"TLFC" exercise and accountability support!
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Hey gang,
I like myself unconditionally!
Happy Monday! Bootcamp training this morning then one client then TKO. Member appreciation day at our gym, so I do a TKO demo before my class tonight.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 2x25
Assessment: My dad's b day this weekend at a buffet, ugh. I did okay, but was well over calories.0 -
Sunday
Cardio: None.
Strength: NROL Hypertrophy 2C 8 of 8 - low wt high rep so 2 sets of 25 with 30sec rest. Chin ups w/ Bbell overhead press. (only managed 15ea of the chin ups. then Pull ups and Dbell check press 8lbs. 6 Ea on the pull ups. Towel bicep curl 8lbs. Then Upper Body Russian twist w/ 8lb wt. Finished with 2 sets 25 push ups.
Assessment: Poker night Friday too many snacks. Too much food Saturday as well - almost 600 over defecit. Tried to make up for it yesterday. Gotta have fun sometimes
Chin ups getting easier, pull ups still hard.0 -
Monday - blah!
Cardio: 30 min of intervals on the t-mill - 2 min X 7mph, 2 X 2min 7.5mph, 2 X 2min 8mph, then tempo from 6.5mph up to finish at 8.5mph. 3.5m in 30min.
Strength: None
Assessment: Good run, felt strong.
Damn you 49ers............0 -
Whew that was close. I wouldn't worry much though. The NFC south is so weak, the Saints should get in with a losing record.Monday - blah!
Cardio: 30 min of intervals on the t-mill - 2 min X 7mph, 2 X 2min 7.5mph, 2 X 2min 8mph, then tempo from 6.5mph up to finish at 8.5mph. 3.5m in 30min.
Strength: None
Assessment: Good run, felt strong.
Damn you 49ers............
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Hey gang
I like myself unconditionally!
Happy Tuesday! 1 client this morning and 2 tonight. No school for DD today so I'm at home today.
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: Had a member appreciation day so there were free Togo sandwiches which were my lunch and dinner.0 -
babysteps.
Cardio: jog for 4km walk for 3km
Strength: push ups and squats
Assessment: loving waking up earlier to get my jog in. might become a cold habbit0 -
Happy Tuesday!!
Gah, what a few days. Missed two training runs, though one day was a "stand outside all day so the legs got some work". Strength training continues to be inconsistent...need to figure out how to stay on top of that.
Cardio: 4 mile run. 45 minutes. Have a half-marathon this coming Sunday, so just some easy miles this week.
Food: been up and down. Have lost a pound of the 3 I gained.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! No clients this morning, then strength and TKO tonight. Lawn today. Bought a leaf blower so this should make it easier to do clean up.
Cardio: run/jog- 2 miles (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 4x20
Assessment: Good day yesterday.0 -
Hi all
Cardio: Still trying to get 3m in under 25 min - managed 2.9m in 25:15. Gah! Was running at 9mph for the last 45 sec. Going to try speeding up at the beginning. Shortening the 4 min of warm up.
Strength: Inbetween NROL Hypertrophy 2 and Strength 1, so supposed to take the week off. Did 3 sets 25 push ups and 3 sets of 10 chin ups (well 10/10/7
, alternating.
Assessment: Scale was 176 yesterday and 173 after my run this am. 170 here I come!
Have a great day all!0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 1 client this morning and then 3 this evening. 1st big rain in our area last night. That will usually mean accidents this morning.
Cardio: stepmill- level 9 (400 calories)
Strength: back- pullups, bent over rows, seated cable rows, pullovers. 4x20
Assessment: I did okay yesterday.0 -
Happy Thursday!!!
Cardio: 4 mile run. 40 minutes. My fastest 4 miles ever. It was cold out there and I wanted to get done quickly!
Food: on target.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! No clients this morning and TKO tonight! Might rain again today. Looking to finish off most of the last season of "Breaking Bad".
Cardio: jog/walk- 2 miles (300 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 4x20
Assessment: My eating sucked yesterday.0 -
Happy Friday
I am so bad at check-ins everyday!
Cardio: Jogged 4km on Monday Tuesday and Thursday, was a cold but was fun
Strength: Yoga on Wednesday focused on arms...still hurt
Assessment: still hate my body but I am happy my brain is finally waking up early in the morning to go jogging.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client this morning then strength training class. Lazy day today, so just hanging out and watching sports and any DVR'd shows.
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: I had a decent day yesterday.0 -
Like anything else, if you do it for 21 days straight, it can become a habit.Happy Friday
I am so bad at check-ins everyday!
Cardio: Jogged 4km on Monday Tuesday and Thursday, was a cold but was fun
Strength: Yoga on Wednesday focused on arms...still hurt
Assessment: still hate my body but I am happy my brain is finally waking up early in the morning to go jogging.0 -
Happy Sunday!!!
Cardio: Ran the La Porte Half Marathon, which goes over the Fred Hartman Bridge. Finished the Texas Bridge Series of races. 13.1 miles: 2:38:25 total time. I have a cold, so had to lower expectations on finish time. A new PR.
Food: Ha! Not eating back all those calories today. On target.0 -
brandiuntz wrote: »...
Ran the La Porte Half Marathon,
...
A new PR.
Congratulations on your PR!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Bootcamp training this morning then one client then TKO. Gonna try to do the lawn today.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 2x25
Assessment: A restful weekend, but eating was just okay.0 -
Happy snowy Monday!
Cardio: Jogged my usual morning 4km (shaved off 2min)
Strength: pushups (20)
Assessment: despite the snow, I have seem to be alert and dare I say...peppy!0 -
brandiuntz wrote: »...
Ran the La Porte Half Marathon,
...
A new PR.
Congratulations on your PR!
Thanks! If I hadn't taken a bathroom break, would've been even better!
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Hey gang
I like myself unconditionally!
Happy Tuesday! 1 client this morning and 2 tonight. So I didn't do the lawn yesterday, but I will today. Guaranteed.
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: High protein day yesterday.0 -
Great job brandi. Now can you transfer those calories used to me?brandiuntz wrote: »Happy Sunday!!!
Cardio: Ran the La Porte Half Marathon, which goes over the Fred Hartman Bridge. Finished the Texas Bridge Series of races. 13.1 miles: 2:38:25 total time. I have a cold, so had to lower expectations on finish time. A new PR.
Food: Ha! Not eating back all those calories today. On target.
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Well - took most of last week off as per the directions between mini programmes in NROL. Started Strength 1 today and was quite worried about it. Shouldn't have been.
Cardio: None
Strength: Squats pb of 135 for a single rep - doesn't sound like much, but its from the floor as I don't have a squat rack. total of 5 sets. Bulgarian split squats, step ups, back extensions and swiss ball crunches.
Assessment: Shouldn't have been worried, I figured it out. Not sure how I'm doing the bench presses though.
cheers all.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! No clients this morning, then strength and TKO tonight. Pretty cold yesterday and this morning should be cold too with a little rain. Of course cold here in California is 50 degrees.
Cardio: run/jog- 2 miles (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 4x20
Assessment: Good day yesterday.0 -
Morning all
Cardio: So close! 3 miles in 25:11.
Strength: DOMS from yesterday - need I say more?
Warmer here today (BC) +10C this afternoon and sunny. Would hate to be in Buffalo.0 -
Happy humpday!!
Cardio: none
Strength: 45min of Yoga bootcamp (focus on arms and core)
Assessment: big snowfall has put a damper on my running, but I will try to find an alternative cardio until the weather decides if it wants to be fall or winter0 -
Hey gang
I like myself unconditionally!
Happy Thursday! 1 client this morning and then 2 this evening. Cloudy this morning, so doing some outside cardio too.
Cardio: jog/walk- 2 miles (300 calories)
Strength: back- pullups, bent over rows, seated cable rows, pullovers. 4x20
Assessment: Had Taco Bell last night.0 -
The north is getting pounded by cold and snow. I've read people are dying of heart attacks shoveling snow. And I totally remember how physical it is since I used to live near D.C.Happy humpday!!
Cardio: none
Strength: 45min of Yoga bootcamp (focus on arms and core)
Assessment: big snowfall has put a damper on my running, but I will try to find an alternative cardio until the weather decides if it wants to be fall or winter
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Rest zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz!
Still glad I'm not in the Buffalo area.0
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