"TLFC" exercise and accountability support!
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Assessment: Feeling pretty good but my legs are a little tired from my 3mile jog yesterday.
Strength: Week 1 5/3/1
Bench Press 5/5/5+
Weighted Dips 5 x 8-10 (hell yeah, I graduated from bodyweight dips)
High-Low Cable Crossover 5 x 10
Skull Crusher 5 x 6-8
Rope Extensions 5 x 8-10
Cardio: Yeah I pussed out today, I want to save my legs for tomorrow's Squat workout; I will try and get some light cardio in tomorrow.
Diet: 20 cal's over for the day, no biggie0 -
Assessment: Feeling pretty good but my legs are a little tired from my 3mile jog yesterday.
Strength: Week 1 5/3/1
Bench Press 5/5/5+
Weighted Dips 5 x 8-10 (hell yeah, I graduated from bodyweight dips)
High-Low Cable Crossover 5 x 10
Skull Crusher 5 x 6-8
Rope Extensions 5 x 8-10
Cardio: Yeah I pussed out today, I want to save my legs for tomorrow's Squat workout; I will try and get some light cardio in tomorrow.
Diet: 20 cal's over for the day, no biggie0 -
Hey gang,
I like myself unconditionally!
Happy Tuesday! Have to bring the car in for new rear brakes. Since the shop isn't too far away, I'm just going drop it off and walk to the gym from there. Then later walk to go pick it up.
Cardio:elliptical- Tabata protocol level 10-20 30 min (450 calories)
Strength:hamstrings and shoulders- seated leg curls, stiff legged deadlifts, smith machine shoulder press, side laterals, bent over laterals. 3x8-10
Assessment: Flushed out a lot of water yesterday. Will continue to flush out more.0 -
Yesterday was a great day! 60 mins circuit training with high intensity intervals in the morning. 60 mins lifting in the afternoon including clean and jerks with 45 lb bar (4 sets of 15), wide lunges with kettlebells, chest press (increased my weight 10 lbs), rows, dips, bicep curls, shoulder shrugs and hamstring curls. Feel amazing today!0
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Sounds like everyone had a good day!0
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Todays workout:
2 rounds of: 2 minutes each-
Run 7.5 mph treadmill
Floor sweepers 1st minute/Plank 2nd minute
Run 7.5 mph treadmill
pushups 1st minute/pullups 2nd minute
StairMill level 14
Weight Sled Push down, pull back
Run 7.5 mph tradmill
Wall Balls 1st minute/ Jumprope 2nd minute
Run 7.5 mph treadmill
24" box jump 1st minute/bodyweigh squats 2nd minute
Stairmill
Run 7.5 mph treadmill
Sledge hammer on tire 1st minute right handed 2nd minute left handed
Wanted to do three rounds but I could tell the new guys were pretty beat. Cardio ended up being 2.5 miles on the treadmill0 -
Assessment: Felt tired today, managed a good lifting session but felt too pooped for cardio.
Strength 5/3/1
Hack Squats 5/5/5+
Quad's Superset 1: Walking LUnches 5 x 8 -> Leg Extensions 5 x 10
Hamstrings: Superset 2: Romanian Deadlifts 5 x 8 -> Lying Leg Curl 5 x 10
Cardio: Yeah I failed here again. LOL0 -
Still working on the day
Strength - for 103 calories
2 x 10, unless there's another number
Incline push ups
Shoulder flys
Bent (back?) flys
Triceps extension
Upright rows
Bent rows
Glute/hamstring kickbacks x15
Lunges x15
Squats x 15
Good mornings x 15
Cardio - 370 calories
Tae Bo/ kickboxing hybrid
Way over in my water yesterday but that helped with all the sodium, and food was good- I managed to hit my protein!
Assessment: trying to slow my weights down a bit to make sure I have my form right. I don't want my knee to feel like that again.
All in all I feel good.
Has anyone ever pulled an ab muscle? How long does it take to heal? Every time I try do a push up, the arms are cooperating, but one little spot on my left front abdominal hurts like hell0 -
Has anyone ever pulled an ab muscle? How long does it take to heal? Every time I try do a push up, the arms are cooperating, but one little spot on my left front abdominal hurts like hell
I wouldn't say it's a pull but maybe a slight strain right now. I really only notice it when I'm deadlifting and after I do my ab work. For it to heal you basically have to stop everything for some period of time. Your Ab's are a support muscle for almost all exercises, maybe 100% of exercises. I honestly can't think of one where you don't use them to stabilize yourself.0 -
Has anyone ever pulled an ab muscle? How long does it take to heal? Every time I try do a push up, the arms are cooperating, but one little spot on my left front abdominal hurts like hell
I wouldn't say it's a pull but maybe a slight strain right now. I really only notice it when I'm deadlifting and after I do my ab work. For it to heal you basically have to stop everything for some period of time. Your Ab's are a support muscle for almost all exercises, maybe 100% of exercises. I honestly can't think of one where you don't use them to stabilize yourself.
Yeah, that's like the worst thing to hurt. It sounds like only certain activities are straining it though so I would just avoid those for a few days and keep on with the rest.0 -
Thanks you guys. It only really hurts on push ups. The pain is getting less and less each week, so that's a good thing!0
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Ok so my left knee has been kind of making this ...crackling/sparking sensation every so often? like today in the car with all the clutching (since I drive stick) it was doing it - it wasn't painful per se but it would send a little spark out to my leg above or below the knee and then if I put my hand on the knee I could sort of feel a ..... I mean crackling is the best I can think of. What is this? Should I worry?0
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Man I'm just messed up today:
Cardio - 1 hr jogging + walking (its about 3.5 miles I think but never measured it well since it involves some loopies in the park) -- 400 calories
Strength - >_>
So I'm doing various squats and walking lunges as I go and the lunges were fine but man my hips are tight for some reason. First set of squats was hard and actually hurt for a bit afterwards.
I wasn't one of those overweight peopel that had aches and pains all the time. Its the exercise that's giving me the aches and pains. False advertising, I tell you.0 -
Man I'm just messed up today:
Cardio - 1 hr jogging + walking (its about 3.5 miles I think but never measured it well since it involves some loopies in the park) -- 400 calories
Strength - >_>
So I'm doing various squats and walking lunges as I go and the lunges were fine but man my hips are tight for some reason. First set of squats was hard and actually hurt for a bit afterwards.
I wasn't one of those overweight peopel that had aches and pains all the time. Its the exercise that's giving me the aches and pains. False advertising, I tell you.
Squatting can cause pain in your hip-flexors, make sure you're stretching them well. The walking lunges can affect it too. I do love walking lunges though, new favorite leg support exercise.0 -
Yesterday was a great day! 60 mins circuit training with high intensity intervals in the morning. 60 mins lifting in the afternoon including clean and jerks with 45 lb bar (4 sets of 15), wide lunges with kettlebells, chest press (increased my weight 10 lbs), rows, dips, bicep curls, shoulder shrugs and hamstring curls. Feel amazing today!0
-
Todays workout:
2 rounds of: 2 minutes each-
Run 7.5 mph treadmill
Floor sweepers 1st minute/Plank 2nd minute
Run 7.5 mph treadmill
pushups 1st minute/pullups 2nd minute
StairMill level 14
Weight Sled Push down, pull back
Run 7.5 mph tradmill
Wall Balls 1st minute/ Jumprope 2nd minute
Run 7.5 mph treadmill
24" box jump 1st minute/bodyweigh squats 2nd minute
Stairmill
Run 7.5 mph treadmill
Sledge hammer on tire 1st minute right handed 2nd minute left handed
Wanted to do three rounds but I could tell the new guys were pretty beat. Cardio ended up being 2.5 miles on the treadmill0 -
Assessment: Felt tired today, managed a good lifting session but felt too pooped for cardio.
Strength 5/3/1
Hack Squats 5/5/5+
Quad's Superset 1: Walking LUnches 5 x 8 -> Leg Extensions 5 x 10
Hamstrings: Superset 2: Romanian Deadlifts 5 x 8 -> Lying Leg Curl 5 x 10
Cardio: Yeah I failed here again. LOL0 -
Still working on the day
Strength - for 103 calories
2 x 10, unless there's another number
Incline push ups
Shoulder flys
Bent (back?) flys
Triceps extension
Upright rows
Bent rows
Glute/hamstring kickbacks x15
Lunges x15
Squats x 15
Good mornings x 15
Cardio - 370 calories
Tae Bo/ kickboxing hybrid
Way over in my water yesterday but that helped with all the sodium, and food was good- I managed to hit my protein!
Assessment: trying to slow my weights down a bit to make sure I have my form right. I don't want my knee to feel like that again.
All in all I feel good.
Has anyone ever pulled an ab muscle? How long does it take to heal? Every time I try do a push up, the arms are cooperating, but one little spot on my left front abdominal hurts like hell0 -
Ok so my left knee has been kind of making this ...crackling/sparking sensation every so often? like today in the car with all the clutching (since I drive stick) it was doing it - it wasn't painful per se but it would send a little spark out to my leg above or below the knee and then if I put my hand on the knee I could sort of feel a ..... I mean crackling is the best I can think of. What is this? Should I worry?0
-
Man I'm just messed up today:
Cardio - 1 hr jogging + walking (its about 3.5 miles I think but never measured it well since it involves some loopies in the park) -- 400 calories
Strength - >_>
So I'm doing various squats and walking lunges as I go and the lunges were fine but man my hips are tight for some reason. First set of squats was hard and actually hurt for a bit afterwards.
I wasn't one of those overweight peopel that had aches and pains all the time. Its the exercise that's giving me the aches and pains. False advertising, I tell you.0
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