"TLFC" exercise and accountability support!

Taking today and tomorrow off for Hubby's birthday, we're heading to the beach soon! Spent yesterday helping daughter and SIL move all their belongings into our warehouse so got a nice burn in moving boxes etc.

I'll be back to business as usual on Saturday!

Happy Thursday!

Great thread great content

http://www.youtube.com/channel/UCpHYaM27K-6sOay4NN5tLHA

https://youtu.be/49WczCYpyoI

Taking a break from MFP until they fix it! Fingers crossed!

@MJFSH those are some nice numbers!

@ninerbuff do you know anything about the Smart BMI chart?

http://www.smartbmicalculator.com/

Looks like things are back to normal at MFP. Got in a nice walk with the dog yesterday then dropped her off at home (she's still on the disabled list) and then ran a little over 2 miles.

Today I was back at the gym.

Cardio: Not really

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

25 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

65 min Back/Arms

3X15 seated cable row w/70 lbs
3X15 single arm seated row w/40 lbs
3X10 BB bicep curl w/30 lbs

3X12 close grip row pulldown w/100 lbs
3X12 cable rope tricep extension w/40 lbs
3X12 standing straight arm lat pulldown w/40 lbs (last set 30)

3X12 alternating DB preacher curls w/12.5 lbs
3X12 DB overhead tricep extension w/35 lbs

3X12 DB lying down tricep kickback w/15 lbs
3X12 alternating DB hammer curls w/12.5 lbs

Assessment: Losing again and now only 8 lbs away from my ultimate goal. I've lost 12 lbs since Jan 28.....I'll take that! Switched up my macros a bit to make it through the home stretch but I had a nice wooosh this week.

Hope you're both having a great week!

@ninerbuff, really, I'm surprised by that because it's a little more lenient than the standard BMI chart. You have a lot of muscle though so either one is bull *kitten* for you I think. None of them take into consideration muscle mass as far as I know. MJFSH and I are fairly muscular as well (her more so) so I don't put much stock in any of the BMI charts.

@MJFSH, me too, wonder if it's believable? LOL

Happy Hump Day!

Cardio: Nope

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

25 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 minutes Leg Day #2

4X12 leg press w/135 lbs added each side
4X15 DB thrusters w/12.5 lbs
4X12 calf press w/70 lbs added each side

4X12 machine seated leg extension w/70 lbs
4X20 body weight squats

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

Assessment: Having a great week and sticking to all my plans.......for a change!

Not lucky like @luluinca so today is only a Thursday for me, not more!

Strength: nope

Cardio: Tapout XT: Muay Thai that was good!

I decided I am going to aim for a lower weight, just hoping I don't lose muscles and just reduce body fat, so all the muscles I have worked for, could be showcased. my new goal weight is 110 lbs, 17 lbs to lose to get there. we will see how it goes.

Happy TGIF! Fighting a little bit of a cold but still had a decent workout. Left out some of the Kettle Bell work but that's ok.

Have a great weekend!

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.

55 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)

Assessment: I've lost a little over a pound this week and hopefully won't undo that tonight when we go out to dinner.

Took the day off yesterday to recoup from the cold and 7 days straight of workouts/running. Made it to the gym this morning but I'm still feeling a little puny so it was just an ok workout. I'm just going to walk the dog tomorrow and call it a day until Tuesday!

Cardio: 13 min stationary bike

Strength: 20 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: Hanging tough with only 7 lbs to go!