"TLFC" exercise and accountability support!

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  • Zeuggma
    Zeuggma Posts: 157 Member
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    Cardio: 25 min HIIT cycling

    Strength:
    - Pec deck (2x20)
    - Incline dumbbell bench press (1x20; 1x12; 1x10; 1x8)
    - Seated dumbbell bench press (1x20; 1x12; 1x10; 1x8)
    - Lying tricep extensions (1x20; 1x12; 1x10; 1x8)
    - Standing cable pressdowns (3x12)

    Assesment: Chicken fajitas and drinks tonight
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
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    Cardio: 25 min walk

    Strength: none- rest shoulder

    Assesment: Wendy's for dinner. Shoulder is improving.
  • JustRobby1
    JustRobby1 Posts: 674 Member
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    Saturday

    Cardio Long run day. 15 miles. Pavement. Flat Terrain. (9:32 avg mile)

    Strength None. I plan to start incorporating this after I get this half out of the way.

    Assessment Going to a Brazilian steakhouse tonight. Custard shop after. Plenty of cals to spare today.
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
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    Cardio: 25 min walk

    Strength: none- rest shoulder

    Assesment: Ham and potato soup, did a little meal prep. Shoulder improving every day.
  • JustRobby1
    JustRobby1 Posts: 674 Member
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    Sunday

    Cardio Supposed to be a rest day but I ran a couple of miles anyway. Nothing major. Just a leisurely pace around the neighborhood to take in the nice weather.

    Strength I have began investigating programs. Since I am mostly a runner, I am looking for just a couple of days a week hopefully in the 30-40 min range.

    Assessment With this morning's weight in I am just 2.4 pounds from goal, having lost a little over 90 total. Heading to a Japanese steakhouse for dinner tonight with a date.
  • Zeuggma
    Zeuggma Posts: 157 Member
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    Cardio: 9 mile hike

    Strength: none. Active rest day.

    Assesment: grilled steak and asparagus tonight. Rest and meal prep tomorrow.
  • ninerbuff
    ninerbuff Posts: 48,668 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. Just back to the daily grind.

    Cardio: walk/jog- 30 minutes (200 calories)

    Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6

    Assessment: Ate at a buffet this weekend, but I didn't over indulge.
  • ninerbuff
    ninerbuff Posts: 48,668 Member
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    JustRobby1 wrote: »
    Sunday

    Cardio Supposed to be a rest day but I ran a couple of miles anyway. Nothing major. Just a leisurely pace around the neighborhood to take in the nice weather.

    Strength I have began investigating programs. Since I am mostly a runner, I am looking for just a couple of days a week hopefully in the 30-40 min range.

    Assessment With this morning's weight in I am just 2.4 pounds from goal, having lost a little over 90 total. Heading to a Japanese steakhouse for dinner tonight with a date.
    Dude that's frickin' awesome!
  • ninerbuff
    ninerbuff Posts: 48,668 Member
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    Zeuggma wrote: »
    Cardio: 9 mile hike

    Strength: none. Active rest day.

    Assesment: grilled steak and asparagus tonight. Rest and meal prep tomorrow.
    Where was the hike?

  • ninerbuff
    ninerbuff Posts: 48,668 Member
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    Cardio: 25 min walk

    Strength: none- rest shoulder

    Assesment: Ham and potato soup, did a little meal prep. Shoulder improving every day.
    How's the shoulder?

  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
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    Cardio: 20 min walk, 20 min run

    Strength: squats (3x5), barbell row (3x5 light weight), planks (3 rounds)

    Assessment: Leftover soup; After work drinks with friends
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
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    ninerbuff wrote: »
    Cardio: 25 min walk

    Strength: none- rest shoulder

    Assesment: Ham and potato soup, did a little meal prep. Shoulder improving every day.
    How's the shoulder?

    Shoulder is feeling much better, I am going to be extra cautious and take this week off too to give it plenty of time to recover before adding in very light weight work to see how it handles it the following week (assuming it is still in good shape at that point). Thanks!
  • Zeuggma
    Zeuggma Posts: 157 Member
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    ninerbuff wrote: »
    Zeuggma wrote: »
    Cardio: 9 mile hike

    Strength: none. Active rest day.

    Assesment: grilled steak and asparagus tonight. Rest and meal prep tomorrow.
    Where was the hike?

    I live in Bay Area in CA, so there's a few good places nearby. Yesterday, I went to Santa Teresa County Park. Next week, I think we're headed to Big Basin for the waterfalls. :)
  • ninerbuff
    ninerbuff Posts: 48,668 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 this evening! DW travels to DC today so just my and DD home the rest of the week.

    Cardio: jog/walk- 30 minutes (250 calories)

    Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6

    Assessment: Steak and vegetables.
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
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    Cardio: 30 min walk

    Strength: none- rest day

    Assessment: Shoulder feeling good; Taco Bell for dinner
  • Zeuggma
    Zeuggma Posts: 157 Member
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    Cardio: 25min jog

    Strength:
    - Bent over laterals (2x20)
    - Seated shoulder press (1x20; 1x12; 1x10; 1x8)
    - Seated Arnold press (3x12)
    - Side laterals (2x15)
    - Dumbbell shrugs (1x20; 1x12; 1x10; 2x8)

    Assesment: Trout and zucchini-almond salad for dinner
  • JustRobby1
    JustRobby1 Posts: 674 Member
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    Tuesday

    Cardio: I'm currently traveling for work, but still squeezed in a 3 mile run. (8:30 Mile).

    Strength: None

    Assessment: I am proud of my ability to make wiser food choices and squeeze in exercise while on the road. This was a persistent challenge for me in the early stages. Back home tomorrow night.
  • ninerbuff
    ninerbuff Posts: 48,668 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Starting to get colder now.

    Cardio: jog/walk- 30 minutes (250 calories)

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6

    Assessment: Steak, eggs and rice.
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
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    Cardio: 30 min walk, 20 min run

    Strength: deadlifts (3x5), lat pulldowns (3x12, light weight), weighted crunches (3x10)

    Assessment:
    Shoulder resting going well- dog on leash irritated it yesterday, but it is feeling much better today so I am happy with that. Burger with a fried egg and steamed broccoli.
  • Zeuggma
    Zeuggma Posts: 157 Member
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    Cardio: 25min incline walk

    Strength:
    - Leg extension (2x20)
    - Seated leg press (1x20; 1x15; 2x12)
    - Barbell squat (1x20; 1x12; 2x10)
    - Lying leg curls (1x20; 1x15; 1x12; 1x10; 1x8)
    - Standing calf raises (4x20)
    - Crunches (4x20)

    Assesment: Steak and kale-artichoke salad. Bit of muffin for dessert. A trainer friend taught me proper squat form today, so hurrah!