"TLFC" exercise and accountability support!

spartacus69

Oops, forgot the important thing:

3x new suits
3x old suits off to the tailor
3x old suits beyond salvation, off to goodwill in the hope they might fit someone else!

Losing inches is expensive!

brandiuntz

Good to see you back, spartacus, and feeling better! Nice on the clothes! But, yeah, it gets expensive. I spent a couple hundred last month for work and casual clothes. Well-earned.


Wednesday: Strength Training

Upper Body:

Push ups: 3x10
Spiderman push-ups: 2x5
Diamond pushups: 5x5
Tricep pushups: 5x5
Decline pushups: 5x5
Abs: 4x15 scissor kicks, 3x15 abdominal raises

Food: On target.

spartacus69

Yes, well earned!


Thursday - cardio: Spartacus circuit. ~400+ cals.

Food was under yesterday; also not nearly enough protein. Felt sluggish this a.m.

Gonna hit 100 degrees here today, and it's humid! Glad I got done early!

brandiuntz

Thursday: Cardio

35 minutes of light jogging.

Food: on target.

ninerbuff

Good to see you again Spartacus!

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! TKO and 2 clients tonight. Other than that just a short day at work.

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

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

Assessment: Down a little today.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF and LCW! No clients this morning and just TKO tonight.

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

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

Assessment: Haven't ate the best this week, but weight is way down from Monday!

spartacus69

Friday, yeah! Back to basics.

5x5 squats to 195 lbs

5x5 incline press to 175, supersetted with 5x8 assisted pull-ups

5x5 sumo deadlift high pulls to 115 (could have gone higher, but I need to buy some bumper plates first!)

3x5 (each arm) dumbbell snatch w/ 40 lbs

Food: pretty good yesterday

Feeling some tendonitis in my left elbow and wrist. I had been taking a glucosamine/msm/cissus supplement, but stopped a few weeks ago because the research is spotty and the stuff is expensive. I'll wait a couple more weeks before starting up again, but I honestly think it may have helped.

brandiuntz

TGIF!!!!!!!!!!!

Friday: Cardio

45 minutes jogging, varied pace.

Food: on target.

Weight has been sitting steady at 163lb. Would like to see a drop. Not sure what it's going to take, though.

brandiuntz

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 medium paced jog.
4. 5 minutes of stretching.

Food: on target.

Assessment: dropped a pound. At 162.4. Would like to get back to 161 by end of month.

ninerbuff

Good job you two! I'm finally starting to feel that I'm getting back to regular time again.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! K-box this morning and 2 clients. A relaxing weekend with my family. Later I'll wash both cars since they need them.

Cardio: kickboxing- 60 min (500 calories)

Strength: NONE

Assessment: Calories were high yesterday.

spartacus69

Short weekend. Had to work today, which screwed up my schedule.

But Saturday I went to kickboxing class. It wasn't a great workout, as we spent a lot of time on technical stuff. Do you burn many calories doing choke holds? I don't think I do ... so I came home and did spinning intervals for 30 mins.

Weight stable since the last weigh-in.

brandiuntz

Sunday: took a rest day. My calves and hamstrings are pretty sore.

Food: Ate over.

Assessment: Dropped to 161lb. Hope to hold through end of month.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! A client this morning, another tonight and TKO! A couple of days left till July is over and starting my new program. Last month I did 5x5 so this month it's about muscle endurance training so all sets will be at least 15 reps.

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

Strength: quads- squats, leg press, leg extensions. 3x20

Assessment: I ate pretty good yesterday.

brandiuntz

Monday: Strength Training

Upper body:

Push ups: 3x10
Spiderman push-ups: 5x5
Diamond pushups: 5x5
Tricep pushups: 5x5
Decline pushups: 5x5
Abs/back: 4x15 scissor kicks, 4x15 abdominal raises, 2x30sec plank with leg lift (NEW), 2x30sec side planks.

Food: On target

brandiuntz

Tuesday! Man, long day at work. Glad I worked out this morning.

Cardio: 30 minutes moderate jog.

Food: under and not balanced, but not horrible..

Assessment: We'll see what that scale says in the morning!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Tuesday! TKO this morning and 2 clients tonight! Looking to have another good start to the week with classes rolling in. Also picking up a couple of new clients.

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. 3x20

Assessment: Good day.

spartacus69

Wednesday - woke up with energy for the first time in the last few days. The cold might finally be out of my system.

Endurance! (Or is it cardio? or strength? or just a killer workout!?)

10 minute circuit warmup - jacks, kettlebell swings, pushups, lawnmowers, mountain climbers, torso twists

5 rounds of bear complex (power clean, front squat, push press, rear squat, push press), 5 full sets per round, pyramid to 105 lbs

2x3 power clean & press at 115

5x5 flat bench, pyramid to 210 (failed at 4 reps on the last set), supersetted with 5x8 assisted pull-ups.

3x8 superset bicep curls and tricep extensions.

Finished with 10-rep 'countdown' (10,9,8 etc. to 1) of prisoner squats and ab crunches.

brandiuntz

Wednesday!

Day didn't go as planned. Squeezed in a 20 minute moderate walk.

Food: a little over.

Assessment: Starting weight for August is 161lb. No loss or gain in July. Goal for end of August is 159lb.