"TLFC" exercise and accountability support!

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Replies

  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Monday!!

    Strength Training:

    Overhead Bench Press: 5x5x52.5lb

    Dead Lift: 1x5x165lb (new PR)

    Barbell Glute Bridges: 4x5x165lb, 1x10x165lb (new PR)


    Food: a little over
  • tsimblist
    tsimblist Posts: 206 Member

    Congrats on your PR!!

    Thank you.
  • tsimblist
    tsimblist Posts: 206 Member
    Happy Tuesday! HRV threw a red light ( https://dl.dropboxusercontent.com/u/19811888/ithleteHRV20140930.png ). So I have decided to follow the recommendation and take a rest day.

    Cardio: Rest day.

    Strength: Tomorrow

    Assessment: Nutrition back on track. Need to plan for today.
  • ninerbuff
    ninerbuff Posts: 48,984 Member
    Happy Monday! Busy weekend. Saturday I set a new PR at a local 5K event. Sunday was a potluck celebration for my Mom's 80th birthday. Haven't been tracking nutrition very well on weekends.

    Cardio: Walking laps in gym between sets. Two laps of 1/12 mile is close to a 3 minute rest.

    Strength: Bench Volume day (1059 calories). Squats, Bench Press, Deadlifts, Weighted Dips, Pull-ups. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-09-29

    Assessment: Scale jumped up a few pounds due to weekend events. I expect the water weight to subside later this week. Nutrition planned out for today and on track so far.
    Congrats!
  • ninerbuff
    ninerbuff Posts: 48,984 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 1 client this morning and 2 tonight. Haircut this morning after workout.

    Cardio: stepmill- level 9 (400 calories)

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

    Assessment: Okay yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Tuesday!!

    Cardio: 4 mile run. 43 minutes. 10:43/mile.

    Food: a little too much again.
  • tsimblist
    tsimblist Posts: 206 Member
    Congrats!

    Thank you.
  • tsimblist
    tsimblist Posts: 206 Member
    Happy Humpday! Another busy day at the office.

    Cardio: Walked laps between sets.

    Strength: Overhead Recovery day (786 calories). Barbell Hip Thrusts, Roman Chair Sit-ups, Squats, Overhead Press, Straight Leg Deadlifts. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-10-01

    Assessment: Nutrition on plan yesterday and planned out for today. Scale returning to before weekend readings.
  • ninerbuff
    ninerbuff Posts: 48,984 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning, then strength and TKO tonight. New month! Reassessing goals and making adjustments to reach them by the end of the year!

    Cardio: run/jog- 2 miles (400 calories)

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

    Assessment: Good day yesterday.
  • tsimblist
    tsimblist Posts: 206 Member
    Happy Thursday!

    Cardio: 65 minutes on stationary cycle (710 calories).

    Strength: Ab wheel rollouts 3x10

    Assessment: Nutrition on track yesterday and planned out for today.
  • ninerbuff
    ninerbuff Posts: 48,984 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 1 client this morning and then 3 this evening. Let's get some work done!!!

    Cardio: stepmill- level 9 (400 calories)

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

    Assessment: I was okay yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Thursday!!!

    Cardio: 4 mile run. 42 minutes. Some interval work.

    Food: on target
  • tsimblist
    tsimblist Posts: 206 Member
    TGIF!

    Cardio: Walked laps between sets.

    Strength: Bench Intensity day (975 calories). Squats, Bench Press, Dips, Weighted Hanging Knee Raises, Chin-ups, Hang Snatch. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-10-03

    Assessment: Nutrition on target for yesterday. Planned out and on track for today.
  • ninerbuff
    ninerbuff Posts: 48,984 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning then TKO tonight. Laundry today.

    Cardio: jog/walk- 3 mi 400 calories

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

    Assessment: Had pork shoulder for dinner last night.
  • ninerbuff
    ninerbuff Posts: 48,984 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then strength class. DW has a performance tonight at a dinner dance.

    Cardio: NONE

    Strength: NONE

    Assessment: Ate okay yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Saturday!!!

    Have missed 2 days of strength training this week...Wednesday I had plans. Friday, small strain in my lower back. Decided to give it some extra rest.


    Cardio: 8 mile run (long run of the week). 89 minutes. 11:10/mile pace. Gorgeous fall weather helped me feel awesome on this run.


    Food: on target.
  • tsimblist
    tsimblist Posts: 206 Member
    Happy Sunday! Ran another 5K for charity yesterday. Official time was 23 seconds slower than last week. I'm happy with my performance considering the course was hillier and mostly gravel roads or pasture fields which were a challenge in my XeroShoes.

    Cardio: Rest day

    Strength: Rest day

    Assessment: Way over on calories yesterday. At least I kept it low fat (13% of calories).
  • tsimblist
    tsimblist Posts: 206 Member
    Happy Monday!

    Cardio: Walked laps around gym between sets.

    Strength: Overhead Volume day (917 calories). Squats, Overhead Press, Deadlifts, Weighted Dips, Weighted Chin-ups. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-10-06

    Assessment: Did well for lunch yesterday. Then went to my Son's house to watch the 49ers (his team) and pigged out on pizza. Scale shows significant water weight jump.
  • ninerbuff
    ninerbuff Posts: 48,984 Member
    Happy Saturday!!!

    Have missed 2 days of strength training this week...Wednesday I had plans. Friday, small strain in my lower back. Decided to give it some extra rest.


    Cardio: 8 mile run (long run of the week). 89 minutes. 11:10/mile pace. Gorgeous fall weather helped me feel awesome on this run.


    Food: on target.
    Nice run!!!
  • ninerbuff
    ninerbuff Posts: 48,984 Member
    Happy Monday!

    Cardio: Walked laps around gym between sets.

    Strength: Overhead Volume day (917 calories). Squats, Overhead Press, Deadlifts, Weighted Dips, Weighted Chin-ups. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-10-06

    Assessment: Did well for lunch yesterday. Then went to my Son's house to watch the 49ers (his team) and pigged out on pizza. Scale shows significant water weight jump.
    And they won!!!! Good job!!
  • ninerbuff
    ninerbuff Posts: 48,984 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Bootcamp training this morning one client this evening then new TKO session starting this week!!!

    Cardio: run/jog 2 miles (300 calories)

    Strength: quads- leg press, squat, leg extension 2x25

    Assessment: Just stayed home and watched the games yesterday on TV.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Monday!!!

    Skipped softball on Sunday...felt lazy.

    Strength Training:

    Squats: 1x20 (no weight)

    Bench Press: 5x5x85lb

    Pendlay Row: 5x5x80lb

    Plank: 1x60sec

    Scissor Kicks: 1x20


    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,984 Member
    I like myself unconditionally!

    Happy Tuesday! 1 client this morning and 2 tonight. Hamstring and shoulders today!!!

    Cardio: jog/walk 2 miles (300 calories)

    Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 4x20

    Assessment: Okay yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Tuesday!!!

    (ok...got to give this new forum format a try. Not yet impressed)

    Cardio: 4 mile run. 43 minutes. 10:44/mile pace


    Food: Adjusted calories down slightly. Feel like I'm still overeating slightly. Weight has sat 168-170lb, which is too high. Got to get it back down. We'll see how this goes. On the new target tonight!
  • ninerbuff
    ninerbuff Posts: 48,984 Member
    GIANT WIN!!!! Doing the happy dance burns calories!!!!
  • tsimblist
    tsimblist Posts: 206 Member
    Happy Humpday! Stationary cycle yesterday for 692 calories.

    Cardio: Walked laps between sets.

    Strength: Bench Recovery day (873 calories). Barbell Hip Thrusts, Roman Chair Sit-ups, Squats, Bench Press, Straight legged deadlifts. Logged at: jefit.com/members/user-logs/log/?xid=1655018&dd=2014-10-08

    Assessment: Had some grapes and a chocolate mini doughnut over plan for yesterday. Today is planned out and on track so far.
  • tsimblist
    tsimblist Posts: 206 Member
    ninerbuff wrote: »
    GIANT WIN!!!! Doing the happy dance burns calories!!!!

    Are you referring to the new forum update?
  • BetterKimmer
    BetterKimmer Posts: 178 Member
    This is my first time joining in the fun. Sweet. I actually am heading to the gym in while, but thought I would give this a try from yesterday info. Mine may sound weird since I follow Jim Stoppani's workout principles from his Shortcut to Shred program; 1 min of plyos/cardio between each set of lifting, then regular cardio.

    Cardio - 1500m row/5.5min (warm up), 4 minute bench set up w/jump, 3 minutes each of jumping squats, side to side jumps, jumping jacks with 10lbs ball raise, 35lbs kettleball swings (all between sets), HIITs on stairmaster 20 minutes

    Strength - 4 sets barbell bench press, 3 sets incline dumb bell press, 3 sets cable fly, 3 sets on seated fly machine, 3 sets incline fly.

    Nutrition - Pretty good all day, until cheez-its found their way into my cottage cheese. (forgot to log. Or maybe didn't want to. :p ) but the 200g of protein I am happy with. Water, ok, but could have done more.

    Ok, Go!
  • BetterKimmer
    BetterKimmer Posts: 178 Member
    BetterKimmer wrote: »
    4 minute bench set up w/jump
    Ok, Go!

    Step ups with jump**

  • ninerbuff
    ninerbuff Posts: 48,984 Member
    tsimblist wrote: »
    ninerbuff wrote: »
    GIANT WIN!!!! Doing the happy dance burns calories!!!!

    Are you referring to the new forum update?
    Sorry SF GIANTS WIN!!!!!

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