"TLFC" exercise and accountability support!
Replies
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Hey gang
I like myself unconditionally!
Happy Thursday! Client this morning and then 2 tonight. Cleaning house today because BIL and SIL are staying over for the weekend.
Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes.4x12,10,8,6
Assessment: Food was good, but no change today.0 -
Thanks, I looked up some links, niner. I've got a range to work off. I'll be playing with numbers a little to see which seems right.
Thursday:
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: a little over.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients this morning. Just a day for me!
Cardio: jog/walk- 3 miles (600 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 4x12,10,8,6
Assessment: Down a bit today.0 -
Hey, spartacus. I'm sure Niner sent you a message about being banned for 6 months from the main forums, but thought I'd mention it. I still plan to post in this thread to track myself, unless we start a new one in his group.
Saturday:
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.
CARDO: 30 minutes moderate jog.
Softball starts tomorrow!0 -
Lol, I just got it. That troublemaker!
Had a crazy week (again!) Computer crash was just the start of it. Next week is also looking screwy. Not much in the way of exercise the last few days.
Food's been okay. Guy at work started a September Salad contest - salads only for lunch this month. Meat's allowed, so I'm in.0 -
Sunday: highly modified P90X Chest & Back (heavy weights / barbell substitutions.)
Having sushi for dinner.
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Sunday: highly modified P90X Chest & Back (heavy weights / barbell substitutions.)
Having sushi for dinner.
I had sushi for dinner, too!
Sunday: 2 games of softball as catcher. Remind me NOT to do lower body strength training the day before softball. 2 days in a row of squats.:sad: What was I thinking? At least I can still walk.:laugh:
Food: on target0 -
Lol, yeah, don't do leg work before doing leg work!
Speaking of which ... plyometrics for me today. About 45 minutes, mostly stuff from P90X, but set to the Spartacus format (60 seconds on, 15 seconds off.) All bodyweight exercises. Maybe 350 calories.
Food very good today.0 -
Shoulders & Arms, and some cardio:
10 minutes spinning intervals
5 sets (12x,10x, 8x, 6x, 5x) hang power cleans and presses - increased weight each set.
5 supersets of upright rows (or military presses, or dumbbell flyes), curls, tricep extensions.
10-rep countdown, prisoner squats and push-ups.0 -
Two days of rest. Yes, I was THAT sore. But, lol, my arms and shoulders were more sore than my legs!
Wednesday: 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 calf raises: 3x10.
One-legged squat: 3x10.
Food: Over. Got to lay off the sweets. Having too many servings.0 -
Thursday: Strength Training
Upper body:
Push ups: 3x10
Spiderman push-ups: 5x5
Diamond pushups: 3x10
Tricep pushups: 5x5
Decline pushups: 3x10
Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks, 5x10sec superman.
Food: a little under.0 -
Keep it up, Brandi!
I've got no motivation, no energy. Change of seasons? Lots of people around me are sick, too. Ugh.
Anyway: 110 squats, 110 pushups, 110 crunches. That's it for today! What a slacker ...
Maybe I'll get a coffee:
http://todayhealth.today.com/_news/2012/09/13/13846894-librarian-claims-she-lost-nearly-80-pounds-on-a-starbucks-diet?lite0 -
SLACKER!:laugh:
And, man, who knew about Starbucks?! I cut back on my Starbucks drinks to lose weight.:grumble:
Friday: 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 -
Lol. Feeling a little better today. Amazing weather helps!
Warmup: 25x Power Clean & Press (light weight)
Dumbbell Deadlifts 20x
Barbell Squats 3x10
1-Arm Snatch w/ dumbbells, 10 each side
Barbell Deadlifts - 1x12
Dumbbell Power Cleans - 12x
Calf Raises - seated w/ dumbbells
Jump Squats 2x10
And P90X ab ripper X.
Legs like rubber now!0 -
Amazing weather always pumps me up.
Saturday: Cardio.
25 minutes HIIT sprints/jogging.
30 minutes steady light jog.
Food: on target.0 -
Sunday: They rained out our softball games today. They said the fields were too wet, but it hadn't rained since Friday.:huh: I'm a bit suspicious the city officials didn't want to bother raking the fields.:grumble:
Cardio: 45 minutes of jogging/jumping jack mix.
Food: a little over.0 -
Tuesday: Strength Training
Changed up the routine a little. Feel like the shoulders have been lacking.
Upper body:
Push ups: 3x10
Diamond pushups: 3x10
Tricep pushups: 4x5, 1x10
Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks, 2x30sec superman.
Shoulders: 5x5x15lb lateral raise, 5x10x20lb shoulder fly, 5x5x15lb front lateral raise.
Food: a little over.0 -
Wednesday: Strength training
Lower Body:
Squats - Frog: 3x10.
Squats with calf raises: 5x10
One-legged Hip Bridges: 3x10.
One-legged calf raises: 3x10.
One-legged squat: 3x10.
Cardio: Light jog for 15 minutes
Food: a little over (argh. got to stop the overeating.)0 -
Happy Weekend!
Oh. My. Goodness. For all my being in shape, 2 full games of semi-contact flag football have wiped me out. I figured we'd be short-handed at the games, but, sheesh, no breaks for any the games. Gotta figure out how not to be too sore for softball tomorrow.:noway:
But, yeah, had fun. Football is back!:happy:
Food: under total, but I've been over too many days lately. I'll take it.0 -
Sunday: 2 games of softball. Errr, yeah, sore as can be. Played well and had fun...the important part.
Food: on target.0 -
Spartacus: Even if you're not posting, you better be working out.
Tuesday:
Cardio/Strength mix:
20 burpee's
100 jumping jacks
10 minutes moderate jog
3x20 scissor kicks
3x15 leg raises
40 mountain climbers
2x20sec side planks
Food: a little too much chocolate, but on target.0 -
Wednesday:
Cardio: HIIT sprint/jog mix for 30 minutes.
Had no energy this morning, but got through the workout.
Food: on target.0 -
Thursday:
Cardio/Strength training mix
40 burpee's
100 jumping jacks
30 mountain climbers
1 minute jump rope
7min of jogging
Food: on target0 -
Saturday: ran a bunch of errands, so rest day, though danced for awhile at a party.
Sunday: Jump rope for 10 minutes (off and on for a minute), plus moderate jog for 15 minutes.
Food: On target, but didn't actually track on Saturday.0 -
Monday!
Strength Training: Upper body
Push ups (chest to floor): 5x5
Diamond pushups: 3x10
Tricep pushups: 4x5
Incline pushups: 2x10
Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks.
Food: a little under.0 -
Tuesday!
Cardio: Jump rope. Spurts of 30 seconds to one minute over 30 minutes. Not sure on total time, but wore me out.
Food: on target.0 -
Wednesday!
Upper body strength training:
Push ups: 3x10
Diamond pushups: 5x5
Tricep pushups: 5x5
Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec superman.
Shoulders: 5x5x15lb lateral raise, 3x10x20lb shoulder fly, 5x5x15lb front lateral raise.
Food: on target0 -
Hey gang
I like myself unconditionally!
Happy Thursday! One client this morning, one tonight, then Volley ball team training! Lookout now, I'm back on the forums!
Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes.4x12,10,8,6
Assessment: Had a McD's cheeseburger yesterday, but well within calorie restrictions.0 -
THURSDAY!!!!!!!!
Cardio: 30 minutes of varied paced jog.
Food: on target0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients this morning, just TKO class. It's been a great week so far so gonna finish off strong!
Cardio: jog/walk- 3 miles (600 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 4x12,10,8,6
Assessment: Had some tortilla chips, but that was the worst of it.0
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