"TLFC" exercise and accountability support!
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Happy Wednesday, all!
Strength training:
Bench Press: 1x5x65lb, 4x5x75lb
OHP: 1x5x45lb, 4x5x50lb
Pendlay Row: 1x5x65lb, 2x5x70lb, 2x5x75lb
Good Mornings: 4x5x25lb
Leg raises: 3x10
Push ups: 1x5
Food: on target.0 -
Wednesay
I still have't Christmas shopped, will I be able to log that as cardio?
Cardio: None other than 100 trips back and forth to the garage, as well as up and down the stairs. My wife is in full bore Christmas mode, so I have to feed the decorations quick!
Strength: Short on time, so knocked out a bunch of various push ups, dips, and other body weight stuff for about a half hour. Zero rest time, transitioned from one to the next and varied muscle groups to avoid quick burn out.
Assessment: Still varying from slight loss to maintenance on my intake, but enjoying the freedom to do so. Intend to nail down more specific goals after the holidays and restrict the diet more.
@Wildflower0071 - I was speaking of my military time. I took it for granted until after the fact, but though it was often forced, we got a lot of exercise in on the clock. Great gyms all over the places I traveled, and lacking that we made gyms. I've lifted with sandbags in the desert, and tossed ice blocks in the arctic. And no matter where we were, we always had plenty of gear. Cross country skiing with a 60-70 lb load will find some new muscle groups.
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Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning ONLY!! Why? Because tonight my DD and I are going to go see STAR WARS: THE FORCE AWAKENS!!!!!!!!!!!!!!!!!!!!!! I've been to every opening day or midnight showing of the Star Wars saga ever since 1977 and it's still going on!!!!!! So excited!!!!!!!!!!!!!!!!
Cardio: walking- 30 minutes (150 calories)
Strength: back- pulldowns, one arm dumbell rows, cable rows, pullovers. 4x12,10,8,6
Assessment: Hamburger helper last night!0 -
Lol, dude that's what Amazon Prime is for. 2 day delivery of any item you buy! And you don't have to go out to find it!robertw486 wrote: »Wednesay
I still have't Christmas shopped, will I be able to log that as cardio?
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I like myself unconditionally!
Happy Thursday! I just finished moving into a new apartment that's 7 blocks from the Y.
Cardio: Signed up for a Zumba class tonight
Strength: Can only do left arm until my right hand heals. ;-/
Assessment: Eating out for the past month - this morning I'm going food shopping finally!0 -
Posting for yesterday, 12/16:
Cardio: No cardio; got in around 7-8k steps
Strength: Push Circuit 2
Assessment: Stayed within calorie limit
Today is cardio day and going to get me some lifting straps.Wildflower0071 wrote: »Strength: Build Shoulders, huh! after a century and half, I am pleased to announce I increased my max for shoulders workouts! not one, not two, but all of the moves! yeay yeay yeay!!!!
Lol. Congratulations on the strength gains. Shoulders are my weak area and it does seem like forever to make improvements.
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Yesterday I got a 3 mile run in with the dog.............it was cold here so we went out a little later than normal and then I got hot...........LOL
Cardio: 5 min stairmaster and 10 min bike.
Strength: 35 min calisthenics warmup including uneven pushups, side planks, pistol squats, good mornings, decline situps, decline leg lifts, physio ball pikes and bridges, lat arm raises and 5 min stair master. 60 min arms including 2X5 bench press w/65 lbs and 3X5 w/85 lbs, 3X8 bent over single arm bench rows w/40 lbs, 3X20 alternating arm seated bicep curls w/17.5 lbs, 3X10 standing overhead rev tricep extension w/35 lbs, 3X10 cable lat pulldown w/70 lbs, 3X10 cable tricep extension w/40 lbs, 3X10 cable tricep pushdown w/40 lbs, 3X10 seated dip w/115 lbs added, 3X10 deltoid raise w/40, 3X10 deltoid fly w/50 lbs, 3X10 shrugs w/95 lbs and 3X10 inner thigh w/110. 10 min bike.
Assessment: Still just maintaining here calorie and weight wise. My plan of saving calories during the week for the party weekends seems to be working out. We'll see how I do for the week in CO!
Happy Thursday everyone!!!0 -
Lol, dude that's what Amazon Prime is for. 2 day delivery of any item you buy! And you don't have to go out to find it!robertw486 wrote: »Wednesay
I still have't Christmas shopped, will I be able to log that as cardio?
Love, love Amazon Prime here!!!0 -
Happy Thursday!
Conditioning work today.
Circuit 1.5 min rest 5 rounds:
Angled barbell clean, lateral step & press 6/side +12.5 lbs
Angled bb Russian twist 10 reps +12.5 lbs
Double KB Walking lunge 60 steps 2 x 12 kg
Deficit pike press feet on ball 10 reps
2 ball jackknife 3 x 10
2 ball shoulder rollout on back
2 ball plank w/1 arm rollout 2 x 10
Circuit 2: 3 rounds
Ladder inverted 7
Ladder 1 leg lateral hops
Trx Inverted row 10 reps
Assessment: beef stew for dinner. Calories on track.0 -
You rocked it!Yesterday I got a 3 mile run in with the dog.............it was cold here so we went out a little later than normal and then I got hot...........LOL
Cardio: 5 min stairmaster and 10 min bike.
Strength: 35 min calisthenics warmup including uneven pushups, side planks, pistol squats, good mornings, decline situps, decline leg lifts, physio ball pikes and bridges, lat arm raises and 5 min stair master. 60 min arms including 2X5 bench press w/65 lbs and 3X5 w/85 lbs, 3X8 bent over single arm bench rows w/40 lbs, 3X20 alternating arm seated bicep curls w/17.5 lbs, 3X10 standing overhead rev tricep extension w/35 lbs, 3X10 cable lat pulldown w/70 lbs, 3X10 cable tricep extension w/40 lbs, 3X10 cable tricep pushdown w/40 lbs, 3X10 seated dip w/115 lbs added, 3X10 deltoid raise w/40, 3X10 deltoid fly w/50 lbs, 3X10 shrugs w/95 lbs and 3X10 inner thigh w/110. 10 min bike.
Assessment: Still just maintaining here calorie and weight wise. My plan of saving calories during the week for the party weekends seems to be working out. We'll see how I do for the week in CO!
Happy Thursday everyone!!!
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Keep it up everyone! We're gonna start off the New Year with a bang!0
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Hey gang,
I like myself unconditionally!
Happy TGIF and LCW! 4 clients this morning. DD has an orthodontist appt. then later we'll bike ride.
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: Lol, hot dog, nachos, popcorn for dinner last night! STAR WARS was off the hook and I loved it so I'm seeing it again!!!!!0 -
This was probably my last workout before we leave for CO on Monday so I tried to make it a good one....LOL
Strength: 40 min circuit training including 2 sets each of 10 good mornings w/50 lbs, 15 goblet squats w/25 lbs, 1 min elevated leg plank, 15 physio ball planks and bridges, 15 decline situps w/10 lbs, 10 decline leg lifts, 12 back extensions w/20 lbs, 4 min stairmaster. 60 min weight lifting including squats <2X8 w/65 lbs (warmup), 2X5 w/115 lbs, 2X5 w/125 lbs>, bent over row <5X5 w/75 lbs>, leg press <single leg warmup of 15 w/130 lbs and 12 w/180 lbs, dbl leg of 12 w/310 lbs, 10 w/400 lbs, 8 w/490 lbs and 6 w/540 lbs>, 3x16 fwd and rev lunges w/20/20 lbs, 3X16 side lunges w/20/20 lbs, 3X20 step ups, 3X12 alt hand KB swing w/30 lbs and 3X10 inner thigh w/110.
Big family party tomorrow with hubby's side of the family so lots of cooking today and then packing on Sunday, leaving Monday!
Have great weekend everyone...........hope it's a blast!!!0 -
@ninerbuff good to hear you enjoyed Star Wars. I can't wait to go see it...
@luluinca have fun at the party & holiday!
Happy Weekend is here! Here's hoping all holiday shopping is done.
Krav Maga class tonight.
Strength:
Skipping 3 x 2 mins 1 min rest
2 sets:
Band walk
Double KB snatch split 2 x 10 kg
Barbell Shoulder press 5 x 5 60 lbs
Parallel grip pull-ups 5 x 5
Power front squat 5 x 5 85 lbs
2 sets barbell circuit 6 reps/each @ 55 lbs:
Thrusters
Single leg abducted deadlift
Row
Back squat
Assessment: chicken Caesar salad for dinner yummy! I was disappointed with the shoulder press today, my goal was to hit 65 lbs for 6 x 3 but I couldn't get the barbell up today at that weight. Will attempt it again Monday when I'm fresh, keeping fingers crossed I can make this happen.0 -
TGIF!!
Strength training:
Bench press: 1x5x65lb, 4x5x75lb
OHP: 1x5x45lb, 4x5x50lb
Pendlay Row: 1x5x65lb, 3x5x70lb, 1x5x75lb
Good Mornings: 4x5x25lb
Body Squats: 2x5
Food: on target0 -
Hmm, I like this thread.
Since I already journal I'll just add my stuff starting from my last lifting session on Thursday Dec 17.
Cardio: None
Strength: 531 Cycle 6, week 1
Squats
105x5
130x5
155x3
165x5
195x5
220x6 (5+)
220x3
220x3
185x6
DL <- went 5x5 at ~80%
225x5x5
Assessment: Upped cals close to maintenance for the next 2 weeks. Should be easy to hit my macros and cal goals.0 -
Welcome! It's been up since I practically started here and the idea is just for people to have consistency and to share their workouts.piperdown44 wrote: »Hmm, I like this thread.
Since I already journal I'll just add my stuff starting from my last lifting session on Thursday Dec 17.
Cardio: None
Strength: 531 Cycle 6, week 1
Squats
105x5
130x5
155x3
165x5
195x5
220x6 (5+)
220x3
220x3
185x6
DL <- went 5x5 at ~80%
225x5x5
Assessment: Upped cals close to maintenance for the next 2 weeks. Should be easy to hit my macros and cal goals.
Also since I'm a Certified Personal trainer, I answer any questions someone might have on fitness or nutrition..............................for free.
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Hey gang,
I like myself unconditionally!
Happy weekend! No clients and finishing some shopping for Christmas next week.
Cardio: biking- 40 min (300 calories)
Strength: NONE
Assessment: Chinese last night. Love chow fun.0 -
Late entry for Friday, I was whooped later in the evening:
Strength: none
Cardio: Killed it for an hour on the elliptical - 810 machine calculated calories Then did some HIIT intervals at max machine resistance - 4 intervals after the steady state
Assessment - lot o pizza but within goals
@ltworide - thanks for the positive on healing, missed responding earlier
@ninerbuff - I still think my decoration effort should count as cardio!
@brandiuntz - your "easy" runs would kill some I think!
@luluinca - aging with attitude is your trend... and I LIKE it!
@47Jacqueline - didn't see you sneak in, very motivating group here
@Wildflower0071 - your new profile pic shows off your hard work big time!0 -
Welcome! It's been up since I practically started here and the idea is just for people to have consistency and to share their workouts.piperdown44 wrote: »Hmm, I like this thread.
Since I already journal I'll just add my stuff starting from my last lifting session on Thursday Dec 17.
Cardio: None
Strength: 531 Cycle 6, week 1
Squats
105x5
130x5
155x3
165x5
195x5
220x6 (5+)
220x3
220x3
185x6
DL <- went 5x5 at ~80%
225x5x5
Assessment: Upped cals close to maintenance for the next 2 weeks. Should be easy to hit my macros and cal goals.
Also since I'm a Certified Personal trainer, I answer any questions someone might have on fitness or nutrition..............................for free.
Somewhere, in an alternate dimension where it's allowed, I clicked the "like" button for this0 -
@piperdown44 welcome, sounds like you had a great workout!
Rest day for me, finally managed to get the Christmas tree up, regular housework done etc. Managed to get in 19.5k steps.
Assessment: calories on track but under on my protein macros. Fat *kitten* chicken burrito for dinner. Hoping to hit the gym tomorrow.
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Lol, hey I climbed up and down a 10ft ladder to put up my lights at least 40 times.robertw486 wrote: »Late entry for Friday, I was whooped later in the evening:
Strength: none
Cardio: Killed it for an hour on the elliptical - 810 machine calculated calories Then did some HIIT intervals at max machine resistance - 4 intervals after the steady state
Assessment - lot o pizza but within goals
@ltworide - thanks for the positive on healing, missed responding earlier
@ninerbuff - I still think my decoration effort should count as cardio!
@brandiuntz - your "easy" runs would kill some I think!
@luluinca - aging with attitude is your trend... and I LIKE it!
@47Jacqueline - didn't see you sneak in, very motivating group here
@Wildflower0071 - your new profile pic shows off your hard work big time!
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@piperdown44 welcome, sounds like you had a great workout!
Rest day for me, finally managed to get the Christmas tree up, regular housework done etc. Managed to get in 19.5k steps.
Assessment: calories on track but under on my protein macros. Fat *kitten* chicken burrito for dinner. Hoping to hit the gym tomorrow.
https://www.youtube.com/watch?v=bhXHBSqmSw8
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piperdown44 wrote: »Hmm, I like this thread.
Since I already journal I'll just add my stuff starting from my last lifting session on Thursday Dec 17.
Cardio: None
Strength: 531 Cycle 6, week 1
Squats
105x5
130x5
155x3
165x5
195x5
220x6 (5+)
220x3
220x3
185x6
DL <- went 5x5 at ~80%
225x5x5
Assessment: Upped cals close to maintenance for the next 2 weeks. Should be easy to hit my macros and cal goals.
Welcome!!0 -
robertw486 wrote: »Late entry for Friday, I was whooped later in the evening:
Strength: none
Cardio: Killed it for an hour on the elliptical - 810 machine calculated calories Then did some HIIT intervals at max machine resistance - 4 intervals after the steady state
Assessment - lot o pizza but within goals
@ltworide - thanks for the positive on healing, missed responding earlier
@ninerbuff - I still think my decoration effort should count as cardio!
@brandiuntz - your "easy" runs would kill some I think!
@luluinca - aging with attitude is your trend... and I LIKE it!
@47Jacqueline - didn't see you sneak in, very motivating group here
@Wildflower0071 - your new profile pic shows off your hard work big time!
Ha! Thanks. By easy, I mean a "slowish" pace...a training run. It's hard not to push myself all the time, but I've learned the importance of saving hard for speed days, and keeping easy days slow (though it never feels that easy).
Happy Weekend, folks!
Saturday: Cardio: 3 mile run. Cut things short because of ankle discomfort. Officially retired that pair of shoes, which should've happened a few runs ago.
Sunday: Cardio: 6 mile run with a friend. Her "long run", easy paced. Helping her build up her endurance, as she wants to run a 10K race and do her first half later next year. We're going to start running together on Sundays.
Food: Xmas party, but within maintenance numbers.0 -
Happy weekend!
@Wildflower0071 wow sounds like you crushed that workout way to go!
@brandiuntz bet it'll be fun to run with your friend, something to look forward to.
Strength today:
Barbell strict shoulder press 6 x 3 @ 65 lbs. (note: this was what I was attempting on Friday but couldn't do it & managed to crush it today, felt good
Barbell front squat @ 125 lbs 6 x 3
Shoulder width grip pull-ups 6 x 1 EMOTM for power
2 sets of skipping 3 mins & 2 point plank 30 sec/side0 -
Just checking in to say Hi and Happy Holidays! Spent the last two days under the weather with a bit of an intestinal bug but I'm feeling much better this afternoon and our plans to catch a ride on Southwest tomorrow afternoon for Colorado have not been derailed. Normally I would have gone to the gym this morning.............but I'm just not going to worry about it......LOL
I'll be getting some walking/hiking and maybe a little gym workout in while I'm there so will check in with those numbers next week but I'm just not going to bother logging for the week. I need the break and I've managed to maintain since Thanksgiving so I think I'll be fine no matter how many tempting treats are around.
Hope you all have a wonderful week and enjoy time with family and friends!!!
Keep rockin' those workouts!!!0 -
@luluinca Glad you are still up for the trip, I know how much you have been looking forward to it!
@ltworide Great day, and I missed the opportunity to welcome you to the mix. I'm fairly new to this little group myself, so wasn't sure if you were "new" or returning.
@ninerbuff I never even realized that your offer of free professional level advice was part of the deal. It's just a great group, even if you don't count your ladder climbs towards earning a donut! Very cool of you to have that offer attached though, many with experience in your fields wouldn't ever do that.
@brandiuntz I'm not a runner, so your training runs are at a pace I'm not doing! LOL
@Wildflower0071 That fat in the prime roast surely isn't hurting you. Mirrors don't lie!
I liked my HIIT today!
Strength: Some quick circuit style upper body, muscle retention level. Dips, conventional push ups, push ups elevated feet 1 foot, push ups feet elevated 2 feet, approx 4x25 of each.
Cardo: Did a true to the best of my calculations Tabata HIIT routine on the elliptical. Taxing in a way I wasn't expecting, hard but not where I had predicted. Cooled down and let my heart rate settle some, then did some more cardio at estimated 80-85% of VO2max.
Hope everyone else had a great weekend. We are shifting into holiday mode, short busy week and then some break time. I'll be conscious of my workout and health goals when I eat my holiday ham and pies!0 -
Here's mine from today.
Skip x 100
Deadlift x 10 @ 70 kg
Push up burpee x 10
Shoulder press x 10 @ 20 kg
Ab roller x 10
I performed the above 10 times and followed this with 25 minutes on the cross trainer.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. DD is off because of Christmas vacation and finally all my shopping is done. Best news is that I'm in the FINALS for all my Fantasy Football teams (3) with one of them being a money league. Right now I'm guaranteed $250, but 1st place is $800!!!! So I need to make sure I put out the best team on the field possible.
Cardio: treadmill- 2.5 miles (300 calories)
Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4
Assessment: Kareoke night at a club so pizza.0
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