"TLFC" exercise and accountability support!

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  • ltworide
    ltworide Posts: 342 Member
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    Happy Hump Day!

    Strength:
    Barbell reverse lunge to stepup with hip flexion 4x6@75 lbs.
    Parallel grip pull-ups 4x5 +1x4
    Single leg squat to bench 3x15/side
    Dumbbell chest press on swiss ball 1x5@30 lbs; 1x5@70 lbs: 1x5@80 lbs;2x2@90 lbs.
    Dumbbell farmers walk 4x100 yards@80 lbs.

    Assessment: chicken drumsticks with swet potato for dinner. Calories on track, fat macros too high & carbs too low.
  • ninerbuff
    ninerbuff Posts: 48,535 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday!!! 4 clients this morning and 3 tonight. Just a regular Thursday. Maybe I'll start laundry early this week.

    Cardio: biking riding- 30 minutes (150 calories)

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

    Assessment: Beef omelette last night. I put ketchup on it and ate tomatoes (grape) on the side.
  • luluinca
    luluinca Posts: 2,899 Member
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    Had a good workout this morning even though I woke up tired......LOL

    Cardio: 10 min run.

    Strength: 20 min calisthenics including good mornings, goblet squats, planks, physio ball crunches, walking lunges, back extensions, hanging leg lifts and stairmaster. 20 min shoulder rehab. 50 min weights/strength training including dead lifts> 1X5 w/115 lbs.1X5 w/125 lbs and 1x5 w/135 lbs, 3X5 bent over row @/75 lbs, 3X8 seated lat pulldown w/40 lbs, 3X8 cable tricep pulldowns and pushdowns w/30 lbs, 3X16 side lunges w/20/20 lbs, 3X10 wood chops w/27 lbs, 3X8 cable squats w/90 lbs and 3X10 inner thigh w/100.

    Assessment: Hanging in there!

    Tomorrow is Friday!!!!
  • ltworide
    ltworide Posts: 342 Member
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    Happy Thursday!
    Yoga class.

    Rowing - Tabata
    No power treadmill sprint incline 3 6x10sec:30 sec

    Cardio strength:
    3 - 5 min rounds:5 min rest of angled barbell +10 lbs on bar:
    1 arm clean, lateral step & self-pass 10 reps
    1 arm High row with lateral step 5 reps/side
    1/2 rotations 10 reps
    Completed:
    Set#1: 2 complete rounds+all cleans & rows, 3 1/2 rotations
    Set#2 & 3: 3 complete rounds

    1 - 5 min round free motion cable machine:
    1 arm chest press with forward step 10 reps/side@17.5 lbs
    1 arm row with back step 10 reps/side@17.5 lbs.
    2 arm kettlebell swing 10 reps@18 kg.
    Completed: 2 complete rounds + all presses & rows, 4 swings

    Assessment: halibut & quinoa for dinner. Macros on track, calories under.
  • robertw486
    robertw486 Posts: 2,388 Member
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    I remembered to log today!

    Strength: Some core work and a little arm work thrown in. Massive planks, flutter kicks, gorilla crawls.

    Cardio: 6 strained miles on the elliptical at 10 minutes a mile. Barely.

    Assessment: Ate really fatty yesterday, and thus low carb. My workout today was NOT fun. Not sure if it was all the fat/lower carbs yesterday, working out fasted longer than usual, or possibly a sleep medicine I took last night. Have to figure it out... my heart rate was up as well.

    But a blip in the overall radar!
  • luluinca
    luluinca Posts: 2,899 Member
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    robertw486 wrote: »
    I remembered to log today!

    Strength: Some core work and a little arm work thrown in. Massive planks, flutter kicks, gorilla crawls.

    Cardio: 6 strained miles on the elliptical at 10 minutes a mile. Barely.

    Assessment: Ate really fatty yesterday, and thus low carb. My workout today was NOT fun. Not sure if it was all the fat/lower carbs yesterday, working out fasted longer than usual, or possibly a sleep medicine I took last night. Have to figure it out... my heart rate was up as well.

    But a blip in the overall radar!

    I vote for the low carbs and possibly the sleep medicine................sometimes those linger around in the morning. I occasionally take one Tylenol PM around 8:00 and if I take it later, even though I still wake up early, I just feel a little groggy still. I'm hyper-sensitive to any kind of drug though.......LOL

    Another day of cleaning and wedding prep here so no workout but I'm hoping to be organized enough after today to get to the gym this weekend at least once and take the dog out for a run......wishful thinking but I'm going to try!!! It's crunch time this weekend as the wedding is next Friday and all sorts of people begin arriving on Wednesday.............yikes!

    Have a great Friday and weekend everyone!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    TGIF!

    Been a rough week mentally for me. Made it worse by not working out, of course. Love that catch-22.


    Strength training:

    Bench Press: 5x5x75lb
    OHP: 5x5x52.5lb
    Pendlay Row: 5x5x72.5lb
    Good Mornings: 5x5x25lb
    Flutter Kicks: 3x20
    Plank: 1x60 seconds


    Food: Been over all week. Weight up to 160lb.
  • ninerbuff
    ninerbuff Posts: 48,535 Member
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    Hey gang,

    I like myself unconditionally!

    Happy LCW and TGIF! 4 clients this morning then off the rest of the day.

    Cardio: biking 30 minutes (150 calories)

    Strength: core

    Assessment: Ribs last night. Checking in with the doc today for another assessment on my knee. I personally believe that there's some "debris" floating around in there cause it just doesn't feel right.
  • ltworide
    ltworide Posts: 342 Member
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    Happy Friday, was off today so a nice long weekend for me!
    @robertw486 your workout didn't sound like fun, good for you for sticking it out!
    @luluinca the crunch time for wedding will be here &. Over before you know it, breathe, take some time for yourself if possible & enjoy the time with everyone at your house!
    @ninerbuff hope your Dr. Is able to get to the bottom of your knee problems so you can get back to normal soon!

    Krav Maga class today, seemed a lighter workout than usual. We practiced round house kicks tonight. I actually think I'm starting to get the hang of these kicks at least with my left leg but still fees really strange kicking with my right leg.

    I was feeling sore & tired today so focused on mostly balance & coordination today:
    Squat rack under & overs 4x10@25 lb. plate
    Shoulder width grip pull-ups 4x3+1x2
    Bosu lunge to 1 leg hold w/hip flexion & kettlebell shoulder press 4x5/side@8 kg
    1 leg squats to bench left side only 3x10
    Bosu lateral lunge to 1 leg hold w/hip flexion & lateral shoulder raise 3x5/side@8 lbs.
    Wall assisted handstand push-ups (slow eccentrics) 2x3

    Assessment: pizza for dinner. Carbs were over for once, fat & protein fine. Calories under.

  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Saturday, all!

    Cardio: 8 mile run, hour and a half. Easy pace with fast finish (last mile).

    Food: on target.
  • luluinca
    luluinca Posts: 2,899 Member
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    Short and sweet today but I got it done. Another busy day here!

    Have a great Sunday!

    Cardio: 10 min run

    Strength: 15 min calisthenics including good mornings, planks, physio ball pikes, decline situps and scissors, back extensions and prone jumping jacks on bosu. 15 min shoulder rehab. 40 min strength including leg press, squats, side lunges, bench single arm row, hip thrusts, cable wood chops, inner thigh and glute master.

    Assessment: So far so good except for the leftover pizza last night......LOL
  • ltworide
    ltworide Posts: 342 Member
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    Sunday already, wow where did the weekend go? Back to the grind tomorrow!

    Yesterday was a rest day no workout, went for a good walk, did > 20k steps. Calories & macros on track.

    Today's workout:
    Barbell OHP 3x3@70 lbs, 3x2@70 lbs.
    Trap bar deadlift 6x3@235 lbs.
    Shoulder width pull-ups 5x2
    2 point plank 2x30 sec/side
    Skipping 4x1:30 mins.

    Assessment: Turkey beast & sweet potato for dinner. Macro % on track, calories under.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Sunday, all!

    Cardio: 10 mile run, easy pace. One hour, 50 minutes.


    Food: on target.
  • hockeysniper8
    hockeysniper8 Posts: 253 Member
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    Cardio: 25 minutes on elliptical, 10 minutes rowin machine - 330 calories
    Strength : 3 sets of back exercises and 3 sets of abs
    Assessment: hit my macros, except 6% below my protein amount. Good wknd, need to Meal prep tmrw...
  • robertw486
    robertw486 Posts: 2,388 Member
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    Welcome to the mix @hockeysniper8 !

    As usual, I'm checking in late!

    Saturday cardio: 5 miles walking with my wife, then 6+ on the elliptical at easy (10 minute mile pace) when we got home

    Sunday: Good ab blast, a little shoulder stuff. Had more strength and a bike ride planned, but a stiff back made me decide to cut it short and call it a semi rest day.

    Assessment: Eating has been on track within reason


    Here's to a good week everyone!
  • ninerbuff
    ninerbuff Posts: 48,535 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 2 clients this morning then 4 tonight. Was a pretty non eventful weekend with the exception of that great Warriors/Thunder game on Saturday.
    @Itworide- they took an xray of me standing and another MRI but with a new machine with new software. I had to drive a little further, but I was on Saturday and I had my appointment Friday, so with it being quick, I was cool with the drive.

    Cardio: stairmaster- 30 minutes (250 calories)

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

    Assessment: Sushi last night.
  • ltworide
    ltworide Posts: 342 Member
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    Happy Monday all!

    Krav Maga class tonight & led a circuit class at lunch. No strength work today.

    Assessment: leftover pork loin & Turkey breast with basmati rice & broccolini. Macros on track, calories under.

  • ninerbuff
    ninerbuff Posts: 48,535 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 2 tonight. New month! DD has dental appointment today so I'll have to figure out how to get in my workout at home.

    Cardio: bike riding- 30 (150 calories)

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

    Assessment: Pork chops.
  • ltworide
    ltworide Posts: 342 Member
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    Happy Tuesday!

    Cardio: hurdle & box jumps & cone & bosu drills,

    Circuit:
    Barbell OHP 3x3@70 lbs, 3x2@70 lbs.
    Trap bar deadlift 6x3@235 lbs.
    Shoulder width pull-ups 5x2
    2 point plank 2x30 sec/side
    Skipping 4x1:30 mins.

    Assessment: Turkey sausages & basmati rice for dinner. Calories under, macros under.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Tuesday, everyone!

    Monday: rest day.

    Cardio: 6 mile run, easy pace with some tempo thrown in. 69 minutes.

    Food: on target. Weight back down in the 157-158lb range.

    You all may see less of me. I'm starting to wean myself off MFP. I'm going to do it slowly, but I will probably post less often in this thread. I love seeing everyone's posts and progress, so I'm torn, lol. Just getting busy with things and feel ready to work on maintenance with less dependence on MFP. We'll see how it all goes. :)

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