"TLFC" exercise and accountability support!
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Happy Monday!
Ran a half marathon on Saturday morning. Hadn't really trained for it as my longest run was 8 miles two weeks ago. The small event was only a few miles from home and I just wanted to see what I could do. I surprised myself with a PR at 2:16:08 on my Garmin. Still waiting for the official times to be posted.
Cardio: Walked laps between sets.
Strength: Bench Volume day (1009 calories). Squats, Bench Press, Deadlifts, Weighted Dips, Pull-ups. Logged at: jefit.com/members/user-logs/log/?xid=1655018&dd=2014-10-27
Assessment: Family get together at my in-laws for birthday celebrations & early Thanksgiving this past weekend. I enjoyed eating unrestrained holiday meals. Nutrition planned out for today and on track so far.
Congrats on your half!! I'm 3 weeks away from my next one.
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Different muscle type. Using slow twitch instead of fast twitch and this affects the endurance of the muscle rather than the strength and power of the muscle.Morning all - welcome to the new week.
Sat
Cardio: none
Strength: NROL Hypertrophy 2A - 3sets of 12 medium weight. So Superset: Reverse grip barbell row 100lbs 3 X 12 - no cage or rack so no bench press at home 3 X 25 push ups instead. Superset: Reverse incline two hand DB row 38lbs 3 X 12 and incline db press 38lbs 3 X 12. No dip bar so overhead bb press 35lbs - 12, 12, 8 - last one to failure at 8.
Today
Cardio: None
Strength: NROL Hyperttrophy 2B - 2 sets of 25 light weight. So Deadlift 70lbs 2 X 25 w/ 30 sec rest. Superset: Dynamic lunge 40lbs 2 X 25 and step up 13lbs 2 X 25 - 30 sec rest. Reverse incline crunch 3 X 12 60 sec rest.
Assessment: Why is the light weight more reps harder to complete than the heavy (relative) weight low reps? All of the above left me gasping for breath. However, came out of the weekend the same weight as I went in - always a plus! No downward movement on the scale since Oct 2 - which I guess is ok, still feel great - measurement time is this weekend so we'll see what we see.
Have a wonderful day all.
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Hey gang
I like myself unconditionally!
Happy Tuesday! 1 client this morning and 2 tonight. This should be it!!!! Game 6 and our 3rd ring!!!! 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: Too lazy to cook so I got take out.0 -
brandiuntz wrote: »...
Congrats on your half!! I'm 3 weeks away from my next one.
Thanks, and have a good run at your half. And since you are a runner, check out https://athlinks.com/0 -
Different muscle type. Using slow twitch instead of fast twitch and this affects the endurance of the muscle rather than the strength and power of the muscle.Morning all - welcome to the new week.
Sat
Cardio: none
Strength: NROL Hypertrophy 2A - 3sets of 12 medium weight. So Superset: Reverse grip barbell row 100lbs 3 X 12 - no cage or rack so no bench press at home 3 X 25 push ups instead. Superset: Reverse incline two hand DB row 38lbs 3 X 12 and incline db press 38lbs 3 X 12. No dip bar so overhead bb press 35lbs - 12, 12, 8 - last one to failure at 8.
Today
Cardio: None
Strength: NROL Hyperttrophy 2B - 2 sets of 25 light weight. So Deadlift 70lbs 2 X 25 w/ 30 sec rest. Superset: Dynamic lunge 40lbs 2 X 25 and step up 13lbs 2 X 25 - 30 sec rest. Reverse incline crunch 3 X 12 60 sec rest.
Assessment: Why is the light weight more reps harder to complete than the heavy (relative) weight low reps? All of the above left me gasping for breath. However, came out of the weekend the same weight as I went in - always a plus! No downward movement on the scale since Oct 2 - which I guess is ok, still feel great - measurement time is this weekend so we'll see what we see.
Have a wonderful day all.
Of course! Thanks for that. Feeling it today!
Morning all!
Cardio: Intervals on the t-mill. 4 min warm up at 6mph - then 2 min intervals 1 X 7mph, 2 X 7.5mph and 2 X 8mph, between 6-6.5mph as interval recovery. Still 3min left so increased by .5mph every 30 sec until 25min accomplished. Felt like I had wings!!!
Strength: None today - definitely feeling yesterday in the glutes!
Assessment: Can feel myself getting faster - each successive run seems better than the previous.
Have a wonderful Tuesday everyone!0 -
brandiuntz wrote: »...
Congrats on your half!! I'm 3 weeks away from my next one.
Thanks, and have a good run at your half. And since you are a runner, check out https://athlinks.com/
Thanks for that link!!
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Happy Tuesday!!
Cardio: 4 mile run. 41 minutes.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! No clients this morning, then strength and TKO tonight. Well tonight is it!!! We get a 3rd ring or we don't!!! After last night's debacle, I'm trusting the Giants will come out with EVERYTHING including Bumgarner!!!
Cardio: run/jog- 2 miles (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 4x20
Assessment: Good day yesterday.0 -
What day is it? It's hump day!
Cardio: None
Strength: NROL Hypertrophy 2C - 6 sets of 3 (heavy) So - Superset: Close grip chin up/ Bar bell press 90lbs. Superset: Wide Grip Pull up/ dbell check press 33lbs. (tried 38 - not a chance) No time to complete the dbell towel curl.
Assessment: Pleased with myself, thought about taking a rest day as I have Doms from the last two days, but I didn't and I feel better.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 1 client this morning and then 3 this evening. It was a celebratory night as the GIANTS won their 3rd Worlds Series Championship!!! Considering going to the parade on Friday!!
Cardio: stepmill- level 9 (400 calories)
Strength: back- pullups, bent over rows, seated cable rows, pullovers. 4x20
Assessment: Ate junk food last night while watching the game.0 -
Happy Thirst-day everyone
Yoga this morning - cut short by the dog needing to go out.
Assessment: Over on calories yesterday - just logged the Beef Burritos and Santa Fe rice I made for dinner in the recipe maker and one serving turned out to be 650 cal! I have it again for lunch so I'll adjust - but man it was delicious! (35g of protein too!)
Congrats on your Giants.
Go N'awlins tonight!0 -
Happy Thursday!!
Cardio: 4 mile trail run. Except for waiting on a snake to cross my path, good run.
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW and Halloween! Actually have the day off today so going to my MIL's and aunt's homes today for family party. This morning, my DD has their annual school costume parade and off course I'm taking her Trick or Treating tonight!
Cardio: jog/walk- 2 miles (300 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 4x20
Assessment: Not a good eating day.0 -
Happy Friday!!!
Strength Training (finally! Been lax for 3 weeks). Backed off the weights since I haven't lifted for several weeks, and my back continues its very slow healing process.
Goblet Squats: 5x5x35lb
Bench Press: 5x5x80lb
Overhead Press: 5x5x45lb
Pendlay Row: 5x5x75lb
Plank: 1x60sec
Leg Raises: 3x15
Food: on target (thankfully, not craving Halloween candy)0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client this morning then strength trainingclass. New month to start off the weekend! Going to my sister's baby shower later today.
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: Too much junk yesterday.0 -
Happy Saturday!!
Cardio: 12 mile run. 2 hours, 13 minutes. 11:09/mile pace, which is fast for me at this distance. Feeling really good about my half in 2 weeks. Perfect weather today, too.
Food: on target.0 -
Happy Sunday!!
two games of softball as catcher. Some exciting infield action and 2 RBI's.
Food: on target0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Bootcamp training this morning then one client then TKO. Starting off the new month with some longer running.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 2x25
Assessment: Didn't do much this weekend with the exception of my sister's baby shower.0 -
Happy Monday!
Saturday
Cardio: none
Strength: NROL Hypertrophy 2A 8 of 8 - 5 sets of 6 reps. Soooo superset bb bend over rev grip row 105lbs and sets of 25 push ups. Superset reverse seated incline db row - 48lbs and db incline bench 48lbs. BBell shoulder press 70lbs - only managed 4 on the last two sets.
Monday
Cardio: yes please! Decided to do a 30 min tempo run - a 5 min addition - 3.5 miles in 30 min.
Strength: None
Assessment: Weight stayed the same through out October - minor changes in measurements - down 1/2 in on the waist. So re-evaluating eating - down to 2150 cal per day. Also re-evaluating exercise. Adding 10 min of cardio to existing and have to make sure the dog and I do the long walks we missed in Oct. BC rain you know!
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Happy Monday!!!
Strength Training:
Bench Press: 5x5x80lb
Overhead Press: 5x5x47.5lb
Pendlay Row: 5x5x75lb
Dead Lift: 1x5x160lb
Barbell Glute Bridges: 1x5x160lb
Food: on target0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 1 client this morning and 2 tonight. Just started watching the "Breaking Bad" series to keep me doing cardio longer.
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: Have leftovers from party over the weekend.0 -
Morning all! It's Tuesday and I will say I prefer the time change at this time of year. Much easier to get out of bed.
Cardio: none
Strength: NROL Hypertrophy 2B 8 of 8. 3 Sets of 12 w/ 60 sec rest. Soooo Deadlifts 115lbs Then Superset Dynamic lunge 85lbs and Step ups 38lbs. Finishing with reverse incline crunches 3 X 12.
Assessment: Diet on target yesterday - let's hope today's lifting doesn't inspire the munchies!
Cheers!0 -
Happy Tuesday!!
Cardio: 6 mile run. 64 minutes. 10:47/mile pace. Feeling those dead lifts from yesterday!
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! No clients this morning, then strength and TKO tonight. There was a fire in one of the school buildings last night around the corner from my house. This building is where the kids who don't get picked up directly after school stay until their parents pick them up later. Wonder what they are going to do.
Cardio: run/jog- 2 miles (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 4x20
Assessment: Good day yesterday.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 1 client this morning and then 3 this evening. Need to trim the back yard branches that are closest to the satellite dish today before it gets too cold.
Cardio: stepmill- level 9 (400 calories)
Strength: back- pullups, bent over rows, seated cable rows, pullovers. 4x20
Assessment: I did okay yesterday.0 -
Thirst-day it is!
Cardio: 3.4 mile t-mill tempo run in 30:04. Knocked my glasses off at the 19min mark which threw my pace off as I had to get off and retrieve them - did 3 miles in 26 min. oh well, next time.
Strength: Still feeling my glutes from Tuesdays lifting.
Assessment: Listened to my body yesterday and rested - was dragging my butt all day - and famished! However managed to stay inside my new calorie goal. Scale read 174lbs after my run this am. So we're on the move again!
cheers
all
Go Saints!0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients this morning and TKO tonight! Have some yard work to do and laundry too.
Cardio: jog/walk- 2 miles (300 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 4x20
Assessment: Sushi yesterday. Water weight is up.0 -
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Morning all
Just 45 min of yoga this am.
Assessment: Weight back up to 175 - but it was at 174 for a day so I know it'll happen. Feeling tired today, but then the dog woke me at 2, 3, 3:30. blah.
SF are certainly a puzzle. I expected them to be much better.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client this morning then strength trainingclass. Today is my dad's 82nd b day! Gonna go kick it at their house today.
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: Yesterday was just an eating fest. I have some work to do.0
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