"TLFC" exercise and accountability support!
Replies
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Tuesday!
Popping in to note I'll be out of commission for a bit. Back pain returned with a vengeance on Monday and Tuesday. Have not been able to drive to work. Had x-rays done yesterday. Going to doctor for follow up later today. Hopefully, it's just a severe muscle strain in the back and they can get me some relief. Even with relief, I assume I'll need to avoid a lot of exercise for a few days.
Food: been under (not hungry with the pain). Dropped a few pounds because of it.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 2 clients this morning and kbox and TKO tonight. Raining today in the Bay Area, so I expect the gym to be busy.
Cardio: Stepmill- level 9 to level 15 (300 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 8x8
Assessment: Stayed well under deficit yesterday.0 -
Tuesday!
Popping in to note I'll be out of commission for a bit. Back pain returned with a vengeance on Monday and Tuesday. Have not been able to drive to work. Had x-rays done yesterday. Going to doctor for follow up later today. Hopefully, it's just a severe muscle strain in the back and they can get me some relief. Even with relief, I assume I'll need to avoid a lot of exercise for a few days.
Food: been under (not hungry with the pain). Dropped a few pounds because of it.
Thanks, Niner. No fractures. Severe back strain in the trapezius muscle (middle right of my back, upward). Will be seeing chiropractor for 5-10 treatments. She's said I can run when I feel up to that, but wants nothing else for a couple weeks - no overhead lifting, no pushing exercises. Still managing the pain...basic things like driving and bending over hurt. I'm hoping I get the pain down enough to run a little over the weekend.
I'd appreciate any exercise suggestions.
Assessment: Lost a couple pounds (due to not eating much for a few days). Will watch diet carefully while recovering.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! No clients this morning and 2 tonight! Another rainy day.
Cardio: Stepmill- level 9 to level 15 (300 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 8x8
Assessment: Did good again yesterday.0 -
Tuesday!
Popping in to note I'll be out of commission for a bit. Back pain returned with a vengeance on Monday and Tuesday. Have not been able to drive to work. Had x-rays done yesterday. Going to doctor for follow up later today. Hopefully, it's just a severe muscle strain in the back and they can get me some relief. Even with relief, I assume I'll need to avoid a lot of exercise for a few days.
Food: been under (not hungry with the pain). Dropped a few pounds because of it.
Thanks, Niner. No fractures. Severe back strain in the trapezius muscle (middle right of my back, upward). Will be seeing chiropractor for 5-10 treatments. She's said I can run when I feel up to that, but wants nothing else for a couple weeks - no overhead lifting, no pushing exercises. Still managing the pain...basic things like driving and bending over hurt. I'm hoping I get the pain down enough to run a little over the weekend.
I'd appreciate any exercise suggestions.
Assessment: Lost a couple pounds (due to not eating much for a few days). Will watch diet carefully while recovering.0 -
Tuesday!
Popping in to note I'll be out of commission for a bit. Back pain returned with a vengeance on Monday and Tuesday. Have not been able to drive to work. Had x-rays done yesterday. Going to doctor for follow up later today. Hopefully, it's just a severe muscle strain in the back and they can get me some relief. Even with relief, I assume I'll need to avoid a lot of exercise for a few days.
Food: been under (not hungry with the pain). Dropped a few pounds because of it.
Thanks, Niner. No fractures. Severe back strain in the trapezius muscle (middle right of my back, upward). Will be seeing chiropractor for 5-10 treatments. She's said I can run when I feel up to that, but wants nothing else for a couple weeks - no overhead lifting, no pushing exercises. Still managing the pain...basic things like driving and bending over hurt. I'm hoping I get the pain down enough to run a little over the weekend.
I'd appreciate any exercise suggestions.
Assessment: Lost a couple pounds (due to not eating much for a few days). Will watch diet carefully while recovering.
Thanks, niner!0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients today and just TKO tonight! Just doing some clean up around the house today. Raining so not much I can do outside.
Cardio run/jog- 3 mi (500 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 8x8
Assessment: Steady right now.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client then and strength class. New month! Didn't quite reach goal last month, but I can still stay on track with a little more diligence this month (and some extra days!)
Cardio: Stepmill- 30 min(350 calories)
Strength: NONE
Assessment: Sushi for dinner last night means a little water retention this morning!0 -
Happy Sunday!
Back feeling better today. Since the doctor said i was allowed to run, I did.
3.2 mile run, easy pace. 36 minutes.
Food: on target.0 -
Happy Sunday!
Back feeling better today. Since the doctor said i was allowed to run, I did.
3.2 mile run, easy pace. 36 minutes.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 2 clients this morning, one later this evening then TKO class. It was a cloudy and rainy weekend, but that's what video games and family are for!
Cardio: stepmill- level 9-15 30 min (500 calories)
Strength: quads- leg press, squat, leg extension 8x8
Assessment: Did very well this weekend.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! No clients this morning and 3 tonight. Bit rainy today. Will definitely get the grill cleaned 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: Had some Cheetos, but other than that, I was on.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 2 clients this morning and kbox and TKO tonight. Start a new group strength class today!
Cardio: Stepmill- level 9 to level 15 (300 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 8x8
Assessment: Weight up a little because of sodium.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! No clients this morning and 2 tonight! House cleaning today!
Cardio: Stepmill- level 9 to level 15 (300 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 8x8
Assessment: Did good again yesterday.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients today and just TKO tonight! Just doing some clean up around the house today. Needs a good deep cleaning.
Cardio run/jog- 3 mi (500 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 8x8
Assessment: Steady right now.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client then and strength class. Going to visit MIL and FIL today.
Cardio: Stepmill- 30 min(350 calories)
Strength: NONE
Assessment: I had pizza yesterday, but no weight movement.0 -
Happy Saturday!
Back is still an issue, but I got some running in...
Friday: 3 mile run. 10:04/mile pace. felt good.
Saturday: First 5K race of the year at the San Jacinto Monument. Placed 1st in my age group (40-44)!!! 28:41. 9:15/mile. My fastest 5k ever. That was a challenge. Ran with a friend who took 3rd in her age group (30-34).
Food: on target0 -
Happy Saturday!
Back is still an issue, but I got some running in...
Friday: 3 mile run. 10:04/mile pace. felt good.
Saturday: First 5K race of the year at the San Jacinto Monument. Placed 1st in my age group (40-44)!!! 28:41. 9:15/mile. My fastest 5k ever. That was a challenge. Ran with a friend who took 3rd in her age group (30-34).
Food: on target0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 2 clients this morning, one later this evening then TKO class. DD is off today and tomorrow from school, so I got some time with her.
Cardio: stepmill- level 9-15 30 min (500 calories)
Strength: quads- leg press, squat, leg extension 8x8
Assessment: Weekend eating was good and in control.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! No clients this morning and 3 tonight.
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: Finished off the last of the Samoas last night!0 -
Happy Tuesday!
Worked late, so missed football practice (can't fully participate anyway yet). Instead, ran easy jog for 20 minutes. Not sure on distance.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 2 clients this morning and kbox and TKO tonight. DD is back to school today so routine is back.
Cardio: Stepmill- level 9 to level 15 (300 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 8x8
Assessment: Had Taco Bell yesterday for lunch, but still well within calorie intake.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! No clients this morning and 3 tonight!
Cardio: Stepmill- level 9 to level 15 (300 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 8x8
Assessment: Down a little more today.0 -
Happy Thursday!
Football practice: had to keep it light. Limited in what I can do. Ran, did stretches, squats, and practiced punting.
Food: on target.0 -
Bumping for later0
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Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients today and just TKO tonight! DW is off today so we'll have lunch and then maybe watch a movie.
Cardio run/jog- 3 mi (500 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 8x8
Assessment: Steady right now.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client then and strength class. My niece's birthday today, so that means family party day!
Cardio: Stepmill- 30 min(350 calories)
Strength: NONE
Assessment: IHOP yesterday had me over calories.0 -
Happy Saturday!!
Light, extra (normal practice is tomorrow) football practice. Spent most of it running routes as receiver to give our QB practice throwing.
Food: enjoyed some cheesecake.0 -
Happy Sunday!
Football practice: 2 hours. Still limited in what I could do. Punted, practiced as a DE.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 2 clients this morning, one later this evening then TKO class. School conferences this week so DD comes home early all week.
Cardio: stepmill- level 9-15 30 min (500 calories)
Strength: quads- leg press, squat, leg extension 8x8
Assessment: Weekend eating was good and in control.0
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