"TLFC" exercise and accountability support!
Replies
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Happy Wednesday!!
Cardio: 6.25 mile run. 1 hour, 11 minutes. 11:27/mile pace. Keeping things easy while i build my base back up.
Food: on target. Been a really good week for me.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! Just 2 clients this evening.
Cardio: jog/walk- 3 miles (400 calories)
Strength: back- pullups, bent over rows, seated cable rows, pullovers. 8x8
Assessment: Cupcakes leftover from party for desert.0 -
Happy Thursday!!
Strength Training:
Goblet Squats: 5x5x25lb (didn't realize I was using lighter plate until after I was done!)
Overhead Press: 4x5x47.5lb (stopped at 4 sets due to back - still needing to be careful)
Dead Lift: 1x5x140lb
Barbell Glute Bridge: 5x5x140lb
Plank: 1x65sec
Food: on target0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Just TKO tonight.
Cardio: jog/walk- 3 mi 400 calories
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 8x8
Assessment: Not a good eating day.0 -
TGIF!!!
Cardio: 3.25 mile run. 33:18.
Food: on target0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client then and strength class. Headed down to Santa Cruz to celebrate my cousin's 30th today. Then tomorrow we celebrate my DD's real bday with family.
Cardio: NONE
Strength: NONE
Assessment: Not bad yesterday.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! One client this morning, one this evening then TKO. DW has the whole week off so I'm taking her car in to get some new tires and figure out our vacation in August upcoming.
Cardio: jog/walk 3 mi (400 calories)
Strength: quads- leg press, squat, leg extension 8x8
Assessment: Recovering from 2 big parties this weekend.0 -
Happy Monday!!!
Except for helping a friend move, took weekend off from working out to try and rest my legs. Ate okay.
Cardio: Ran 6.2 miles. 1 hour, 20 minutes. So humid out there tonight. Did this one slow...13min/mile.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 1 clients this morning and 2 tonight. Have to get new tires on my DW's car today. Damn, more money spent.
Cardio: Jog/run- 3 miles (400 calories)
Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 8x8
Assessment: I did exceptionally well yesterday.0 -
Rolled the thread! WOOT! (I'll post my Tuesday stuff later, when I actually get it in)0
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Happy Tuesday!!
Strength training:
Goblet squats: 5x5x35lb
Bench Press: 5x5x80lb
Pendlay Row: 5x5x75lb
Food: maintenance0 -
Hey gang
I like myself unconditionally!
Happy Humpday! One client this morning, then strength class and TKO tonight. Swim day for my DD with lessons.
Cardio: Jog/walk- 3 mi (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 8x8
Assessment: Good day yesterday.0 -
Happy Wednesday!!!
Cardio: 6.5 miles run. 76 minutes. 11:30/mile. Felt good.
Food: on target, even with cheesecake!0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 1 client this morning and then 2 later this evening.
Cardio: jog/walk- 3 miles (400 calories)
Strength: back- pullups, bent over rows, seated cable rows, pullovers. 8x8
Assessment: Lol, cupcakes again!0 -
Happy Thursday!!
Strength Training:
Goblet squats: 5x5x25lb
Overhead Press: 5x5x45lb
Dead Lift: 1x5x140lb
Barbell Glute Bridge: 5x5x140lb
Food: A little too much.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Just TKO tonight. DD's hitting a swimming party at the gym, so I'll just do some extra cardio today.
Cardio: jog/walk- 3 mi 400 calories
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 8x8
Assessment: Not a good eating day.0 -
Happy Friday!!
Cardio: Trail run, 3.7 miles. Kicked my butt! Hadn't been on the trails in 7 months. Loved it. Took 46 minutes.
Food: too much chocolate0 -
Happy Sunday!!
Strength Training:
Goblet Squats: 5x5x35lb
Bench Press: 5x5x80lb
Pendlay Row: 5x5x75lb
Plank: 1x68sec
Food: coconut milk ice cream did me in.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! One client this morning, one this evening then TKO. Last week of this session and then I do a make up week then will start a new session after getting back from vacation in San Diego.
Cardio: jog/walk 3 mi (400 calories)
Strength: quads- leg press, squat, leg extension 8x8
Assessment: I did fair. Nothing to be proud of though.0 -
Happy Monday!
Cardio: 3.7 mile trail run. 48 minutes. Trail running really does me in. Didn't help that it was 99 degrees out there, too.
Food: maintenance level0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 1 clients this morning and 2 tonight. Hot day today. DD will probably want to swim.
Cardio: Jog/run- 3 miles (400 calories)
Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 8x8
Assessment: Not bad. Could have done better.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! One client this morning, then strength class and TKO tonight. Play date for my DD today. Damn Minecraft.
Cardio: Jog/walk- 3 mi (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 8x8
Assessment: Good day yesterday.0 -
Happy Wednesday!!
Took Tuesday off from exercise. Felt like I needed that rest day.
Cardio: 6 mile run. 68 minutes.
Food: on target.0 -
Happy Wednesday!!
Took Tuesday off from exercise. Felt like I needed that rest day.
Cardio: 6 mile run. 68 minutes.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 1 client this morning and then 2 later this evening. Last day of the month!
Cardio: jog/walk- 3 miles (400 calories)
Strength: back- pullups, bent over rows, seated cable rows, pullovers. 8x8
Assessment: One of my clients brought me SPAM macadamia nuts. MMMMM.0 -
Happy Wednesday!!
Took Tuesday off from exercise. Felt like I needed that rest day.
Cardio: 6 mile run. 68 minutes.
Food: on target.
Ha! Meanwhile, I drive almost 30 miles to work (go to love a large city). Just wait until I start upping my miles soon for a half-marathon coming up in November.
Happy Thursday!!
Strength training:
Goblet squats: 5x5x35lb
Overhead press: 1x45lb, 4x47.5lb
Dead Lifts (wide-stance): 2x5x145lb
Barbell Glute Bridge: 3x8x145lb
Food: on target0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Just TKO tonight. Gonna be 110 degrees today! Great way to start off a new month!
Cardio: jog/walk- 3 mi 400 calories
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 8x8
Assessment: Okay eating day.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client then and strength class. Party for my cousin who getting married next month!
Cardio: NONE
Strength: NONE
Assessment: Not bad yesterday.0 -
Happy Saturday!!!!
Cardio: 5k (3.1 miles) run. 36 minutes. Local charity run. Plus, sand volleyball with friends.
Food: under due to socializing at some parties. wasn't all that hungry.0 -
Happy Sunday!!
Strength training:
Goblet Squat: 5x5x35lb
Bench press: 5x5x82.5lb
Pendlay Row: 5x5x77.5lb
Plank: 1x69sec
Food: er, made up for yesterday's low day! Wasn't the healthiest of eating this weekend, but was okay calorie total-wise.0
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