"TLFC" exercise and accountability support!
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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 tonight0 -
Cardio: 25 min walk
Strength: none- rest shoulder
Assesment: Wendy's for dinner. Shoulder is improving.1 -
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.1 -
Cardio: 25 min walk
Strength: none- rest shoulder
Assesment: Ham and potato soup, did a little meal prep. Shoulder improving every day.2 -
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.1 -
Cardio: 9 mile hike
Strength: none. Active rest day.
Assesment: grilled steak and asparagus tonight. Rest and meal prep tomorrow.1 -
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.0 -
Dude that's frickin' awesome!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.
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How's the shoulder?Penthesilea514 wrote: »Cardio: 25 min walk
Strength: none- rest shoulder
Assesment: Ham and potato soup, did a little meal prep. Shoulder improving every day.
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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 friends0 -
How's the shoulder?Penthesilea514 wrote: »Cardio: 25 min walk
Strength: none- rest shoulder
Assesment: Ham and potato soup, did a little meal prep. Shoulder improving every day.
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!0 -
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.
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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.0 -
Cardio: 30 min walk
Strength: none- rest day
Assessment: Shoulder feeling good; Taco Bell for dinner0 -
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 dinner0 -
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.1 -
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.0 -
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.0 -
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!0
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