"TLFC" exercise and accountability support!
Replies
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Yay, I think I'm back in the swing of things. This morning I went out for a nice long walk in a park I'd never been to. I'm so happy I found this place, lots of walking trails of all sorts - flat, hilly, paved, unpaved, around a lake, through the woods...
Cardio: 1.68 miles walking through the woods
Strength: Using it all to resist ordering/eating a pizza
Assessment: Life is good!0 -
Wasn't sure if I was going to be able to do a serious workout after the deads yesterday. Trying to bring up my lagging chest so had to bring it into my already intense back/triceps workout
Cardio: 5 minute bike warmup
Strength
Back:
Strict wide grip pull ups 4x8
Unilateral machine pulldowns 1x14 2x10 1x8(TUT pause reps)
Wide grip cable rows 3x10
Bentover V-bar rows 2x12 2x10
Chest:
Flat Dbell press 2x12 2x8
Incline bbell press 4x10
Triceps:
Seated behind the head Dbell extentions 4x 14,12,10,8
Dbell skull crushers 3x10(TUT)
Straight bar cable extentions 4x14,12,10,8
Assessment
Hopefully I can eat enough tonight0 -
Friday cardio: 17+ on the bike, windy and made me work hard!
Saturday cardio: 4+ on the elliptical doing intervals, then a quick break and the last mile in 7:10 with output at 19 calories a minute 5 miles + on the machine.
Saturday strength: Started cool down, and killed multiple sets of push ups, dips, incline push ups, some curls, and then steep incline push ups until exhaustion.
Assessment: Got to where I eat what I eat and watch tracking for macros. Almost 6 weeks since my last weigh in and I'm all of .6 of a pound from where I was. Food freedom is a good thing.0 -
@robertw486, food freedom sounds wonderful! Congratulation!0
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Yesssssss, I made it back to the gym this morning and it felt great. Still working lower weights and not doing certain lifts because of my shoulder but at least I'm working on stuff......LOL
Cardio: 10 min run after weights.
Strength etc: 20 min calisthenics warmup including good mornings, goblet squats, planks, physio ball pikes and bridges, renegade rows, decline situps/scissors/leg lifts, back extension and stairmaster. 15 min shoulder rehab. 50 min strength training including leg press <single leg warmup 12@130 lbs and 10@180 lbs, dbl leg 12@310 lbs, 10@400 lbs, 8@450 lbs and 6@470 lbs>, front squats 1X5@45 lbs, 2X5 @65 lbs and 1X5@75 lbs>, bent over rows 3X8@65 lbs, shrugs 3X8@95 lbs, 3X10 hip thrusts w/55 lb bar, 3X8 bench single arm row w/30 lbs and 3X10 inner thigh w/100 lbs.
Assessment: If I can keep my exercise up this week I'll gradually begin adding a few calories back in. I've lost weight the last couple of weeks and I'm hoping the loss sticks so I'm not going to go crazy eating calories back. Making a spinach (home grown) quiche tonight and turkey patties.0 -
Hello again, thank you for the welcome! I have trouble getting to the computer on weekends, so I'll do a few days at once.
Saturday:
Cardio: C25k w4d3, runs@4.5mph/1.5 incline, felt good.
Strength: rest day
Assessment: squid pasta sauce with butternut squash noodles. Wasn't as tasty as I was hoping.
Sunday:
Strength: Strong Phase 1, Stage 3, Workout B, #5
Alternating side plank, 2x10
Back squat with pause, 3x8@40 lbs. Limited by the fact I don't have a squat rack yet and that's about my limit of how much I can lift over my head. Concentrating on form and long pauses in the meantime.
Dumbbell single arm dead stop row, 3x8@30 lbs. Feeling like I could increase this a little but would have trouble with 35 lbs.
Single leg Romanian dead lift from box, 3x8@50 lbs
Suspended push up, 3x8. Actually did the first two sets of these on 18" bench, which for me is much tougher than the TRX ones.
Cardio: HIIT 6.2mphx1 min x4 with 3.0mph walking breaks in between, 1.5 incline
Assessment: short 15 min fitnessblender stretching video before bed. Dinner was pork tenderloin, brussels sprouts, sauerkraut, and salad.
Today:
Strength: rest day
Cardio: C25k w4d1. Yes, I went backwards. Decided to repeat w4. Runs@4.8-5.0 today/1.5 incline, felt much better than last week
Assessment: Salmon or cod for dinner tonight
Hope everyone had a good weekend, and happy Monday! (Snowy Monday for those of us in New England!)0 -
Hey FC gang!
Checking in the actual day of the workout for a change!
Cardio: 30 minutes, 3.92 equivalent miles, and 546 estimated gross calorie burn. New PR for 30 mintues
Strength: Doubtful Quite a few fork to mouth curls coming up soon!
Assessment: Chicken marinara and pasta tonight. Lean and yum!0 -
Happy Monday!
Cardio: 3.5 mile run walk with the dog..............about 2 miles of it running!
Strength: Not today!
Assessment: I finally recorded that 3 lb loss from the last month, it seems to be sticking! Cod and fried brown rice with spinach and leeks tonight. Dr. appt tomorrow but therapy assessment today was a little less encouraging than I hoped it would be. We'll see what doc has to say tomorrow!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. 2 new clients this morning. Did some good rehab today.
Cardio: stairmaster- 30 minutes (250 calories)
Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6
Assessment: Had a pretty good weekend. Except for the Warriors loss.0 -
Yesterday -
Cardio: 40 minutes on recumbent bike. 8.4 miles.
Strength: lots of machines at the gym. Raised the weight on several of them, and did 3 sets instead of 2.
Assessment: shoulders are a tiny bit sore this morning, but in a good way. Eating is on track. Slept 7 hours without waking up last night!!!0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. Been rainy the last couple of days, so hopefully it let's up long enough for me to bike.
Cardio: bike riding- 30 (150 calories)
Strength: chest- incline bench, dumbell flat bench, machine flyes, dips. 4x12,10,8,6
Assessment: Spaghetti last night.0 -
Welcome Jesse!
Yesterday: went to a yoga & Krav Maga class.
Today:
Strength:
Barbell reverse lunge to stepup with hip flexion 4x6/side@80 lbs.
1 leg box jumps 3/side
SB Dumbbell Chest press 4 x8@80 lbs
Bosu plyo push-ups 4x6
Barbell sit-ups 3x10@45 lbs
Hollow body hold 3x15 sec
Hard style plank 3x15 sec
Will be having a PT session tonight, will definitely be doing some med ball throws & probably ladder/cone/Bosu drills.
Assessment: shrimp for dinner last night then got into the ice cream...0 -
Happy Hump Day everyone!
No exercise for me today except for PT as we're taking my car in early this morning but I wanted to share with you what my doc said yesterday.............8 more weeks of therapy........LOL!
I guess shoulders are harder to heal than some other body parts I've injured, but it is improving, so I'll count my blessings. The part that still hurts like a son of a gun is supposedly the last part to heal.
Luckily I have great insurance, and they approved it, and no co-pay so I'm going in for more!0 -
Happy Wednesday!
Yesterday:
Strength: Strong, Phase 1, Stage 3, Workout A, #6
Valislide push aways 2x12
Single arm RDL 3x8@50 lbs
DB bench press 1x8@15 lbs (mistake, had the weight wrong, was really impressed with myself until I realized it), 1x8@20 lbs, 1x8@25 lbs (woohoo, finally got a full set at 25)
Rear foot elevated split squats 3x8@20 lbs
Lat pulldown 3x8 purple band (~50 lbs)
Cardio
Treadmill intervals 1min@6.2 mph/1.5 incline x 3 over 10 minutes
Assessment: DH out for work dinner, so the kids and I had frozen pizza. Stayed in my calorie goal but didn't hit 100 g of protein like I want to. Only one more workout in Phase 1 of Strong. I started on Jan 4, and still following the program, excited to start Phase 2 after our vacation next week. And buying myself a power rack as a reward.
Today:
Strength: none
Cardio: C25k w4d2 (second time), walk@3mph/1.5 incline, run@5 and 4.5 mph/1.5 incline. 2.25 miles, fitbit says 275 calories.
Assessment: Salmon tonight, rest day tomorrow0 -
Happy Hump Day!
Strength:
1 arm dumbbell snatch split 4x2/side@40 lbs
Barbell hip thrust 4x10@205 lbs
Skipping 4x1 min
1 leg squat to bench (left side only) 3x15
Cable lateral step with hip rotation 3x10/side@27.5 lbs
1 arm kettlebell alternating swing 3x20@40 lbs.
Cardio: Krav Maga class tonight.
Assessment: butterfly pork chops for dinner last night & um more "ice milk product" heavenly hash yum.
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Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Just yard duty 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: Pork chops last night.0 -
Another day at it
Strength Shoulders
Seated O/H Press 4x 12,10,6,5
Arnold press 2x10
Bent over rear delt raises 3x14,12,10
Side lateral raises 4x14,12,10,10+8
Parallel bar dips(for extra chest volume)
4x20,16,(weighted 10,8)
Assessment
Definitely noticing increases in my bench from increasing my OH press and extra chest volume. Wings tonight!
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Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning and 3 tonight. Looking forward to biking today.
Cardio: biking riding- 30 minutes (150 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Baked chicken last night.0 -
Hey gang,
I like myself unconditionally!
Happy LCW and TGIF! 4 clients this morning then off the rest of the day. My mother isn't doing well as of now. She turns 90 next month and was supposed to go on a 14 day cruise this Sunday, but had a health issue and had to cancel it. My cousin who's a nurse has stated that she may be in the early stages of dementia and that she shouldn't be left alone because she currently isn't admitted anywhere and lives at home with my dad. So my brothers and sister are getting together later today at their house to figure out how we're going to help with this situation.
Cardio: biking 30 minutes (150 calories)
Strength: core
Assessment: Ribs last night.0 -
@ninerbuff I'm sorry to hear about your mom's decline in health.0
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@ninerbuff Sorry things are changing with your Mom. Just be glad that you have had her in better health for so long.
As usual I'm catching up, been a crazy week!
Wednesday cardio: 20 something miles on the bike, windy and tough
Thursday strength: Upper body and core work, and a little shoulders YAYOG and some variations
Friday cardio: 6.9 on the elliptical - had a strange heart rate ramp up some 20 minutes in and had to limit pace, still trying to figure it out
Assessment: Doing good overall, think I might be pushing my fueling with paces and carb loading at times. Hearty steak tacos, cheesecake, and ice cream kept me on point for yesterday. I like having those extra calories to eat after cardio!
Likely a real rest day today. Have a great weekend everyone!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Yay a whole weekend off! Later getting together with my DD's friends and their parents for the Annual Easter Egg hunt that's held at one of her friends ranch. We've done this for over 5 years now and it's so great for all the kids. Parents get to kick it and play Bocce ball and horse shoes.
Everything went okay with my mom. It looks like the medication that that she had to take for the pain may have caused her to have temporary hallucinations because yesterday when I conversed with her she seemed fine. We'll just have to monitor the situation. She was able to get up and go to church and wasn't rambling weird words like my brother was saying she was doing the day before. So hopefully it was just a minor issue.
Cardio: biking- 30 minutes (150 calories)
Strength: NONE
Assessment: Sushi last night.0 -
@ninerbuff, glad things seem to be going better with your mom..........sounds like you have a great weekend planned.
I've gotten in a couple of days, 40 minutes each day, walking with the dog. I'm fighting a cold now so no running. I should be back at the gym by Monday............fingers crossed!
Happy Easter everyone!0 -
Happy Easter weekend!
@ninerbuff good to hear your mom is doing better, you & your family are very fortunate to have her around. Sounds like a fun Easter Day celebration ahead.
No workouts the past couple of days, we had our family Easter get together yesterday. I didn't track anything I consumed...
Strength today:
Barbell OHP 6x3@70 lbs
Trap bar deadlifts 6x3@245
TRX Inverted rows feet on SB 5x5
Bosu & SB push-ups 4x4
No cardio: took a long walk with my daughter.
Assessment: steak for dinner tonight
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Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. DD home from school today (no school) and has an orthodontist appointment later.
Cardio: stairmaster- 30 minutes (250 calories)
Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6
Assessment: So much food this weekend, but I did alright.0 -
Finally made it back to the gym this morning after all last week off because of cold. Felt good but I went a little light on time and weight. Hope to run again by Wed.
Strength: 15 min calisthenics warmup and 15 min shoulder rehab. 40 min strength training including, leg press, tricep pulldown, front squats, bent over rows, cable dead lift, cable wood chops, hip thrusts, step ups and inner thigh.
Assessment: Managed to keep calories within reason for Easter.........mostly because I skipped the wine.
Have a great week everyone!0 -
Happy Monday all!
Nothing yesterday, rest day.
Ran a circuit class at work & going to Krav Maga class tonight.
Assessment: white fish & rice for dinner.0 -
Happy Sunday everyone! (Yes another late check in!)
Cardio: 5 miles on the elliptical
Strength: feeling good after the above, so a solid 30 minute upper body and core workout circuit style
Back for more cardio! : still feeling it, got back on the elliptical and put in a PB one mile effort, of 6:49!0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. Back to rehabbing knee. Some bike work and strength training later.
Cardio: bike riding- 30 (150 calories)
Strength: chest- incline bench, dumbell flat bench, machine flyes, dips. 4x12,10,8,6
Assessment: Leftovers from Easter.0 -
Happy Tuesday!
Cardio: various reaction & cone drills with PT. Stationary bike approx 30 mins. Leisurely pace.
Strength:
1 arm dumbbell snatch split 5x3/side@40 lbs
1 leg squat to bench 5x15 (left leg only)
Parallel grip pull-ups 4;3;3;2 reps
SB Dumbbell chest press 4x3@90 lbs
Bosu 1 leg hold with hip flexion 3x15 sec/side
Cable low pulley chops 3x10@32.5 lbs
SB Bird dog 2x15 sec/side
Assessment: butterfly chops for dinner.0
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