"TLFC" exercise and accountability support!
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Happy Saturday!!
Ran the Renaissance Run, which was a 3 mile obstacle course race with some friends. Took us a little over an hour. Lots of mud and water!
Food: Smoked turkey leg!!0 -
Good job! Was it cold?brandiuntz wrote: »Happy Saturday!!
Ran the Renaissance Run, which was a 3 mile obstacle course race with some friends. Took us a little over an hour. Lots of mud and water!
Food: Smoked turkey leg!!
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Good job! Was it cold?brandiuntz wrote: »Happy Saturday!!
Ran the Renaissance Run, which was a 3 mile obstacle course race with some friends. Took us a little over an hour. Lots of mud and water!
Food: Smoked turkey leg!!
Cold will not be anywhere near Houston for at least 6 months.
Was a hot day, so was kind of nice to get soaked off and on. They didn't ice the water or anything, so it was just standard temps. Local firemen hosed us off afterwards and that water was a little cold. 0 -
Managed a nice workout this morning but came home with my hip killing me again. I'm going to try taking two days off in a row and see how I feel after that. I really hate being injured..............it pisses me off........
Exercise: 15 min calisthenics warmup including 2X 10 standard pushups, 2X 10 situps w/10 lb ball, 2X 20 crunch twists w/10 lb ball, 2 X 12 each side hand plank w/rotation, 2X 15 swissball crunch w/25 lb plate, 60 sec reverse plank. 15 min bike @ 12 mph and 10 resistance. 50 min strength training including bench press 2 X 5 @ 65 lbs > 2X 5 @ 75 lbs > 1X 5 @ 80 lbs, 3X 8 single arm bent over row w/35 lbs, 3X 8 seated OHP w/20/20 DB's, 2X 20 red/green band row, 2X 15 each side red band twist, 2X 15 cable kneeling lat pull down w/30/30, 2X 12 red/green band chest press, 2X 15 red band deltoid fly, 40 steps OH walk w/20 lb KB, 40 step OH walk w/25 lb KB.
Under 1700 again...........so I guess that's okay. I'll go a little lower the next two days if I don't go to the gym....
Yikes..........tomorrow's Monday already.
@ Brandi...........sounds like you had a great time and got a good workout in as well.0 -
Happy Sunday!!
Cardio: 10 mile run. first 4 miles at HM pace, last 6 miles at recovery pace ( aka dragging my *kitten* cause it was hot/muggy). Always amazed at how much the higher temps drag down my energy. Glad I pushed threw it.
Food: on target!
@Luluinca: Hope your hip heals up. Can't imagine how much that sucks right now. Definitely give it some rest.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! This past weekend was my last at LifestyleRx. It's been fun there, but I've already began to apply to other facilities in the area. Shouldn't take long, but I'm going take advantage of the time off by doing more home projects
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: No parties this weekend, so I was pretty good.0 -
I'm forcing myself to take two rest days in a row.......although tomorrow I'm going to our twin nephew's college graduation in the morning so I imagine I'll be walking pretty far. My hip feels much better today and I'm hoping by the time I see my trainer on Wed, he'll help me figure out what I can work on while it's still healing. I guess arms, but I can't do that everyday. I can swim though......
Food both days will be under or close to 1600, I feel like such a bum when I don't work out. LOL
Have a great week and I'll check back in on Wed.
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Rest is good. Remember that's when you get stronger.I'm forcing myself to take two rest days in a row.......although tomorrow I'm going to our twin nephew's college graduation in the morning so I imagine I'll be walking pretty far. My hip feels much better today and I'm hoping by the time I see my trainer on Wed, he'll help me figure out what I can work on while it's still healing. I guess arms, but I can't do that everyday. I can swim though......
Food both days will be under or close to 1600, I feel like such a bum when I don't work out. LOL
Have a great week and I'll check back in on Wed.
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Hey gang
I like myself unconditionally!
Happy Tuesday! Spent time yesterday doing some clean up around the outside of the house. BIL and SIL are coming to visit this weekend, so clean up all this week. Then watch the DUBS tonight!!!!
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: Had a good day yesterday.0 -
Happy Tuesday!
Took Monday as a rest day due to sore hamstrings.
Cardio: 6 miles run, easy pace except for 1 mile at tempo. 68 minutes.
Food: good today, not so much on Monday.
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Hey gang
I like myself unconditionally!
Happy Humpday! Doing some house cleaning and finishing laundry today. Hopefully I hear from some applications I put in at other facilities 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 -
@ Niner.............good luck on the applications.
I had a good session with my trainer. He really got to the bottom of my hip injury and determined it's muscular and not skeletal...............good news. It's gotten a little better but the hip flexor is still slightly swollen so I'm icing it and discontinuing any stretching or painful use of my hip for another week at least. Which means my arms are going to be so strong.................LOL I"ll be swimming, doing some calisthenics, walking and working core and arms until it's really healed. We're guessing two weeks or so.
Exercise: 10 min calisthenics warmup including pushups, situps, crunches. 50 min strength training w/Brent including 4X 10 cable row w/30/30, 4X 10 rev deltoid cable w/7.5/7.5, 4X 10 cable I fly w/12/12, 4X 10 cable chest press w/20/20, 1X 10 single arm press w/20 lbs>1X8 w/ 25 lbs> 1X 6 w/30 lbs.
Food: Right around 1700 today with good macros......I can always feel when I'm getting ready to lose again and that's the way I feel right now. It's kind of weird actually......
Happy Hump Day................0 -
Happy Wednesday!
Strength training:
Bench press: 1x5x65lb, 3x5x75lb
OHP: 1x5x45lb, 3x5x50lb
Pendlay Row: 1x5x65lb, 3x5x75lb
Food: er, M&M's.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! Went to a club yesterday to fill out an application and now going back tomorrow for final interview. Looks like I'm going to start there next week. Crossing my fingers. Tonight is also open house for my DD.
Sad to say that my MIL's boyfriend passed away last night due to terminal lung cancer. He was a pack a day smoker for years.
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: I did okay yesterday. Could have done better.0 -
Hey gang
I like myself unconditionally!
Happy Thursday! Went to a club yesterday to fill out an application and now going back tomorrow for final interview. Looks like I'm going to start there next week. Crossing my fingers. Tonight is also open house for my DD.
Sad to say that my MIL's boyfriend passed away last night due to terminal lung cancer. He was a pack a day smoker for years.
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: I did okay yesterday. Could have done better.
Condolences to you and your MIL.0 -
Cardio: Walked for about 2.85 miles in 70 minutes on the treadmill.... Burned 225 calories.
Strength: Squats: 5x5x125; Overhead press: 5x5x75; Deadlift: 1x5x165; hip abductors: 3x8x145; hip adductors: 3x8x145.
Assessment: I stayed within maintenance calories [but I still have 100 lbs to lose]. I need to increase my water intake, but we have a bacteria scare here now, so I need to buy some water. I still feel drained. I've been eating at or above maintenance, but I still feel so out of it. I don't know if it's because I just started lifting or what. I will try to stick with this SL 5x5 program.
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@ Niner..............sorry about the loss to your MIL...........cancer is really awful....
I couldn't get in the pool today because it was too crowded so I hopped on the treadmill for 15 minutes instead. I'm not very fond of the treadmill but I did it. Also used the stair master during my circuit training. Not a ton of cardio but enough I think. Hip feels pretty good afterwards but my arms are sore from yesterday, and then I worked them a little this morning because I needed to put a little more time in while I was there. Tomorrow is a rest day.
Exercise: 30 min circuit training including 3X8 extended inch worms, 3X 8 standard pushups, 3X 10 situps w/12 lb ball, 3X 20 crunch twists w/12 lb ball, 60 sec forearm plank, 60 sec basic plank, 60 sec reverse plank, 3X 10 renegade rows w/20 lbs, 2X 3 min stairmaster level 5. 15 min treadmill 3.5 mph/10% incline. 15 min strength training including 3X 10 lat pulldowns w/60 lbs, 3X 10 underhand pulldowns w/60 lbs, 3X 10 tricep extensions w/40 lbs, 3X 10 tricep curls w/40 lbs.
Food: About 1725 so I should be good. Macros are good but a little heavy on the fat......yummmm0 -
Happy Thursday!
Cardio: 6 mile run, mostly easy with strides. 68 minutes.
Food: on target.0 -
Thanks everyone for the condolences. He was a good guy. I wasn't as close to him as my MIL and FIL, but he treated my family well every time we went and visited my MIL.0
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Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! Today I go in for final interview for Livermore Valley Tennis Club. I'm confident I'll get the job. I also applied at The Quad in Pleasanton and may have a shot there too.
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 -
llUndecidedll wrote: »Cardio: Walked for about 2.85 miles in 70 minutes on the treadmill.... Burned 225 calories.
Strength: Squats: 5x5x125; Overhead press: 5x5x75; Deadlift: 1x5x165; hip abductors: 3x8x145; hip adductors: 3x8x145.
Assessment: I stayed within maintenance calories [but I still have 100 lbs to lose]. I need to increase my water intake, but we have a bacteria scare here now, so I need to buy some water. I still feel drained. I've been eating at or above maintenance, but I still feel so out of it. I don't know if it's because I just started lifting or what. I will try to stick with this SL 5x5 program.
Welcome! When I started StrongLifts 5x5, it wiped me out the first few weeks. Definitely expect it to take some time to adjust.0 -
I'm being good this week and taking another rest day. Wanted to walk the dog but figured I probably needed to rest the hip more than I needed the walk. It's beginning to feel better and I don't want to jinx it. Going to the gym both Sat and Sun to get at least 4 days in but still working on arms, core and some sort of, easy on my hip, cardio.......
I'm eating under 1600 today since I skipped the walk.
Hope you all have a great Memorial Day Weekend...............we're going to the beach one day, if the weather improves just a little, and then getting together with friends on Monday. Food may be dicey though.....LOL
TGIF and a 3 Day Weekend!!!!!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Got hired and this morning I'm putting out a list where people can sign up to get a complimentary 30 min session with me. This is how I usually get clientele in the beginning. Also looking to implement some group training programs to the club at no cost to them. Will also talk to the Group Fitness director to see if she'd like me to also instruct in any group strength and cardio kickboxing classes.
Cardio: jog/walk- 2 miles (300 calories)
Strength: NONE
Assessment: I did alright.0 -
Congrats, Niner!
Happy Saturday!
Cardio: 11 mile run. The heat & humidity got to me (should've started earlier), so there was some walking in there. Also was my first long run in a fasted state and taking a new kind of sports drink. I'm doing testing to improve my GI issues on half and longer distances. The Tailwind Nutrition seemed good, think it was the fasted state plus heat that slowed me down. Average pace 13:04/mile. Time: 2:23:53.
Food: on target.0 -
Welcome! When I started StrongLifts 5x5, it wiped me out the first few weeks. Definitely expect it to take some time to adjust.
Thanks, Brandiuntz, for the welcome. Yeah, I felt it today as well with my lifts. I must have been looking quite horrible today with my squats because a stranger came up behind me and spotted me, lol. He did compliment me on my depth, though. Hello to everyone and Congrats to Niner.
Yesterday:
Cardio: Walked 6.25 miles at various speeds and inclines on the treadmill [550 calories]
Assessment: I ate way too much.
Today:
Cardio: Walked 6 miles at various speeds and inclines on the treadmill [550 calories].
Strength: Squats:5x5x130, bench press: 5x5x105, barbell row: 5x5x95.
Assessment: I did OK with food today. I've been holding the barbell row at 95 lbs until I felt like I was completing reps, I think I can move on to 100 lbs now. I failed bench pressing 100 lbs for two workouts in a row [couldn't get the last 1 or 2 sets], so 105 lbs didn't seem that tough today. My squats were horrible today, but I completed all sets. I will hold the weight for a while, I think.
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Welcome to the group Undecided.
Congrats on the new job Niner, I think they're probably lucky to have you!!!!
I had a pretty good day considering I'm still nursing the hip along. We had a surprise lunch invitation but I managed without killing my day and stayed under easily. Tomorrow I'll take it a little easier and get a big swim in.
Exercise: 15 min warmup including 2X 10 pushups, 2X 60 sec forearm planks, 2X 15 situps w/12 lb ball, 2X 20 crunch twist w/12 lb ball, 10 BW squats, 5 min stairmaster level 4. 45 min strength training including 3X 10 cable row w/30/30, 3X 10 rev delt cable w/7.5, 3X 10 cable I fly @ 12, 3X 10 cable chest press w/20/20, 3X 8 each single arm bent over row w/35 lbs, single arm press 12@20 lbs, 10 @ 25 lbs, 8@ 27.5 lbs, 4X 30 steps over head KB walk w/25 lbs. 10 min treadmill 3.5 mph at 10% incline.
Hope you're all enjoying the 3 day weekend!!!!0 -
Thanks and Hello, Luluinca.
Cardio: Today, I walked 6 miles on the treadmill, burning 700 calories.
Happy early Memorial Day.
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Happy Sunday, everyone!
Cardio: 6 mile run, easy pace. Felt much better today. The cooler temps helped, plus was running the evening, which is the time I'm used to.
Food: on target calorie-wise, but low protein due to the cookies!0 -
Happy Memorial Day...............heading out later to breakfast with friends and a visit to Riverside National where my parents are buried. My dad was an Army Air Corps Bombardier and flew 36 missions over Germany and my husband is a Viet Nam Vet so I'm obviously proud, as we all are, of our veterans. The cemetery is really beautiful on Memorial Day as it's a Veteran's Cemetery and covered with flags and flowers.....................and lots of people.
I didn't make it to the gym yesterday for a swim so I'm going this morning instead and hope to get in a nice calisthenic warm up beforehand. I've already searched the restaurant menu and will be having an egg white omelet with fruit............and even with an english muffin it's all under 500 calories. I'm proud of the way I've handled three restaurant meals this weekend.
Back to normal tomorrow..............Hooray!0 -
Welcome and good job!!! Looking forward to hearing about your workouts. Also if you have any questions, feel free to ask me since I'm a Certified Personal trainer.llUndecidedll wrote: »Welcome! When I started StrongLifts 5x5, it wiped me out the first few weeks. Definitely expect it to take some time to adjust.
Thanks, Brandiuntz, for the welcome. Yeah, I felt it today as well with my lifts. I must have been looking quite horrible today with my squats because a stranger came up behind me and spotted me, lol. He did compliment me on my depth, though. Hello to everyone and Congrats to Niner.
Yesterday:
Cardio: Walked 6.25 miles at various speeds and inclines on the treadmill [550 calories]
Assessment: I ate way too much.
Today:
Cardio: Walked 6 miles at various speeds and inclines on the treadmill [550 calories].
Strength: Squats:5x5x130, bench press: 5x5x105, barbell row: 5x5x95.
Assessment: I did OK with food today. I've been holding the barbell row at 95 lbs until I felt like I was completing reps, I think I can move on to 100 lbs now. I failed bench pressing 100 lbs for two workouts in a row [couldn't get the last 1 or 2 sets], so 105 lbs didn't seem that tough today. My squats were horrible today, but I completed all sets. I will hold the weight for a while, I think.
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