"TLFC" exercise and accountability support!
Replies
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Hey gang,
I like myself unconditionally!
Happy weekend! Some bike riding and then later hanging out with my DD. May also go see another movie.
Cardio: biking- 30 minutes (150 calories)
Strength: NONE
Assessment: Sushi last night.0 -
Happy Saturday!!
Cardio: 3 mile run, tempo race. Ready for my race tomorrow!
Food: on target.0 -
@beckygammon Welcome to the nut house!
@brandiuntz Positive vibes for your race!
@everybodyelse Glad to see everyone here!
Another late entry for me!
Friday
Strength: A great upper body circuit style, with some core in the mix. Push ups of several styles, flutter kicks, OHPs, spiders, curls, and more of many push up variations
Cardio: 6 miles on the elliptical, 1 hour
Assessement: I ate EVERYTHING Thursday night. Still not sure why. But overall on track, and it's just a blip on the radar.0 -
Happy Saturday all!
Rest day today & maybe tomorrow for me. Step count at 15k today.
Assessment: at my parents tonight, had pizza. Calories on target, macros outta whack too high on fat & far too. Far too Low on protein.0 -
DEADPOOL was great! I wouldn't bring in a kid to watch it. Lots of profanity and sexual scenes, but great parody by Deadpool on how it was made and origin. The opening credits alone were worth it.
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Haven't been able to get much exercise in except working around the house which doesn't really count. Hubby's been sick and I don't like leaving him to his own devices when he's as sick as he's been. Luckily he's feeling much better this morning and I headed to the gym for an hour or so.
Cardio: Just a 10 min run
Strength: Spent some time doing leg press, good mornings, goblet squats, cable deadlifts and curls and wood chops.
Assessment: I'm making steak and scampi with a side of fried artichoke hearts and I'm going to enjoy it!
Happy Valentine's Day!!!0 -
Had my two rest days and my one track free day/ crave day.
Assessment: great for the mind just to let myself relax on tracking and let my body recover. Drank heaps of water to aid recovery and get rid of excess sodium. And of course using the extra glycogen to train legs hard tomorrow. Pretty happy all round
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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.0 -
Morning all. Back from vacation and getting back in the swing of things. Battling a cold so energy levels were fairly low this morning. Got tired pretty quick.
Cardio- walked 20 minutes @ 3mph, low incline.
Strength- Squat 185x10, 7,6,6 Romanian Deadlift 135x10 155x7 3x175x4 Hamstring curl 3x70x10 Leg press 180x10 270x10 360x10 and then said screw it I feel terrible.
Assessment- I was on vacation for a week in Key West. Nuff said.
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Good morning Gang.
Strength: Bulk Chest
Cardio: Chisel Agility
Nutrition: So embarrassing! Ate the cake and cookies and pizza and goodies and chocolate etc etc luckily I was mindful enough not to eat the containers and boxes holding the pizza and cake and stuff. not surprised at all to see the weight climbing up, with the way I have been eating lately! so shameful! have to get my game in order!0 -
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!0 -
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 PR0 -
@brandiuntz huge congrats on your marathon PR!0
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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!!!0 -
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.0 -
Sorry I missed say congrats to you brandi!!!0
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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.0 -
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!!!!0 -
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!
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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.0 -
Happy Tuesday, all!
Cardio: 6 mile run, half at tempo, half at easy. 66 minutes.
Food: on target.0 -
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.0 -
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.0 -
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.0 -
Good job everyone. It so cool to see the different workouts that everyone is doing.
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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.0 -
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!0 -
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! 0 -
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: 530.0 -
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.0
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