"TLFC" exercise and accountability support!

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Replies

  • BetterKimmer
    BetterKimmer Posts: 178 Member
    Not sure what happened there ??? ^^^^
  • ninerbuff
    ninerbuff Posts: 48,984 Member
    cw106 wrote: »
    newbie to strength training here.had a doctors check,health mot at gym,induction and a personalised training plan from qualified PT.
    sw 235. joined mfp/gym 4 months ago.
    cw 192
    gw 179.

    CARDIO. swimming freestyle 62 mins.700 cal burn.rowing machine 30 mins/ 5km 280 cal burn.
    elliptical( my nemesis) 13 mins 86 cal burn.

    CORE. plank. 3x 20 secs.
    medicine ball abdominal crunches. 3x15.

    STRENGTH. today arms .
    barbell curls 3x15x 6.25kg.tricep pulldowns. 3x15x8.75 kg.

    under calorie goal as ever.
    ASSESSMENT .can feel benefit of adding core/ strength training already after 7 days.

    looking forward to input from group.
    tia.
    Welcome!!!

  • lpendleton58
    lpendleton58 Posts: 285 Member
    Cardio: none

    Strength: Legs & Abs - Front Squats 8x8, DB Deadlift 4x20, Leg Curl & Extension Circuit 4x15, Sitting & Standing Toe Raises 3x28, 50 Leg Raises, & 50 Crunches

    Assessment: Pretty sore throughout the day from the workout and Monday's cardio, but should be all good in the long-run. Stuck with the planned meals and cardio goals for the day so my energy levels have been stable. Hitting my protein goals of approx. 1g of protein per lb. Still playing around with the the fat and carb goals. Lots of sodium but nearly a gallon of water throughout the day to help flush that out.

    may need to stretch before bed.
  • sjaplo
    sjaplo Posts: 974 Member
    Joining in;

    Cardio: Tempo run on the treadmill - 3.01 miles in 25:58 - goal is sub 25:00
    Pouring down with rain so I'll skip the partial cycle home from work

    Strength: None today

    Assessment: Finally back to Friday's weight of 175 after the Canadian Thanksgiving - will be under calorie today - mfp set at 140ish protein, but I aim for about 100, which is .8 X lean body mass.

    cheers all.
  • tsimblist
    tsimblist Posts: 206 Member
    Happy Thursday!

    Cardio: 65 minutes on stationary bike (674 calories)

    Strength: Ab wheel rollouts - 3x10

    Assessment: Nutrition on track yesterday and planned out for today.
  • tsimblist
    tsimblist Posts: 206 Member
    cw106 wrote: »
    ...

    ASSESSMENT .can feel benefit of adding core/ strength training already after 7 days.

    looking forward to input from group.
    tia.

    Welcome!

    Google "sarcopenia" to learn about another benefit of strength training.
  • ninerbuff
    ninerbuff Posts: 48,984 Member
    lpendleton58 wrote: »
    Cardio: none

    Strength: Legs & Abs - Front Squats 8x8, DB Deadlift 4x20, Leg Curl & Extension Circuit 4x15, Sitting & Standing Toe Raises 3x28, 50 Leg Raises, & 50 Crunches

    Assessment: Pretty sore throughout the day from the workout and Monday's cardio, but should be all good in the long-run. Stuck with the planned meals and cardio goals for the day so my energy levels have been stable. Hitting my protein goals of approx. 1g of protein per lb. Still playing around with the the fat and carb goals. Lots of sodium but nearly a gallon of water throughout the day to help flush that out.

    may need to stretch before bed.
    Welcome!!!
  • ninerbuff
    ninerbuff Posts: 48,984 Member
    sjaplo wrote: »
    Joining in;

    Cardio: Tempo run on the treadmill - 3.01 miles in 25:58 - goal is sub 25:00
    Pouring down with rain so I'll skip the partial cycle home from work

    Strength: None today

    Assessment: Finally back to Friday's weight of 175 after the Canadian Thanksgiving - will be under calorie today - mfp set at 140ish protein, but I aim for about 100, which is .8 X lean body mass.

    cheers all.
    Welcome!

  • ninerbuff
    ninerbuff Posts: 48,984 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 1 client this morning and then 2 this evening. Just gonna watch the Giants in game 5 of the NLCS!!! Go GIANTS!!

    Cardio: stepmill- level 9 (400 calories)

    Strength: back- pullups, bent over rows, seated cable rows, pullovers. 4x20

    Assessment: Had spaghetti and meatballs last night. Didn't finish it all because I was all pumped up watching the Giants win last night!!
  • BetterKimmer
    BetterKimmer Posts: 178 Member
    Hey all! Everyone looks like they are doing great! It's motivating me. :D

    Cardio: 1000m row for warm up. 20 min HIITs on stepper, 20 min walking 3.5mph 10% grade. 400+ calories

    Strength: Overhead press 45-70lbs 4x10, assisted pull up 3x10 (suck at this), single arm overhead cable press 35-40lbs 4x10, cable row 80-100lbs 3x12, low lateral cable side pull 15lb 3x8, single arm cable lat pull down 40lbs 3x15, delt raises front, side, behind 7.5lbs 3x30, back extension 3x20


    Assessment:     I love when a week is going good. It make me feel excited to be on a roll, which keeps me rolling! However, a cup of hot chocolate snuck in before bed last night after I was done logging. I am really hoping to keep upping the weight by gaining strength. Hoping to report higher numbers in the next couple of weeks. Ultimate goal is to lose 7-10% body fat though.
  • EmmieBaby
    EmmieBaby Posts: 1,235 Member
    Cardio: went for a jog in the rain, for aprox 35min (wasn't keeping track of distance and time...just went running without a goal)

    Strength: a quick 7min workout before dinner (push ups, crunch, leg lift, plank, mountain climber, lunge, high knee running)

    Assessment: doing well diet wise, water is excellent, need to work on eating more protein.
  • lpendleton58
    lpendleton58 Posts: 285 Member
    Cardio: none, may try to do some tomorrow

    Strength: Chest and Back - Barbell Bench & DB T-Rows 5x12, Barbell Incline Bench & Chin-Ups 5x12, DB Pullovers & Cable Crossover 5x12. Was suppose to hit up the abs but ran out of time.

    Assessment: Stretching last night and this morning def. help with the soreness from yesterday.
    Rearranged my planned meals for the day to fit in Chick-fil-a catered breakfast. I knew it was coming so I planned to only have the chicken bagel in order to stay on track. Will power was strong...this time.
    Up the calories and protein a lil since I got kickball to night, which I doubt burns that many calories but good to be outside moving.
    Sodium is still high but staying consistent on nearly a gallon of water throughout a day

    May not post tomorrow, so everyone have a great weekend
  • ninerbuff
    ninerbuff Posts: 48,984 Member
    Good job all of you. Consistency is how people succeed. The more consistent one is, the easier it is to keep up the lifestyle.
  • llUndecidedll
    llUndecidedll Posts: 724 Member
    Cardio:
    1) Walked 75 minutes on treadmill, jogged 30 minutes on treadmill. Burned 713 calories. 2) Pedaled for 65 minutes on the elliptical, burned 790 calories.

    Strength: I did no strength exercises today. I am planning on returning to the gym to do day 2 of StrongLifts 5x5, but I'm really not feeling it right now. I will maybe try to do some push-ups, crunches, and squats later.

    Assessment: I did OK on my food and water. I am trying to increase my protein intake because I'm worried about losing muscle. I feel like I could do more cardio, but my feet disagree with me.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Welcome to everyone!! So awesome to see all the new faces! <3

    Happy Thursday!!

    Cardio: 6 mile run. Meant to have an "easy" pace, but was actually one of my fastest. Felt great. 64 minutes. 10:41/mile. Ready for my race on Saturday!!

    Food: on target
  • tsimblist
    tsimblist Posts: 206 Member
    TGIF!

    Cardio: Walked laps between sets. This is just a way to recover while waiting on the rest timer.

    Strength: Bench Intensity day (969 calories). Squats, Bench Press, Hang Snatch, Weighted Dips, Hanging Knee Raises, Chin-ups. Logged at: jefit.com/members/user-logs/log/?xid=1655018&dd=2014-10-17

    Assessment: Nutrition on track yesterday and planned out for today.
  • ninerbuff
    ninerbuff Posts: 48,984 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! Off today because my DW is competing in ballroom dance the next 3 days. At least the hotel we're staying in SF has a decent gym.

    Cardio: jog/walk- 3 mi 400 calories

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 4x20

    Assessment: Yesterday was hectic so I just grabbed Taco Bell for us yesterday. Not to mention the GIANTS were playing and I didn't want to be too distracted cooking!
  • BetterKimmer
    BetterKimmer Posts: 178 Member
    :)

    Cardio:     5 min walk 10% incline, 3.5 mph warm up, 20 min stepper skipping every other step. 200 calories

    Strength:     Barbell squats 5x12, 95-155lbs, leg press 5x12, 270lbs!, walking lunges 5x40, dumb bell step ups 5x20, 55lbs, glute bridges 5x12, 110lbs, kettle ball sumo squat 5x10, 50lbs, pulse squat 5x30, curtsy lunges 5x20, straight-leg dead lifts 5x12, 110lbs

    Assessment: Staying on target with macro and calories. Just upped the pressure going forward. Joined a body transformation challenge on Bodybuilder.com. Have to upload bikini pics (UGG!) I think I am doing well with training, but diet has been on-again, off-again over the summer. So all my hard work is not really showing as well as it could. I'm on it though!
  • ninerbuff
    ninerbuff Posts: 48,984 Member
    BetterKimmer wrote: »
    :)

    Cardio:     5 min walk 10% incline, 3.5 mph warm up, 20 min stepper skipping every other step. 200 calories

    Strength:     Barbell squats 5x12, 95-155lbs, leg press 5x12, 270lbs!, walking lunges 5x40, dumb bell step ups 5x20, 55lbs, glute bridges 5x12, 110lbs, kettle ball sumo squat 5x10, 50lbs, pulse squat 5x30, curtsy lunges 5x20, straight-leg dead lifts 5x12, 110lbs

    Assessment: Staying on target with macro and calories. Just upped the pressure going forward. Joined a body transformation challenge on Bodybuilder.com. Have to upload bikini pics (UGG!) I think I am doing well with training, but diet has been on-again, off-again over the summer. So all my hard work is not really showing as well as it could. I'm on it though!
    Nice on the leg press. So many females think that 100lbs is too heavy.

  • ninerbuff
    ninerbuff Posts: 48,984 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! In SF today to watch my DW compete in amateur ballroom.

    Cardio: NONE

    Strength: NONE

    Assessment: Overdid it a little yesterday, so up a little.
  • llUndecidedll
    llUndecidedll Posts: 724 Member
    10/17

    Cardio:
    -Walked .78 miles (warm-up and cool down), jogged 4.12 miles at 3.3 mph on treadmill. Kept incline between 2-3%. Burned 629 calories.
    -Pedaled 1.04 miles for 13 min on elliptical. 5/20 resistance. Burned 140 calories.

    Strength: completed week 1, day 2 and day 3 of SL 5x5. So I'm on track for Monday.

    Assessment: I went over my calories but due to exercise calories, I was under. I hit all my macros and drunk 9 cups of water. I felt good after exercising.
  • tsimblist
    tsimblist Posts: 206 Member
    Happy Weekend!

    Cardio: 5K race with new PR of 24:02 (487 calories). Mowed lawn afterwards for another 747 calories.

    Strength: none

    Assessment: Nutrition on track yesterday. Good so far today. But dinner this evening will be at my 40th high school class reunion. I have about 1000 calories left in the budget, might not be enough.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Saturday!!

    Cardio: Ran the Toughest 10k - Galveston Causeway race today (2nd in a 3 race series). New PR of 1:07:43.9.

    Food: on target.
  • tsimblist
    tsimblist Posts: 206 Member
    Happy Monday!

    Cardio: Walked laps between sets.

    Strength: Overhead Volume day (922 calories). Squats, Overhead Press, Deadlifts, Weighted Dips, Weighted Chin-ups. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-10-20

    Assessment: Reunion dinner on Saturday turned out to be a reasonable meal. Sunday evening was a big dinner at home with two of my kids and their families. Scale was up 5 lbs this morning. Mostly water weight I expect.
  • tsimblist
    tsimblist Posts: 206 Member
    brandiuntz wrote: »
    ...
    Ran the Toughest 10k - Galveston Causeway race today (2nd in a 3 race series). New PR of 1:07:43.9
    ...

    Congratulations on your PR!
  • ninerbuff
    ninerbuff Posts: 48,984 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Bootcamp training this morning demo this evening then TKO tonight.

    Cardio: run/jog 2 miles (300 calories)

    Strength: quads- leg press, squat, leg extension 2x25

    Assessment: When it rains it pours. None of my fantasy teams won, the 9ers got hammered and this weekend was crappy because I was stuck in a hotel for 2 days with a crappy gym.
  • sjaplo
    sjaplo Posts: 974 Member
    Hey all - is catching up allowed?

    Sat

    Cardio: none

    Strength: NROL Hypertrophy 2B - 6 X 3 reps heavy (for me)
    Deadlift 5 X 140lbs and 1 X 145lbs (PB)
    Superset - Dynamic lunge 6 X 110lbs (PB), Step up 6 X 86lbs (2 X 43 Dbells)
    Reverse crunch 45 deg angle - 3 X 12

    Sun

    Cardio: Walk 2.11 miles 21:21

    Strength: None


    Mon

    Cardio: Tempo t-mill run - 2.16 miles 18:42 - 8:38 pace

    Assessment: Wanted to do 25 min, but something interupted. I on the otherhand did win my fantasy match - by 2 pts! However both the Saints and the Seahawks lost.

    Feeling trim today!
  • BetterKimmer
    BetterKimmer Posts: 178 Member
    Good evening all!
    Was out for the weekend. Saturday was rest day, Sunday attended a boot camp in the AM.
    But today...

    Cardio: Walk 5 min warm up, Stairmaster 10 min hitting every other step, walking 15% incline @ 3mph 20 min 300+ calories

    Strength: Squats 5x10 @ 95-135lbs (sore knee from boot camp made these hard). Stationary lunges @ 60lbs, leg extensions @ 30lbs, leg curl @ 35lbs - all single leg done 3x28 per leg

    Assessment: Damn football, martinis and popcorn messed with my macros this weekend. Or was that my fault? :p Hitting my protein and calorie goal today is making me feel better though. Feels like it will be a good week.

    And, thanks @ninerbuff !! That's a pr for me! Now I need to work on the squats.
  • ninerbuff
    ninerbuff Posts: 48,984 Member
    Welcome sjaplo!!
  • ninerbuff
    ninerbuff Posts: 48,984 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 1 client this morning and 2 tonight. Yeah baby, game 1 of the WS tonight!!! 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: Did really well yesterday.

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