"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Just TKO this morning. Yesterday after the gym, we went to the Alameda County Fair. Had a good time. Today we go my parents house to kick it.

    Cardio: walking- 30 min (189 calories)

    Strength: NONE

    Assessment: Fair food is high in calories.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! No clients this morning but one later and then TKO. My goal this month is to shoot for 175lbs, but with the cruise at the end of the month it's going to be tough! I will attain as much as I can before I leave though.

    Cardio: jog/walk- 3 miles (560 calories)

    Strength: quads- squats, leg press, leg extensions. 5x5

    Assessment: Ate at both parents and inlaws yesterday so weight is up a little.
  • spartacus69
    spartacus69 Posts: 235
    Like the workout. May steal it.

    Thanks! Only problem is it ran a little long (about an hour and 20 minutes after cooldown/stretching.) Okay on a weekend, but I may need to tighten up the mid-week routines a bit.


    WORKOUT B:

    Same 10-minute circuit warmup as before

    3x5 hang power snatch and overhead squats, at a wimpy 65 lbs
    5x5 incline bench press, 155 lbs
    3x10 pullups, unassisted (wide-grip, side-grip, and chin-up)
    5x5 front squats, 105 lbs
    3x8 decline bench skullcrushers (tricep extensions), 65 lbs
    3x10 decline bench sit-ups

    10 minutes spinning intervals (30 seconds on, 30 off)


    This was a few minutes shorter, as I supersetted the bench/pullups, and the squats/triceps. But I may cut out the ab work and move it to cardio days, just to get the workout closer to an hour.

    Food: good today!

    Oh, p.s., finished June at 196.4 (down a fraction for the week.)
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Like the workout. May steal it.

    Thanks! Only problem is it ran a little long (about an hour and 20 minutes after cooldown/stretching.) Okay on a weekend, but I may need to tighten up the mid-week routines a bit.


    WORKOUT B:

    Same 10-minute circuit warmup as before

    3x5 hang power snatch and overhead squats, at a wimpy 65 lbs
    5x5 incline bench press, 155 lbs
    3x10 pullups, unassisted (wide-grip, side-grip, and chin-up)
    5x5 front squats, 105 lbs
    3x8 decline bench skullcrushers (tricep extensions), 65 lbs
    3x10 decline bench sit-ups

    10 minutes spinning intervals (30 seconds on, 30 off)


    This was a few minutes shorter, as I supersetted the bench/pullups, and the squats/triceps. But I may cut out the ab work and move it to cardio days, just to get the workout closer to an hour.

    Food: good today!

    Oh, p.s., finished June at 196.4 (down a fraction for the week.)
    Good! Keep plugging away!
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy Tuesday! TKO this morning and 2 clients tonight. Spiderman starts today, but I may not be able to see it until later in the week being as I can't bring my DD to watch it with me. My BIL and SIL and niece are in town now so I have to make time to spend with them too before we head off to our cruise next week!

    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: No change, but no sweat!
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! Happy 4th of July and Independence Day!!! Have a couple clients early this morning who wanted to make sure they worked out before indulging. Same with me so I'm in the gym at 7:00am to get my workout in.

    Cardio: walk/jog- 3 miles (590 calories)

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns. 5x5

    Assessment: Down to my lowest weight again.
  • spartacus69
    spartacus69 Posts: 235
    Happy 4th of July!


    Last strength day for the week.

    10-min circuit warmup.

    5x5 crossfit bear complex, pyramid to 90 pounds (hang power clean, front squat, push press, back squat, push press, repeat!)

    superset:
    5x5 flat bench 205lbs
    5x3 (each side) dumbbell snatch, 35lbs

    superset:
    5x5 deadlifts, pyramid to 230 pounds (new PR!)
    5x5 dumbbell curls 35lbs

    10 minutes bodyweight calisthenics for cardio


    Grilling chicken dogs tonight, then shooting off fireworks. Got some really good ones this year!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy 4th, everyone!

    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.
    One-legged calf raises: 3x10. (NEW)
    One-legged squat: 3x10.

    Food: on target.

    Assessment: went up to 162. Goal for end of July is still 160lb.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! TKO this morning then my workout and later 2 clients. So this morning one of my TKO members (who has made a great transformation and is a MILF now) felt so good about how I've helped her that she gave me a GoPro professional portable HD recording camera!I told her that I couldn't accept something that expensive, but she said "Honey I'm rich, this is a drop in the bucket!" I can't pay enough for what you've done for me and how my husband is now reacting to my new body!"
    And that's why I do this!!!
    Can't wait to use it on my DISNEY CRUISE and the water slide!!!

    Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)

    Strength:chest- incline bench, Hammer bench, dips, seated flyes. 5x5

    Assessment:Up a little after family party, but busted my *kitten* this morning!
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW!By this time next week we'll be on a plane to Florida, so I need to finish cleaning up the house before we leave. Today just a little gym time and also some last minute shopping before the trip.

    Cardio: jog/walk- 3 miles (600 calories)

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 5x5

    Assessment: Spent yesterday over at my MIL's eating and visiting with my BIL, SIL and niece.
  • spartacus69
    spartacus69 Posts: 235
    That's very cool about the gift Niner ... but one has to wonder, if a MILF hands you a video camera ... oh, never mind! ;-D


    Cardio today; original Men's Health Spartacus circuit (slightly modified).

    10 minutes calisthenics warmup

    AMRAP for 1 minute for each of the following, with 15 seconds rest in between exercises:
    Kettlebell swings
    Mountain Climbers
    Dumbbell Rows
    Goblet squats
    T-pushups w/ dumbbells
    Split Jumps
    Renegade Rows w/ dumbbells
    Side lunges w/ dumbbells
    Dumbbell Push-Press

    Rest two minutes between circuits, then repeat the entire circuit twice.

    Spartacus! Spartacus! Spartacus!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    LOL, spartacus! Congrats on the nice gift, Niner!

    Friday: Strength training

    Upper body:

    Push ups: 3x10
    Spiderman push-ups: 5x5
    Diamond pushups: 5x5
    Tricep pushups: 5x5 (NEW)
    Abs/back: 5x15 scissor kicks, 4x15 abdominal raises, 2x30sec plank, 2x30sec side planks.

    Food: Have been a little over this week. PMS and overall bloated feeling. Weight floating between 161-163.

    Assessment: Have GOT to get back on the daily exercise routine. Major stress at work, plus the joy of dating, have been my excuses. No more.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    That's very cool about the gift Niner ... but one has to wonder, if a MILF hands you a video camera ... oh, never mind! ;-D


    Cardio today; original Men's Health Spartacus circuit (slightly modified).

    10 minutes calisthenics warmup

    AMRAP for 1 minute for each of the following, with 15 seconds rest in between exercises:
    Kettlebell swings
    Mountain Climbers
    Dumbbell Rows
    Goblet squats
    T-pushups w/ dumbbells
    Split Jumps
    Renegade Rows w/ dumbbells
    Side lunges w/ dumbbells
    Dumbbell Push-Press

    Rest two minutes between circuits, then repeat the entire circuit twice.

    Spartacus! Spartacus! Spartacus!
    Lol, yeah there's a lot of free porn out there.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    LOL, spartacus! Congrats on the nice gift, Niner!

    Friday: Strength training

    Upper body:

    Push ups: 3x10
    Spiderman push-ups: 5x5
    Diamond pushups: 5x5
    Tricep pushups: 5x5 (NEW)
    Abs/back: 5x15 scissor kicks, 4x15 abdominal raises, 2x30sec plank, 2x30sec side planks.

    Food: Have been a little over this week. PMS and overall bloated feeling. Weight floating between 161-163.

    Assessment: Have GOT to get back on the daily exercise routine. Major stress at work, plus the joy of dating, have been my excuses. No more.
    I was hesitant, but she insisted.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! K-box this morning and 2 clients. Pick BIL, SIL and niece today so they can hang out with us. Later today I'll start working on the list for all our needs on the cruise!

    Cardio: kickboxing- 60 min (500 calories)

    Strength: NONE

    Assessment: Calories were high yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    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.


    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Start-179
    Today- 182.2

    Happy weekend! Just TKO this morning. Well, I'm way up after yesterday. Kinda had too much food. But I expected it since it's not everyday my BIL, SIL and niece stay with us.
    Need to refocus and cut back some before we leave next Friday!

    Cardio: walking- 30 min (189 calories)

    Strength: NONE

    Assessment: I had a quarter pounder yesterday for lunch.
  • spartacus69
    spartacus69 Posts: 235

    Assessment: Have GOT to get back on the daily exercise routine. Major stress at work, plus the joy of dating, have been my excuses. No more.

    And the HEAT and HUMIDITY, my god! I went out at 7:30 am yesterday to clean my car. It was already 90+ and very humid. Killed me for the rest of the day. I only worked out 4 times last week and felt like a slacker, but couldn't find the energy to do more.

    Anyway, Sunday, back to full-body workout A.

    Circuit warmup - 10 minutes.

    3x5 power clean and push press, increased to 105 lbs
    5x5 squats, 185 lbs
    5x5 flat bench, 205 lbs
    3x6 bent-over barbell rows, 125 lbs
    3x8 bicep curls, increased to 40 lbs

    + 10 minutes spinning intervals (30 seconds on, 30 off)

    I dropped the ab work and supersetted the bench, rows and curls, which helped get the time down to around 70 minutes total.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Sunday! (look! 3 days in a row of exercise! lol)

    Cardio:

    60 minutes light jog.

    Food: on target.

    Assessment: Serious PMS this month. Already got the bloat and serious junk food cravings. Going to be a fight this week.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! One client this morning and then a make up TKO class tonight. Have started to get together the stuff we need for our cruise. Getting things done before we go.

    Cardio: jog/walk- 3 miles (560 calories)

    Strength: quads- squats, leg press, leg extensions. 5x5

    Assessment: Ate better yesterday and now weight is back down.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Monday, all!

    Strength Training:

    Upper body:

    Push ups: 3x10
    Spiderman push-ups: 5x5
    Diamond pushups: 5x5
    Tricep pushups: 5x5
    Abs/back: 4x15 scissor kicks, 4x15 abdominal raises, 1x60sec plank.
    Shoulders: 5x5x15lb lateral raise, 5x10x20lb shoulder fly, 5x5x15lb front lateral raise.


    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy Tuesday! No clients or classes this morning but 2 later on tonight. Just finishing up on getting everything together for our trip. My DD and I are rolling coins together so she has some extra spending money.

    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: Lost a little yesterday.
  • spartacus69
    spartacus69 Posts: 235
    Yesterday I was asked to play guitar at a wedding ... this coming Saturday. Spent last night with chord charts instead of doing cardio.

    But, nailed Plan B this morning:

    7-minute cardio warmup followed by two rounds of the Bergener snatch warmup (with Oly bar)

    3x5 hang power snatch and overhead squats, increased weight to 75 lbs
    5x5 incline bench press, increased to 160 lbs
    3x10 pullups, unassisted (wide-grip, side-grip, and chin-up)
    5x5 front squats, increased to 135 lbs; had to wear wrist straps for support
    3x8 decline bench skullcrushers 65 lbs
    3x10 hanging leg raises

    + 10 minutes spinning intervals (30 seconds on, 30 off)

    And, it's my older daughter's b-day today. She wants sushi for dinner. Looking forward to that!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Enjoy that sushi, spartacus. And congrats on playing in the wedding!

    Tuesday: 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.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.

    Food: On target.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Wednesday, all!

    Strength Training:

    Upper body:

    Push ups: 3x10
    Spiderman push-ups: 5x5
    Diamond pushups: 5x5
    Tricep pushups: 5x5
    Abs/back: 4x15 scissor kicks, 4x15 abdominal raises, 1x30sec plank, 2x30sec side planks.
    Shoulders: 5x5x15lb lateral raise, 5x10x20lb shoulder fly, 5x5x15lb front lateral raise.

    Food: On target

    Assessment: Glad I'm getting the workouts in. Still major PMS bloat, but weight isn't up much considering.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! 2 more days to vacation. Just finishing up packing and prepping and then TKO tonight.

    Cardio: walk/jog- 3 miles (590 calories)

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns. 5x5

    Assessment: Still under 180.
  • spartacus69
    spartacus69 Posts: 235
    The sushi was great. The frozen yogurt after was not ... more sugar than anything else. Oh well. :)


    Today's workout brought to you by the letter C.

    15 mins core / circuit warmup.

    5x5 crossfit bear complex, increased to 95 pounds

    superset:
    5x5 flat bench 205lbs
    5x3 (each side) dumbbell snatch, increased to 40lbs

    superset:
    5x5 deadlifts, pyramid increased to 235lbs, also started at 185 instead of 165
    5x5 dumbbell curls increased to 40lbs

    Ran out of time and skipped the 10 mins 'after cardio.' Will make up for that tomorrow.

    Assessment: happy with the modest strength gains over the past two weeks! Only bench isn't up, but that could be because I haven't tried.


    Niner, you may already have this on your packing list, but one of the most useful things we brought on our cruise was a mini power strip. The rooms tend to have very few power outlets, and if you want to charge camera batteries, mp3 players, phones, tablets, etc. ... the added capacity was good to have!
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! No class today but 2 clients tonight. Getting lawn done and roof estimate today to finish off before we leave tomorrow morning to Florida!

    Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)

    Strength:chest- incline bench, Hammer bench, dips, seated flyes. 5x5

    Assessment: Eh who cares about weight right now!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Have fun, Niner!!

    Thursday: 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.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.

    Food: On target.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! Well this is it. Leaving in 30 minutes for the airport and flying to Florida for our DISNEY CRUISE! I know it will be a grand time and my family will enjoy it! See ya all when I get back!

    Cardio: NONE

    Strength: NONE

    Assessment: Who cares? I'm on my way to DISNEY CRUISE!!!

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