"TLFC" exercise and accountability support!

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  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Hope you feel better soon, Dream!

    Wednesday: Strength training

    Upper body:

    Push ups: 3x10 Diamond pushups (from knees): 3x10

    Hammer curls: 3x8x20lb

    Triceps: skullcrushers 3x10x15lb.

    Abs/back: 3x20 scissor kicks, 3x20 abdominal raises, 4x15sec superman, 2x60sec plank, 2x30sec side planks.

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

    Cardio: Light 20 minute jog after workout.

    Food: on target. Been a good week with food.
  • spartacus69
    spartacus69 Posts: 235
    P90X Kenpo last night. Needed a cardio workout, and hadn't done that in a while. Made it a little more intense by doing calisthenics instead of the long, slow yoga warmup. Squat thrusts > vinyasas. :-)

    Still having water retention problem - I do think it's the allergy meds, plus food has been too high in sodium lately.
  • ninerbuff
    ninerbuff Posts: 48,486 Member
    Down for the count with a nasty nasty head cold. I can't focus on anything right now. Managed to make it through work. I can't sleep hardly and my chest feels so heavy, it's hard to breathe. However, a bunch of that mucus came out today which is a good sign that hopefully I'll be over it in the next couple days. Still, I walked to dog but today I don't even feel like getting out of this chair. MY head hurts so bad lol. I don't really have a desire to eat either, so at least my calories have been really low. Hopefully tomorrow I'll be able to get back in the gym, but right now it's just not happening.
    Rest up dream and have some soup for me.
  • ninerbuff
    ninerbuff Posts: 48,486 Member
    Hope you feel better soon, Dream!

    Wednesday: Strength training

    Upper body:

    Push ups: 3x10 Diamond pushups (from knees): 3x10

    Hammer curls: 3x8x20lb

    Triceps: skullcrushers 3x10x15lb.

    Abs/back: 3x20 scissor kicks, 3x20 abdominal raises, 4x15sec superman, 2x60sec plank, 2x30sec side planks.

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

    Cardio: Light 20 minute jog after workout.

    Food: on target. Been a good week with food.
    Good weights there!
  • ninerbuff
    ninerbuff Posts: 48,486 Member
    P90X Kenpo last night. Needed a cardio workout, and hadn't done that in a while. Made it a little more intense by doing calisthenics instead of the long, slow yoga warmup. Squat thrusts > vinyasas. :-)

    Still having water retention problem - I do think it's the allergy meds, plus food has been too high in sodium lately.
    Cure for that is to drink more water. I call that the damn water troll!
  • ninerbuff
    ninerbuff Posts: 48,486 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! TKO this morning, two clients and Volleyball girls tonight. My training is spread out today and I also have to go shopping for a gift for my mom's bday still. Having a good week so far with calorie reduction, but weekend will be my challenge since I have 2 parties to attend. Damn, I may actually have to workout in my kickboxing class on Saturday!

    Cardio:Arc Trainer- level 35 30 min (350 calories)

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

    Assessment: Well dinner didn't go as planned as we got out late from the gym last night, so we ate out. But scale didn't budge so I didn't overdo.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Thursday: Strength training

    Lower Body:

    Squats: 6x10.
    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: 4x10.
    One-legged squat: 3x10.

    Food: a bit over.
  • spartacus69
    spartacus69 Posts: 235
    Thursday: Strength training

    Lower Body:

    Squats: 6x10.
    Squats - Frog: 3x10.
    Squats with calf raises: 3x10.
    Forward lunges: 3x10.

    Are you able to walk after the first half of your workout?! Killer!
  • ninerbuff
    ninerbuff Posts: 48,486 Member
    Thursday: Strength training

    Lower Body:

    Squats: 6x10.
    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: 4x10.
    One-legged squat: 3x10.

    Food: a bit over.
    Like those frog squats?!!!
  • ninerbuff
    ninerbuff Posts: 48,486 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients till later this afternoon and TKO in the evening! We're taking my daughter to Boomer's and the movies today (gonna see Mirror, Mirror) since she's been a good girl all week helping out and such. I have to do a little extra cardio this morning since I'm a pig at the theaters.

    Cardio:jog/walk- 45min (400 calories)

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

    Assessment: Ate flanken ribs again last night!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Thursday: Strength training

    Lower Body:

    Squats: 6x10.
    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: 4x10.
    One-legged squat: 3x10.

    Food: a bit over.
    Like those frog squats?!!!

    I like the results, not the exercise. ;) I didn't have any weights with me, so I did more sets of the other squats to "make up" for the missing extra weight.
  • spartacus69
    spartacus69 Posts: 235
    Realized that increasing reps every week is going to lead to my weight workouts taking too long ... so I'm adding weight instead, and doing an A and a B routine that are a little different from each other, though targeting the same basic muscle groups.

    4 sets of everything, targeting 10 reps for the working sets.

    Today:

    Squats - 165 lbs
    Incline Press - 150 (this was tough after doing only flat press for a few weeks!)
    Stiff-Leg Deads - 105
    Pull-Ups (bodyweight, assisted) - 4x10
    Upright Rows - 85 lbs
    Dumbbells Curls - 30s
    Calf Raises - also w/ 30s

    Plus: Ab Ripper X.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Friday: Strength Training and Cardio
    Upper body:

    Push ups: 3x10
    Diamond pushups (from knees) 3x10
    Hammer curls: 3x10x20lb
    Triceps: skullcrushers 3x10x15lb, tricep dips 1x10.
    Abs/back: 3x20 scissor kicks, 4x20 abdominal raises, 5x15sec superman, 1x60sec plank, 2x30sec side planks.
    Shoulders: 3x8x15lb lateral raise, 3x10x20lb shoulder fly, 3x6x15lb front lateral raise.


    Cardio: medium jog for 15 minutes.

    Food: on target, except sodium. Having crawfish tonight!
  • ninerbuff
    ninerbuff Posts: 48,486 Member
    Realized that increasing reps every week is going to lead to my weight workouts taking too long ... so I'm adding weight instead, and doing an A and a B routine that are a little different from each other, though targeting the same basic muscle groups.

    4 sets of everything, targeting 10 reps for the working sets.

    Today:

    Squats - 165 lbs
    Incline Press - 150 (this was tough after doing only flat press for a few weeks!)
    Stiff-Leg Deads - 105
    Pull-Ups (bodyweight, assisted) - 4x10
    Upright Rows - 85 lbs
    Dumbbells Curls - 30s
    Calf Raises - also w/ 30s

    Plus: Ab Ripper X.
    Better to add weight anyway!!!
  • ninerbuff
    ninerbuff Posts: 48,486 Member
    Friday: Strength Training and Cardio
    Upper body:

    Push ups: 3x10
    Diamond pushups (from knees) 3x10
    Hammer curls: 3x10x20lb
    Triceps: skullcrushers 3x10x15lb, tricep dips 1x10.
    Abs/back: 3x20 scissor kicks, 4x20 abdominal raises, 5x15sec superman, 1x60sec plank, 2x30sec side planks.
    Shoulders: 3x8x15lb lateral raise, 3x10x20lb shoulder fly, 3x6x15lb front lateral raise.


    Cardio: medium jog for 15 minutes.

    Food: on target, except sodium. Having crawfish tonight!
    Great workout!
  • ninerbuff
    ninerbuff Posts: 48,486 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Going to my mom's today to celebrate her 86th bday and my brother's 50th bday. Then tomorrow is my FIL house for Easter get together. I need to do some extra exercise to ward off the calories. I'll figure it out! Have a great weekend!

    Cardio: kickboxing- 60 min (500 calories)

    Strength: NONE

    Assessment: Am retaining water, but it's usually this way every Saturday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy weekend. Loving the weather and holiday. Hope everyone's having an excellent Saturday.

    Saturday: Cardio.

    Walk: .5 mile warm-up
    Jog: .5 mile.
    Cool down: .5 mile walk/jog split.
    Stretching: 5 minutes

    Food: Off to a crawfish boil! Expect sodium to be way high again, but calories should be okay.
  • ninerbuff
    ninerbuff Posts: 48,486 Member
    Cardio!
  • ninerbuff
    ninerbuff Posts: 48,486 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Happy Easter! Got TKO this morning and a client so I'll get a little workout in before both to comp some of the calories I ate yesterday at my mom's house!

    Cardio: Arc Trainer- level 35 30 min (350 calories)

    Strength: NONE

    Assessment: I ate too much yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Easter!

    Sunday: Cardio

    HIIT

    1. 2 minute warm up - light jog.
    2. Sprint 15 seconds and recover jog for 45 seconds. 12 sets (12 minutes total).
    3. 20 minutes light paced jog.
    4. 1 minute sprint intervals with 1 minute of jogging. 12 minutes.
    6. 10 minutes stretching.

    Food: should be on today. Going to keep the sodium down.

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