"TLFC" exercise and accountability support!
Replies
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Not sure what happened there ??? ^^^^0
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Welcome!!!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.
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Cardio: none
Strength: Legs & Abs - Front Squats 8x8, DB Deadlift 4x20, Leg Curl & Extension Circuit 4x15, Sitting & Standing Toe Raises 3x28, 50 Leg Raises, & 50 Crunches
Assessment: Pretty sore throughout the day from the workout and Monday's cardio, but should be all good in the long-run. Stuck with the planned meals and cardio goals for the day so my energy levels have been stable. Hitting my protein goals of approx. 1g of protein per lb. Still playing around with the the fat and carb goals. Lots of sodium but nearly a gallon of water throughout the day to help flush that out.
may need to stretch before bed.0 -
Joining in;
Cardio: Tempo run on the treadmill - 3.01 miles in 25:58 - goal is sub 25:00
Pouring down with rain so I'll skip the partial cycle home from work
Strength: None today
Assessment: Finally back to Friday's weight of 175 after the Canadian Thanksgiving - will be under calorie today - mfp set at 140ish protein, but I aim for about 100, which is .8 X lean body mass.
cheers all.0 -
Happy Thursday!
Cardio: 65 minutes on stationary bike (674 calories)
Strength: Ab wheel rollouts - 3x10
Assessment: Nutrition on track yesterday and planned out for today.0 -
Welcome!!!lpendleton58 wrote: »Cardio: none
Strength: Legs & Abs - Front Squats 8x8, DB Deadlift 4x20, Leg Curl & Extension Circuit 4x15, Sitting & Standing Toe Raises 3x28, 50 Leg Raises, & 50 Crunches
Assessment: Pretty sore throughout the day from the workout and Monday's cardio, but should be all good in the long-run. Stuck with the planned meals and cardio goals for the day so my energy levels have been stable. Hitting my protein goals of approx. 1g of protein per lb. Still playing around with the the fat and carb goals. Lots of sodium but nearly a gallon of water throughout the day to help flush that out.
may need to stretch before bed.
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Welcome!Joining in;
Cardio: Tempo run on the treadmill - 3.01 miles in 25:58 - goal is sub 25:00
Pouring down with rain so I'll skip the partial cycle home from work
Strength: None today
Assessment: Finally back to Friday's weight of 175 after the Canadian Thanksgiving - will be under calorie today - mfp set at 140ish protein, but I aim for about 100, which is .8 X lean body mass.
cheers all.
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Hey gang
I like myself unconditionally!
Happy Thursday! 1 client this morning and then 2 this evening. Just gonna watch the Giants in game 5 of the NLCS!!! Go GIANTS!!
Cardio: stepmill- level 9 (400 calories)
Strength: back- pullups, bent over rows, seated cable rows, pullovers. 4x20
Assessment: Had spaghetti and meatballs last night. Didn't finish it all because I was all pumped up watching the Giants win last night!!0 -
Hey all! Everyone looks like they are doing great! It's motivating me.
Cardio: 1000m row for warm up. 20 min HIITs on stepper, 20 min walking 3.5mph 10% grade. 400+ calories
Strength: Overhead press 45-70lbs 4x10, assisted pull up 3x10 (suck at this), single arm overhead cable press 35-40lbs 4x10, cable row 80-100lbs 3x12, low lateral cable side pull 15lb 3x8, single arm cable lat pull down 40lbs 3x15, delt raises front, side, behind 7.5lbs 3x30, back extension 3x20
Assessment: I love when a week is going good. It make me feel excited to be on a roll, which keeps me rolling! However, a cup of hot chocolate snuck in before bed last night after I was done logging. I am really hoping to keep upping the weight by gaining strength. Hoping to report higher numbers in the next couple of weeks. Ultimate goal is to lose 7-10% body fat though.0 -
Cardio: went for a jog in the rain, for aprox 35min (wasn't keeping track of distance and time...just went running without a goal)
Strength: a quick 7min workout before dinner (push ups, crunch, leg lift, plank, mountain climber, lunge, high knee running)
Assessment: doing well diet wise, water is excellent, need to work on eating more protein.0 -
Cardio: none, may try to do some tomorrow
Strength: Chest and Back - Barbell Bench & DB T-Rows 5x12, Barbell Incline Bench & Chin-Ups 5x12, DB Pullovers & Cable Crossover 5x12. Was suppose to hit up the abs but ran out of time.
Assessment: Stretching last night and this morning def. help with the soreness from yesterday.
Rearranged my planned meals for the day to fit in Chick-fil-a catered breakfast. I knew it was coming so I planned to only have the chicken bagel in order to stay on track. Will power was strong...this time.
Up the calories and protein a lil since I got kickball to night, which I doubt burns that many calories but good to be outside moving.
Sodium is still high but staying consistent on nearly a gallon of water throughout a day
May not post tomorrow, so everyone have a great weekend0 -
Good job all of you. Consistency is how people succeed. The more consistent one is, the easier it is to keep up the lifestyle.0
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Cardio:
1) Walked 75 minutes on treadmill, jogged 30 minutes on treadmill. Burned 713 calories. 2) Pedaled for 65 minutes on the elliptical, burned 790 calories.
Strength: I did no strength exercises today. I am planning on returning to the gym to do day 2 of StrongLifts 5x5, but I'm really not feeling it right now. I will maybe try to do some push-ups, crunches, and squats later.
Assessment: I did OK on my food and water. I am trying to increase my protein intake because I'm worried about losing muscle. I feel like I could do more cardio, but my feet disagree with me.0 -
Welcome to everyone!! So awesome to see all the new faces!
Happy Thursday!!
Cardio: 6 mile run. Meant to have an "easy" pace, but was actually one of my fastest. Felt great. 64 minutes. 10:41/mile. Ready for my race on Saturday!!
Food: on target0 -
TGIF!
Cardio: Walked laps between sets. This is just a way to recover while waiting on the rest timer.
Strength: Bench Intensity day (969 calories). Squats, Bench Press, Hang Snatch, Weighted Dips, Hanging Knee Raises, Chin-ups. Logged at: jefit.com/members/user-logs/log/?xid=1655018&dd=2014-10-17
Assessment: Nutrition on track yesterday and planned out for today.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Off today because my DW is competing in ballroom dance the next 3 days. At least the hotel we're staying in SF has a decent gym.
Cardio: jog/walk- 3 mi 400 calories
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 4x20
Assessment: Yesterday was hectic so I just grabbed Taco Bell for us yesterday. Not to mention the GIANTS were playing and I didn't want to be too distracted cooking!0 -
Cardio: 5 min walk 10% incline, 3.5 mph warm up, 20 min stepper skipping every other step. 200 calories
Strength: Barbell squats 5x12, 95-155lbs, leg press 5x12, 270lbs!, walking lunges 5x40, dumb bell step ups 5x20, 55lbs, glute bridges 5x12, 110lbs, kettle ball sumo squat 5x10, 50lbs, pulse squat 5x30, curtsy lunges 5x20, straight-leg dead lifts 5x12, 110lbs
Assessment: Staying on target with macro and calories. Just upped the pressure going forward. Joined a body transformation challenge on Bodybuilder.com. Have to upload bikini pics (UGG!) I think I am doing well with training, but diet has been on-again, off-again over the summer. So all my hard work is not really showing as well as it could. I'm on it though!0 -
Nice on the leg press. So many females think that 100lbs is too heavy.BetterKimmer wrote: »
Cardio: 5 min walk 10% incline, 3.5 mph warm up, 20 min stepper skipping every other step. 200 calories
Strength: Barbell squats 5x12, 95-155lbs, leg press 5x12, 270lbs!, walking lunges 5x40, dumb bell step ups 5x20, 55lbs, glute bridges 5x12, 110lbs, kettle ball sumo squat 5x10, 50lbs, pulse squat 5x30, curtsy lunges 5x20, straight-leg dead lifts 5x12, 110lbs
Assessment: Staying on target with macro and calories. Just upped the pressure going forward. Joined a body transformation challenge on Bodybuilder.com. Have to upload bikini pics (UGG!) I think I am doing well with training, but diet has been on-again, off-again over the summer. So all my hard work is not really showing as well as it could. I'm on it though!
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Hey gang,
I like myself unconditionally!
Happy weekend! In SF today to watch my DW compete in amateur ballroom.
Cardio: NONE
Strength: NONE
Assessment: Overdid it a little yesterday, so up a little.0 -
10/17
Cardio:
-Walked .78 miles (warm-up and cool down), jogged 4.12 miles at 3.3 mph on treadmill. Kept incline between 2-3%. Burned 629 calories.
-Pedaled 1.04 miles for 13 min on elliptical. 5/20 resistance. Burned 140 calories.
Strength: completed week 1, day 2 and day 3 of SL 5x5. So I'm on track for Monday.
Assessment: I went over my calories but due to exercise calories, I was under. I hit all my macros and drunk 9 cups of water. I felt good after exercising.0 -
Happy Weekend!
Cardio: 5K race with new PR of 24:02 (487 calories). Mowed lawn afterwards for another 747 calories.
Strength: none
Assessment: Nutrition on track yesterday. Good so far today. But dinner this evening will be at my 40th high school class reunion. I have about 1000 calories left in the budget, might not be enough.0 -
Happy Saturday!!
Cardio: Ran the Toughest 10k - Galveston Causeway race today (2nd in a 3 race series). New PR of 1:07:43.9.
Food: on target.0 -
Happy Monday!
Cardio: Walked laps between sets.
Strength: Overhead Volume day (922 calories). Squats, Overhead Press, Deadlifts, Weighted Dips, Weighted Chin-ups. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-10-20
Assessment: Reunion dinner on Saturday turned out to be a reasonable meal. Sunday evening was a big dinner at home with two of my kids and their families. Scale was up 5 lbs this morning. Mostly water weight I expect.0 -
brandiuntz wrote: »...
Ran the Toughest 10k - Galveston Causeway race today (2nd in a 3 race series). New PR of 1:07:43.9
...
Congratulations on your PR!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Bootcamp training this morning demo this evening then TKO tonight.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 2x25
Assessment: When it rains it pours. None of my fantasy teams won, the 9ers got hammered and this weekend was crappy because I was stuck in a hotel for 2 days with a crappy gym.0 -
Hey all - is catching up allowed?
Sat
Cardio: none
Strength: NROL Hypertrophy 2B - 6 X 3 reps heavy (for me)
Deadlift 5 X 140lbs and 1 X 145lbs (PB)
Superset - Dynamic lunge 6 X 110lbs (PB), Step up 6 X 86lbs (2 X 43 Dbells)
Reverse crunch 45 deg angle - 3 X 12
Sun
Cardio: Walk 2.11 miles 21:21
Strength: None
Mon
Cardio: Tempo t-mill run - 2.16 miles 18:42 - 8:38 pace
Assessment: Wanted to do 25 min, but something interupted. I on the otherhand did win my fantasy match - by 2 pts! However both the Saints and the Seahawks lost.
Feeling trim today!0 -
Good evening all!
Was out for the weekend. Saturday was rest day, Sunday attended a boot camp in the AM.
But today...
Cardio: Walk 5 min warm up, Stairmaster 10 min hitting every other step, walking 15% incline @ 3mph 20 min 300+ calories
Strength: Squats 5x10 @ 95-135lbs (sore knee from boot camp made these hard). Stationary lunges @ 60lbs, leg extensions @ 30lbs, leg curl @ 35lbs - all single leg done 3x28 per leg
Assessment: Damn football, martinis and popcorn messed with my macros this weekend. Or was that my fault?
Hitting my protein and calorie goal today is making me feel better though. Feels like it will be a good week.
And, thanks @ninerbuff !! That's a pr for me! Now I need to work on the squats.0 -
Welcome sjaplo!!0
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Hey gang
I like myself unconditionally!
Happy Tuesday! 1 client this morning and 2 tonight. Yeah baby, game 1 of the WS tonight!!! GO GIANTS!!!
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.0
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