"TLFC" exercise and accountability support!

MJFSH wrote: »

Happy Thursday!!!!

Strength: Body Beast Bulk Arms and Hammer Power, really powered through it! loving the powerlifting session!

Cardio: some from my buddies here, just a bit out of each and it makes it perfect for my count! thank you for the offer @robertw486!!!! you are awesome!

Nutrition: Decided to make it a low carb day, so met my protein and fat macros but intentionally kept carbs lower.
Tomorrow will be last workout of Body Beast Round 4 and end of week 6 of doubles.
Will be traveling next two weeks, no workouts, and have a small surgery when back, so, I will be out of commission for a while, but counting the days until I can workout again, so I can jump right back in.

Good luck on the travels and surgery!!!

A couple of hours of slooowwwww and cold bike riding today. 18+ miles. I'll donate some to @MJFSH if she does some strength training for me, and I'll donate some to @luluinca if she still can't get out.

Assessment: Eating pizza soon. How much depends on how many miles I have to donate to others!

Happy Thursday!
@ninerbuff glad to hear the knee is getting better!

Playing catchup for yesterday...

Krav Maga class

Angled barbell (landmine circuit) +17.5 lbs on bar 5 rounds of:
1 arm Clean, lateral step & press 6 reps/side
Lateral step to high row 6 reps/side
1/2 rotations 10 reps

3 rounds of:
Medicine ball rotational slam 14 reps@10 lbs
Cross cable high pulley row 10 reps@12.5 lbs.
Cable low pulley 1 arm row (power)10 reps/side@22.5 lbs

Today's workout with PT:
Pistol squats onto bench
1 arm Kettlebell clock lunge@16 kg.
Bosu single leg balance work:
Reverse lunge to 1 leg balance w/hip flex & 1 arm dumbbell shoulder press & static hold
Lateral lunge to 1 leg balance w/hip flex & 1 arm bent lateral arm raise & static hold
Medicine ball drills:
2 arm & 1 arm chest throw
Reverse lunge & rotational throw

Assessment: Turkey for dinner last night. Sausages for dinner tonight. Low on protein & high on fat macros today. Calories under target.

Good morning and Happy Friday!

@luluinca Thank you!

@robertw486 so generous and awesome of you to donate the cardio! but! since I also love pizza, I don't want to take away any of your pizza allowance calories! so, eve tho I extended my strength training, some of it for you I still fit in some cardio! for the love of pizza! haha

Strength: Body Beast Bulk shoulders with Extra reps and sets

Cardio: H&C Master's Cardio

Ok, so round 4 of body beast is all wrapped up, mind is ready for going away, I just hope going away and then restrictions after the work, doesn't make me lazy, killing my motivation. I have to lurk in often to keep motivated.
Stay well all!

Happy Friday everyone!!!!

No real cardio to speak of today but I did do this:

Strength: 30 min calisthenics including good mornings, goblet squats, planks, physio ball pikes and bridges, decline situps/scissors/leg lifts, slow stairmaster. 45 min weight lifting including leg press <single leg warmup 12@ 130 lbs and 10@ 180 lbs, dbl leg 12@ 320 lbs, 10@ 410 lbs, 8@ 460 lbs and 6@ 480 lbs>, front squat <2X5@ 65 lbs, 2X5 @ 75 lbs and 1X5@ 80 lbs>, 3X8 bent over row @75 lbs, 3X10 hip thrust @/55 lbs, 3X10 overhead tricep extension w/15/15 lbs, 3X20 side lunges w/25/25 lbs and 3X10 inner thigh w/100.

Assessment: Ate a little low all week since I was sick and not getting much exercise.............back on track today though.

It's so strange how I miss the gym now when I'm forced to take time off. 3 years ago I would have bet anything this would never happen to me!

Have a great weekend................back in wedding prep mode here.............2 weeks to go!

TGIF everyone! Welcome @kdogni !

Today ran a circuit class at work during lunch. Felt great to get back into it again.

Krav Maga class tonight.

Assessment: leftover turkey at lunch & probably having chicken tonight. I think I'm growing some wings & feathers... Low on carbs calories under.

kdogni wrote: »

Today was ok. Worked on complex of 1 power clean, 2 hang clean and 3 front squat.

Followed by a wod

Welcome to the group................what the heck is a "wod"............it's probably obvious but I'm clueless here, maybe because I'm "soooo old"......LOL

Also, if anyone knows anything about shoulder issues please weigh in............my "frozen shoulder" is gone, I have full range of motion back but the pain in shoulder is still about a 7 out of 10 during certain movements. It doesn't hurt just standing still, but adding weight in certain directional movements still "kills"....

Had a new therapist today and he said it's most likely tendinitis...............okay..........what does that mean? He didn't really answer that question.

I'm beginning to wonder if I'll ever get back to where I was...........hmmmmm. I have lots of work arounds but I want to go back in time.............LOL

Happy Saturday, all!

So, I was lazy on Thursday: no run.

Friday: I cricked my neck badly so avoided weightlifting for the day. Was looking forward to it, but the neck is much better today.

Today: Cardio: 6 mile run, easy pace. 66 minutes.


Food: been on track, but scale crept up to 159lb, so need to stay vigilant.

ltworide wrote: »

Happy Saturday all! Welcome Izzy!

Rest day today, was feeling pretty sore after last nights Krav class. Managed over 16k steps.

Assessment: five guys burger & stole a few of my sons fries! So yummy. Needless to say although I was under on total daily calories fat macros were far too high & protein way too low.

Hmmm........that's the story of my life........LOL

Ditto: Welcome Dizzy!

Today (Sunday):

Cardio: 15 mins HIIT on the elliptical

Strenght: Chest, shoulders and triceps
3x8-10:
Bench press 2.5kg each side

3x10-12:
Pec flies 32kg
Cable cross overs level 4
Lat and front raise combo 7kg dumbbell
Y shoulder press 6kg dumbbell
Round the world 5kg dumbbell
Tricep dips 36kg
Tricep pull overs level 4
Tricep pushdowns 18kg

Assessment: felt like a great workout today burnt 477 calories. I also went to the beach and walked the dogs. So very active day and macros on point.

@kdogni and @DizzyMissIzzy Welcome to the nut house. But actually a very motivating group!


And as usual, I missed another day of checking in!


Saturday cardio: 6 miles walking with the wife

Sunday cardio: 30 miles on the bike, 1.5 mile run towards the end of the ride. 2000+ app estimated calories burned, and fuel in the tank

Assessment: Ate slightly over maintenance yesterday, burned it up today. Wish I had got out yesterday to bike/run, had tons of energy today!

I'm so jealous of all your good workouts and good eating! Last week was a yucky week for me as far as exercise and just generally sticking to my game plan. I did weigh myself this morning and no damage done scale wise. Now that I'm feeling better I'll be back to my normal form and getting some real exercise in!

Cardio: Taking the dog out and we'll run until the hill we climb to get to the park and then walk that and maybe run around the park for a little bit. Should be about 3.5 miles or so total.

Strength: Gym day tomorrow..............yay!!!

Assessment: Ate weird last week but tried to stick to generally healthy stuff, assuming Pho is healthy. This week will be planned out much better!

Have a great week! Wedding is in 11 days so next week will be another crazy week here and I may not even bother logging but I will at least check in here! All the festivities are at our house and there will be lots of people around from Wed thru Sat so the fridge will generally just be stocked with food and drink for all! I've found that normally when we entertain I'm too busy to eat much and so just don't worry about sticking to my normal fare!

BTW, frozen shoulder is gone, I have full range of motion back but I'm still experiencing quite a bit of pain doing certain movements with weights..............therapist is calling it tendinitis now and is changing the therapy somewhat. Hope it works!

kdogni wrote: »

@luluinca sorry wod stands for workout of the day. Cross fit speak lol

Ahhhh, thanks!