"TLFC" exercise and accountability support!

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  • PwrLftr82
    PwrLftr82 Posts: 945 Member
    This is a cool forum. Didn't read the whole thing (it's long LOL), but can people gaining join too?!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    PwrLftr82 wrote: »
    This is a cool forum. Didn't read the whole thing (it's long LOL), but can people gaining join too?!

    Join in!! The more the better!


    Happy Thursday!!

    Have had a cold all week, so first exercise this week since that half on Sunday.

    Cardio: 2.9 miles. 43 minutes (slooooow pace).


    Food: on target.

  • PwrLftr82
    PwrLftr82 Posts: 945 Member
    Happy Friday! I'm going to have to be a day behind, so I'll post about Thursday :)

    Cardio: walked a total of 6.61 miles throughout the day

    Strength: two sessions of Wendler's 5/3/1 (not ideal, but it's what I had to do to fit my week). it was deload week, so I feel okay with it. 1st session was squats with overhead squats and sumo deadlifts for accessories. 2nd session was bench with DB OHP, seated cable rows, pullups, and dips for accessories.

    Food: bulking, but went well over my 2700-calorie goal because my husband didn't like the texture of his ice cream (was too soft) so I ate it...oh well.

  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning, one this evening and TKO tonight! More rain today so looks like indoor workout.

    Cardio: jog/walk- 2 miles (300 calories)

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

    Assessment: Lots of sodium yesterday, so weight is up.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    PwrLftr82 wrote: »
    Happy Friday! I'm going to have to be a day behind, so I'll post about Thursday :)

    Cardio: walked a total of 6.61 miles throughout the day

    Strength: two sessions of Wendler's 5/3/1 (not ideal, but it's what I had to do to fit my week). it was deload week, so I feel okay with it. 1st session was squats with overhead squats and sumo deadlifts for accessories. 2nd session was bench with DB OHP, seated cable rows, pullups, and dips for accessories.

    Food: bulking, but went well over my 2700-calorie goal because my husband didn't like the texture of his ice cream (was too soft) so I ate it...oh well.
    Welcome! Lol, and I've been the "finish your food" plate cleaner for years now.

  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client this morning then strength training class. Going to my MIL today.

    Cardio: jog/walk- 2 miles (300 calories)

    Strength: NONE

    Assessment: Way over yesterday.
  • PwrLftr82
    PwrLftr82 Posts: 945 Member


    Cardio: none

    Strength: Wendler's 531 OHP, incline bench, lat pull downs, yates rows, and triceps push downs.

    Assessment: Food was kinda crappy. Kid birthday party, so that didn't help.

  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Sunday!!

    Cardio: Holiday 5K race. Placed 3rd in my age group (40-49). New PR of 27:32. Very proud of that new time. Was really hoping to drop below 28 minutes, and I did!

    Food: on target
  • PwrLftr82
    PwrLftr82 Posts: 945 Member
    brandiuntz wrote: »
    Happy Sunday!!

    Cardio: Holiday 5K race. Placed 3rd in my age group (40-49). New PR of 27:32. Very proud of that new time. Was really hoping to drop below 28 minutes, and I did!

    Food: on target

    Congratulations!!!
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Bootcamp training this morning then one client then TKO. DW is off this week so we're gonna try to find some stuff we can do together.

    Cardio: run/jog 2 miles (300 calories)

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

    Assessment:Was at my inlaws this weekend so food was just okay, but 9ers won and I won all my fantasy games this week, so all in all it was good!
  • tsimblist
    tsimblist Posts: 206 Member
    PwrLftr82 wrote: »
    brandiuntz wrote: »
    Happy Sunday!!

    Cardio: Holiday 5K race. Placed 3rd in my age group (40-49). New PR of 27:32. Very proud of that new time. Was really hoping to drop below 28 minutes, and I did!

    Food: on target

    Congratulations!!!

    +1
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 1 client this morning and 2 tonight. Gonna go watch "Big Hero" today with my DW and DD.

    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: I did okay yesterday. Could have done better at dinner.
  • PwrLftr82
    PwrLftr82 Posts: 945 Member
    Cardio: So far today I'm at just under 10K steps, but I'll probably be closer to 12.5K by the end of the day

    Strength: Light upper body split today (couldn't get to the gym so had to make do with what I have at home)

    Assessment: Yesterday wasn't awesome. I was not feeling it. Finally weighed in and am up 2.8 lbs in three weeks. Gotta slow this bulk down a bit.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    tsimblist wrote: »
    PwrLftr82 wrote: »
    brandiuntz wrote: »
    Happy Sunday!!

    Cardio: Holiday 5K race. Placed 3rd in my age group (40-49). New PR of 27:32. Very proud of that new time. Was really hoping to drop below 28 minutes, and I did!

    Food: on target

    Congratulations!!!

    +1

    Thanks, you two!!


    Happy Tuesday!!

    Cardio: 4 mile run. Slow 11:48 pace. This is a "slow run" week to prep myself for a new training plan.


    Food: on target.
  • PwrLftr82
    PwrLftr82 Posts: 945 Member
    Cardio: I'm at 9K steps already and will be around 14k by end of day.

    Strength: Deadlift day today (accessories will be front squats and good mornings)

    Assessment: Okay, I'm down 2.2 lbs from yesterday, which is kind of a shocker. I don't usually weigh in daily, but did today for whatever reason. Going to do the 1st and 15th of the month only from now on.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning, then strength and TKO tonight. It's nice outside today. Went and saw "Big Hero 6" and my DD loved it. It was funny and great to watch.

    Cardio: run/jog- 2 miles (400 calories)

    Strength: chest- incline bench, Hammer bench, dips, seated flyes. 4x20

    Assessment: Hot dog and popcorn were my downfalls yesterday, but I was still at limit.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang

    I like myself unconditionally!

    HAPPY THANKSGIVING! No clients this morning so just a quick workout for me before we head out to my inlaws and have a family feast and watch football all day!! Go 9ers!!!

    Cardio: jog/walk- 2 miles (300 calories)

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

    Assessment: Had Taco Bell last night.
  • PwrLftr82
    PwrLftr82 Posts: 945 Member
    Thanksgiving/Thursday

    Cardio: 15k steps

    Strength: 5/3/1 bench day plus db OHP, Yates rows, underhand lat pull downs, and bb curls.

    Assessment: Didn't overeat, but over drank :(
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning, one this evening and TKO tonight! My anniversary is today and my parents in a couple of days so we're all meeting up at a restaurant near my mom's house to celebrate.

    Cardio: jog/walk- 2 miles (300 calories)

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

    Assessment: Lots of sodium yesterday, so weight is up. Other than that, I didn't do too bad.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client this morning then strength training class. Last night we got side swiped by a lady not paying attention to her lane changing. No one got hurt, but now I have to go through the process of dropping off my van and leaving it for a few days to get repaired.
    Heading out to MIL after gym.

    Cardio: jog/walk- 2 miles (300 calories)

    Strength: NONE

    Assessment: Mediterranean food yesterday for dinner.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Saturday!!

    Hope everyone had a wonderful Thanksgiving (if you're in the U.S.).


    I continue to fight either the remnants of a cold or some other sinus issue. Had low energy and frustrations with basic breathing Thursday and Friday, so no exercise.

    Cardio: 5 mile run. Easy pace. December will be an easy pace kind of month as I prep for starting a true 80/20 plan in January, when I start training for my double half-marathon challenge in March.


    Food: not bad. Only overate a little on Thanksgiving (pie!). Friday and Saturday have been on target.
  • PwrLftr82
    PwrLftr82 Posts: 945 Member
    I'm a little behind because of the holiday.

    Cardio: Lots of walking--18.5K steps (Friday) and 9K steps (Saturday)

    Strength: 52K lbs for an epic leg day (Friday) and total rest day (Saturday)

    Assessment: Low on cals even though I ate half a pizza (Friday) but made up for it with lots of food, including chips and salsa, three enchiladas, and beans and rice (Saturday)
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Bootcamp training this morning then one client then TKO. Weekend was okay and I got the tree up on Saturday night. Was going to do the lights yesterday, but it rained all day.
    New month and new goals! Let's finish the year off with a bang!

    Cardio: run/jog 2 miles (300 calories)

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

    Assessment: Eating wasn't great. I didn't pay much attention to my snacking and am sure I'm up because of it.
  • PwrLftr82
    PwrLftr82 Posts: 945 Member
    Sunday was good...

    Cardio: 11K steps

    Strength: 16K lbs lifted (OHP, incline db bench, lat pull downs, yates rows, bb bicep curls, tricep rope push downs, upright rows

    Assessment: Got a lot of fruit and veggies in. Water intake was also good.

  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Monday!!!

    Finally got my butt in gear back to strength training. It'd been a month. Lazy me.

    Bench Press: 5x5x75lb

    Pendlay Row: 5x5x75lb

    Barbell Shrugs: 1x5x75lb (checking it out as a possible add-in)

    Pushups: 1x10 (ugh, felt too hard. I used to pop these out like nothing)

    Goblet squats: 5x5x35lb


    Food: on target.
  • PhoenixRisingFromAshes
    PhoenixRisingFromAshes Posts: 54
    I hope its okay to just join in.

    Cardio: None today.

    Strength: I followed You Are Your Own Gym--Basic.
    Push-Up with Hands at Hip Height: 43 reps (I think I need lower my hands next time)
    Let Me Ins: 46 (I also need to move up to the next harder level of these)
    Seated Dips with Knees Bent: 40 (these were killer for me)
    Let Me Ups: 36 (I am striving to type this post without moving my hands because honestly that hurts and I blame these)

    Assessment: I didn't have the chance to make lunch and ended up eating out and having dessert (I really didn't need it). But I did end up under calories even without "eating back" my exercise calories so I think I did okay. Water, I did okay today.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    PhoenixRisingFromAshes wrote: »
    I hope its okay to just join in.

    Cardio: None today.

    Strength: I followed You Are Your Own Gym--Basic.
    Push-Up with Hands at Hip Height: 43 reps (I think I need lower my hands next time)
    Let Me Ins: 46 (I also need to move up to the next harder level of these)
    Seated Dips with Knees Bent: 40 (these were killer for me)
    Let Me Ups: 36 (I am striving to type this post without moving my hands because honestly that hurts and I blame these)

    Assessment: I didn't have the chance to make lunch and ended up eating out and having dessert (I really didn't need it). But I did end up under calories even without "eating back" my exercise calories so I think I did okay. Water, I did okay today.
    Welcome! Anyone can join in! The whole premise of the thread is to promote people to just be accountable everyday and gives them a chance to have a reference that they can see what they are doing on a day to day basis. Also, I give free advice if anyone needs help with their current program or any questions that may need addressing.

  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 1 client this morning and 2 tonight. Big rain day today here in the Bay Area. Will have to do cardio indoors...........bleh.

    Cardio: jog/walk 2 mile (300 calories)

    Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 12,10,8,6 reps for 4 sets.

    Assessment: Really good day yesterday. Looking to take off a few pounds this month.
  • PwrLftr82
    PwrLftr82 Posts: 945 Member
    Monday went well.

    Cardio: 9.08 miles walked

    Strength: Rest day

    Assessment: Was a little short on veggies.

  • PhoenixRisingFromAshes
    PhoenixRisingFromAshes Posts: 54
    Thank you for the welcome. I am super excited to participate--except today I was not very good at any of the areas. :smile:

    Cardio: I thought about doing cardio but instead went to lunch with friends. Not sorry but I really should have worked out.

    Strength: Rest day.

    Assessment: I made healthier choices at each meal giving the options that I had but I really need to get better at eating what I bring for lunch.

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