"TLFC" exercise and accountability support!

Happy Saturday All,

Cardio: 6991 steps

strength
DB incline press: 3x15
Leg Ext: 2x15
Seated Row: 3x15
DB lateral raise: 3x15
Lying leg curl: 3x15
Calf raise: 3x15

Assessment:
Hot day hitting 39 degree celsius (102) & managed to get my workout done early in the AM before the heat set in. Tomorrow's Outlook is going to be slightly hotter at 45 degree temps expected. Prob cook lunch on the footpath it'll be that hot lol. Fish, beans and rice for dinner.

Holy cow ya'll are kickin' it!! Keep it up!

I have been stuck in FAHREEZING Florida weather. Heck some places even had snow! Came down here from Pittsburgh so you would think I would breeze right through. Not so! I don't own the winter wear anymore LOL.

Cardio - walk/jog ~ 30 min = 150 cals roughly. BRRRRR. Was slow and uncomfortable but I did it anyway.

Strength - Kettlebell swings 10/10/20
Goblet squats 3/5/20

Assessment - Not horrible. LOL. Definitely need to get back to normal for me. Roasted chicken with veggies for dinner tonight!

Hey everyone,

@Catawampous I'd be happy to swap for colder weather right now. We hit 45.4 degrees Celsius (113.72) yesterday just too hot to do anything strenuous. Today was better at 39.. It's weird, anything under 40 is bearable but as soon as the temp starts with the number 4, all bets are off lol.

CARDIO: 18,170 steps (13.6klm)

STRENGTH:
Bench press: 3x6
Squat: 3x6
Deadlift: 3x6
Bicep curl: 3x10
Bicep ext: 3x10

ASSESSMENT: Form felt good and pull a PR on deads so was happy with that. Mango mince & salad for dinner.

Another day, another workout.

Cardio: 20min jog

Strength: squats 5x5, bench press 5x5, barbell row 5x5, planks 5x1:00

Assessment: got a baby cold over the weekend and skipped some weekend activities but feelin a bit better today. Starting to incorporate whole grain anf starchy carbs on lifting days only.

Shrimp, eggplant, mushoom, onion, and brown rice for dinner.

Happy Tuesday all,

@ninerbuff I hear you mate. I definitely don't bounce back as quick as what I use to. Lol

Cardio: 10,086 steps

Strength:
BB OHP: 3x8
Pull ups: 3x8
DB upright row: 4x10
Hamstring curl: 4x10
Calf raise: 4x10

Assessment:
Energy felt good throughout. Still green when it comes to pull ups (band assisted) but otherwise ok. Kanga mince, beans and salad for dinner.

Evening!

Work is killing me. Is it Friday yet?

Cardio - 30 minute walk/jog. 180 cals roughly.

Strength - Kettlebell swings 10/12/20
Goblet squats - 3/5/20

Assessment - Pretty good day! Sirloin fillet and stir fried shroom and peppers for dinner.

Happy Saturday all,

Rest day for me yesterday.

Cardio: 12,968

Strength:
DB incline press: 3x15
Leg Ext: 2x20
Seated row: 3x15
DB lateral raise: 3x15
Lying leg curl: 3x15
Calf raise: 3x15

Assessment:
Home made chicken sandwiches for dinner.

Hey soldiers,

Magic Mondays.

Cardio: 17,954 steps

Strength: (15min warm up / down)
Bench press
1x6 @ 90kg
1x6 @ 95
1x6 @100

BB squats
1x6 @ 80
1x6 @ 90
1x6 @ 100

Trap Bar D/L
1x6 @ 107.5
2x6 @ 117.5

DB curls
3x10 @ 34

Triceps Ext
1x10 @ 14.6
2x10 @ 17

Assesement:
Right shoulder held out no issues. Happy with form on squats and deads. Not confident to load anymore than that for now without sacrificing form. Bi's and Tri's need work. Decent energy throughout. Tuna, avocado, egg plant and cucumber for dinner.

Happy Tuesday but wish it was Friday all,

cardio 13,136 steps

strength
BB ohp 3 x 8 @ 40kg
Assisted pull up 3 x 8
DB upright row
1 x 10 @ 28.8
1 x 10 @ 33.6
2 x 10 @ 40
Hamstring curl
1 x 10 @ 60
2 x 10 @ 70
1 x 10 @ 80
Calf raise
1 x 10 @ 24
2 x 10 @ 40
1 x 10 @ 45

Assessment Felt sluggish, lack of sleep but got it done. Shoulder discomfort so didn't load up for ohp. Eggs and toast for dinner.

Hey soldiers,

Half mark Wednesday!

Cardio 60 min bike ride

strength Rest day

Assessment Slowly catching up on much needed sleep. Eggs and salad for dinner.

☺