"TLFC" exercise and accountability support!
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That's very cool about the gift Niner ... but one has to wonder, if a MILF hands you a video camera ... oh, never mind! ;-D
Cardio today; original Men's Health Spartacus circuit (slightly modified).
10 minutes calisthenics warmup
AMRAP for 1 minute for each of the following, with 15 seconds rest in between exercises:
Kettlebell swings
Mountain Climbers
Dumbbell Rows
Goblet squats
T-pushups w/ dumbbells
Split Jumps
Renegade Rows w/ dumbbells
Side lunges w/ dumbbells
Dumbbell Push-Press
Rest two minutes between circuits, then repeat the entire circuit twice.
Spartacus! Spartacus! Spartacus!0 -
LOL, spartacus! Congrats on the nice gift, Niner!
Friday: Strength training
Upper body:
Push ups: 3x10
Spiderman push-ups: 5x5
Diamond pushups: 5x5
Tricep pushups: 5x5 (NEW)
Abs/back: 5x15 scissor kicks, 4x15 abdominal raises, 2x30sec plank, 2x30sec side planks.
Food: Have been a little over this week. PMS and overall bloated feeling. Weight floating between 161-163.
Assessment: Have GOT to get back on the daily exercise routine. Major stress at work, plus the joy of dating, have been my excuses. No more.0 -
Lol, yeah there's a lot of free porn out there.That's very cool about the gift Niner ... but one has to wonder, if a MILF hands you a video camera ... oh, never mind! ;-D
Cardio today; original Men's Health Spartacus circuit (slightly modified).
10 minutes calisthenics warmup
AMRAP for 1 minute for each of the following, with 15 seconds rest in between exercises:
Kettlebell swings
Mountain Climbers
Dumbbell Rows
Goblet squats
T-pushups w/ dumbbells
Split Jumps
Renegade Rows w/ dumbbells
Side lunges w/ dumbbells
Dumbbell Push-Press
Rest two minutes between circuits, then repeat the entire circuit twice.
Spartacus! Spartacus! Spartacus!0 -
I was hesitant, but she insisted.LOL, spartacus! Congrats on the nice gift, Niner!
Friday: Strength training
Upper body:
Push ups: 3x10
Spiderman push-ups: 5x5
Diamond pushups: 5x5
Tricep pushups: 5x5 (NEW)
Abs/back: 5x15 scissor kicks, 4x15 abdominal raises, 2x30sec plank, 2x30sec side planks.
Food: Have been a little over this week. PMS and overall bloated feeling. Weight floating between 161-163.
Assessment: Have GOT to get back on the daily exercise routine. Major stress at work, plus the joy of dating, have been my excuses. No more.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! K-box this morning and 2 clients. Pick BIL, SIL and niece today so they can hang out with us. Later today I'll start working on the list for all our needs on the cruise!
Cardio: kickboxing- 60 min (500 calories)
Strength: NONE
Assessment: Calories were high yesterday.0 -
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.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Start-179
Today- 182.2
Happy weekend! Just TKO this morning. Well, I'm way up after yesterday. Kinda had too much food. But I expected it since it's not everyday my BIL, SIL and niece stay with us.
Need to refocus and cut back some before we leave next Friday!
Cardio: walking- 30 min (189 calories)
Strength: NONE
Assessment: I had a quarter pounder yesterday for lunch.0 -
Assessment: Have GOT to get back on the daily exercise routine. Major stress at work, plus the joy of dating, have been my excuses. No more.
And the HEAT and HUMIDITY, my god! I went out at 7:30 am yesterday to clean my car. It was already 90+ and very humid. Killed me for the rest of the day. I only worked out 4 times last week and felt like a slacker, but couldn't find the energy to do more.
Anyway, Sunday, back to full-body workout A.
Circuit warmup - 10 minutes.
3x5 power clean and push press, increased to 105 lbs
5x5 squats, 185 lbs
5x5 flat bench, 205 lbs
3x6 bent-over barbell rows, 125 lbs
3x8 bicep curls, increased to 40 lbs
+ 10 minutes spinning intervals (30 seconds on, 30 off)
I dropped the ab work and supersetted the bench, rows and curls, which helped get the time down to around 70 minutes total.0 -
Sunday! (look! 3 days in a row of exercise! lol)
Cardio:
60 minutes light jog.
Food: on target.
Assessment: Serious PMS this month. Already got the bloat and serious junk food cravings. Going to be a fight this week.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! One client this morning and then a make up TKO class tonight. Have started to get together the stuff we need for our cruise. Getting things done before we go.
Cardio: jog/walk- 3 miles (560 calories)
Strength: quads- squats, leg press, leg extensions. 5x5
Assessment: Ate better yesterday and now weight is back down.0 -
Happy Monday, all!
Strength Training:
Upper body:
Push ups: 3x10
Spiderman push-ups: 5x5
Diamond pushups: 5x5
Tricep pushups: 5x5
Abs/back: 4x15 scissor kicks, 4x15 abdominal raises, 1x60sec plank.
Shoulders: 5x5x15lb lateral raise, 5x10x20lb shoulder fly, 5x5x15lb front lateral raise.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! No clients or classes this morning but 2 later on tonight. Just finishing up on getting everything together for our trip. My DD and I are rolling coins together so she has some extra spending money.
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: Lost a little yesterday.0 -
Yesterday I was asked to play guitar at a wedding ... this coming Saturday. Spent last night with chord charts instead of doing cardio.
But, nailed Plan B this morning:
7-minute cardio warmup followed by two rounds of the Bergener snatch warmup (with Oly bar)
3x5 hang power snatch and overhead squats, increased weight to 75 lbs
5x5 incline bench press, increased to 160 lbs
3x10 pullups, unassisted (wide-grip, side-grip, and chin-up)
5x5 front squats, increased to 135 lbs; had to wear wrist straps for support
3x8 decline bench skullcrushers 65 lbs
3x10 hanging leg raises
+ 10 minutes spinning intervals (30 seconds on, 30 off)
And, it's my older daughter's b-day today. She wants sushi for dinner. Looking forward to that!0 -
Enjoy that sushi, spartacus. And congrats on playing in the wedding!
Tuesday: 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.
One-legged squat: 3x10.
Food: On target.0 -
Happy Wednesday, all!
Strength Training:
Upper body:
Push ups: 3x10
Spiderman push-ups: 5x5
Diamond pushups: 5x5
Tricep pushups: 5x5
Abs/back: 4x15 scissor kicks, 4x15 abdominal raises, 1x30sec plank, 2x30sec side planks.
Shoulders: 5x5x15lb lateral raise, 5x10x20lb shoulder fly, 5x5x15lb front lateral raise.
Food: On target
Assessment: Glad I'm getting the workouts in. Still major PMS bloat, but weight isn't up much considering.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 2 more days to vacation. Just finishing up packing and prepping and then TKO tonight.
Cardio: walk/jog- 3 miles (590 calories)
Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns. 5x5
Assessment: Still under 180.0 -
The sushi was great. The frozen yogurt after was not ... more sugar than anything else. Oh well.
Today's workout brought to you by the letter C.
15 mins core / circuit warmup.
5x5 crossfit bear complex, increased to 95 pounds
superset:
5x5 flat bench 205lbs
5x3 (each side) dumbbell snatch, increased to 40lbs
superset:
5x5 deadlifts, pyramid increased to 235lbs, also started at 185 instead of 165
5x5 dumbbell curls increased to 40lbs
Ran out of time and skipped the 10 mins 'after cardio.' Will make up for that tomorrow.
Assessment: happy with the modest strength gains over the past two weeks! Only bench isn't up, but that could be because I haven't tried.
Niner, you may already have this on your packing list, but one of the most useful things we brought on our cruise was a mini power strip. The rooms tend to have very few power outlets, and if you want to charge camera batteries, mp3 players, phones, tablets, etc. ... the added capacity was good to have!0 -
Hey gang
I like myself unconditionally!
Happy Thursday! No class today but 2 clients tonight. Getting lawn done and roof estimate today to finish off before we leave tomorrow morning to Florida!
Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes. 5x5
Assessment: Eh who cares about weight right now!0 -
Have fun, Niner!!
Thursday: 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.
One-legged squat: 3x10.
Food: On target.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Well this is it. Leaving in 30 minutes for the airport and flying to Florida for our DISNEY CRUISE! I know it will be a grand time and my family will enjoy it! See ya all when I get back!
Cardio: NONE
Strength: NONE
Assessment: Who cares? I'm on my way to DISNEY CRUISE!!!0
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