"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,622 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 4 tonight. I've worked up to higher resistance on my knee and it's going SO SLOW. It's been 6 weeks now and it's still a little painful in the MCL. If by 8 weeks it's still the same, I'm going to get another assessment.

    Cardio: boxing- 30 min (200 calories)

    Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6

    Assessment: Not much this weekend except for DEADPOOL and THE WALKING DEAD!
  • ltworide
    ltworide Posts: 342 Member
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    Happy Family day!
    Rest day yesterday, nothing to report, had 3 glasses of red wine & feeling sorry for myself today, I should know better by now than to consume at most 2 glasses. I went to the early morning showing of Deadpool! All I can say is ninerbuff is right, I was ROTFLMAO right from the opening credits!

    Today no cardio.
    Strength:
    Barbell OHP 70 lbs. 2x2; 4x1
    Work up to 3RM Trap bar deadlift 1x3@135 lbs; 1x3@175 lbs; 1x3@215 lbs; 1x3@235 lbs.; 1x3@245 lbs--->NEW PR
  • ltworide
    ltworide Posts: 342 Member
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    @brandiuntz huge congrats on your marathon PR!
  • luluinca
    luluinca Posts: 2,899 Member
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    brandiuntz wrote: »
    Hi, all!

    Sunday: Ran the Rhythm & Blues Quarter-marathon (6.55 miles) race. New PR: 1:04:39. Able to average a 9:45 pace for that distance!

    Monday: rest day.

    Food: on target. Been holding at 157lb, even with the splurge after the race.

    Awesome results Brandi!!!
  • robertw486
    robertw486 Posts: 2,390 Member
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    I never even logged my Valentines Day walk!

    Yesterday: approx 4 miles walking with my valentine

    Today (Monday)

    Cardio: 9+ miles on the elliptical - 6 @ 10 minutes per mile, 2 of hard intervals, and after a quick water break killed the last mile at a 7:30 pace!

    Assessment: Good overall, I'm trying to go back to eating by hunger cues to refuel and doing well with it.
  • ninerbuff
    ninerbuff Posts: 48,622 Member
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    Sorry I missed say congrats to you brandi!!!
  • ninerbuff
    ninerbuff Posts: 48,622 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 2 tonight. Studying for my CPR re examine due next week.

    Cardio: bike riding- 30 (150 calories)

    Strength: chest- incline bench, dumbell flat bench, machine flyes, dips. 4x12,10,8,6

    Assessment: KFC.
  • luluinca
    luluinca Posts: 2,899 Member
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    Struggling a bit here lately getting the exercise in. Hoping to get at least some kind of walk in with the dog. Hubby's been really sick and even though he's finally feeling a little better he still coughs on and off all night so our sleep is interrupted and now I've got the head cold part of it.........ugghhh. Wish he wouldn't have shared that with me.....LOL

    I'm determined to get to the gym tomorrow though even if I have to take it a little easy.

    Have a great week everyone!!!!
  • MJFSH
    MJFSH Posts: 7,252 Member
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    Tuesday! 4 more workout days until vacation! yeay!

    Strength: bulk Legs and Hammer Conditioning

    Cardio: No thank you!

    Nutrition: did better yesterday, have to be mindful for the rest of the week as well, all this hard work and destroying it right before vacation time doesn't sound smart!

  • ltworide
    ltworide Posts: 342 Member
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    Happy Hump Day!

    Hurdle jumps 6 hurdles x6
    40 yard sprints x6
    Ladder drills inverted '7'x4
    Lateral bound into ladder, 1 leg bound outx4
    River dancex3

    Circuit 3 sets:
    1 arm chest press on ball 6 reps/sid@35 lbs
    EZ bar Backward & forward walking lunges 50 steps@60 lbs

    3 sets of
    Skipping 3 mins
    Cable assisted Pistol squats 10reps/side
    Cooke bar 1/2 kneeling high pulley chop 10 reps/side

    3 sets of:
    Skipping 1 min.
    Bosu 1 leg balance with hip flexion approx 10 sec./side
    TRX 1 leg alternating T & Y 5 reps

    Assessment: boneless chicken thighs & rice for dinner. Macros & calories on target.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Tuesday, all!

    Cardio: 6 mile run, half at tempo, half at easy. 66 minutes.


    Food: on target.
  • beckygammon
    beckygammon Posts: 73 Member
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    Yesterday:

    Cardio: 15 mins hiit on the elliptical

    Strength: 3x8-10 barbell squats 5kg each side. 3 x10-12 of: leg press 140kg, single leg curl 10th each leg, double leg curl 50kg, single leg extension 18kg each leg, double 45kg, outer thigh machine 50 kg, inner thigh machine 50kg, gluten kickbacks 36 kg each leg, calf raises 5kg.

    Assessment: burnt 466 calories in total. Felt really good all day. Doms weren't too bad. Kept within macro limit.
  • beckygammon
    beckygammon Posts: 73 Member
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    Today:

    Cardio: 15 mins HIIT on the elliptical

    Strength: 3x8-10 barbell deadlines 15kg each side. 3x10-12: cable rows 36kg, lat pull downs 36kg, barbell bicep curls 16.5kg, hammer calls with 10kg plate, barbell bicep rows 25kg.

    Assessment: burnt 433 calories. Kept in macro limit. Felt like my form has improved a lot since last time with my deadlifts.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Wednesday-Hump Day!

    Strength training:

    Bench Press: 5x5x75lb
    OHP: 5x5x52.5lb
    Pendlay Row: 5x5x72.5lb
    Squats: 5x5
    Good Mornings: 5x5x25lb


    Food: on target. Weight holding around 157lb. Excited to see me keeping this new "normal". Been a long time trying to stay under 160lb.
  • ninerbuff
    ninerbuff Posts: 48,622 Member
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    Good job everyone. It so cool to see the different workouts that everyone is doing.

  • ninerbuff
    ninerbuff Posts: 48,622 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 4 tonight. A little stormy weather today.

    Cardio: bike riding- 30 minutes (150 calories)

    Strength: shoulder- military presses, side laterals, bent over rear laterals, front laterals. 4x12,10,8,6

    Assessment: Sushi.
  • MJFSH
    MJFSH Posts: 7,252 Member
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    Happy hump Day Gang!

    Strength: Bulk Back and Chisel Total Body

    Cardio: was supposed to be cardio day, but total body felt better! :)

    Nutrition: was good yesterday, made all the macros, yeay!
  • robertw486
    robertw486 Posts: 2,390 Member
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    I'm playing catch up AGAIN!


    Tuesday: 3+ mile walk with my wife

    Today:

    Strength: OHPs, curls, dips, and push ups of several types. Rinse, repeat several times

    Cardio: 30 minutes on the elliptical, 3.53 miles, just shy of 500 machine estimated calories. Still not in touch with my output limit at 30 minutes.


    Assessment: I ate tons today! No regrets.


    @MJFSH I think we are going to start splitting up your cardio and we can do it! :)
  • beckygammon
    beckygammon Posts: 73 Member
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    Today (Thursday):

    Cardio: 15 mins HIIT on the elliptical

    Strength: 3x8-10 barbell squats 5kg each side. 3x8-12: barbell split squats 20kg, walking lunges 10kg dumbbells each arm, step up with front knee raise 3 sets each leg, side lunges, leg press 140kg.

    Assessment: macros on point and feeling really good today. Total calories burnt: 530.
  • ninerbuff
    ninerbuff Posts: 48,622 Member
    edited February 2016
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    Hey gang

    I like myself unconditionally!

    Happy Thursday!!! 4 clients this morning and 3 tonight. Rainy day, so gym's gonna be busy!

    Cardio: biking riding- 30 minutes (150 calories)

    Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6

    Assessment: Taco Bell. Feeling pretty good no as my knee has much more flexibility each week. Still a little twinge, but with continued rehab, hopefully I'll be back to REAL leg work in a couple of weeks or so.

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