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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!0 -
Good to see you back, spartacus!
Monday: Cardio
40 minute moderate jog.
Food: Overate a bit today.0 -
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!0 -
Good to see you back, spartacus!
Monday: Cardio
40 minute moderate jog.
Food: Overate a bit today.0 -
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.0 -
Good to see you back, spartacus!
Monday: Cardio
40 minute moderate jog.
Food: Overate a bit today.
LOL. Yeah, legs were really sore from painting on Sunday, so did cardio instead of strength training. Will hit the strength training tonight!0 -
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!0 -
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!0 -
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.0 -
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.0 -
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 target0 -
Rockin' it brandi!0
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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.0 -
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.0 -
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!0 -
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.0 -
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.0 -
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.0 -
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!0 -
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!0
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