"TLFC" exercise and accountability support!

yogicarl

Happy Monday!

Cardio: sea swimming 30 minutes.

Strength: the strength to keep walking out to sea to get to swimming depth, when all I wanted to do was walk back out and get a coffee!

Food: was ravenous straight after the swim but managed to stay within reasonable calorie range.

Assessment: - a pretty good day I would say; playing PF: Dark Side of the Moon on the way back along winding country roads to complete my afternoon's work - with a coffee!

edit: funny how this accountability thing works - soon after typing here I was hitting the floor doing some push-ups! By far the best thread on MFP.

additional strength: 3 x 10 chaturanga style push-ups (forearms vertical on way down; elbows in);
3 x 8 each side - box assisted pistols (18 inch high box);
6 x 10 second L-sits (with heels still on the floor - I'm working on this one);
and finally - 5 x 5 breaths in V-sit (Boat pose).
- wasn't even going to do any strength work, so I have TLFC to thank for this - thank you!

brandiuntz

Welcome, yogicarl!

Happy Monday!

Cardio: Ran 3.1 miles (5k). 34 minutes. 10:56/mile.

Food: on target

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 1 clients this morning and 2 tonight. Cut lawn today. It's been awhile, but since we have water restrictions in my city, lawn growth has been at a standstill. At least it's still kinda green.

Cardio: Jog/run- 3 miles (400 calories), 100 burpees

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

Assessment: Didn't eat in deficit, but at least no weight gain.

ninerbuff

Welcome Jacqueline and yogicarl!

brandiuntz

Happy Tuesday!!

Football practice, 2 hours. Work as defensive end. Bruised up my shoulders on a drill. We have an important playoff game this Saturday in Kansas!

Food: on target

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! One client this morning, then strength class and TKO tonight. Gonna be warm today!

Cardio: Jog/walk- 3 mi (400 calories), 100 burpees

Strength: chest- incline bench, Hammer bench, dips, seated flyes. 8x8

Assessment: Great day yesterday.

geek23ka

i think i want in on this.
my goal is a 30 lb loss by november. i reassess at that point to see where i am. strength train 3x/week conditioning 2x/week. sometimes that conditioning is mixed in so it's more like 5x a week with lifting.

Cardio: none

Strength: deadlifts to 80%x3x5, bench pyramid to 90x1x2 with 16 sets total, and then deficit deadlifts from 3.5" for 5x5@65%

Assessment: day 3 of low carb phase. staying on track.

brandiuntz

Welcome, geek23ka!

Happy Wednesday!

Cardio: Ran 5k (3.1 miles). Same easy pace as the other day...34 minutes.


Food: too many corn tortillas tonight.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! One client this morning and 3 tonight. Another hot day today. Starting some yoga today to enhance my flexibility more.

Cardio: jog/walk- 3 miles (400 calories), 100 burpees

Strength: back- pullups, bent over rows, seated cable rows, pullovers. 8x8

Assessment: Had a couple of red vines, but overall a pretty good day.

geek23ka

hi everyone.

Conditioning:
sled +200 lbs 120 yards forwards
15 clean and press kettle bell with 12kg each side
15 ab rollouts
sled +200 lbs 120 yards backwards
25 tire slams against wall
45 battle ropes
sled +200 lbs 120 yards forwards
15 clean and press kettle bell with 12kg each side
15 ab rollouts

Strength: none

Assessment: day 4 of low carb phase. staying on track. harder to perform today. i only completed half of the conditioning workout that was planned.

brandiuntz

Happy Thursday!!

Football practice: 2 hours. Practiced as defensive end and tackle.

Food: on target.

May not get a chance to post over the weekend, as headed to Kansas for playoff game.

ninerbuff

Good job you guys!!!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF and LCW! No clients this morning and a new one this evening then TKO. DD wants to watch a movie so I'm gonna check and see what's available to watch.

Cardio: jog/walk- 3 mi 400 calories, 100 burpees

Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 8x8

Assessment: Ate okay yesterday.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! One client then and strength class. Going to a friends party who's son is celebrating his last chemo treatment.

Cardio: 100 burpees

Strength: NONE

Assessment: Sushi last night!

geek23ka

best wishes for your friend's son.

Cardio: none

Strength: bench to 120x3x5, squat to 160 for 1-3 reps x5, and then bench with 80 lbs chain for 30 reps in sets of 3-5

Assessment: after five days of low carb, i was feeling a bit nuts. gave up and drank a cider with st germain and a glass of wine. delicious, but now i am focusing on just eating whole foods today to get back to a decent frame of mind.

brandiuntz

Happy Weekend!

Tackle Football season is over...we lost our playoff game in Kansas City. Played as defensive end late in game. Been a great experience. I'll look at playing at least another season next year.

Now, my focus goes back to running, weight lifting, and the upcoming flag football season.

Food: Next the best choices due to the traveling, but only overate on Sunday.

brandiuntz

Hey gang,

I like myself unconditionally!

Happy weekend! One client then and strength class. Going to a friends party who's son is celebrating his last chemo treatment.

Cardio: 100 burpees

Strength: NONE

Assessment: Sushi last night!

Congrats to your friend's son's last chemo treatment.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! One client then and strength class. Going to a friends party who's son is celebrating his last chemo treatment.

Cardio: 100 burpees

Strength: NONE

Assessment: Sushi last night!

Congrats to your friend's son's last chemo treatment.

He's a good kid. Finally grew his hair back and weight is starting to stabilize now.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! One client this morning, one this evening then TKO. New 6 week session starts for TKO. Was crowded yesterday and expect the same this session. Saw Maleficent yesterday. Was a pretty good movie.

Cardio: jog/walk 3 mi (400 calories), 100 burpees

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

Assessment: Had pizza yesterday. Been awhile.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 1 clients this morning and 2 tonight. Leisure day for me and my DD. Taking her swimming today.

Cardio: Jog/run- 3 miles (400 calories), 100 burpees

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

Assessment: Didn't eat in deficit, but at least no weight gain.

brandiuntz

Happy Tuesday!!

Strength training: Back to it after months off. My back isn't 100%, but feel like easing back in will help the healing.

Goblet squats: 5x5x20lb

Bench press: 5x5x65lb

Barbell Row: 5x5x65lb

Plank: 1x1minute

Scissor kicks: 1x20

Food: on target after a big overage on Monday.

brandiuntz

Happy Wednesday!!

Cardio: Ran 3.25 miles. 33 minutes.

Food: on target.

ninerbuff

Happy Wednesday!!

Cardio: Ran 3.25 miles. 33 minutes.

Food: on target.

Now if I could only trim down my time to your time for the same distance! BTW, did you realize that this is one of the longest lasting current threads on MFP?:drinker: :drinker:

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! One client this morning and 3 tonight. Laundry day. Boo.

Cardio: jog/walk- 3 miles (400 calories), 100 burpees

Strength: back- pullups, bent over rows, seated cable rows, pullovers. 8x8

Assessment: Not the best eating day, but a good result on the scale.

brandiuntz

Happy Wednesday!!

Cardio: Ran 3.25 miles. 33 minutes.

Food: on target.

Now if I could only trim down my time to your time for the same distance! BTW, did you realize that this is one of the longest lasting current threads on MFP?:drinker: :drinker:

You can definitely trim your time down. Best advice is to do a little less walking and more jogging each time until you're running the entire distance. You'll adapt to it and be faster.

Pretty impressive about the thread length! It's interesting to see how my exercise has changed over the years. I've gotten a lot more active!:drinker: :drinker: :bigsmile:

brandiuntz

Happy Thursday!!

Strength Training:

Barbell Squats: 5x5x45lb

OHP" 2x5x45lb (cut this short due to back problem)

Barbell Hip Thrusts: 2x5x95lb

Deadlifts (sumo stance): 2x5x95lb

Plank: 1x60sec




Food: over ate.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF and LCW! No clients this morning and a new one this evening then TKO. Going to Jelly Belly factory this morning!!!! Wooo!!!

Cardio: jog/walk- 3 mi 400 calories, 100 burpees

Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 8x8

Assessment: Ate okay yesterday.

cmgeiger

Happy Friday! Long time MFP calorie tracker, first time poster. Love that this thread provides accountability and encouragement but without the harsh, mean comments of other threads. Mind if I join in? I’m a 47-year old female, who would like to lose 40 lbs. I overhauled my diet a few months ago, and now I’m looking to re-commit to my workouts. I love lifting heavy, but I’ve been out of the groove for awhile, so it will take me a few weeks (?) to get back up to speed.

Cardio: none.

Strength: Leg Day! Squats 5x8 (50lb), deadlifts 3x8 (45lb), extensions and hamstring curls 3x8 each, walking lunges with 15lbs dumbbells 3x10

Assessment: Made good food choices yesterday, and within calorie and macro goal.

ninerbuff

Happy Friday! Long time MFP calorie tracker, first time poster. Love that this thread provides accountability and encouragement but without the harsh, mean comments of other threads. Mind if I join in? I’m a 47-year old female, who would like to lose 40 lbs. I overhauled my diet a few months ago, and now I’m looking to re-commit to my workouts. I love lifting heavy, but I’ve been out of the groove for awhile, so it will take me a few weeks (?) to get back up to speed.

Cardio: none.

Strength: Leg Day! Squats 5x8 (50lb), deadlifts 3x8 (45lb), extensions and hamstring curls 3x8 each, walking lunges with 15lbs dumbbells 3x10

Assessment: Made good food choices yesterday, and within calorie and macro goal.

Welcome!!!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! One client then and strength class. May go to the Alameda County Fair today. Depends on how hot it gets.

Cardio: 100 burpees

Strength: NONE

Assessment: Mediterranean last night.