"TLFC" exercise and accountability support!
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Wednesday!!
Cardio: Trail running. Went off on an lesser known trail...dead ends everywhere, lol. Quite the adventure. 7.3 miles. 2 hours.
Food: on target.0 -
Dang!Wednesday!!
Cardio: Trail running. Went off on an lesser known trail...dead ends everywhere, lol. Quite the adventure. 7.3 miles. 2 hours.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 2 clients this morning and 3 tonight. Didn't get the lawn done yesterday, so will do it today.
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: I ate pretty good.0 -
Thursday!!
Strong Lifts 5x5, Day 2 Workout B
Overhead Press (OHP): 5x5x45lb
Barbell Squat: 5x5x45lb (holding at 45 until I get my power rack in-otherwise too hard to get on back without injury)
Deadlift: 1x5x85lb
Food: on target0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients this morning, one this afternoon then TKO class this evening. Last day of the month. Looking forward to June and more sun!
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: Did okay yesterday.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client then K-box and Strength classes. Planning on going to the San Francisco Academy of Science Museum today. Beautiful day in the Bay Area.
Cardio: K-box 60 mins (350 calories)
Strength: NONE
Assessment: Did well yesterday.0 -
TGIF!!
Cardio: 9.8 mile trail run/walk. 3 hours. Man, we had fun. Bats swooping us, running trails in the dark (small flashlight), other adventures. Totally lost track of time exploring and whatnot. Plus, running buddy really wanted to hit a mileage milestone.
Food: on target.
Saturday!
Strength Training: Strong lifts 5x5
Squats: 5x5x45 (waiting for power rack to come in before increasing).
Bench Press: 5x5x50
Pendlay Rows: 5x5x70.
Food: on target0 -
Hey gang,
I like myself unconditionally!
Happy Monday! No work for me today! Hot day today! Gonna get some house work done and car cleaning.
Cardio: jog/walk- 3 miles (560 calories)
Strength: quads- leg press, squat, leg extension. 4x12,10,8,6
Assessment: I did fair this weekend.0 -
Happy Monday!!
Sunday: rest day (softball rained out).
Monday: Cardio
6.5 miles on trails. Mostly walk--we had a friend's 8-year old with us (he wanted to "run" with us). He was tired halfway into the first trail.
Food: a little under.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! One client this morning, then 2 tonight! Gonna be fun tonight!
Cardio: Arc Trainer- level 100 12 min Tabata protocol (150 calories)
Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 8x8
Assessment: Good eating day!0 -
Tuesday!!
Strong Lifts 5x5:
Squat = 45lb
OHP = 50lb (ouch)
DeadLift = 95lb
Food: on target.
Dropped below 160lb this morning! First time in over 10 years!0 -
Ha! What a feeling! Must be all that trail running!Tuesday!!
Strong Lifts 5x5:
Squat = 45lb
OHP = 50lb (ouch)
DeadLift = 95lb
Food: on target.
Dropped below 160lb this morning! First time in over 10 years!0 -
Hey gang
I like myself unconditionally!
Happy Humpday! No clients this morning and one client in the evening then a TKO class. DD has a hoedown dance this morning and later getting the van cleaned.
Cardio: walk/jog- 3 miles (590 calories)
Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
8x8
Assessment: Ate well but probably a little too much.0 -
Happy Wednesday!
Niner: all that trail running, and have been cleaner on the diet. Can feel the difference.
Cardio: 10 miles. That's right, 10 miles. Estimate we ran 7 of the miles, and 3 were the walk (rest) periods. Took a major fall-went flying over some logs after catching foot on a rock in ground. Not the way I wanted to jump those logs, lol. A lot of dirt and some bruises were earned.
Food: on target0 -
So you don't need a vehicle anymore! Good job!Happy Wednesday!
Niner: all that trail running, and have been cleaner on the diet. Can feel the difference.
Cardio: 10 miles. That's right, 10 miles. Estimate we ran 7 of the miles, and 3 were the walk (rest) periods. Took a major fall-went flying over some logs after catching foot on a rock in ground. Not the way I wanted to jump those logs, lol. A lot of dirt and some bruises were earned.
Food: on target0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 2 clients this morning and 3 tonight. Lol, ended up getting sunburned yesterday. Hurts today.
Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes. 8x8
Assessment: Was a tad over, but only by 100 calories.0 -
So you don't need a vehicle anymore! Good job!Happy Wednesday!
Niner: all that trail running, and have been cleaner on the diet. Can feel the difference.
Cardio: 10 miles. That's right, 10 miles. Estimate we ran 7 of the miles, and 3 were the walk (rest) periods. Took a major fall-went flying over some logs after catching foot on a rock in ground. Not the way I wanted to jump those logs, lol. A lot of dirt and some bruises were earned.
Food: on target
Hahaha! Sadly, in Houston-area, you do. I live 30 miles from my work. 0 -
Thursday (aka Pre-Friday)!
Strength Training:
Strong Lifts
Bench Press: 5x5x55
Squat: 5x5x50
Pendlay Row: 5x5x75
Also, 1 neutral grip chin-up.
Food: on target, got to watch the sodium, though.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients this morning, one this afternoon then TKO class this evening. Final clean up before both BIL and SIL's come to stay with us over the weekend!
Cardio: jog/walk- 3 miles (600 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 8x8
Assessment: Did okay yesterday.0 -
TGIF!!
Cardio: 45 minute walk. We went to a free outdoor dance/music show, then walked the area.
Food: a little over.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client then K-box and Strength classes. Inlaws come to visit this weekend at my house. It's already 104 here and it's blazing!
Cardio: K-box 60 mins (350 calories)
Strength: NONE
Assessment: Did well yesterday.0 -
Saturday and Sunday!
Saturday: Rest day.
Sunday: Softball rained out.
Stronglifts 5x5 (finally got my power rack setup!)
Squat: 5x5x65
OHP: 5x5x45 (unable to progress on this. Will try fractional plates next time).
Deadlift: 1x5x105
Food: on target this weekend.0 -
Sorry your games got rained out.Saturday and Sunday!
Saturday: Rest day.
Sunday: Softball rained out.
Stronglifts 5x5 (finally got my power rack setup!)
Squat: 5x5x65
OHP: 5x5x45 (unable to progress on this. Will try fractional plates next time).
Deadlift: 1x5x105
Food: on target this weekend.0 -
Happy Monday!
Cardio: 7.47 miles of trail running. 2 hours, 15 minutes.
Food: on target0 -
Tuesday!
Strong Lifts 5x5
Squats: 5x5x70
Bench Press: 5x5x60
Pendlay Row: 5x5x80
Food: on target0 -
Hey gang
I like myself unconditionally!
Happy Humpday! No clients this morning and one client in the evening then a TKO class. 2 more days of school left. Yard work today.
Cardio: walk/jog- 3 miles (590 calories)
Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
8x8
Assessment: Lol, I ate too many raisins yesterday.0 -
Wednesday!!
Cardio: 10 miles walk/run on the trails. 3 hours.
Food: on target.
Signed up for a 5k obstacle course in Sept (Gritty Goddess) and my first half-marathon in November!0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 2 clients this morning and 3 tonight. Last day of school for my DD! She had perfect attendance this year and is an advanced math and reader! Proud parents!
Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes. 8x8
Assessment: Lowest weight I've been all year!0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 2 clients this morning and 3 tonight. Last day of school for my DD! She had perfect attendance this year and is an advanced math and reader! Proud parents!
Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes. 8x8
Assessment: Lowest weight I've been all year!
Awesome on the lowest weight!0 -
Thursday!
Strong Lifts 5x5
Squat: 5x5x75
OHP: 5x5x47.5
Deadlift: 5x5x115
Food: too much junk tonight.0
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