"TLFC" exercise and accountability support!
Replies
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Assessment: Feeling pretty good but my legs are a little tired from my 3mile jog yesterday.
Strength: Week 1 5/3/1
Bench Press 5/5/5+
Weighted Dips 5 x 8-10 (hell yeah, I graduated from bodyweight dips)
High-Low Cable Crossover 5 x 10
Skull Crusher 5 x 6-8
Rope Extensions 5 x 8-10
Cardio: Yeah I pussed out today, I want to save my legs for tomorrow's Squat workout; I will try and get some light cardio in tomorrow.
Diet: 20 cal's over for the day, no biggie0 -
I hate cardio with a passion, so as of late I jog/walk to the gym (1.75 miles one way) so there's really no way to skip it.Assessment: Feeling pretty good but my legs are a little tired from my 3mile jog yesterday.
Strength: Week 1 5/3/1
Bench Press 5/5/5+
Weighted Dips 5 x 8-10 (hell yeah, I graduated from bodyweight dips)
High-Low Cable Crossover 5 x 10
Skull Crusher 5 x 6-8
Rope Extensions 5 x 8-10
Cardio: Yeah I pussed out today, I want to save my legs for tomorrow's Squat workout; I will try and get some light cardio in tomorrow.
Diet: 20 cal's over for the day, no biggie0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! Have to bring the car in for new rear brakes. Since the shop isn't too far away, I'm just going drop it off and walk to the gym from there. Then later walk to go pick it up.
Cardio:elliptical- Tabata protocol level 10-20 30 min (450 calories)
Strength:hamstrings and shoulders- seated leg curls, stiff legged deadlifts, smith machine shoulder press, side laterals, bent over laterals. 3x8-10
Assessment: Flushed out a lot of water yesterday. Will continue to flush out more.0 -
Yesterday was a great day! 60 mins circuit training with high intensity intervals in the morning. 60 mins lifting in the afternoon including clean and jerks with 45 lb bar (4 sets of 15), wide lunges with kettlebells, chest press (increased my weight 10 lbs), rows, dips, bicep curls, shoulder shrugs and hamstring curls. Feel amazing today!0
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Sounds like everyone had a good day!0
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Todays workout:
2 rounds of: 2 minutes each-
Run 7.5 mph treadmill
Floor sweepers 1st minute/Plank 2nd minute
Run 7.5 mph treadmill
pushups 1st minute/pullups 2nd minute
StairMill level 14
Weight Sled Push down, pull back
Run 7.5 mph tradmill
Wall Balls 1st minute/ Jumprope 2nd minute
Run 7.5 mph treadmill
24" box jump 1st minute/bodyweigh squats 2nd minute
Stairmill
Run 7.5 mph treadmill
Sledge hammer on tire 1st minute right handed 2nd minute left handed
Wanted to do three rounds but I could tell the new guys were pretty beat. Cardio ended up being 2.5 miles on the treadmill0 -
Assessment: Felt tired today, managed a good lifting session but felt too pooped for cardio.
Strength 5/3/1
Hack Squats 5/5/5+
Quad's Superset 1: Walking LUnches 5 x 8 -> Leg Extensions 5 x 10
Hamstrings: Superset 2: Romanian Deadlifts 5 x 8 -> Lying Leg Curl 5 x 10
Cardio: Yeah I failed here again. LOL0 -
Still working on the day
Strength - for 103 calories
2 x 10, unless there's another number
Incline push ups
Shoulder flys
Bent (back?) flys
Triceps extension
Upright rows
Bent rows
Glute/hamstring kickbacks x15
Lunges x15
Squats x 15
Good mornings x 15
Cardio - 370 calories
Tae Bo/ kickboxing hybrid
Way over in my water yesterday but that helped with all the sodium, and food was good- I managed to hit my protein!
Assessment: trying to slow my weights down a bit to make sure I have my form right. I don't want my knee to feel like that again.
All in all I feel good.
Has anyone ever pulled an ab muscle? How long does it take to heal? Every time I try do a push up, the arms are cooperating, but one little spot on my left front abdominal hurts like hell0 -
Has anyone ever pulled an ab muscle? How long does it take to heal? Every time I try do a push up, the arms are cooperating, but one little spot on my left front abdominal hurts like hell
I wouldn't say it's a pull but maybe a slight strain right now. I really only notice it when I'm deadlifting and after I do my ab work. For it to heal you basically have to stop everything for some period of time. Your Ab's are a support muscle for almost all exercises, maybe 100% of exercises. I honestly can't think of one where you don't use them to stabilize yourself.0 -
Has anyone ever pulled an ab muscle? How long does it take to heal? Every time I try do a push up, the arms are cooperating, but one little spot on my left front abdominal hurts like hell
I wouldn't say it's a pull but maybe a slight strain right now. I really only notice it when I'm deadlifting and after I do my ab work. For it to heal you basically have to stop everything for some period of time. Your Ab's are a support muscle for almost all exercises, maybe 100% of exercises. I honestly can't think of one where you don't use them to stabilize yourself.
Yeah, that's like the worst thing to hurt. It sounds like only certain activities are straining it though so I would just avoid those for a few days and keep on with the rest.0 -
Thanks you guys. It only really hurts on push ups. The pain is getting less and less each week, so that's a good thing!0
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Ok so my left knee has been kind of making this ...crackling/sparking sensation every so often? like today in the car with all the clutching (since I drive stick) it was doing it - it wasn't painful per se but it would send a little spark out to my leg above or below the knee and then if I put my hand on the knee I could sort of feel a ..... I mean crackling is the best I can think of. What is this? Should I worry?0
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Man I'm just messed up today:
Cardio - 1 hr jogging + walking (its about 3.5 miles I think but never measured it well since it involves some loopies in the park) -- 400 calories
Strength - >_>
So I'm doing various squats and walking lunges as I go and the lunges were fine but man my hips are tight for some reason. First set of squats was hard and actually hurt for a bit afterwards.
I wasn't one of those overweight peopel that had aches and pains all the time. Its the exercise that's giving me the aches and pains. False advertising, I tell you.0 -
Man I'm just messed up today:
Cardio - 1 hr jogging + walking (its about 3.5 miles I think but never measured it well since it involves some loopies in the park) -- 400 calories
Strength - >_>
So I'm doing various squats and walking lunges as I go and the lunges were fine but man my hips are tight for some reason. First set of squats was hard and actually hurt for a bit afterwards.
I wasn't one of those overweight peopel that had aches and pains all the time. Its the exercise that's giving me the aches and pains. False advertising, I tell you.
Squatting can cause pain in your hip-flexors, make sure you're stretching them well. The walking lunges can affect it too. I do love walking lunges though, new favorite leg support exercise.0 -
Rocking!Yesterday was a great day! 60 mins circuit training with high intensity intervals in the morning. 60 mins lifting in the afternoon including clean and jerks with 45 lb bar (4 sets of 15), wide lunges with kettlebells, chest press (increased my weight 10 lbs), rows, dips, bicep curls, shoulder shrugs and hamstring curls. Feel amazing today!0 -
Dude you seriously rock.Todays workout:
2 rounds of: 2 minutes each-
Run 7.5 mph treadmill
Floor sweepers 1st minute/Plank 2nd minute
Run 7.5 mph treadmill
pushups 1st minute/pullups 2nd minute
StairMill level 14
Weight Sled Push down, pull back
Run 7.5 mph tradmill
Wall Balls 1st minute/ Jumprope 2nd minute
Run 7.5 mph treadmill
24" box jump 1st minute/bodyweigh squats 2nd minute
Stairmill
Run 7.5 mph treadmill
Sledge hammer on tire 1st minute right handed 2nd minute left handed
Wanted to do three rounds but I could tell the new guys were pretty beat. Cardio ended up being 2.5 miles on the treadmill0 -
I don't do much cardio after legs either unless it's way later in the day. Buck up and get that cardio in.Assessment: Felt tired today, managed a good lifting session but felt too pooped for cardio.
Strength 5/3/1
Hack Squats 5/5/5+
Quad's Superset 1: Walking LUnches 5 x 8 -> Leg Extensions 5 x 10
Hamstrings: Superset 2: Romanian Deadlifts 5 x 8 -> Lying Leg Curl 5 x 10
Cardio: Yeah I failed here again. LOL0 -
Nice. Not an ab muscle ever.Still working on the day
Strength - for 103 calories
2 x 10, unless there's another number
Incline push ups
Shoulder flys
Bent (back?) flys
Triceps extension
Upright rows
Bent rows
Glute/hamstring kickbacks x15
Lunges x15
Squats x 15
Good mornings x 15
Cardio - 370 calories
Tae Bo/ kickboxing hybrid
Way over in my water yesterday but that helped with all the sodium, and food was good- I managed to hit my protein!
Assessment: trying to slow my weights down a bit to make sure I have my form right. I don't want my knee to feel like that again.
All in all I feel good.
Has anyone ever pulled an ab muscle? How long does it take to heal? Every time I try do a push up, the arms are cooperating, but one little spot on my left front abdominal hurts like hell0 -
I have it too. It's usually your patellar tendon. If it hurts when you bend at the knee get it looked at. I have tendinitis on my left one now and every once in awhile I have to wear a strap under my knee cap to help alleviate it when I run.Ok so my left knee has been kind of making this ...crackling/sparking sensation every so often? like today in the car with all the clutching (since I drive stick) it was doing it - it wasn't painful per se but it would send a little spark out to my leg above or below the knee and then if I put my hand on the knee I could sort of feel a ..... I mean crackling is the best I can think of. What is this? Should I worry?0 -
Have someone with good exercise experience watch you squat. And same with lunges. Small variations can make a difference so make sure to see if your form is spot on.Man I'm just messed up today:
Cardio - 1 hr jogging + walking (its about 3.5 miles I think but never measured it well since it involves some loopies in the park) -- 400 calories
Strength - >_>
So I'm doing various squats and walking lunges as I go and the lunges were fine but man my hips are tight for some reason. First set of squats was hard and actually hurt for a bit afterwards.
I wasn't one of those overweight peopel that had aches and pains all the time. Its the exercise that's giving me the aches and pains. False advertising, I tell you.0 -
Bump..0
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Have someone with good exercise experience watch you squat. And same with lunges. Small variations can make a difference so make sure to see if your form is spot on.
I do them with my trainer during most sessions and she always says they look good, she hasn't had to correct since the first few sessions. Moved my feet together today to see if I could do a slightly different muscle set and I think that was what messed me up, its much harder to do them right that way.
Should I be babying the patellar tendon in some way or just let it go? I was only really noticing it while driving in traffic where the constant clutching means kind of holding my knee tensed a lot. Its just a really disturbing sensation.0 -
Feet closer together will target the muscle above the knee more (known as the teardrop). Are you doing freebar or Smith machine squats?
I do them with my trainer during most sessions and she always says they look good, she hasn't had to correct since the first few sessions. Moved my feet together today to see if I could do a slightly different muscle set and I think that was what messed me up, its much harder to do them right that way.
Should I be babying the patellar tendon in some way or just let it go? I was only really noticing it while driving in traffic where the constant clutching means kind of holding my knee tensed a lot. Its just a really disturbing sensation.
If your knee doesn't hurt, then I wouldn't worry too much about it.0 -
air squats or holding dumbbells. haven't touched the bar yet (how much does that bar weigh anyhow?) I want to work on 1leg squats next. If I do them while I'm jogging/walking air squats (and lunges) are more for a good stretch and do get my heart rate up than anything else now so I think I'm good on those - I have to hold weights or do jumps for them to be effective. That's why I'm not logging them as strength anymore unless there is weight.
Is that wrong? should I be working with the bar? i kind of hate going to the gym. At home I'm doing body weight stuff or anything appropriate with my 8lbs (which is a wierd in-between weight) and at the gym I sneak into the group room with the 12 lb medicine balls and some dumbbells and hide out in there.0 -
Dumbells are fine. Bar weighs 45lbs by itself. I prefer the bar because with dumbells and the weight I would use (at least 80lb dumbells) gripping would be part of the equation. With the bar sitting on my shoulders, I don't worry about grip. But do what you're comfortable with.air squats or holding dumbbells. haven't touched the bar yet (how much does that bar weigh anyhow?) I want to work on 1leg squats next. If I do them while I'm jogging/walking air squats (and lunges) are more for a good stretch and do get my heart rate up than anything else now so I think I'm good on those - I have to hold weights or do jumps for them to be effective. That's why I'm not logging them as strength anymore unless there is weight.
Is that wrong? should I be working with the bar? i kind of hate going to the gym. At home I'm doing body weight stuff or anything appropriate with my 8lbs (which is a wierd in-between weight) and at the gym I sneak into the group room with the 12 lb medicine balls and some dumbbells and hide out in there.0 -
Dumbells are fine. Bar weighs 45lbs by itself. I prefer the bar because with dumbells and the weight I would use (at least 80lb dumbells) gripping would be part of the equation. With the bar sitting on my shoulders, I don't worry about grip. But do what you're comfortable with.air squats or holding dumbbells. haven't touched the bar yet (how much does that bar weigh anyhow?) I want to work on 1leg squats next. If I do them while I'm jogging/walking air squats (and lunges) are more for a good stretch and do get my heart rate up than anything else now so I think I'm good on those - I have to hold weights or do jumps for them to be effective. That's why I'm not logging them as strength anymore unless there is weight.
Is that wrong? should I be working with the bar? i kind of hate going to the gym. At home I'm doing body weight stuff or anything appropriate with my 8lbs (which is a wierd in-between weight) and at the gym I sneak into the group room with the 12 lb medicine balls and some dumbbells and hide out in there.
In addition to that, with the bar on your back the exercise becomes even more of a full body workout; you get more bang for your buck with back squats.0 -
Assessment: Feeling very good today, but got up a little late.
Weight Lifting: Lat's and Bi's
- Pull-Up's: 3 x 10, 1 x 9, 1 x 7 (working for 5 x 10reps)
- Lat Tri-Set: Rope Straight Arm Pulldowns -> Kneeling (leaning forward) Lat Pulldowns -> Kneeling (lean back) Rope Rows
**Straight arm pulldowns 4 x 8-10 reps the other two exercises use the same weight and are just max reps**
- Lat Super-Set: Straight Bar Arm Pulldowns with pause -> Stretcher Rows 4 x 8-10
Bicep superset 1: Wide-Grip Preacher Curls -> Constant Tension Hammer Curls 5 x 6-8
Bicep superset 2: Close Grip Cable Curls -> Reverse Grip Cable Curl 5 x 8-100 -
Good job. Make sure to get that cardio in today.Assessment: Feeling very good today, but got up a little late.
Weight Lifting: Lat's and Bi's
- Pull-Up's: 3 x 10, 1 x 9, 1 x 7 (working for 5 x 10reps)
- Lat Tri-Set: Rope Straight Arm Pulldowns -> Kneeling (leaning forward) Lat Pulldowns -> Kneeling (lean back) Rope Rows
**Straight arm pulldowns 4 x 8-10 reps the other two exercises use the same weight and are just max reps**
- Lat Super-Set: Straight Bar Arm Pulldowns with pause -> Stretcher Rows 4 x 8-10
Bicep superset 1: Wide-Grip Preacher Curls -> Constant Tension Hammer Curls 5 x 6-8
Bicep superset 2: Close Grip Cable Curls -> Reverse Grip Cable Curl 5 x 8-100 -
Hey gang,
I like myself unconditionally!
Happy Humpday! Gotta mow the lawn today so that will be a little extra work. Little more cleaning up around the house and walking to the gym today.
Cardio:walk/jog- 4 miles (280 calories)
Strength:back- pulldowns, bent over rows, seated cable rows, pullovers. 3x8-10
Assessment: In control since Monday.0 -
Good job. Make sure to get that cardio in today.Assessment: Feeling very good today, but got up a little late.
Weight Lifting: Lat's and Bi's
- Pull-Up's: 3 x 10, 1 x 9, 1 x 7 (working for 5 x 10reps)
- Lat Tri-Set: Rope Straight Arm Pulldowns -> Kneeling (leaning forward) Lat Pulldowns -> Kneeling (lean back) Rope Rows
**Straight arm pulldowns 4 x 8-10 reps the other two exercises use the same weight and are just max reps**
- Lat Super-Set: Straight Bar Arm Pulldowns with pause -> Stretcher Rows 4 x 8-10
Bicep superset 1: Wide-Grip Preacher Curls -> Constant Tension Hammer Curls 5 x 6-8
Bicep superset 2: Close Grip Cable Curls -> Reverse Grip Cable Curl 5 x 8-10
I know. That 3-mile run from the other day is just killing me for some reason. Maybe it's too much with my lifting and the regular cardio I did last week.0
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