"TLFC" exercise and accountability support!
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Happy Sunday!
Cardio: 6 mile run, easy pace.
Food: on target.0 -
Well we didn't get much snow.... whew!
Sunday
Cardio: 30 minutes on the elliptical 3.61 miles, 505 machine calculated calories
Strength: none
Assessment: Tomato soup and some grilled ham and cheese for dinner on a cold day0 -
Yesterday and today, cardio = pacing in my house, because snowbound. Made my goal.
Strength = nothing worth mentioning. Back is a bit stiff from lifting heavy stuff around the house, so babying it a little.
Assessment = food on track both days. All's good here. Looking forward to being able to get outside soon though!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. Can't believe January is almost over already!
Cardio: boxing- 30 min (200 calories)
Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6
Assessment: Had sushi for dinner. Mostly just rested my knee and watched both games yesterday.0 -
Morning all
Cardio-no
Strength- squat 10,10,7,5,3,3,2,2,1,1,1,1,2 bench 10,7,5,4,3,2,2,1,1,1,2,2,1
Food- the weekend was shot.0 -
Hello everyone, happy Monday!
Cardio: Short dreadmill run, 1 mile @ 5 & 6 mph with some incline mixed in. Read 130 cal. If the weather stays good (clear and in the 20's) then I will try and get in a two mile run outside with my dog after work.
Strength: Same lifting routine as yesterday, but with 10lb weights instead of 8lb weights.
Squat 10lb x 15
Deadlift with back row 10lb x 20
Holding bridge with chest press 10lb x 20
Wood chop 10lb x 12 each side
Reverse fly 10lb x 15 (VERY weak in this move, can't fully extend)
Squat with overhead press 10lb x 20
Side lunge with bicep curl 10lb x 20 each side
Lawn mower- 10lb x 20 each side
Overhead reach with leg lift- 10lb x 20 each side
PLUS: Weight assisted pull ups & dips - 5 each @ 60lb
Assessment: Great! Feeling good. Had full fat Noosa yogurt for breakfast this morning with a few almonds and raspberries. As I have been experimenting with meal times I find that a bulky breakfast, 300-500 cal, keeps me much more satisfied throughout the day. As opposed to when I would try to skip breakfast, and I could never get rid of that edge of hunger throughout the day and stay within my calorie targets. This applies more to weekday routines when I'm up early and at work.
Cheers all, have great days!0 -
Cardio - Zumba 60 mins (850 calories)0
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It's Monday already?
Cardio: Went out for another 3.5 mile walk/run and today ran 2.25 miles of it so increased that a bit. Missing swimming but I'm getting used to running and decided I don't hate it.....LOL
No real strength training until Wed....
Assessment: Over ate a little this weekend with dinner out and a turkey dinner last night but back to normal this morning.
Have a great week everyone!0 -
Happy Monday All!!!
Strength: Bulk Arms and Total body Hammer. wow!!!! still feeling it!
Cardio: one of these days!
Nutrition: I was a bottomless food monster yesterday! phew! stuffed my face, over, over and over again! yuck! it's a miracle the number on the scale was not increased by a million, because of the water gain!0 -
Happy Monday all!
@MJFSH "Nutrition: I was a bottomless food monster yesterday! phew! stuffed my face, over, over and over again! yuck!" ...LMAO this made me laugh...must be a full moon or something I did the same thing yesterday...watched a movie & stuffed my face...no idea how much crap I ingested....
Yesterday: how many calories burned sitting on a couch stuffing my face? No idea, too ashamed to track it
Today:
Cardio: 1.5 mile dreadmill run test 14:02 mins (this sucks, my PR is 11:56 mins last time I did this)
Strength:
Military press 6x1@70 lbs
Front squats 5x5@120 lbs
Shoulder width pull-ups 5x2 (speed)
Krav Maga class tonight
Assessment: chicken for dinner tonight way under calories today, hoping it'll help net out yesterday's fiasco...
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So take a days rest between strength days so your muscles can recover. You don't need to strength train every day unless you're doing a split system.Hello everyone, happy Monday!
Cardio: Short dreadmill run, 1 mile @ 5 & 6 mph with some incline mixed in. Read 130 cal. If the weather stays good (clear and in the 20's) then I will try and get in a two mile run outside with my dog after work.
Strength: Same lifting routine as yesterday, but with 10lb weights instead of 8lb weights.
Squat 10lb x 15
Deadlift with back row 10lb x 20
Holding bridge with chest press 10lb x 20
Wood chop 10lb x 12 each side
Reverse fly 10lb x 15 (VERY weak in this move, can't fully extend)
Squat with overhead press 10lb x 20
Side lunge with bicep curl 10lb x 20 each side
Lawn mower- 10lb x 20 each side
Overhead reach with leg lift- 10lb x 20 each side
PLUS: Weight assisted pull ups & dips - 5 each @ 60lb
Assessment: Great! Feeling good. Had full fat Noosa yogurt for breakfast this morning with a few almonds and raspberries. As I have been experimenting with meal times I find that a bulky breakfast, 300-500 cal, keeps me much more satisfied throughout the day. As opposed to when I would try to skip breakfast, and I could never get rid of that edge of hunger throughout the day and stay within my calorie targets. This applies more to weekday routines when I'm up early and at work.
Cheers all, have great days!
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Save that shoulder!It's Monday already?
Cardio: Went out for another 3.5 mile walk/run and today ran 2.25 miles of it so increased that a bit. Missing swimming but I'm getting used to running and decided I don't hate it.....LOL
No real strength training until Wed....
Assessment: Over ate a little this weekend with dinner out and a turkey dinner last night but back to normal this morning.
Have a great week everyone!
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Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. Day 1 at my DD's school as yard duty went well. Almost had to take a phone away. Kids may end up not liking me.
Cardio: boxing- 45 min (300 calories)
Strength: chest- incline bench, dumbell flat bench, machine flyes, dips. 4x12,10,8,6
Assessment: Turkey burgers on lettuce last night. My DD helped me make them.0 -
Morning all. Totally overate last night but the difference in work capacity when you eat 3k calories vs 2k is interesting.
Cardio-no.
Strength- Squat: 10,10,7,5,4,4,3,1,1,1,1,1,2
Bench: 10,7,5,4,3,3,2,1,1,1,1,2,1,1,2,1
Assessment- Bacon cheeseburger with fries and a couple of tasty beers. Not exactly on.0 -
Good Afternoon Fit, Sexy People!
Strength: Bulk Shoulders
Cardio: Chisel Agility, 10 minutes Abs
Nutrition: something is wrong with me! I feel hungry all the time now a days! can't stop eating! HELP!!!! lol
@ltworide unfortunately, that day is not over for me! I'm still that bottomless pit monster! soon I will need a lift truck to move me around!
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Sooooo, had my ortho appt this morning. Doc says it's likely "frozen shoulder".........inflammation caused by me trying to work through an injury for several months and it gradually just got worse and worse. Got a cortisone shot, RX for Tramadol and PT for 2 months. He said I should be good as new in 2 to 3 months.
All in all not too bad since there is a solution to this which doesn't involve surgery..........yipppeee!!! He also told me that I was the healthiest 65 year old he's seen in years..........so keep working all you youngsters!0 -
Happy Tuesday all!
@luluinca ouch that shot sounds painful! Happy to hear surgery is not needed.
Strength none
Cardio 1.75 mile jog 5.0 mph
1st session with PT today reviewed goals & took some baseline form & movement measures. Reviewed form on barbell front squats, OHP & pull-ups. Completed various exercises on the bosu & free motion cable machine. Goals include improved single leg balance & sustain as much power as possible for 3-5 mins.
Assessment: calories & macros on track. Still feeling starved probably due to feeling exhausted. Night all!0 -
Late check in... as usual!
Tuesday
Strenght: minimal upper body pump and warm up
Cardio: 13 miles plus on the bike, did some sprint intervals and rode the tiny hills we have 700+ estimated calories per Strava
Assessment: still got a lot of calories to eat today0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Nice day today! Getting out on my bike for a light ride.
Cardio: bike riding- 30 minutes (150 calories)
Strength: shoulder- military presses, side laterals, bent over rear laterals, front laterals. 4x12,10,8,6
Assessment: Taco Bell for dinner.0
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