"TLFC" exercise and accountability support!
Replies
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To increase you pull up "power", try starting out with a narrow grip and keep your elbows close. As you progress, you can take wider grips.I don't think I'm going to have a choice but take a break. The hip is feeling alright, but the guys have managed to give me their cold and sore throat. Crossing my fingers that it's short lived cold.
To tired to workout today. Sorry guys!
Have a great weekend!
Jerks! Tell them to keep their germs to themselves.
I took a break yesterday because I felt like I was coming down with a cold but I seem okay-ish today although vaguely congested.
Had a great walk though, felt good and speed and heart rate and general muscle engagement were good. Did all kinds of lovely and enjoyable stretches while I went too.
Training tomorrow and we're doing measurements because its been 6 weeks.
Aaaaaand down to 177.5 ish lbs! Yay! After being stuck at 180 for quite a while. So still losing on increased calories plus a drink or two per week which is very nice!
*edit*
Oooh ooh oooh and I forgot to say, I stopped at the pullup bars at the park and although I couldn't do a wide grip pullup, my feet go off the ground immediately, no problem and then I think if I just had a resistance band for a boost I could get up, so I definitely need to make that my next thing.
Also I think I can do inverted pullups on the parallel bars there if the aren't all wet from the air and if I'm careful with the sand. But of course we're moving away from this park in a few weeks because our house is closing so not sure what I'll do there.
Also, don't be afraid to do a little leg kip to give some leverage to crank out some extra sets. Some people may say that's cheating but when you can't do many reps it's a good way to help build up strength to where you can do many reps with perfect form. Gotta start somewhere.0 -
Can't do ANY reps at the moment although I got a bit further off the ground with my arms closer together. It just kind of stalls out.
Got my measurments today and since starting with a personal trainer 6-7 weeks ago I am down 1% body fat, 1.5 inches waist, 2.25 inches around the belly button, 1.5 inches around the hip, an inch on each thigh, an inch on each arm. She says this is good but I've never done measurements before so it doesn't seem like very much to me. I guess I shouldn't compare myself to the people who measure before they start doing any exercise and then measure again 2 months later, I lost all those easy inches early and didn't get credit for them because I hadn't measured then.0 -
An inch anywhere is a considered a pretty good loss. 2 inches of the waist is very good. Good job.Can't do ANY reps at the moment although I got a bit further off the ground with my arms closer together. It just kind of stalls out.
Got my measurments today and since starting with a personal trainer 6-7 weeks ago I am down 1% body fat, 1.5 inches waist, 2.25 inches around the belly button, 1.5 inches around the hip, an inch on each thigh, an inch on each arm. She says this is good but I've never done measurements before so it doesn't seem like very much to me. I guess I shouldn't compare myself to the people who measure before they start doing any exercise and then measure again 2 months later, I lost all those easy inches early and didn't get credit for them because I hadn't measured then.
One more tip on the pull up. Tilt your head back a little so you're looking towards the ceiling. This will set you up better to pull with your back rather than with just your arms.0 -
Good morning everyone!
The weather has been beautiful here lately, under 90 at least. Much easier to stay motivated when you're not sweating just sweeping : D
I got in 38 minutes of cardio today for a total of 430 calories.
Strength - none, day off
My food and water have been real good.
Assessment: I feel good and I think I may have lost a few pounds. Several things feel looser than they have. I'll see on measure day.
Has anyone increased their protein intake from what MFP has set? I always knew I had a problem with carbs, refined and not, so I cut them down to about 30 percent of my calories about three weeks ago. I upped my protein to 40 percent at the same time. Even with going around like crazy, workouts and getting slightly sick, I feel better than I have in months! I'm generally consuming 1 gram of protein per lb of body weight.
I'll never give up carbs completely, but controlling them seems to helping a lot. Anyone else?0 -
Has anyone increased their protein intake from what MFP has set? I always knew I had a problem with carbs, refined and not, so I cut them down to about 30 percent of my calories about three weeks ago. I upped my protein to 40 percent at the same time. Even with going around like crazy, workouts and getting slightly sick, I feel better than I have in months! I'm generally consuming 1 gram of protein per lb of body weight.
I'll never give up carbs completely, but controlling them seems to helping a lot. Anyone else?
Oh yeah the protein is set pretty low. I am fine with carbs (I need some in my meal or I don't feel satisfied, and I mean carbs beyond what naturally occurs in meat and veggies) but you do need more protein if you're working out than MFP has down.
I've seen lots of theories on how much is right - 1 gram for every pound of lean body mass, 50-30-20 (50% protein, 30% carbs, 20% fat), rule of 6s (divide your calories into 6, about half should come from carbs, 2/6 should be protein, and 1/6 should be fat). I've settled on "as much as I can do without making me totally hate my life" which seems to line up closest with the rule of 6s and the lean body mass but on the low side most days -- beween 110 and 140 grams (my lean body mass is 129) but on a poor day I do more like 70. And the only way I ever get those numbers is using protein powder as a snack. I get 30 grams for 150 calories that way. I started slacking off on it a bit but yesterday my BF calculations came out to having lost 5 lbs of fat and 3 lbs of lean so that lit a fire under my butt a bit and I'm gonna try to do better.0 -
Thanks for the tips on pushups niner and nick. My upperbody is SORE today - after my fit test I went to the gym to get in a second set of some of the stuff we'd done. Since the weights we'd been doing the fit test with (how many reps could I do in 30 seconds) seemed SO easy I upped the weight Iused at the gym.
It felt good but I am really really feeling it today. So in addition to the upper body work yesterday (9 pushups in a row, yeah! chest press with 2x 15 lbs! 1 minute plank!) I had like 2 walks - one in the morning because I had a lot of energy after my training (wasn't much actual training since we burned some time measuring) and then another walk at night because why not.
But now i'm sore. Shoulders are sore. The muscles over my ribs are sore (what the heck does that?). Legs are kind of sore from lunges and squats and then jumping lunges and squats in the evening because I was high on who knows what. Probably can do abs fairly painlessly and then call it a day. I'm back to feeling kind of imminent-sore-throat-y -- maybe its just stress.0 -
Yeah I actually enjoy hearing sore stories! Good job!Thanks for the tips on pushups niner and nick. My upperbody is SORE today - after my fit test I went to the gym to get in a second set of some of the stuff we'd done. Since the weights we'd been doing the fit test with (how many reps could I do in 30 seconds) seemed SO easy I upped the weight Iused at the gym.
It felt good but I am really really feeling it today. So in addition to the upper body work yesterday (9 pushups in a row, yeah! chest press with 2x 15 lbs! 1 minute plank!) I had like 2 walks - one in the morning because I had a lot of energy after my training (wasn't much actual training since we burned some time measuring) and then another walk at night because why not.
But now i'm sore. Shoulders are sore. The muscles over my ribs are sore (what the heck does that?). Legs are kind of sore from lunges and squats and then jumping lunges and squats in the evening because I was high on who knows what. Probably can do abs fairly painlessly and then call it a day. I'm back to feeling kind of imminent-sore-throat-y -- maybe its just stress.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! It was a free for all this weekend and I'm kinda ashamed. I didn't discipline myself at all and ate practically everything in sight. Well now that it's out of my system, it's on to doing what I do best...........getting myself back on track and into better shape!!!
Cardio:walk/jog 3 mi (400 calories)
Strength:quads-leg extension, leg press, squat, lunges. 3x20
Assessment:After a weekend of free for all, I'm seriously back to losing some of this ab fat!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! It was a free for all this weekend and I'm kinda ashamed. I didn't discipline myself at all and ate practically everything in sight. Well now that it's out of my system, it's on to doing what I do best...........getting myself back on track and into better shape!!!
Cardio:walk/jog 3 mi (400 calories)
Strength:quads-leg extension, leg press, squat, lunges. 3x20
Assessment:After a weekend of free for all, I'm seriously back to losing some of this ab fat!
At least you have a good time on your weekends, all we did was play video games and say things like "we REALLY should start packing up some stuff...or cleaning....or something...."
I don't know WHAT I did but the muscles in my butt and upper legs were sore last night/this morning. I can't even imagine - I walked and jogged but I've never had THAT happen. Some squats and ditto. I've started stretching more (lately my hips and hamstrings are tight, not sure whats up with that either) so maybe its the stretching. Eh.
Got in a good cardio hour last night - an old lady stopped her car next to me and was terribly concerned about me, wanted to know if I was 'running from something' and she was so worried when she saw a woman running alone at night etc. It was sweet but I was fine - to be fair it was pretty late, 9:30 ish, but I run in that neighborhood specifically because it is very well lit, entirely well-to-do single family homes so I figure if I do have a nearby attacker I will a) see them early and b) be able to knock on doors and get help.
Yy 8 lb loss was 3lbs lean and 5lbs fat and today that knowledge finally kicked in and upset me a little. Does that seem like a high amount of lean loss? Can I do anything besides keep my protein up?0 -
Yes it does seem high. Would think that 1lbs or less would be okay. So up your protein. Keep it to 0.8 grams per lb of body weight to make sure you stay anabolic.At least you have a good time on your weekends, all we did was play video games and say things like "we REALLY should start packing up some stuff...or cleaning....or something...."
I don't know WHAT I did but the muscles in my butt and upper legs were sore last night/this morning. I can't even imagine - I walked and jogged but I've never had THAT happen. Some squats and ditto. I've started stretching more (lately my hips and hamstrings are tight, not sure whats up with that either) so maybe its the stretching. Eh.
Got in a good cardio hour last night - an old lady stopped her car next to me and was terribly concerned about me, wanted to know if I was 'running from something' and she was so worried when she saw a woman running alone at night etc. It was sweet but I was fine - to be fair it was pretty late, 9:30 ish, but I run in that neighborhood specifically because it is very well lit, entirely well-to-do single family homes so I figure if I do have a nearby attacker I will a) see them early and b) be able to knock on doors and get help.
Yy 8 lb loss was 3lbs lean and 5lbs fat and today that knowledge finally kicked in and upset me a little. Does that seem like a high amount of lean loss? Can I do anything besides keep my protein up?0 -
Sounds like Niner watched all the games on Sunday! LOL
I'm trying to increase back to the weight I started lifting with. Hopefully now it won't knock me on my butt.
Cardio- 30 minutes for 341
Strength- 30 minutes for 103 calories
Incline push ups 10
Reg pushups. 10
OH press. 4 x 5. This and the following with 38 lbs total
DB deadlift 2 x 5
Squats. 3 x 5
Lunges. 3 x 5
Good mornings. 3 x 5
DB bench press 3 x 5
Glute kickbacks with 5 lbs on each leg 2 x 10
Im most likely doing to much leg work, well see how I feel tomorrow.
Water and food were good. I managed to have enough to burn to go and get an ice cream last night.
Assessment: I'm feeling stronger and that's why I wanted to try the increase. I cheated and got on the scale this morning, down 2.5 pounds!0 -
ate and drank too much this weekend so today....60 mins circuit training in the morning, 60 mins lifting in the afternoon (3x20 quad extensions, chest press, squats, rows, tricep extensions, bicep curls) then finished with 30 mins spin class. Under by 500 cals today but I figured that could make up for yesterday some. lol
Oh and this weekend I got my first compliment on muscle tone and definition in my arms! :-)0 -
ate and drank too much this weekend so today....60 mins circuit training in the morning, 60 mins lifting in the afternoon (3x20 quad extensions, chest press, squats, rows, tricep extensions, bicep curls) then finished with 30 mins spin class. Under by 500 cals today but I figured that could make up for yesterday some. lol
Oh and this weekend I got my first compliment on muscle tone and definition in my arms! :-)
Dang that's a killer workout, I only had a 30 minute walk in me today. Shuffled home and collapsed - I guess I didn't sleep enough last night (I went to bed reeeaeaaalllly late). And now I'm having my SECOND scoop of protein powder for the day. .8 x 177 = 140 grams, arrrrrgh. Only made it to 124 today. I don't know how people can stand to eat 140+ grams every day, I get so sick of it. Then again I would have had it a little easier today if I'd put down those fries...
I hope I feel a little better in an hour or two and I can knock out 30 minutes of something a little more active.0 -
Assessment: Alright, totally back on-track today. I had a pretty clean carb-up over the weekend and only gained 4lbs.
Strength: Week 2 / Phase 2 5/3/1
- Bench Press 3/3/3+ (did 10 on the last, which was awesome because last week I did less weight for 10 reps and today I met the same number of reps with more weight)
- Dips: Bodyweight + 20lbs 5 x 10
- High / Low Cable Crossovers 5 x 10
- Skullcrushers: 5 x 8
- Rope Extensions: 5 x 8 - 10
Cardio: YES!!! 30 minutes0 -
Yep I'm a football nut! And playing Fantasy just increases the watching! Good job on your workout!Sounds like Niner watched all the games on Sunday! LOL
I'm trying to increase back to the weight I started lifting with. Hopefully now it won't knock me on my butt.
Cardio- 30 minutes for 341
Strength- 30 minutes for 103 calories
Incline push ups 10
Reg pushups. 10
OH press. 4 x 5. This and the following with 38 lbs total
DB deadlift 2 x 5
Squats. 3 x 5
Lunges. 3 x 5
Good mornings. 3 x 5
DB bench press 3 x 5
Glute kickbacks with 5 lbs on each leg 2 x 10
Im most likely doing to much leg work, well see how I feel tomorrow.
Water and food were good. I managed to have enough to burn to go and get an ice cream last night.
Assessment: I'm feeling stronger and that's why I wanted to try the increase. I cheated and got on the scale this morning, down 2.5 pounds!0 -
Expect to hear more while you continue!ate and drank too much this weekend so today....60 mins circuit training in the morning, 60 mins lifting in the afternoon (3x20 quad extensions, chest press, squats, rows, tricep extensions, bicep curls) then finished with 30 mins spin class. Under by 500 cals today but I figured that could make up for yesterday some. lol
Oh and this weekend I got my first compliment on muscle tone and definition in my arms! :-)0 -
I make it easier on myself with 2 shakes minimum a day. Usually one in the morning and of course my post workout. But then again I'm a big eater and red meat and chicken are big staples in my diet.Dang that's a killer workout, I only had a 30 minute walk in me today. Shuffled home and collapsed - I guess I didn't sleep enough last night (I went to bed reeeaeaaalllly late). And now I'm having my SECOND scoop of protein powder for the day. .8 x 177 = 140 grams, arrrrrgh. Only made it to 124 today. I don't know how people can stand to eat 140+ grams every day, I get so sick of it. Then again I would have had it a little easier today if I'd put down those fries...
I hope I feel a little better in an hour or two and I can knock out 30 minutes of something a little more active.0 -
Lol, first thing I checked for was cardio! Good job!Assessment: Alright, totally back on-track today. I had a pretty clean carb-up over the weekend and only gained 4lbs.
Strength: Week 2 / Phase 2 5/3/1
- Bench Press 3/3/3+ (did 10 on the last, which was awesome because last week I did less weight for 10 reps and today I met the same number of reps with more weight)
- Dips: Bodyweight + 20lbs 5 x 10
- High / Low Cable Crossovers 5 x 10
- Skullcrushers: 5 x 8
- Rope Extensions: 5 x 8 - 10
Cardio: YES!!! 30 minutes0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! Great day yesterday and looking to keep the momentum going! Cleaning out the van today and going through the garage through some old boxes. Also planning to go to Lowe's today to find out cost on some insulation so I can add more to the attic.
Cardio:walk/jog- 3 miles (400 calories)
Strength:back- pulldowns, bent over rows, seated rows, straight arm pulldowns. 3x8-10
Assessment: Good deficit yesterday.0 -
Assessment: Feeling very good today and my weight is already down to 213 for the week which I haven't been seeing until Thursday or Friday morning. HOpefully I'm cutting some more BF this week.
Since you're looking for it it first. LOL
Cardio: I actually do cardio last but I did 30 minutes at 5mph on the Elliptical, try to keep it low-intensity.
Strength: 5/3/1
- Hack Squats 3/3/3+ (10 on the last)
- Superset 1: Walking lunges 5 x 6-8 --> Leg Extensions 5 x 8-10
- Superset 2: Romanian Deadlift 5 x 6-8 --> Lying Leg Curl 5 x 8-10
Stretch0 -
ate and drank too much this weekend so today....60 mins circuit training in the morning, 60 mins lifting in the afternoon (3x20 quad extensions, chest press, squats, rows, tricep extensions, bicep curls) then finished with 30 mins spin class. Under by 500 cals today but I figured that could make up for yesterday some. lol
Oh and this weekend I got my first compliment on muscle tone and definition in my arms! :-)
Dang that's a killer workout, I only had a 30 minute walk in me today. Shuffled home and collapsed - I guess I didn't sleep enough last night (I went to bed reeeaeaaalllly late). And now I'm having my SECOND scoop of protein powder for the day. .8 x 177 = 140 grams, arrrrrgh. Only made it to 124 today. I don't know how people can stand to eat 140+ grams every day, I get so sick of it. Then again I would have had it a little easier today if I'd put down those fries...
I hope I feel a little better in an hour or two and I can knock out 30 minutes of something a little more active.
Thanks! Mondays are hard but once I get thru the first morning workout I am ready to go! I also do 2 protein shakes a day to get the protein in I need like niner said. Gonna keep it up ....maybe in a couple months I will be where I want to be. :-)0 -
Cardio: 28 minutes of Jillian Michaels 30 Day Shred Level 2-burned 377 calories (did this AFTER the strength below)
Strength:
Lat pulldown 3x15@40
Tricep press 3x15@50
Pectoral fly/rear deltoid 3x15@25
Torso rotation 3x15@70 hard
Dual axis pull down 2x15@40, 1x15@50
Dual axis row/rear delt 1x15@40 2x15@50
Back extension 3x15@100
Shoulder press 3x15@15
Lateral raise 3x15@15
Arm curl 1x15@15, 1x15@20, 1x15@15
Arm extension 1x15@25, 2x15@30
Assessment: Stayed under my calories today, only ate a few over my normal 1200. Kept my carbs under 100, but not under 70 like the Dr. wants
BUT I did get my protein over 100g (was at 135g). Tonight was easier to push myself to workout. I guess doing 1 hour of water aerobics and JM Shred yesterday got me over the hump! Only downer is that now my shoulder is killing me AGAIN. You'd think after 2 1/2 years I could deal with having a dislocated shoulder with some ease. Any ideas on how to shore it up some more so that normal exercise doesn't strain it? 0 -
I was so tired again today - I pushed and did some running and from a cardio perspective I think I could have done more but my shins were telling me to stop or pay the consequences.
Cardio: 45 minutes walk/jog
Strength: Pushups Tried to do pushups with rows but I was so exhausted collapsed on the first attempt. And they were with light weights, half what I'd normally use.
Food: Hit 140 protein yesterday and I'm at 120 today and going to go have another scoop of protein powder so I'll be at 150. So, good for me so far but I'm already totally sick of it!
I don't know why I'm so tired - I used to go through periods where I'd just be intensely mind bogglingly exhausted for a few days or a week and my boyfriend always said it was because we were too sedentary and didn't eat healthy but maybe this is it and its some medical thing. Just gotta keep pushing through and hope it clears out.0 -
Haha! Good job!Assessment: Feeling very good today and my weight is already down to 213 for the week which I haven't been seeing until Thursday or Friday morning. HOpefully I'm cutting some more BF this week.
Since you're looking for it it first. LOL
Cardio: I actually do cardio last but I did 30 minutes at 5mph on the Elliptical, try to keep it low-intensity.
Strength: 5/3/1
- Hack Squats 3/3/3+ (10 on the last)
- Superset 1: Walking lunges 5 x 6-8 --> Leg Extensions 5 x 8-10
- Superset 2: Romanian Deadlift 5 x 6-8 --> Lying Leg Curl 5 x 8-10
Stretch0 -
Try to keep your arm close to your body on most presses and pulls. This will help to relieve some stress on the shoulder.Cardio: 28 minutes of Jillian Michaels 30 Day Shred Level 2-burned 377 calories (did this AFTER the strength below)
Strength:
Lat pulldown 3x15@40
Tricep press 3x15@50
Pectoral fly/rear deltoid 3x15@25
Torso rotation 3x15@70 hard
Dual axis pull down 2x15@40, 1x15@50
Dual axis row/rear delt 1x15@40 2x15@50
Back extension 3x15@100
Shoulder press 3x15@15
Lateral raise 3x15@15
Arm curl 1x15@15, 1x15@20, 1x15@15
Arm extension 1x15@25, 2x15@30
Assessment: Stayed under my calories today, only ate a few over my normal 1200. Kept my carbs under 100, but not under 70 like the Dr. wants BUT I did get my protein over 100g (was at 135g). Tonight was easier to push myself to workout. I guess doing 1 hour of water aerobics and JM Shred yesterday got me over the hump! Only downer is that now my shoulder is killing me AGAIN. You'd think after 2 1/2 years I could deal with having a dislocated shoulder with some ease. Any ideas on how to shore it up some more so that normal exercise doesn't strain it?0 -
Sleep. Hopefully you're not staying up too late.........................like me.I was so tired again today - I pushed and did some running and from a cardio perspective I think I could have done more but my shins were telling me to stop or pay the consequences.
Cardio: 45 minutes walk/jog
Strength: Pushups Tried to do pushups with rows but I was so exhausted collapsed on the first attempt. And they were with light weights, half what I'd normally use.
Food: Hit 140 protein yesterday and I'm at 120 today and going to go have another scoop of protein powder so I'll be at 150. So, good for me so far but I'm already totally sick of it!
I don't know why I'm so tired - I used to go through periods where I'd just be intensely mind bogglingly exhausted for a few days or a week and my boyfriend always said it was because we were too sedentary and didn't eat healthy but maybe this is it and its some medical thing. Just gotta keep pushing through and hope it clears out.0 -
Assessment: Feeling pretty good today, legs are a little tight from Tuesday, glad today was a low-intensity workout for the most part.
Cardio: Today is a planned cardio off-day
Strength: Lat's and Bi's
- Pull-ups 5 x 8-10 (got 4 for 10 and 1 for 7)
- Triset: Rope Pulldowns 4 x 10 -> Kneeling Pulldowns *same weight max reps* -> Kneeling Rope Rows *same weight max reps*
- Superset: Straight Bar Pulldowns -> Neutral Lat Pulldowns 4 x 8-10
*Trying something new to help focus on arm strength, actually started this last week*
- Barbell Curls: 5/3/1 (3/3/3+ did 9 reps on the last)
- Superset 1: Scott Curls *narrow grips* --> Constant Tension Hammer Curls 5 x 6-8
- Superset 2: Cable Curls --> Reverse Grip Cable Curls 3 x 10-12
Stretch0 -
yesterday....right hammy is tight so no cardio yet
5 rounds- 5 pullups 10 squats 20 pushups 20 crunches holding medicine ball
Felt good so I bumped it up
5 rounds 10 pullups 20 squats 20 pushups 20 flutterkicks
5 rounds 10 pullups 20 squats 20 pushups 20 bicycle crunches
so grand total -
125 pullups
250 squats
300 pushups
300 abs
hammy is still tight today so more upper body0 -
Hey gang
I like myself unconditionally!
Happy Humpday! Midweek and everything is on the up and up! Keeping within calorie deficit and making sure I'm getting in all the essentials.
Cardio: walk/jog- 3 mi (370 calories)
Strength:chest- incline press, flat bench, flyes, dips. 3x8-10
Assessment:Feeling really good today and strength was good!0 -
Hey gang!
Tuesday: Cardio only today for 319 calories in 28 minutes.
Wednesday: Strength for 135 cals.
Pushups 2 x 10
OH press 5 x 5
Deadlifts. 5 x 5
Bench. 4 x 5
Bent rows 4 x 5
Squats and lunges 5 x 5
Good mornings 4 x 5. Next time I'll try a thicker towel under the dumbbells. I couldnt finish.
Weighted glute kickbacks 2 x 100
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