Happy Thursday, all!
Took most of week off from exercise. Food has been on target.
Cardio: 45 minutes light jog.
Assessment: weight has been 161 to 162 this week.
Message Boards » Fitness and Exercise
TOPIC: "TLFC" exercise and accountability support! |
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Joined 2011-05-29 Posts: 1,368 |
June 28, 2012 06:20
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Joined 2011-07-08 Posts: 15,605 |
June 29, 2012 12:26
Hey gang,
I like myself unconditionally! Happy TGIF and LCW! Stats first: Start-182.6 Last-178.8 Today-177.6 Well looks like I'll end up short unless I lose 4lbs by tomorrow morning! But I'm cool with it right now. I'll just have to keep plugging away. Cardio: jog/walk- 3 miles (600 calories) Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 5x5 Assessment: I had a great eating and drinking day which gave me a good result today. 
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Joined 2011-07-08 Posts: 15,605 |
June 30, 2012 06:04
Hey gang,
I like myself unconditionally! Happy weekend! K-box this morning and 2 clients. Did okay the month of June, but didn't reach the goal I had set. With July here now, I got a couple of weeks before we leave for Florida and Disney Cruise so I'll be hittin' it hard till then. Cardio: kickboxing- 60 min (500 calories) Strength: NONE Assessment: Fair day yesterday.
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Joined 2011-05-29 Posts: 1,368 |
June 30, 2012 09:39
Happy Saturday, all!
Not a good week for getting exercise in, but back to it today. Strength Training: Upper body: Push ups: 5x5, 2x10. Spiderman push-ups: 5x5 Diamond pushups: 5x5 Hammer curls: 5x5x20lb Tricep dips 3x10. Abs/back: 3x20 scissor kicks, 3x10 abdominal raises, 2x30sec superman, 3x30sec plank, 2x30sec side planks. Shoulders: 5x5x15lb lateral raise, 3x10x20lb shoulder fly, 5x5x15lb front lateral raise. Food: Been on target all week. Assessment: Final weight for June is 162.2. Start was 167.2. That's a loss of 5 pounds. Haven't lost that much in one month in 2 years. For July, 160lb is the goal.
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Joined 2012-01-07 Posts: 237 |
June 30, 2012 14:14
Congrats on 5 lbs Brandi - wasn't your goal to lose just 1?!
Weird week for me as well. Very stressful time at work (had to let someone go, then pick up the slack.) Food not so good the last few days. Well I got three workouts in, so that counts for something. I had pretty good results with the program I've been using the past 5 weeks, but I'm going to shift gears for the next few for variety. Modified 5x strength routine: Circuit warmup - 3 rounds, no rest: 20 kettlebell swings, 25lbs 20 pushups 15 each side 1-arm dumbbell rows 35lbs 20 mountain climbers 30 jumping jacks 20 torso twists (about 10 minutes to do all three rounds) Workout A 3x5 power clean and push press, 95 lbs 5x5 squats, 185 lbs 5x5 flat bench, 205 lbs 3x6 bent-over barbell rows, 125 lbs 3x8 bicep curls, 35 lbs 3x10 hanging leg raises + 10 minutes spinning intervals (30 seconds on, 30 off) |
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Joined 2011-07-08 Posts: 15,605 |
July 01, 2012 07:44
QUOTE: Happy Saturday, all! Not a good week for getting exercise in, but back to it today. Strength Training: Upper body: Push ups: 5x5, 2x10. Spiderman push-ups: 5x5 Diamond pushups: 5x5 Hammer curls: 5x5x20lb Tricep dips 3x10. Abs/back: 3x20 scissor kicks, 3x10 abdominal raises, 2x30sec superman, 3x30sec plank, 2x30sec side planks. Shoulders: 5x5x15lb lateral raise, 3x10x20lb shoulder fly, 5x5x15lb front lateral raise. Food: Been on target all week. Assessment: Final weight for June is 162.2. Start was 167.2. That's a loss of 5 pounds. Haven't lost that much in one month in 2 years. For July, 160lb is the goal.
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Joined 2011-07-08 Posts: 15,605 |
July 01, 2012 07:45
QUOTE: Congrats on 5 lbs Brandi - wasn't your goal to lose just 1?! Weird week for me as well. Very stressful time at work (had to let someone go, then pick up the slack.) Food not so good the last few days. Well I got three workouts in, so that counts for something. I had pretty good results with the program I've been using the past 5 weeks, but I'm going to shift gears for the next few for variety. Modified 5x strength routine: Circuit warmup - 3 rounds, no rest: 20 kettlebell swings, 25lbs 20 pushups 15 each side 1-arm dumbbell rows 35lbs 20 mountain climbers 30 jumping jacks 20 torso twists (about 10 minutes to do all three rounds) Workout A 3x5 power clean and push press, 95 lbs 5x5 squats, 185 lbs 5x5 flat bench, 205 lbs 3x6 bent-over barbell rows, 125 lbs 3x8 bicep curls, 35 lbs 3x10 hanging leg raises + 10 minutes spinning intervals (30 seconds on, 30 off)
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Joined 2011-07-08 Posts: 15,605 |
July 01, 2012 07:46
Hey gang,
I like myself unconditionally! Happy weekend! Just TKO this morning. Yesterday after the gym, we went to the Alameda County Fair. Had a good time. Today we go my parents house to kick it. Cardio: walking- 30 min (189 calories) Strength: NONE Assessment: Fair food is high in calories.
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Joined 2011-07-08 Posts: 15,605 |
July 02, 2012 06:00
Hey gang,
I like myself unconditionally! Happy Monday! No clients this morning but one later and then TKO. My goal this month is to shoot for 175lbs, but with the cruise at the end of the month it's going to be tough! I will attain as much as I can before I leave though. Cardio: jog/walk- 3 miles (560 calories) Strength: quads- squats, leg press, leg extensions. 5x5 Assessment: Ate at both parents and inlaws yesterday so weight is up a little.
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Joined 2012-01-07 Posts: 237 |
July 02, 2012 15:22
QUOTE: Like the workout. May steal it. Thanks! Only problem is it ran a little long (about an hour and 20 minutes after cooldown/stretching.) Okay on a weekend, but I may need to tighten up the mid-week routines a bit. WORKOUT B: Same 10-minute circuit warmup as before 3x5 hang power snatch and overhead squats, at a wimpy 65 lbs 5x5 incline bench press, 155 lbs 3x10 pullups, unassisted (wide-grip, side-grip, and chin-up) 5x5 front squats, 105 lbs 3x8 decline bench skullcrushers (tricep extensions), 65 lbs 3x10 decline bench sit-ups 10 minutes spinning intervals (30 seconds on, 30 off) This was a few minutes shorter, as I supersetted the bench/pullups, and the squats/triceps. But I may cut out the ab work and move it to cardio days, just to get the workout closer to an hour. Food: good today! Oh, p.s., finished June at 196.4 (down a fraction for the week.)
Edited by spartacus69 On July 02, 2012 15:23
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Joined 2011-07-08 Posts: 15,605 |
July 03, 2012 05:40
QUOTE: QUOTE: Like the workout. May steal it. Thanks! Only problem is it ran a little long (about an hour and 20 minutes after cooldown/stretching.) Okay on a weekend, but I may need to tighten up the mid-week routines a bit. WORKOUT B: Same 10-minute circuit warmup as before 3x5 hang power snatch and overhead squats, at a wimpy 65 lbs 5x5 incline bench press, 155 lbs 3x10 pullups, unassisted (wide-grip, side-grip, and chin-up) 5x5 front squats, 105 lbs 3x8 decline bench skullcrushers (tricep extensions), 65 lbs 3x10 decline bench sit-ups 10 minutes spinning intervals (30 seconds on, 30 off) This was a few minutes shorter, as I supersetted the bench/pullups, and the squats/triceps. But I may cut out the ab work and move it to cardio days, just to get the workout closer to an hour. Food: good today! Oh, p.s., finished June at 196.4 (down a fraction for the week.)
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Joined 2011-07-08 Posts: 15,605 |
July 03, 2012 05:40
Hey gang,
I like myself unconditionally! Happy Tuesday! TKO this morning and 2 clients tonight. Spiderman starts today, but I may not be able to see it until later in the week being as I can't bring my DD to watch it with me. My BIL and SIL and niece are in town now so I have to make time to spend with them too before we head off to our cruise next week! Cardio:Tabata protocol Arc Trainer- 12 minutes (4 minute warm up, Tabata, 4 minute cool down) 236 calories. Strength:hamstrings and shoulders- seated leg curl, lying leg curl, shoulder press, side lateral, reverse flyes. 5x5 Assessment: No change, but no sweat!
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Joined 2011-07-08 Posts: 15,605 |
July 04, 2012 06:20
Hey gang
I like myself unconditionally! Happy Humpday! Happy 4th of July and Independence Day!!! Have a couple clients early this morning who wanted to make sure they worked out before indulging. Same with me so I'm in the gym at 7:00am to get my workout in. Cardio: walk/jog- 3 miles (590 calories) Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns. 5x5 Assessment: Down to my lowest weight again.
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Joined 2012-01-07 Posts: 237 |
July 04, 2012 10:33
Happy 4th of July!
Last strength day for the week. 10-min circuit warmup. 5x5 crossfit bear complex, pyramid to 90 pounds (hang power clean, front squat, push press, back squat, push press, repeat!) superset: 5x5 flat bench 205lbs 5x3 (each side) dumbbell snatch, 35lbs superset: 5x5 deadlifts, pyramid to 230 pounds (new PR!) 5x5 dumbbell curls 35lbs 10 minutes bodyweight calisthenics for cardio Grilling chicken dogs tonight, then shooting off fireworks. Got some really good ones this year! |
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Joined 2011-05-29 Posts: 1,368 |
July 04, 2012 12:02
Happy 4th, everyone!
Strength training: Lower Body: Squats: 3x10x40lb. Squats - Frog: 3x10. Squats with calf raises: 3x10x40lb. Forward lunges: 3x10. Reverse lunges: 3x10. Glute Kickbacks: 3x10. Glute Flutter Kicks: 3x10. One-legged Hip Bridges: 3x10. One-legged calf raises: 3x10. (NEW) One-legged squat: 3x10. Food: on target. Assessment: went up to 162. Goal for end of July is still 160lb.
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Joined 2011-07-08 Posts: 15,605 |
July 05, 2012 12:11
Hey gang
I like myself unconditionally! Happy Thursday! TKO this morning then my workout and later 2 clients. So this morning one of my TKO members (who has made a great transformation and is a MILF now) felt so good about how I've helped her that she gave me a GoPro professional portable HD recording camera!I told her that I couldn't accept something that expensive, but she said "Honey I'm rich, this is a drop in the bucket!" I can't pay enough for what you've done for me and how my husband is now reacting to my new body!" And that's why I do this!!! Can't wait to use it on my DISNEY CRUISE and the water slide!!! Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories) Strength:chest- incline bench, Hammer bench, dips, seated flyes. 5x5 Assessment:Up a little after family party, but busted my ass this morning!
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Joined 2011-07-08 Posts: 15,605 |
July 06, 2012 07:06
Hey gang,
I like myself unconditionally! Happy TGIF and LCW!By this time next week we'll be on a plane to Florida, so I need to finish cleaning up the house before we leave. Today just a little gym time and also some last minute shopping before the trip. Cardio: jog/walk- 3 miles (600 calories) Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 5x5 Assessment: Spent yesterday over at my MIL's eating and visiting with my BIL, SIL and niece.
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Joined 2012-01-07 Posts: 237 |
July 06, 2012 07:20
That's very cool about the gift Niner ... but one has to wonder, if a MILF hands you a video camera ... oh, never mind! ;-D
Cardio today; original Men's Health Spartacus circuit (slightly modified). 10 minutes calisthenics warmup AMRAP for 1 minute for each of the following, with 15 seconds rest in between exercises: Kettlebell swings Mountain Climbers Dumbbell Rows Goblet squats T-pushups w/ dumbbells Split Jumps Renegade Rows w/ dumbbells Side lunges w/ dumbbells Dumbbell Push-Press Rest two minutes between circuits, then repeat the entire circuit twice. Spartacus! Spartacus! Spartacus! |
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Joined 2011-05-29 Posts: 1,368 |
July 06, 2012 17:38
LOL, spartacus! Congrats on the nice gift, Niner!
Friday: Strength training Upper body: Push ups: 3x10 Spiderman push-ups: 5x5 Diamond pushups: 5x5 Tricep pushups: 5x5 (NEW) Abs/back: 5x15 scissor kicks, 4x15 abdominal raises, 2x30sec plank, 2x30sec side planks. Food: Have been a little over this week. PMS and overall bloated feeling. Weight floating between 161-163. Assessment: Have GOT to get back on the daily exercise routine. Major stress at work, plus the joy of dating, have been my excuses. No more.
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Joined 2011-07-08 Posts: 15,605 |
July 07, 2012 06:25
QUOTE: That's very cool about the gift Niner ... but one has to wonder, if a MILF hands you a video camera ... oh, never mind! ;-D Cardio today; original Men's Health Spartacus circuit (slightly modified). 10 minutes calisthenics warmup AMRAP for 1 minute for each of the following, with 15 seconds rest in between exercises: Kettlebell swings Mountain Climbers Dumbbell Rows Goblet squats T-pushups w/ dumbbells Split Jumps Renegade Rows w/ dumbbells Side lunges w/ dumbbells Dumbbell Push-Press Rest two minutes between circuits, then repeat the entire circuit twice. Spartacus! Spartacus! Spartacus!
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Joined 2011-07-08 Posts: 15,605 |
July 07, 2012 06:26
QUOTE: LOL, spartacus! Congrats on the nice gift, Niner! Friday: Strength training Upper body: Push ups: 3x10 Spiderman push-ups: 5x5 Diamond pushups: 5x5 Tricep pushups: 5x5 (NEW) Abs/back: 5x15 scissor kicks, 4x15 abdominal raises, 2x30sec plank, 2x30sec side planks. Food: Have been a little over this week. PMS and overall bloated feeling. Weight floating between 161-163. Assessment: Have GOT to get back on the daily exercise routine. Major stress at work, plus the joy of dating, have been my excuses. No more.
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Joined 2011-07-08 Posts: 15,605 |
July 07, 2012 06:26
Hey gang,
I like myself unconditionally! Happy weekend! K-box this morning and 2 clients. Pick BIL, SIL and niece today so they can hang out with us. Later today I'll start working on the list for all our needs on the cruise! Cardio: kickboxing- 60 min (500 calories) Strength: NONE Assessment: Calories were high yesterday.
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Joined 2011-05-29 Posts: 1,368 |
July 07, 2012 08:25
Saturday!
Cardio: HIIT 1. 2 minute warm up - light jog. 2. Sprint 15 seconds and recover jog for 45 seconds. 20 sets (20 minutes total). 3. 10 minutes light paced jog. Food: on target.
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Joined 2011-07-08 Posts: 15,605 |
July 08, 2012 06:23
Hey gang,
I like myself unconditionally! Start-179 Today- 182.2 Happy weekend! Just TKO this morning. Well, I'm way up after yesterday. Kinda had too much food. But I expected it since it's not everyday my BIL, SIL and niece stay with us. Need to refocus and cut back some before we leave next Friday! Cardio: walking- 30 min (189 calories) Strength: NONE Assessment: I had a quarter pounder yesterday for lunch.
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Joined 2012-01-07 Posts: 237 |
July 08, 2012 06:30
QUOTE: Assessment: Have GOT to get back on the daily exercise routine. Major stress at work, plus the joy of dating, have been my excuses. No more. And the HEAT and HUMIDITY, my god! I went out at 7:30 am yesterday to clean my car. It was already 90+ and very humid. Killed me for the rest of the day. I only worked out 4 times last week and felt like a slacker, but couldn't find the energy to do more. Anyway, Sunday, back to full-body workout A. Circuit warmup - 10 minutes. 3x5 power clean and push press, increased to 105 lbs 5x5 squats, 185 lbs 5x5 flat bench, 205 lbs 3x6 bent-over barbell rows, 125 lbs 3x8 bicep curls, increased to 40 lbs + 10 minutes spinning intervals (30 seconds on, 30 off) I dropped the ab work and supersetted the bench, rows and curls, which helped get the time down to around 70 minutes total. |
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