"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    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.
  • ltworide
    ltworide Posts: 342 Member
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    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.
  • 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. 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.
  • luluinca
    luluinca Posts: 2,899 Member
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    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.......LOL
  • ltworide
    ltworide Posts: 342 Member
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    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.
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    Belated Happy Birthday lulunica!!!
  • 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. 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.
  • MJFSH
    MJFSH Posts: 7,252 Member
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    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!
  • luluinca
    luluinca Posts: 2,899 Member
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    MJFSH wrote: »
    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!
  • ltworide
    ltworide Posts: 342 Member
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    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.
  • MJFSH
    MJFSH Posts: 7,252 Member
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    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! :D
  • luluinca
    luluinca Posts: 2,899 Member
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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.
  • ltworide
    ltworide Posts: 342 Member
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    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!
  • 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. 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 Bell
  • 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.

    Cardio: biking 30 minutes (150 calories)

    Strength: core

    Assessment: Pork chops last night.
  • luluinca
    luluinca Posts: 2,899 Member
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    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!
  • ltworide
    ltworide Posts: 342 Member
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    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.
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    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.
  • luluinca
    luluinca Posts: 2,899 Member
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    Still working here but managed a 28 min run with the dog.............2.15 miles.

    Enjoy your Sunday!!!! Monday rolls around too quickly!
  • ltworide
    ltworide Posts: 342 Member
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    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.

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