"TLFC" exercise and accountability support!

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Replies

  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Congrats to your Giants, niner!

    Forum update...definitely needs some work. Figured out how to bookmark this thread, at least. They need to fix the size/resolution/font. Way too narrow on a desktop monitor.

    Wednesday:

    Worked late, so no exercise. Argh.

    Food: a little over.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    edited October 2014
    Food: good 160 g of protein :)
    Cardio: 1 hour Group Blast (high intensity step aerobics)

    Strength: Phase 3, week 4, upper B of Nia Shanks' Muscle sculpting program

    OHP 55 lbs 3x5 4x4 supersetted with
    neutral grip pull downs 120 lbs 3x8, 2x7, 1x5 1x3 (I suck at OHP)

    1 arm db bench press 35 lbs 5x8, 1x5 supersetted with
    1 arm db bent over rows 60 lbs 5x9, 1x5

    BP: (warmed up a few sets) 85 lbs 3x8

    Triset:

    curls 20 lbsdbs 3x13
    cable rope pushdowns 55lbs 3x13
    cable upright rows 75lbs 3 x13

    Other: 1 hour vinyasa yoga class


    1 workout left in this program :) woohoo


  • ninerbuff
    ninerbuff Posts: 48,972 Member
    brandiuntz wrote: »
    Congrats to your Giants, niner!

    Forum update...definitely needs some work. Figured out how to bookmark this thread, at least. They need to fix the size/resolution/font. Way too narrow on a desktop monitor.

    Wednesday:

    Worked late, so no exercise. Argh.

    Food: a little over.
    There's a "star" near the top of the page on the right. That should bookmark it for you.

  • tsimblist
    tsimblist Posts: 206 Member
    Happy Thursday! Looks like it will be another busy day at the office.

    Cardio: 7.41 mile jog/run (1026 cal).

    Strength: Not today.

    Assessment: Nutrition calories went over plan yesterday due to an English muffin slathered with Nutella (320 calories). I have adjusted today's plan to compensate for that.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 1 client this morning and then 2 this evening. DD is off from school the rest of the week!

    Cardio: stepmill- level 9 (400 calories)

    Strength: back- pullups, bent over rows, seated cable rows, pullovers. 4x20

    Assessment: Too lazy to cook last night so had Taco Bell instead.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Thursday!!

    Cardio: 4 mile run. Easy pace. 10:51/mile


    Food: on target.
  • BetterKimmer
    BetterKimmer Posts: 178 Member
    Hi again! I reached my goal weight in August and suddenly realized what I thought was a good goal weight (and it was, for needing to lose 75lbs) is 15-20lbs off from what I really want for the new fitness level in my life. I hope this forum is a new tool for me to play with to reach my new goal.

    Here's today. And it hurt. In a good way. :p

    Strength - Barbell Squats, 4 sets of 12 reps @ 95-155lbs, 5 super sets of walking lunges, 20 each leg w/leg press @ 180-270lbs(PR!), 5 super super set of barbell sumo squats @ 60lbs, body weight pulse squat 30 rep, curtsy lunges 10 each leg, stiff leg dead lift @ 110lbs.

    Cardio - 20 min on Stairmaster switching between minutes for 10 min at level 6, 10 minutes at level 8 doing double steps

    Nutrition - Hit over 200g on the proteins again :D and fair on carbs. Coulda left the mayo out of the tuna, but, eh.

    I wish I knew about this forum before. The last couple of week or more, have been bad with the nutrition. I could have used a finger wag to get me on my way earlier.

    Night everyone!

  • tsimblist
    tsimblist Posts: 206 Member
    TGIF!

    Cardio: Walked laps between sets.

    Strength: Overhead Intensity day (942 calories). Squats, Overhead Press, Hang Snatch, Weighted Dips, Hanging Knee Raises, Pull-ups. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-10-10

    Assessment: Nutrition back on track and planned out for today. Scale has recovered from last weekend just in time for this weekend.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning then TKO tonight. Upgraded my Directv to more available recording times (5 shows at once) and a larger memory.

    Cardio: jog/walk- 3 mi 400 calories

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 4x20

    Assessment: Ribs and rice last night.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then strength class. Game one of the NLCS tonight! Go GIANTS!!!

    Cardio: NONE

    Strength: NONE

    Assessment: Overdid it a little yesterday, so up a little.
  • BetterKimmer
    BetterKimmer Posts: 178 Member
    It's the weekend!

    Cardio - none

    Strength - none, Yay for rest day!

    Assessment - none -Ha! It is too early, but probably won't be around the rest of the day to say. However, I did have an fairly good week overall. Best week in a long time, actually. So I'll keep it up.

    Hope everyone's weekend is going well.
  • tsimblist
    tsimblist Posts: 206 Member
    Happy weekend!

    Cardio: 65 minutes on the Stationary cycle (710 calories).

    Strength: none

    Assessment: Nutrition was on plan yesterday. And on track today.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Sunday!!

    Not a great couple days...no workouts on Friday or Saturday. Overate, too. Got to get more consistent.


    Sunday:

    Cardio: 9 mile run. Easy pace. 112 minutes (1:52).

    Food: on target today.
  • tsimblist
    tsimblist Posts: 206 Member
    edited October 2014
    Happy Monday!

    Cardio: Walked laps between sets.

    Strength: Bench Volume day (969 calories). Squats, Bench Press, Deadlifts, Weighted Dips, Pull-ups. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-10-13

    Assessment: Behaved this weekend in the nutrition area. The scale rewarded me yesterday with 170 lbs. I haven't seen a number like that since April 2014. Not sure how long this cut will continue. The scale claims that I am 23.7% body fat. Not sure I believe it, that seems high.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Bootcamp training this morning one client this evening then TKO tonight. Conference today with my DD's teacher to discuss her academic progression.

    Cardio: run/jog 2 miles (300 calories)

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

    Assessment: Not a great day for my teams yesterday. Lost in FFL and the Giants lost too.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    tsimblist wrote: »
    Happy Monday!

    Cardio: Walked laps between sets.

    Strength: Bench Volume day (969 calories). Squats, Bench Press, Deadlifts, Weighted Dips, Pull-ups. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-10-13

    Assessment: Behaved this weekend in the nutrition area. The scale rewarded me yesterday with 170 lbs. I haven't seen a number like that since April 2014. Not sure how long this cut will continue. The scale claims that I am 23.7% body fat. Not sure I believe it, that seems high.
    Congrats! 170lbs would be a good weight for me to stay cut all year around.
  • BetterKimmer
    BetterKimmer Posts: 178 Member
    Hey Everyone!

    Cardio:     Walk/Jog/Sprint 15% incline, 30 sec intervals for 15 min, Jog/Sprint 3% incline for 15 min

    Strength:     Squats 95-135lbs, stationary lunges 40-55lbs, single leg curls 35lbs, single leg extension 25lbs - all at 4 sets of 28 (7 normal speed, 7 slow, 7 half up, 7 half down) Adductor and abductor 4x12 130lbs+

    Assessment:     Bad,sad weekend. Funeral with mass food. Too much cheese! Good so far today, but still not done. Going for the protein goal though.
  • BetterKimmer
    BetterKimmer Posts: 178 Member
    tsimblist wrote: »
    Happy Monday!

    Cardio: Walked laps between sets.

    Strength: Bench Volume day (969 calories). Squats, Bench Press, Deadlifts, Weighted Dips, Pull-ups. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-10-13

    Assessment: Behaved this weekend in the nutrition area. The scale rewarded me yesterday with 170 lbs. I haven't seen a number like that since April 2014. Not sure how long this cut will continue. The scale claims that I am 23.7% body fat. Not sure I believe it, that seems high.

    My scale is wacked too. I am staying away from the scale and trying to go more on what I look like, so it has been a bit since I was on it so that I could give you an example, but I know it was way off for BF%, although weight seemed fairly accurate. Good job on the 170 though! Especially after a weekend. :)

  • arditarose
    arditarose Posts: 15,573 Member
    edited October 2014
    Hi! I'd like to join in on the fun.

    Cardio: 30 minute intervals on stationary bike

    Strength: Back and triceps. Lat Pull, Face Pull, Cable pullover, Y Raise, Tricep kickbacks, Cable Diagonal Raise, Chin-ups. Trunk: Leg raises from bench, planks

    Assessment: Really working on my calories right now. Last week I upped them probably too quickly to maintenance (though MFP estimates maintenance lower than some sites suggest my TDEE to be). Today I ate pasta and veggies with ground turkey for dinner and felt really proud about it. Not guilty, because I truly needed it. I also ate a whole pint of chocolate frozen yogurt and am proud of that too.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 1 client this morning and 2 tonight. Conference went good. My DD recognized issues she needs to improve on and made a commitment to the teacher to do much better.

    Cardio: jog/walk 2 mile (300 calories)

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

    Assessment: Did really well yesterday.
  • tsimblist
    tsimblist Posts: 206 Member
    Happy Tuesday!

    Cardio: Jogged/ran 8.01 miles (1295 calories).

    Strength: none

    Assessment: Followed nutrition plan yesterday and have it planned out for today.
  • tsimblist
    tsimblist Posts: 206 Member
    ninerbuff wrote: »
    Congrats! 170lbs would be a good weight for me to stay cut all year around.
    BetterKimmer wrote: »
    ... Good job on the 170 though! Especially after a weekend. :)

    Thank you both.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Tuesday!

    Cardio: 6 mile run. 67 minutes.

    Food: on target.
  • tsimblist
    tsimblist Posts: 206 Member
    Happy Humpday!

    Cardio: none -- It was down pouring outside when I was ready to go to the gym. So I lifted in my home gym. But I have no place to walk laps.

    Strength: Overhead Recovery day (852 calories). Barbell Hip Thrusts, Roman Chair Sit-ups, Squats, Overhead Press, Straight legged deadlifts. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-10-15

    Assessment: Nutrition on track yesterday and planned for today.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    tsimblist wrote: »
    Happy Humpday!

    Cardio: none -- It was down pouring outside when I was ready to go to the gym. So I lifted in my home gym. But I have no place to walk laps.

    Strength: Overhead Recovery day (852 calories). Barbell Hip Thrusts, Roman Chair Sit-ups, Squats, Overhead Press, Straight legged deadlifts. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-10-15

    Assessment: Nutrition on track yesterday and planned for today.
    Every now and then I would use my home stairs for cardio. Helps for me that I can see the TV from them.

  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning, then strength and TKO tonight. Little rainy this morning. Got this morning to myself so going to hit a little more cardio if I can.

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

    Strength: chest- incline bench, Hammer bench, dips, seated flyes. 4x20

    Assessment: Good day yesterday.
  • BetterKimmer
    BetterKimmer Posts: 178 Member
    Morning!

    I guess I need to report for previous day because I am online in the morning and work out in afterrnoon/evening. Throws me off. Well, here's yesterday:

    Cardio - Jump rope 3min, HIITS on stepper and treadmill 20 min each, elliptical 20 min

    Strength - Barbell press 5x8-10 @ 45-75lbs, incline dumb bell press 3x8 @ 60lbs, cable fly 4x10 @ 35-40lbs, fly machine 3x10 @ 100lbs, press machine 3x10 @ 55lbs.
    3 Supersets of mountain climbers 1 min, knee to elbow plank x20, opposite toe touches lying on bosu x20

    Assesment - Pretty good. Hit the protein goal and calories under control, which was better that the weekend or Monday with a cake in the house (had said cake removed).

    The good day yesterday has me encouraged about today. Heck, the rest of the week!


  • brandiuntz
    brandiuntz Posts: 2,717 Member
    ninerbuff wrote: »
    Every now and then I would use my home stairs for cardio. Helps for me that I can see the TV from them.

    I used to use the stairs before I took up running. Still do them on occasion, if I want some type of "hill" work when i can't run outside. Can't see my TV, though. :'(
  • cw106
    cw106 Posts: 952 Member
    newbie to strength training here.had a doctors check,health mot at gym,induction and a personalised training plan from qualified PT.
    sw 235. joined mfp/gym 4 months ago.
    cw 192
    gw 179.

    CARDIO. swimming freestyle 62 mins.700 cal burn.rowing machine 30 mins/ 5km 280 cal burn.
    elliptical( my nemesis) 13 mins 86 cal burn.

    CORE. plank. 3x 20 secs.
    medicine ball abdominal crunches. 3x15.

    STRENGTH. today arms .
    barbell curls 3x15x 6.25kg.tricep pulldowns. 3x15x8.75 kg.

    under calorie goal as ever.
    ASSESSMENT .can feel benefit of adding core/ strength training already after 7 days.

    looking forward to input from group.
    tia.
  • BetterKimmer
    BetterKimmer Posts: 178 Member
    tsimblist wrote: »
    Happy Humpday!

    Cardio: none -- It was down pouring outside when I was ready to go to the gym. So I lifted in my home gym. But I have no place to walk laps.


    I did Jim Stoppani's Shortcut to Shred (bodybuilder.com) back in the summer. The program has you perform plyo's for one minute in between sets. He gives you a fairly good list of options. Makes a workout anything but boring and gets pretty brutal, but the results were great. Finally saw abs between the workout and meal plan. Take a peek a that for rest period cardio ideas.

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