"TLFC" exercise and accountability support!
Replies
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kbox today. Gearing up for school to start next week.
Cardio: walk/jog- 90 minutes (500 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.
Assessment: Pork chops and salad for dinner.
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Hey gang!
I like myself unconditionally!
Happy TGIF! Full schedule and a new client today. Will grocery shop later.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment: Lamb and salad for dinner.
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Hey gang,
I like myself unconditionally!
Happy weekend! Quad day!!! Just my regular day off and workout.
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6
Assessment: Leftovers for dinner.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kbox class tonight. School starts tomorrow. I have an orientation meeting today at the middle school I yard monitor at today after my first gym shift.
Cardio: walk - 350 calories
Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6
Assessment: Lasagna and salad for dinner.
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. FIRST DAY OF SCHOOL here. Haven't seen a full school in over 1 and a half years so this will be new. Kinda of excited.
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 last night.
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Hey gang!
I like myself unconditionally!
Happy Humpday! Well my new Wednesday schedule starts today with a client at 7am. First day of school was good though traffic was horrendous. Good thing I don't work far away from my daughter's highschool.
Cardio: jog/walk- 90 minutes (500 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Steak and broccoli yesterday for dinner.
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I'd love some feedback to make sure I'm not missing something
I'm using a marcy mwm-990. I can't do squats and some other things because of physical limitations.
m-w-f all 3 sets of 15
seated bench press
triceps push-down
wide lat pull-down
high pulley ab crunch
seated bicep curl
upright row
leg curl
outer leg kick
back kick
inner thigh leg cross
leg extensions
tue - thurs
treadmill but it is more physical therapy then cardio(upgraded from wheelchair to walker so far)
diet is about 1500 cal with plenty of protein. but I need to drink more water.
please let me know if you see something I am missing. I am just beginning so it doesn't have to be optimal but I want to make sure I am hitting all the muscle groups properly.
I would also like to know would this be a permanent workout or should i change things as time goes on?
hope I'm not asking to much.
thank you0 -
Try doing an assisted squat. Still gotta work the legs even if load isn't too hard.madbowman1745 wrote: »I'd love some feedback to make sure I'm not missing something
I'm using a marcy mwm-990. I can't do squats and some other things because of physical limitations.
m-w-f all 3 sets of 15
seated bench press
triceps push-down
wide lat pull-down
high pulley ab crunch
seated bicep curl
upright row
leg curl
outer leg kick
back kick
inner thigh leg cross
leg extensions
tue - thurs
treadmill but it is more physical therapy then cardio(upgraded from wheelchair to walker so far)
diet is about 1500 cal with plenty of protein. but I need to drink more water.
please let me know if you see something I am missing. I am just beginning so it doesn't have to be optimal but I want to make sure I am hitting all the muscle groups properly.
I would also like to know would this be a permanent workout or should i change things as time goes on?
hope I'm not asking to much.
thank you
https://www.youtube.com/watch?v=g5jstlKyaw4
Instead of a TRX, hold on to a bar or pole to assist you.
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I could try that. are the leg exercises I'm doing not good enough? i can add assisted squats if i need more.0
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The leg exercises you're doing are isolation movements that don't activate leg muscles like a compound movement does. It's always good to have at least one compound movement.madbowman1745 wrote: »I could try that. are the leg exercises I'm doing not good enough? i can add assisted squats if i need more.
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kbox today. Longest day of my week.
Cardio: walk/jog- 90 minutes (500 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.
Assessment: Lamb, salad and rice.
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ok i will add them thank you0
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Hey gang!
I like myself unconditionally!
Happy TGIF! Full schedule to finish off my weekend.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment: Chicken adobo and rice for dinner.
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Hey gang,
I like myself unconditionally!
Happy weekend! Not much going on except my regular cleaning, grocery and laundry stuff.
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6
Assessment: Sushi for dinner.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kbox class tonight. After a full week of school now, today I go in and see if their were any kids that were tested postitive for COVID.
Cardio: walk - 350 calories
Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6
Assessment: Lasagna and french bread for dinner.
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. Well just one kid got COVID in school. That's a relief.
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 corn for dinner.
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Hey gang!
I like myself unconditionally!
Happy Humpday! New month and new aspirations! Best of all, FOOTBALL IS BACK!!!!!!
Cardio: jog/walk- 90 minutes (500 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Lamb and broccoli yesterday for dinner.
0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kbox today. Longest day of my week.
Cardio: walk/jog- 90 minutes (500 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.
Assessment: Flanken short ribs and salad for dinner.
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Hey gang!
I like myself unconditionally!
Happy TGIF! Full schedule and had to come in extra early to cover for sick employee.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment: Flanken short ribs and rice.
0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Regular cleaning, grocery and laundry stuff and getting ready for FFL draft!!!!!
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6
Assessment: Sushi for dinner.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kbox class tonight. No school, so no yard duty.
Cardio: walk - 350 calories
Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6
Assessment: Korean barbecue for dinner last night.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. Back to schedule after holiday.
Cardio: jog/walk- 90 minutes (500 calories)
Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6
Assessment: Pork sausage and salad for dinner.
0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! My earliest workday. First client at 6:45am. Good thing it's also the regular short 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 vegetables.
0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kbox today.
Cardio: walk/jog- 90 minutes (500 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.
Assessment: Pork sausage, rice and salad.
0 -
Hey gang!
I like myself unconditionally!
Happy TGIF! Full schedule and two new clients today.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment: Flanken short ribs and rice.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Regular cleaning, grocery and laundry today.
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6
Assessment: Lamb and vegetables yesterday.
0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kbox class tonight. Still so hot here and likely will be till November.
Cardio: walk - 350 calories
Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6
Assessment: Sushi for dinner.
0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. Still hot here.
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 -
Hey gang!
I like myself unconditionally!
Happy Humpday! My earliest workday. First client at 6:45am. Good thing it's also the regular short 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 vegetables.
0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kbox today.
Cardio: walk/jog- 90 minutes (500 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.
Assessment: Flanken short rib, green beans and rice for dinner.
0
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