"TLFC" exercise and accountability support!

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  • spartacus69
    spartacus69 Posts: 235
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    Back from the beach. Great weather, lots of fun. Actually got in four good workouts - I brought along a kettlebell and did modifications of the Spartacus circuit. Plus swimming, biking, walking, boogie boarding. Too much tequila though.

    Monday - strength/endurance:

    10 min cardio warmup
    5-3-1 crossfit bear complex w/ 75 lbs
    3x5 power clean & press 105 lbs
    3x6 squats 185 lbs
    3x6 flat bench 205 lbs
    3x6 barbell rows 135 lbs
    3x8 dumbbell curls 35 lbs
    3x10 v-up sit-ups
    10-rep countdown, prisoner squats and assisted pull-ups

    Hey!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Good to see you back, spartacus!

    Monday: Cardio

    40 minute moderate jog.

    Food: Overate a bit today.
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Back from the beach. Great weather, lots of fun. Actually got in four good workouts - I brought along a kettlebell and did modifications of the Spartacus circuit. Plus swimming, biking, walking, boogie boarding. Too much tequila though.

    Monday - strength/endurance:

    10 min cardio warmup
    5-3-1 crossfit bear complex w/ 75 lbs
    3x5 power clean & press 105 lbs
    3x6 squats 185 lbs
    3x6 flat bench 205 lbs
    3x6 barbell rows 135 lbs
    3x8 dumbbell curls 35 lbs
    3x10 v-up sit-ups
    10-rep countdown, prisoner squats and assisted pull-ups

    Hey!
    Yeah for vacation! Now back to work!
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Good to see you back, spartacus!

    Monday: Cardio

    40 minute moderate jog.

    Food: Overate a bit today.
    Rest day huh?
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! TKO then a morning client and 2 clients tonight.

    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. 3x15

    Assessment: Good drop from yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Good to see you back, spartacus!

    Monday: Cardio

    40 minute moderate jog.

    Food: Overate a bit today.
    Rest day huh?

    LOL. Yeah, legs were really sore from painting on Sunday, so did cardio instead of strength training. Will hit the strength training tonight!
  • spartacus69
    spartacus69 Posts: 235
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    Skull crushers are aptly named.

    Nothing broken ... just a torn chunk from the bridge of my nose from the knurling on the ez bar.

    Fortunately there are not a lot of blood vessels there, nor a lot of pain receptors.

    10 min cardio warmup
    5-3-1 crossfit bear complex w/ 85 lbs (increase)
    3x5 power cleans 105 lbs (need to increase this)
    3x6 front squats from hang clean 105 lbs
    3x6 incline bench 175 lbs
    3x8 pullups
    3x8 skull crushers - watch your nose!
    3x10 sit-ups
    10-rep countdown, sumo squats and push-ups

    Hump day is lump day!
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Skull crushers are aptly named.

    Nothing broken ... just a torn chunk from the bridge of my nose from the knurling on the ez bar.

    Fortunately there are not a lot of blood vessels there, nor a lot of pain receptors.

    10 min cardio warmup
    5-3-1 crossfit bear complex w/ 85 lbs (increase)
    3x5 power cleans 105 lbs (need to increase this)
    3x6 front squats from hang clean 105 lbs
    3x6 incline bench 175 lbs
    3x8 pullups
    3x8 skull crushers - watch your nose!
    3x10 sit-ups
    10-rep countdown, sumo squats and push-ups

    Hump day is lump day!
    Spartacus! Spartacus!
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning, one later this evening then TKO. Today is the first day of school! Excited for my DD who's going into 3rd grade! Also now I can consider adding another client or 2 in the mornings.

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

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
    3x15

    Assessment: Stayed the same.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Ouch, spartacus!! Hope you heal fast.

    Wednesday: Strength training:

    Upper body:

    Push ups: 5x5
    Spiderman push-ups: 1x5
    Diamond pushups: 5x5
    Tricep pushups: 5x5

    Abs/back: 5x15 scissor kicks, 5x15 abdominal raises, 1x60sec plank, 2x30sec side planks.

    Totally felt like a wuss for not getting all the push-ups in. No energy this morning. At least it was something.

    Food: on target.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    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
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Rockin' it brandi!
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! TKO then a morning client and 2 clients tonight.

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

    Strength:chest- incline bench, Hammer bench, dips, seated flyes. 3x15

    Assessment: Food was good, but no change today.
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! Gonna see a caterer this morning for my niece's baptism (the other one) and later today I have TKO.

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

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 3x15

    Assessment:Same weight today.
  • spartacus69
    spartacus69 Posts: 235
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    Spartacus! Spartacus!

    My wife said I should tell people I got hurt sparring. Sounds better than smashing my own nose with a weight... :-)



    5-3-1 dumbbell complex: stiff-leg deadlifts, hang cleans, thrusters, push-press, bent-over row, 1-arm snatch.

    3x5 power clean & press, 115 lbs

    Superset:
    3x10 squats 155 lbs
    3x8 dumbbell shoulder flyes, 25s

    Superset:
    3x10 flat bench press 185lbs
    3x10 v-up situps

    3x5 sumo high-pulls 115 lbs

    10-rep countdown: air squats and assisted pull-ups



    It's Friday!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Saturday!

    Strength training:

    Upper body:

    Push ups: 3x10
    Spiderman push-ups: 5x5
    Diamond pushups: 5x5
    Tricep pushups: 5x5
    Decline pushups: 3x10

    Abs/back: 4x20 scissor kicks, 4x15 abdominal raises, 1x60sec plank, 2x30sec side planks.

    Food: was over on Friday. Saturday should be on target.
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! K-box this morning and 1 client. Then some shopping for new running shoes.

    Cardio: kickboxing- 60 min (500 calories)

    Strength: NONE

    Assessment: Up some today.
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! No clients this morning, one this evening then TKO. With DD in school now, this is my first Monday since summer vacation that I get to really get to run on the road again.

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

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

    Assessment: I splurged this weekend.
  • spartacus69
    spartacus69 Posts: 235
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    Busy weekend; missed a few days. Back today.

    Oly style conditioning.

    10 min warmup (incl. Burgener snatch warmup)
    Hang power snatch, 4x5
    Power clean and press, 4x5
    Deadlift and shoulder shrug, 5x5
    Front squat & press (thrusters), 4x5
    10-rep countdown, squat jumps and bicycle crunches

    Kids are back in school!
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Busy weekend; missed a few days. Back today.

    Oly style conditioning.

    10 min warmup (incl. Burgener snatch warmup)
    Hang power snatch, 4x5
    Power clean and press, 4x5
    Deadlift and shoulder shrug, 5x5
    Front squat & press (thrusters), 4x5
    10-rep countdown, squat jumps and bicycle crunches

    Kids are back in school!
    Yea! Free's up some time huh?

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