"TLFC" exercise and accountability support!

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  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Count me in. I need accountability to get me out of this slump I'm in since coming back from holiday (3-4wks ago lol)..

    CARDIO: 25k steps
    STRENGTH: Rest day
    AX: Chicken & Salad kind of day. Overall under calories.
  • slejhamer
    slejhamer Posts: 6 Member
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    ninerbuff wrote: »
    What did the drills entail?

    Basic heavy-bag work: boxing combos, knee strikes, roundhouse kicks, elbows, and some mash-ups of those. 14oz gloves, lol.


    Today:

    Cardio: Nope

    Strength: Legs & Core

    Kettlebell Around the World 10x each way
    Kettlebell Swing 15x
    Farmer's Walk with Dumbbells - 100 steps
    Kettlebell Sumo Squat 12x
    Dumbbell Lunges 6x each leg
    One-Leg Kettlebell Deadlifts 8x each leg
    Dumbbell Step Ups 6x each leg
    Kettlebell Stiff-Leg Dead Lift 12x
    Dumbbell Lateral Lunges 8x each leg
    Dumbbell Squats 10x, 8x, 6x, 4x
    Bodyweight Squat Thrusts (half burpees) 10x

    Kettlebell Windmills 6x each side
    Wall Sit 30 seconds
    Half Turkish Get Up with kettlebell, 5x each side
    Mountain Climbers 15x each leg
    Plank with Shoulder Taps 10x each side
    Crunches 12x
    Plank with Toe Taps 10x each side
    Lying Leg Raises 10x
    Weighted Glute Bridges 10x
    5 minutes of yoga stretching

    Assessment: Whew that was good. Rice, broccoli, steamed chicken (Chinese takeout)
  • Zeuggma
    Zeuggma Posts: 157 Member
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    Cardio: 25min cycling

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

    Assesment: shrimp taco bowl for dinner
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Happy Friday Errbody!

    CARDIO: 25,342 steps

    STRENGTH:
    - Decline BB Bench: 2x12, 2x10 - 60 sec rest
    - Incline BB Bench: 2x12, 2x10 - 60 sec rest
    - Incline DB Flys: 2x15, 2x10 - 60 sec rest
    - Side Raises S/Set Rear Delt: 2x15, 1x12 - 60 sec rest
    - Single DB Preacher curls: 1x12, 2x10 - 30 sec rest
    - BB Curls: 1x12, 2x10 - 30 sec rest
    - Cable Pressdown: 3x12 - 30 sec rest

    ASSESSMENT: Hydrated on approx 4.5L of water. Tofu & Veg stir fry for dinner. Today is a good day!

  • ninerbuff
    ninerbuff Posts: 48,628 Member
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    Hey gang

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! DD has no school today so looking to do something with her.

    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.
  • ninerbuff
    ninerbuff Posts: 48,628 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! 4 clients this morning. Clean the house, do some laundry and work on the yard. Busy weekend.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Sushi last night.
  • ninerbuff
    ninerbuff Posts: 48,628 Member
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    MJFSH wrote: »
    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!
    Good to see you girl!
  • slejhamer
    slejhamer Posts: 6 Member
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    Off yesterday - long work, then baseball (watching not playing) til 2am. Darned time difference.

    Happy Saturday!

    Strength: Kettlebells
    Around the World 10x ea
    Halos 10x ea
    Goblet Squat 10x
    KB Push-Ups 10x ea
    2-Arm Swing 15x
    Sots Press 8x ea
    Deadlifts 10x
    Lunges 8x ea
    1-Arm Rows 8x ea
    Clean & Press 5x ea
    Windmills 8x ea
    Snatches 6x ea

    Cardio: Kickboxing intervals 10x 40/20

    Assessment: I need to change time zones. Pasta with clams for dinner.
  • Zeuggma
    Zeuggma Posts: 157 Member
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    Got lazy yesterday, so did legs and shoulders both today knowing i have a rest day tomorrow. Switching to a four day split on Tuesday.

    Cardio: 35min 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)
    - Bent over laterals (2x20)
    - Seated shoulder press (1x20; 1x12; 1x10; 1x8)
    - Seated Arnold press (3x12)
    - Side laterals (2x15)
    - Dumbbell shrugs (1x20; 1x12; 1x10; 2x8)

    Assessment: need to start upping weight on some exercises. chili and cauliflower for dinner.
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Swapped lower body for upper body today.
    Soft tissue injury to my right foot (cause unknown) trying to limit weight bearing - hope shell be right tomorrow.

    CARDIO: 19,555 steps

    STRENGTH:
    - Decline BB Bench: 2x12, 2x10 - 60 sec rest
    - Incline BB Bench: 2x12, 2x10 - 60 sec rest
    - Incline DB Flys: 2x15, 2x10 - 60 sec rest
    - Side Raises S/Set Rear Delt: 2x15, 1x12 - 60 sec rest
    - Single DB Preacher curls: 1x12, 2x10 - 30 sec rest
    - BB Curls: 1x12, 2x10 - 30 sec rest
    - Cable Pressdown: 3x12 - 30 sec rest

    ASSESSMENT: Energy levels 6-7/10. Started off sluggish but strong finish. Chicken & veg soup for dinner.
  • ninerbuff
    ninerbuff Posts: 48,628 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. Well I got eliminated from my survival pool and only won 2 FFL leagues this week. But BASKETBALL is about to start along with the WALKING DEAD though!!!

    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 football.
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    G'day Soldiers,

    Happy Tuesday. Had hoped the dull ache / pain in my foot would disappear overnight but im not that lucky. So had to modify my program to minimize weight bearing, otherwise got it done.

    cardio: 15,205 steps

    Strength:
    BB Squats, Leg extension S/Set Lying leg curl, One DB Row, Lat Pulldown, DB pullover.

    Assessment: Workout could have been better had it not been for this injury. Energy levels 8/10.
  • ninerbuff
    ninerbuff Posts: 48,628 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 this evening! Another day of the grind.

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

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

    Assessment: Steak and brocoli last night.
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
    edited October 2017
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    Cardio: walk 30 minutes

    Strength: none

    Assessment: Philly Cheese steak sub and chips. Had a WONDERFUL time in Poland, did a lot of walking and eating, but actually did a pretty good job of staying on track with my food. Back to gym tomorrow.
  • Zeuggma
    Zeuggma Posts: 157 Member
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    Ill be MIA a few days due to illness. Work hard for me!!
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Happy Wednesday all,

    Cardio: 25,052 steps

    Strength: Rest Day

    Assessment: 5k steps under where i wanted to be by end of day for cardio - Foot pain improving - Eggs & Veg Soup.
  • ninerbuff
    ninerbuff Posts: 48,628 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Air quality has been really bad the last couple of days and today they kept the kids from being too active outside.

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

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

    Assessment: Lamb shank and vegetables.
  • ninerbuff
    ninerbuff Posts: 48,628 Member
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    Sorry for not welcoming you last week Skee.
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Gday Soldiers,

    All good man @ninerbuff & thank you. To be honest, I wasnt sure if id still be here a week on..Lol This is helping me to refocus and be accountable once again after being a in relaxed slump for the last few weeks - Cheers!

    Cardio: 28,260 steps (this will be 30k by time i hit the sack in 60mins).

    Strength:
    Decline BB bench 2x8, 1x6, 1x2
    Incline BB bench 2x8, 1x4
    DB Fly 2x15, 1x8
    Side raises S/Set Rear delts 2x10, 1x8
    Single DB preacher curl 1x8, 1x6, 1x4
    BB Bicep Curl 2x6, 1x3
    Rope pressdown 1x10, 1x8, 1x5

    Assessment: Right foot pain on its way out, just saying its last goodbyes today (hopefully)... Energy level: 6-7/10 - Eggs & Veg soup for dinner.

  • ninerbuff
    ninerbuff Posts: 48,628 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! 3 clients this morning and then 4 tonight. Slow day today. Gonna check all my windows today for leaks to reduce energy cost.

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

    Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6

    Assessment: KFC last night.

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