I remind myself I'm within 10lbs of my goal weight and the loss is slooooow.
Great point!
I'm with you on the goal this month!0 -
Saturday: upset stomach much of the day. Slogged through Chest & Back (P90X style) in the late afternoon and did increase the bench weight a little, but it was tough. Club soda with Angostura bitters helped settle things, lol.
Sunday: feeling better. Abs (hanging leg raises, 5x12) and 30 mins. of spinning (intervals.) ~250 cals.
Food good both days. Sushi tonight!0 -
Sunday: Softball. 3 games in the hellish heat. 2 games catcher, one in the outfield. Glad I'm not playing over the summer. Too dang hot.
Food: will be a little under. Digestive system been off all week...things still aren't sitting well.
Assessment: Avoided the temptation of fast food today. I get it on occasion, but could tell today wasn't a day to risk tearing up my stomach with that stuff.0 -
Deadlifts & Arms today, supersetting deads, bicep curls, and tricep extensions.
Calisthenics warmup.
Deads, 7 sets total: 105x15, 135x12, 175x10, 195x8, 205x6, 210x6, 215x5
Barbell curls: 15x65, 3 sets
Tricep barbell extensions (decline bench): 12x65, 3 sets
Dumbbell suppinated curls: 10x35, 2 sets
Dumbbell overhead tricep extensions, 10x25, 2 sets
Dumbbell regular curls, 8x35, 2 sets
Tricep dips, 2 sets to failure
5 mins stretching, mostly spinal work.
In for a long day at work; glad I got this workout in this morning!0 -
Both of you are doing good! So keep it up.0
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Hey gang,
I like myself unconditionally!
Happy Monday! Just a Bod Pod check this morning and then a client and TKO tonight!
I start new program this month so going to 5x5 to keep strength high while I still keep cutting! Things were good this weekend and I dropped a belt notch this week so I know it's coming off.
Cardio: jog/walk- 3 miles (560 calories)
Strength: quads- squats, leg press, leg extensions. 5x5
Assessment: No real bad day. Ice cream yesterday.0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! TKO this morning and a client tonight. This is my DD's last week of school so she gets out early everyday. That means I need to get my crap done before picking her up, so gym time is faster.
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. 5x5
Assessment: Did great yesterday and am down a little.0 -
Happy Tuesday, all!
Strength training:
Upper body:
Push ups: 5x5
Spiderman push-ups: 5x5
Diamond pushups: 5x5
Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 2x30sec superman, 2x60sec plank, 2x30sec side planks.
Shoulders: 5x5x15lb lateral raise, 5x8x20lb shoulder fly, 5x5x15lb front lateral raise.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! A client later tonight and then TKO. One day left for my DD in school and I've already got her signed up for swimming.
Cardio: walk/jog- 3 miles (590 calories)
Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns. 5x5
Assessment: Another low. Down a pound from same time last week.0 -
Nice loss, niner!
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.
Food: on target.
One-legged squat: 3x10.0 -
Thanks. Looking for a good one tomorrow.Nice loss, niner!
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.
Food: on target.
One-legged squat: 3x10.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! TKO this morning then my workout and later 2 clients. Last day of school so my DD will be going with me often to the gym again. She likes 2 a days and I even have her signed up for swimming each day. She'll be staying at a friends for a slumber party so the DW and I have a date night tonight.
Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes. 5x5
Assessment: A little high on sodium, but looking to try to get under 180 by tomorrow.0 -
Missed two days because of work, but kept food mostly in line.
Thursday: Legs & Shoulders, same routine and weights as last time:
10 min bike cardio warmup
2 sets kettlebell swings - 25 lbs x15.
5 rounds crossfit bear complex, to 85 lbs, failed again at 5 reps in the last round.
3 supersets of squats (last set 175x5) and upright barbell rows (10x85.)
2 supersets stiff-leg deadlifts and dumbbell shoulder flyes.
Nonstop self-inflicted torture:
20 sumo deadlifts x 105
20 bodyweight squats
20 forward bw lunges
20 reverse bw lunges
Food: very good today.
Feeling some possible tendonitis in the left elbow/forearm area. Need to find my old tennis elbow brace ...
Woman at work asked if I've been losing weight. No, not much weight - but maybe some fat!0 -
Dang, kickin' workout, spartacus!
Thursday: Strength Training
Upper body:
Push ups: 5x5
Diamond pushups: 5x5
Bicep curls: 5x5x20lb
Triceps dips 5x8.
Abs/back: 3x20 scissor kicks, 3x10 abdominal raises, 1x30sec plank.
Shoulders: 5x5x15lb lateral raise, 5x8x20lb shoulder fly
Food: a little over, but not worried.0 -
Nice workouts you two!!!0
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Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Stats first:
Start-182.6
Today-182.6
No change probably due to eating Thai food last night with some friends. I do feel that had I not had Thai last night I would be down at least a pound, but I guess I'll have wait till next week to see.
With my DD out of school I'll have to make adjustments to my schedule because I can't have her in childcare at the gym more than 2 hours at a time. I can bring her in more than 2 times, but there has to be at least an hour in between each shift. Since most of my clients are at night anyway, it shouldn't be too tough.
No clients today, but I do have TKO tonight.
Cardio: jog/walk- 3 miles (600 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 5x5
Assessment: I'll have to keep my calories down all day today to make up for yesterday.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! K-box this morning and 2 clients. Later will go to the pool and watch DD swim before lessons on Monday. Also will wash the car today.
Cardio: kickboxing- 60 min (500 calories)
Strength: NONE
Assessment: I'm down over a pound from last week.0 -
Down 2 pounds on the week! Didn't do much different really - increased protein target slightly, and switched two weeks ago to high rep/lower weight endurance lifting for a couple of my routines. Not complaining though! Currently at my lowest weight since joining MFP; same level I hit back in early May. Now I need to break through the barrier!
Lazy Friday: abs (hanging leg raises, 14x5 sets), bench press 5x5 (working sets at 205 lbs), and pull-ups, first two sets 7x unassisted, then assisted for three more sets at 10 reps each.
Cardio Saturday: kickboxing 60 minutes, then tabata/HIIT on the spin bike. The tabata did me in!0 -
Congrats on the weight drop, spartacus!
Saturday: Softball tournament. Got our butts kicked, but had fun. Even played with a friend i haven't seen in 10 years.
3 games. 2 as catcher and 1 in the outfield. subbed a lot, so didn't feel like that hard of a workout. More softball tomorrow!
Food: A little under.0 -
Thanks Brandi! I'm sure it will fluctuate, but nice to see it heading in the right direction.
Moved my Legs & Shoulders routine to the weekend, as it's my longest workout (about an hour and twenty minutes including warmup and cooldown.) Plus I wanted slightly more rest time between rounds of the crossfit bear complex, and this way I'm not rushed before work or too tired in the weekday evenings.
10 min cycling warmup
2 sets kettlebell swings - 25 lbs x15.
5 rounds crossfit bear complex, increased weight by 5lbs per round; final at 90 lbs.
3 supersets of squats (last set 180x5 - also an increase) and upright barbell rows (10x85.)
2 supersets stiff-leg deadlifts (105#) and dumbbell shoulder flyes (30s).
And topped it off with the jello maker:
20 sumo deadlifts x 105
20 bodyweight squats
20 forward bw lunges
20 reverse bw lunges
Tore the heck out of my shins doing the power clean part of the bear complex. I had scraped them last week during deadlifts, but really banged them good this time. Bloody mess.
Food: total calories in line; macros way off.0 -
Spartacus: Hope your shins heal up fast. That sounds painful.
Sunday: Softball! End of the spring season for the league. Two games as catcher. I had some nice hits, but really screwed up a couple of plays at home. Ah well. Was a fun season for me.
Food: big time under. Wasn't hungry outside in the heat. No worries.0
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