"TLFC" exercise and accountability support!
Replies
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Ok. I'll jump in on this because I do need some butt-kicking.
Cardio: Arc Trainer - Hill Interval Level 5 -(345 cals)
Strength: Bi's: DB Curls: standing, seated (incline), preacher, concentration, wrist curls. 10, 8, 6
Food/Drink: Not that great yesterday. Too much wine which led to bad dinner choice.
Welcome! :flowerforyou: Having to post to this thread has really helped me stay motivated.
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Holy crap! I don't even drive that far to work! You rock!Happy Wednesday!!
Cardio: 11 mile run (new longest distance). 2 hours 28 minutes. I am getting so psyched for my first half-marathon next month!
Food: on target
Thanks, niner! Still can't believe I ran that far. And next week I'm doing either 11.5 or 12.0 -
Thursday!
Strength training: Strong Lifts 5x5
Barbell Hip Thrust (subbing out for squats since I still can't get form right and am worried about knees): 65lb
Bench press: 85lb
Overhead Press: 55lb
Barbell Row: 3x65lb, 2x75lb (backing off the weight a little for form improvement)
Food: on target
Assessment: Excellent day. Feel great.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! One client this morning then TKO this evening. Clean the van out today for some extra calorie burn!
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6.
Assessment: Did well yesterday on food.0 -
This is a consistent thread that I've kept going for I believe 2 years now. Be consistent and goals get met!Ok. I'll jump in on this because I do need some butt-kicking.
Cardio: Arc Trainer - Hill Interval Level 5 -(345 cals)
Strength: Bi's: DB Curls: standing, seated (incline), preacher, concentration, wrist curls. 10, 8, 6
Food/Drink: Not that great yesterday. Too much wine which led to bad dinner choice.0 -
This is a consistent thread that I've kept going for I believe 2 years now. Be consistent and goals get met!Ok. I'll jump in on this because I do need some butt-kicking.
Cardio: Arc Trainer - Hill Interval Level 5 -(345 cals)
Strength: Bi's: DB Curls: standing, seated (incline), preacher, concentration, wrist curls. 10, 8, 6
Food/Drink: Not that great yesterday. Too much wine which led to bad dinner choice.
Oh, wow, cause I'm pretty sure I've been posting since the first thread (whatever you call before it rolls). I totally need to check back. :laugh:
TGIF!!!!
Cardio: 5k run (3.1 miles). 36 minutes. Kept it light because I have football in the morning!
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client this morning then k-box and strength training classes to teach.
Cardio:kbox- 60 minutes (400 calories)
Strength:NONE
Assessment:High sodium day yesterday.0 -
Happy Saturday!!
Flag football: 1 game as quarterback. Oh, my throwing arm, lol. Sore. Tons of fun.
Food: on target0 -
Okay, I'm in. I've been reading for months, and don't post, but I just read almost this entire thread. I love it. Today for me:
Cardio: 3 short sets on the dreaded Jacob's ladder - total time 24 mins.
In between 8 min sets:
Strength: Deadlift. 2 sets of 5 x 135. Finished with 3 x 155lbs.
Push press: 2 sets of 5 x 85lbs. Finished with 3 x 95lbs (a PR for me)
Total calorie burn according to my HRM was 485.
A good day indeed.0 -
Okay, I'm in. I've been reading for months, and don't post, but I just read almost this entire thread. I love it. Today for me:
Cardio: 3 short sets on the dreaded Jacob's ladder - total time 24 mins.
In between 8 min sets:
Strength: Deadlift. 2 sets of 5 x 135. Finished with 3 x 155lbs.
Push press: 2 sets of 5 x 85lbs. Finished with 3 x 95lbs (a PR for me)
Total calorie burn according to my HRM was 485.
A good day indeed.
Welcome! And awesome workout. Love deadlifts!
Happy Sunday!
Softball: 2 games as catcher (well, 2 innings were in right field).
Food: on target. Was a good week for intake and exercise.0 -
Happy Monday!
Cardio: 3.5 mile trail run. 45 minutes. Seem to have a new running partner. Friend has been tagging along on some of my runs, even though she's not training for any races. Been good to have some company again and someone to talk to about running.
Food: on target.0 -
That's good brandi! I do notice that running is much "faster" when my DW runs with me.Happy Monday!
Cardio: 3.5 mile trail run. 45 minutes. Seem to have a new running partner. Friend has been tagging along on some of my runs, even though she's not training for any races. Been good to have some company again and someone to talk to about running.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 2 clients this morning and then 2 tonight. Not much going on today. Need to clean out the gutter for fall!
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. 12,10,8,6
Assessment: I did pretty good yesterday.0 -
Happy Tuesday!!
Strength training: Strong Lifts 5x5 (modified)
Bench press: 85lb
Barbell hip thrust: 65lb
Overhead press: 55lb
Barbell Row: 75lb
1x30 scissor kicks, 1x10 squats
Food: on target0 -
Hey gang
I like myself unconditionally!
Happy Humpday! Only 2 clients this morning then TKO tonight. Catch up on DVR shows today!
Cardio: walk/jog- 3 miles (590 calories)
Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
12,10,8,6.
Assessment: I did well yesterday.0 -
Happy Wednesday!
Cardio: 12 mile run. 2 hours 31 minutes. Wowsers. One more long run next week, then I'll taper slightly before the half-marathon.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 2 clients this morning and 2 tonight. Laundry day and NFL tonight!
Cardio:Stepmill- level 9 to level 15 (300 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6
Assessment: Much better with food and water yesterday.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! One client this morning then TKO this evening. Going to try out some energy saving tips this year to keep heating bill down. That means a trip to Lowe's today.
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6.
Assessment: Did well yesterday on food.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client this morning then k-box and strength training classes to teach. My friend's DD's B-day party today. Gotta be disciplined.
Cardio:kbox- 60 minutes (400 calories)
Strength:NONE
Assessment:High sodium day yesterday.0 -
Happy Saturday!!
Took Thursday and Friday off from exercise.
Saturday: flag football: 2 games. Had a 65 yard quarterback scramble for a touchdown. Best play ever in my 17 years with this league. So much fun.
Food: on target0 -
Good day today, struggling through an injury I got at the gym last Monday, so I've had to scale back workouts. Went to my favourite place today, the Crossfit box.
5 rounds of:
15 box jumps (step ups for me - foot injury)
12 hang power snatch at 45lbs
9 pushups and
6 toes to bar. I still can't do these, managed to do high knee pulls.
Also, 3-3-3-3 deadlift at 145.
Loved this workout. It kicked my *kitten*.0 -
Good job!! Plyos and compounds lifts work well together!Good day today, struggling through an injury I got at the gym last Monday, so I've had to scale back workouts. Went to my favourite place today, the Crossfit box.
5 rounds of:
15 box jumps (step ups for me - foot injury)
12 hang power snatch at 45lbs
9 pushups and
6 toes to bar. I still can't do these, managed to do high knee pulls.
Also, 3-3-3-3 deadlift at 145.
Loved this workout. It kicked my *kitten*.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 2 clients this morning and one this evening then TKO class. Last week of the month! See if I can finish up strong!
Cardio: jog/walk- 3 miles (560 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6.
Assessment: A party this weekend pushed my calorie limits higher than usually. Time for some extra cardio this week!0 -
Happy Monday all.
Workout today was kickboxing class. One hour, 525 calorie burn.
Decent food.
Okay overall.0 -
Happy Monday!!
Good job, both of you!
Cardio: 3 mile run. Started as a trail run, but mud and darkness forced me on to pavement for the last mile. Even with a headlamp, not sure I'm going to want to run on trails at night. Might be back on the jogging track for a few months.
Food: on target0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 2 clients this morning and then 2 tonight. Laundry today and also lawn work.
Cardio: Stepmill- level 9-14 30 minutes (500 calories)
Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 12,10,8,6
Assessment: I did pretty good yesterday.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! Only 2 clients this morning then TKO tonight. Continuing the Batman Origins game! Almost done!
Cardio: walk/jog- 3 miles (590 calories)
Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
12,10,8,6.
Assessment: I did well yesterday.0 -
Tuesday's report.
Legs in the morning, weighted lunges, front squats, hamstring curls, calf raises. Pushed really hard and was starting to stiffen up by the end of the work day, so I hit the gym for the evening class, which is usually a circuit type deal, to loosen the muscles up.
Multiple rounds of burpees, jump squats, battle ropes, sprints etc. Felt good, but damn are my legs sore today!
Overall, a great workout day.0 -
Happy Wednesday!!
Tuesday: rest day (aka working on a friend's computer late)
Wednesday: Cardio: 12.5 mile run. 2 hours, 39 minutes. 12'44" pace. Longest of my long runs before the half. Going to taper slightly next couple of weeks.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Thursday and Happy Halloween! 2 clients this morning only. Taking off tonight to take my DD and her friends out Trick or Treating since it's my turn!
Cardio:Stepmill- level 9 to level 15 (300 calories)
Strength:chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6
Assessment: Much better with food and water yesterday.0
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