"TLFC" exercise and accountability support!
Replies
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Hey gang
I like myself unconditionally!
Happy Humpday! No clients this morning, strength class, TKO and 1 client tonight. Laundry...........again.
Cardio: run/jog- 2 miles (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 x 4
Assessment: Did really well yesterday.0 -
Hump Day!!!!
Really got back to normal here both exercise and food wise. I'm much happier when I can stick to my plan.
Took it a little easy on myself today because I have a training session tomorrow and I never know how tough it's going to be.........the last two weeks were challenging.
Exercise: Foam roller/stretches. 30 min calisthenics/circuit training including 3X 10 standard pushups, 3X 10 situps w/12 lb ball, 3X 20 crunch twists w/12 lb ball, 3X 12 goblet squats w/20 lbs, 2X 60 sec forearm plank w/kickouts, 3X 10 lateral raise w/8/8 lbs, 3X 12 standing bicep curl w/15/15 lbs, 3X 10 each side cable twist w/30 lbs. 30 min fast swim.
I haven' t gained or lost weight in the last week or two so I guess I've been maintaining, but between the parties and days at the beach and less exercise, I suppose I should be grateful.
Food: Right around 1700 and got in about 125 protein.............that's a good day for me.
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Hey gang
I like myself unconditionally!
Happy Thursday! No clients this morning and 2 tonight. Getting a leaky AC line fixed today so I have AC this summer.
Cardio: jog/walk- 2 miles (300 calories)
Strength: back- pullups, bent over rows, seated cable rows, pullovers. 12,10,8,6 x 4 sets
Assessment: Did really really good yesterday.0 -
Anytime you're trying to lose, then party and don't gain that's a win!Hump Day!!!!
Really got back to normal here both exercise and food wise. I'm much happier when I can stick to my plan.
Took it a little easy on myself today because I have a training session tomorrow and I never know how tough it's going to be.........the last two weeks were challenging.
Exercise: Foam roller/stretches. 30 min calisthenics/circuit training including 3X 10 standard pushups, 3X 10 situps w/12 lb ball, 3X 20 crunch twists w/12 lb ball, 3X 12 goblet squats w/20 lbs, 2X 60 sec forearm plank w/kickouts, 3X 10 lateral raise w/8/8 lbs, 3X 12 standing bicep curl w/15/15 lbs, 3X 10 each side cable twist w/30 lbs. 30 min fast swim.
I haven' t gained or lost weight in the last week or two so I guess I've been maintaining, but between the parties and days at the beach and less exercise, I suppose I should be grateful.
Food: Right around 1700 and got in about 125 protein.............that's a good day for me.
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Lol Niner...............I agree.
I had an amazing training day today..............I really felt strong but got in a good workout and I'm pretty sure I'll be sore tomorrow. I bought some resistance bands finally and my trainer worked them in today.................WOW..................I've really been missing out.
Exercise: Foam roller/stretches. 15 min calisthenics/warmup including 3X 10 pushups, 3X 10 renegade rows w/17.5 lbs, 3X 15 goblet squats w/20 lbs, 3X 30 knee in planks, 2X 60 sec forearm planks w/elevated leg and kickout. 60 minute strength training w/resistance bands and Brent including 3X 8 cable depth squats @ 60/60, 3X 20 Red + Green bands row, 3/x 15 each side Red band twist, 3X 10 kneeling cable lat pulldown w/27/27, 3X 15 Yellow band rear deltoid fly, 3X 12 Red + Green bands chest press.
Food: Right around 1700 and really well balanced Macros. It's so great to be back to normal.
One more day to TGIF!!! I think we have a relaxing weekend planned for a change except I'll be going to the gym both Sat and Sun..................I'm determined to get back to 4 or 5 days a week.
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Happy Thursday!
Cardio: 6 mile run. 2 miles on the mountain bike trails...how I missed them. Rest on the standard trail/track at the park, easy pace. Saw lots of rabbits!
Food: on target, though light on the protein.
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Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! 1 client this morning, one tonight then TKO. New month! Get to see the AVENGERS today with my DD!!!
Cardio: jog/walk- 2 miles (300 calories)
Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6 x 4
Assessment: I did okay yesterday.0 -
TGIF............finally!!!!
I had a good day........just a dog walk but we did 2.6 miles at a fast pace and it was so nice this morning that I didn't need my lightweight jacket even. We walk on horse trails here and it's really beautiful early in the day.
Back to the gym tomorrow............I'll probably do a light calisthenic warmup and swim because I'm going back on Sunday to repeat yesterday's routine that I did with my trainer.
Food today was good and I managed my macros, protein and calories well. I'm a little hungry though....LOL0 -
I'm in!
I started lifting heavier this week, with a goal of progressively lifting heavier each week for the next three months (to start) and have bought a new weight set. I added a barbell bench press to my chest/back routine yesterday. I reduced the # of exercises I do from 8 to 6, lowered the # of reps and increased the weights (was using dumbbells for everything except squats and deadlifts before, and was recently having to add reps to reach exhaustion). I also increased my time between sets, and my chest/back routine was a LOT less aerobically intense than usual, but I lifted a lot heavier. Today I was sore and a bit more depleted than usual, so I should have adjusted my yoga practice accordingly.
Yesterday
Cardio: 20 minutes HIIT on the elliptical (with warm up and cool down)
Strength: 75 Pushups (on my knees)
Deadlifts (45 lbs)
Bench Press (45 lbs)
Pendlay Row (45 lbs)
Skull Crushers (10 lbs)
Bicep Curls (10 lbs)
Followed by 15 minutes of restorative yoga
Today:
Cardio: 40 minutes on the elliptical trainer, resistance level 4 (approx. 400 calories)
Strength: No lifting, did a power yoga class. I had zero endurance and had to stop the workout several times. I should have chosen a hatha or restorative class. Lesson learned! ETA: On the plus side, the mobility in my hips and hamstrings is really coming along. My form in downward facing dog is much better than when I started my practice two months ago and I can hold them longer. I am comfortable in poses like pigeon and double lotus, which are new for me. I can comfortably balance in padangusthasana (standing pose with one leg extended, held by hooking our finger around your toe). I haven't done any but the gentlest inversions, but will probably introduce supported headstands into my practice next week. They're soothing.0 -
Welcome! As you can see this is a continuing accountability thread and you can also ask me questions since I'm a Certified PT and Group Fitness trainer!LovelyIvy466 wrote: »I'm in!
I started lifting heavier this week, with a goal of progressively lifting heavier each week for the next three months (to start) and have bought a new weight set. I added a barbell bench press to my chest/back routine yesterday. I reduced the # of exercises I do from 8 to 6, lowered the # of reps and increased the weights (was using dumbbells for everything except squats and deadlifts before, and was recently having to add reps to reach exhaustion). I also increased my time between sets, and my chest/back routine was a LOT less aerobically intense than usual, but I lifted a lot heavier. Today I was sore and a bit more depleted than usual, so I should have adjusted my yoga practice accordingly.
Yesterday
Cardio: 20 minutes HIIT on the elliptical (with warm up and cool down)
Strength: 75 Pushups (on my knees)
Deadlifts (45 lbs)
Bench Press (45 lbs)
Pendlay Row (45 lbs)
Skull Crushers (10 lbs)
Bicep Curls (10 lbs)
Followed by 15 minutes of restorative yoga
Today:
Cardio: 40 minutes on the elliptical trainer, resistance level 4 (approx. 400 calories)
Strength: No lifting, did a power yoga class. I had zero endurance and had to stop the workout several times. I should have chosen a hatha or restorative class. Lesson learned! ETA: On the plus side, the mobility in my hips and hamstrings is really coming along. My form in downward facing dog is much better than when I started my practice two months ago and I can hold them longer. I am comfortable in poses like pigeon and double lotus, which are new for me. I can comfortably balance in padangusthasana (standing pose with one leg extended, held by hooking our finger around your toe). I haven't done any but the gentlest inversions, but will probably introduce supported headstands into my practice next week. They're soothing.
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Hey gang,
I like myself unconditionally!
Happy weekend! No clients this morning just strength class. Party for one of my friends daughter's then over to my uncle's for family party and to watch the PACQUIAO fight! Go Pacquiao!!!
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: Yesterday was my worst day eating of the week. But I love hot dogs and popcorn at the movies.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! No clients this morning just strength class. Party for one of my friends daughter's then over to my uncle's for family party and to watch the PACQUIAO fight! Go Pacquiao!!!
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: Yesterday was my worst day eating of the week. But I love hot dogs and popcorn at the movies.
Haha, currently wearing my Captain America tshirt, on my way to the theater. ETA: I should mention that it's a new tshirt in a medium (woot!) and fits everywhere but the arms, which are tight around my biceps. #swole
I plan to give myself a break on the eating, as I've only gone over my calories once in the last few months. It's Avengers day, yaaaaaay!0 -
Got a lot done today including the gym. The pool was crowded so I rode a stationary bike instead but tried to save something for tomorrow's workout................a repeat of Thursday's.
Exercise: Foam roller/stretches. 35 min circuit training/calisthenics including 3X 10 standard pushups, 3X 12 situps w/12 lb medicine ball, 3X 20 crunch twists w/12 lb medicine ball, 2X 60 sec forearm plank w/elevated leg and kickouts, 60 sec reverse plank, 3X 10 renegade rows w/17.25 lbs, 2X 15 swiss ball crunches w/25 lb plate, 2X 15 gobles squats w/20 lbs, 2X 10 each side static fwd lunges w/15 lb shoulder press, 2X 12 back extensions w/10 lbs, 2X 12 each side incline side crunches w/twist, 2X 10 hanging leg lifts. 25 min bike 12.5 mph at resistance 9.
Food: Today is a 1750 day because of today's workout............but also tomorrow's which will be harder. I haven't lost weight but I seem to be getting smaller................YAY! I'll take that.
Welcome to the group Lovely!!!!
Happy Saturday everyone!0 -
Happy Sunday, everyone!
Took Friday & Saturday off from exercise, and really shouldn't have skipped Satuday. Felt sluggish today.
Two games of softball as catcher. We won our first game of the season (finally!).
Cardio: 3.5 mile run. Was going to stay on a nature trail, but between all the mud and a snake that refused to move, I ran the final 2 miles on the road/track at the park. Easy pace.
Food: Way over on Friday, did not track on Saturday (a long overdue "lazy" day). On target today.0 -
Had a great weekend..............we stayed close to home for a change so it was much easier to stay focused.
Exercise: 10 min calisthenic warm up including pushups, planks and squats and 5 minutes on stairs. 60 min strength training w/resistance bands including, 3X 6 cable depth squats w/60/60, 3X 20 band rows w/red & green bands, 3X 15 band twists w/red band, 3X 15 kneeling lat pull down w/30/30, 3X 15 red band bicep curl, 3X 15 yellow band rear deltoid fly, 3X 12 chest press w/red & green band, 3X 10 inner thighs w/90 and 2X 10 each leg glute master w/30.
Food: Nothing unusual this weekend.........1750 yesterday and 1650 today. I'm hoping to get back to losing now instead of maintaining. I don't have that far to go and would like to get there this summer.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 2 clients this morning, 1 this evening then TKO. Last session of TKO. Today I also start training with my elevation mask to be ready for my Half Dome hike on Aug. 31. I tried it yesterday and it's obviously going to be harder to breathe when using it. Not much to do today except get groceries.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: Long weekend with parties. Again.0 -
Saturday: 3 hours of walking and shopping in Manhattan. Makes me wish I had a pedometer!
Yesterday:
Cardio: 10 minute warm up on the elliptical
Strength:
Shoulders!
One-armed kettle bell swings to warm up, 3 sets w. 10 lbs, 20-15-10 reps
Upright Rows, 2 sets of 8 with 35 lbs, felt my form start to go so I did a last set with 10 lbs, 15 reps
Front Raises, 3 sets of 8, 10 lbs
Barbell Shrug, 3 sets of 12, 35 lbs
Overhead Press, 3 sets of 8, 35 lbs
ETA: I planned to indulge on Saturday and I kind of did. Had a small breakfast and ate one big (for me) and indulgent meal. I was still so full when I got home that I skipped dinner, and wound up a few hundred calories below my MFP suggested amount for the day (since I spent so much of it walking around Manhattan, and burned a lot of exercise calories). On Sunday I basically used all those calories up, lol. I was good during the day- lots of veggies, salmon, quinoa, low-fat chicken sausages, a smoothie made with fruit, dairy, protein and veggies. But I was still hungry that evening, and I indulged in a glass of wine, some manchego cheese and sweet potato chips. I didn't binge, but I definitely ate back any calories I didn't eat on Saturday. Oh well.0 -
Happy Monday!!
Strength Training:
Goblet Squats: 2x5x35lb
Sumo Deadlifts: 2x5x135lb
Barbell Glute Bridge: 3x5x155lb
Food: a little too much ice cream.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 1 client this morning and 2 tonight. Training with elevation mask went well yesterday. I'm trying it today hiking a popular trail here with some elevation 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. 12,10,8,6 reps for 4 sets.
Assessment: Back on track!0 -
Yesterday was a rest day so I rested.............LOL
Today was a training session and we worked on my dead lift...........I've been a little hesitant to increase the weight and so he forced me a little and I got up to 175 lbs unassisted. Went for 185 but hesitated a little about half way up so he grabbed the bar and helped me a little. My highest before was 155 lbs. Then he showed me some more things to do with my resistance bands.
Exercise: 10 min calisthenic warmup including leg swings, pushups, planks, TRX pistol squats and rear deltoid fly. 60 min strength training w/Brent including Dead Lifts>8@ 115, 6@ 135, 4@ 145, 1@ 155, 1@ 175 1@ 185 (assisted), 10 reps each side bench split squats w/red & green bands, 10 reps each side single leg RDL w/red & green bands, 10 reps high row w/red & green bands, 10 reps squat press w/red bands.
Food: Yesterday I stayed around 1600 since it was a rest day and today I'm shooting for 1700 if I can..........I may be hungry though.0 -
Yesterday:
Cardio: 25 minute zumba video
Strength: 65 minutes of Power Yoga. No weights!
Today:
No cardio! It's kind of nice to take a day off.
Strength:
Squats: 3 sets of 10, 45 lbs
Step up onto a tall box: 3 sets of 10, 20 lbs
Donkey Kicks: 3 sets of 15, 10 lbs
Lying Adductor Lifts: 3 sets of 15 each leg, 10 lbs
Lying Abductor Lifts: 3 sets of 15 each leg, 10 lbs
I plan on doing a yin yoga class tonight. Lots of stretches held for 2-4 minutes at a time. Can't wait to try it out!
Food: Hit my calorie goals yesterday, but I was very low on protein. Went shopping this AM to get more supplies and today I am on track both with calorie goals and protein goals. The challenge of getting in adequate protein when your calories are restricted is so real.0 -
Happy Tuesday!!
Cardio: 6 mile run, mix of tempo and easy pace.
Food: er, polished off that ice cream. At least it's out of the house now.
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WOW. That's a good weight for any female to deadlift. Congrats.Yesterday was a rest day so I rested.............LOL
Today was a training session and we worked on my dead lift...........I've been a little hesitant to increase the weight and so he forced me a little and I got up to 175 lbs unassisted. Went for 185 but hesitated a little about half way up so he grabbed the bar and helped me a little. My highest before was 155 lbs. Then he showed me some more things to do with my resistance bands.
Exercise: 10 min calisthenic warmup including leg swings, pushups, planks, TRX pistol squats and rear deltoid fly. 60 min strength training w/Brent including Dead Lifts>8@ 115, 6@ 135, 4@ 145, 1@ 155, 1@ 175 1@ 185 (assisted), 10 reps each side bench split squats w/red & green bands, 10 reps each side single leg RDL w/red & green bands, 10 reps high row w/red & green bands, 10 reps squat press w/red bands.
Food: Yesterday I stayed around 1600 since it was a rest day and today I'm shooting for 1700 if I can..........I may be hungry though.
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Consider protein powders and beef jerky. 1oz of beef jerky gives you about 14g. Just beware of the sodium in some.LovelyIvy466 wrote: »Yesterday:
Cardio: 25 minute zumba video
Strength: 65 minutes of Power Yoga. No weights!
Today:
No cardio! It's kind of nice to take a day off.
Strength:
Squats: 3 sets of 10, 45 lbs
Step up onto a tall box: 3 sets of 10, 20 lbs
Donkey Kicks: 3 sets of 15, 10 lbs
Lying Adductor Lifts: 3 sets of 15 each leg, 10 lbs
Lying Abductor Lifts: 3 sets of 15 each leg, 10 lbs
I plan on doing a yin yoga class tonight. Lots of stretches held for 2-4 minutes at a time. Can't wait to try it out!
Food: Hit my calorie goals yesterday, but I was very low on protein. Went shopping this AM to get more supplies and today I am on track both with calorie goals and protein goals. The challenge of getting in adequate protein when your calories are restricted is so real.
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Hahaha! That's right, you can't leave ice cream unattended or it will get lonely.brandiuntz wrote: »Happy Tuesday!!
Cardio: 6 mile run, mix of tempo and easy pace.
Food: er, polished off that ice cream. At least it's out of the house now.
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Thanks Niner.............I give my trainer a lot of the credit...........he knows when to push me a little. I had a mental block at 155................LOL0
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Hey gang
I like myself unconditionally!
Happy Humpday! No clients this morning, strength class, TKO and 1 client tonight. Mask training was tough yesterday hiking up Del Valle trail. Gonna do it again today.
Cardio: run/jog- 2 miles (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 x 4
Assessment: I did alright yesterday.0 -
Here's a rant I posted on my newsfeed this morning..................probably doesn't relate to most of you but someone else who might be lurking might find it interesting.
I don't rant very often but here goes..............I was browsing through bodybuilders.com awhile ago after following a link there about exercise for seniors. Their recommendation for over 65 year olds was a couple days of circuit training with light weights and a few days of walking. It sort of pissed me off because most 65 year olds can do more than that if they want, or work up to it.
Then the other day I read a complaint in the newspaper from a 65 year old man about age discrimination at his doctor's office. He's a very active 65 year old and went in complaining of knee pain............his doc said maybe he should be cutting back a little on the exercise at his age. Seriously?
I don't know about other 65 year olds, but I plan on having at least another 20 years of an active life. As soon as I quit everything I'm doing, and retire to a daily walk once or twice a week and 5 lb weights, I believe that 20 could easily turn into only 10 or 15. I bounced back from 3 herniated discs, a broken foot and a deadly intestinal bacteria that kept me out of commission for 18 months..........so I think at 65 I still have a little life left in me.
Even my enlightened kids suggest that I be careful because they don't want me to hurt myself, and yet I'm betting that right now I'm decidedly healthier than any of them.
So.......the moral of this story is just because we, or you, are getting older, doesn't mean we can't achieve a level of health through diet and exercise that compares to many people much younger than we are.
BTW, my trainer called BS on Bodybuilders.com and the doctor. With his encouragement yesterday I was able to achieve a new PR of 175lb on my dead lift. He thinks I'll easily make it to 200 soon. It took me a year and a half but so what, I have plenty of time.0 -
Thanks Niner.............I give my trainer a lot of the credit...........he knows when to push me a little. I had a mental block at 155................LOL
See now THIS makes me want a trainer. I've worked with a few in years past, but I didn't really have articulated fitness goals outside of 'be skinny' so it didn't work out. Hmm. Definitely food for thought.0 -
Thanks! I need to find a new protein powder. Currently using muscle milk light (it was on sale) and it has a fairly low amount of protein given the calories.
Consider protein powders and beef jerky. 1oz of beef jerky gives you about 14g. Just beware of the sodium in some.LovelyIvy466 wrote: »Yesterday:
Cardio: 25 minute zumba video
Strength: 65 minutes of Power Yoga. No weights!
Today:
No cardio! It's kind of nice to take a day off.
Strength:
Squats: 3 sets of 10, 45 lbs
Step up onto a tall box: 3 sets of 10, 20 lbs
Donkey Kicks: 3 sets of 15, 10 lbs
Lying Adductor Lifts: 3 sets of 15 each leg, 10 lbs
Lying Abductor Lifts: 3 sets of 15 each leg, 10 lbs
I plan on doing a yin yoga class tonight. Lots of stretches held for 2-4 minutes at a time. Can't wait to try it out!
Food: Hit my calorie goals yesterday, but I was very low on protein. Went shopping this AM to get more supplies and today I am on track both with calorie goals and protein goals. The challenge of getting in adequate protein when your calories are restricted is so real.
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