"TLFC" exercise and accountability support!
Replies
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Hey gang
I like myself unconditionally!
Happy Humpday! No clients this morning and a client later tonight and then TKO. Will also do the lawn later today since the grass is getting a little high.
Cardio: walk/jog- 3 miles (590 calories)
Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns. 5x5
Assessment: Ate out yesterday, but well within calorie restrictions.0 -
Happy Wednesday!
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. 20 minutes light paced jog.
Food: a little under.
Assessment: Still at 161 today. I still think "wow".0 -
Yesterday my 6 year old son (Spartacus Jr.) was in the back yard, and he walked up to my wife with a large branch in his hand. He held it out to her and said, "Mommy, do a snatch!" She replied, "what the heck is your father teaching you!" So he said, "watch me!" and proceeded to snatch the branch! How freaking cool is that?!?!
Rest day for me yesterday; food good.
Deadlifts and arms this morning. Hit a new personal best deadlift at 225x5. (That was after 115x15, 145x12, 175x10, 195x8, 205x6, and 215x6.) Followed that with light snatch practice for 10 mins instead of cardio.0 -
Cool huh?Happy Wednesday!
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. 20 minutes light paced jog.
Food: a little under.
Assessment: Still at 161 today. I still think "wow".0 -
It's funny how kids emulate what they see. My daughter "air boxes" all the time.Yesterday my 6 year old son (Spartacus Jr.) was in the back yard, and he walked up to my wife with a large branch in his hand. He held it out to her and said, "Mommy, do a snatch!" She replied, "what the heck is your father teaching you!" So he said, "watch me!" and proceeded to snatch the branch! How freaking cool is that?!?!
Rest day for me yesterday; food good.
Deadlifts and arms this morning. Hit a new personal best deadlift at 225x5. (That was after 115x15, 145x12, 175x10, 195x8, 205x6, and 215x6.) Followed that with light snatch practice for 10 mins instead of cardio.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! TKO this morning then my workout and later 2 clients. It's gonna be a scorcher today! Trying to figure out what to eat today, so I'm sure I'll spend calories doing that!!!
Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes. 5x5
Assessment: At 180 this morning, so let's see how tomorrow goes.0 -
Pulling for you to go under 180 tomorrow, Niner!
Spartacus: That's awesome about Jr.
Thursday:
Strength Training:
Upper body:
Push ups: 5x5
Spiderman push-ups: 5x5
Diamond pushups: 5x5
Hammer curls: 5x5x20lb
Triceps: skullcrushers 3x5x20lb
Abs/back: 3x20 scissor kicks, 5x10 abdominal raises, 3x30sec superman, 1x30sec plank, 2x30sec side planks.
Shoulders: 5x5x15lb lateral raise, 5x8x20lb shoulder fly, 5x5x15lb front lateral raise.
Food: A little under.
Assessment: Holding steady.0 -
You both are doing great with the weight loss! I check in tomorrow ...
Was supposed to do cardio this a.m., but that didn't fit my mood.
Worked on snatches, with some added weight this time, just 65 lbs. Can't believe how difficult this exercise is! Can't believe some people snatch way more than their body weight! So technical ... and very humbling.
Switched over to one-arm kettlebell snatches with a 25lb kb, 5 rounds x 10 per side, with 20 crunches in between rounds.
Then worked up to 205lbs bench press, 3x5 for the working sets. Ho hum.
Happy Friday!0 -
Thanks Brandi!Pulling for you to go under 180 tomorrow, Niner!
Spartacus: That's awesome about Jr.
Thursday:
Strength Training:
Upper body:
Push ups: 5x5
Spiderman push-ups: 5x5
Diamond pushups: 5x5
Hammer curls: 5x5x20lb
Triceps: skullcrushers 3x5x20lb
Abs/back: 3x20 scissor kicks, 5x10 abdominal raises, 3x30sec superman, 1x30sec plank, 2x30sec side planks.
Shoulders: 5x5x15lb lateral raise, 5x8x20lb shoulder fly, 5x5x15lb front lateral raise.
Food: A little under.
Assessment: Holding steady.0 -
Do that ****, do it! Do that ****, do it! Nice!You both are doing great with the weight loss! I check in tomorrow ...
Was supposed to do cardio this a.m., but that didn't fit my mood.
Worked on snatches, with some added weight this time, just 65 lbs. Can't believe how difficult this exercise is! Can't believe some people snatch way more than their body weight! So technical ... and very humbling.
Switched over to one-arm kettlebell snatches with a 25lb kb, 5 rounds x 10 per side, with 20 crunches in between rounds.
Then worked up to 205lbs bench press, 3x5 for the working sets. Ho hum.
Happy Friday!0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Stats first:
Start-182.6
Last-180.2
Today-178.8
Good loss for the week for me. Finally under 180 officially. Now to continue towards 173!
My DD has a playdate today, so that will free up some time to go watch a movie!
Cardio: jog/walk- 3 miles (600 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 5x5
Assessment: Even though I ate pretty raunchy yesterday, it's my lowest weight of the year.0 -
Do that ****, do it! Do that ****, do it! Nice!You both are doing great with the weight loss! I check in tomorrow ...
Was supposed to do cardio this a.m., but that didn't fit my mood.
Worked on snatches, with some added weight this time, just 65 lbs. Can't believe how difficult this exercise is! Can't believe some people snatch way more than their body weight! So technical ... and very humbling.
Switched over to one-arm kettlebell snatches with a 25lb kb, 5 rounds x 10 per side, with 20 crunches in between rounds.
Then worked up to 205lbs bench press, 3x5 for the working sets. Ho hum.
Happy Friday!
LOL!0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Stats first:
Start-182.6
Last-180.2
Today-178.8
Good loss for the week for me. Finally under 180 officially. Now to continue towards 173!
My DD has a playdate today, so that will free up some time to go watch a movie!
Cardio: jog/walk- 3 miles (600 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 5x5
Assessment: Even though I ate pretty raunchy yesterday, it's my lowest weight of the year.
Congrats on the new weight!!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! K-box this morning and 2 clients. Have about a week left to finish up June! Looking forward to July especially since I'm going on vacation!
Cardio: kickboxing- 60 min (500 calories)
Strength: NONE
Assessment: I ate junk yesterday, but weight held this morning.0 -
Same for me today:
Cardio: kickboxing- 60 min (500 calories)
Down almost a pound to 196.6; lowest I've been in the past year or so.0 -
Congrats on the weight loss, spartacus!
Saturday:
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: Was a bit over on Friday. Expect today to stay at normal levels.
Assessment: Due to extra calories and tons of extra sodium on Friday, weight up a pound this morning. Not worried.0 -
Sunday: 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. 20 minutes varied paced jog.
4. 5 minutes stretching.
Food: was on target Saturday, today should be a little under.
Assessment: Weight at 161.0.0 -
Sunday: Legs & Shoulders.
10 min spinning intervals (cardio warmup)
10 min snatch training (bar only) - including 'skill transfer exercises' like snatch press, snatch balance, overhead squats
5 rounds of 7 reps each full clean and press, worked up to 85 lbs, then 3x90 and 3x95
3 supersets squats (8,6,5 to 185# - an increase of 5 lbs) and upright rows (10x85)
20 goblet squats x 24#
2 supersets stiff-leg deadlifts (10x110) and dumbbell shoulder flyes (25s)
the finale:
20 sumo deadlifts (110)
20 air squats
20 forward lunges
20 step-back lunges
Food: a little over0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Just one client this morning then TKO tonight. Will train quads this morning and hit then hard!
Cardio: jog/walk- 3 miles (560 calories)
Strength: quads- squats, leg press, leg extensions. 5x5
Assessment: Out all day yesterday but was good on eating.0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! TKO this morning and 2 clients tonight. Going to get haircut today and start cleaning the up the house because my BIL, SIL and their new DD are coming to visit us and stay for a few days. I look forward to having a good time with them.
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: Weight is down from yesterday after eating right!0 -
Took Monday off - food good.
Tuesday strength, chest & back (highly modified P90X), plus abs - 5x10 hanging leg raises, plus 10 mins cardio cycling.
Increased weight for flat bench.
Nice breeze and cooler out this morning - looking forward to a lunchtime walk!0 -
Hey gang
I like myself unconditionally!
Happy Humpday! No clients this morning and a client later tonight and then TKO. My day today so I'm gonna just kick it!
Cardio: walk/jog- 3 miles (590 calories)
Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns. 5x5
Assessment:No loss, but probably due to eating KFC.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! TKO this morning then my workout and later 2 clients. Went to Boomer's (arcade and golf land) yesterday and kicked it with my DD. Later had to do some repair work on kickboxing bags.
Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes. 5x5
Assessment: At 180 this morning, so let's see how tomorrow goes.0 -
Happy Thursday, all!
Took most of week off from exercise. Food has been on target.
Cardio: 45 minutes light jog.
Assessment: weight has been 161 to 162 this week.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Stats first:
Start-182.6
Last-178.8
Today-177.6
Well looks like I'll end up short unless I lose 4lbs by tomorrow morning! But I'm cool with it right now. I'll just have to keep plugging away.
Cardio: jog/walk- 3 miles (600 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 5x5
Assessment: I had a great eating and drinking day which gave me a good result today.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! K-box this morning and 2 clients. Did okay the month of June, but didn't reach the goal I had set. With July here now, I got a couple of weeks before we leave for Florida and Disney Cruise so I'll be hittin' it hard till then.
Cardio: kickboxing- 60 min (500 calories)
Strength: NONE
Assessment: Fair day yesterday.0 -
Happy Saturday, all!
Not a good week for getting exercise in, but back to it today.
Strength Training:
Upper body:
Push ups: 5x5, 2x10.
Spiderman push-ups: 5x5
Diamond pushups: 5x5
Hammer curls: 5x5x20lb
Tricep dips 3x10.
Abs/back: 3x20 scissor kicks, 3x10 abdominal raises, 2x30sec superman, 3x30sec plank, 2x30sec side planks.
Shoulders: 5x5x15lb lateral raise, 3x10x20lb shoulder fly, 5x5x15lb front lateral raise.
Food: Been on target all week.
Assessment: Final weight for June is 162.2. Start was 167.2. That's a loss of 5 pounds. Haven't lost that much in one month in 2 years.
For July, 160lb is the goal.0 -
Congrats on 5 lbs Brandi - wasn't your goal to lose just 1?!
Weird week for me as well. Very stressful time at work (had to let someone go, then pick up the slack.) Food not so good the last few days. Well I got three workouts in, so that counts for something.
I had pretty good results with the program I've been using the past 5 weeks, but I'm going to shift gears for the next few for variety.
Modified 5x strength routine:
Circuit warmup - 3 rounds, no rest:
20 kettlebell swings, 25lbs
20 pushups
15 each side 1-arm dumbbell rows 35lbs
20 mountain climbers
30 jumping jacks
20 torso twists
(about 10 minutes to do all three rounds)
Workout A
3x5 power clean and push press, 95 lbs
5x5 squats, 185 lbs
5x5 flat bench, 205 lbs
3x6 bent-over barbell rows, 125 lbs
3x8 bicep curls, 35 lbs
3x10 hanging leg raises
+ 10 minutes spinning intervals (30 seconds on, 30 off)0 -
Excellent job on reaching your goal Brandi! It's great to reach a milestone.Happy Saturday, all!
Not a good week for getting exercise in, but back to it today.
Strength Training:
Upper body:
Push ups: 5x5, 2x10.
Spiderman push-ups: 5x5
Diamond pushups: 5x5
Hammer curls: 5x5x20lb
Tricep dips 3x10.
Abs/back: 3x20 scissor kicks, 3x10 abdominal raises, 2x30sec superman, 3x30sec plank, 2x30sec side planks.
Shoulders: 5x5x15lb lateral raise, 3x10x20lb shoulder fly, 5x5x15lb front lateral raise.
Food: Been on target all week.
Assessment: Final weight for June is 162.2. Start was 167.2. That's a loss of 5 pounds. Haven't lost that much in one month in 2 years.
For July, 160lb is the goal.0 -
Like the workout. May steal it.Congrats on 5 lbs Brandi - wasn't your goal to lose just 1?!
Weird week for me as well. Very stressful time at work (had to let someone go, then pick up the slack.) Food not so good the last few days. Well I got three workouts in, so that counts for something.
I had pretty good results with the program I've been using the past 5 weeks, but I'm going to shift gears for the next few for variety.
Modified 5x strength routine:
Circuit warmup - 3 rounds, no rest:
20 kettlebell swings, 25lbs
20 pushups
15 each side 1-arm dumbbell rows 35lbs
20 mountain climbers
30 jumping jacks
20 torso twists
(about 10 minutes to do all three rounds)
Workout A
3x5 power clean and push press, 95 lbs
5x5 squats, 185 lbs
5x5 flat bench, 205 lbs
3x6 bent-over barbell rows, 125 lbs
3x8 bicep curls, 35 lbs
3x10 hanging leg raises
+ 10 minutes spinning intervals (30 seconds on, 30 off)0
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