TOPIC: "TLFC" exercise and accountability support! |
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Joined 2011-09-09 Posts: 185 |
May 04, 2012 01:28
QUOTE: With a Warrior Dash coming up on the 12th, will be focusing on cardio for the next week, then back to the "usual" routine. Thursday: Cardio: 45 minutes of light jogging. Food: on target. May 1st starting weight: 167.2 Goal is to get down to 165. Good luck, I know you can do it! |
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Joined 2011-09-09 Posts: 185 |
May 04, 2012 01:32
Oh my goodness....4 hours of heavy salsa dancing later - 1427 calories burned. I LOVE what I do!!!!
Also, spent 300 dollars on all new clothes that actually fit me. Donated two 30-gal trash bags full of old clothes i shrunk out of. Im never looking back and it feels SO GOOD!! |
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Joined 2011-07-08 Posts: 15,628 |
May 04, 2012 07:12
QUOTE: Oh my goodness....4 hours of heavy salsa dancing later - 1427 calories burned. I LOVE what I do!!!! Also, spent 300 dollars on all new clothes that actually fit me. Donated two 30-gal trash bags full of old clothes i shrunk out of. Im never looking back and it feels SO GOOD!! 
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Joined 2011-07-08 Posts: 15,628 |
May 04, 2012 07:14
Hey gang,
I like myself unconditionally! Happy TGIF and LCW! I'm doing my cardio this morning then I'm off to see the AVENGERS!!!!! And yes I will have a hot dog and nachos! Will hit the gym a second time later in the day to comp some of the calories, but I ALWAYS eat at the theaters! Cardio: jog/walk- 3 miles (600 calories) Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6 Assessment: Must have been retaining a lot of water because I had a major drop this morning.
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Joined 2012-01-07 Posts: 237 |
May 04, 2012 09:48
Lol, have fun at the movie, Niner.
Missed Thursday; business meetings early and late. Bad food. Friday: Deads, Back & Biceps Inverted rows (bodyweight) 2x10 Barbell Deadlifts, 3 warmup sets, 3 working sets, 8, 6, 6 at 195 3 sets pull ups, 15, 12, 10 3 sets chin ups, 15, 12, 10 2 sets barbell rows, 10, 8 at 135 1-arm dumbbell rows, 15x 45s 3x10 ez-bar curls, 65 lbs 2x8 suppinated dumbbell curls, 30 1x6 regular dumbbell curls, 30 All weight same as last time. Happy Friday everyone! |
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Joined 2011-07-08 Posts: 15,628 |
May 05, 2012 06:52
QUOTE: Lol, have fun at the movie, Niner. Missed Thursday; business meetings early and late. Bad food. Friday: Deads, Back & Biceps Inverted rows (bodyweight) 2x10 Barbell Deadlifts, 3 warmup sets, 3 working sets, 8, 6, 6 at 195 3 sets pull ups, 15, 12, 10 3 sets chin ups, 15, 12, 10 2 sets barbell rows, 10, 8 at 135 1-arm dumbbell rows, 15x 45s 3x10 ez-bar curls, 65 lbs 2x8 suppinated dumbbell curls, 30 1x6 regular dumbbell curls, 30 All weight same as last time. Happy Friday everyone!
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Joined 2011-07-08 Posts: 15,628 |
May 05, 2012 06:52
Hey gang,
I like myself unconditionally! Happy weekend! Kickboxing this morning then later on I take my DD to watch "Mirror, Mirror"! I saw the "Avengers" yesterday and it was totally awesome! I'm gonna watch it again (I get free tickets since my sister and brother in law are both managers for Regal theatres) with the DW when she gets back from San Diego. Cardio: kickboxing- 60 min (500 calories) Strength: NONE Assessment: I was WAY over in calories from yesterday,but the scale was kind this morning.
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Joined 2012-01-07 Posts: 237 |
May 05, 2012 10:48
QUOTE: Curious why you do pullups and chin ups in same session. But good back and bi's! Hadn't really thought about it, lol. I guess it's habit from doing P90X, which has wide-grip pullups, chin ups, reverse-grip chins, and yet another grip variation for pullups, all in the same chest & back workout. Also the order of my list is a little misleading, as those are done in supersets with the inverted rows and the warm-up sets for the deadlifts. That part of the workout goes pretty fast, very little rest between sets, almost cardio. But then the working set deadlifts begin! So it's Saturday, weigh-in day ... and I'm UP 1.4 lbs. WTF? I had ONE bad food day this week, and missed ONE cardio workout. No change in how the new smaller-size clothes are fitting. Dude in the mirror looks alright. So I'm thinking it's water weight, and possibly muscle growth from the strength workouts. But that much? Probably not. Frustrating. Cardio today: 30 minutes spinning to a free podcast. Killer! ~250 cals. 40 minutes doing the Men's Health "Spartacus" workout. ~400 cals. Food: good so far. Going to a Cinco de Mayo party tonight ... will have to play it right. Hey Niner, is there any way to get an ACCURATE count of my RMR or BMR?
Edited by spartacus69 On May 05, 2012 10:52
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Joined 2011-05-29 Posts: 1,370 |
May 05, 2012 11:17
Hello, all! Some great workouts going on.
@Spartacus: I'm up a couple pounds this week, myself. I figure it's a mix of water retention and a couple off days in the eating. I'm sure it'll drop back off soon enough. Saturday: Cardio. HIIT sprint/jog mix 1. 2 minute warm up - light jog. 2. Sprint 15 seconds and recover jog for 45 seconds. 15 sets (15 minutes total). 3. 10 minutes light paced jog. 4. 1 minute sprint intervals with 1 minute of jogging. 13 minutes. 5. 5 minutes stretching. Food: Off to a pool party. Not expecting to overeat.
Edited by brandiuntz On May 05, 2012 11:19
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Joined 2012-01-07 Posts: 237 |
May 06, 2012 10:21
Thanks Brandi; you're probably right!
Sunday Strength Day: Chest & Back Mixed up the routine a little bit, so I could incorporate supersets throughout the workout, keeping the heart rate elevated (very little rest time.) I should probably invest in a HRM at some point, lol. 10 minute cardio/calisthenic warmup Pushups and inverted rows, 3x12 supersets with no rest. Flat bench press and wide-grip pullups (first three supersets), then bench press and 1-arm dumbbell rows (last three.) Incline bench press and side-grip pullups (four supersets). 2-arm bent-over dumbell rows and military push-ups, 2 supersets. |
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Joined 2011-05-29 Posts: 1,370 |
May 06, 2012 16:33
Sunday: Softball!
Two games. I was a sub for first game, so really, only 60 minutes as catcher. We won both games. Played well, had fun. Didn't feel like much exercise, though. Food: on target, calorie-wise. Enjoyed some extra chocolate.
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Joined 2011-07-08 Posts: 15,628 |
May 07, 2012 06:34
QUOTE: QUOTE: Curious why you do pullups and chin ups in same session. But good back and bi's! Hadn't really thought about it, lol. I guess it's habit from doing P90X, which has wide-grip pullups, chin ups, reverse-grip chins, and yet another grip variation for pullups, all in the same chest & back workout. Also the order of my list is a little misleading, as those are done in supersets with the inverted rows and the warm-up sets for the deadlifts. That part of the workout goes pretty fast, very little rest between sets, almost cardio. But then the working set deadlifts begin! So it's Saturday, weigh-in day ... and I'm UP 1.4 lbs. WTF? I had ONE bad food day this week, and missed ONE cardio workout. No change in how the new smaller-size clothes are fitting. Dude in the mirror looks alright. So I'm thinking it's water weight, and possibly muscle growth from the strength workouts. But that much? Probably not. Frustrating. Cardio today: 30 minutes spinning to a free podcast. Killer! ~250 cals. 40 minutes doing the Men's Health "Spartacus" workout. ~400 cals. Food: good so far. Going to a Cinco de Mayo party tonight ... will have to play it right. Hey Niner, is there any way to get an ACCURATE count of my RMR or BMR?
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Joined 2011-07-08 Posts: 15,628 |
May 07, 2012 06:34
QUOTE: Hello, all! Some great workouts going on. @Spartacus: I'm up a couple pounds this week, myself. I figure it's a mix of water retention and a couple off days in the eating. I'm sure it'll drop back off soon enough. Saturday: Cardio. HIIT sprint/jog mix 1. 2 minute warm up - light jog. 2. Sprint 15 seconds and recover jog for 45 seconds. 15 sets (15 minutes total). 3. 10 minutes light paced jog. 4. 1 minute sprint intervals with 1 minute of jogging. 13 minutes. 5. 5 minutes stretching. Food: Off to a pool party. Not expecting to overeat.
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Joined 2011-07-08 Posts: 15,628 |
May 07, 2012 06:35
QUOTE: Thanks Brandi; you're probably right! Sunday Strength Day: Chest & Back Mixed up the routine a little bit, so I could incorporate supersets throughout the workout, keeping the heart rate elevated (very little rest time.) I should probably invest in a HRM at some point, lol. 10 minute cardio/calisthenic warmup Pushups and inverted rows, 3x12 supersets with no rest. Flat bench press and wide-grip pullups (first three supersets), then bench press and 1-arm dumbbell rows (last three.) Incline bench press and side-grip pullups (four supersets). 2-arm bent-over dumbell rows and military push-ups, 2 supersets.
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Joined 2011-07-08 Posts: 15,628 |
May 07, 2012 06:35
Hey gang,
I like myself unconditionally! Happy Monday! Got a couple of clients this morning, an eval, one this evening and then TKO class. I had a pretty good weekend and did okay, but could have done better. Lol, the theatre visits didn't help much. But onward and downward! Cardio:jog/walk- 3 miles (560 calories) Strength:quads- squats, leg press, leg extensions. 12,10,8,6 increasing weight each set. Assessment: I caved in for Taco Bell last night and I'm sure that's my weight's up a little.
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Joined 2012-01-07 Posts: 237 |
May 07, 2012 07:25
QUOTE: Most of the online formulas are pretty accurate if you're honest with your actual activity. Try using the Mifflin/St. Jeor method of calculation since it's seems a little more accurate IMO. Thanks. Mifflin's sedentary (desk job) RMR number seems like what I expect; other activity-based calculators are giving me much higher numbers. |
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Joined 2012-01-07 Posts: 237 |
May 07, 2012 18:04
Legs & Shoulders today; yes, two strength days in a row, but I just wasn't in a cardio mood.
10 minutes cycling warmup Dumbbell Deadlifts - 2x10 Power Clean & Press - 2 warmup sets, 3 working sets Then on to the supersets: Squats & Upright Rows x2 sets each Squats & Dumbell Shoulder Flyes x2 Squats & Dumbell Shoulder Front Raises x2 Last set of squats followed by 20 quick bodyweight squats - oh the burn! Stiff Leg Deadlifts & Lunges x2 5 minutes stretching. Food: slightly over on carbs today, but overall very good. |
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Joined 2012-01-07 Posts: 237 |
May 07, 2012 18:16
Forgot to mention: my sister-in-law wants me to do a Tough Mudder with her next year!
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Joined 2011-07-08 Posts: 15,628 |
May 08, 2012 05:54
QUOTE: Legs & Shoulders today; yes, two strength days in a row, but I just wasn't in a cardio mood. 10 minutes cycling warmup Dumbbell Deadlifts - 2x10 Power Clean & Press - 2 warmup sets, 3 working sets Then on to the supersets: Squats & Upright Rows x2 sets each Squats & Dumbell Shoulder Flyes x2 Squats & Dumbell Shoulder Front Raises x2 Last set of squats followed by 20 quick bodyweight squats - oh the burn! Stiff Leg Deadlifts & Lunges x2 5 minutes stretching. Food: slightly over on carbs today, but overall very good.
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Joined 2011-07-08 Posts: 15,628 |
May 08, 2012 05:55
Hey gang,
I like myself unconditionally! Stats first: Start- 189 Today- 187.8 Happy Tuesday! Short of goal this week and I know it had to do with movie going, but don't plan to see anything till the next month again, so I won't be distracted. Even if I do go, I'll just have to restrain from indulging too much. TKO this morning and 2 clients tonight for PT. I'm going to start working on prepping the van (which just got paid off this month) for the semi annual clay bar, polish and wax routine I do. 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. 12,10,8,6 increasing weight each set. Assessment: Was a little disappointed, but can't be distracted.
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Joined 2011-05-29 Posts: 1,370 |
May 08, 2012 19:30
Happy Tuesday, all.
Short full body strength training today (wasn't feeling cardio): Bicep curls: 3x5x20lb Pushups: 3x10 Diamond pushups (full body, not knees): 5x5 Squats: 3x10x40lb Calf raises: 3x15 Frog squats: 3x10. Scissor kicks: 3x20 Plank: 1x30sec Forward lunges: 1x10. Food: On target. Assessment: dropped some of that "extra" weight I gained last week.
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Joined 2011-05-29 Posts: 1,370 |
May 08, 2012 19:30
QUOTE: Forgot to mention: my sister-in-law wants me to do a Tough Mudder with her next year! You should totally do it!
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Joined 2012-01-07 Posts: 237 |
May 09, 2012 06:55
Pre-registered for the April 2013 Tough Mudder! Still have time to back out, lol. We'll see how sis-in-law holds up. Brandi have you done one before? My main concern is running, which my knees won't let me do ...
Yesterday's food almost perfect; slightly under the net target. No exercise though. Abs & Cardio this morning: P90X Ab Ripper and 30 minutes spinning. MFP says over 400 cals total; that's probably a little high. |
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Joined 2011-07-08 Posts: 15,628 |
May 09, 2012 07:32
QUOTE: Pre-registered for the April 2013 Tough Mudder! Still have time to back out, lol. We'll see how sis-in-law holds up. Brandi have you done one before? My main concern is running, which my knees won't let me do ... Yesterday's food almost perfect; slightly under the net target. No exercise though. Abs & Cardio this morning: P90X Ab Ripper and 30 minutes spinning. MFP says over 400 cals total; that's probably a little high.
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Joined 2011-07-08 Posts: 15,628 |
May 09, 2012 07:32
Hey gang
I like myself unconditionally! Happy Humpday! No clients this morning and one this evening and TKO. Time to work on cleaning the van inside and out this week. Also will hit the back yard lawn since it was too hot to do it yesterday. Cardio: walk/jog- 3 miles (590 calories) Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns. 12,10,8,6 increasing weight each set. Assessment: Down a little this morning.
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