"TLFC" exercise and accountability support!
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Welcome, Phoenix!!
Happy Tuesday!!
Cardio: 4 mile run. easy pace except for a sprint for a quarter mile. 43 minutes.
Food: okay.0 -
Tuesday was awesome!
Cardio: 7.48 miles walked
Strength: 5/3/1 Deadlifts with front squats, Bulgarian split squats, and overhead squats for accessories.
Assessment: Got in all my fruits and veggies, protein, water, etc. were all on target.
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Hey gang
I like myself unconditionally!
Happy Humpday! No clients this morning, then strength and TKO tonight. Another rainy day. Not much this morning so I may get outside before it hits harder.
Cardio: run/jog- 2 miles (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 4sets
Assessment: Not the best day, but I still did okay with food.0 -
I do my workouts at night so - Here is Last Night's workout
- Cybex (Arch Trainer) 20 mins
- Ab Circuit Below:
* Cable Cross 3 sets with 12.5 weight
* Cable Side Pull 3 sets with 12.5 weight
* Bicycle - 1 set of 20 + 2 set 15
* (3) 30 second planks
* Standing side crunches with 17.5 lbs dumbbell
- Stationary Bike 20 mins
- Full body stretch
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Cardio: C25K Week 4 Day 3. 1.74 miles in 32 minutes (this is a slight improvement over my last run, but the thing I am most proud of is that I got back to the gym during lunch which has been something I have slacked on way too much)
Strength: Nothing. Today I met with my trainer to re-do my fitness assessment to see if I have made progress or not. Some really positive things (my heart rate on the three minute walking test went down a lot!) and some things that did not move (my weight--grrr!). So I have some different things to focus on over the next four weeks when I will redo the test again.
Assessment: I need to get back to focusing on my diet because I know that is the biggest part of my lack of weight change. I know part of it is Thanksgiving--but since Christmas is coming I can't use that as an excuse. I don't want to weight the same thing next assessment!
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Welcome!Always_Smiling_D wrote: »I do my workouts at night so - Here is Last Night's workout
- Cybex (Arch Trainer) 20 mins
- Ab Circuit Below:
* Cable Cross 3 sets with 12.5 weight
* Cable Side Pull 3 sets with 12.5 weight
* Bicycle - 1 set of 20 + 2 set 15
* (3) 30 second planks
* Standing side crunches with 17.5 lbs dumbbell
- Stationary Bike 20 mins
- Full body stretch
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Hey gang
I like myself unconditionally!
Happy Thursday! One client this morning then 2 tonight! It's raining all this week, but I was able to get my cardio in outdoors, I just brought an umbrella just in case.
Cardio: jog/walk- 2 miles (300 calories)
Strength: back- pullups, bent over rows, seated cable rows, pullovers. 12,10,8,6 x 4 sets
Assessment: Was pretty good yesterday. Down a little this morning.0 -
Wednesday was a rest day.
Cardio: walked 5.37 total miles
Strength: nothing
Assessment: Food was spot on and water was great. Super sore glutes from Tuesday's leg session.
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today was trainer day:
10 min ARC trainer at 35 resistance (150 steps per minute)
bench press - 20/15/15/12/12/5/5/12/12/15
tricep extentions - 4x25
lying t-bar rows - 4x25
curls - 4x15
leg press - 9x15
hamstring curls - 5x15
leg extentions - 5x20
ab crunch machine - 4x25
10 min ARC trainer at 35 resistance (150 steps per minute)
Total burn -> 812 cals by HRM
4 cups of water already this morning and protein shake/banana for breakfast
feel good, feels good to hit it hard again (have been off my game for the last few days because my daughter broke her wrist and I've been dealing with that).0 -
Cardio: not today
Strength: New Rules of Lifting for Women (stage 2--I am calling this a test day because I was not as aggressive with my weights because I
Deadlift 35 (plus bar) 2X10
Bulgarian Split Squats 2X5lb dumbbells 2X10 on each leg
Underhand closed grip pull down 45 1X10 60 1X10
Dumbbell Prone Cuban Snatch 5lb dumbbells 2X10
Swiss Ball Crunch long arms 1X10 25lb plate 1X10
Reverse Crunch 2X10
Hanna Side flexion version 1 2X10 on each side
Prone cobra 3X20 seconds
Assessment: Felt better about my diet today, but I need to get to the store and get more leafy green veggies. They are lacking in my diet.0 -
Thursday was good.
Cardio: walked 4.44 total miles
Strength: 5/3/1 bench day with Yates rows, standing DB OHP, and WG lat pulldowns as accessories.
Assessment: Food and water were good, but I'm down 4 lbs since Monday
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Welcome!today was trainer day:
10 min ARC trainer at 35 resistance (150 steps per minute)
bench press - 20/15/15/12/12/5/5/12/12/15
tricep extentions - 4x25
lying t-bar rows - 4x25
curls - 4x15
leg press - 9x15
hamstring curls - 5x15
leg extentions - 5x20
ab crunch machine - 4x25
10 min ARC trainer at 35 resistance (150 steps per minute)
Total burn -> 812 cals by HRM
4 cups of water already this morning and protein shake/banana for breakfast
feel good, feels good to hit it hard again (have been off my game for the last few days because my daughter broke her wrist and I've been dealing with that).
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Mine too. I eat a good amount of fruit, tomatoes and carrots, but should eat more greens.PhoenixRisingFromAshes wrote: »Cardio: not today
Strength: New Rules of Lifting for Women (stage 2--I am calling this a test day because I was not as aggressive with my weights because I
Deadlift 35 (plus bar) 2X10
Bulgarian Split Squats 2X5lb dumbbells 2X10 on each leg
Underhand closed grip pull down 45 1X10 60 1X10
Dumbbell Prone Cuban Snatch 5lb dumbbells 2X10
Swiss Ball Crunch long arms 1X10 25lb plate 1X10
Reverse Crunch 2X10
Hanna Side flexion version 1 2X10 on each side
Prone cobra 3X20 seconds
Assessment: Felt better about my diet today, but I need to get to the store and get more leafy green veggies. They are lacking in my diet.
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Today was legs...
Cardio - 15 minutes ARC trainer, 35 resistance, 150 steps/minute
sqauts - 20/20/15/15/10/15/15/20/20/50 (start at 185lbs and add 50lbs each set to max of 365, then drop 50lbs all the way down to 135lbs)
superset with hammer curls - 25 lbs - 12 reps per side
lunges - 4x15 (each side), 65lbs, 75lbs, 85lbs, 95lbs
superset with reverse curls 4x12 50lbs
Abs - 100 frog sit-ups
Cardio - 10 minutes ARC trainer, 35 resistance, 150 steps/minutes
total burn - HRM - 1065
Breakfast - 2 eggs, turkey sausage, 1/2 onion bagel, coffee with Truvia
still feeling strong and hitting it hard!
Rest of the day yesterday was good food-wise, even had 2 slices of pizza last night and still came in under goal!0 -
Bad. I'm bulking and the scale isn't budging. I'm eating 300-400 cals/day over TDEE per my FitBit.0 -
Cardio: C25K W5D1 (but I ran out of time during lunch for a proper cooldown so I am going to be redoing this day)--1.41 miles in 26 minutes (approximately 141 calories)
Strength: YAYOG Day 4
Side Lunge: 30 Bodyweight (need to speed up a little--the goal was 36 in the 7.5 minutes)
One Legged Romanian Deadlifts: 25 Bodyweight (need to speed up a little--the goal was 36 in 7.5 minutes)
Squats: 40 Bodyweight (need to make more difficult by holding them longer--the goal was 36 in 7.5 minutes)
Russian Twists: 48 Bodyweight (first time ever doing these--I think I could add weight next time)
Assessment: Food has been okay today but I really need to go to the grocery store! 0 -
Just keep increasing 100 calories per day till it starts moving up.
Bad. I'm bulking and the scale isn't budging. I'm eating 300-400 cals/day over TDEE per my FitBit.
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Hey gang,
I like myself unconditionally!
Happy weekend! One client this morning then strength training class. Mall shopping and looking for a $5 white elephant gift for a kids party my DD is going to. Also looking for "ugly" sweater for Christmas party.
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: Sushi for dinner last night.0 -
If it helps, there's really not much benefit to a cool down unless you're just using it to help bring your heart rate down more gradually.PhoenixRisingFromAshes wrote: »Cardio: C25K W5D1 (but I ran out of time during lunch for a proper cooldown so I am going to be redoing this day)--1.41 miles in 26 minutes (approximately 141 calories)
Strength: YAYOG Day 4
Side Lunge: 30 Bodyweight (need to speed up a little--the goal was 36 in the 7.5 minutes)
One Legged Romanian Deadlifts: 25 Bodyweight (need to speed up a little--the goal was 36 in 7.5 minutes)
Squats: 40 Bodyweight (need to make more difficult by holding them longer--the goal was 36 in 7.5 minutes)
Russian Twists: 48 Bodyweight (first time ever doing these--I think I could add weight next time)
Assessment: Food has been okay today but I really need to go to the grocery store!
If you ever watch any pro sports teams who compete fiercely, after the games, they just walk off the courts or the fields and hit the showers.
Also clinical studies don't show that cool downs show any real benefit other than that of some short meditation time.
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If it helps, there's really not much benefit to a cool down unless you're just using it to help bring your heart rate down more gradually.
If you ever watch any pro sports teams who compete fiercely, after the games, they just walk off the courts or the fields and hit the showers.
Also clinical studies don't show that cool downs show any real benefit other than that of some short meditation time.
That is interesting to know. I think with this particular program I am going to stay strict to the cool down because I have been counting that walking time in my total miles. However, I feel better about skipping the cool downs on my weight lifting times. I would rather spend the time I can spend at the gym on the parts of the program that will give me the most benefit.
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Cardio: None today, unless you count the time I spent walking through the santa village themed area near my sister-in-laws. We found out they were having a beer and wine tasting--which was a very happy surprise but probably completely negated any benefit from the walking.
Strength: NROL4W Stage 2 Workout 1A
Front Squat with Push Press: 30 lb barbell 10 reps X 2 (I tried to do the olympic bar alone--I am not ready for that yet)
Step-Ups (4 risers high): 30 lb barbell 10 reps X 2
Dumbbell One-Legged Rows: 7.5 lbs 10 reps X 2 (I am not sure but this may become a favorite of mine, does that make me weird?)
Push-up (on step 4 risers high): BW 10 reps X 2 (I had been doing these really shallow, so I am redoing my progress to get them deeper--so hard!)
Plank: 20 secs X 4 (I really need to work on these)
Cable Horizontal Wood Chop: 17.5 lbs 10 reps X 2
Leg Press: 50 lbs 15 reps X 2
Assessment: Since I don't do it often, I am okay with going over because of the beer and wine tasting. But I will strive to be more on track tomorrow.
Question: So for both the front squat push press and the step-ups, I have been using the easy barbell--the ones with the notches so you can more easily hold them (until I get to a point where I can successfully complete them with the olympic bar). If my gym has a 40 lb bar, I have not found it. So I am not sure the best way to progress from where I am. 30 lb on the step-up at least felt light (the front squat push press is new-to-me so I probably have at least one more day through this workout with the 30 lb). What should I do? Keep doing 30 until I can make the jump to 50 (the next barbell I have been able to find or the olympic bar? Or change to a dumbbell form? And if you know of a video to show me a dumbbell form for either of these, I would be very grateful. Thank you in advance!0 -
PhoenixRisingFromAshes wrote: »Cardio: None today, unless you count the time I spent walking through the santa village themed area near my sister-in-laws. We found out they were having a beer and wine tasting--which was a very happy surprise but probably completely negated any benefit from the walking.
Strength: NROL4W Stage 2 Workout 1A
Front Squat with Push Press: 30 lb barbell 10 reps X 2 (I tried to do the olympic bar alone--I am not ready for that yet)
Step-Ups (4 risers high): 30 lb barbell 10 reps X 2
Dumbbell One-Legged Rows: 7.5 lbs 10 reps X 2 (I am not sure but this may become a favorite of mine, does that make me weird?)
Push-up (on step 4 risers high): BW 10 reps X 2 (I had been doing these really shallow, so I am redoing my progress to get them deeper--so hard!)
Plank: 20 secs X 4 (I really need to work on these)
Cable Horizontal Wood Chop: 17.5 lbs 10 reps X 2
Leg Press: 50 lbs 15 reps X 2
Assessment: Since I don't do it often, I am okay with going over because of the beer and wine tasting. But I will strive to be more on track tomorrow.
Question: So for both the front squat push press and the step-ups, I have been using the easy barbell--the ones with the notches so you can more easily hold them (until I get to a point where I can successfully complete them with the olympic bar). If my gym has a 40 lb bar, I have not found it. So I am not sure the best way to progress from where I am. 30 lb on the step-up at least felt light (the front squat push press is new-to-me so I probably have at least one more day through this workout with the 30 lb). What should I do? Keep doing 30 until I can make the jump to 50 (the next barbell I have been able to find or the olympic bar? Or change to a dumbbell form? And if you know of a video to show me a dumbbell form for either of these, I would be very grateful. Thank you in advance!
I'm not sure for the front squat to push press, but for step ups you could hold dumbbells to help increase the weight.0 -
Weekend is flying by me.
Cardio: walked 3.59 total miles (Sat), don't know what I'm doing yet (Sun)
Strength: 5/3/1 squat with calf raises, leg press, deadlifts, weighted glute bridges, and cleans for accessories--77,865 total lbs lifted (Sat), res day (Sun)
Assessment: Adding more calories, we'll see if I can start gaining again.0 -
PhoenixRisingFromAshes wrote: »If it helps, there's really not much benefit to a cool down unless you're just using it to help bring your heart rate down more gradually.
If you ever watch any pro sports teams who compete fiercely, after the games, they just walk off the courts or the fields and hit the showers.
Also clinical studies don't show that cool downs show any real benefit other than that of some short meditation time.
That is interesting to know. I think with this particular program I am going to stay strict to the cool down because I have been counting that walking time in my total miles. However, I feel better about skipping the cool downs on my weight lifting times. I would rather spend the time I can spend at the gym on the parts of the program that will give me the most benefit.
Just to add, the only cool down I do on runs is the short walk from closest 1/4 mile marker to my car (maybe 1/8th mile) and stretches when I get home. The main thing is the stretching. I firmly believe in the importance of good static stretching after every workout. The walk to my car is just a proximity thing (can rarely park right next to one of the 1/4 mile marks). Certainly nice to get my heart rate down a bit.
Happy Sunday!!
Been a rough week with the sinuses. Not sure what the hell I've been fighting for 3 weeks, but finally breathing almost normally this weekend. Good to get a workout in.
Strength training:
Goblet squats: 5x5x35lb
Deadlifts: 1x5x135lb, 2x5x160lb
Barbell Glute Bridge: 5x5x160lb
Plank: 1x60sec
Scissor kicks: 3x20
Food: been a good week, but a little over today.
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Just to add, the only cool down I do on runs is the short walk from closest 1/4 mile marker to my car (maybe 1/8th mile) and stretches when I get home. The main thing is the stretching. I firmly believe in the importance of good static stretching after every workout. The walk to my car is just a proximity thing (can rarely park right next to one of the 1/4 mile marks). Certainly nice to get my heart rate down a bit.
My personal trainer told me that I had to get better about stretching at the end of my workouts. It is one of my goals for the next month until I meet with him again for my next assessment.
Cardio: 15 minutes walk/jog, .8 miles. Originally I had planned to do a whole C25K session, but the cardinals game ended later than I expected and I ran out of sunlight. But I did jog for 5 minutes straight outdoors (first time not on a treadmill) and it is something I want to repeat!
Strength: You Are Your Own Gym Basic Day 5
Push-up Hands raised to knee height: 36 in 7.5 minutes. My hands were lower then the last time and I definitely felt the difference.
Let Me Ins knees at 90 degrees: 40 in 7.5 minutes. I found a better place at my gym to do these and felt them more but I think I need to progress to the next version because they were not as challenging as the other exercises today.
Seated Dips knees at 90 degrees: 36 in 7.5 minutes. I feel these every single time. They are definitely something I need to keep working on.
Let Me Ups knees at 90 degrees: 40 in 7.5 minutes. These are so hard. I have never been someone who could lift my body weight with my arms (even in elementary PE). But I love them because I feel a change already.
Dorsiflexor: 45 lbs 15 reps X2 New to me exercise recommended by my personal trainer. Loved it.
Assessment: Finally went to the grocery store so I have more veggies. I need to make more of an effort to get healthier protein into my diet. I had a shredded beef and bean burrito today which had a lot of protein, but also a lot of other things I didn't need so much of. 0 -
Good morning all!!
Today - shoulders
start with cardio - 10 minutes ARC trainer, 35 res, 150 strides
Smith machine front shoulder press - 5x12, 95lbs, 115lbs, 135lbs, 155lbs, 175lbs
super set with dumbell flys - 5x12, 25lbs and front dumbell raises - 5x12, 25lbs
Smith machine incline press 4x12, 115lbs, 135lbs, 175lbs, 225lbs
super set with front rows - 4x12 60lbs
Front face pulls 4x15, 80lbs, 100lbs, 120lbs, 150lbs
super set with triceps push down - 4x15 same weights as above
finish with cardio 10 minutes ARC trainer, 35 res, 150 strides
Breakfast - sliced ham, cheese and a pear.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Bootcamp training this morning then one client then TKO. Going to finish putting up the rest of the outside lights today.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: Disappointed in myself on how I ate this past week.0 -
Cardio: C25K W5D1. Walk/Jog 1.64 miles. MFP estimate: 162 calories
Strength: Not tonight. I ended up skipping the gym for a PTO meeting. Depending on my daughter's homework load I may try to do the gym tomorrow night to make up for it.
Assessment: I have tried adding more protein today but I still ended up adding more fat and carbs in combination. Part of it was eating a left over burrito that I got as by accident from a restaurant (they gave me the wrong one first, and so they gave me the one I ordered as well). Awesome deal except when I put it in my tracker.
So low fat/low carb proteins are something I really need to focus on. 0
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