"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,583 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! Subbed for K-box class then TKO this evening.

    Cardio: walk/jog- 3 miles (590 calories)

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
    3x20

    Assessment: Steady weight right now.
  • ninerbuff
    ninerbuff Posts: 48,583 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! TKO then a morning client and 2 clients tonight.

    Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)

    Strength:chest- incline bench, Hammer bench, dips, seated flyes. 3x15

    Assessment: Down a little today.
  • spartacus69
    spartacus69 Posts: 235
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    Cardio / Endurance:

    10 minute circuit warmup

    5 rounds of deadlift high-pulls, hang power snatch, front thruster and bent-over rows. 5 sets of each per round, 80 lbs.

    5x5 rear squats, to 195 lbs

    5x5 dumbbell shoulder flyes

    10-rep countdown pushups and chin-ups.

    Food relatively good despite being at a business conference for breakfast and lunch.

    Week and a half 'til vacation!
  • spartacus69
    spartacus69 Posts: 235
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    Friday! Hit the snooze button a couple times too many, so had to do a shorter workout.

    Burgener snatch warmup (3 rounds, oly bar only.)

    5x5 supersets of deadlifts (to 235) and incline bench press (to 175.)

    10-rep countdown of prisoner jump squats and hanging leg raises

    5 minutes stretching.
  • ninerbuff
    ninerbuff Posts: 48,583 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! Later this morning we are leaving for San Diego for the weekend so I won't be back till Monday!

    Cardio: jog/walk- 3 miles (600 calories)

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 3x20

    Assessment: Weight is up from some overeating yesterday!
  • ninerbuff
    ninerbuff Posts: 48,583 Member
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    Keep it going you two!
  • spartacus69
    spartacus69 Posts: 235
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    Another vacation Niner? Enjoy San Diego; been there many times.

    Saturday:

    10 min circuit warmup
    5-3-1 cardio barbell complex: deadlift, power clean, front squat, push press, rear squat, bent-over-rows - 65lbs
    3x5 power clean & press - 95lbs
    3x6 back squats - 185lbs
    3x6 flat bench press - 205lbs
    3x6 bent-over rows - 135lbs
    3x8 bicep curls - 65lbs
    3x10 crunches
    10 rep countdown, split-squat jumps and push-ups
    10 mins spinning intervals

    Sounds like a lot, but that was only about 65 minutes total

    Food a bit under today, but way over yesterday (happy hour at work - lasted 5 hours!)
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Have fun, Niner (again)!

    Been off the exercise for a couple days.

    Saturday: painted the living room, so didn't get official exercise in. Was tiring.

    Food: Been on target, except Friday (a little over).

    Assessment: Up a little. Usual response to no exercise for a couple days.
  • spartacus69
    spartacus69 Posts: 235
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    Painting a living room is work! Esp. if you were up and down a ladder.


    Sunday: cardio

    The SPARTACUS 400; this is based on the men's health Spartacus workout but using only bodyweight:

    20 prisoner squats
    20 pushups
    10 pull-ups
    12 squat jumps
    14 shoulder jackknifes
    11 inverted rows
    16 forward lunges
    10 diamond push-ups
    10 squat thrusts
    10 chin-ups

    15-20 secs rest between exercises, two minutes rest between circuits, 3 circuits total.

    What? That's only 399 reps? Well then 1 more chin-up for the win!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Nice workout, spartacus!

    No ladder work...was finishing off a section, not the entire living room, so wasn't too bad. Next weekend, the entire master bedroom (a ladder will be involved)!

    Sunday: Cardio. 40 minutes moderate jog.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,583 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! I'm back! No clients this morning, but on later in the afternoon and then TKO. With my DD gone for a few days I can rededicate myself to refocusing to getting back into shape again.

    Cardio: jog/walk- 3 miles (560 calories)

    Strength: quads- squats, leg press, leg extensions. 3x20

    Assessment: Being gone and on the road this whole weekend (went to Universal Studios) let's just say I'm WAY up.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Monday!!

    Cardio:

    HIIT

    1. 2 minute warm up - light jog.
    2. Sprint 15 seconds and recover jog for 45 seconds. 20 sets (20 minutes total).
    3. 20 minutes moderate paced jog.
    4. 5 minutes of stretching.

    Food: on target
  • spartacus69
    spartacus69 Posts: 235
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    Monday off - surprisingly sore from Sunday's bodyweight workout. Food okay but too many carbs.

    Tuesday's workout

    10 Minute Warmup

    5x, 3x, 1x cardio barbell complex, increased to 70lbs

    3x5 power snatch 75 lbs, superset w/
    3x6 front squats 105 lbs

    3x6 incline bench press 175 lbs, superset w/
    3x8 assisted pull ups

    3x8 tricep extensions 65 lbs, superset w/
    3x10 crunches

    10 rep countdown, prisoner squats and push-ups

    4-min spin-bike tabata

    Let the day begin!
  • ninerbuff
    ninerbuff Posts: 48,583 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! TKO then a morning client and 2 clients tonight.

    Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)

    Strength:hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 3x15

    Assessment: Down a little today.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Tuesday! What a long week at work already, sheesh.

    Cardio: 20 minute moderate paced jog.

    Food: On target.
  • spartacus69
    spartacus69 Posts: 235
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    Wednesday: cardio - Spartacus 400 bodyweight circuit, same as above.

    Food was good yesterday.
  • ninerbuff
    ninerbuff Posts: 48,583 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning, one later this evening then TKO. It's gonna be a hot next few days here so gotta try to get my runs in early.

    Cardio: walk/jog- 3 miles (590 calories)

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
    3x15

    Assessment: Steady weight right now.
  • ninerbuff
    ninerbuff Posts: 48,583 Member
    Options
    Hey gang

    I like myself unconditionally!

    Happy Thursday! TKO then a morning client and 2 clients tonight.

    Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)

    Strength:chest- incline bench, Hammer bench, dips, seated flyes. 3x15

    Assessment: Scale is creeping down again.
  • ninerbuff
    ninerbuff Posts: 48,583 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! My family is away in San Diego so I have the weekend to myself. Probably will go and take in a movie.

    Cardio: jog/walk- 3 miles (600 calories)

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 3x15

    Assessment:I ate out all day, but down in weight today!
  • spartacus69
    spartacus69 Posts: 235
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    Nice new picture, Niner. Family friendly!



    Busy thursday; food in line but too much sodium.

    Friday workout:

    10 minute cardio warmup
    5x, 3x, 1x dumbbell complex, 35lb pair - deads, hang cleans, front squats, push press, 1-arm snatches (alternating)
    3x5 front squat and shoulder press @ 115
    3x10 squats @ 155 (reps up, weight down)
    3x10 flat bench press @ 185
    3x6 sumo high-pulls @ 95
    2x8 shoulder flyes w/ 25lb DBs
    2x10 crunches
    10-rep countdown, air squats and pull-ups

    Heading to the beach tomorrow!

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