"TLFC" exercise and accountability support!

Had a great workout this morning. Finally got my OHP up to 50 lbs for more than one set. I think I'll be able to do 5 sets next week. Squats are creeping up. Did single leg cable RDL today instead of regular DL because I'm still working on strengthening that hip. Trying to do a lot of single leg stuff!!!

Today: 25 min calisthenics warmup including BW squats and lunges, pushups, planks, situps and crunch twists w/12 lb ball, physio ball pikes and bridges, renegade rows, turkish getups, hanging leg lifts. 70 min weight lifting including Strong Lifts <2X6 squats w/65 lb (warmup) and 4X5 squats w/120 lbs, 2X5 OHP w/45 lbs and 3X5 w/50 lbs>, 3X 5 single leg press w/200 lbs and 2X 5 w/220 lbs, 3X 10 each side single leg cable RDL w/45/45, 3X 10 each leg box stepups, 3X 7 each side single leg bridges w/30 lbs, 3X 10 cable deltoid fly w/10/10, 3X 10 cable chest press w/23/23, 3X10 kneeling cable lat pull down w/39/39 and 3X10 inner thigh w/110.

Food: Still in the 1700 range. This seems to be working and I lose a tiny bit every week or two and gradually creeping up on maintenance.

Looks like everyone is doing great!!! Keep up the good work!

Happy almost weekend!

Thanks very much for the links & advice, Brandi & Robyn greatly appreciated!

Food: about 500 calories under. Met daily iron target yeah!

Yoga class at lunch. I really enjoy the stretch.

Cardio: 1 mile treadmill run, haven't done any treadmill work in ages it seems. Time taken: 10:04 mins. But had to stop to tie my laces

Strength: double kettlebell work EMOTM x 20 mins:
1 snatch 12 kg x 2 bells
2 deadlifts 18 kg x 2 bells
3 hang cleans 12 kg x 2 bells
4 racked squats 12 kg x 2 bells
5 push presses 10 kg x 2 bells....

Then:
parallel pull-ups 3 x 4

25 lb resistance band 2 sets of
Push-pull lunge 10 reps
Pallof walkout & hold 20 secs/side

ninerbuff wrote: »

Hey gang,

I like myself unconditionally!

Happy TGIF and LCW! 4 clients this morning. DD gets to wear the costume I made her for Halloween to school today. Good dry run.

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: Taco Bell last night.

Very cute............great job Dad!

I got a great workout in this morning including back in the pool after 3 weeks. I enjoyed swimming in our own pool so much this summer that is was difficult to get back in the gym pool, but now that I've done it it just reinforces how much I love to swim.

Today: 25 min calisthenics warmup including BW squats and lunges, pushups, planks, physio ball pikes and bridges, physio ball crunches w/25 lbs, back extensions w/20 lbs, incline side crunch twits w/10 lbs, hanging leg lifts and stair master. 50 min strength training including 3X 10 shrugs w/95 lbs, 3X 10 upright rows w/45 lbs, 3X 10 TRX single leg squats, 3X 8 TRX TYI's, 3X 16 static lunges w/20 lb single arm shoulder press, 3X 16 side lunges w/22.5/22.5 lbs, 3X 80 Farmer's Toe Walk w/30/30 lbs and 3X 10 inner thigh w/110 lbs. 30 min swim!!!!

Steak for dinner.............around 1700 for the day again.

TGIF...........have a great Halloween weekend everyone!!!

Great costume, Niner!


TGIF!

Light workout:

Push ups: 3x10
Flutter Kicks: 3x20


Food: I believe okay on calories, but was at an art show party, so just snack food for dinner.

Yesterday hour long trail run in high winds with tumble weeds flying at my head.

Today: 90 minute boxing session. Felt a little sore with heavy legs and hurting shoulders. I guess that's the price of getting back into it after being inconsistent for weeks. Boxing needs a lot of work. Meeting a friend for a bust it out 2 hour afternoon hike.

Food: blast this giant bowl of little candy bars!

According to the handheld bf measurer at the gym, I'm just under my goal of 18% body fat. I got down 9 lbs and 4% in just a few weeks and I can see the difference. However, I think I could still go a bit lower... Maybe 5 lbs and 2% lower bf. I think I'll stick with my current cutting plan a few more weeks then switch to maintenance.

Hope everyone had a great Halloween!

Friday - calories on track.

Led a tabata class.

Did an off the cuff power workout barbell snatch, shoulder width pull-ups followed by med ball slams, land mine 1/2 rotations followed by lateral stance 1 arm clean to press, 1 arm floor dumbbell press followed by plyo push-ups, ez bar walking lunges followed by dumbbell jump lunges.

Saturday: no workouts. Food about 3000 calories way over for the day.

Sunday: calories 600 under no workouts.

Hope everyone enjoyed their Halloween weekend. We went to see a movie and out to dinner last night.....so no candy here.............

Hoping to get the dog out for a run in the morning before the rain settles in for the next few days here.

Had a good workout this morning but I'm feeling a little punky tonight..........hope I'm not coming down with something, so food is on the low side. Otherwise......SL is going great and I'm feeling STRONG!!!!1

Today: 30 min calisthenics warmup including BW squats and lunges, pushups, planks, physio ball pikes and bridges, situps and crunch twists w/12 lb ball, turkish getups, back extensions, hanging leg lifts and stair master. 70 min weight lifting including Strong Lifts <2X6 squats w/65 lbs warmup and 5X5 w/120 lbs, bent over row 1X 5 w/65 warmup and 3X5 w/85 lbs, bench press 2X 5 w/65 lbs warmup and 4X5 w/85 lbs>, 2X 10 single leg bridges w/30 lbs, 2X 10 single arm bicep curls w/17.5 lbs, 2X 8 overhead tricep extensions w/17.5/17.5 lbs, 2X 10 each arm elevated pushups, 3X 8 seated dips w/120 lbs added, 2X 6 each arm bench bent over row w/42.5 lbs, 3X 10 inner thigh w/110. 10 min bike resistance 11/13.5 mph.

Have a great week everyone!!!

Happy Monday! Looks like everyone is doing well.

Calories: on target

Yoga & Krav Maga today

Strength: min. Strength 7 mins AMRAP of 1 arm 12 kg. kettlebell clean & jerk. Managed 52 reps. shoulder width Pull-ups 6 x3.

Got my run in with the dog yesterday....about 3 miles, most of it running.

Had a good workout planned at the gym but in the last set of my dead lifts I pulled a hamstring......uggghhhh. Went on to work arms a little and now I'm sitting on ice............

25 min calisthenics warmup including BW squats and lunges, uneven pushups, reverse and single leg forearm planks, physio ball pikes and bridges, rengade rows w/20 lbs, lat raises w/10 lbs, back extensions, hanging leg lifts and stair master. 60 min strength training including Strong Lifts <Front Squats 2X5 w/45 lbs, 5X5 w/65 lbs, OHP 1X5 w/45 lbs and 5X5 w/50 lbs, Dead Lift 1X5 w/115, 1X 5 w/125 and 1X2 w/145 lbs>, 3X 8 cable deltoid fly w/10 lbs, 3X 10 cable chest press w/23/23, 3X 10 single arm incline chest press w/22.5 and 3X 10 kneeling lat pulldown w/37/37.

Keeping calories in the 1600's until I can get back up to full speed.