"TLFC" exercise and accountability support!
Replies
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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 target0 -
Rockin' it brandi!0
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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.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Gonna see a caterer this morning for my niece's baptism (the other one) and later today I have TKO.
Cardio: jog/walk- 3 miles (600 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 3x15
Assessment:Same weight today.0 -
Spartacus! Spartacus!
My wife said I should tell people I got hurt sparring. Sounds better than smashing my own nose with a weight... :-)
5-3-1 dumbbell complex: stiff-leg deadlifts, hang cleans, thrusters, push-press, bent-over row, 1-arm snatch.
3x5 power clean & press, 115 lbs
Superset:
3x10 squats 155 lbs
3x8 dumbbell shoulder flyes, 25s
Superset:
3x10 flat bench press 185lbs
3x10 v-up situps
3x5 sumo high-pulls 115 lbs
10-rep countdown: air squats and assisted pull-ups
It's Friday!0 -
Happy Saturday!
Strength training:
Upper body:
Push ups: 3x10
Spiderman push-ups: 5x5
Diamond pushups: 5x5
Tricep pushups: 5x5
Decline pushups: 3x10
Abs/back: 4x20 scissor kicks, 4x15 abdominal raises, 1x60sec plank, 2x30sec side planks.
Food: was over on Friday. Saturday should be on target.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! K-box this morning and 1 client. Then some shopping for new running shoes.
Cardio: kickboxing- 60 min (500 calories)
Strength: NONE
Assessment: Up some today.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! No clients this morning, one this evening then TKO. With DD in school now, this is my first Monday since summer vacation that I get to really get to run on the road again.
Cardio: jog/walk- 3 miles (560 calories)
Strength: quads- squats, leg press, leg extensions. 3x20
Assessment: I splurged this weekend.0 -
Busy weekend; missed a few days. Back today.
Oly style conditioning.
10 min warmup (incl. Burgener snatch warmup)
Hang power snatch, 4x5
Power clean and press, 4x5
Deadlift and shoulder shrug, 5x5
Front squat & press (thrusters), 4x5
10-rep countdown, squat jumps and bicycle crunches
Kids are back in school!0 -
Yea! Free's up some time huh?Busy weekend; missed a few days. Back today.
Oly style conditioning.
10 min warmup (incl. Burgener snatch warmup)
Hang power snatch, 4x5
Power clean and press, 4x5
Deadlift and shoulder shrug, 5x5
Front squat & press (thrusters), 4x5
10-rep countdown, squat jumps and bicycle crunches
Kids are back in school!0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! TKO then a morning client and 2 clients tonight. Was supposed to do my Fantasy draft yesterday, but Yahoo crashed. So we're doing it later 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: Down some after eating good yesterday0 -
Yea! Free's up some time huh?Kids are back in school!
Opened up so much time for my wife that she spent two hours at the gym yesterday!0 -
Hi, guys!
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 target0 -
Keep it up you two!! Let's finish this year strong!0
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Hey gang
I like myself unconditionally!
Happy Humpday! No clients this morning, one later this evening then TKO. Did my fantasy draft last night and had fun. Now onto the season!
Cardio: walk/jog- 3 miles (590 calories)
Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
3x15
Assessment: Stayed the same.0 -
Hump day - back to basics. Chest, Back & Core.
12x, 10x, 8x, 6x, 5x bench press - increased weight each set
supersetted with 5x10 grip pull-ups / chin-ups
25 crunches
25 each-side bicycle crunches
10x, 8x, 6x, 5x incline bench press
supersetted with 4x10 1-arm dumbbell rows
20x each side 1-arm kettlebell swings
Finished with 7x10 various crunches/core exercises0 -
Hey gang
I like myself unconditionally!
Happy Thursday! TKO then a morning client and 2 clients tonight. Tonight is back to school night for my DD. I can't make it, but my DW is going.
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.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients and TKO this evening. Overcast here today so a lot cooler than usual.
Cardio: jog/walk- 3 miles (600 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 3x15
Assessment:Same weight today.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! K-box this morning and 1 client. Going to parents and in laws this weekend to visit.
Cardio: kickboxing- 60 min (500 calories)
Strength: NONE
Assessment: Up some today.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! No clients this morning and no TKO for a week as I take the time to repair and clean up the equipment and get ready for the next session. It's also a new month and I need to work on dropping some fat weight!
Cardio: jog/walk- 3 miles (560 calories)
Strength: quads- leg press 1x50,1x40,1x30,1x20,1x18
Assessment: I splurged this weekend.0 -
Happy Labor Day, all!
Well, after being off course for a week, getting back to better eating and exercise.
Cardio: 40 minute jog, varied pace.
Food: on target.0 -
Catching up after a busy weekend.
Fri - Spartacus workout (cardio/endurance)
Sat - Hiking for about 2 hours, moderate pace but a good climb, then basic strength - 5x5 squats, flat bench, shoulder press
Sun - Mountain biking, just one hour but it was a tough, hilly trail. Got finished just minutes before the rain started to pour.
Mon - off!
Food - not a great weekend, definitely overdid it.
Finished August unchanged.0 -
Lol, I haven't been on course since late July!Happy Labor Day, all!
Well, after being off course for a week, getting back to better eating and exercise.
Cardio: 40 minute jog, varied pace.
Food: on target.0 -
You and me both.Catching up after a busy weekend.
Fri - Spartacus workout (cardio/endurance)
Sat - Hiking for about 2 hours, moderate pace but a good climb, then basic strength - 5x5 squats, flat bench, shoulder press
Sun - Mountain biking, just one hour but it was a tough, hilly trail. Got finished just minutes before the rain started to pour.
Mon - off!
Food - not a great weekend, definitely overdid it.
Finished August unchanged.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! One client this morning and 2 tonight. Doing some repair and clean up on the boxing equipment this week to prep for the next session.
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. 4x12,10,8,6
Assessment: Ate out yesterday with DW while DD had a play date.0 -
Lol, I haven't been on course since late July!Happy Labor Day, all!
Well, after being off course for a week, getting back to better eating and exercise.
Cardio: 40 minute jog, varied pace.
Food: on target.
LOL. What a summer for all of us!
Tuesday:
Strength Training:
Upper body:
Push ups: 3x10
Spiderman push-ups: 5x5
Diamond pushups: 5x5
Tricep pushups: 5x5
Decline pushups: 5x5
Abs/back: 5x20 scissor kicks, 5x15 abdominal raises, 1x60sec plank, 2x30sec side plank.
Food: on target.
Assessment: Haven't weighed myself in a week. Going to hold off checking my weight for another day or two. Would like to hit 160lb by end of Sept. Probably currently 163-165lb.0 -
Go for just .5lb loss a week. So eat just 250 calories less than your daily TDEE.
Lol, I haven't been on course since late July!Happy Labor Day, all!
Well, after being off course for a week, getting back to better eating and exercise.
Cardio: 40 minute jog, varied pace.
Food: on target.
LOL. What a summer for all of us!
Tuesday:
Strength Training:
Upper body:
Push ups: 3x10
Spiderman push-ups: 5x5
Diamond pushups: 5x5
Tricep pushups: 5x5
Decline pushups: 5x5
Abs/back: 5x20 scissor kicks, 5x15 abdominal raises, 1x60sec plank, 2x30sec side plank.
Food: on target.
Assessment: Haven't weighed myself in a week. Going to hold off checking my weight for another day or two. Would like to hit 160lb by end of Sept. Probably currently 163-165lb.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! A couple of clients this morning and then one later tonight! Oh and "ARE YOU READY FOR SOME FOOTBALL?"
Cardio: walk/jog- 3 miles (590 calories)
Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
4x12,10,8,6
Assessment: Had lamb for dinner last night!0 -
]Go for just .5lb loss a week. So eat just 250 calories less than your daily TDEE.
I'm not sure what my real TDEE is, actually. I've been set for .5lb loss my entire time at MFP and it's worked well until now. I'm going to try some calculations again. I am wondering if I'm eating a little too low. Will be experimenting with my calorie range to see what works.
Wednesday: 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.
I am SO ready for football!!!0 -
Use the Mifflin, St. Jeor method of determining your TDEE since it's more accurate than Harris Benedict for formula.]Go for just .5lb loss a week. So eat just 250 calories less than your daily TDEE.
I'm not sure what my real TDEE is, actually. I've been set for .5lb loss my entire time at MFP and it's worked well until now. I'm going to try some calculations again. I am wondering if I'm eating a little too low. Will be experimenting with my calorie range to see what works.
Wednesday: 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.
I am SO ready for football!!!
I don't have a link right now, but once I find one I'll paste it.0
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