"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 46,488 Member
    Sunday: Softball tournament to start off our spring season. Dear Gawd, I'm tired and sore. We played 4 games. This summer is going to be a scorcher if the temps out there today are any indication. I got to be catcher for all 4 games. Think I need a couple of days to recover from all those squats!

    Four games in a day?!?!? Yikes. Hey my younger daughter plays catcher too. Hot, sweaty, dusty stuff!

    10D_8163-04Jun11.jpg

    TODAY: Ab Ripper X in the morning, then the "medium" full-body strength workout this evening - same as before but ~10% less weight.

    Squats - working at 155#
    Bench press - 170#
    Bent-over rows - 120#
    Overhead barbell press - 85#
    Stiff-legged deadlifts - 95#
    Barbell curls (EZ bar) - 60#
    Calf raises - well okay I did NOT do calf raises; my calves are SORE from boxing yesterday. Subbed in tricep extensions with the EZ bar at 60#s. I may do that once a week ...

    Good nutrition today!
    Good workout! And great pic of your daughter!
  • ninerbuff
    ninerbuff Posts: 46,488 Member
    Had a great run today! I am so stoked to best my time, yet again! I can't believe how much I'm accomplishing by simply not making excuses.

    Personal best time on 3 miles, again! This amounts to a 8:38 average per mile. I can't wait to blast 8 minute miles!! It'll be great when I can do this clearly, consistently, and without hurting! Looks like my 5K will go really well hopefully!

    That being said...You can't keep the dancer out of this girl! Here's my runner's stretching looking an awful lot like a dance pose...hahaha.

    tumblr_m1iwk6Ola31r0mu6a.jpg

    FOOD: Ate way too much today, not gonna worry about it. Loved every bite.
    Ahaha! You should see me do dynamic stretching with my TKO class! Lot of old "breakdancing" moves (I pop lock alot).
  • ninerbuff
    ninerbuff Posts: 46,488 Member
    Hey gang,

    I like myself unconditionally!

    Happy Tuesday! TKO this morning plus 2 clients tonight. Picked up another 2 clients without even trying so my schedule is getting full again!

    Cardio:walk/jog- 3 miles (400 calories)

    Strength:hamstrings and shoulders- seated leg curl, lying leg curl, shoulder press, side lateral, reverse flyes. 12,10,8,6 increasing weight each set.

    Assessment: No change, but I was over deficit yesterday.
  • ninerbuff
    ninerbuff Posts: 46,488 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning which means I can kick it till later! Good thing too since I didn't sleep very well last night! Have a client this evening and TKO.

    Cardio: walk/jog- 3 mi (400 calories)

    Strength:back- pullups, t-bar rows, seated cable rows, straight arm pressdowns. 12,10,8,6 increasing weight each set.

    Assessment: Steady in weight. Will have to start really concentrating on "competition" dieting soon.
  • spartacus69
    spartacus69 Posts: 235
    Yesterday off; food was on target.

    I wasn't in a cardio mood this morning, so I did a very basic calisthenics circuit routine:

    Jog in place 30 seconds
    10 Jump Squats
    10 Push Ups
    10 Chin Ups (with assistance band)
    10 Sit Ups
    Rest 30 seconds

    Repeat 9 more times, for a total of 100 of each exercise.

    Tougher than it sounds, but even adding my warm-up and cool-down it was less than 40 mins total. Maybe 300 calories?

    We had an office party for a lady celebrating her 20th anniversary. I had a cupcake. 250 useless calories. Otherwise food is on target; that will be my "eat back the exercise calories" cupcake, lol.
  • brandiuntz
    brandiuntz Posts: 2,731 Member
    Wednesday: Strength training

    Upper body:

    Push ups: 3x10 Spiderman push-ups: 2x5 Diamond pushups (with knees down): 1x10.

    Bicep curls: 3x10x20lb

    Hammer curls: 3x8x20lb

    Triceps: skullcrushers 3x10x15lb

    Abs/back: 3x20 scissor kicks, 3x10 abdominal raises, 1x60sec plank, 2x30sec side planks.

    Shoulders: 3x8x15lb lateral raise, 3x10x20lb shoulder fly, 3x5x15lb front lateral raise.

    Food: on target.
  • spartacus69
    spartacus69 Posts: 235
    Thursday morning: this week's "light" strength day. 4 sets x 8 reps:

    Squats - working at 140 lbs
    Bench press - 160
    Bent-over rows - 110#
    Overhead barbell press - 80#
    Stiff-legged deadlifts - 85#
    Barbell curls (EZ bar) - 55#
    Calf raises (dumbbells) - 40#

    Next week the weights reset for heavy day and the reps go up one. Should be interesting.

    Do guys get bloated? I am! Not sure if its too much sodium or my seasonal allergy meds ... probably a combination of the two. Hopefully just water retention.
  • ninerbuff
    ninerbuff Posts: 46,488 Member
    Yesterday off; food was on target.

    I wasn't in a cardio mood this morning, so I did a very basic calisthenics circuit routine:

    Jog in place 30 seconds
    10 Jump Squats
    10 Push Ups
    10 Chin Ups (with assistance band)
    10 Sit Ups
    Rest 30 seconds

    Repeat 9 more times, for a total of 100 of each exercise.

    Tougher than it sounds, but even adding my warm-up and cool-down it was less than 40 mins total. Maybe 300 calories?

    We had an office party for a lady celebrating her 20th anniversary. I had a cupcake. 250 useless calories. Otherwise food is on target; that will be my "eat back the exercise calories" cupcake, lol.
    Some days will be like that.
  • ninerbuff
    ninerbuff Posts: 46,488 Member
    Wednesday: Strength training

    Upper body:

    Push ups: 3x10 Spiderman push-ups: 2x5 Diamond pushups (with knees down): 1x10.

    Bicep curls: 3x10x20lb

    Hammer curls: 3x8x20lb

    Triceps: skullcrushers 3x10x15lb

    Abs/back: 3x20 scissor kicks, 3x10 abdominal raises, 1x60sec plank, 2x30sec side planks.

    Shoulders: 3x8x15lb lateral raise, 3x10x20lb shoulder fly, 3x5x15lb front lateral raise.

    Food: on target.
    Good upper body workout!
  • ninerbuff
    ninerbuff Posts: 46,488 Member
    Thursday morning: this week's "light" strength day. 4 sets x 8 reps:

    Squats - working at 140 lbs
    Bench press - 160
    Bent-over rows - 110#
    Overhead barbell press - 80#
    Stiff-legged deadlifts - 85#
    Barbell curls (EZ bar) - 55#
    Calf raises (dumbbells) - 40#

    Next week the weights reset for heavy day and the reps go up one. Should be interesting.

    Do guys get bloated? I am! Not sure if its too much sodium or my seasonal allergy meds ... probably a combination of the two. Hopefully just water retention.
    Sometimes if I have too much protein drinks. And ice cream.
  • ninerbuff
    ninerbuff Posts: 46,488 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! TKO this morning and an evaluation for potential client, but if they wanted to sign up, I'd pass them on to another PT since my schedule is full enough for now. I also have another client tonight as well as the Volleyball team.

    Cardio:jog/walk- 3 miles (500 calories)

    Strength:chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 increasing weight each set.

    Assessment: I ate good yesterday and am now mentally prepping for next month's start to really cut up.
  • dreambig_gohome
    dreambig_gohome Posts: 194 Member
    My workout today felt SOOOO good! Total Cals Burned - 414

    CARDIO:

    Elliptical - 10 minutes - 93 calories burned
    Treadmill, 6.0mph - 10 minutes - 75 cals burned

    Strength Training: 30 minutes total - 246 calories burned

    Seated Cable Row 3x10x50
    Standing Tricep Extension 3x10x40
    Preacher's Bicep Curl 3x10x40 [new weight]
    Seated Lateral Pull 3x10x45
    Seated Lateral Pull Invert 3x10x60
    Leg Press 3x10x150 [new weight]
    Standing Calf Press 3x10x100
    Toe Press 3x10x50

    Food: Didn't eat all day, had an amazing but lean cobb salad for dinner, two pieces of french bread. Then my mother decided I needed to celebrate and bought me a slice of chocolate mousse cake and my god, was it delicious - at 850 calories and thus half of my entire day's goal. But I still ended under by some 380 cals so I'm not going to stress too much. Hopefully.

    The biggest positive is that I didn't really hurt too much with the hip! Running on the treadmill caused a little pain, which is strange that running out on the paved roads doesn't hurt as much. So I don't get that, but whatever. I kept my cardio to only 20 minutes today since I hadn't eaten and I didn't want to hurt my body too much. Mostly, I just wanted to feel good again. I did my entire strength training circuit, including the leg training that I haven't done since my injury. So I'm really stoked about that. Apparently I didn't lose anything either!

    And an NSV for the day - I leg pressed more than I actually weigh - by 5 pounds, but still, it's a start! It's crazy to say that and I can't wait to keep it training.
  • brandiuntz
    brandiuntz Posts: 2,731 Member
    Thursday: Strength Training:

    Lower Body:

    Squats: 3x10x40lb.
    Squats - Frog: 3x10.
    Squats with calf raises: 3x10.
    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: On target.
  • ninerbuff
    ninerbuff Posts: 46,488 Member
    My workout today felt SOOOO good! Total Cals Burned - 414

    CARDIO:

    Elliptical - 10 minutes - 93 calories burned
    Treadmill, 6.0mph - 10 minutes - 75 cals burned

    Strength Training: 30 minutes total - 246 calories burned

    Seated Cable Row 3x10x50
    Standing Tricep Extension 3x10x40
    Preacher's Bicep Curl 3x10x40 [new weight]
    Seated Lateral Pull 3x10x45
    Seated Lateral Pull Invert 3x10x60
    Leg Press 3x10x150 [new weight]
    Standing Calf Press 3x10x100
    Toe Press 3x10x50

    Food: Didn't eat all day, had an amazing but lean cobb salad for dinner, two pieces of french bread. Then my mother decided I needed to celebrate and bought me a slice of chocolate mousse cake and my god, was it delicious - at 850 calories and thus half of my entire day's goal. But I still ended under by some 380 cals so I'm not going to stress too much. Hopefully.

    The biggest positive is that I didn't really hurt too much with the hip! Running on the treadmill caused a little pain, which is strange that running out on the paved roads doesn't hurt as much. So I don't get that, but whatever. I kept my cardio to only 20 minutes today since I hadn't eaten and I didn't want to hurt my body too much. Mostly, I just wanted to feel good again. I did my entire strength training circuit, including the leg training that I haven't done since my injury. So I'm really stoked about that. Apparently I didn't lose anything either!

    And an NSV for the day - I leg pressed more than I actually weigh - by 5 pounds, but still, it's a start! It's crazy to say that and I can't wait to keep it training.
    Good for you dream!
  • ninerbuff
    ninerbuff Posts: 46,488 Member
    Thursday: Strength Training:

    Lower Body:

    Squats: 3x10x40lb.
    Squats - Frog: 3x10.
    Squats with calf raises: 3x10.
    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: On target.
    Another effective leg day!
  • ninerbuff
    ninerbuff Posts: 46,488 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning because I'm attending Spirit assembly for DD's school where she gets another reading award! Also after I'm getting my teeth cleaned at the dentists! I do have a new client today and TKO class tonight though!

    Cardio: NONE

    Strength:biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6

    Assessment: Ate flanken ribs last night!
  • spartacus69
    spartacus69 Posts: 235
    Happy Friday!

    P90X Stretch day! I don't count the calories burned from that. It's recovery.

    Had 2-1/2 hours of band rehearsal last night (mostly guitar, but I play drums on one song when the regular drummer is up front singing.) I'm shocked to see guitar playing in the MFP list of "exercises"! Seriously?!?!?
  • brandiuntz
    brandiuntz Posts: 2,731 Member
    Happy Friday!

    P90X Stretch day! I don't count the calories burned from that. It's recovery.

    Had 2-1/2 hours of band rehearsal last night (mostly guitar, but I play drums on one song when the regular drummer is up front singing.) I'm shocked to see guitar playing in the MFP list of "exercises"! Seriously?!?!?

    I admit I don't understand putting non-exercise "exercises" in the diary. I'm concerned those people are hurting their progress. To each their own, though. :)

    Friday: wasn't in the mood (PMS) for any strength training, so did some light jogging for about 40 minutes.

    Food: on target. Lunch was office provided buffalo wings. I think I hit my protein goal for the day. :laugh:
  • ninerbuff
    ninerbuff Posts: 46,488 Member
    Happy Friday!

    P90X Stretch day! I don't count the calories burned from that. It's recovery.

    Had 2-1/2 hours of band rehearsal last night (mostly guitar, but I play drums on one song when the regular drummer is up front singing.) I'm shocked to see guitar playing in the MFP list of "exercises"! Seriously?!?!?
    Well if you're a rocker, there's probably some hair swinging going on. Remember that some of the exercises put in there are from members.
  • ninerbuff
    ninerbuff Posts: 46,488 Member
    I admit I don't understand putting non-exercise "exercises" in the diary. I'm concerned those people are hurting their progress. To each their own, though. :)

    Friday: wasn't in the mood (PMS) for any strength training, so did some light jogging for about 40 minutes.

    Food: on target. Lunch was office provided buffalo wings. I think I hit my protein goal for the day. :laugh:
    I'm getting ready to put in "MFP online typing time".....................................