"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Tababta on the spin bike last night.

    First I did some ab work (hanging leg raises, 5x10.)

    Then I did a light 4 mins warmup on the bike before starting the intervals.

    The first 20 seconds was not too bad. The second was tough.

    After that, I'd just shut my eyes, crank up the resistance, spin the pedals as hard as possible, try to breath, and pray for the timer to ring.

    It actually felt very different from using the dumbbells. Not better or worse, just different. I could feel each gasp more in my lungs.

    Wow.
    Nothing like finishing and then just trying to catch your breath while cursing softly.......................try it this way next time:

    jump lunges
    mountain climbers
    burpee
    prison squats

    repeat

    I swear at this one every time.

    Good job.
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! New month and new goal!

    Start-182.6

    So I didn't quite reach the goal I set last month, but will still shoot for the stars and shoot for 172lb for the end of June! Man, it's gonna be tough to reach, but hey that's what a damn challenge if for!
    No clients today and just TKO class tonight. I look forward to a wonderful day of exercise!

    Cardio: jog/walk- 3 miles (600 calories)

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

    Assessment: I did so good yesterday and if I continue, my goal will be met.
  • spartacus69
    spartacus69 Posts: 235
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    Tababta on the spin bike last night.

    First I did some ab work (hanging leg raises, 5x10.)

    Then I did a light 4 mins warmup on the bike before starting the intervals.

    The first 20 seconds was not too bad. The second was tough.

    After that, I'd just shut my eyes, crank up the resistance, spin the pedals as hard as possible, try to breath, and pray for the timer to ring.

    It actually felt very different from using the dumbbells. Not better or worse, just different. I could feel each gasp more in my lungs.

    Wow.
    Nothing like finishing and then just trying to catch your breath while cursing softly.......................try it this way next time:

    jump lunges
    mountain climbers
    burpee
    prison squats

    repeat

    I swear at this one every time.

    Good job.

    Thanks. The cool thing about tabata protocol is there are so many different ways to implement it - and they're all effective!
  • spartacus69
    spartacus69 Posts: 235
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    Failed on the weight-loss goal for May. Down 3-1/2 lbs from the revised starting weight, but that was after the initial 1-1/2 lb gain, so only -2 lbs net on the month. Too much sodium, not enough water, and possibly eating back too many of the exercise calories. I know where I need to tweak.

    Friday Legs & Shoulders.

    I upped the intensity a little bit, by doing the crossfit bear complex instead of clean and press. Bear complex is power clean, front squat, shoulder press, rear squat, shoulder press, repeat seven times per round.

    10 min bike cardio warmup

    2 sets kettlebell swings - 25 lbs.

    5 rounds bear complex, worked up to 85 lbs. Failed at 5 reps in the last round.

    3 supersets of squats (last set 175x5) and upright barbell rows (10x85.)

    2 supersets stiff-leg deadlifts and dumbbell shoulder flyes.

    The killer grand finale:

    20 sumo deadlifts x 105
    20 bodyweight squats
    20 forward bw lunges
    20 reverse bw lunges

    Legs were jello after that.
  • ninerbuff
    ninerbuff Posts: 48,709 Member
    Options
    Failed on the weight-loss goal for May. Down 3-1/2 lbs from the revised starting weight, but that was after the initial 1-1/2 lb gain, so only -2 lbs net on the month. Too much sodium, not enough water, and possibly eating back too many of the exercise calories. I know where I need to tweak.

    Friday Legs & Shoulders.

    I upped the intensity a little bit, by doing the crossfit bear complex instead of clean and press. Bear complex is power clean, front squat, shoulder press, rear squat, shoulder press, repeat seven times per round.

    10 min bike cardio warmup

    2 sets kettlebell swings - 25 lbs.

    5 rounds bear complex, worked up to 85 lbs. Failed at 5 reps in the last round.

    3 supersets of squats (last set 175x5) and upright barbell rows (10x85.)

    2 supersets stiff-leg deadlifts and dumbbell shoulder flyes.

    The killer grand finale:

    20 sumo deadlifts x 105
    20 bodyweight squats
    20 forward bw lunges
    20 reverse bw lunges

    Legs were jello after that.
    Nice! Did you know that June 8 and every Friday they are running ALL the SPARTACUS episodes from the very beginning? Starting with "Gods of the Arena" then on to "Blood and Sand" then onto "Vengeance" to lead into the new series starting in January 2013!!!!!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Hi, all!

    May was a no lose or gain month, for all the flucuation.

    Start and finish was 167.2lb.

    Goal for June is to lose 1 pound. I remind myself I'm within 10lbs of my goal weight and the loss is slooooow. I get down to 166.2 on occasion, but it never holds. So, goal for June is to make it hold.

    Saturday: Cardio.

    HIIT

    1. 2 minute warm up - light jog.
    2. Sprint 15 seconds and recover jog for 45 seconds. 20 sets (20 minutes total).
    3. 10 minutes light paced jog.
    4. 1 minute sprint intervals with 1 minute of jogging. 8 minutes.
    5. 35 minutes jog.
    6. 15 minute cool down and stretch.
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Hi, all!

    May was a no lose or gain month, for all the flucuation.

    Start and finish was 167.2lb.

    Goal for June is to lose 1 pound. I remind myself I'm within 10lbs of my goal weight and the loss is slooooow. I get down to 166.2 on occasion, but it never holds. So, goal for June is to make it hold.

    Saturday: Cardio.

    HIIT

    1. 2 minute warm up - light jog.
    2. Sprint 15 seconds and recover jog for 45 seconds. 20 sets (20 minutes total).
    3. 10 minutes light paced jog.
    4. 1 minute sprint intervals with 1 minute of jogging. 8 minutes.
    5. 35 minutes jog.
    6. 15 minute cool down and stretch.
    One pound would be victory! Let's do this!
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Just TKO this morning. Not sure what we're doing today although shopping for groceries is in for sure.

    Cardio: walking- 30 min (189 calories)

    Strength: NONE

    Assessment: Food at FIL's put weight up a bit!
  • spartacus69
    spartacus69 Posts: 235
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    Nice! Did you know that June 8 and every Friday they are running ALL the SPARTACUS episodes from the very beginning? Starting with "Gods of the Arena" then on to "Blood and Sand" then onto "Vengeance" to lead into the new series starting in January 2013!!!!!

    The DVR is set!

    Funny, my wife complains the show is too bloody (you know, that 300-style arterial spray.) But she can't take her eyes off the TV when the naked spartans are hanging out. (Pun intended.)
  • spartacus69
    spartacus69 Posts: 235
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    Goal for June is to lose 1 pound. I remind myself I'm within 10lbs of my goal weight and the loss is slooooow.

    Great point!

    I'm with you on the goal this month!
  • spartacus69
    spartacus69 Posts: 235
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    Saturday: upset stomach much of the day. Slogged through Chest & Back (P90X style) in the late afternoon and did increase the bench weight a little, but it was tough. Club soda with Angostura bitters helped settle things, lol.

    Sunday: feeling better. Abs (hanging leg raises, 5x12) and 30 mins. of spinning (intervals.) ~250 cals.

    Food good both days. Sushi tonight!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Sunday: Softball. 3 games in the hellish heat. 2 games catcher, one in the outfield. Glad I'm not playing over the summer. Too dang hot.

    Food: will be a little under. Digestive system been off all week...things still aren't sitting well.

    Assessment: Avoided the temptation of fast food today. I get it on occasion, but could tell today wasn't a day to risk tearing up my stomach with that stuff.
  • spartacus69
    spartacus69 Posts: 235
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    Deadlifts & Arms today, supersetting deads, bicep curls, and tricep extensions.

    Calisthenics warmup.

    Deads, 7 sets total: 105x15, 135x12, 175x10, 195x8, 205x6, 210x6, 215x5

    Barbell curls: 15x65, 3 sets
    Tricep barbell extensions (decline bench): 12x65, 3 sets

    Dumbbell suppinated curls: 10x35, 2 sets
    Dumbbell overhead tricep extensions, 10x25, 2 sets

    Dumbbell regular curls, 8x35, 2 sets
    Tricep dips, 2 sets to failure

    5 mins stretching, mostly spinal work.


    In for a long day at work; glad I got this workout in this morning!
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Both of you are doing good! So keep it up.
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Just a Bod Pod check this morning and then a client and TKO tonight!
    I start new program this month so going to 5x5 to keep strength high while I still keep cutting! Things were good this weekend and I dropped a belt notch this week so I know it's coming off.

    Cardio: jog/walk- 3 miles (560 calories)

    Strength: quads- squats, leg press, leg extensions. 5x5

    Assessment: No real bad day. Ice cream yesterday.
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Tuesday! TKO this morning and a client tonight. This is my DD's last week of school so she gets out early everyday. That means I need to get my crap done before picking her up, so gym time is faster.

    Cardio:Tabata protocol Arc Trainer- 12 minutes (4 minute warm up, Tabata, 4 minute cool down) 236 calories.

    Strength:hamstrings and shoulders- seated leg curl, lying leg curl, shoulder press, side lateral, reverse flyes. 5x5

    Assessment: Did great yesterday and am down a little.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Tuesday, all!

    Strength training:

    Upper body:

    Push ups: 5x5
    Spiderman push-ups: 5x5
    Diamond pushups: 5x5
    Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 2x30sec superman, 2x60sec plank, 2x30sec side planks.
    Shoulders: 5x5x15lb lateral raise, 5x8x20lb shoulder fly, 5x5x15lb front lateral raise.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! A client later tonight and then TKO. One day left for my DD in school and I've already got her signed up for swimming.

    Cardio: walk/jog- 3 miles (590 calories)

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns. 5x5

    Assessment: Another low. Down a pound from same time last week.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Nice loss, niner!

    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.
    Calf raises: 3x10x40lb.

    Food: on target.
    One-legged squat: 3x10.
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Nice loss, niner!

    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.
    Calf raises: 3x10x40lb.

    Food: on target.
    One-legged squat: 3x10.
    Thanks. Looking for a good one tomorrow.

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