"TLFC" exercise and accountability support!
Replies
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Hope you're enjoying that trip, niner!
Friday and Saturday: rest days. Food on target.
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 of cool down and stretching.
Food: on target.0 -
Have fun Niner! Hands off those princesses!
Saturday: kickboxing, 60 mins, plus 8 minute boxing tabata. ~500 cals. Band played at the wedding ... more calories in than out, I'm sure!
Sunday: cardio & strength:
10 minute circuit warmup.
3 rounds of the following barbell complex:
6x deadlifts
6x power clean
6x front squat
6x push press
6x rear squat
6x bent-over rows
No rest between exercises, and no putting the bar down until an entire round is complete. Just 95 lbs. I didn't think it would be that tough, and it took less than 15 minutes, but oh. my. god. it was a killer.
5 sets flat bench press, pyramid to 5x210 (new personal best) supersetted with dumbbell curls, 5x8 at 35lbs.
Bodyweight split jump squats and hanging leg raises, reverse pyramid 10x, 9x, 8x etc. down to 1x.
Finally 10 minutes spin-bike intervals.
Woot!0 -
Have fun Niner! Hands off those princesses!
Saturday: kickboxing, 60 mins, plus 8 minute boxing tabata. ~500 cals. Band played at the wedding ... more calories in than out, I'm sure!
Sunday: cardio & strength:
10 minute circuit warmup.
3 rounds of the following barbell complex:
6x deadlifts
6x power clean
6x front squat
6x push press
6x rear squat
6x bent-over rows
No rest between exercises, and no putting the bar down until an entire round is complete. Just 95 lbs. I didn't think it would be that tough, and it took less than 15 minutes, but oh. my. god. it was a killer.
5 sets flat bench press, pyramid to 5x210 (new personal best) supersetted with dumbbell curls, 5x8 at 35lbs.
Bodyweight split jump squats and hanging leg raises, reverse pyramid 10x, 9x, 8x etc. down to 1x.
Finally 10 minutes spin-bike intervals.
Woot!
Wow, nice workout!!!!!!!
Oh, and how is Niner supposed to have fun without the princesses??!0 -
Oh, and how is Niner supposed to have fun without the princesses??!
He can hang out with Goofy by the pool! ;-D
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Monday - cardio & strength:
10 minute circuit warmup.
3 rounds of the following barbell complex (again, no rest until a round is complete):
6x snatch-grip deadlifts
6x snatch-grip high pulls
6x hang power snatch (from knees)
6x rear squats (tried overhead, but gave up quickly!)
6x snatch-grip behind-the-neck push press
6x power snatch (from floor)
A wimpy 70 lbs, but really this is intended as cardio more than strength, and I was definitely gasping for air by the end.
5x5 regular deadlifts, pyramided to 230, supersetted with dumbbell tricep extensions, 5x8 at 25 lbs
"Bodyweight countdown" 10x, 9x, 8x etc. of jump squats and push-ups
10 mins. spinning.
Assessment: the weak link is the forearms, which were really burning by the third round of complexes. May need to tweak the order a bit to give them a rest. But I like the fact that it's cardio that doesn't feel like cardio, lol.0 -
Goofy just isn't as fun as princesses, though admittedly, he is more silly.
Nice workout. I like that kind of cardio, too.
Monday: 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, 2x30sec side planks.
Shoulders: 5x5x15lb lateral raise, 5x10x20lb shoulder fly, 5x5x15lb front lateral raise.
Also added 5 of pushups with my feet elevated in a chair. I need to look up the name of those and add them to the list.
Food: On target. Barely...peanut butter!0 -
In P90X, those pushups (with feet elevated) are called "decline pushups." Makes sense, but also kind of odd as they actually simulate an incline press.
Mmmm, peanut butter ...0 -
Thanks for the name! I felt a difference with them for sure.
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. All the peanut butter in the house currently gone. It is my one binge food. Mighty fine stuff.0 -
We get the natural pb in economy size at costco. My kids love the stuff. And stirring it up is a good workout.
Tuesday - rest!
Wednesday - cardio & strength:
10 minute circuit warmup.
Barbell complex, 3 rounds:
6x sumo deadlifts
6x hang power cleans
6x front squat & press (thrusters)
6x rear squat & press
6x bent-over barbell rows
6x stiff-leg deadlift
@ 95lbs. I did not make it all the way through each round - had to stop for 30-60 seconds after the thrusters.
5x5 incline bench, pyramid to 175, supersetted with ez-bar curls, 5x8 at 65 lbs
10x, 9x, 8x etc. of prisoner squats and v-up situps.
+10 mins. spinning.
Over the hump day!0 -
Thursday - YACS day. (Yet Another Cardio-Strength day)
10 minute circuit warmup. Jacks, kettlebell swings, pushups, lawnmowers, mountain climbers, torso twists.
Dumbbell complex this time! Let's hear it for variety! Lol.
3 rounds:
6x dumbbell cleans
6x dumbbell front squats
6x dumbbell push press
6x dumbbell snatch (one-arm, 6x each)
6x dumbbell lunges (6x each leg)
6x bent-over dumbbell rows
@ 25-30-35lbs.
5x5 barbell squats, pyramid to 195, supersetted with dumbbell shoulder flyes, 5x8 with 25s
10x, 9x, 8x etc. of push-ups and assisted pull-ups.0 -
I like the Krema brand. Only ingredient is peanuts. And, lol, stirring can burn some calories!
Wednesday and Thursday: rest days. Food on target.
Friday: Cardio: Light jog for 40 minutes.
Food: On target.
Assessment: 10 days left in July. Weight past 2 days is 162.2. Would like to hit 160 by August 1.0 -
The weekend is here!!
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. 20 minutes jog.
4. 5 minute cool down.
5. 5 minutes of stretching.
Food: on target.0 -
Sunday!!
Cardio: 40 minutes of run/walk mix. 2.8 miles.
Food: On target.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! A client this morning, another tonight and TKO! Well it's good to be back and I'm ready to get off a little of this weight I gained on the cruise (little over a pound). But more than that I'm ready to kick into gear more difficulty in my TKO classes as the members are getting more fit to do them.
Cardio: jog/walk- 3 miles (560 calories)
Strength: quads- squats, leg press, leg extensions. 5x5
Assessment: Cruise food was good, but now back to my cooking.0 -
Thanks to you 2 for keeping the thread going and being consistent!0
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Glad to see you back, niner!! Hope the trip was a blast!
Monday:
Strength Training
Upper body:
Push ups: 3x10
Spiderman push-ups: 5x5
Diamond pushups: 5x5
Tricep pushups: 5x5
Decline pushups: 3x5
Abs/back: 4x15 scissor kicks, 5x15 abdominal raises, 1x30sec plank (with leg lift)
Food: on target.0 -
Thanks it was! How's the dating going?Glad to see you back, niner!! Hope the trip was a blast!
Monday:
Strength Training
Upper body:
Push ups: 3x10
Spiderman push-ups: 5x5
Diamond pushups: 5x5
Tricep pushups: 5x5
Decline pushups: 3x5
Abs/back: 4x15 scissor kicks, 5x15 abdominal raises, 1x30sec plank (with leg lift)
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! TKO this morning and 2 clients tonight! Looking to have another good start to the week with classes rolling in. Also picking up a couple of new clients.
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: Big drop from yesterday. Lots of water retention from the trip.0 -
Thanks it was! How's the dating going?
The dating is going well! Having her over to the house and cooking dinner this Saturday! Big date. I haven't cooked for someone else in quite awhile.
Tuesday: Rest day. My legs (shins) hurt from the run on Sunday. Giving them a day off.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! No clients and then one tonight with TKO after. I have to fix a bag this morning and then get my workout done.
Cardio: walk/jog- 3 miles (590 calories)
Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns. 5x5
Assessment: Dropped a little more since yesterday.0 -
Wednesday already?! Sheesh ...
My in-laws and extended family were in town Friday through Monday, and I got nothing done for exercise. A couple of them had colds and guess who they contaminated? So that messed me up through yesterday. Food okay; but I've had no appetite the last couple days. Lots of green tea.
But today is a new day! Cardio & Strength:
10 mins circuit warmup
5 rounds of bear complex (power clean, front squat, push press, rear squat, push press,) 5 reps of each per round, to 95 lbs.
2x3, power clean & press, 105 and 115 lbs.
Flat bench, 5x5 to 210 lbs, supersetted with 5x8 assisted pullups.
Pyramid 10x,9x,8x, etc. of prisoner squats and ab crunches.
10 minutes spinning intervals.
Welcome back Niner!0 -
Oops, forgot the important thing:
3x new suits
3x old suits off to the tailor
3x old suits beyond salvation, off to goodwill in the hope they might fit someone else!
Losing inches is expensive!0 -
Good to see you back, spartacus, and feeling better! Nice on the clothes! But, yeah, it gets expensive. I spent a couple hundred last month for work and casual clothes. Well-earned.
Wednesday: Strength Training
Upper Body:
Push ups: 3x10
Spiderman push-ups: 2x5
Diamond pushups: 5x5
Tricep pushups: 5x5
Decline pushups: 5x5
Abs: 4x15 scissor kicks, 3x15 abdominal raises
Food: On target.0 -
Yes, well earned!
Thursday - cardio: Spartacus circuit. ~400+ cals.
Food was under yesterday; also not nearly enough protein. Felt sluggish this a.m.
Gonna hit 100 degrees here today, and it's humid! Glad I got done early!0 -
Thursday: Cardio
35 minutes of light jogging.
Food: on target.0 -
Good to see you again Spartacus!0
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Hey gang
I like myself unconditionally!
Happy Thursday! TKO and 2 clients tonight. Other than that just a short day at work.
Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes. 5x5
Assessment: Down a little today.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients this morning and just TKO tonight.
Cardio: jog/walk- 3 miles (600 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 5x5
Assessment: Haven't ate the best this week, but weight is way down from Monday!0 -
Friday, yeah! Back to basics.
5x5 squats to 195 lbs
5x5 incline press to 175, supersetted with 5x8 assisted pull-ups
5x5 sumo deadlift high pulls to 115 (could have gone higher, but I need to buy some bumper plates first!)
3x5 (each arm) dumbbell snatch w/ 40 lbs
Food: pretty good yesterday
Feeling some tendonitis in my left elbow and wrist. I had been taking a glucosamine/msm/cissus supplement, but stopped a few weeks ago because the research is spotty and the stuff is expensive. I'll wait a couple more weeks before starting up again, but I honestly think it may have helped.0 -
TGIF!!!!!!!!!!!
Friday: Cardio
45 minutes jogging, varied pace.
Food: on target.
Weight has been sitting steady at 163lb. Would like to see a drop. Not sure what it's going to take, though.0 -
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 medium paced jog.
4. 5 minutes of stretching.
Food: on target.
Assessment: dropped a pound. At 162.4. Would like to get back to 161 by end of month.0
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