"TLFC" exercise and accountability support!

Another gym day this morning!

Cardio: Nope

Strength: 20 min warmup including planks, pushups, RDL's, goblet squats, static lunges, bridges, donkey kicks, decline situps and shoulder rehab

20 Min HIIT #2 including
3X50 mountain climbers
3X50 jumping jacks
3X15 alternating KB clean w/15 lbs

3X50 cross body mountain climbers
3X50 KB figure 8's w/30 lbs
3X15 yd turf sled push w/45 lbs added

60 min Back/Arms
3X15 seated cable row w/60 lbs
3X15 single arm seated row w/30 lbs
3X10 BB bicep curl w/30 lbs

3X12 close grip row pulldown w/85 lbs
3X12 cable rope tricep extension w/30 lbs
3X12 standing straight arm lat pulldown w/30 lbs

3X12 alternating DB preacher curls w/15 lbs
3X12 DB overhead tricep extension w/27.5 lbs

3X12 DB lying down tricep kickback w/12.5 lbs
3X12 alternating DB hammer curls w/10 lbs

Assessment: Looks like I might be losing again........hopefully!

Good Morning Gang!!

Strength: 3PG, Squat Strength: almost got myself killed! was stuck in the squat for a while before I finally made it out of the position without dropping the weight, I was squatting 145 lbs, 95% of my 1RM.

Cardio: Did Belly Dancing and walking both Saturday and Sunday

Assessment: I am so sore and scared of BB squats now! ha! have to practise this week, so I can squat 145 safer next week. thank goodness for massage tonight, hopefully it calms my sore body a bit.

Thanks niner, that's what I thougth too. I've been working pretty hard considering I'm in a deficit again. It's been challenging.

Cardio: Not today unless you count HIIT as cardio

Strength: 20 min warmup including planks, pushups, bridges, situps and side to sides w/10 lbs, back extensions, side pulls, donkey kicks and shoulder rehab.

20 min HIIT #1 including

3X20 goblet squats w/25 lbs
3X20 KB one arm squat clean w/15 lbs
3X30 bosu stepups

3X20 plank jacks
3X20 med ball slam w/12 lbs
3X20 med ball squat and throw w/8 lbs

50 min Leg Day #2

4X12 leg press w/115 lbs added each side
4X15 DB thrusters w/15 lbs

4X12 machine seated leg extension w/60 lbs
4X20 body weight squats

4X12 machine prone leg curl w/60 lbs
4X20 single leg body weight dead lifts

Assessment: Back on track to losing.

Had a pretty decent workout after missing the gym for 3 days in a row.....uggghhh, I really hate that.

Cardio: 10 min elliptical

Strength: 20 min warmup including planks, mountain climbers, decline situps, bridges, physio ball crunches, RDL's, goblet squats, heel taps, windshield wipers and shoulder rehab.

75 min chest/shoulders including

4X15 DB bench press w/22.5 lbs
4X12 Flat bench DB chest flyes w/17.5 lbs
4X10 Superman pushups

4X12 Incline DB bench press w/22.5 lbs
4X12 Incline Db chest flyes w/17.5 lbs
4X15 Pushups

4X15 Arnold DB shoulder press w/15lbs
4X12 DB incline reverse fly w/15 lbs
4X12 DB front raises w/17.5 lbs (alternating arm)

2X15Double KB swings w/30 lbs
2X15 KB high pull w/30 lbs
2X15 KB alternating press w20 lbs

Assessment: Ate a little too much the last couple of days partying for hubby's birthday but back to it this morning.

Have a great weekend!

Enjoyed a nice leg workout this morning!

Cardio: 11 minutes elliptical

Strength: 21 min warmup including planks, pushups, single leg RDL's, BW squats, static lunges, mountain climbers, bridges and shoulder rehab.

70 min Leg Day #1

BB back squat 12,10,8,6,4 start at75 > 95 lbs
3X15 yd med ball lunge and twist w12 lbs

BB dead lifts 12,10,8,6,4 start at 85 > 125 lbs
3X20 bosu squats

BB sumo squat 12,10,8,6,4 start at 70 > 90 lbs
3X20 glute bridges from bench w/95 lbs

3X15 BB good morning dead lift w/60 lbs
3X15 BB reverse lunges w/45 lbs

Assessment: Hope to have a less busy and hectic week so things should be back to normal here!

Have a great Sunday!