"TLFC" exercise and accountability support!

Options
1…308309311313314…475

Replies

  • ninerbuff
    ninerbuff Posts: 48,509 Member
    Options
    Skee, saw it an LOVED it! One of my favorite Marvel movies so far!
  • ninerbuff
    ninerbuff Posts: 48,509 Member
    Options
    Hey gang,

    I like myself unconditionally!

    Happy Monday! No clients this morning and then 5 tonight. Have to attend a mandatory training meeting for the school system this morning.

    Cardio: run/jog- 30 minutes (250 calories)

    Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6

    Assessment: Did horrible over the weekend. Couldn't stop stuffing my face.
  • Skee_2802
    Skee_2802 Posts: 296 Member
    Options
    ninerbuff wrote: »
    Skee, saw it an LOVED it! One of my favorite Marvel movies so far!

    That opening scene when the king appears - Dynamite!! Can't wait for the sequel.
  • Skee_2802
    Skee_2802 Posts: 296 Member
    Options
    Happy Tuesday almost Friday all,

    Had to do some improv on today's workout. Didn't realise it included leg press machine exercise which I don't have at home. No biggie I sourced an alternative using dumbbells leaning against the wall simulating the same movement, only I was already sweaty and sticking to the wall... Arrgh!!

    Cardio: 20,275 steps

    Strength90 min duration.
    10 min warm up / down
    TBar Deadlift: 4 x 8 @ 107.5/ 107.5/ 107.5/ 112.5
    Leg Ext: 4 x 12 @ 80 / 80 / 80 / 90
    Lying Leg Curl: 4 x 12 @ 60 / 70 / 70 / 70
    Standing Calf Raise: 4 x 8 @ 60 / 60 / 60 / 60
    Abdominal: 3 sec hold x 15

    60 min walk with 10kg weighted vest.

    Assessment: Good energy. Replaced leg press with leg ext but will replace with db wall next week. Mince and beans for dinner.
  • ninerbuff
    ninerbuff Posts: 48,509 Member
    Options
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 4 this evening. Back to the grind!

    Cardio: jog/walk- 30 minutes (250 calories)

    Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6

    Assessment: Steak, corn and rice.
  • Skee_2802
    Skee_2802 Posts: 296 Member
    Options
    Hey All,

    Happy Wednesday! Rest day from weights today.

    Cardio 23,857 steps

    assessment eggs and salad for dinner.

  • ninerbuff
    ninerbuff Posts: 48,509 Member
    Options
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Have to do some paperwork filling out with the school district today on my yard duty job. We're actually being added to the union.

    Cardio: jog/walk- 30 minutes (250 calories)

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6

    Assessment: Pork chops and corn for dinner.
  • Skee_2802
    Skee_2802 Posts: 296 Member
    Options
    Hey all,

    Happy Thursday

    Cardio 19,414 steps

    Strength
    Pulls 4 x 8
    BB Incline Press: 4 x 8
    Seated Cable Row: 4 x 10
    DB Bench Press: 4 x 10
    DB Lateral Raise: 4 x 15
    BB Curls: 4 x 12
    Rope Pressdown: 3 x 15

    Assessment KFC twister and chips for dinner.
  • ninerbuff
    ninerbuff Posts: 48,509 Member
    Options
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 3 tonight! Raining today which means crowded in the gym this morning.

    Cardio: walk/jog- 60 minutes (350 calories)

    Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6

    Assessment: Burrito last night for dinner.
  • ninerbuff
    ninerbuff Posts: 48,509 Member
    Options
    Hey gang!

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning! DD has no school, so no yard duty.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: leg press, front squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6

    Assessment: Kielbasa sausage and sauerkraut.
  • ninerbuff
    ninerbuff Posts: 48,509 Member
    Options
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 3 clients this morning then off! DD has voice lessons and then later I go get sealant for my fencing. Unfortunately I won't be able to do it this weekend but I get a real good deal on it since one of my clients works for Kelly Moore.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Pho last night!
  • Skee_2802
    Skee_2802 Posts: 296 Member
    Options
    Hey Soldiers,

    My niece turned 18 on Friday so it was a huge Friday night, followed by a busy Saturday and Sunday. Not complete without an all say meeting at work Monday. So it feels really good to zone out and hit my workout today. Aaaaaaaah.

    Cardio 20,499 steps

    strength
    Bench press 4 x 8
    1 arm DB row 4 x 8
    Incline DB Press 4 x 10
    Lat Pulldown 4 x 10
    Lat DB side raise 2 x 15
    Lat DB front raise 2 x 15
    Tricep Ropedown 4 x 12
    DB curls 4 x 15

    assessment
    After a weekend of eating crap on the run, Happy to return to that old chest nut Kanga Mince and beans.
  • ninerbuff
    ninerbuff Posts: 48,509 Member
    Options
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 tonight. Finally got my fence sealed this weekend. Doing some house cleaning today.

    Cardio: run/jog- 30 minutes (250 calories)

    Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6

    Assessment: Did okay over the weekend.
  • ninerbuff
    ninerbuff Posts: 48,509 Member
    Options
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 4 this evening. Rainy again today, which means it's gonna be crowded in the gym.

    Cardio: jog/walk- 30 minutes (250 calories)

    Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6

    Assessment: Steak, corn and rice.
  • Skee_2802
    Skee_2802 Posts: 296 Member
    Options
    Hey All,

    Happy Wednesday!

    Was meant to train legs yesterday but woke up to a sore knee from the day before so made it a rest day. Leg day Wednesday it is.

    Cardio 20,012 steps

    Strength
    TBar Deadlift 4 x 8
    BB Squat 2 x 8
    DB leg press 2 x 12
    Lying leg curl 4 x 10
    DB standing calf raise 4 x 8
    Ab work - cradle hold 10 sec x 10

    assessment
    Kanga, beans and salad for dinner.
  • ninerbuff
    ninerbuff Posts: 48,509 Member
    Options
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Finally finished completing my renewal for my PT and Group trainer certifications.

    Cardio: jog/walk- 30 minutes (250 calories)

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6

    Assessment: Pork chops and corn for dinner.
  • Skee_2802
    Skee_2802 Posts: 296 Member
    Options
    Hey all,

    Happy Thursday!

    Rest day on the weights today.

    Cardio 14,120 steps

    Assessment Mince and beans for dinner.
  • ninerbuff
    ninerbuff Posts: 48,509 Member
    Options
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 3 tonight! Not much to do today except rest.

    Cardio: walk/jog- 60 minutes (350 calories)

    Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6

    Assessment: Chicken sandwich and salad for dinner.
  • ninerbuff
    ninerbuff Posts: 48,509 Member
    Options
    Hey gang!

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning! Later this evening we're attending my niece's Bday party.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: leg press, front squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6

    Assessment: Ribs and rice!

Categories