"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,903 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning and a client later tonight and then TKO. Will also do the lawn later today since the grass is getting a little high.

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

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

    Assessment: Ate out yesterday, but well within calorie restrictions.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Wednesday!

    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. 20 minutes light paced jog.

    Food: a little under.

    Assessment: Still at 161 today. I still think "wow".
  • spartacus69
    spartacus69 Posts: 235
    Yesterday my 6 year old son (Spartacus Jr.) was in the back yard, and he walked up to my wife with a large branch in his hand. He held it out to her and said, "Mommy, do a snatch!" She replied, "what the heck is your father teaching you!" So he said, "watch me!" and proceeded to snatch the branch! How freaking cool is that?!?!

    Rest day for me yesterday; food good.

    Deadlifts and arms this morning. Hit a new personal best deadlift at 225x5. (That was after 115x15, 145x12, 175x10, 195x8, 205x6, and 215x6.) Followed that with light snatch practice for 10 mins instead of cardio.
  • ninerbuff
    ninerbuff Posts: 48,903 Member
    Happy Wednesday!

    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. 20 minutes light paced jog.

    Food: a little under.

    Assessment: Still at 161 today. I still think "wow".
    Cool huh?
  • ninerbuff
    ninerbuff Posts: 48,903 Member
    Yesterday my 6 year old son (Spartacus Jr.) was in the back yard, and he walked up to my wife with a large branch in his hand. He held it out to her and said, "Mommy, do a snatch!" She replied, "what the heck is your father teaching you!" So he said, "watch me!" and proceeded to snatch the branch! How freaking cool is that?!?!

    Rest day for me yesterday; food good.

    Deadlifts and arms this morning. Hit a new personal best deadlift at 225x5. (That was after 115x15, 145x12, 175x10, 195x8, 205x6, and 215x6.) Followed that with light snatch practice for 10 mins instead of cardio.
    It's funny how kids emulate what they see. My daughter "air boxes" all the time.
  • ninerbuff
    ninerbuff Posts: 48,903 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! TKO this morning then my workout and later 2 clients. It's gonna be a scorcher today! Trying to figure out what to eat today, so I'm sure I'll spend calories doing that!!!

    Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)

    Strength:chest- incline bench, Hammer bench, dips, seated flyes. 5x5

    Assessment: At 180 this morning, so let's see how tomorrow goes.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Pulling for you to go under 180 tomorrow, Niner!

    Spartacus: That's awesome about Jr. :)

    Thursday:

    Strength Training:

    Upper body:

    Push ups: 5x5
    Spiderman push-ups: 5x5
    Diamond pushups: 5x5
    Hammer curls: 5x5x20lb
    Triceps: skullcrushers 3x5x20lb
    Abs/back: 3x20 scissor kicks, 5x10 abdominal raises, 3x30sec superman, 1x30sec plank, 2x30sec side planks.
    Shoulders: 5x5x15lb lateral raise, 5x8x20lb shoulder fly, 5x5x15lb front lateral raise.

    Food: A little under.

    Assessment: Holding steady.
  • spartacus69
    spartacus69 Posts: 235
    You both are doing great with the weight loss! I check in tomorrow ...

    Was supposed to do cardio this a.m., but that didn't fit my mood.

    Worked on snatches, with some added weight this time, just 65 lbs. Can't believe how difficult this exercise is! Can't believe some people snatch way more than their body weight! So technical ... and very humbling.

    Switched over to one-arm kettlebell snatches with a 25lb kb, 5 rounds x 10 per side, with 20 crunches in between rounds.

    Then worked up to 205lbs bench press, 3x5 for the working sets. Ho hum.

    Happy Friday!
  • ninerbuff
    ninerbuff Posts: 48,903 Member
    Pulling for you to go under 180 tomorrow, Niner!

    Spartacus: That's awesome about Jr. :)

    Thursday:

    Strength Training:

    Upper body:

    Push ups: 5x5
    Spiderman push-ups: 5x5
    Diamond pushups: 5x5
    Hammer curls: 5x5x20lb
    Triceps: skullcrushers 3x5x20lb
    Abs/back: 3x20 scissor kicks, 5x10 abdominal raises, 3x30sec superman, 1x30sec plank, 2x30sec side planks.
    Shoulders: 5x5x15lb lateral raise, 5x8x20lb shoulder fly, 5x5x15lb front lateral raise.

    Food: A little under.

    Assessment: Holding steady.
    Thanks Brandi!
  • ninerbuff
    ninerbuff Posts: 48,903 Member
    You both are doing great with the weight loss! I check in tomorrow ...

    Was supposed to do cardio this a.m., but that didn't fit my mood.

    Worked on snatches, with some added weight this time, just 65 lbs. Can't believe how difficult this exercise is! Can't believe some people snatch way more than their body weight! So technical ... and very humbling.

    Switched over to one-arm kettlebell snatches with a 25lb kb, 5 rounds x 10 per side, with 20 crunches in between rounds.

    Then worked up to 205lbs bench press, 3x5 for the working sets. Ho hum.

    Happy Friday!
    Do that ****, do it! Do that ****, do it! Nice!
  • ninerbuff
    ninerbuff Posts: 48,903 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! Stats first:
    Start-182.6
    Last-180.2
    Today-178.8

    Good loss for the week for me. Finally under 180 officially. Now to continue towards 173!
    My DD has a playdate today, so that will free up some time to go watch a movie!

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

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 5x5

    Assessment: Even though I ate pretty raunchy yesterday, it's my lowest weight of the year.
  • spartacus69
    spartacus69 Posts: 235
    You both are doing great with the weight loss! I check in tomorrow ...

    Was supposed to do cardio this a.m., but that didn't fit my mood.

    Worked on snatches, with some added weight this time, just 65 lbs. Can't believe how difficult this exercise is! Can't believe some people snatch way more than their body weight! So technical ... and very humbling.

    Switched over to one-arm kettlebell snatches with a 25lb kb, 5 rounds x 10 per side, with 20 crunches in between rounds.

    Then worked up to 205lbs bench press, 3x5 for the working sets. Ho hum.

    Happy Friday!
    Do that ****, do it! Do that ****, do it! Nice!


    LOL!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! Stats first:
    Start-182.6
    Last-180.2
    Today-178.8

    Good loss for the week for me. Finally under 180 officially. Now to continue towards 173!
    My DD has a playdate today, so that will free up some time to go watch a movie!

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

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 5x5

    Assessment: Even though I ate pretty raunchy yesterday, it's my lowest weight of the year.

    Congrats on the new weight!!
  • ninerbuff
    ninerbuff Posts: 48,903 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! K-box this morning and 2 clients. Have about a week left to finish up June! Looking forward to July especially since I'm going on vacation!

    Cardio: kickboxing- 60 min (500 calories)

    Strength: NONE

    Assessment: I ate junk yesterday, but weight held this morning.
  • spartacus69
    spartacus69 Posts: 235
    Same for me today:

    Cardio: kickboxing- 60 min (500 calories)


    Down almost a pound to 196.6; lowest I've been in the past year or so.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Congrats on the weight loss, spartacus!


    Saturday:

    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.
    One-legged squat: 3x10.

    Food: Was a bit over on Friday. Expect today to stay at normal levels.

    Assessment: Due to extra calories and tons of extra sodium on Friday, weight up a pound this morning. Not worried.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Sunday: 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. 20 minutes varied paced jog.
    4. 5 minutes stretching.

    Food: was on target Saturday, today should be a little under.

    Assessment: Weight at 161.0.
  • spartacus69
    spartacus69 Posts: 235
    Sunday: Legs & Shoulders.

    10 min spinning intervals (cardio warmup)

    10 min snatch training (bar only) - including 'skill transfer exercises' like snatch press, snatch balance, overhead squats

    5 rounds of 7 reps each full clean and press, worked up to 85 lbs, then 3x90 and 3x95

    3 supersets squats (8,6,5 to 185# - an increase of 5 lbs) and upright rows (10x85)

    20 goblet squats x 24#

    2 supersets stiff-leg deadlifts (10x110) and dumbbell shoulder flyes (25s)

    the finale:
    20 sumo deadlifts (110)
    20 air squats
    20 forward lunges
    20 step-back lunges


    Food: a little over
  • ninerbuff
    ninerbuff Posts: 48,903 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Just one client this morning then TKO tonight. Will train quads this morning and hit then hard!

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

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

    Assessment: Out all day yesterday but was good on eating.
  • ninerbuff
    ninerbuff Posts: 48,903 Member
    Hey gang,

    I like myself unconditionally!

    Happy Tuesday! TKO this morning and 2 clients tonight. Going to get haircut today and start cleaning the up the house because my BIL, SIL and their new DD are coming to visit us and stay for a few days. I look forward to having a good time with them.

    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: Weight is down from yesterday after eating right!

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