"TLFC" exercise and accountability support!
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Happy Tuesday!
Cardio: Jogged 7.43 miles (1152 calories).
Strength: not today
Assessment: Nutrition on track yesterday and planned out for today.0 -
Morning!
Cardio: none
Strength: NROL Hypertrophy 2C - intermediate wt 5 sets, 6 reps
Supersets of Close grip chin ups 5 X 6 and Barbell shoulder press 70lbs 5 X 6.
I exercise at home so I substitute wide grip pull ups for the wide grip lat pull down so - superset of wide grip pull ups 5 X 6 and dumbell check press 28lbs (EA so 56lbs) 5 X 6.
No time for the towel biceps curl or the upper boby russian twist this am
Assessment: Dominoes thin crust for dinner last night, 1/2 a med with lots of meat. So a little bloated (2lbs) today. Should be back to 175lbs after my run tomorrow. Recently adjusted my intake downwards to 2250 cal a day from 2300 - but the weather hasn't been cooperating as far as biking so I'll have to watch to make sure I keep losing. Fall is always my downfall.
cheers!0 -
Hmmm. Usually hypertrophy is between 8-12 reps. I need to check this out since practically every organization in certified fitness doesn't disagree on the rep ranges for strength, hypertrophy and endurance.Morning!
Cardio: none
Strength: NROL Hypertrophy 2C - intermediate wt 5 sets, 6 reps
Supersets of Close grip chin ups 5 X 6 and Barbell shoulder press 70lbs 5 X 6.
I exercise at home so I substitute wide grip pull ups for the wide grip lat pull down so - superset of wide grip pull ups 5 X 6 and dumbell check press 28lbs (EA so 56lbs) 5 X 6.
No time for the towel biceps curl or the upper boby russian twist this am
Assessment: Dominoes thin crust for dinner last night, 1/2 a med with lots of meat. So a little bloated (2lbs) today. Should be back to 175lbs after my run tomorrow. Recently adjusted my intake downwards to 2250 cal a day from 2300 - but the weather hasn't been cooperating as far as biking so I'll have to watch to make sure I keep losing. Fall is always my downfall.
cheers!
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Happy Humpday!
Cardio: Walked laps between sets.
Strength: Bench Recovery day (865 calories). Barbell Hip Thrust, Roman Chair Sit-ups, Squats, Bench Press, Straight legged deadlifts. Logged at http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-10-22
Assessment: Nutrition on plan for yesterday and planned out for today. Scale still hasn't recovered from this past weekend.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! No clients this morning, then strength and TKO tonight. Great way to start off the WS!!! GO GIANTS!!!!
Cardio: run/jog- 2 miles (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 4x20
Assessment: Good day yesterday.0 -
[/quote]Hmmm. Usually hypertrophy is between 8-12 reps. I need to check this out since practically every organization in certified fitness doesn't disagree on the rep ranges for strength, hypertrophy and endurance.
[/quote]
@ninerbuff
I have been hearing about hypertrophy training and found this on bodybuilder.com. http://www.bodybuilding.com/fun/hst1.htm Thinking of giving it a go next couple of weeks. It's new info to me, but I think I have the general concept. Interested to hear any feed back or quick tip if there is something I should know regarding it. It seems straightforward though.
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BetterKimmer wrote: »...
@ninerbuff
...
Interested to hear any feed back or quick tip if there is something I should know regarding it. It seems straightforward though.
I am interested on your feedback too. I ran across it recently and was trying to decide whether to abandon my current regimen in order to try it. Haven't worked up the courage to give it a go yet. See also: http://hypertrophyspecific.com/hst_index.html0 -
@tsimblist Actually, that's the same article.
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BetterKimmer wrote: »@tsimblist Actually, that's the same article.
Yep, that site is "The Home of HST". It has an articles tab with even more info to wade through too.
Here is my most recent distraction: http://suppversity.blogspot.com/2014/10/stretch-shortening-cycle-exercise.html
That article starts with the word "sarcopenia" which is my main fitness motivation.0 -
There's lots of approaches, but from my experience with training myself and clients (I started out at 126lbs at 19 at about 5'6"), I've seen the better results from progressive overload with high volume (about 16 sets per body part). That translates to about 4 exercises comprised of 4 sets with rep range from 6-12 reps.BetterKimmer wrote: »I have been hearing about hypertrophy training and found this on bodybuilder.com. http://www.bodybuilding.com/fun/hst1.htm Thinking of giving it a go next couple of weeks. It's new info to me, but I think I have the general concept. Interested to hear any feed back or quick tip if there is something I should know regarding it. It seems straightforward though.
There are deload weeks and even weeks of supersets and high reps, but the main stay
will be around 16 sets per body part with medium rep ranges.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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@ninerbuff Thank you! Simple and straightforward. Good to know
@tsimblist Good site. Now in my favorites. (*)
Cardio: 1500m row for warm up, plyos between all sets for 1 min each - jump rope, side to side shuffle squat, low box jump, mountain climbers, step up w/jump. 20 min treadmill at 15% incline and 3mph
Strength: Wide grip lat pull down 80-90lbs 4x10, low pulley straight arm raise 30lbs 3x10, close grip cable row 80-90lbs 4x12, rear delt flys 70-80lbs 3x10, high lat lever pull down 110-130lbs 3x10, back extension machine 100lbs 3x12, bodyweight back hyperextensions on ball 3x20
Assessement: Mostly good. I did fall victim to a Chipotle burrito last night. A willing victim. lol! Protein could be higher, but nothing is out of control. Lost 2lbs since last week, so must be doing something right.0 -
Happy Thursday! I was still tired this morning when it was time to go to the gym, so I slept in. When I finally did get up, I was greeted with a red light on my HRV sample ( https://dl.dropboxusercontent.com/u/19811888/ithleteHRV20141023.png ). So my rest day decision was confirmed.
Cardio: Rest day
Strength: Rest day
Assessment: Nutrition on track yesterday and planned out for today.0 -
Lol that's not being a victim, but some good eating!!!BetterKimmer wrote: »@ninerbuff Thank you! Simple and straightforward. Good to know
@tsimblist Good site. Now in my favorites. (*)
Cardio: 1500m row for warm up, plyos between all sets for 1 min each - jump rope, side to side shuffle squat, low box jump, mountain climbers, step up w/jump. 20 min treadmill at 15% incline and 3mph
Strength: Wide grip lat pull down 80-90lbs 4x10, low pulley straight arm raise 30lbs 3x10, close grip cable row 80-90lbs 4x12, rear delt flys 70-80lbs 3x10, high lat lever pull down 110-130lbs 3x10, back extension machine 100lbs 3x12, bodyweight back hyperextensions on ball 3x20
Assessement: Mostly good. I did fall victim to a Chipotle burrito last night. A willing victim. lol! Protein could be higher, but nothing is out of control. Lost 2lbs since last week, so must be doing something right.
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When you body knows, it knows.Happy Thursday! I was still tired this morning when it was time to go to the gym, so I slept in. When I finally did get up, I was greeted with a red light on my HRV sample ( https://dl.dropboxusercontent.com/u/19811888/ithleteHRV20141023.png ). So my rest day decision was confirmed.
Cardio: Rest day
Strength: Rest day
Assessment: Nutrition on track yesterday and planned out for today.
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Hey gang
I like myself unconditionally!
Happy Thursday! 1 client this morning and then 2 this evening. Finish laundry today and then later tonight a friend pays up on a bet to eat a Cattleman's and watch the Denver/San Diego game tonight.
Cardio: stepmill- level 9 (400 calories)
Strength: back- pullups, bent over rows, seated cable rows, pullovers. 4x20
Assessment: Lol, I was dismayed by the Giants loss, that I didn't eat that much last night.0 -
Happy Thursday all.
Yesterday - Cardio - 3 miles on the treadmill in 25:50 so 8 sec faster than last week.
Today
Cardio: - none
Strength: 30 min yoga - good session - don't know why I don't make time for it more often.
Assessment: Not enough protein yesterday and way over calories on dinner without realizing it. (Mushroom ravioli in a mushroom cream sauce and a freshly baked baguette)However the scale was still leaning to the happy side of 175 this am so I'm looking forward to seeing what tomorrow will bring. Finally put a new hole in my leather belt this am as my pants just felt too loose. Even with wearing two shirts!0 -
Happy Thursday!!
What a crazy annoying week at work. Have worked serious overtime Mon-Wed, so no workouts. Finally got in some exercise tonight!
Cardio: 6 mile run. 64 minutes.
Food: Been a good week of eating (if nothing else).0 -
TGIF!
Cardio: Walked laps between sets.
Strength: Overhead Intensity day (942 calories). Squats, Overhead Press, Hang Snatch, Weighted Dips, Hanging Knee Raises, Pull-ups.
Assessment: Nutrition on plan yesterday and planned out for today. Yesterday's rest made the HRV app happy.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients this morning 1 tonight then TKO. Game 3 of the WS in the City tonight!!! Time for the Giants to close this up!
Cardio: jog/walk- 3 mi 400 calories
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 4x20
Assessment: Ate out with a friend last night because he lost a bet to me. Owed me a steak dinner!0 -
TGIF all!
Cardio:None
Strength: Had a late meeting last night so set the alarm for an hour later. Decided to do chin ups and push ups as there was no time for regular lifting schedule this am. Alternating 3 X 10 of each with 60 sec rest.
Assessment: Still feeling trim - scale still at 175 (since Oct 1st). They say the last 10lbs is the hardest 0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client this morning then strength training. Wind down day today and my DD has a girls party to attend tonight.
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: Too much junk yesterday.0 -
Feels that way. Usually a good idea to just shoot for a deficit that takes off 1/2 a pound a week at that point.TGIF all!
Cardio:None
Strength: Had a late meeting last night so set the alarm for an hour later. Decided to do chin ups and push ups as there was no time for regular lifting schedule this am. Alternating 3 X 10 of each with 60 sec rest.
Assessment: Still feeling trim - scale still at 175 (since Oct 1st). They say the last 10lbs is the hardest0 -
Happy Saturday!!
Eh, bad week of little exercise. But, got my much needed long run in. That half-marathon is coming up!
Cardio: 10 mile run. 114 minutes. 11:17/mile. Feeling good. So much endurance improvement from a year ago.
Food: on target.0 -
Happy Sunday!!
Softball Sunday (finally - only the second weekend I've gone). 2 games as catcher, though split time with another player. 1 hit for an RBI.
Food: on target.0 -
Happy Monday!
Ran a half marathon on Saturday morning. Hadn't really trained for it as my longest run was 8 miles two weeks ago. The small event was only a few miles from home and I just wanted to see what I could do. I surprised myself with a PR at 2:16:08 on my Garmin. Still waiting for the official times to be posted.
Cardio: Walked laps between sets.
Strength: Bench Volume day (1009 calories). Squats, Bench Press, Deadlifts, Weighted Dips, Pull-ups. Logged at: jefit.com/members/user-logs/log/?xid=1655018&dd=2014-10-27
Assessment: Family get together at my in-laws for birthday celebrations & early Thanksgiving this past weekend. I enjoyed eating unrestrained holiday meals. Nutrition planned out for today and on track so far.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Bootcamp training this morning then one client then TKO. Typical Monday! Do have to get groceries and a haircut though.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 2x25
Assessment: Stayed home pretty much most of the day and had pizza last night so I could watch the game.0 -
Ooh I like this, I need some accountability after the lazy weekend I had. I'll post on Tuesday after my workout.0
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Morning all - welcome to the new week.
Sat
Cardio: none
Strength: NROL Hypertrophy 2A - 3sets of 12 medium weight. So Superset: Reverse grip barbell row 100lbs 3 X 12 - no cage or rack so no bench press at home 3 X 25 push ups instead. Superset: Reverse incline two hand DB row 38lbs 3 X 12 and incline db press 38lbs 3 X 12. No dip bar so overhead bb press 35lbs - 12, 12, 8 - last one to failure at 8.
Today
Cardio: None
Strength: NROL Hyperttrophy 2B - 2 sets of 25 light weight. So Deadlift 70lbs 2 X 25 w/ 30 sec rest. Superset: Dynamic lunge 40lbs 2 X 25 and step up 13lbs 2 X 25 - 30 sec rest. Reverse incline crunch 3 X 12 60 sec rest.
Assessment: Why is the light weight more reps harder to complete than the heavy (relative) weight low reps? All of the above left me gasping for breath. However, came out of the weekend the same weight as I went in - always a plus! No downward movement on the scale since Oct 2 - which I guess is ok, still feel great - measurement time is this weekend so we'll see what we see.
Have a wonderful day all. 0 -
Feels that way. Usually a good idea to just shoot for a deficit that takes off 1/2 a pound a week at that point.TGIF all!
Cardio:None
Strength: Had a late meeting last night so set the alarm for an hour later. Decided to do chin ups and push ups as there was no time for regular lifting schedule this am. Alternating 3 X 10 of each with 60 sec rest.
Assessment: Still feeling trim - scale still at 175 (since Oct 1st). They say the last 10lbs is the hardest
Agreed - I'm using TDEE less 20% (from the weightloss excell spreadsheet that is on mfp somewhere) - but I think need to adjust my exercise now that the weather is crappy and I'm doing less outdoors. I will do that this weekend as I have to roll over to a new month.
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Over the weekend -Hiking flat trail on Sat. then the mountain on sunday so I got in a leg workout eating not so good but not the worst ....Cardio and weights planned for tonight0
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