"TLFC" exercise and accountability support!

Options
1…5960626465…481

Replies

  • spartacus69
    spartacus69 Posts: 235
    Options
    Took Monday off - food good.

    Tuesday strength, chest & back (highly modified P90X), plus abs - 5x10 hanging leg raises, plus 10 mins cardio cycling.

    Increased weight for flat bench.

    Nice breeze and cooler out this morning - looking forward to a lunchtime walk!
  • ninerbuff
    ninerbuff Posts: 48,698 Member
    Options
    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning and a client later tonight and then TKO. My day today so I'm gonna just kick it!

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

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

    Assessment:No loss, but probably due to eating KFC.
  • ninerbuff
    ninerbuff Posts: 48,698 Member
    Options
    Hey gang

    I like myself unconditionally!

    Happy Thursday! TKO this morning then my workout and later 2 clients. Went to Boomer's (arcade and golf land) yesterday and kicked it with my DD. Later had to do some repair work on kickboxing bags.

    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
    Options
    Happy Thursday, all!

    Took most of week off from exercise. Food has been on target.

    Cardio: 45 minutes light jog.

    Assessment: weight has been 161 to 162 this week.
  • ninerbuff
    ninerbuff Posts: 48,698 Member
    Options
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! Stats first:
    Start-182.6
    Last-178.8
    Today-177.6

    Well looks like I'll end up short unless I lose 4lbs by tomorrow morning! But I'm cool with it right now. I'll just have to keep plugging away.

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

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

    Assessment: I had a great eating and drinking day which gave me a good result today.
  • ninerbuff
    ninerbuff Posts: 48,698 Member
    Options
    Hey gang,

    I like myself unconditionally!

    Happy weekend! K-box this morning and 2 clients. Did okay the month of June, but didn't reach the goal I had set. With July here now, I got a couple of weeks before we leave for Florida and Disney Cruise so I'll be hittin' it hard till then.

    Cardio: kickboxing- 60 min (500 calories)

    Strength: NONE

    Assessment: Fair day yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Options
    Happy Saturday, all!

    Not a good week for getting exercise in, but back to it today.

    Strength Training:

    Upper body:

    Push ups: 5x5, 2x10.
    Spiderman push-ups: 5x5
    Diamond pushups: 5x5
    Hammer curls: 5x5x20lb
    Tricep dips 3x10.
    Abs/back: 3x20 scissor kicks, 3x10 abdominal raises, 2x30sec superman, 3x30sec plank, 2x30sec side planks.
    Shoulders: 5x5x15lb lateral raise, 3x10x20lb shoulder fly, 5x5x15lb front lateral raise.

    Food: Been on target all week.

    Assessment: Final weight for June is 162.2. Start was 167.2. That's a loss of 5 pounds. Haven't lost that much in one month in 2 years.

    For July, 160lb is the goal.
  • spartacus69
    spartacus69 Posts: 235
    Options
    Congrats on 5 lbs Brandi - wasn't your goal to lose just 1?!

    Weird week for me as well. Very stressful time at work (had to let someone go, then pick up the slack.) Food not so good the last few days. Well I got three workouts in, so that counts for something.

    I had pretty good results with the program I've been using the past 5 weeks, but I'm going to shift gears for the next few for variety.

    Modified 5x strength routine:

    Circuit warmup - 3 rounds, no rest:
    20 kettlebell swings, 25lbs
    20 pushups
    15 each side 1-arm dumbbell rows 35lbs
    20 mountain climbers
    30 jumping jacks
    20 torso twists
    (about 10 minutes to do all three rounds)

    Workout A
    3x5 power clean and push press, 95 lbs
    5x5 squats, 185 lbs
    5x5 flat bench, 205 lbs
    3x6 bent-over barbell rows, 125 lbs
    3x8 bicep curls, 35 lbs
    3x10 hanging leg raises

    + 10 minutes spinning intervals (30 seconds on, 30 off)
  • ninerbuff
    ninerbuff Posts: 48,698 Member
    Options
    Happy Saturday, all!

    Not a good week for getting exercise in, but back to it today.

    Strength Training:

    Upper body:

    Push ups: 5x5, 2x10.
    Spiderman push-ups: 5x5
    Diamond pushups: 5x5
    Hammer curls: 5x5x20lb
    Tricep dips 3x10.
    Abs/back: 3x20 scissor kicks, 3x10 abdominal raises, 2x30sec superman, 3x30sec plank, 2x30sec side planks.
    Shoulders: 5x5x15lb lateral raise, 3x10x20lb shoulder fly, 5x5x15lb front lateral raise.

    Food: Been on target all week.

    Assessment: Final weight for June is 162.2. Start was 167.2. That's a loss of 5 pounds. Haven't lost that much in one month in 2 years.

    For July, 160lb is the goal.
    Excellent job on reaching your goal Brandi! It's great to reach a milestone.
  • ninerbuff
    ninerbuff Posts: 48,698 Member
    Options
    Congrats on 5 lbs Brandi - wasn't your goal to lose just 1?!

    Weird week for me as well. Very stressful time at work (had to let someone go, then pick up the slack.) Food not so good the last few days. Well I got three workouts in, so that counts for something.

    I had pretty good results with the program I've been using the past 5 weeks, but I'm going to shift gears for the next few for variety.

    Modified 5x strength routine:

    Circuit warmup - 3 rounds, no rest:
    20 kettlebell swings, 25lbs
    20 pushups
    15 each side 1-arm dumbbell rows 35lbs
    20 mountain climbers
    30 jumping jacks
    20 torso twists
    (about 10 minutes to do all three rounds)

    Workout A
    3x5 power clean and push press, 95 lbs
    5x5 squats, 185 lbs
    5x5 flat bench, 205 lbs
    3x6 bent-over barbell rows, 125 lbs
    3x8 bicep curls, 35 lbs
    3x10 hanging leg raises

    + 10 minutes spinning intervals (30 seconds on, 30 off)
    Like the workout. May steal it.
  • ninerbuff
    ninerbuff Posts: 48,698 Member
    Options
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Just TKO this morning. Yesterday after the gym, we went to the Alameda County Fair. Had a good time. Today we go my parents house to kick it.

    Cardio: walking- 30 min (189 calories)

    Strength: NONE

    Assessment: Fair food is high in calories.
  • ninerbuff
    ninerbuff Posts: 48,698 Member
    Options
    Hey gang,

    I like myself unconditionally!

    Happy Monday! No clients this morning but one later and then TKO. My goal this month is to shoot for 175lbs, but with the cruise at the end of the month it's going to be tough! I will attain as much as I can before I leave though.

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

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

    Assessment: Ate at both parents and inlaws yesterday so weight is up a little.
  • spartacus69
    spartacus69 Posts: 235
    Options
    Like the workout. May steal it.

    Thanks! Only problem is it ran a little long (about an hour and 20 minutes after cooldown/stretching.) Okay on a weekend, but I may need to tighten up the mid-week routines a bit.


    WORKOUT B:

    Same 10-minute circuit warmup as before

    3x5 hang power snatch and overhead squats, at a wimpy 65 lbs
    5x5 incline bench press, 155 lbs
    3x10 pullups, unassisted (wide-grip, side-grip, and chin-up)
    5x5 front squats, 105 lbs
    3x8 decline bench skullcrushers (tricep extensions), 65 lbs
    3x10 decline bench sit-ups

    10 minutes spinning intervals (30 seconds on, 30 off)


    This was a few minutes shorter, as I supersetted the bench/pullups, and the squats/triceps. But I may cut out the ab work and move it to cardio days, just to get the workout closer to an hour.

    Food: good today!

    Oh, p.s., finished June at 196.4 (down a fraction for the week.)
  • ninerbuff
    ninerbuff Posts: 48,698 Member
    Options
    Like the workout. May steal it.

    Thanks! Only problem is it ran a little long (about an hour and 20 minutes after cooldown/stretching.) Okay on a weekend, but I may need to tighten up the mid-week routines a bit.


    WORKOUT B:

    Same 10-minute circuit warmup as before

    3x5 hang power snatch and overhead squats, at a wimpy 65 lbs
    5x5 incline bench press, 155 lbs
    3x10 pullups, unassisted (wide-grip, side-grip, and chin-up)
    5x5 front squats, 105 lbs
    3x8 decline bench skullcrushers (tricep extensions), 65 lbs
    3x10 decline bench sit-ups

    10 minutes spinning intervals (30 seconds on, 30 off)


    This was a few minutes shorter, as I supersetted the bench/pullups, and the squats/triceps. But I may cut out the ab work and move it to cardio days, just to get the workout closer to an hour.

    Food: good today!

    Oh, p.s., finished June at 196.4 (down a fraction for the week.)
    Good! Keep plugging away!
  • ninerbuff
    ninerbuff Posts: 48,698 Member
    Options
    Hey gang,

    I like myself unconditionally!

    Happy Tuesday! TKO this morning and 2 clients tonight. Spiderman starts today, but I may not be able to see it until later in the week being as I can't bring my DD to watch it with me. My BIL and SIL and niece are in town now so I have to make time to spend with them too before we head off to our cruise next week!

    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: No change, but no sweat!
  • ninerbuff
    ninerbuff Posts: 48,698 Member
    Options
    Hey gang

    I like myself unconditionally!

    Happy Humpday! Happy 4th of July and Independence Day!!! Have a couple clients early this morning who wanted to make sure they worked out before indulging. Same with me so I'm in the gym at 7:00am to get my workout in.

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

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

    Assessment: Down to my lowest weight again.
  • spartacus69
    spartacus69 Posts: 235
    Options
    Happy 4th of July!


    Last strength day for the week.

    10-min circuit warmup.

    5x5 crossfit bear complex, pyramid to 90 pounds (hang power clean, front squat, push press, back squat, push press, repeat!)

    superset:
    5x5 flat bench 205lbs
    5x3 (each side) dumbbell snatch, 35lbs

    superset:
    5x5 deadlifts, pyramid to 230 pounds (new PR!)
    5x5 dumbbell curls 35lbs

    10 minutes bodyweight calisthenics for cardio


    Grilling chicken dogs tonight, then shooting off fireworks. Got some really good ones this year!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Options
    Happy 4th, everyone!

    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.
    One-legged calf raises: 3x10. (NEW)
    One-legged squat: 3x10.

    Food: on target.

    Assessment: went up to 162. Goal for end of July is still 160lb.
  • ninerbuff
    ninerbuff Posts: 48,698 Member
    Options
    Hey gang

    I like myself unconditionally!

    Happy Thursday! TKO this morning then my workout and later 2 clients. So this morning one of my TKO members (who has made a great transformation and is a MILF now) felt so good about how I've helped her that she gave me a GoPro professional portable HD recording camera!I told her that I couldn't accept something that expensive, but she said "Honey I'm rich, this is a drop in the bucket!" I can't pay enough for what you've done for me and how my husband is now reacting to my new body!"
    And that's why I do this!!!
    Can't wait to use it on my DISNEY CRUISE and the water slide!!!

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

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

    Assessment:Up a little after family party, but busted my *kitten* this morning!
  • ninerbuff
    ninerbuff Posts: 48,698 Member
    Options
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW!By this time next week we'll be on a plane to Florida, so I need to finish cleaning up the house before we leave. Today just a little gym time and also some last minute shopping before the trip.

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

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

    Assessment: Spent yesterday over at my MIL's eating and visiting with my BIL, SIL and niece.

Categories