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"TLFC" exercise and accountability support!
Replies
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Happy Monday!!
Cardio: ran 10k (6.2 miles). New personal record of 1 hour, 13 minutes. Running buddy skipped run due to weather, which gave me the chance to work on my pace and form.
Food: a little too much junk.0 -
Nice! So you're endurance is much improved right?Happy Monday!!
Cardio: ran 10k (6.2 miles). New personal record of 1 hour, 13 minutes. Running buddy skipped run due to weather, which gave me the chance to work on my pace and form.
Food: a little too much junk.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! One client this morning, then 2 this evening. Swim day with my DD.
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: Had a good eating day yesterday!0 -
Nice! So you're endurance is much improved right?Happy Monday!!
Cardio: ran 10k (6.2 miles). New personal record of 1 hour, 13 minutes. Running buddy skipped run due to weather, which gave me the chance to work on my pace and form.
Food: a little too much junk.
Yes! I'm amazed at how good my endurance is! Really, it's why I'm loving the running. I had no idea I could have this kind of endurance. So much for asthma being an excuse, lol.
Tuesday!
Strength Training.
Took 2 weeks off from this (1 for sickness, other for laziness). Glad to be back. Deloaded slightly.
StrongLifts 5x5:
Squat: 85lb
Bench Press: 70lb
Barbell Row: 85lb
Food: on target0 -
Wished I enjoyed it as much as I do lifting. Good for you.
Nice! So you're endurance is much improved right?Happy Monday!!
Cardio: ran 10k (6.2 miles). New personal record of 1 hour, 13 minutes. Running buddy skipped run due to weather, which gave me the chance to work on my pace and form.
Food: a little too much junk.
Yes! I'm amazed at how good my endurance is! Really, it's why I'm loving the running. I had no idea I could have this kind of endurance. So much for asthma being an excuse, lol.
Tuesday!
Strength Training.
Took 2 weeks off from this (1 for sickness, other for laziness). Glad to be back. Deloaded slightly.
StrongLifts 5x5:
Squat: 85lb
Bench Press: 70lb
Barbell Row: 85lb
Food: on target0 -
Hey gang
I like myself unconditionally!
Happy Humpday! No clients this morning and then TKO this evening. Gonna watch "Turbo" with my DD this afternoon.
Cardio: walk/jog- 3 miles (590 calories)
Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
8x8
Assessment: Did very well again.0 -
Wished I enjoyed it as much as I do lifting. Good for you.
Nice! So you're endurance is much improved right?Happy Monday!!
Cardio: ran 10k (6.2 miles). New personal record of 1 hour, 13 minutes. Running buddy skipped run due to weather, which gave me the chance to work on my pace and form.
Food: a little too much junk.
Yes! I'm amazed at how good my endurance is! Really, it's why I'm loving the running. I had no idea I could have this kind of endurance. So much for asthma being an excuse, lol.
Tuesday!
Strength Training.
Took 2 weeks off from this (1 for sickness, other for laziness). Glad to be back. Deloaded slightly.
StrongLifts 5x5:
Squat: 85lb
Bench Press: 70lb
Barbell Row: 85lb
Food: on target
I don't know that I enjoy it as much as I've come to enjoy the mental challenge of running. There's a need to push myself that is similar to how I have to push myself in team sports, when it's late in the game, and I'm exhausted. Well, I do find trail running with my friend fun, heh.
Speaking of...
Wendesday!
Cardio: 5.6 miles of muddy trail running/walking. So much rain these past couple days, so lots of mud. FUN.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 2 clients this morning and 3 tonight. Movie was good yesterday. Getting ready to celebrate my DD's b day this Saturday.
Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes. 8x8
Assessment: Ate movie food so weight is up a smidge.0 -
Thursday!!
Strong Lifts 5x5
Squat: 85lb
Overhead Press: 52.5lb
Deadlift: 135lb
Food: under today0 -
Nice!Thursday!!
Strong Lifts 5x5
Squat: 85lb
Overhead Press: 52.5lb
Deadlift: 135lb
Food: under today0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients today, just TKO. Shopping with DW and DD for DD's b day present.
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 8x8
Assessment: Did well yesterday on food.0 -
TGIF!!
Cardio: 10k run (6.2 miles). New personal best - 1'10".
Food: on target0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client then K-box and Strength classes. My DD's birthday! We go to Six Flags Discovery Kingdom today for a fun filled day and then later dinner with both grandparents!
Cardio: K-box 60 mins (350 calories)
Strength: NONE
Assessment: Did well again yesterday.0 -
Happy Saturday!!
Strength training: Strong Lifts 5x5
Squat: 85lb
Bench Press: 75lb
Barbell Row: 85lb
Also, 2x neutral grip chin-ups, 1x10 push ups, 1x10 leg raises, 1x10 scissor kicks.
Food: on target0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Just TKO this evening. Looking to get some home improvement done this week.
Cardio: jog/walk- 3 miles (560 calories)
Strength: quads- leg press, squat, leg extension. 8x8
Assessment: Ugh. Family party eating didn't go so well.0 -
Family party's will get you every time, Niner!
Monday!
Cardio: 3.7 mile trail run. After all the rain last week, was nice to be on a dry trail.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! One client this morning, then 2 this evening. New shelves to put up today!
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: Had a good eating day yesterday!0 -
Hey gang
I like myself unconditionally!
Happy Humpday! One client this morning and TKO this evening. Finish laundry and cleaning today.
Cardio: walk/jog- 3 miles (590 calories)
Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
8x8
Assessment: Yesterday was bad. Showed on the scale this morning.0 -
Whoops, forgot to post this yesterday...
Tuesday
Strength Training: Strong Lifts 5x5
Squat: 90lb
Overhead Press: 55lb
Deadlifts: 145lb
Food: too much junk.0 -
Yeah! Pulling some iron there brandi!Whoops, forgot to post this yesterday...
Tuesday
Strength Training: Strong Lifts 5x5
Squat: 90lb
Overhead Press: 55lb
Deadlifts: 145lb
Food: too much junk.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 2 clients this morning and 3 tonight. DW arrives back home after trip to DC. Cleaning almost done.
Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes. 8x8
Assessment: Much better with food and water yesterday.0 -
Yeah! Pulling some iron there brandi!Whoops, forgot to post this yesterday...
Tuesday
Strength Training: Strong Lifts 5x5
Squat: 90lb
Overhead Press: 55lb
Deadlifts: 145lb
Food: too much junk.
Thanks, niner! Loving it!
Wednesday: rest day due to working late.
Thursday:
Strength Training: Strong Lifts 5x5
Squat: 90lb
Bench Press: 77.5lb
Barbell Row: 90lb
Food: too much junk.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients today, just TKO. Lawn day and oil change on the vehicles.
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 8x8
Assessment: Did well yesterday on food.0 -
Friday!
Cardio: 5 mile train run (plus one fall, lol).
Food: still overdoing the junk.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client then K-box and Strength classes. SIL and MIL are coming over for the weekend so "girls" day for them and my DW. I get stuck cleaning the house.
Cardio: K-box 60 mins (350 calories)
Strength: NONE
Assessment: Overate yesterday.0 -
Happy Weekend, all!
Saturday: rest day.
Sunday: Strength Training: Strong lifts 5x5
Squat: 90lb
OHP: 55lb
Deadlift: 145lb
Also, 1x100sec plank, 1x10 push ups.
At this point with the program, I'm only progressing weight weekly. I can no longer handle adding 5 or even 2.5lb per workout. But, I think adding for the week will keep me progressing. Squats today at 90lb felt easier than Tuesday (day 1 of the week), so it feels like progress.
Food: on target.0 -
Like just about anything, progression slows. At that point, look more to the quality of work.Happy Weekend, all!
Saturday: rest day.
Sunday: Strength Training: Strong lifts 5x5
Squat: 90lb
OHP: 55lb
Deadlift: 145lb
Also, 1x100sec plank, 1x10 push ups.
At this point with the program, I'm only progressing weight weekly. I can no longer handle adding 5 or even 2.5lb per workout. But, I think adding for the week will keep me progressing. Squats today at 90lb felt easier than Tuesday (day 1 of the week), so it feels like progress.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Just TKO this evening. Need to buy more wood for 2 more shelves. Then maybe the flooring in the closet is next!
Cardio: jog/walk- 3 miles (560 calories)
Strength: quads- leg press, squat, leg extension. 8x8
Assessment: I did okay this weekend.0 -
Thanks, niner. I am staying very focused on good form with Stronglifts. I can tell what a difference good form makes.
Monday!
Cardio: 6.8 mile train run/walk mix.
Food: on target0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! One client this morning, then 2 this evening. Cleaning up the house and getting laundry done because vacation is coming up!
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: Had a good eating day yesterday!0
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