"TLFC" exercise and accountability support!
Replies
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Clapping for the 1 minute of pullups...................that and the burpees are KILLERS!!!today was a 2.6 mile run on winding hills
strength was a circuit:
3 One minute rounds of:
pullups
box jumps
burpees
running step ups on a large tire
squats
treadmill run 10 degreee incline at 7 mph
pushups
jumprope
Mad respect to anybody that can do a minute of clapping pull-ups.0 -
Hey gang
I like myself unconditionally!
Happy Humpday!Almost the end of the month so getting ready to change my program again. Maybe I'll do 8x8 next month.
Cardio: walk/jog- 3 mi (370 calories)
Strength:chest- incline press, flat bench, flyes, dips. 3x8-10
Assessment:Ate pretty good yesterday. A little high on sodium though.0 -
Morning!
Yesterday:
Cardio: 60 min spin class - 563 calories
Strength: Wide Grip Lat pull downs, one arm dumbbell row, seated cable row, underhand cable pulldown, alternating dumbbell curl, one arm dumbbell preacher curl, standing bicep cable curl 3 x 12
Assessment: Good day yesterday. Gotta work on eating at night though. Have a bad habit of not eating a full dinner, just grabbing something portable.0 -
Good afternoon!
Yesterday
Strength
DB overhead press 2x5
The rest are 2x10
DB bench press
Upright rows
Lunges, squats, good mornings
Push ups and chair dips
No cardio yesterday- the weights wiped me out.
I'm having a hard time eating, just not hungry earlier in the day. Forcing myself to eat doesn't work, I just feel sick. I didn't make 1200 yesterday and unless I eat a ton at dinner tonight, I won't make it today. Drinking plenty, but allergies are just killing my appetite.
Assessment: my food should have been better, but water was good. I guess my not eating is really starting to affect my energy. My workout did not go well yesterday. I still needed another set, but didn't have the energy. Tomorrow will be better!
Have a good evening.0 -
Today was strength training:
Consisted of:
3 x 10 x 15lb dumbbells of bicep hammer curls
3 x 10 x 15lb (1) skullcrushers (forget exact tricep name)
3 x 10 x 15lb bicep curls
3 x 10 x 5lb dumbbells shoulder raises.
3 x 10 x 5lb dumbbells reverse flies.
3 x 10 x 15lb dumbbells (held at shoulder) squats.
3 x 10 one leg hip bridges.
3 x 10 leg raises
3 x 10 standard pushups.
3 x 10 tricep dips.0 -
Good Morning!
Took a rest day yesterday. Monster headache all day long. I'll move legs to Friday.0 -
ran 2.8 miles
Interval circuit:
5 sets of -
bicycle crunches 25
side lateral raise 10
reverse hyper 10
cable ax chop 10 each side
upright row 10
DB military press 10
Pullups 10
Low cable row 10
ab cicuit for 5 minutes alternating crunches,flutterkicks, planks(front /side), supermans,leg rasies..0 -
Great!Morning!
Yesterday:
Cardio: 60 min spin class - 563 calories
Strength: Wide Grip Lat pull downs, one arm dumbbell row, seated cable row, underhand cable pulldown, alternating dumbbell curl, one arm dumbbell preacher curl, standing bicep cable curl 3 x 12
Assessment: Good day yesterday. Gotta work on eating at night though. Have a bad habit of not eating a full dinner, just grabbing something portable.0 -
Nice!Today was strength training:
Consisted of:
3 x 10 x 15lb dumbbells of bicep hammer curls
3 x 10 x 15lb (1) skullcrushers (forget exact tricep name)
3 x 10 x 15lb bicep curls
3 x 10 x 5lb dumbbells shoulder raises.
3 x 10 x 5lb dumbbells reverse flies.
3 x 10 x 15lb dumbbells (held at shoulder) squats.
3 x 10 one leg hip bridges.
3 x 10 leg raises
3 x 10 standard pushups.
3 x 10 tricep dips.0 -
Excellent!ran 2.8 miles
Interval circuit:
5 sets of -
bicycle crunches 25
side lateral raise 10
reverse hyper 10
cable ax chop 10 each side
upright row 10
DB military press 10
Pullups 10
Low cable row 10
ab cicuit for 5 minutes alternating crunches,flutterkicks, planks(front /side), supermans,leg rasies..0 -
Hey gang
I like myself unconditionally!
Happy Thursday! DW comes home tonight and I have to mow the lawn so that will burn a few more calories.
Cardio:stair climbing- Tabata protocol (280 calories), walk/jog- 2 mi (280 calories)
Strength:hamstring and shoulders- seated leg curls, stiff legged deadlifts, shoulder press, side laterals, bent over laterals. 3x8-10
Assessment: I caved last night while watching some shows I DVR'd. Ending up eating 6 slices of American cheese.0 -
I'm sure you're happy she's coming home. Have a great evening.
Yesterday and today were cardio only, well mostly. I added in a set of squats, lunges and push ups, body weight only. I managed to burn 280 both days.
I really want to burn up some more fat, but I'm trying to get my eating back on track. Calories were under yesterday, but the allergies left me alone today-so I should hit it right today. My husband even bought some low fat chocolate ice cream to tempt me, gotta love that : )
Assessment: Sarting to feel stronger today, real meals are probably at play there. Food has been under, water on mark or over. I'm really working on eating better today, I don't like how tired I've been. I'm starting to ramble, so time to go.0 -
Cardio day!
30 minutes of moderate jogging. Estimated 307 calories burned.
Food on track today. Only 26 calories below my net daily goal.0 -
Slacked and didn't post yesterday.
Assessment: Felt pretty good today and decided to tryy some fasted training today and continue the fast until lunch, only consuming lots of BCAA's in the form of a powder drink. Felt pretty good and still hit my 2K calories for the day.
Strength, week 3 5/3/1 phase 2
OHP 5/3/1+ (did 3... ugh.. Need to reset next week)
Dips: BW + 20lbs 5 x 10 reps
Superset 1: Lateral Raises -> Front Raises 5 x 10
Rear Delt Rows: 4 x 20 reps, slow temp, 2 sec pause at the top
Cardio: 30 min on the treadmill...
Stretch.0 -
Yesterday
Cardio: 20 min treadmill walk/run. calories? Don't know- new treadmill at the gym, took me forever to figure it out!
Strength: Shoulders/Abs 3 x 12
Seated Dumbbell Press
Standing dumbbell straight-arm front delt raise
Side lateral raise
Seated bend over rear delt raise
Exercise ball crunch
Air bike
Assessment: Water intake over. Food - under. After work softball game, then gym. By that time it was 9:30, so just a protein shake. Feeling a little tired, but I know it's from not eating all that I need to.0 -
Alright!I'm sure you're happy she's coming home. Have a great evening.
Yesterday and today were cardio only, well mostly. I added in a set of squats, lunges and push ups, body weight only. I managed to burn 280 both days.
I really want to burn up some more fat, but I'm trying to get my eating back on track. Calories were under yesterday, but the allergies left me alone today-so I should hit it right today. My husband even bought some low fat chocolate ice cream to tempt me, gotta love that : )
Assessment: Sarting to feel stronger today, real meals are probably at play there. Food has been under, water on mark or over. I'm really working on eating better today, I don't like how tired I've been. I'm starting to ramble, so time to go.0 -
Hit it!Cardio day!
30 minutes of moderate jogging. Estimated 307 calories burned.
Food on track today. Only 26 calories below my net daily goal.0 -
Good job today!Slacked and didn't post yesterday.
Assessment: Felt pretty good today and decided to tryy some fasted training today and continue the fast until lunch, only consuming lots of BCAA's in the form of a powder drink. Felt pretty good and still hit my 2K calories for the day.
Strength, week 3 5/3/1 phase 2
OHP 5/3/1+ (did 3... ugh.. Need to reset next week)
Dips: BW + 20lbs 5 x 10 reps
Superset 1: Lateral Raises -> Front Raises 5 x 10
Rear Delt Rows: 4 x 20 reps, slow temp, 2 sec pause at the top
Cardio: 30 min on the treadmill...
Stretch.0 -
Horah!Yesterday
Cardio: 20 min treadmill walk/run. calories? Don't know- new treadmill at the gym, took me forever to figure it out!
Strength: Shoulders/Abs 3 x 12
Seated Dumbbell Press
Standing dumbbell straight-arm front delt raise
Side lateral raise
Seated bend over rear delt raise
Exercise ball crunch
Air bike
Assessment: Water intake over. Food - under. After work softball game, then gym. By that time it was 9:30, so just a protein shake. Feeling a little tired, but I know it's from not eating all that I need to.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Last chance workout!!! Gotta kick it into a higher gear this morning!
Cardio:walk/jog- 3 miles (460 calories)
Strength:arms- preacher curls, seated alternate curls, lying triceps, rope pressdowns. 3x8-10
Assessment: Overate watching DVR shows. Meh.0 -
Assessment: I felt pretty darn good for a Friday.
Strength: 5/3/1 week 3 phase 2
Sumo Deadlifts 5/3/1+ (7)
Power Cleans from Hang 5/3/1+ (6)
Plyometrics: 20 min 4 different exercises.
Cardio: Switched it up today... 30 min on the Elliptical0 -
Strength day today. Feeling ready for some semi-contact flag football tomorrow. Ready to hit some people!
3x10x15lb bicep curls and hammer curls.
3x10x15(1) skull crushers
3x10 tricep dips
3x10 (with quarter raise, lower, then full raise) squats while holding 5lb dumbbells
3x10 reverse lunges
3x10 pushups
3x10x5lb reverse flies
3x10x5lb shoulder raises
3x10 kickers (not sure on name-EA Active calls them kickers)
4x10 leg raises
1x1 minute plank
10 mountain climbers
3x10 calf raises
1 x 1 minute squat hold
Food: Overate a bit tonight, but not worried, as kept it all under 2100 calories. Had some awesome sushi at lunch.0 -
My entire day was off kilter. Long story, but no workout today. I over ate today, not by a lot. Tomorrow's a new day and I have some sod to lay down.
Have a good weekend everyone!0 -
Good keeping consistent with cardio now!Assessment: I felt pretty darn good for a Friday.
Strength: 5/3/1 week 3 phase 2
Sumo Deadlifts 5/3/1+ (7)
Power Cleans from Hang 5/3/1+ (6)
Plyometrics: 20 min 4 different exercises.
Cardio: Switched it up today... 30 min on the Elliptical0 -
MMMM sushi!Strength day today. Feeling ready for some semi-contact flag football tomorrow. Ready to hit some people!
3x10x15lb bicep curls and hammer curls.
3x10x15(1) skull crushers
3x10 tricep dips
3x10 (with quarter raise, lower, then full raise) squats while holding 5lb dumbbells
3x10 reverse lunges
3x10 pushups
3x10x5lb reverse flies
3x10x5lb shoulder raises
3x10 kickers (not sure on name-EA Active calls them kickers)
4x10 leg raises
1x1 minute plank
10 mountain climbers
3x10 calf raises
1 x 1 minute squat hold
Food: Overate a bit tonight, but not worried, as kept it all under 2100 calories. Had some awesome sushi at lunch.0 -
And a new month! New goals and new challenge!My entire day was off kilter. Long story, but no workout today. I over ate today, not by a lot. Tomorrow's a new day and I have some sod to lay down.
Have a good weekend everyone!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! This week I visit with the in-laws and have lunch there! Most of the weekend will be cleaning, grocery shopping and watching football!
Cardio:run/jog- 3 miles (500 calories)
Strength: NONE
Assessment: Was spot on with food and water.0 -
Assessment: 100%
Strength: 5/3/1 Week 3 Phase 2
- Chin-ups 5 x 10
- Chest Supported Rows 5/3/1+ (7)
- DB Rows 5 x 10
- Face Pulls 5 x 10
- Shrugs 5 x 10
Ab's: Actually had a pretty big ab cramp after my last set, like from top-to-bottom... never realized that could hurt so much. LOL
- Palloff Press 2 x 25sec's
- Weighted Reverse Crunch 8x8 (8 reps -> rest 10 sec -> 8 reps, etc)
Cardio: Yeah after the ab work I was done.0 -
Hellooo,
can I join the TLFC? I love to eat and so I have realised, I love to exercise too. I'm 30 day shredding at the moment and keep joining shred groups which in turn become utterly deserted in no time at all, what's with that?! *watches the tumbleweeds rolling across the screen*.
I don't track my water, I drink when thirsty and I am often thirsty, so I think that probably covers it. What happens if you drink too much? Would a person in their right state of mind conceivably have the urge to even do that? And I'm ambivalent about goals which revolve around numbers on scales but I would live to have a group to talk exercise to that consists of more than just myself :-D
Today's exercise: level 2 30ds (strength/cardio) - 240
2 short rides total - 140
work - 200 (still trialling including work as cardio)
Ate pretty darn healthy today I think (with the exception of that hot mocha, those store bought falafels and a deeelicious serve of dark chocolate) and came in juuust under my allowance. Feeling pretty good.0 -
Another good workout!Assessment: 100%
Strength: 5/3/1 Week 3 Phase 2
- Chin-ups 5 x 10
- Chest Supported Rows 5/3/1+ (7)
- DB Rows 5 x 10
- Face Pulls 5 x 10
- Shrugs 5 x 10
Ab's: Actually had a pretty big ab cramp after my last set, like from top-to-bottom... never realized that could hurt so much. LOL
- Palloff Press 2 x 25sec's
- Weighted Reverse Crunch 8x8 (8 reps -> rest 10 sec -> 8 reps, etc)
Cardio: Yeah after the ab work I was done.0
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