"TLFC" exercise and accountability support!

Rest day here but did my shoulder PT. Found out my therapist is leaving to work full time at City of Hope beginning next week....so I'm going to get the owner of the facility until she can be replaced.........should be interesting.

I'll either run tomorrow or go to the gym and the the reverse on Friday!

HHD everyone!

ltworide wrote: »

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

Dang girl, I have no clue what Krav Maga is but those circuits are hard...........good job!!!

Good morning fitfam

Strength: Bulk Arms

Cardio/ Strength : ISO Speed Hammer

Nutrition Healthy home made food, I'll be good until weekend.

happy Thursday all!

luluinca wrote: »

ltworide wrote: »

Krav Maga class.
Dang girl, I have no clue what Krav Maga is but those circuits are hard...........good job!!!

@ luluinca thanks! Krav Maga is self-defense based on martial arts, boxing, wrestling & street fighting used to defend yourself in case of an attack. I started taking it a few months ago. I think the biggest thing I've learned is in case of an attack is to get aggressive & don't back down. It's a fantastic workout & you can earn belts but isn't used in a competition ring.

Yoga class.

Strength:
Barbell reverse lunge to stepup w/hip flexion 2x5/side@65 lbs
Barbell push press 2x5@65 lbs
Towel grip inverted row 3x5
Swiss ball drop & recover 3x3/side@15 lbs
Dual swiss ball prone chest fly 3x3
Lateral step to hip flexion & medicine ball toss 3x5/side
Medicine ball Russian twist & throw on bosu
Pull-ups 3x1/side (speed)

Assessment: calories under. Macro targets on track. Steak & chicken stir fry for dinner.

Did Yoga today for 37 min. Was harder than I thought, but was boring to me. Thought it was an abs DVD! Oh, but my body feels great, and like I had a massage

TGIF everyone!

Ran a circuit class today & went to my Krav Maga class.

Strength: none

Assessment: pizza & protein shake for dinner with kale & cucumber salad. Calories & protein macros were under.

I was exhausted yesterday and ended up sleeping about 10 hours between naps and overnight. Woke up refreshed and went in super early to get the only workout in I'll manage for the weekend, but skipped the run.

Strength: 30 min circuit training including goblet squats, good mornings, static lunges, prone jumping jacks, side planks, decline situps/scissors/leg lifts and stairmaster. 60 min strength training including leg press <single leg warmup 1X12 @130 lbs, 1X10 @180 lbs, dbl leg 1X15 @310 lbs, 1X12 @400 lbs, 1X10 @450 lbs and 1X8 @470 lbs>, front squat <2X6 @65 lbs, 1X 5@ 70 lbs and 1X5 @ 75 lbs>, 3X5 bent over row @ 75 lbs, 3X20 step ups, 3X2 minute cable pulldown with low weight, 3X20 wood chop w/27/27, 3X10 bench chest press w/15/15 lb dumbbells, 3X10 cable DL w/47/47, 3X20 side lunges w/20/20 lbs and 3X10 inner thigh w/100.

Assessment: Felt pretty puny yesterday and didn't eat much but feeling much better today and looking forward to tomorrow's homemade pizza!

Have a Super weekend and enjoy the game if you're watching!

Happy weekend all!

Exercise: none. Rest day. Did some housework, cleAned out my closet, boy did it ever need it!

Assessment: calories & macros on track. I need to keep a closer eye on my macros. PT wants me at 40% protein & carbs 20% fat for both workout & rest days & to stay on the higher end for calorie intake everyday. Time to reset my goals in here...