"TLFC" exercise and accountability support!

Back after a looooong layoff. Surgery (two herniated discs), followed by laziness, followed by gastro problems, followed by about 30lbs of weight gain over 2 years.

Started getting back into exercising and eating smarter a few weeks ago. Using Google Fit and a spreadsheet to track, then I remembered this thread. Glad it's still going! Not sure why I have zero posts showing but I'm an old member here.

Add me. Push me. Beat me up.


Today:

Cardio: Nil

Strength: Legs & Core

This routine borders on cardio under the "I lift weights faster" concept. One set of each (except the dumbbell squats,) timed, 20-60 seconds rest between exercises; all programmed in an exercise timer app.

Warmup
Kettlebell Around the World 10x each direction
Kettlebell Swing 15x
Farmer's Walk with Dumbbells - 100 steps

Legs
Kettlebell Sumo Squat 12x
Dumbbell Lunges 6x each leg
One-Leg Kettlebell Deadlifts 8x each leg
Dumbbell Step Ups 6x each leg
Kettlebell Romanian Dead Lift 12x
Dumbbell Lateral Lunges 8x each leg
Dumbbell Squats 10x, 8x, 6x, 4x
Bodyweight Squat Thrusts (aka half burpees) 10x

Core
Kettlebell Windmills 6x each side
Yoga Chair Pose 30 seconds
Half Turkish Get Up with kettlebell, 5x each side
Mountain Climbers 15x each leg
Plank with Shoulder Taps 10x each side
Long-Arm Crunches 12x
Plank with Toe Taps 10x each side
Lying Leg Raises 10x
Weighted Glute Bridges 10x

Cooldown
5 minutes of yoga stretching


Assessment:
Sweat like crazy - literally a puddle on the mat. Two clorox wipes to clean up.

However, I am surprisingly bloated today. Water retention, maybe.

Cardio: 20 min walk

Strength: seated leg press (3x10), incline chest press (3x8, light weight), seated row (3x10, light weight), hyperextensions (3x10)

Assessment: Shoulder feeling pretty good, will start to very slowly build weight up again next week. Taco Bell for dinner.

Cardio: 25min incline walk

Strength:
- Standing dumbbell curls (2x20)
- Standing barbell curls (1x20; 1x12; 1x10; 1x8)
- Seated alternate dumbbell curls (3x12)
- Hammer curls (2x15)
- Wrist curls (4x20)
- Roman chair sit up (4x15)

Assesment: steak with mushrooms, onions, and zucchini for dinner

Cardio: 45min UrbanKick

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: chinese food and cake tonight for a birthday.

Cardio: 5-mile hike (quicksilver mines)

Strength: none, rest day

Assesment: meant to start trail running today but messed it up within the first 10 minutes. Next time, no backpack and gonna run the flatter parts and walk the hills at least.

Chicken katsu, cauliflower rice, and brccoli for dinner. Complete rest day tomorrow.

Happy Tuesday!!!
Sorry I have been MIA, been doing the fighter diet style of training/nutrition, so absent maybe, but not slacking

Cardio: Tae Bo 45 minutes
Strength: Chest and Back 90 minutes

Nutrition: Protein and Veggies! haha that's about it!

I feel you on the overeating, niner. I snacked a bit too much this last weekend. Time to buckle down again.

Cardio: 45min UrbanKick

Strength:
- Lateral pulldowns (2x20)
- Barbell bent over rows (1x20; 1x12; 1x10; 1x8)
- Seated cable rows (3x12)
- Close grip pulldowns (3x12)

Assesment: turkey burgers for dinner.

Cardio: 25min incline walk

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: took my inbody today (8 weeks since i started cutting). I'm down to 26.1% body fat at 150.1 lbs! On 8/9, i was at 34.5% at 167.8. Still keeping my eye on that 20% mark though. I got about 12 lbs to go, then will re-evaluate.

Tofu stir fry with cauliflower fried rice for dinner.