"TLFC" exercise and accountability support!
Replies
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Hey gang
I like myself unconditionally!
Happy Humpday! One client this morning and TKO this evening. Finish laundry and also lawn today.
Cardio: walk/jog- 3 miles (590 calories)
Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
8x8
Assessment: Yep a good day yesterday.0 -
Tuesday: missed my workout. Bad me.
Wednesday/:
Cardio: 5.8 mile trail run/walk mix.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 2 clients this morning and 3 tonight. Man it's already August! 3 more weeks and my DD's goes back to school! Getting ready for SD still and now looking to finish the year strong!
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 -
Happy Thursday!
Strength training: Stronglifts 5x5
Squat: Realized my form is bad (filmed myself, not going low enough). Dropped down to no weight or bar. Pure form practice. Have to get form right before I hurt myself or get too unbalanced in quads to hamstrings.
Bench press: 77.5lb
Barbell Row: 85lb (backed off this by 5lb due to form issues last week at 90lb). Felt much better.
Also, 1x10 push ups. 3x5 one-legged hip bridges.
Food: on target0 -
Good for you brandi. Part of why I read so many "hurting knees" on Jillian Michael's 30 day shred is because most participants have no idea of form and really don't know if they are doing it correctly. They're just going through the motions.Happy Thursday!
Strength training: Stronglifts 5x5
Squat: Realized my form is bad (filmed myself, not going low enough). Dropped down to no weight or bar. Pure form practice. Have to get form right before I hurt myself or get too unbalanced in quads to hamstrings.
Bench press: 77.5lb
Barbell Row: 85lb (backed off this by 5lb due to form issues last week at 90lb). Felt much better.
Also, 1x10 push ups. 3x5 one-legged hip bridges.
Food: on target0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients today, just TKO. Getting ready for our trip for San Diego!
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 8x8
Assessment: I ate pretty well yesterday. Had flanken ribs for dinner.0 -
Good for you brandi. Part of why I read so many "hurting knees" on Jillian Michael's 30 day shred is because most participants have no idea of form and really don't know if they are doing it correctly. They're just going through the motions.Happy Thursday!
Strength training: Stronglifts 5x5
Squat: Realized my form is bad (filmed myself, not going low enough). Dropped down to no weight or bar. Pure form practice. Have to get form right before I hurt myself or get too unbalanced in quads to hamstrings.
Bench press: 77.5lb
Barbell Row: 85lb (backed off this by 5lb due to form issues last week at 90lb). Felt much better.
Also, 1x10 push ups. 3x5 one-legged hip bridges.
Food: on target
Thanks, niner. I'm sure I was doing dumbbell squats wrong, too, a lot of the time. It is hard to tell if you've gone deep enough. Luckily, I was good with the frog squats, so thinking terms of that form, and how I have to make sure my knees don't turn inward is helping me on this form correction. Just going to practice form only tomorrow. Will test with bar next week, but will stay at body weight squats as long as it takes.
I run too much to risk screwing up my knees. :laugh:0 -
Friday!!
Cardio: Trail run/walk. Had running buddy's stepson with us, so it was mostly walk and exploring. About 4 miles total.
Food: High on the sodium today.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! No clients this morning! I go for a 1 week hiatus from work to San Diego to visit relatives!!! Vacation time!!!
Cardio: NONE
Strength: NONE
Assessment: Nothing but junk food for me yesterday. Surprisingly, no weight gain.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! We did Belmont Park in yesterday, and today just some downtown site seeing. I climbed a 30 foot rockwall (several times) and played lazer tag yesterday for some exercise!
Cardio: jog/walk- 3 miles (560 calories)
Strength: quads- leg press, squat, leg extension. 8x8
Assessment: I did okay this weekend.0 -
Forgot to check in!
Weekend: no official exercise.
Monday: Cardio
4.6 miles of trail run/walk. It's hot outside! Glad I'm wearing a Camelbak on these longer runs in the heat.
Food: on target.
Assessment: Back down to 161. Now to get back to 159. Have to love these fluctuations.0 -
Tuesday!
Strength training: Stronglifts5x5
Squat: form work (broomstick on back). about 40 done.
Bench press: 80lb
Barbell row: 85lb
Deadlift: 155lb
Going to do deadlifts for each workout while I work on squat form. Will alternate Row and OHP, I think.
Food: on target0 -
Wednesday Hump Day (and, omg, what a crazy day at work):
Cardio: Trail run/walk mix. 5.6 miles. One month until my 10k!!
Food: on target0 -
Happy Humpday! Been off the computer a couple of days so am logging back in!
Cardio: NONE
Strength: chest- incline bench, flat dumbell bench, flyes, cable crossovers. 8x8 30 second rest between sets
Assessment: Eating has been overboard. Haven't seen a scale in the past 3 days.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! Leisure day today. Probably go visit some local shopping places.
Cardio:run/jog- 3 miles (600 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes. 8x8
Assessment: Let's see if I can burn off some calories today.0 -
Sounds like you're having a good time, niner!
Thursday: Strength training
Stronglifts 5x5
Squats: form-only. About 40.
Overhead press: 57.5lb
Bench press: 80lb
1x15 scissor kicks, 1x10 leg raises, 1x6 pushups, 60sec plank
Decided not to do serious leg work because am aiming for a 9 mile run tomorrow.
Food: on target.
Assessment: Saw some increased definition in my shoulders. Woot!0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Just some visiting with friends here on our last day in San Diego. Went and saw The Wolverine last night..................I likes.
Cardio:run/jog- 3 miles (600 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 8x8
Assessment: Pigged out yesterday.0 -
TGIF!! One week til vacation!
Cardio: 9 mile run. My longest non-stop run ever. 2 hours 4 minutes. Running buddy couldn't make it so decided to test myself. Kind of emotional to push myself that far. Previous was 6 miles.
Food: on target.0 -
You totally rock brandi! Good grief, that's further than I drive to work.TGIF!! One week til vacation!
Cardio: 9 mile run. My longest non-stop run ever. 2 hours 4 minutes. Running buddy couldn't make it so decided to test myself. Kind of emotional to push myself that far. Previous was 6 miles.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Drive back home today after a fun vacay in San Diego with relatives!
Looking forward to getting back to work and my routine!
Cardio: NONE
Strength: NONE
Assessment: Cheesecake Factory for lunch and Dave and Buster's for dinner. Need I say more?0 -
You totally rock brandi! Good grief, that's further than I drive to work.TGIF!! One week til vacation!
Cardio: 9 mile run. My longest non-stop run ever. 2 hours 4 minutes. Running buddy couldn't make it so decided to test myself. Kind of emotional to push myself that far. Previous was 6 miles.
Food: on target.
Thanks, niner. Still kind of amazed I did it.
Saturday: REST DAY
Food: junk food day while hanging with friends.0 -
Sunday!
Took it easy as legs still sore from running.
2x10 pushups
2x20 scissor kicks
2x10 leg raises
Food: eh, junk food, but calories okay.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! New TKO session starts today And also change my workout program. DD also has dance camp for a week!
Cardio: jog/walk- 3 miles (560 calories)
Strength: Tri-set workout.
Assessment: Back to the grind! And boy do I need it! A 7lb gain from San Diego trip!0 -
Monday: Cardio
Witnessed a terrible fatality car/cyclist accident tonight on the run. Running buddy and I were 2 miles into a simple run (she wanted to see how her endurance was, and it'd rained, so trails would've been muddy). Terrible accident and there was nothing I (or anyone) could do for the cyclist. Life is precious and can be gone in an instant. Tell those you love that you love them.
Food: needless to say, under today.0 -
Sunday in SF (we were at a Filipino pride day at Yerba Buena Gardens) a bicyclist came around the corner too fast and nailed a pedestrian stepping off a sidewalk in the crosswalk. This has been happening alot in SF as of late.Monday: Cardio
Witnessed a terrible fatality car/cyclist accident tonight on the run. Running buddy and I were 2 miles into a simple run (she wanted to see how her endurance was, and it'd rained, so trails would've been muddy). Terrible accident and there was nothing I (or anyone) could do for the cyclist. Life is precious and can be gone in an instant. Tell those you love that you love them.
Food: needless to say, under today.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! One client this morning, then 2 later on this evening. Getting a haircut today and going to start looking for flooring to do all the closets in the home in hardwood.
Cardio: Stepmill- intervals level 6-15 30 minutes (400 calories)
Strength: None
Assessment: Okay back on track.0 -
Sunday in SF (we were at a Filipino pride day at Yerba Buena Gardens) a bicyclist came around the corner too fast and nailed a pedestrian stepping off a sidewalk in the crosswalk. This has been happening alot in SF as of late.Monday: Cardio
Witnessed a terrible fatality car/cyclist accident tonight on the run. Running buddy and I were 2 miles into a simple run (she wanted to see how her endurance was, and it'd rained, so trails would've been muddy). Terrible accident and there was nothing I (or anyone) could do for the cyclist. Life is precious and can be gone in an instant. Tell those you love that you love them.
Food: needless to say, under today.
Tough thing to see, niner. Hope that pedestrian and bicyclist will be okay.0 -
Tuesday: Took as a rest day. No sleep last night means not even attempting a workout.
Food: on target0 -
Hey gang
I like myself unconditionally!
Happy Humpday! Pick up my DD's school packet today then TKO tonight. One more week till school starts!
Cardio: NONE
Strength: Triset program
Assessment: Did really well yesterday. Weight is shoot back down quick.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! One client this morning and 3 tonight!
Cardio:stepmill- level 6 to 13 30 minutes (400 calories)
Strength:NONE
Assessment:Good day yesterday. Could have been a little better with water.0
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