"TLFC" exercise and accountability support!
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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.2 -
Cardio: 25min 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: getting stronger slowly. Trying to figure out when is the right time to increase weight. I can bench press 25lb dumbbells up to 15 reps decently, but benching 30lb dumbbells up to even 6 or 8 is difficult and my form suffers noticeably.
Chicken greek salad for dinner.0 -
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.1 -
Hey gang
I like myself unconditionally!
Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! Get my MRI on my shoulder today! Let's see what happens.
Cardio: jog/walk- 3 miles (350 calories)
Strength: legs- leg press, ATG squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6
Assessment: Taco Bell last night.0 -
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 dinner0 -
Hey gang,
I like myself unconditionally!
Happy weekend! 4 clients this morning. Gotta trim back the branches that overhang on the street according to a city letter I received. Has to 10 feet high (the height of a basketball rim) and this will require some serious cutting.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Chik Fil A last night.2 -
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.0 -
@ Niner - what did MRI show?
Cardio: Walking 10 min on incline
Strength: Kettlebell circuit workout, 25 minutes.
Assessment: More energy today. Subway black forest ham.
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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.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 5 this evening. Won 3 out of 4 FFL again and kept alive in my other survival pool. Now if only the 9ers can win a game.
Cardio: walk/jog- 30 minutes (200 calories)
Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6
Assessment: Did nothing this weekend except watch Narcos and football.0 -
MRI showed NO TEAR. So I have an impingement. I'll just have to keep rehabbing it then. Sigh.0
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Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 3 this evening! Gotta get out of this rut of over eating so I can lose a few more pounds.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6
Assessment: Steak and brussel sprouts last night.0 -
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!
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Cardio: 5 min kettlebell workout (45secs on, 15secs off)
Strength: Chest, Shoulders & Triceps: bench press, dumbbell flyes, military press, dumbbell lateral raises, tricep extensions, bench dips, 2 sets each at 10-12x, 3rd set to failure
Assessment: Lots of energy today. Ham & eggs for dinner
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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.1 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 5 tonight. Just yard duty today. Also 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: Salad and chicken.0 -
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.1 -
@ Zeuggma: congrats on the achievement! Keep on!
Strength: Back & Biceps:
Dumbbell Rows 2x8
Pullups 3x10
Barbell Rows 3x12
Inverted Rows 2x10
Kettlebell Romanian Deadlift 2x12
Barbell Curls 3x10
Dumbbell Curls 3x10
followed by
Cardio: 10 minutes of kickboxing drills, 40 seconds on, 20 seconds off
Assessment: Shirts fitting better. Pants not yet. Soon.
Homemade meatballs, veggies and a small piece of naan bread for dinner.1 -
Hey gang
I like myself unconditionally!
Happy Thursday! 3 clients this morning and then 4 tonight. Just football tonight!
Cardio: walk/jog- 30 minutes (250 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Ribs and salad. My shoulder is getting much better now that I'm being more aggressive in rehab on it.0 -
@ Zeuggma: congrats on the achievement! Keep on!
Strength: Back & Biceps:
Dumbbell Rows 2x8
Pullups 3x10
Barbell Rows 3x12
Inverted Rows 2x10
Kettlebell Romanian Deadlift 2x12
Barbell Curls 3x10
Dumbbell Curls 3x10
followed by
Cardio: 10 minutes of kickboxing drills, 40 seconds on, 20 seconds off
Assessment: Shirts fitting better. Pants not yet. Soon.
Homemade meatballs, veggies and a small piece of naan bread for dinner.
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