"TLFC" exercise and accountability support!

T.G.I.F soldiers,

Hey mate & welcome @Def! Seems a few of us are experiencing some shoulder issues at different levels here. Can say my shoulder is feeling better than it was last week and physio has been a godsend at treating the acute symptoms and providing me some stretches to self manage.

Cardio: 18,770 steps (14.2klm)

Strength
- Flat BB Bench 4x20
- Incline DB Press 4x20
- Flat DB Fly 4x20
- Shrugs 3x20
- Concentration Curl 21s 2x21
- Hammer Curl 3x20
- DB Kickback 3x8

Assessment:
My energy second day in a row has been on point again today.
Slight shoulder discomfort rated around 1-2/10 during Bench & Incline otherwise my shoulder was fine.
Scotch fillet steak, mash & veg and under my daily calories.

Today’s workout: already crushed one hour kickboxing class at 5:30 AM now off to a lunchtime weight session. 30 minutes lifting and 30 minutes on the treadmill. Also I finally broke my plateau and got under 160 pounds I’m trying to get down to 147 for a total loss of 50 pounds. Let’s get after it have a good day everyone.

Today: walk 30-40 mins on treadmill incline 8.5 and speed from 3.5-4.0.

Hey everyone! I know I said I wasn’t going to post today, however we got creamed on all 3 games and don’t have to play tomorrow. Backstory: my son only plays on rec level. Usually a parent of one of the players is the coach and the teams are randomly assigned each season so they never really play with the same players. We were the only rec team to get lucky enough to make it to playoffs. The teams we played were trained teams that have been working together for years on a highly skilled level. Needless to say out of all 3 games, our team only made ONE goal. I am proud to say that my son was that person HOWEVER someone kicked it high, it bounced off my sons head and went in the OTHER team’s goal!! Poor thing was so upset at the time but he’s laughing about it now. They played their hearts out but unfortunately lacked the training of these other teams. Still proud mama.

Cardio: Not sure how many steps but we walked all over the soccer complex. We walked to and from our car several times which was parked at the very back of the furthest parking lot (probably a mile away from the field we were playing). I held my toddler that weighs 33 pounds every time we went to the car and back. So a little bit of strength training for my arms because, the girl is solid!

Strength: rest day well needed

Assessment: sorry for such the long post. Oh and I didn’t do as well as I hoped on eating out however I didn’t do as horrible as I normally would’ve. So I still consider it a win. Back to the grind tomorrow. Pizza for dinner.

Thanks @SkeeAtWork2017! I appreciate the kind words!

Thanks @ninerbuff! That’s so true!

Start of a new week!

Cardio: Treadmill for 6 min walk (warm up for lifting). Did a lot of shopping today so did a lot of walking. I desperately need a Fitbit to count my steps.

Strength:
3x10 leg press
3x10 chest press
5x10 rows
3x10 lat pull downs
3x10 overhead press (went up in weight!)
3x10 standing side crunches
3x10 reverse ab crunches
3x10 ab crunches
3x10 straight leg deadlifts

Assessment: Felt fantastic tonight at the gym. Had lots of energy today! I felt like I could’ve done 30 more min of cardio afterwards but was pressed for time. Crockpot chicken and sausage jumbalaya tonight. My eating hasn’t been the best either @ninerbuff. Trying to get a handle on it though. The holidays make me want to cook comfort foods and bake. I need to choose only one night a week for those meals instead of every night, oops!

Today : 60 mins kickboxing, 60 mins treadmill.

Right now : 30 mins weights, 30 mins treadmill incline 9-10 speed 3.5-4.0, repeat tonight.

Been a lot going on over here, but finally got outta my slump and back to the gym yesterday. Here's the workout:

Cardio: 20min incline walk

Strength:
- Pec fly (2x20; 1x15)
- Incline DB bench press (2x15; 2x10)
- DB bench press (2x15; 2x10)
- Tricep extensions (3x15 between bench sets)
- Close-grip bench press (3x15)
- Leg lifts (10x10 between sets)

Assessment: tried to do more exercise in between sets and cut down break time. Worked hard, but need to look into active recovery more.

Still not feeling well (head cold). Only goal for today is to stay in calories. Will workout again when I feel better.

Thank god it's thursday? Hope you're all doing well!

Cardio: 20min incline walk

Strength:

• Lateral pulldowns (1x20, 1x15, 2x12)
• Close-grip pulldowns (2x15, 2x12)
• Bent over rows (2x15, 2x12)
• BB bicep curls (2x15, 2x10)
• DB curls (4x15)

Assessment: Pork chop with asparagus and cauli-mash potatoes tonight.