"TLFC" exercise and accountability support!
Replies
-
Hey!
Cardio: 0 Leg felt a bit weak after workout
Strength: Legs- Barbell squat, Leg extension, Hamstring curl. Lifting heavier than last time. Probably will add lunges back.
Assessment: Steak mushrooms and sweet p1 -
Hiya!!
This morning: Hill intervals x3 jogging/walking up a long steep hill and walking back down. Had to rest for quite a while because it was very hard! But I'm proud as it was my first time doing these.
Then completed a weight circuit for legs. Stretched.
This afternoon: Went on a 1km jog/walk lap with my puppacinos.
Ate within my calories and drank all my water.
Super proud.2 -
Hey!
Just keep plugging away.
Cardio: Elliptical 30 minutes
Strength: Chest/Tris- Planks, bench press, barbell shoulder press, db press, superset db flys, cable flys, bb skull crusher, rope pull down, superset rope extension
Assessment: Subway
0 -
Seems like I missed a few days:). Roller skating Thursday, Saturday and Sunday for 273 minutes of cardio. No strength training.1
-
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning and then 5 this evening! MLK day and it's a celebration in the Bay because the 9ers are going to the SUPERBOWL!
Cardio: run/jog- 30 minutes (150 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: I ate like crap yesterday watching the NFC Championship. Back to work now.1 -
Happy Monday!
Cardio: 30 mins elliptical
Strength: Back/Bis-Planks, weighted pull ups, weighted chin ups, bent over barbell rows, machine bent over rows, lat pull downs, barbell curl, superset db curl, barbell preacher curl,
Assessment: Bacon egg and cheese sandwich0 -
Monday done!
Cardio:10 minutes on the rowing machine, 11,360 steps for the day
Strength:
bicep curl dumbbell
bicep curl barbell
bench press barbell
incline press barbell
overhead press dumbbell
bent over row dumbbell
deadlift smith machine
bent over row smith machine
shrug smith machine
Assessment:slowly working back into old routine after surgery, added a few more lifts with lighter weight to start1 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning and then 4 tonight. Ugh, cold today for us. But at least I'm indoors most of the time. Just gotta bring my gloves for yard duty cause I'm outside for 2 hours.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6
Assessment: Steak, rice and vegetables. Lol, weight went up due to all the partying on Sunday.
1 -
Hey!
Went to the gym in the evening for the first time. What a zoo!
Cardio: 20 mins elliptical
Strength: Legs- Barbell squat, Leg extension, Hamstring curl, Glute raises
Assessment: Turkey burger0 -
No workout Tuesday, can't seem to get leg day in after getting back:( Only 8,080 steps for the day, spent most of the day working on one car so not a lot of moving around.1
-
Hey!
Feeling amazing. I've always been going to the gym but the diet has been the difficult part. So far that's been in check.
Cardio: Elliptical 30 minutes
Strength: Chest/Tris- Planks, bench press, barbell shoulder press, db press, superset db flys, cable flys, bb skull crusher, rope pull down, superset rope extension
Assessment: Salmon and veggies0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! 4 clients this morning and then 5 tonight! Rain today. Ugh. That means I have to keep the kids indoors.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: Pork adobo and rice. Chest is pretty sore today.
1 -
Wednesday done!
Cardio:10 minutes on the rowing machine, 10,915 steps for the day
Strength:
bicep curl dumbbell
bicep curl barbell
bench press barbell
incline bench press barbell
overhead press dumbbell
bent over row dumbbell
tricep extension cable
front pulldown cable
Assessment:grilled cheese and herring1 -
Hey gang!
I like myself unconditionally!
Happy Thursday! 4 clients this morning and 4 tonight! Have to do laundry today!
Cardio: walk/jog- 60 minutes (350 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Left over pork adobo and rice.
1 -
Hey!
Today was my 'active rest' day. Dropped a lb week over week. Down about 6 lbs since Jan 2.
Cardio: 40 mins incline treadmill walk
Strength: 0
Assessment: Chicken stir fry0 -
Thursday done!
Cardio:roller skating, 74 minutes and 810 calories. 13,418 steps for the day.
Strength:none
Assessment:need to cut back on the calories1 -
Hey gang!
I like myself unconditionally!
Happy TGIF!!! 4 clients this morning then off! I'm just cleaning up later and also have to take care of registering our vehicles.
Cardio: jog/walk- 3 miles (350 calories)
Strength: legs- leg press, front squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6
Assessment: Thai food dinner. I had a papaya salad with grilled shrimp.
1 -
Happy Friday!
Mentally prepping for this weekend. Usually when the distractions and temptations come in.
Cardio: 30 mins incline treadmill
Strength: Back/Bis-Planks, weighted pull ups, weighted chin ups, bent over barbell rows, machine bent over rows, lat pull downs, barbell curl, superset db curl, barbell preacher curl,
Assessment: Ribs-treat meal0 -
Hey gang,
I like myself unconditionally!
Happy weekend! No clients this morning. DD's first competition of the year for Winterguard. All day affair.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Tosilog for dinner.
1 -
Hey!
Cardio: 0
Strength: Legs- Barbell squat, Leg extension, Glute raises
Assessment: Steak and sweet p0 -
Hey!
Cardio: Incline Treadmill 30 minutes
Strength: Chest/Tris- Planks, bench press, barbell shoulder press, db press, superset db flys, cable flys, bb skull crusher, rope pull down, superset rope extension
Assessment: Chicken lettuce wraps0 -
Catch up time!
Friday:rest day
Saturday:cardio:ice skating, 95 minutes and 686 calories
Sunday:cardio: roller skating, 138 minutes and 1496 calories
Assessment:Asian buffet Saturday. I think my fitness tracker is screwy, ice skating is much more physically demanding, but it always shows less calorie burn. Plus they don't list ice skating, have to use inline skating, close, but not the same thing.1 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning and then 5 this evening! Back to the grind!
Cardio: run/jog- 30 minutes (150 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: Had an okay weekend. Panda Express for dinner last night.
1 -
Hey!
Cardio: 30 mins elliptical
Strength: Back/Bis-Planks, Weighted pull ups, weighted chin ups, bent over barbell rows, machine bent over rows, lat pull downs, barbell curl, superset db curl, barbell preacher curl
Assessment: Beef Sandwich0 -
Monday done!
Cardio:10 minutes on the rowing machine, 11,451 steps for the day
Strength:
deadlift smith machine
bent over row barbell
lat pulldown cable
seated row cable
bench press barbell
shrug smith machine
incline bench press barbell
overhead press dumbbell
Assessment:chicken and tuna1 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning and then 4 tonight. Little fog this morning. Where I live we have giant windmills and they are just poking out of the fog and you can't see the hills underneath. Looks cool!
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6
Assessment: Steak, rice and vegetables.
1 -
Hey!
Doing heavier and heavier squats. Loving progressively overloading.
Cardio: 0
Strength: Legs- Barbell squat, Leg extension, Hamstring curl0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! 4 clients this morning and then 5 tonight! Pretty cold this morning. Lol, that means under 40 here in California!
Cardio: jog/walk- 30 minutes (250 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: Pho for dinner.
0 -
Hey!
Full rest day today.
Cardio:
Strength:
Assessment: Chicken wrap with veggies0 -
Dentist appointment yesterday morning, didn't get my normal "killing time" before work to post.
Tuesday:
Cardio:10 minutes on the rowing machine, 10,380 steps for the day
Strength:
seated leg curl machine
seated leg press
leg extension machine
seated calf raise leg press machine
back extension machine
crunch machine
weight sled
Assessment:love the weight sled, new addition at the gym
Wednesday:
Cardio:5 minutes on the rowing machine, 10,240 steps for the day
Strength:
bicep curl dumbbell
bicep curl barbell
bench press barbell
incline bench press barbell
overhead press dumbbell
bent over row dumbbell
Assessment:First 3 day workout week since surgery.1
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.5K Recipes
- 232.5K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions