"TLFC" exercise and accountability support!
Replies
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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: Steak last night.0 -
Happy hump day!
Krav mags & Zumba class.
Strength:
Shoulder width grip pull ups 4;3;3;2;1
Single leg Bulgarian split squat plyo jumps 5x5
2 med ball plyo push-ups 3x3
Assessment: chicken for dinner.0 -
Finally back in town so first thing I did was hit the gym with a bang.
Strength
Seated barbell OH press 4x8,8,6,6
Standing lateral raises 3x12
Standing Rear delt dumbbell flys 3x12
Bus drivers/plate raises 3x6x6
Rear delt cable flys 2x14
Machine shrugs 3x14
Dumbbell behind the back shrugs 3x12
Parallel bar Dips 3x14
Dumbell chest flys 3x12
Assessment
Glad to be back, going to be up all night eating0 -
Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning and 3 tonight. Little cooler the last few days biking.
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 Bell0 -
Happy Thursday!
Workout with PT focus on strength conditioning 30 sec work:15 sec rest:
1 arm med ball push-ups, cable 1 arm split stance Cable row
Kettlebell swing
Bosu up up down down
Assessment: sausages & rice for dinner0 -
Hey gang,
I like myself unconditionally!
Happy LCW and TGIF! 4 clients this morning then off the rest of the day. Knee is rehabbing good now. Will still take precaution in training so I don't set myself back again.
Cardio: biking 30 minutes (150 calories)
Strength: core
Assessment: Pork chops last night.0 -
Guess I haven't checked in in a few days. Made it back to the gym 3 days this week which feels great. Hoping to get back in there on Sunday as well, but at least a long walk/run if I don't make it to the gym.
Today's workout:
Cardio: 10 min run post weights.
Strength: 20 min calisthenics warmup including good mornings, goblet squats, physio ball pikes and bridges, rev planks, decline situps/scissors/leg lifts, renegade rows, back extensions, stairmaster. 15 min shoulder rehab. 50 min strength training including 3X6 front squats w/75 lbs, 3X8 bent over rows w/75 lbs, 2X5 single leg RDL's w95 lbs, 3X10 tricep pushdowns w/30 lbs, 3X10 stepups, 3X10 side lunges w/20/20 lbs, 3X10 split squats w/20/20 lbs, 3X10 inner thigh w/100 lbs and 3X10 glute master w/40 lbs.
Assessment: Need to begin upping my calories again now that I'm back at the gym on a regular basis. Will gradually up myself to about 1750 again and sometimes 1800. It depends on how much running I also do.
Have a great weekend everyone!
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Hey gang,
I like myself unconditionally!
Happy weekend! I'll probably go watch Batman vs Superman today. Hopefully it's not too crowded. Also finish some bush trimming.
Cardio: biking- 30 minutes (150 calories)
Strength: NONE
Assessment: Ribs last night.0 -
Happy Saturday!
@ninerbuff & @luluinca glad to hear things are getting back on track for you both.
No plans for a workout today, rest day cleaning house etc.
Catching up for yesterday:
Cardio: 12 sets of skipping 30 sec:15 sec.
Krav Maga class last night practicing side kicks for the second time. I find this movement difficult to grasp.
Strength/skill practice:
Racked KB 1 leg squat to risers (6) 5x3@25 lbs
1 leg box jump@3 risers 5x3
1 leg balance with hip flexion on bosu 5x15 sec
Side kick practice
Assessment: pizza & kale & arugula salad for dinner.0 -
Thanks Itworide!!!
Had a nice day yesterday at the race track and a BBQ cookoff..........ate lots of meat......LOL, and got a lot of walking in.
Today
Cardio: 15 min run.
Strength training: 20 min calisthenics warmup including good mornings, goblet squats, physio ball crunches/pikes/bridges, planks, decline situps/scissors/leg lifts, back extensions and stair master. 15 min shoulder rehab. 40 min strength training including leg press, shrugs dead lifts, seated rows, cable squats, cable wood chops, tricep pushdown and inner thigh.
Assessment: After the BBQ overload yesterday we're eating light today with fish for dinner.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 4 tonight. DD is on Spring Break so she goes with me every day to the gym in the mornings. Poor thing, she still has to get up kinda early and not sleep in.
Cardio: stairmaster- 30 minutes (250 calories)
Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6
Assessment: Watched Batman vs Superman, so I had theatre food over the weekend and sushi yesterday.0 -
Happy Monday!
No exercise completed over the weekend.
Today: yoga & Krav Maga classes.
Skipping 12 sets 30 sec:15 sec
Assessment: so over indulged yesterday at "all you can Puke" Japanese. Felt very bloated & lethargic today & just generally off my game. Back on track today butterfly chops for dinner.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. Trimming bushes and lawn today before some rain hits.
Cardio: bike riding- 30 (150 calories)
Strength: chest- incline bench, dumbell flat bench, machine flyes, dips. 4x12,10,8,6
Assessment: Steak last night.0 -
Had a great workout this morning. I finally feel like I'm back to my higher strength and stamina abilities, regardless of what the shoulder is doing. Working through it still but getting stronger in the meantime.
Cardio: 20 min run after weights.
Strength: 20 min calisthenics warmup including good mornings w/50 lbs, goblet squats w/25 lbs, static lunges, physio ball pikes and bridges, side planks, steep decline situps w/10 lbs, decline scissors, renegade rows, side dips w/35 lbs and stairmaster. 15 min shoulder rehab. 45 min strength training including 3X8 single leg RDL w/95 lbs, 3X8 bent over rows w/75 lbs, 3X8 tricep pushdown w/30 lbs, 3X10 cable wood chops w/27 lbs, 3X10 cable chest press w/27 lbs, 3X10 cable squat w/94 lbs.
Assessment: Today's my birthday so I've saved room for a piece of carrot cake after dinner! I don't feel like I'm 66.......LOL0 -
Happy Tuesday & happy birthday @luluinca !
Cardio: 1 leg box jumps & cone drills
Strength:
Barbell reverse lunge to step up with hip flexion 5x6/side@80 lbs
Dumbbell chest press on ball 1x3@90 lbs; 3x8@80 lbs
Shoulder width grip pull-ups 5x3; 1x2
Weighted Assisted 1 leg squat to bench (left only) 5x5@20 lbs.
Assessment: chicken & rice with beans for dinner.0 -
Belated Happy Birthday lulunica!!!0
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Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. My DW and DD along with my MIL are heading to Hearst Castle today. My DD can get some extra credit for Social Studies, and my DW has always wanted to go. Unfortunately I can't because I have a couple of new clients today and tomorrow starting and giving such late notice that I'm not going to be there isn't ethical.
Cardio: bike riding- 30 minutes (150 calories)
Strength: shoulder- military presses, side laterals, bent over rear laterals, front laterals. 4x12,10,8,6
Assessment: Thai last night. I had Pad Seew with beef.0 -
Good Morning and Happy Hump Day Everyone!
Happy Belated Birthday @luluinca
well, I'm back! Finally! ha! staying away from workout was such a tough thing to do, I barely got the clear to workout, but I am back in, even tho extremely cautious! started my comeback program with PIYO, it's a body weight training program. works the body really good even tho it's not heavy lifting.
So, PIYO Sweat in the book! not sure if it should be categorized as strength or cardio, it's got both. so, maybe 40% cardio, 60% strength, anyway, I'm sore and I totally love the feeling!0 -
Good Morning and Happy Hump Day Everyone!
Happy Belated Birthday @luluinca
well, I'm back! Finally! ha! staying away from workout was such a tough thing to do, I barely got the clear to workout, but I am back in, even tho extremely cautious! started my comeback program with PIYO, it's a body weight training program. works the body really good even tho it's not heavy lifting.
So, PIYO Sweat in the book! not sure if it should be categorized as strength or cardio, it's got both. so, maybe 40% cardio, 60% strength, anyway, I'm sore and I totally love the feeling!
Welcome back, glad you're feeling well enough to put in a workout. I know how difficult it is not being able to do what we love!
Thanks for the birthday wishes everyone! I'm sort of glad it's behind me!
Cardio: 55 min walk/run. Ran about 2 miles so my best one yet!
Strength: Not today.
Assessment: Stayed under calories last night even with a birthday dinner and cake, so will have another piece of cake tonight.....LOL
Happy Hump Day!0 -
Happy hump day!
@MJFSH welcome back& glad your healing up.
@luluinca glad to hear you enjoyed your birthday including the cake!
Circuit of 5 sets 1 min rest:
Bosu up up down down 20 reps
1 arm on med ball push-ups 5 reps/side
1 arm alternating kettlebell swing 20 reps@30 lbs
Bosu sprinters 10 reps/side
Goblet squat hold 20 sec@30 lbs
After this ran a noontime Circuit class at work
Krav Maga class tonight.
Assessment: steak & sweet potato for dinner.0 -
Good Morning All!!!
Thank you @luluinca and @ltworide for the warm welcome!
Today was a scheduled rest day, but since I rather do my workouts during the week, I doubled up today and did
PIYO DEFINE UPPER
AND
PIYO DEFINE LOWER
this morning, so one more workout and week one of PIYO will be completed. yeay!
Seems I have been unintentionally eating much lower than I need to, that will give me a free pass to pig out tomorrow with pizza!
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Enjoyed another great workout. I think my shoulder is getting better and I'm able to add things back in very slowly and lightly. Still can't do much overhead or even pushups but gradually I think I'll get back there........someday.............I hope...........LOL
Cardio: None really except for a 3 min stairmaster as part of my warmup.
Strength: 20 min calisthenics warmup including good mornings, goblet squats, static lunges w/30 lbs, physio ball bridges/pikes/crunches, reverse plank, decline situps/scissors/leg lifts, renegade rows, stairmaster. 15 min shoulder rehab. 60 min strength training including leg press, front squats, tricep pushdowns, tricep overhead pulldowns, seated row, side lunges, cable wood chops, cable squats, inner thigh and glute master.
Assessment: Done with the birthday cake so back to normal here.0 -
Happy Thursday all!
Conditioning strength circuit.
5 setsx8 reps/30 sec rest:
TRX jump squats; push-ups; inverted row
5setsx8 reps/side:30 sec rest
1 arm kb swing@12 kg
Racked squat@12 kg
Angled barbell 1 arm press to lateral step &1/2 rotation 2x6/side +15 lbs
Cooke bar split strace high pulley chop 2x6/side
1 arm split stance press 2x6/side
Split stance Cable chest flies 2x8
Cable external shoulder rotation 2x8/side
Cable hi pulley 2 arm 1 leg pull down with hip flexion
Cable lateral stance 2 arm pull & 2 sec hold 2x8
Kettlebell bottoms up alternating hammer curl 2x8/side@8 kg.
Assessment: halibut steak & king crab for dinner, yummy!0 -
Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning and 3 tonight. Today is my mom's 90th birthday!
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 Bell0 -
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: Pork chops last night.0 -
Working straight through the weekend but managed a nice workout this morning anyway!
Cardio: 20 min run after weights.
Strength: 20 min calisthenics warmup including good mornings, goblet squats, static lunges w/30 lbs, physio ball bridges/pikes/crunches, side planks, steep decline situps (w/10lbs) and scissors, renegade rows, hanging leg lift stairmaster. 15 min shoulder rehab. 45 min strength training including 3X8 shrugs w/95 lbs, 1X5 DL w/115 lbs and 1X5 DL w/135 lbs, 3X10 tricep push down, 3X10 hip thrusts w/55 lbs, 3X8 bench single arm row w/35 lbs, 3X10 seated bicep curls w/25 lbs, 3X10 seated row w/70 lbs, 3X8 split squat w/20 lbs.
Assessment: First day today in a long time I'll be eating over 1700, finally got back to normal. Hoping it lasts..
Have a great weekend everyone!0 -
Hope everyone is having a great weekend!
Yesterday ran a circuit class at work & went to Krav Maga.
Today rest day 12k steps.
Assessment: king crab & halibut for dinner last night. Moussaka for dinner tonight.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Rainy weekend! Just watched the DUBS win and checking out the Giants vs LA this weekend. We also took my mom out for her birthday.
Cardio: biking- 30 minutes (150 calories)
Strength: NONE
Assessment: Thai food for mom's birthday.0 -
Still working here but managed a 28 min run with the dog.............2.15 miles.
Enjoy your Sunday!!!! Monday rolls around too quickly!0 -
Happy Sunday!
Rest day yesterday, felt guilty & itchy not doing anything in particular!
Strength:
Trap bar deadlift 5x3@245 lbs
Broadjump 5x3
Kettlebell goblet squat hold bottom position 5x45 sec.
Ez bar walking lunge 2x50 steps@70 lbs
HIIT:
10 sets 30 sec work:15 rest alternating skipping
1 arm alternating kettlebell swing@18 kg
Assessment: Turkey breast, rice & mixed veg for dinner.0
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