"TLFC" exercise and accountability support!

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Replies

  • just_Jennie1
    just_Jennie1 Posts: 1,233
    Okay. I have slacked but I was on vacation for 8 days. No workouts but back at it as of yesterday.

    Wednesday workout:

    Cardio: 15 min. warm up on the arc trainer
    Strength: Chest: Flat press 3x10; Incline press 3x10; Decline press 3x10; Incline fly standing db 10x3; Fly machine 10x3

    Food: Good to be back on target with the food. No booze (except weekends)

    Thursday (projected):

    Cardio: Treadmill run - probably on the slow side (9:15 minute mile) 30 min.

    Strength: Back: Wide pulldowns - 10x3; Chin-grip pull downs 10x3; Seated row 10x3; straight arm pull downs 10x3; 1 arm bent over cable row - 10x3; two arm high cable row 10x3; Back extensions: 10x3
    I think it's also leg day and I'm hoping for squats: 10x3; plie 10x3

    Foo: Will be on target again today. Pushing the water. No booze.
  • just_Jennie1
    just_Jennie1 Posts: 1,233
    TGIF! It feels awesome to be back in the swing of things and back at the gym. I hate it when I go places without an on-site gym because that means I won't workout even if I bring my clothes!

    No legs yesterday. Did abs instead - dumbbell side bends and twists 1x15; 1x12; 1x10. Had a good, slow run - 9:05 minute mile.

    Today:

    Cardio: 30 min. run - speed intervals

    Strength: Shoulders: Smith: Shoulder press, wide/narrow upright rows; front/back shrugs; cable front/lateral raises; rotator cuff 3x10 (or until failure. Which with my husband spotting me means 10 lol).
    Legs: Squats: regular/wide; lunges

    Food: On target! Liking this no booze thing, although tonight there may be some wine as it is Friday but it will be in moderation.
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Good job Jen!
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! One client this morning then TKO this evening. New month, however on a sad note the Vietnamese place we've been going to for years is now closed. So now we have to find a new one for our Friday family eat night.:(

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6.

    Assessment: Even with candy overload, no weight gain...............I planned right!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Good to see you again, Jen!!

    Thursday: took a rest day. Man, the 12.5 miles from Wednesday kicked my legs hard.

    TGIF!

    Cardio: 3 mile run. 32 minutes. Pace 10'53".

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client this morning then k-box and strength training classes to teach. Kickin' it at my FIL's house today and later my MIL is coming over

    Cardio:kbox- 60 minutes (400 calories)

    Strength:NONE

    Assessment:High sodium day yesterday.
  • Kojie75
    Kojie75 Posts: 17 Member
    Happy Saturday all.

    Had a great day today.

    Cardio: Early morning sweatiest on my spin bike. Hill work for 60 mins.

    Strength: Met with a firefighter chick friend of mine and did a CrossFit workout at the gym. Descending ladder (reps 15, 12, 9, 6, 3) of:

    Thrusters - 65lb bar
    Knees to elbows
    20lb dumbbell snatch
    Pushups to the deck.

    A great day.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Saturday!!

    One game of flag football. Had fun, but I didn't play all that well.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 2 clients this morning and new 6 week session of TKO tonight! It's a new month and I'm determined to get at 180 or under by the end of this month, so here we go!

    Cardio: stepmill- level 9-15 30 min (500 calories)

    Strength: quads- leg press, squat, leg extension 8x8

    Assessment: Not a good eating weekend for me.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Monday!

    Cardio: 3 mile run. 34 minutes. Easy pace. Starting tapering in prep for my half.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 2 clients this morning and then 2 tonight. Getting a sports watch for my dad for his 80th birthday today.

    Cardio: Stepmill- level 9-14 30 minutes (500 calories)

    Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 8x8

    Assessment: I did pretty good yesterday.
  • just_Jennie1
    just_Jennie1 Posts: 1,233
    Happy Tuesday!

    Yesterday didn't make it to the gym. Spent the day cleaning house and wasn't going to workout BUT I popped in a video and did some tae-bo for 50 minutes.

    Today:

    Cardio: 30 min. (slow) tempo run 6.2 - 1 mile warm; 7.2 - 1 mile tempo; 6.2 - 1.2 mile cool(felt like I was running in quicksand)

    Strength: Tri's: close-grip press; skull crushers; lying tricep extension; dips - 3x10; Abs: Captains chair & crunch machine 3x10

    This afternoon plan on doing some pole dancing practice

    Food: Been good. Had some wine last night though
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Tuesday!

    Strength training: Strong Lifts 5x5

    Bench press: 85lb

    Overhead Press: 55lb

    Barbell Row: 70lb

    Barbell Glute Bridge: 95lb

    1.5 pullups.

    Food: on target
  • just_Jennie1
    just_Jennie1 Posts: 1,233
    What day is it? HUMP DAYUH!!

    Cardio: 30 min. arc trainer - strength program level 5

    Lifting: Bi's - cable work: straight bar: regular curls/reverse; ez bar: wide/narrow curls; 1 arm hammer curl w/ stirrups; double high cable bicep curl: 3x10
    Legs: Ab/Adductor machine; donkey kick. 3x10

    Food: On target.
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    What day is it? HUMP DAYUH!!

    Cardio: 30 min. arc trainer - strength program level 5

    Lifting: Bi's - cable work: straight bar: regular curls/reverse; ez bar: wide/narrow curls; 1 arm hammer curl w/ stirrups; double high cable bicep curl: 3x10
    Legs: Ab/Adductor machine; donkey kick. 3x10

    Food: On target.
    Yea! It's hump day!!!!
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! One client this morning then TKO tonight. Laundry day today!

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

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
    12,10,8,6.

    Assessment: I did well yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Hump Day Indeed!

    Cardio: 10 mile run. 2 hours, 7 min. 12'43" pace. Lots of wind tonight...tough run.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 2 clients this morning and 3 tonight! Got another load of laundry to do tonight and some lawn work. Never ending lawn work in CA!

    Cardio:Stepmill- level 9 to level 15 (300 calories)

    Strength:chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6

    Assessment: Much better with food and water yesterday.
  • just_Jennie1
    just_Jennie1 Posts: 1,233
    TGIF!! *happy dance*

    Yesterday was an unplanned rest day unfortunately. Didn't get up early and didn't go as planned.

    Today, however, we have to go out so we will be hitting the gym in the afternoon.

    On deck:

    IF we do cardio I will be doing a 30 min. run - possibly speed work. Not sure yet.
    Chest: DB work: single arm flat DB press; single arm flat flies; single arm incline press & flies; pull overs; 3x10
    Abs: Floor work: Planks, crunches

    Food: Good. Today I'm going to have to watch the calorie in-take since we'll be going out to dinner tonight and I know that wine will be involved.
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    TGIF!! *happy dance*

    Yesterday was an unplanned rest day unfortunately. Didn't get up early and didn't go as planned.

    Today, however, we have to go out so we will be hitting the gym in the afternoon.

    On deck:

    IF we do cardio I will be doing a 30 min. run - possibly speed work. Not sure yet.
    Chest: DB work: single arm flat DB press; single arm flat flies; single arm incline press & flies; pull overs; 3x10
    Abs: Floor work: Planks, crunches

    Food: Good. Today I'm going to have to watch the calorie in-take since we'll be going out to dinner tonight and I know that wine will be involved.
    If I haven't told you yet, just be wary of alcohol intake. Alcohol inhibits any fat loss until it's out of the system. Keep it up!
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning and then TKO tonight. No school for my DD and my DW is off today, so we'll go do something before I work tonight.

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6.

    Assessment: Did well yesterday on food.
  • just_Jennie1
    just_Jennie1 Posts: 1,233
    TGIF!! *happy dance*

    Yesterday was an unplanned rest day unfortunately. Didn't get up early and didn't go as planned.

    Today, however, we have to go out so we will be hitting the gym in the afternoon.

    On deck:

    IF we do cardio I will be doing a 30 min. run - possibly speed work. Not sure yet.
    Chest: DB work: single arm flat DB press; single arm flat flies; single arm incline press & flies; pull overs; 3x10
    Abs: Floor work: Planks, crunches

    Food: Good. Today I'm going to have to watch the calorie in-take since we'll be going out to dinner tonight and I know that wine will be involved.
    If I haven't told you yet, just be wary of alcohol intake. Alcohol inhibits any fat loss until it's out of the system. Keep it up!

    I know. It's tough though since social activities revolve around this!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Friday!! Wine, anyone? :wink:


    Cardio: 5k run (3.1 miles). 37 minutes. 11'57" pace.

    Food: Hmmm, maybe a little PMS overeating going on around here...
  • teamAmelia
    teamAmelia Posts: 1,247 Member
    Okay, after seeing the topic name in the side panel of my wall, I thought that TLFC stood for Tender Love and F*ng Care. :laugh:
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client this morning then k-box and strength training classes to teach. My dad's 80th birthday today, so party at their house!

    Cardio:kbox- 60 minutes (400 calories)

    Strength:NONE

    Assessment:High sodium day yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Okay, after seeing the topic name in the side panel of my wall, I thought that TLFC stood for Tender Love and F*ng Care. :laugh:

    Niner is all about the Tough Love. :wink:
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Saturday!!

    2 games of flag football as QB and safety. Lost both, but I played well and ran my butt off.

    Food: on target.
  • teamAmelia
    teamAmelia Posts: 1,247 Member
    Is it just you two? Do you mind if I get other people to join? I'd also like to join if that's okay. And, I'm a total newbie, so don't laugh at how little I lifted. My arms are very weak. LOL. If I remember correctly, this is what I did yesterday:

    Morning:
    ARC (1 min)

    incline press (10@25lbs), leg extensions (5@70lbs), leg curls (5@70lbs)

    I did this two times: incline press (10@25lbs), leg extensions (5@70lbs), leg curls (5@70lbs), leg extensions (5@70lbs), leg curls (5@70lbs), recumbent bike (3 mins), ARC (2 minutes). * On the 10 on the incline press, I had to go down to 15 lbs because I could barely lift the weights without my arms shaking.

    Afternoon:
    30DS L1
    portable stepper (3 minutes)

    Enjoy your Sunday. :happy:
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Is it just you two? Do you mind if I get other people to join? I'd also like to join if that's okay. And, I'm a total newbie, so don't laugh at how little I lifted. My arms are very weak. LOL. If I remember correctly, this is what I did yesterday:

    Morning:
    ARC (1 min)

    incline press (10@25lbs), leg extensions (5@70lbs), leg curls (5@70lbs)

    I did this two times: incline press (10@25lbs), leg extensions (5@70lbs), leg curls (5@70lbs), leg extensions (5@70lbs), leg curls (5@70lbs), recumbent bike (3 mins), ARC (2 minutes). * On the 10 on the incline press, I had to go down to 15 lbs because I could barely lift the weights without my arms shaking.

    Afternoon:
    30DS L1
    portable stepper (3 minutes)

    Enjoy your Sunday. :happy:

    Everyone is welcome! Niner started this topic 2 years ago for anyone who wanted to post their workouts, etc to keep themselves accountable.

    No workout is too small, etc. Just get it done.:smile:
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Sunday!!!! (wooo, football on TV to watch!)

    Softball: 3 games as catcher. Final games of the fall season. Had some nice hits and got to run the bases quite a bit. Now, about that fielding...:grumble:


    Food: on target

    (and, omg, legs will be so sore with all the running around this weekend...Aleve, foam roller...I need ya.)

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