"TLFC" exercise and accountability support!
Replies
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Hey gang
I like myself unconditionally!
Happy Thursday! Only 2 clients this morning and one tonight. Leisure day today.
Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes.4x12,10,8,6
Assessment: Did really well yesterday.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients this morning, then TKO class this evening. Major grill cleaning to do today!
Cardio: jog/walk- 3 miles (600 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 4x12,10,8,6
Assessment: Did good yesterday.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client then k-box only since it's our annual Spring start up and there's a variety of classes to try out today!
Cardio: kickboxing- 60 min 350 calories
Strength: NONE
Assessment: Seafood yesterday!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! One client this morning, one tonight then TKO. Last week of the month! Let 'er rip!
Cardio: jog/walk- 3 miles (560 calories)
Strength: quads- leg press, squat, leg extension. 4x12,10,8,6
Assessment: Big party this weekend and lots of out time shopping.0 -
Happy weekend! Was a busy weekend.
Saturday: Ran my 5k race (Neon Splash Dash). Had tons of fun. This wasn't a timed race, and we had to stop and walk at the 4 "color zones" (where they sprayed us with colored water), but ran the whole thing otherwise. Not sure on time, but was probably around 45 min, which is good considered the crowd and forced walk. Great time with friends and glad I had no problems running the whole time.
Sunday: 3 games of softball. Light day, as I allowed myself just be a sub for most of the games.
Food: probably ate at maintenance all weekend, didn't track. Back on that today.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! One client this morning, then 2 tonight! A good day to start assessing how I want to look for summer too.
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. 4x12,10,8,6
Assessment: I did well yesterday.0 -
Whoops, keep forgetting to check-in.
Monday: Cardio. Walked 10k (6 miles). After such a physical weekend, a walk was in order.
Tuesday: Strength training
Upper body:
1x15, 4x10 pushups (all the way to ground version).
3x10x15 bicep curls
3x10x15 hammer curls
Shoulders: 3x10x15lb lateral raise, 3x10x15lb front lateral raise
Abs/back: 3x20 scissor kicks, 3x10 abdominal raises, 1x60sec plank.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! One client this morning and one client in the evening then a TKO class. Laundry day and haircut today.
Cardio: walk/jog- 3 miles (590 calories)
Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
4x12,10,8,6
Assessment: Did okay yesterday.0 -
Wednesday!! Hump Day!
Cardio: Ran 5k, walk 1k. 45 min total. Pace under 10min/mile.
Food: on target.0 -
Whoops, keep forgetting to check-in.
Monday: Cardio. Walked 10k (6 miles). After such a physical weekend, a walk was in order.
Tuesday: Strength training
Upper body:
1x15, 4x10 pushups (all the way to ground version).
3x10x15 bicep curls
3x10x15 hammer curls
Shoulders: 3x10x15lb lateral raise, 3x10x15lb front lateral raise
Abs/back: 3x20 scissor kicks, 3x10 abdominal raises, 1x60sec plank.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 2 clients this morning and 2 tonight. It's gonna be a long day because I have laundry to do.
Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes.4x12,10,8,6
Assessment: KFC yesterday.0 -
Nice on the push ups. Sounds like you doing more of free weight lifting again.
Yes, back to free weights. It was good to change things for awhile, but I like the focus of the free weights.
I know all the way down pushups (what does one call them?) offer a harder challenge compared to the standard way most do them. I certainly felt the difference!0 -
Nice on the push ups. Sounds like you doing more of free weight lifting again.
Yes, back to free weights. It was good to change things for awhile, but I like the focus of the free weights.
I know all the way down pushups (what does one call them?) offer a harder challenge compared to the standard way most do them. I certainly felt the difference!0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients this morning, then TKO class this evening. No more school for my DW till Easter vacation is over for her.
Cardio: jog/walk- 3 miles (600 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 4x12,10,8,6
Assessment: Must have not drank enough water because weight is way up today.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client then k-box and strength classes. DD is doing an Easter egg hunt with some school mates at one of the mother's ranches.
Cardio: kickboxing- 60 min 350 calories
Strength: NONE
Assessment: Seafood yesterday!0 -
Happy Easter!!
Friday: Cardio. Walk/run mix. 1 hour 45 minutes total. about 9km.
Saturday: rest day.
Sunday: no official exercise, but did 4 hours of yard work including trimming trees with a hand saw. Arms hurt.:laugh:
Food: overall on target.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! One client this morning, one tonight then TKO. It's a new month with new aspirations and goals. Let's start getting ready for summer!
Cardio: jog/walk- 3 miles (560 calories)
Strength: quads- leg press, squat, leg extension. 4x12,10,8,6
Assessment: Big party this weekend and lots of out time shopping.0 -
Happy Monday!
Cardio: running with a little walking thrown in. 4 miles total.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! One client this morning, then 2 tonight! Spending some time with the family today.
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. 4x12,10,8,6
Assessment: Did okay yesterday.0 -
Tuesday!!
Cardio: 2 mile run (part of a "running" challenge).
Strength Training: 3x10 full pushups, 3x10 tricep pushups, 2x10 diamond pushups, 3x20 scissor kicks, 1x15 leg raises, 2x40sec side planks, 1 60sec plank.
Food: a little over.0
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