"TLFC" exercise and accountability support!

Sunday I did a quick 30 min home workout including hip openers, situps, pushups, lunges etc. Not much but we left that day for a two night trip down to the beach. Did a little beach walking in between rain drops and back home today.

Hitting the gym tomorrow and probably swimming on Thursday since the knee is still a little too sore to run or walk a long distance..........not happy about the knee but at least I love to swim!

Looks like you guys killed it over the weekend!

Back to a somewhat normal routine, except for the sore knee. Making some adjustments for that and will swim until I can begin running again............soon I hope.

Cardio: 15 min elliptical which doesn't seem to bother my knee too much, gradually adding some time

Strength training: 25 min calisthenics, hip openers and shoulder rehab

50 min strength training including:

3X16 side lunges w/15/15 lbs
3X20 TRX single leg squat
3X16 walking lunges w/15/15 lbs
3X10 calf raises w/70
3X12 kneeling one leg extension w/15lbs
3X10 single leg press w/50 added
3X10 cable high row w/27
3X10 cable wood chop w/27
3X10 cable squat w/45/45
3X10 cable flyes w/10/10

Assessment: Managed food pretty well while being away and eating out for a couple of days. No weight gain anyway!

Happy Hump Day!

Hi guys! It's almost Friday!!!!

Cardio: 10 min elliptical and a 30 min swim this morning.

Strength: A little of this and that but mostly just some stretching, hip and shoulder work. I've decided my knees are bad because my hips are bad so I'm working on that to see what happens.

Assessment: Finally got rid of the Halloween candy!

Happy Saturday...........had a killer workout this morning at the gym!

Cardio: 20 min elliptical

Strength: 30 min calisthenics and hip/shoulder work followed by:

55 min strength training including
4X6 bench press w/75 lbs
4X8 inverted rows
4X5 military press w/45 lbs
4X8 close grip assisted pull ups
4X8 incline press w/20/20 lbs
4X8 wide grip lat pulldowns w/70
4X8 prone flyes w/12.5/12.5
4X8 single arm rows w/35 lbs
3X10 outer thighs w/70

Assessment: Ate lunch out yesterday but just had a light soup for dinner to make up for it so it's ok!

Hello Gang!!!!

Strength: Shortcut to Size: Legs and Abs

Cardio: maybe tomorrow

Assessment: Too many stressors in my days. They're zapping my energy physically and mentally and there is nothing I can do about them. It's a challenge getting my *kitten* to the gym, but when there I enjoy my workouts and forget about problems. I have to use that feeling as motivation to get to the gym. Working on it.

Happy Monday!

Cardio: None

Strength: Shortcut to Size: Chest, Triceps, Calves

Assessment: up 5 lbs. in last few days, co-relation between muscle soreness and water retention at full display!

Hi guys!

Cardio: 2.65 mile walk, knee is feeling much better but still not ready to run again.........I'll probably wait until December unless things improve much more quickly than I think.

Strength: Tomorrow

Assessment: Keeping things under control this week!

HHD, baffled by your election's results, wow!!!!!

Strength: not today

Cardio: Tapout XT Cross Core Combat

Assessment: been low on protein and now seems I have gained weight! I know just a few days of proper macros and i'll be fine but surprised by the gain still!

Taking off this afternoon for the mountains but got in a little workout this morning!

Cardio: Not today

Strength: 30 min calisthenics hip/shoulder warm-up. 60 mins of Arnold's Supersets for bicep/tricep.

Assessment: Still working on protein but otherwise doing fine!

Remember our Vets tomorrow and enjoy the day off if you get one!