"TLFC" exercise and accountability support!

Hey All,

Feeling good today, even with a slight cold.

Cardio: None
Strength:

531 Cycle 6, week 2

OHP
BBx7
65x5
80x5
95x3
110x3
125x3
140x5 (3+) <-happy with this
140x3
140x3
95x10

BBB Bench <-switched to 5x5 at 80%
135x5
185x5
225x5x5

Pullups
BWx7x5

Assessment: Switched it up this week for bbb to 5x5 at 80% training max instead of 5x10 at 55%. Figured it might help a bit since I'm up to maintenance calories the next couple weeks.
Session felt good although I was a bit disappointed I only got 5 at 140 instead of the 6 reps I got a few weeks ago.
Feels great eating at maintenance!

ltworide wrote: »

Happy Monday!
@ninerbuff best wishes on winning the FF pot!
@piperdown44 awesome job on the OHP, impressive! I dream of hitting 75 lbs!

Going to my Krav Maga class tonight. May hit the gym immediately afterwards if I'm still wired maybe do some bodyweight/light resistance circuit style workout. No strength work today, will save that for tomorrow.

Assessment: calories on track. Not sure what I'm having for dinner yet.

Thanks!
Long slow road to get to this point. Most of the gains I've seen have been neuromuscular adaptations since I was on a calorie deficit from summer to this point.

Happy Tuesday!

Last night finished my Krav Maga class, was still on an adrenaline high, hit the gym & completed 4 rounds not for time:
Ladder inverted 7
Inverted rows 10 reps
Push-ups on the swiss ball 1 leg off ground 10 reps
Ez bar lunges 25 steps @ 60 lbs
25 lb resistance band low chops 10/side

Let's say I slept well last night & woke up a bit stiff.

No cardio today except for a long walk. Weather was so nice out, 9 degrees C.

Strength:
Front squat 115 lbs 5 x 6
Parallel grip pull-ups 5 x 5
Shoulder press (power) bar only

3 sets of:
Cable rear delt fly on Swiss ball 10 reps/side
Lateral & 45 degree dumbbell raise 8 lbs
10 reps
Cable sit up & pallof hold 10 secs 5 reps

2 sets of cable shoulder external rotation

Assessment; macros on track, about 300 calories over. Walmart chicken & potato wedges for dinner.

Happy Wednesday, everyone!

Took Monday as a rest day, skipped my run Tuesday due to helping a friend with her computer.


Strength training:

Bench Press: 1x5x65lb, 4x5x75lb

OHP: 1x5x45lb, 4x5x50lb

Pendlay Row: 1x5x65lb, 2x5x70lb, 2x5x75lb

Goblet Squats: 5x5x25lb


Food: not really tracking this week. Trying to stay around maintenance while I enjoy some holiday favorites.

Happy Hump Day all!

No strength work today just some circuit conditioning.

Sprints 20 m 12x

Circuit #1 5 sets:
Box jumps 5 reps
Skipping 100 reps
Dumbbell plank row 10 reps 25 lbs
Med ball slams 10 reps 15 lbs
Cone drill "M"

Circuit #2 2 sets:
4 cone drill Carioca, forward/backward sprint
1 arm med ball toss 10 reps/side
1 leg Box stepup w/hip flexion to reverse lunge holding 1 25 lb dumbbell 16 reps/side

Skipping 4 x 1 min 30 sec rest

Assessment: Calories probably on track, not finished updating yet. Pizza for dinner.

Merry Christmas Eve!
@ninerbuff clients today, they must be very dedicated! Hope you enjoyed dinner with the family.

Strength today followed by a conditioning circuit.

Shoulder width pull-ups 60 lbs. 5 x 3; 1 x 2 +1
Bb shoulder press 5 x 6 60 lbs
Bb front squat (power) 5 x 5 85 lbs.

Circuit 3 sets:
Double kettlebell clean 5 reps 2 x 12 kg
Double kettlebell curtesy squat 10 reps 2 x 12 kg
Single leg curls on ball 15 reps/side
Double kettlebell chest press on ball 10 reps 2 x 12 kg
Side plank on ball 30 sec/side
Double kettlebell swing 15 reps 2 x 15 reps

Dinner: KFC chicken, didn't enjoy it, way too greasy for my liking imo. I made a kale salad on the side to go with it & consumed a few too many glasses of wine.

Hi I'm new here. Yesterday 12/25 I did 1 hr of Zumba cardio

Cardio: 1 hr Zumba cardio

Strength: NONE

Assessment: Ate way too much caramel popcorn. Overall ate approx 1200 cals today.

Happy Saturday, all!

Welcome, @SnowballsMom805


Cardio: 6.5 mile run, easy pace. First time running along Buffalo Bayou Park in my area. Very nice.


Food: my last day of not tracking. May not have been over, but was definitely unhealthy!

luluinca wrote: »

Back from CO this morning and have one more family party tomorrow before getting back to normal around here. I needed the break and did a lot of walking and a couple of hikes along the river in Golden. Boy was it cold though and we even had a white Christmas last night. It was really beautiful and a perfect ending to a great trip.

I received a Fitbit HR from my husband for Christmas and am wondering if anyone here can tell me where to go here to figure out how to link it to MFP.

Hope you all had a wonderful Christmas.

I believe here at MFP, there's a place to add apps. I did the reverse for MapMyFitness...its website allowed me to sync. Don't know if FitBit has a website for tracking, etc.

Here at MFP, on the home page, go to the Apps section. You should see all kinds of apps, including one for FitBit Tracker. Should be able to add it that way.

brandiuntz wrote: »

luluinca wrote: »

Back from CO this morning and have one more family party tomorrow before getting back to normal around here. I needed the break and did a lot of walking and a couple of hikes along the river in Golden. Boy was it cold though and we even had a white Christmas last night. It was really beautiful and a perfect ending to a great trip.

I received a Fitbit HR from my husband for Christmas and am wondering if anyone here can tell me where to go here to figure out how to link it to MFP.

Hope you all had a wonderful Christmas.

I believe here at MFP, there's a place to add apps. I did the reverse for MapMyFitness...its website allowed me to sync. Don't know if FitBit has a website for tracking, etc.

Here at MFP, on the home page, go to the Apps section. You should see all kinds of apps, including one for FitBit Tracker. Should be able to add it that way.

Thanks Brandi, I found the fitbit group here and there was lots of syncing info so I managed to get it done.

Sick again!!!!! Uggghhh, this time I came home from CO with a cold, not too bad though. Won't make it back to the gym for a couple of days though. I don't feel that great and I also don't like to spread the germs around if I can help it.....

Have a great week everyone!!