"TLFC" exercise and accountability support!

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  • ltworide
    ltworide Posts: 342 Member
    edited March 2016
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    Happy Tuesday!
    @ninerbuff @luluinca wishing you both all the best on your recovery!

    Strength today:
    Ez bar lunging 3x50 yards@70 lbs.
    Pull-ups shoulder width grip 1x4
    Pull-ups side to side ahoulder width 1x2
    Pull-ups wide grip 1x1
    Barbell back squat 1x3@55 lbs; 1x5@95 lbs.; 1x5@135 lbs.
    Barbell front squats 1x4@135 lbs

    5 rounds 1 min rest
    Skipping 1 min.
    Single leg squat to bench , left only. 6 reps
    Bulgarian split squat jump left only 6 reps
    Double kettlebell clean 6 reps@24 kg
    Double kettlebell drop lunge 6 reps/side

    4 sets 10 sec hold of each:
    Pallof anti flexion@20.5 lbs
    Pallof anti extension@22.5 lbs
    Pallof anti lateral flexion@22.5 lbs
    Pallof anti rotation@22.5 lbs.

    Assessment: chicken & salad for dinner. Calories under.
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 4 tonight. Last day of school for DD this week. Teachers have conferences. We also started our version of weight loss competition for the gyms and it ends in June. 1st place is $1000.

    Cardio: bike riding- 30 minutes (150 calories)

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

    Assessment: Steak last night.
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    @luluinca- just a quick note. If you do anything with presses, try keep your elbows in. It may hit the triceps a bit more, but it should alleviate any pain issues in your shoulders.
  • luluinca
    luluinca Posts: 2,899 Member
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    ninerbuff wrote: »
    @luluinca- just a quick note. If you do anything with presses, try keep your elbows in. It may hit the triceps a bit more, but it should alleviate any pain issues in your shoulders.

    Thanks Niner............I'll try that!
  • ltworide
    ltworide Posts: 342 Member
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    Happy hump day!

    Krav Maga class tonight.

    Kettlebell double snatch split 3x2/side

    5 rounds 1 min rest of:
    Assisted Handstand Pushup (negatives) 4 reps
    TRX inverted row feet on ball 8!reps
    Double kettlebell swings 10 reps@24 kg.
    Rowing 250 m.

    4x20 sec rowing 10 sec rest
    4x20 sec double kettlebell swing@24 kg. 10 seconds rest

    Assessment: tamales for dinner. calories under.
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday!!! 4 clients this morning and 3 tonight. DD is off for the rest of the week, so I'll have to find some stuff for us to do.

    Cardio: biking riding- 30 minutes (150 calories)

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

    Assessment: Hadn't had fried fish in awhile, so went to local Fish n Chips place. My DD last had Fish n Chip in 2009.
  • luluinca
    luluinca Posts: 2,899 Member
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    Added back in a few things this morning....renegade rows and cable tricep pushdowns and pulldowns. It felt pretty good and no pain.

    Cardio: 1.25 mile run on basketball court after workout.

    Strength: 20 min calisthenics warmup including good mornings, goblet squats, physio ball pikes and bridges, planks, decline situps/scissors/leg lifts, renegade rows, stairmaster. 10 min shoulder rehab. 40 min strength training including dead lifts <1X5 @95 lbs, 1X5 @115 lbs and 1X5 @135 lbs>, 4X5 bent over rows @75 lbs, 3X10 each of cable tricep pulldowns and pushdown w/30 lbs, 3X10 seated row w/70 lbs, 2X10 step ups, 2X10 cable wood chop w/27 lbs and 2X16 side lunges w/20/20 lbs. 15 min run.

    Assessment: Took the day off yesterday and ended up going out to dinner at one of the local casinos....crab legs and apple cobbler............yummy but way over!
  • ltworide
    ltworide Posts: 342 Member
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    Happy Thursday!

    Skipping 1x1 min
    3 rounds 1 min rest:
    Skipping 1 min
    Bosu T drill 10 touches
    Bosu hurricanes 20 touches
    Bosu reverse lunge to 1 leg hold with hip flexion 5 reps/side
    Rotational Medicine ball slams 10 reps@10 lbs.
    Single leg squat to bench 6/side

    Workout with PT included 3 minute rounds of 3 exercises/round using combinations of kettlebell, angled barbell (landmine) & free motion cable exercises for 6 reps/exercise.

    Assessment: butterfly pork chops & sweet potato fries for dinner. Macros on track, calories under.
  • ninerbuff
    ninerbuff Posts: 48,523 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. Taking DD and a couple of her friends to the movies today.

    Cardio: biking 30 minutes (150 calories)

    Strength: core

    Assessment: Ribs and rice last night.
  • luluinca
    luluinca Posts: 2,899 Member
    edited March 2016
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    Since I'm not allowed to swim yet I've been trying to improve my running this year. It's been a slow process for me because of a few stops and starts from 2 colds, and being so busy with the wedding, but I feel like I'm getting there!

    Cardio: Ran 1.85 miles of the 3.3 miles the dog and I were out either walking or running this morning. She's become an expert running partner and of course loves it but wishes I would go a little faster.....LOL

    Assessment: Planning a light day and weekend to make up for some over indulgences this last week or so.

    Have a great weekend!
  • ltworide
    ltworide Posts: 342 Member
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    Happy Saturday! Hubby's 50th birthday tomorrow, daughter came home from college so spending time with her & heading out for dinner tonight. Rest day today.

    Yesterday: led a circuit class (burned 300 cal) & went to Krav Maga class. Started learning side kicks.

    Assessment: chilli & Caesar salad for dinner. Fat macro far too high but met calorie goals.
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! My DW's best friend's son's birthday today in Hayward. I'm pissed off too because last night after stepping out onto my driveway to get something out of the van (it was raining), I slipped on the garage floor and tweaked my left knee!!!! I iced it last night, but can tell that whatever healing I was getting done, just got set back AGAIN! Argh!!!!

    Cardio: biking- 30 minutes (150 calories)

    Strength: NONE

    Assessment: Lol, DD wanted Spam sandwiches last night!
  • robertw486
    robertw486 Posts: 2,388 Member
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    Hey everybody

    I've missed almost a week of checking in!

    But I've been distracted, not slacking on working out. 10+ miles walking, a couple of elliptical workouts, a couple body weight strength retention sessions, and at least one bike ride in the days I've missed. Nothing epic, no new PBs or brutal workouts... just distractions from checking in!

    Assessment: I'm doing better on my eating habits and exercise than I am on updating here!


    I'm glad most are doing better than me on checking in, without the thread bump I might have not noticed and forgot it again!
  • luluinca
    luluinca Posts: 2,899 Member
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    ninerbuff wrote: »
    Hey gang,

    I like myself unconditionally!

    Happy weekend! My DW's best friend's son's birthday today in Hayward. I'm pissed off too because last night after stepping out onto my driveway to get something out of the van (it was raining), I slipped on the garage floor and tweaked my left knee!!!! I iced it last night, but can tell that whatever healing I was getting done, just got set back AGAIN! Argh!!!!

    Cardio: biking- 30 minutes (150 calories)

    Strength: NONE

    Assessment: Lol, DD wanted Spam sandwiches last night!

    Sorry about the knee! Hopefully they'll be able to fix you up as good as new!

    And I haven't had a spam sandwich since I was a child.....LOL

    Spent yesterday shopping for clothes and then working here in the warehouse. Planned a trip to the gym this morning but think I'll just work here again and try to get caught up. I woke up tired anyway!

    Have a great Sunday everyone!
  • robertw486
    robertw486 Posts: 2,388 Member
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    Checking in a day late AGAIN!

    Saturday cardio: 30 minutes, 3.77 mile equivalent, 526 machine estimated calories on the elliptical. New PB calorie burn and distance for 30 minutes.

    Assessment: Went to Cici's pizza with the wife and ate ALL the pizza, and brownies, and cinnamon rolls. Still below goal for the week.
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 2 clients this morning then 4 tonight. So this weekend my rehab gets a set back. Due to all the rain this weekend, I slipped in my garage and fell down on the injured knee.......................again! Argh. So now back to step 2 and rehabbing. I'm now paranoid of any steps I take that aren't in the gym.

    Cardio: stairmaster- 30 minutes (250 calories)

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

    Assessment: Eh. The fall dampened my weekend as I couldn't move around much, so I just vegged out on TV.
  • ltworide
    ltworide Posts: 342 Member
    edited March 2016
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    @ninerbuff ouch sorry to hear about the setback on your knee!

    Krav Maga class tonight.

    Strength:
    Barbell snatch split 1x2/leg@65 lbs
    Dumbbell OHP 4x8@50 lbs.
    1 leg squat to bench 4x8 (left only)
    Barbell reverse lunge to stepup w/hip flexion 2x6/side@70 lbs; 2x6@75 lbs.
    Shoulder width grip pull-ups 4x3

    Assessment: Thai Turkey sausages & sweet potato fries for dinner. Macros on track, calories under.
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 2 tonight. Just going to do what I can cardio wise and not re aggravate my knee.

    Cardio: bike riding- 30 (150 calories)

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

    Assessment: Pork chops.
  • OyGeeBiv
    OyGeeBiv Posts: 733 Member
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    Hi Hi Hi everyone. I'm finally back home and ready to get back to TLFC posts. I was gone a bit over 6 weeks, and did a pretty good job of staying on track with food and exercise most of the time. The last few days I've battled a total of 6 hours jet lag plus time change, fibromyalgia fatigue, and had a cold too. So the last few days I've been very careful with calories and sleeping a lot.

    Bottom line, I've lost 9.2 pounds since January 26! I did a lot of walking, and went to the hotel fitness center a few times to use the recumbent bike. Today, I'm going back to the gym for the first time since getting home on Friday.

    Cardio: lots of walking.
    Strength: lifting heavy suitcases!
    Assessment: had a wonderful time away, and glad to be back home.
  • ltworide
    ltworide Posts: 342 Member
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    @64crayons congrats on your weight loss & welcome back.

    Cardio: medicine ball, angled barbell, cone & ladder drills with PT.

    Strength:
    Angled barbell split lunge 4x6/side@30 lbs.
    Bulgarian split squat jump 4x5/side
    Straight leg barbell sit-up 3x10@45 lbs.
    Hollow body hold 3x15 sec.
    Hard style plank 3x5 breaths
    Dumbbell Chest press on ball 4x6@80 lbs
    2 Bosu plyo push-ups 4x6

    Assessment: halibut steak & basmati rice for dinner. Calories under, macros on track.

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