"TLFC" exercise and accountability support!
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Happy Saturday!
Food: well under target calories.
Rest day today.0 -
Had our garage sale yesterday and I'm pretty sure I burned some extra calories.......lots of boxes to unpack and pack back up. Made some money but also ate Pizza so it was both a good and a bad day....LOL
Today: 25 min calisthenics warmup including BW squats and lunges, push-ups, planks, situps and crunch twists w/12 lb ball, physio ball pikes and bridges, good mornings, back extensions, hanging leg lifts and stair master. 60 minute strength training including Strong Lifts <OHP 5X5 w/45 lbs, Squats 2X 8 w/65 lbs (warmup) and 5X5 w/115 lbs, 2X5 DL w/115 lbs (warmup) and 1X5 w/145 lbs>, 3X 8 cable lat pulldown w/70, 3X8 cable bicep pulldowns w/70, 3X10 tricep overhead extensions w/15/15 lb dumbbells, 3X 8 cable rope tricep pushdowns w/40, 3X 8 seated row w/85, 3X 10 inner thigh w/110. 10 min bike resistance 11 and 13 mph.
Food: Going to our daughter's for lunch so not sure how many calories I'll be eating but will try to guestimate!
Have a nice Sunday everyone!!!0 -
Happy Sunday, all!
What a washout of a weekend. Been raining since late Saturday morning. Talk about taking care of our drought problem quickly! No serious flooding, though, so that's good.
Cardio: 8 mile run, easy pace. Glad I got my treadmill when I did, since this was the second day in a row of doing a long run on it.
Food: on target.0 -
Happy Monday everyone! Hope you had a great weekend.
Dumbbell Squat: 2x15x27kg
Dumbbell Bench Press: 2x15x21.5kg
Dumbbell Bent-over Row: 2x15x21.5
Overhead Dumbbell Press: 2x15x12.5kg
Stiff-legged Dumbbell Deadlifts: 2x15x32
Dumbbell Curls: 2x15x12.5
Dumbbell Calf Raiss: 2x15x32
Assessment:
Food a little low0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. Won all my FFL leagues this week, and hoping for a good showing tonight for Fanduel.
Cardio: run/jog 2 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: Panera last night for dinner.0 -
What I've been up to the past 4 days. Backpacked solo 88 miles, 28,000 ft elevation gain. Super back country Sierra Nevadas. Slept on rock ledges and followed bear tracks over snow covered passes. Also did a few push-ups to keep warm and a bit of scrambling. Now I'm eating some pancakes because my stomache looks concave.0
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What I've been up to the past 4 days. Backpacked solo 88 miles, 28,000 ft elevation gain. Super back country Sierra Nevadas. Slept on rock ledges and followed bear tracks over snow covered passes. Also did a few push-ups to keep warm and a bit of scrambling. Now I'm eating some pancakes because my stomache looks concave.
Wow............that's really impressive and amazing!!!0 -
Krav Maga class tonight.
Strength for time do:
Ladder 10 reps of each, 9 reps down to 1 rep of each:
Barbell deadlift 165 lbs
Burpee over bar
Then 55 inverted rows.
Work completed in 17:56 mins.
Turkish get up 1 set, 3 reps/side 35 lbs
High and low cable chips 2 x 10 reps of each/side
Assessment: food about 300 calories, may yet have some Greek yogurt or protein shake as protein macro is under today.
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Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. Just cleaning up the house because my aunt and uncle are visiting us this weekend.
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: Steak and vegetables last night.0 -
Not my best workout ever but I got it done. Couldn't get a bench for bench press (so crowded this morning) and since I upped my weights on squat and bent over row I couldn't quite complete the sets. That's okay though the rest of my workout was fine.
Today: 25 min calisthenics warmup including BW squats and lunges, pushups, planks, renegade rows, good mornings, physio ball pikes and bridges, hanging leg lifts, crunch machine and stair master. 60 min weight lifting including Strong Lifts <Squats 2X6 w/65 lbs (warmup) and 4X5 w/120 lbs, bent over row 3X5 w/85 lbs>, 2X 10 landmine press w/55 lbs, 3X 10 seated dip w/120 lbs added, 3X10 incline single arm bench press w/25 lbs, 3X12 single leg bridges w/30 lbs, 2X 16 side lunges w/22.5/22/5 lbs dumbbells, 3X 80 farmer's toe walk w/25/25 lb dumbbells and 3X 10 inner thigh w/110. 10 min rowing machine level 10/32 spm.
We ate out last night so I'm eating a bit light today.........I always want to do that but I don't really know if it's even necessary.
Hope you're all having a great week.........yesterday was just a rest day for me!0 -
Back to the grind. Boxing conditioning class. First time I've done boxing or any HITT in about two weeks since I was trying to get over my cold before my backpacking trip (turns out I now have pneumonia). I was getting gassed more than normal, but overall cardio performance was not as bad as expected and strength was as good as ever. I'm actually a little freaked out that I'm not weak and run down or even a little sore after such a crazy hike.
Yesterday was a rest and refuel day. Hit carbs heavy and felt 100% normal today. Today I was a little higher on my carb macros, but still within reason. A few hundred over on calories, but I racked up such a massive deficit during my trip, that eating over seems pretty reasonable for a few days. Craving fat, which is strange for me. I might up everything next week, as I think I'm getting pretty close to where I want to be with my bf%.0 -
Happy Tuesday!
Cardio: 6 mile run, easy pace. 70 minutes.
Food: on target.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Costume DONE!
Cardio: run/jog- 2 miles (400 calories)
Strength: chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 x 4
Assessment: Kielbasa sausage last night for dinner.0 -
HHD everyone!
Today I took the dog out and we got our 3.67 miles in. Mostly walk because I took the hilly route to the park but I think I still ran, or I should probably say jogged, about 1.5 miles. Burned some calories and got the cardio in.
Eating slightly over 1700 today with cheese at almost every meal...........yummmm!0 -
Sparring. Need to tighten up defense and get speed back up. Followed up with abs, push-ups and a few pull-ups. Man, pull-ups were hard after sparring. Gassed out :P
Food: a little high on cals and low on protein. I've been a little slack on my diet the past few days. Need to get back on it!0 -
Happy Wednesday!
Yesterday:
food intake about 300 calories under.
Strength: circuit 4 rounds of 1 arm dumbbell snatch 3/side 35 lbs.; barbell hip thrust 265 lbs 12 reps; double kettlebell lunges 1 racked & one hanging backward & forward 15 steps/direction.
3 sets of cable high pulley lateral 1 arm row 10 reps/side; low pulley combo sit up with pallof press 5 reps/side
Cardio: cone & ladder drills. Treadmill 2 mile walk.
Today:
Food intake: 500 calories under. I've noticed I'm low on my iron intake the past 2 weeks will need to look into this. Any suggestions on which foods will give me a good iron boost? I do supplement with a multivitamin.
Strength: pyramid sets work up to 3RM max on barbell front squat 110 lbs.; barbell military press 65 lbs.; conventional deadlift 185 lbs.
Krav Maga class tonight.
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HHD everyone!
Today I took the dog out and we got our 3.67 miles in. Mostly walk because I took the hilly route to the park but I think I still ran, or I should probably say jogged, about 1.5 miles. Burned some calories and got the cardio in.
Eating slightly over 1700 today with cheese at almost every meal...........yummmm!
Don't say "jog". Running is running, no matter your pace. I mean, I'm slow by a lot of standards, but I don't "jog" (yes, I hate the word "jog", lol). Neither do you.
Wednesday!!
Strength training:
Bench Press: 5x5x75lb
OHP: 5x5x52.5lb
Pendlay Row: 5x5x75lb
Good Mornings: 5x5x25lb
Push ups: 1x5 (more for warm-up than anything)
Food: on target.0 -
Happy Wednesday!
Yesterday:
food intake about 300 calories under.
Strength: circuit 4 rounds of 1 arm dumbbell snatch 3/side 35 lbs.; barbell hip thrust 265 lbs 12 reps; double kettlebell lunges 1 racked & one hanging backward & forward 15 steps/direction.
3 sets of cable high pulley lateral 1 arm row 10 reps/side; low pulley combo sit up with pallof press 5 reps/side
Cardio: cone & ladder drills. Treadmill 2 mile walk.
Today:
Food intake: 500 calories under. I've noticed I'm low on my iron intake the past 2 weeks will need to look into this. Any suggestions on which foods will give me a good iron boost? I do supplement with a multivitamin.
Strength: pyramid sets work up to 3RM max on barbell front squat 110 lbs.; barbell military press 65 lbs.; conventional deadlift 185 lbs.
Krav Maga class tonight.
Cocoa powder has more iron per oz. than red meat I put it in coffee, oatmeal, baked goods, protein shakes, anything sweet... 0 -
brandiuntz wrote: »HHD everyone!
Today I took the dog out and we got our 3.67 miles in. Mostly walk because I took the hilly route to the park but I think I still ran, or I should probably say jogged, about 1.5 miles. Burned some calories and got the cardio in.
Eating slightly over 1700 today with cheese at almost every meal...........yummmm!
Don't say "jog". Running is running, no matter your pace. I mean, I'm slow by a lot of standards, but I don't "jog" (yes, I hate the word "jog", lol). Neither do you.
Wednesday!!
Strength training:
Bench Press: 5x5x75lb
OHP: 5x5x52.5lb
Pendlay Row: 5x5x75lb
Good Mornings: 5x5x25lb
Push ups: 1x5 (more for warm-up than anything)
Food: on target.
Okay Brandi.............it feels like running anyway.....LOL............so running it is!0 -
Happy Wednesday!
Yesterday:
food intake about 300 calories under.
Strength: circuit 4 rounds of 1 arm dumbbell snatch 3/side 35 lbs.; barbell hip thrust 265 lbs 12 reps; double kettlebell lunges 1 racked & one hanging backward & forward 15 steps/direction.
3 sets of cable high pulley lateral 1 arm row 10 reps/side; low pulley combo sit up with pallof press 5 reps/side
Cardio: cone & ladder drills. Treadmill 2 mile walk.
Today:
Food intake: 500 calories under. I've noticed I'm low on my iron intake the past 2 weeks will need to look into this. Any suggestions on which foods will give me a good iron boost? I do supplement with a multivitamin.
Strength: pyramid sets work up to 3RM max on barbell front squat 110 lbs.; barbell military press 65 lbs.; conventional deadlift 185 lbs.
Krav Maga class tonight.
Cocoa powder has more iron per oz. than red meat I put it in coffee, oatmeal, baked goods, protein shakes, anything sweet...
To add on, as someone chronically low on iron, for any iron-rich veggies you eat, pair it with citrus. Vitamin C helps iron absorption, calcium limits it, as do certain drinks (tea and coffee). So, just plan your high-iron intake a little.
I have to take an actual iron supplement, not multi-vitamin, but you shouldn't have to consider that unless a check-up with your doctor indicates the need.
Here's a link with some suggestions:
http://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/basics/prevention/con-20019327
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