"TLFC" exercise and accountability support!

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  • Lifting_Knitter
    Lifting_Knitter Posts: 1,025
    Bumping so I can start doing this later, today was a rest day for me.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    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.
    I need to start improving my running time. Eh, not that I'm an enthusiastic runner anyway. Good job.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! One client this morning and one client in the evening then a TKO class. Taking my DD and her best friend to watch the Croods today as well as a dental appointment for me this morning after training.

    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.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    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.
    I need to start improving my running time. Eh, not that I'm an enthusiastic runner anyway. Good job.

    Thanks. I recorded my fastest mile last night - 8min 20sec. It's been interesting to me exploring running. I don't consider myself enthusiastic (still think strength training is more "fun"), but it has been an enjoyable add to my fitness. I definitely feel better since I started running.
  • Lifting_Knitter
    Lifting_Knitter Posts: 1,025
    Hi, my first time logging if you all don't mind me joining in.

    Cardio: running 3 miles 26:47 burned 319 calories

    Strength: 40 minute session

    Dips 3x12
    Half pushup 3 x15
    Double crunch 3x15
    Oblique twist 3x15
    Barbell curl 2x15, 1x10
    Seated curl 1x15, 2x10
    Skullcrushers 3x15
    Kickbacks 2x15, 1x10

    Assessment: food i was good on. i concentrate more on portions then calories. Need to up my water because my protein shake dehydrates me.

    Hope I followed this right.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hi, my first time logging if you all don't mind me joining in.

    Cardio: running 3 miles 26:47 burned 319 calories

    Strength: 40 minute session

    Dips 3x12
    Half pushup 3 x15
    Double crunch 3x15
    Oblique twist 3x15
    Barbell curl 2x15, 1x10
    Seated curl 1x15, 2x10
    Skullcrushers 3x15
    Kickbacks 2x15, 1x10

    Assessment: food i was good on. i concentrate more on portions then calories. Need to up my water because my protein shake dehydrates me.

    Hope I followed this right.
    You did! Welcome and feel free to ask any questions if you have any!

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 2 clients this morning and 2 tonight. BIL and SIL come in today to stay with us again.

    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: Bad food day yesterday. Well over in calories.
  • Lifting_Knitter
    Lifting_Knitter Posts: 1,025
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 2 clients this morning and 2 tonight. BIL and SIL come in today to stay with us again.

    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: Bad food day yesterday. Well over in calories.

    Bad food, maybe but great workout!

    Happy thursday!

    Cardio: none

    Strength training: 45 minutes

    Squat 4x15
    Lunge 3x12
    Barbell glute bridge 3x15
    Calf raise, sitting barbell 3x15
    Donkey kicks 3x15
    Ball leg curl 3x15
    Ab crunches 3x15
    Bicycle crunch 3x15

    Assessment: sodium level poor today since I went and had a fun day with my daughter. Food and other macros were decent.

    Question: would you like to know my weights? How do you format it, i don't understand the numbers.... :embarassed:
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Bad food, maybe but great workout!

    Happy thursday!

    Cardio: none

    Strength training: 45 minutes

    Squat 4x15
    Lunge 3x12
    Barbell glute bridge 3x15
    Calf raise, sitting barbell 3x15
    Donkey kicks 3x15
    Ball leg curl 3x15
    Ab crunches 3x15
    Bicycle crunch 3x15

    Assessment: sodium level poor today since I went and had a fun day with my daughter. Food and other macros were decent.

    Question: would you like to know my weights? How do you format it, i don't understand the numbers.... :embarassed:
    You can puts your weights up if you prefer. I don't emphasize it as much since personally I don't since intensity of how an exercise feels is more important. Sometimes I feel stronger, somedays I don't.
    But if you do you can do it like this.

    Curls 30lbs 3x10: so that's 30lbs for 3 sets of 10 repetitions

    Now if you progressively increase the weight each set, you can do it like:

    30, 35, 40lbs 3x10 and I would understand it.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Welcome, goldmoonjd!

    Forgot to post my workouts.

    Wednesday: Cardio: ran 4.5 miles.

    Thursday: Run 1 mile (9min30sec), Strength training (light):

    4x10 full pushups.
    1x10 standard pushups.
    3x10 Frog Squats.
    3x20 Scissor kicks.
    1x60sec plank.

    Food: eating too much junk this week. Calories around maintenance.
  • Lifting_Knitter
    Lifting_Knitter Posts: 1,025
    Cardio: 7 minute walk calories 52 (warmup to strength)

    Strength training (45 minutes)

    Barbell rows 45 lbs, 1x15 and 55,60,65 lbs 3x12
    Seated cable row 25,35,40 lbs 3x15
    Lat pulldown 30 lb 2x15 and 45 lbs 1x10
    Straight arm cable pressdown 15 lbs 1x15 and 17.5, 20 lbs 2x12

    Assessment: sodium high again but Lost 1.3% body fat in one month and a few inches everywhere but my arms. Went from 24% to 21.4% in 2 months. Color run tomorrow very excited!

    Good job with your running brandi, I need to do more of that.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Cardio: 7 minute walk calories 52 (warmup to strength)

    Strength training (45 minutes)

    Barbell rows 45 lbs, 1x15 and 55,60,65 lbs 3x12
    Seated cable row 25,35,40 lbs 3x15
    Lat pulldown 30 lb 2x15 and 45 lbs 1x10
    Straight arm cable pressdown 15 lbs 1x15 and 17.5, 20 lbs 2x12

    Assessment: sodium high again but Lost 1.3% body fat in one month and a few inches everywhere but my arms. Went from 24% to 21.4% in 2 months. Color run tomorrow very excited!

    Good job with your running brandi, I need to do more of that.

    Have fun on the color run!! I have a 5k in 2 weeks. Just did the Neon Splash Dash in late March.

    Friday: Cardio. Ran 5k (3.11 miles). Time was 30 minutes.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Cardio: 7 minute walk calories 52 (warmup to strength)

    Strength training (45 minutes)

    Barbell rows 45 lbs, 1x15 and 55,60,65 lbs 3x12
    Seated cable row 25,35,40 lbs 3x15
    Lat pulldown 30 lb 2x15 and 45 lbs 1x10
    Straight arm cable pressdown 15 lbs 1x15 and 17.5, 20 lbs 2x12

    Assessment: sodium high again but Lost 1.3% body fat in one month and a few inches everywhere but my arms. Went from 24% to 21.4% in 2 months. Color run tomorrow very excited!

    Good job with your running brandi, I need to do more of that.
    Excellent! Body fat loss percentage is a better way to gauge than with just weight.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then k-box and strength classes. Party for my mom's birthday today! She's 87!

    Cardio: kickboxing- 60 min 350 calories

    Strength: NONE

    Assessment: Overate again.
  • Lifting_Knitter
    Lifting_Knitter Posts: 1,025
    Party for my mom's birthday today! She's 87!

    :drinker: happy birthday to your mom! Party!
    I have a 5k in 2 weeks.

    I can't wait to see how you do Brandi! Let us know right before so we can cheer you on!

    Yesterday

    Cardio: color mania 5K 27:30 337 calories

    Strength: none

    Assessment: overate, waited too long between meals. Color mania 5k was a blast. Took 2:30 to get through all the walkers, they stood at the front for some reason. :grumble: but it was still fun. 8,000 people participated in the race.

    Will edited this later to include todays workout.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy weekend!

    Happy birthday to your mom, Niner!

    Congrats on that run, goldmoonjd! The Neon Splash was like that...walkers up front and organizers did not do a good job of reminding them to stay back. But, it also wasn't a timed run.

    Saturday: Cardio: 1 mile run. 9:53.

    Sunday: light strength training and 2 softball games.

    3x10 full pushups.
    3x20 scissor kicks, 3x15 leg raises.

    Food: Did okay this weekend.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Good job you two! As for me, I fell off the wagon and got dragged a little this weekend.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! One client this morning, one tonight then TKO. Man weekend was a bust. 3 family parties totally threw off my eating, so now I'm starting from square one again.

    Cardio: jog/walk- 3 miles (560 calories)

    Strength: quads- leg press, squat, leg extension. 4x12,10,8,6

    Assessment: Family parties are tough NOT to eat at.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Glad to see you back on track, Niner!

    Monday!

    Cardio: 5k...actually ran 6k. Pace was 9'55".

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Glad to see you back on track, Niner!

    Monday!

    Cardio: 5k...actually ran 6k. Pace was 9'55".

    Food: on target.
    Lol, run a 6k to kill a 5k with ease. Yep, that's how you do it!

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