"TLFC" exercise and accountability support!

Happy Monday all!
@SnowballsMom805 welcome to the group, my apologies for saying hi late!
@ninerbuff way to go on the FF win & bragging rights!
@luluinca hope you're feeling better soon.

I haven't logged any food nor have I had any workouts since the 24th. I've been busy celebrating with family the past 3 days... I did manage 15 -17k steps each of those days, my personal step goal is 15k/day minimum.

Strength today followed by some skipping & planks:
Barbell Front squat 115 lbs 5 x 3; 125 lbs 6 x3
Parallel grip Pull-ups 5 x 5
Barbell Shoulder press 45 lbs 5x5
Cross pulley pull down 3x10 @ 23 lbs
Cable 1 arm chest press 27 lbs 3x10/side
Cable low pulley chops 27 Lbs 3x10

Skipping 5x2 mins
Trx high plank 3x30 sec/side plank on ball 2x30 sec/side

Assessment: feels good to be back on track food wise today, will enjoy some leftover chicken, roast or fish for dinner.

Got my walk in with the dog. Boy, she really wanted to run after being cooped up at boarding all week last week, but I wasn't quite ready for that. She pushed me though and we got 3 miles in in 45 minutes, pretty good pace for someone with a cold.....LOL

Back to normal tomorrow!!!

Today was leg day. I did squats and deadlifts and hurted my low back. End of story

Happy Tuesday, all!

Monday: rest day.

Tuesday: Cardio: 6 mile run, easy pace with 1 mile tempo. 64 minutes.


Food: on target. Already dropped 3 pounds of holiday bloat.

Hello Everyone!

I'm the ghost of wildflower, had to change my name, but still the same person.

Strength: Body Beast Bulk Arms

Nutrition: I'm getting good at this, I might even lose the lb I gained before the New Year!

Welcome to the group!!!!

Cardio: Managed about 5 minutes hard on the stairmaster............that was about it though.

Strength: 25 min calisthenics warmup including goblet squats, good mornings, physio ball pikes and bridges, elevated leg and side planks, decline situps w/10 lbs, decline leg lifts, back extensions w/20 lbs. 35 min strength training including 2X20 box step ups, 2X12 cable chest press w/23/23, 2X10 cable wood chop w/23 lbs, 2X 16 static lunge w/17.5 shoulder press, 2X16 side lunges w/20/20 lbs, 2X12 alt hand KB swing w/30 lbs, 2X6 assisted pullups and 2X10 assisted dips.

Felt pretty good trying to get back into the groove but took it a little easy on myself because of this cold....ugggghhh. Will probably try some squats and deads Saturday and hope to get back into SL next week.

Assessment: I've been eating a little under but not enough to lose strength. Just have no appetite right now.

Happy HHD!!!!

Welcome @ovidnine
And @MJFSH your other name was so fitting to your personality!


I like working out during the day!

Strength: lost count, but a whole lotta upper body in a brief period to warm up.

Cardio: 40 minutes on the elliptical, 4+ calculated miles, 570 calculated calories, non calculated WORK effort!

Food assessment: made some killer beans and rice yesterday, yummy but too low on fats!

Happy New Year's Eve everyone!

Cardio: 15 minutes walking on treadmill 3.5-4 mph pace, incline varied between 7-8.

Strength: Squat- warm-ups x10 60%1RM x 7 65% x 5 70%- 3x4
Bench warm-ups x 10 75% x 7, 80% x 5 85% 3x2 (its looking like its time to text my max on my bench again...)
Facepulls 4x10
Standing DB OHP: 2x10, 2x8
Sit-ups: 35, 30 holding 25lb plate (in front, not behind head) 2x35 on swiss ball

Food Assessment: Was doing fine until I decided to finish off the last piece of pie. Ah well, 2 more days of debauched eating and then the food normalizes out again.

Happy New Year's Eve my fit friends!!!! wishing you all happiness, joy and success and best of all there is in 2016!

@robertw486, thank you!!! I miss that name and lost part of me, with it, Internet and lack of privacy sucks tho!

Strength: Bulk Back done! lifted as heavy as I could! needed to get the rage out of me, haha too bad it didn't work!
deadlifted 45 lbs., rowed 110 lbs. with EZ Bar, and did pull over with 40 lbs. dumbbells and I'm still not over this feeling!

Nutrition: I have declared today a care free day for nutrition for me, well, I might as well, don't wanna mess up too early in 2016, so, today is the day.