"TLFC" exercise and accountability support!
Replies
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Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and 2nd to last day at school.
Cardio: jog/walk- 90 minutes (500 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Steak and eggs for dinner.
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Hey gang!
I like myself unconditionally!
Happy Thursday! A couple of clients, then kbox, then last day of school and
then back for full evening schedule. Thursdays are usually my longest days.
Cardio: walk/jog- 90 minutes (500 calories)
Strength: triceps- pressdowns, cable overhead extensions, close grip bench press, reverse grip kickbacks 4x12,10,8,6
Assessment: Pork chops and vegetables for dinner.
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Hey gang!
I like myself unconditionally!
Happy TGIF! 4 morning clients then 5 evening clients. With no more yard duty till August, I think I'll shop for groceries after gym in the mornings now instead of in the evening.
Cardio: jog/walk- 3 miles (350 calories)
Strength: back day- pullups, bent over barbell rows, seated cable rows, straight arm pulloevers 4x12,10,8,6
Assessment: Shrimp and broccoli for dinner last night. Time to really start focusing on losing these last 20lbs.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Quad day!!! Just have to clean and do laundry so pretty much a kick back day.
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6
Assessment: Sushi last night for dinner.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kbox class tonight.
Cardio: walk - 350 calories
Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6
Assessment: Chicken adobo and rice for dinner.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. No mask requirements for members today. I may get to take mine off Thursday at the earliest, but by the 28th for sure. Woo hoo.
Cardio: jog/walk- 90 minutes (500 calories)
Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6
Assessment: Steak and salad for dinner.0 -
Hi, I am new to the group and this is my first post here. I started on the path to lose 40-50lbs focusing initially on my eating habits. Just recently, I have begun to add more structure around exercise. A little bit more about me: I am 48, female, 5'4", and currently 145lbs. I am looking at losing 20 more to reach my initial goal.
Cardio: walk- 60 minutes (273 calories) - May get on the rowing machine later if I get it set up, lugging it upstairs might be cardio enough!
Strength: Rest Day
Assessment: Planned dinner is salmon, brussel sprouts, and a sweet potato. Expected daily calories 1,2050 -
Hi, I am new to the group and this is my first post here. I started on the path to lose 40-50lbs focusing initially on my eating habits. Just recently, I have begun to add more structure around exercise. A little bit more about me: I am 48, female, 5'4", and currently 145lbs. I am looking at losing 20 more to reach my initial goal.
Cardio: walk- 60 minutes (273 calories) - May get on the rowing machine later if I get it set up, lugging it upstairs might be cardio enough!
Strength: Rest Day
Assessment: Planned dinner is salmon, brussel sprouts, and a sweet potato. Expected daily calories 1,205
Welcome! Doing this for years has helped to keep me aware and consistent. Keep it up!
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Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule. This is actually a day I slow down a little because there's only light cardio involved.
Cardio: jog/walk- 90 minutes (500 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Taco Bell for dinner- 3 chicken soft tacos Fresco and Burrito Supreme Fresco
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I've been working in the garden for two hours a day yesterday and the day before, tilling and pulling weeds. I'm trying to stay more active as a general rule. my babies (3 under 3) kept me up all night last night and i feel lazy today. need some motivation and tough love.0
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Cardio walk 2.83 miles 204 calories
Strength Squats 65# 5x5, Bench 35# 5x5, Barbell Row 50#, 5x5
Assessment under my calorie goal for the day. Mood a bit off today. Now that I am eating better and exercising, I am no longer content sitting at a computer for work all day. Even though I get up every hour, I find the act of sitting that much somewhat counteracting the good mood from the exercising.0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! A couple of clients, then kbox, then a full schedule of clients tonight.
Cardio: walk/jog- 90 minutes (500 calories)
Strength: triceps- pressdowns, cable overhead extensions, close grip bench press, reverse grip kickbacks 4x12,10,8,6
Assessment: Steak and salad for dinner.0 -
Hey gang!
I like myself unconditionally!
Happy TGIF! So the summer decline begins. Meaning many of my clients take time off for vacation.....starting today. So I have a pretty light day today. Only like 4 clients total.
Cardio: jog/walk- 3 miles (350 calories)
Strength: back day- pullups, bent over barbell rows, seated cable rows, straight arm pulloevers 4x12,10,8,6
Assessment: Shrimp and salad.
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Cardio: Rowing 1000m and walk 2.64 miles
Strength: Squat 67.5# 5x5, OHP 35# 5x5, Deadlift 70# 1x5
Assessment: Ate within deficit today, was down 0.2 on the scale this morning, always nice to see a loss.1 -
I'll throw mine out there. Pretty uneventful today.
Rode a bike for about 67 minutes at a moderate pace. MFP says that's worth about 950 cal burnt.
No strength training today. Legs were scheduled but after 2 games of ice hockey this week and my bike ride I need a rest.
Food and water were fine. A lil under my caloric/protein requirement for the day though:(0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Quad day!!! I didn't shop last night so I'll shop for groceries this morning. Working out with one of my friends, who also happens to be a client, this morning.
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6
Assessment: Panda Express for dinner. Orange chicken and teriyaki chicken (no sauce) with mix vegetables.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kbox class tonight.
Cardio: walk - 350 calories
Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6
Assessment: Taco Bell for dinner. Burrito supreme Fresco and 3 chicken soft tacos Fresco.
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Hey gang
I like myself unconditionally!
Happy Tuesday! Almost a full schedule and kbox class this morning.
Cardio: jog/walk- 90 minutes (500 calories)
Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6
Assessment: Steak and salad for dinner.
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Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule. Gonna pace myself today because I'm a little tired because of sleeping late last night.
Cardio: jog/walk- 90 minutes (500 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Lamb and salad for dinner.
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