"TLFC" exercise and accountability support!
Replies
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Okay, totally slacked Wed and yesterday I wasn't able to post my session.
Assessment: Overall I feel great, looking forward to the weekend carb-up.
Weights:
Sumo Deadlift 5/3/1+
Hang Cleans: Worked to find my 3RM today so I can incorporate it into my regular Friday session
Superset 1: Box Jumps 5 x 10, standing leg curls 5 x 10
Superset 2: Broad Jump Series (no pause) 5 x 8, Leg extensions 5 x 10
Cardio: Yeah I slacked here, kinda ran out of time. Could've got 15 minutes in but I was a little beat after the Broad Jumps
Diet: Shooting for 2,220 cal's again today, nothing special.0 -
Nice workout. Hey, we slack sometimes even when we're in the gym. But consistency is what is needed to improve. Keep it up and make up your lost workout. Even if it's only with cardio.Okay, totally slacked Wed and yesterday I wasn't able to post my session.
Assessment: Overall I feel great, looking forward to the weekend carb-up.
Weights:
Sumo Deadlift 5/3/1+
Hang Cleans: Worked to find my 3RM today so I can incorporate it into my regular Friday session
Superset 1: Box Jumps 5 x 10, standing leg curls 5 x 10
Superset 2: Broad Jump Series (no pause) 5 x 8, Leg extensions 5 x 10
Cardio: Yeah I slacked here, kinda ran out of time. Could've got 15 minutes in but I was a little beat after the Broad Jumps
Diet: Shooting for 2,220 cal's again today, nothing special.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Got some good leg work to do today and going to watch "Contagion" at the theaters. I'll probably eat just a piece of fruit for breakfast since I want a hot dog and popcorn while I watch the movie. Should be no problem staying within calorie range. Have a good one!
Cardio:walk/jog- 2 miles (280 calories)
Strength: quads- squats, leg press, Bulgarian squat, leg extensions. 3x20-12
Assessment: Good day overall, but did have a slurpee while waiting for oil change.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Got some good leg work to do today and going to watch "Contagion" at the theaters. I'll probably eat just a piece of fruit for breakfast since I want a hot dog and popcorn while I watch the movie. Should be no problem staying within calorie range. Have a good one!
Cardio:walk/jog- 2 miles (280 calories)
Strength: quads- squats, leg press, Bulgarian squat, leg extensions. 3x20-12
Assessment: Good day overall, but did have a slurpee while waiting for oil change.
Nice, like the Bulgarian Squat in the mix.
Would you be able to recommend any good shoulder stretches? Experiencing some tightness in my lateral and front deltoid. Also, some tightness on top right over the deltoid region, not my Trap either.0 -
Does the chair (vs just holding up your leg) add something to hte bulgarian squat beyond a bit of stretch?0
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You are correct for the totals sir.0
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Stand about 2 to 3 feet facing a wall. Place your arms against it where your hands and forearms lay flat against the wall and are just outside of your shoulder width. Now slowly lean into it and stretch the front delts. For lateral delts, just bring a straight arm across your chest and pull with the other arm to help stretch it.
Nice, like the Bulgarian Squat in the mix.
Would you be able to recommend any good shoulder stretches? Experiencing some tightness in my lateral and front deltoid. Also, some tightness on top right over the deltoid region, not my Trap either.0 -
You can use more resistance if the back leg is supported compared to a one legged squat. I prefer the Bulgarian because I can really flex my quads without having to worry too much about balance.Does the chair (vs just holding up your leg) add something to hte bulgarian squat beyond a bit of stretch?0 -
Stand about 2 to 3 feet facing a wall. Place your arms against it where your hands and forearms lay flat against the wall and are just outside of your shoulder width. Now slowly lean into it and stretch the front delts. For lateral delts, just bring a straight arm across your chest and pull with the other arm to help stretch it.
Nice, like the Bulgarian Squat in the mix.
Would you be able to recommend any good shoulder stretches? Experiencing some tightness in my lateral and front deltoid. Also, some tightness on top right over the deltoid region, not my Trap either.
Ah, simple enough. Thanks!0 -
HOSED49 thats crazy! Congrats on not passing out!
Today
Cardio- I got a quick walk in this morning, 2 miles for 212 calories, got the lawn mowed and I'm on my way to wash the truck. The only car wash in town is apparently broken.
Strength- none, but I did test out the knee with a set of squats to warm up this morning. No actual pain, but it still didn't feel quiet right KWIM? Hopeful all will be fine tomorrow.
Food and water are both fine.
Assessment: I Don't think I'll hit my calories today, I'm just not hungry enough. Otherwise I've been busy and managed to get several things checked off the to do list. Feeling good and that's the aim!0 -
Save them for tomorrow then. I base my total caloric intake on one week and not daily all the time.HOSED49 thats crazy! Congrats on not passing out!
Today
Cardio- I got a quick walk in this morning, 2 miles for 212 calories, got the lawn mowed and I'm on my way to wash the truck. The only car wash in town is apparently broken.
Strength- none, but I did test out the knee with a set of squats to warm up this morning. No actual pain, but it still didn't feel quiet right KWIM? Hopeful all will be fine tomorrow.
Food and water are both fine.
Assessment: I Don't think I'll hit my calories today, I'm just not hungry enough. Otherwise I've been busy and managed to get several things checked off the to do list. Feeling good and that's the aim!0 -
Last workout session of the week and I feel pretty good, having a little right deltoid soreness but tomorrow is an off day and I may go for a jog at most but no lifting.
Strength: Today was a focus on upper back and bi's
- Chest Supported Rows @ 5/3/1+ style
- Chin-up's 4 x 10
- Face Pulls 5 x 10
- DB Rows 5 x 10
- Wide Shrugs *w/ 2sec pause* 5 x 10
- Superset 1: BB Curls --> Constant Tension DB Hammer Curls 5 x 6-8
- Superset 2: Close Grip Cable Curls --> Reverse Grip Cable Curls 4 x 10-12
- Palloff Press 2 x 20sec's
- Lying Reverse Crunch 8 x 8 (8 reps -> Rest 10 seconds -> 8 reps -> Rest 10 seconds -> etc, etc, for 8 sets) This sounds easy but it's actually pretty tough on the ab's if you're forcing a strong contraction on the ab's while doing them.
Cardio: Will likely do tomorrow, I usually take Sat off although I sucked and didn't get it in Friday.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! First weekend in awhile with no family party or get together. Will be bored unless I find something to do constructive. May work on cleaning the garage out. Have a good weekend and don't let it knock you off track.
Cardio:run/jog- 3 mi (370 calorie), kickboxing- 60 min (400 calories)
Strength: NONE
Assessment: Up some from sodium overload. Will drink more water today to help flush out.0 -
Hadn't seen a movie in ages so I agreed to go to one last night and now I remember WHY I haven't seen a movie in ages -- if you see a movie at 7:30 by the time you get home its 10. Made a workout sort of impossible yesterday. And woke up this morning to a thunderstorm so I'm waiting it out, but I'm going to try and get in a good one today since I had a rest day yesterday.0
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What movie?Hadn't seen a movie in ages so I agreed to go to one last night and now I remember WHY I haven't seen a movie in ages -- if you see a movie at 7:30 by the time you get home its 10. Made a workout sort of impossible yesterday. And woke up this morning to a thunderstorm so I'm waiting it out, but I'm going to try and get in a good one today since I had a rest day yesterday.0 -
Contagion - it was really good, the posters and trailers make it look like some kind of horror thriller but it wasn't at all. Very well paced, weirdly star studded cast, not much gore (there's an autopsy in the beginning, more or less that's it)0
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Mixed together: 432 Calories -- walking, one jag of jogging, one sprint, 2 sets of squat hops (16 squats) 2 sets of walking lunges (20).
Made it happen even though I didn't get out the door til 9pm so I'm happy with that.
Assessment:
Had beachwood bbq for lunch because it was Sourfest (they went out and got tons of sour beers to put on tap) - I don't know what the deal with it was but I had 2 half pours (5.5 ounces) and was pretty tipsy, then spent the rest of the afternoon sleepy and headachy. Until the booze kicked in I was pretty good about portion control and food choices (buffalo sloppy joe, yum) and my boyfriend ordered sweet potato fries for me which is good because I hate them so I stole his asparagus in revenge. After the booze kicked in I finished off the other half of my hot link and the rest of the blue cheese grits (there wasn't a ton left thankfully). I really can't drink AND do portion control I'm finding.
Drank a bunch of water during my alt-raid because I was still headachy so that went well. Should have weighed in friday for a consistent compare but I didn't soooo not sure how the week of upped calories went on that front, but I do weigh sort of regularly just to watch fluctuations and it seems to be overall down a LITTLE bit - its saying .2lb right now and it had .5 earlier. More importantly my energy level seemed better and I always had plenty of calories for a pre-post workout snack when I wanted them so I'm going to stick with that unless it starts me gaining.0 -
That's what I saw too! I liked it since I'm such a science geek.Contagion - it was really good, the posters and trailers make it look like some kind of horror thriller but it wasn't at all. Very well paced, weirdly star studded cast, not much gore (there's an autopsy in the beginning, more or less that's it)0 -
You had a good time and it's just a day. Nothing to worry about here.Mixed together: 432 Calories -- walking, one jag of jogging, one sprint, 2 sets of squat hops (16 squats) 2 sets of walking lunges (20).
Made it happen even though I didn't get out the door til 9pm so I'm happy with that.
Assessment:
Had beachwood bbq for lunch because it was Sourfest (they went out and got tons of sour beers to put on tap) - I don't know what the deal with it was but I had 2 half pours (5.5 ounces) and was pretty tipsy, then spent the rest of the afternoon sleepy and headachy. Until the booze kicked in I was pretty good about portion control and food choices (buffalo sloppy joe, yum) and my boyfriend ordered sweet potato fries for me which is good because I hate them so I stole his asparagus in revenge. After the booze kicked in I finished off the other half of my hot link and the rest of the blue cheese grits (there wasn't a ton left thankfully). I really can't drink AND do portion control I'm finding.
Drank a bunch of water during my alt-raid because I was still headachy so that went well. Should have weighed in friday for a consistent compare but I didn't soooo not sure how the week of upped calories went on that front, but I do weigh sort of regularly just to watch fluctuations and it seems to be overall down a LITTLE bit - its saying .2lb right now and it had .5 earlier. More importantly my energy level seemed better and I always had plenty of calories for a pre-post workout snack when I wanted them so I'm going to stick with that unless it starts me gaining.0 -
Assessment: woke up feeling great. I think my massage yesterday really helped improve my muscle health yesterday.
Cardio: 5K, 29:09 minutes and a 10 min cooldown walk
Strength Training: None, off day
Diet: Carb-up, gonna try and keep it clean though.0 -
Yesterday could have been better, but without much sleep it's about all I could expect. We went out of town for a funeral, so no exercise at all yesterday.
I managed to find something to eat that wasn't battered and fried. I logged the entire rice bowl, but only ate half of it. I was to tired and hot to care that much about food.
I almost forgot...I got in a set each of squats and lunges before I left and the knee felt good.
Assessment: I was just tired and grumpy yesterday. Today has already started better with 7 hours of sleep last night.
Have a peaceful Sunday everyone!0 -
Winning!0
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I would say I was bi-winning but I didn't get in much strength besides some various air squats (I find them good for midworkout stretching when I feel like my legs and hips are tightening up)
Put in my hour today overall and got a good amount of jogging in the first 20 minutes so that was ok - not the best ever but I was feeling a little logy from overeating as a chocolate chip cookie with ice cream was plopped in front of me AFTER I finished my gigantic chicken sandwich. I find it easy to not order/buy things I don't want to eat but I don't find it easy to ignore them while they sit in front of me for 20 minutes.
Training tomorrow.0 -
Yesterday went well. Not great but well.
I got some more strength in, but that was the extent of the day. Total calories burned was 172.
Food and water were good, but I didn't hit my calories again.
Assessment: I actually feel good, but a bit tired. Loving sitting around joking with my guys today, just relaxing.0 -
I need a massage.Assessment: woke up feeling great. I think my massage yesterday really helped improve my muscle health yesterday.
Cardio: 5K, 29:09 minutes and a 10 min cooldown walk
Strength Training: None, off day
Diet: Carb-up, gonna try and keep it clean though.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Man the weekend ended up being a free for all! Family picnic/birthday party on Saturday, and yesterday hanging out at my FIL with my BIL and SIL! Lots of Asian food so I'll have to work on flushing out all this damn sodium! Back to the daily grind and workouts!
Cardio:walk/jog 3 mi (350 calories)
Strength:quads-leg extension, leg press, squat, step up. 3x20
Assessment: Kamakazi weekend! Wife is leaving out of town so we went out all day Saturday and Sunday. Needless to say the scale is up some.0 -
Today has gone real well.
Cardio- 2 mile walk and my Tae Bo/ kickboxing for one hour for 519 calories.
Strength - none today, probably a good thing. My add on yesterday made my Glutes/hams real sore.
Food and water were good. I'm upping my water for the next few days, not by a lot. I tried to eat some more this weekend by including more carbs and I think it back fired. All I got was bloated and grumpy. Some extra water should help flush them.
Assessment: having a good day, not feeling so foggy headed.0 -
Circuit training today, too lazy to try and recreate. Did some punching bag work and hit about every muscle group at least once. 268 calories burned, 45 minutes.
I think that's about it for me - its what we refer to around here as "NO BEHBEH!" time (said with a cheer, arms above head).0 -
Nice!Today has gone real well.
Cardio- 2 mile walk and my Tae Bo/ kickboxing for one hour for 519 calories.
Strength - none today, probably a good thing. My add on yesterday made my Glutes/hams real sore.
Food and water were good. I'm upping my water for the next few days, not by a lot. I tried to eat some more this weekend by including more carbs and I think it back fired. All I got was bloated and grumpy. Some extra water should help flush them.
Assessment: having a good day, not feeling so foggy headed.0 -
Something is better than nothing. Recoup and hit it tomorrow.Circuit training today, too lazy to try and recreate. Did some punching bag work and hit about every muscle group at least once. 268 calories burned, 45 minutes.
I think that's about it for me - its what we refer to around here as "NO BEHBEH!" time (said with a cheer, arms above head).0
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