"TLFC" exercise and accountability support!

1…8081838586…334

Replies

  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Friday! Long time MFP calorie tracker, first time poster. Love that this thread provides accountability and encouragement but without the harsh, mean comments of other threads. Mind if I join in? I’m a 47-year old female, who would like to lose 40 lbs. I overhauled my diet a few months ago, and now I’m looking to re-commit to my workouts. I love lifting heavy, but I’ve been out of the groove for awhile, so it will take me a few weeks (?) to get back up to speed.

    Cardio: none.

    Strength: Leg Day! Squats 5x8 (50lb), deadlifts 3x8 (45lb), extensions and hamstring curls 3x8 each, walking lunges with 15lbs dumbbells 3x10

    Assessment: Made good food choices yesterday, and within calorie and macro goal.

    Welcome!!



    Happy Saturday!!

    Cardio: 10k (6.2 mile) run: 73 minutes. Not sure if it was weather (muggy rain) or what, but I felt sluggish and kept the pace very slow. 11:50/mile average.

    Food: on target

    Assessment: am at 168lb, which is 9 over my lowest, and 5 over what I'd been carrying on average for the past year. So, really need to hunker down on the diet and stay on track. Those extra pounds will not help my running or flag football goals.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Sunday!!

    Strength training: very light workout, as my back was bothering me.

    Goblet Squat: 5x5x20lb

    Scissor Kicks: 3x20

    Raise and hold: 1x30sec

    Knee pushups: 1x10

    Bicep Curl: 3x5x15lb

    Triceps: 1x10x15lb

    Weighted one-legged hip thrust: 3x5x20lb

    Lunges: 1x5


    Food: ate maintenance.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! One client this morning, one this evening then TKO. Last day of June! Man summer is already going by fast!

    Cardio: jog/walk 3 mi (400 calories), 100 burpees

    Strength: quads- leg press, squat, leg extension 8x8

    Assessment: Fondue yesterday!
  • cmgeiger
    cmgeiger Posts: 2 Member
    Hi everyone, thanks for the welcome!

    Cardio: 30 minutes eliptical

    Strength: just some light yoga moves to loosen up tight, sore legs

    Assessment: Did well with weekend food choices. Need to do measurements tomorrow. :bigsmile:
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 1 clients this morning and 2 tonight. Damn it's July already! DD is going with her best friend to Alameda County fair, so I essentially have most of the day to myself. Since we're having my DD's Bday party here, I'll start cleaning up the house better.

    Cardio: Jog/run- 3 miles (400 calories), 100 burpees

    Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 8x8

    Assessment: Didn't eat in deficit, but at least no weight gain.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Tuesday!!

    Missed Monday's run due to work. Grrr. Food was on target, though.


    Strength Training: Strong Lifts 5x5

    Goblet Squat: 5x5x35lb

    Bench Press: 5x5x70lb

    Barbell Row: 5x5x70lb

    Plank: 1x60sec

    Pushups: 1x5 (warmup)

    Food: on target.
  • 47Jacqueline
    47Jacqueline Posts: 6,993 Member
    Didn't log yesterday, but I did 120 minutes including 30DS, Vinyasa Yoga and Cardio Kickboxing. Too much in 2 days!

    Today aiming at a Body Pump class at 12:30, for an hour (55 min.).

    Also, trying to eat at maintenance, but having a rough time getting it to be enough. Yesterday was the best in at least eating my food goal, but didn't eat back all my exercise and so was at a deficit.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Didn't log yesterday, but I did 120 minutes including 30DS, Vinyasa Yoga and Cardio Kickboxing. Too much in 2 days!

    Today aiming at a Body Pump class at 12:30, for an hour (55 min.).

    Also, trying to eat at maintenance, but having a rough time getting it to be enough. Yesterday was the best in at least eating my food goal, but didn't eat back all my exercise and so was at a deficit.
    Welcome!!!
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! One client this morning, then strength class and TKO tonight. DW has the next 5 days off so we're gonna find something to do besides celebrate the 4th!

    Cardio: Jog/walk- 3 mi (400 calories), 100 burpees

    Strength: chest- incline bench, Hammer bench, dips, seated flyes. 8x8

    Assessment: Great day yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Wednesday!!

    Cardio: Ran 5K (3.1 miles). 30:56. Pace: 9:59/mile.


    Food: on target. Feeling good about my eating this week!
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! No clients this morning, but kids kickboxing bootcamp, then 2 clients tonight!

    Cardio: jog/walk- 3 miles (400 calories), 100 burpees

    Strength: back- pullups, bent over rows, seated cable rows, pullovers. 8x8

    Assessment: Ate all all day yesterday, so up a little.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Friday! Happy 4th of July!!

    Cardio: Run Wild 5K race. Time was 31:38. Placed 32nd in my age group (53 total). Over 800 people in this race. Very fast, too. I was impressed by the top finishers' times!

    Food: on target
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! Happy 4th!!!Off today! Family party at my in-laws all day!

    Cardio: jog/walk- 3 mi 400 calories, 100 burpees

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 8x8

    Assessment: Ate okay yesterday.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then and strength class. Leisure day today.

    Cardio: 100 burpees

    Strength: NONE

    Assessment: Ate way too much yesterday!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Sunday!!

    Strength Training:

    Goblet squats: 5x5x35lb

    Overhead Press: 5x5x45lb (1st time I've completed a full workout with this exercise since hurting my back in Feb. Yay!)

    Deadlift: 2x5x115lb

    Barbell Hip Thurts: 5x5x115lb

    Pushups: 2x5

    Plank: 1x63sec

    Food: on target
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! One client this morning, one this evening then TKO. DD is back to dance classes today. Getting ready for my vacation next month too, but sending out for subs while I'm gone.

    Cardio: jog/walk 3 mi (400 calories)

    Strength: quads- leg press, squat, leg extension 8x8

    Assessment: Party yesterday. Nuff said.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Monday!! (always rough after a holiday weekend)

    Cardio: Ran 4.1 miles (I think, calibration was off on ipod). 47 minutes.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 1 clients this morning and 2 tonight. My freakin' modem died yesterday and went out and got a new one, but for some reason my router doesn't sync with it. Argh! I'm thinking of returning this modem I got and getting one of the combined modem/router units to save space and set up headache.

    Cardio: Jog/run- 3 miles (400 calories)

    Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 8x8

    Assessment: Didn't eat in deficit, but at least no weight gain.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! One client this morning, then strength class and TKO tonight. Warm day today so going to get some yard work done early.

    Cardio: Jog/walk- 3 mi (400 calories)

    Strength: chest- incline bench, Hammer bench, dips, seated flyes. 8x8

    Assessment: Good day yesterday.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! No clients this morning, but kids kickboxing bootcamp, then 2 clients tonight!

    Cardio: jog/walk- 3 miles (400 calories)

    Strength: back- pullups, bent over rows, seated cable rows, pullovers. 8x8

    Assessment: Ate all all day yesterday, so up a little.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Thursday!! Been an off week, missed two days of exercise. Back to it tonight.

    Strength training:

    Goblet Squats: 5x5x35lb

    Bench Press: 5x5x75lb

    Barbell Row: 5x5x75lb

    Plank: 1x65sec

    Side Plank: 2x30sec


    Food: maintenance
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! Just TKO tonight.

    Cardio: jog/walk- 3 mi 400 calories

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 8x8

    Assessment: Not a good eating day.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    TGIF!! Happy Friday!

    Cardio: Ran 6.25 miles. iPod rebooted itself mostly through, so lost exact time and pace. I'm estimating took me 73 minutes.

    Food: ate maintenance
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then and strength class. 2 parties today: First my DD's "kids" B day party at Parti Palooza, then later in the evening a friend's 40th B day party and last chemo treatment. Man there's gonna be a lot of food today.

    Cardio: NONE

    Strength: NONE

    Assessment: Not bad yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Sunday!!

    Strength Training:

    Goblet Squat: 5x5x35lb

    Overhead Press: 5x5x45lb

    Sumo Deadlift: 2x5x135lb

    Barbell Hip Thrusts: 5x5x135lb

    Barbell Bicep Curl: 1x5x45lb

    Leg Raises: 1x20


    Food: on target. A good day!
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! One client this morning, one this evening then TKO. Laundry and some grocery shopping today.

    Cardio: jog/walk 3 mi (400 calories)

    Strength: quads- leg press, squat, leg extension 8x8

    Assessment: Party yesterday. Nuff said.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Monday!!

    Cardio: Ran 6.25 miles. Easy paced. iPod rebooted mostly through run (again!), so not sure on time or pace. Estimating 1 hour, 15 minutes.


    Food: on target
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 1 clients this morning and 2 tonight. Cloudy day but hot and humid. Reminds me of living back east.

    Cardio: Jog/run- 3 miles (400 calories)

    Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 8x8

    Assessment: My eating was all over the place yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Tuesday!!

    Strength Training:

    Goblet Squats: 5x5x35lb

    Bench Press: 5x5x80lb

    Pendlay Row: 5x5x75lb

    Plank: 1x67sec

    Food: on target
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! One client this morning, then strength class and TKO tonight. Swim day for my DD with lessons.

    Cardio: Jog/walk- 3 mi (400 calories)

    Strength: chest- incline bench, Hammer bench, dips, seated flyes. 8x8

    Assessment: Good day yesterday.

Categories