"TLFC" exercise and accountability support!
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Happy Saturday!
Cardio: 6 mile run, 1 mile at tempo, rest at easy.
Food: on target0 -
Happy Sunday all,
No formal exercise this weekend. Looked after my nieces & took my brothers dog for some nice walks. Step count around 15k yesterday.
Assessment: chicken & rice for dinner. Protein macros were low.0 -
Saturday's entry:
Strength: Bulk Arms and ISO Strength Chisel done!
Only cardio was from all the chewing i did yesterday. Pit monster was back and was so merciless too! i think i ate just about 3000 calories if not more. good thing its not every day and with all the deficits i usually have i don't think this will have a massive negative impact.0 -
Got a nice workout in this morning after a hectic wedding shower day yesterday..........:) Started the morning with some shoulder rehab stretches. It's really feeling a lot better and I'm sooooooo happy!
Cardio: 6 min stairmaster and 16 min running around basketball court.
Strength: 35 min circuit training including good mornings, goblet squats, planks, physio ball pikes and bridges, decline situps, scissors and leg lifts, stair master. 75 min strength training and running including 26 laps around basketball court, front squats <2X5 @ 65 lbs, 1X5 @ 70 lbs, 1X5 @ 75 lbs>, Dead lift <1X5 @95 lbs, 1X5 @ 115 lbs and 1X5 @ 135 lbs>, 2X10 wood chop with 23 lbs, 2X20 fwd lunges w/20/20 lbs, 2X20 each of low weight seated pulldowns, 2X10 bicep curls w/12.5/12.5 lbs, 2X10 bridges w/45 lbs and 3X10 inner thigh w/100.
Assessment: Didn't go crazy yesterday but did have a piece of cake........yummy!
Have a great Sunday everyone............we're just relaxing the rest of the day...........rainy weather here!0 -
Happy Sunday, all!!
Cardio: 6 mile, easy pace. Welcome to Texas winter, where we had spring temps, so this run was slow and exhausting. But, ran with a friend, so enjoyed that aspect.
Food: on target, but not all that healthy.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. New month! Got your goals set for this one? For me it's about being able to work legs directly with at least leg press by the end of the month!
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 junk food yesterday pretty much. DD and I went and watched "Kung fu Panda 3". Funny.0 -
@ninerbuff, good luck with that knee!
Feb 1st..........already? My goal this month is to just keep working on my shoulder and hopefully get back to 100% by the end of the month. I think it's possible. Otherwise, keep improving my running times and distance.
Cardio: 3.25 mile walk with the dog in 45 minutes, so a pretty good pace!
Strength: Not today but I will be doing shoulder rehab exercises.
Assessment: Had a good weekend except for the piece of cake at the shower........no harm done though.
Have a great week everyone!0 -
Happy Monday All,
Strength: Build Chest/Tris, Chisel Balance
Cardio: none
Nutrition was good yesterday, because I fell sleep earlier that I supposed to, haha worked well for me, but planning to get the nutrition on point for the week.0 -
Happy Monday,
Krav Maga & a yoga class today.
No strength work.
Assessment: calories & macros on track today.
My original goal up to the end of March originally included rebasing strength for major compound lifts: front squats, pull-ups, OHP, deadlifts, chest press and rows. However, I got a good deal for PT sessions with a trainer I've worked with before. His specialty lies in sports strength & conditioning. My goals for my sessions with him are related to improve my skills in Krav Maga. They include increasing endurance to maintain as much explosive power as possible for up to 5 minutes, improved single leg balance & improved fast reaction time to unexpected stimuli.
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Happy Monday everyone!
Late entry for yesterday... 5 miles of slow walking with the wife. Still a little stiff from Sundays run, but after the first real run in years that was expected I guess. No pain, just found a couple muscles not used much lately!
Today
Cardio: none
Strength: a quick upper body blast of body weight stuff, shoulders and chest heavy
Nutrition: Ate everything yesterday, but at deficit for the week and mostly protein heavy, at least not all junk!0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. First day of knee rehab went good. Will continue with stretching today.
Cardio: bike riding- 30 (150 calories)
Strength: chest- incline bench, dumbell flat bench, machine flyes, dips. 4x12,10,8,6
Assessment: Sushi last night.0 -
Good Morning gang!
Strength: Bulk Legs and Max Hammer Strength
Cardio: coming up tomorrow
Nutrition: was under calories limit and low on protein. not a concern, since I have been real high on protein last few days0 -
Still working on my running here since I can't do much with my shoulder. Today I decided to see what pace I'm running at by running 15 minutes straight and using my fitbit to check time and distance.
Cardio: 15 min run.......1.28 miles so my pace is about and 11.7 min mile.
Strength: 30 min circuit training including good mornings, goblet squats, planks, prone jumping jacks, decline situps/scissors/leg lifts and stair master. 45 min strength training including leg press <single leg warmup 1X12@ 130 lbs, 1X10@ 180 lbs, dbl leg 1X12@ 310 lbs, 1X10@ 400 lbs, 1X8@ 450 lbs and 1X6@470 lbs>, 3X8 bent over rows @65 lbs and 1X5@ 75 lbs, 2X20 each of low weight cable pulldowns, 2X10 each of cable wood chops, 2X10 cable squats w/47/47 lbs, 2X10 inner thigh and 2X10 each of single leg glute master. 15 min run/1.28 miles.
Assessment: Just trying to stay focused on my shoulder and eating at a slight deficit still.0 -
Happy Tuesday!
Strength: pull-ups 3x4
Barbell OHP 3x1@70 lbs
Front squats 5x5@95 lbs (power)
1.5 mile run
With PT: box jumps, hurdle ladder & med. Ball drills, angled barbell exercises
Assessment: sausages for dinner. About 300 calories over. Not worried.0 -
Happy Tuesday!
Cardio: 5 mile run, easy pace.
Food: on target.0 -
Quick Tuesday entry....
3 not too slow miles on the elliptical. Not feeling it today, but got something in!
Eating good, small deficit0 -
Took a 3 day weekend off from exercising.
Strength- FTX Max upper and lower body for 40 min.
Cardio. None
Assessment- stable and stuck with 2# to go.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. My last 11:00 am appointment to fulfill, so no yard duty today since it's Wednesday is a short school day every week.
Cardio: bike riding- 30 minutes (150 calories)
Strength: shoulder- military presses, side laterals, bent over rear laterals, front laterals. 4x12,10,8,6
Assessment: Pork chops for dinner.0 -
HHD Fit people!
Strength: Build Back and Biceps
Cardio: Chisel Cardio
Nutrition: on track! I guess making weekly goals to stay on plan regarding the nutrition, pays off!0 -
Happy Hump Day!
Krav Maga class.
Circuit work 5 rounds of:
Dumbbell Step up to reverse lunge 8 reps@15 lbs/side
1 arm alternating kettlebell swing 20 reps@40 lbs
1 arm kettlebell row 8 reps@40 lbs
Swiss ball pistol squat 5 reps/side
Lateral bounding with crossover 10 reps
Clapping push-ups 6 reps
Assessment: steak & sweet potato for dinner. Calories under macros on target
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