"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Ah, wish I was doing the beach, I'm finally gonna watch Spiderman today!
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! K-box this morning and 1 client. DW and DD come back from San Diego today.

    Cardio: kickboxing- 60 min (500 calories)

    Strength: NONE

    Assessment: Calories were high yesterday, but no gain.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Hey guys!

    I took a few days off exercise. Have been feeling burnt out, so gave myself a break.

    Food has been up a little this week, part of PMS. Having my usual PMS bloat gain.

    Saturday: no official exercise, but painted (well, applied primer) the master bedroom today. Feeling it at the moment. A room never feels so big until you have to paint the whole thing. :laugh: :sad: Next weekend, I'll get the actual paint on the walls.

    Food: Under today.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Sunday!

    Back to the exercising.

    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. 1 minute sprint intervals with 1 minute of jogging. 10 minutes.
    4. 5 minutes cool down jog.
    5. 5 minutes stretching.

    Food: Heading to a pool party later. I think food will be on or a little under. Lots of sun/heat means I usually under-eat. Either way, just going to enjoy the day.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Sunday!

    Back to the exercising.

    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. 1 minute sprint intervals with 1 minute of jogging. 10 minutes.
    4. 5 minutes cool down jog.
    5. 5 minutes stretching.

    Food: Heading to a pool party later. I think food will be on or a little under. Lots of sun/heat means I usually under-eat. Either way, just going to enjoy the day.
    Yes the always dreaded return because of soreness!
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! No clients this morning, but on later in the afternoon and then TKO. Later after workout gotta grocery shop and start to get DD ready for school by a little more clothes shopping for her.

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

    Strength: quads- squats, leg press, leg extensions. 3x20

    Assessment: Tough weekend with family get together for 4 birthdays.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    4 birthdays in one weekend is tough, Niner!

    Happy Monday!

    Strength Training: Upper body:

    Push ups: 5x5
    Spiderman push-ups: 1x5
    Diamond pushups: 5x5
    Tricep pushups: 5x5
    Decline pushups: 5x5
    Abs/back: 4x15 scissor kicks, 4x15 abdominal raises, 1x30sec plank, 2x30sec side planks.

    Food: a smidgen over.

    Assessment: Dropped some of the PMS bloat.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! TKO then a morning client and 2 clients tonight.

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

    Strength:hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 3x15

    Assessment: Good drop from yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Tuesday!

    Strength Training: Lower Body:

    Squats: 3x10x40lb.
    Squats - Frog: 3x10.
    Squats with calf raises: 3x10x40lb.
    Forward lunges: 3x10.
    Reverse lunges: 3x10.
    Glute Kickbacks: 3x10.
    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.

    Food: On target.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Happy Tuesday!

    Strength Training: Lower Body:

    Squats: 3x10x40lb.
    Squats - Frog: 3x10.
    Squats with calf raises: 3x10x40lb.
    Forward lunges: 3x10.
    Reverse lunges: 3x10.
    Glute Kickbacks: 3x10.
    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.

    Food: On target.
    Looks like your lowers workout was harder than mine!
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning, one later this evening then TKO. School packet day and my DD gets to find out who her new teacher is. One more week before school starts!

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

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
    3x20

    Assessment: Small drop from yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Tuesday!

    Strength Training: Lower Body:

    Squats: 3x10x40lb.
    Squats - Frog: 3x10.
    Squats with calf raises: 3x10x40lb.
    Forward lunges: 3x10.
    Reverse lunges: 3x10.
    Glute Kickbacks: 3x10.
    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.

    Food: On target.
    Looks like your lowers workout was harder than mine!

    LOL. I was so sore after that workout!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Wednesday! Geez, is it me or is the week flying by?

    Cardio: 40 minutes moderate jog.

    Food: a little under.

    Assessment: Still have a little PMS bloat.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    It's flying by! Yesterday I took my daughter to school so she could find out who her teacher would be and get her school packet. School starts next week!
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! TKO then a morning client and 2 clients tonight.

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

    Strength:chest- incline bench, Hammer bench, dips, seated flyes. 3x15

    Assessment: Food was good, but no change today.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Thursday! So glad tomorrow's Friday.

    Strength Training:

    Upper body:

    Push ups: 3x10, 2x5
    Spiderman push-ups: 5x5
    Diamond pushups: 5x5
    Tricep pushups: 5x5
    Decline pushups: 5x5

    Abs/back: 5x15 scissor kicks, 4x15 abdominal raises, 2x30sec plank, 2x30sec side planks.

    Food: A little under.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! K-box this morning and 1 client. Baptism today for my neice.

    Cardio: kickboxing- 60 min (500 calories)

    Strength: NONE

    Assessment: Calories were high yesterday, but no gain.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Hi guys!

    I painted my master bedroom today. 6.5 hours of painting. Man, that's exhausting work.

    So, no official exercise this weekend, but definitely used some muscles.

    Food this weekend has been on target.

    Assessment: Been sitting at 163. Want to drop back to 161 or, even better, 160 by the end of the month.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hi guys!

    I painted my master bedroom today. 6.5 hours of painting. Man, that's exhausting work.

    So, no official exercise this weekend, but definitely used some muscles.

    Food this weekend has been on target.

    Assessment: Been sitting at 163. Want to drop back to 161 or, even better, 160 by the end of the month.
    Lol, I remember helping my FIL paint his house. All the trim work sucked. Count it as WORK!
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! No clients this morning, one this evening then TKO. DD has a playdate at 11:00am, so I'm going in a little earlier than usual to get workout done.

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

    Strength: quads- squats, leg press, leg extensions. 3x20

    Assessment: Baptism this weekend meant lots of food. Boo.
  • spartacus69
    spartacus69 Posts: 235
    Back from the beach. Great weather, lots of fun. Actually got in four good workouts - I brought along a kettlebell and did modifications of the Spartacus circuit. Plus swimming, biking, walking, boogie boarding. Too much tequila though.

    Monday - strength/endurance:

    10 min cardio warmup
    5-3-1 crossfit bear complex w/ 75 lbs
    3x5 power clean & press 105 lbs
    3x6 squats 185 lbs
    3x6 flat bench 205 lbs
    3x6 barbell rows 135 lbs
    3x8 dumbbell curls 35 lbs
    3x10 v-up sit-ups
    10-rep countdown, prisoner squats and assisted pull-ups

    Hey!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Good to see you back, spartacus!

    Monday: Cardio

    40 minute moderate jog.

    Food: Overate a bit today.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Back from the beach. Great weather, lots of fun. Actually got in four good workouts - I brought along a kettlebell and did modifications of the Spartacus circuit. Plus swimming, biking, walking, boogie boarding. Too much tequila though.

    Monday - strength/endurance:

    10 min cardio warmup
    5-3-1 crossfit bear complex w/ 75 lbs
    3x5 power clean & press 105 lbs
    3x6 squats 185 lbs
    3x6 flat bench 205 lbs
    3x6 barbell rows 135 lbs
    3x8 dumbbell curls 35 lbs
    3x10 v-up sit-ups
    10-rep countdown, prisoner squats and assisted pull-ups

    Hey!
    Yeah for vacation! Now back to work!
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Good to see you back, spartacus!

    Monday: Cardio

    40 minute moderate jog.

    Food: Overate a bit today.
    Rest day huh?
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! TKO then a morning client and 2 clients tonight.

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

    Strength:hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 3x15

    Assessment: Good drop from yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Good to see you back, spartacus!

    Monday: Cardio

    40 minute moderate jog.

    Food: Overate a bit today.
    Rest day huh?

    LOL. Yeah, legs were really sore from painting on Sunday, so did cardio instead of strength training. Will hit the strength training tonight!
  • spartacus69
    spartacus69 Posts: 235
    Skull crushers are aptly named.

    Nothing broken ... just a torn chunk from the bridge of my nose from the knurling on the ez bar.

    Fortunately there are not a lot of blood vessels there, nor a lot of pain receptors.

    10 min cardio warmup
    5-3-1 crossfit bear complex w/ 85 lbs (increase)
    3x5 power cleans 105 lbs (need to increase this)
    3x6 front squats from hang clean 105 lbs
    3x6 incline bench 175 lbs
    3x8 pullups
    3x8 skull crushers - watch your nose!
    3x10 sit-ups
    10-rep countdown, sumo squats and push-ups

    Hump day is lump day!
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Skull crushers are aptly named.

    Nothing broken ... just a torn chunk from the bridge of my nose from the knurling on the ez bar.

    Fortunately there are not a lot of blood vessels there, nor a lot of pain receptors.

    10 min cardio warmup
    5-3-1 crossfit bear complex w/ 85 lbs (increase)
    3x5 power cleans 105 lbs (need to increase this)
    3x6 front squats from hang clean 105 lbs
    3x6 incline bench 175 lbs
    3x8 pullups
    3x8 skull crushers - watch your nose!
    3x10 sit-ups
    10-rep countdown, sumo squats and push-ups

    Hump day is lump day!
    Spartacus! Spartacus!
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning, one later this evening then TKO. Today is the first day of school! Excited for my DD who's going into 3rd grade! Also now I can consider adding another client or 2 in the mornings.

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

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
    3x15

    Assessment: Stayed the same.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Ouch, spartacus!! Hope you heal fast.

    Wednesday: Strength training:

    Upper body:

    Push ups: 5x5
    Spiderman push-ups: 1x5
    Diamond pushups: 5x5
    Tricep pushups: 5x5

    Abs/back: 5x15 scissor kicks, 5x15 abdominal raises, 1x60sec plank, 2x30sec side planks.

    Totally felt like a wuss for not getting all the push-ups in. No energy this morning. At least it was something.

    Food: on target.

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