"TLFC" exercise and accountability support!

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Replies

  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Weekend!

    Saturday: rest day

    Sunday: softball rained out again (that's 4 weeks straight).

    Strength Training: StrongLifts (modified)

    Benchpress: 3x5x85lb (new weight!)

    Squats: 5x5x45lb (form, form, form)

    Overhead Press: 5x5x55lb

    Deadlifts: 1x5x135lb, 2x5x155lb

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,915 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 2 clients this morning and one this evening then TKO class. DW is off today so maybe we'll kick it at a movie!

    Cardio: jog/walk- 3 miles (560 calories)

    Strength: quads- leg press, squat, leg extension 12,10,8,6.

    Assessment: I did okay this weekend.
  • ninerbuff
    ninerbuff Posts: 48,915 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 2 clients this morning and then 2 tonight. DD's parent/teacher conference went well. DD's is tops in the and class and a GATE candidate.

    Cardio: Arc Trainer- level 100 12 min Tabata protocol (150 calories)

    Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 12,10,8,6

    Assessment: With the exception of Cheetos, I ate very well.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Forgot to post yesterday!

    Monday: Cardio: 3.6mile trail run. 45 minutes.

    Food: on target.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Tuesday!

    Eh, not much of a workout, but...

    Football drills (QB practice) plus 3x10 pushups, 3x20 scissor kicks.

    Food: too many chocolate covered pecans.
  • ninerbuff
    ninerbuff Posts: 48,915 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! Only 2 clients this morning then TKO tonight. Finish my DD's laundry and mow the lawn later today.

    Cardio: walk/jog- 3 miles (590 calories)

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
    12,10,8,6.

    Assessment: I did well yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Wednesday!!

    Cardio: 11 mile run (new longest distance). 2 hours 28 minutes. I am getting so psyched for my first half-marathon next month!

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,915 Member
    Happy Wednesday!!

    Cardio: 11 mile run (new longest distance). 2 hours 28 minutes. I am getting so psyched for my first half-marathon next month!

    Food: on target
    Holy crap! I don't even drive that far to work! You rock!
  • ninerbuff
    ninerbuff Posts: 48,915 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 2 clients this morning and 2 tonight. Laundry day and NFL tonight!

    Cardio:Stepmill- level 9 to level 15 (300 calories)

    Strength:chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6

    Assessment: Much better with food and water yesterday.
  • just_Jennie1
    just_Jennie1 Posts: 1,233
    Ok. I'll jump in on this because I do need some butt-kicking.

    Cardio: Arc Trainer - Hill Interval Level 5 -(345 cals)

    Strength: Bi's: DB Curls: standing, seated (incline), preacher, concentration, wrist curls. 10, 8, 6

    Food/Drink: Not that great yesterday. Too much wine which led to bad dinner choice.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Ok. I'll jump in on this because I do need some butt-kicking.

    Cardio: Arc Trainer - Hill Interval Level 5 -(345 cals)

    Strength: Bi's: DB Curls: standing, seated (incline), preacher, concentration, wrist curls. 10, 8, 6

    Food/Drink: Not that great yesterday. Too much wine which led to bad dinner choice.

    Welcome! :flowerforyou: Having to post to this thread has really helped me stay motivated.:smile:
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Wednesday!!

    Cardio: 11 mile run (new longest distance). 2 hours 28 minutes. I am getting so psyched for my first half-marathon next month!

    Food: on target
    Holy crap! I don't even drive that far to work! You rock!

    Thanks, niner! Still can't believe I ran that far. And next week I'm doing either 11.5 or 12.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Thursday!

    Strength training: Strong Lifts 5x5

    Barbell Hip Thrust (subbing out for squats since I still can't get form right and am worried about knees): 65lb

    Bench press: 85lb

    Overhead Press: 55lb

    Barbell Row: 3x65lb, 2x75lb (backing off the weight a little for form improvement)


    Food: on target

    Assessment: Excellent day. Feel great.
  • ninerbuff
    ninerbuff Posts: 48,915 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! One client this morning then TKO this evening. Clean the van out today for some extra calorie burn!

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6.

    Assessment: Did well yesterday on food.
  • ninerbuff
    ninerbuff Posts: 48,915 Member
    Ok. I'll jump in on this because I do need some butt-kicking.

    Cardio: Arc Trainer - Hill Interval Level 5 -(345 cals)

    Strength: Bi's: DB Curls: standing, seated (incline), preacher, concentration, wrist curls. 10, 8, 6

    Food/Drink: Not that great yesterday. Too much wine which led to bad dinner choice.
    This is a consistent thread that I've kept going for I believe 2 years now. Be consistent and goals get met!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Ok. I'll jump in on this because I do need some butt-kicking.

    Cardio: Arc Trainer - Hill Interval Level 5 -(345 cals)

    Strength: Bi's: DB Curls: standing, seated (incline), preacher, concentration, wrist curls. 10, 8, 6

    Food/Drink: Not that great yesterday. Too much wine which led to bad dinner choice.
    This is a consistent thread that I've kept going for I believe 2 years now. Be consistent and goals get met!

    Oh, wow, cause I'm pretty sure I've been posting since the first thread (whatever you call before it rolls). I totally need to check back. :laugh:



    TGIF!!!!

    Cardio: 5k run (3.1 miles). 36 minutes. Kept it light because I have football in the morning!

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,915 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client this morning then k-box and strength training classes to teach.

    Cardio:kbox- 60 minutes (400 calories)

    Strength:NONE

    Assessment:High sodium day yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Saturday!!

    Flag football: 1 game as quarterback. Oh, my throwing arm, lol. Sore. Tons of fun.

    Food: on target
  • Kojie75
    Kojie75 Posts: 17 Member
    Okay, I'm in. I've been reading for months, and don't post, but I just read almost this entire thread. I love it. Today for me:

    Cardio: 3 short sets on the dreaded Jacob's ladder - total time 24 mins.

    In between 8 min sets:

    Strength: Deadlift. 2 sets of 5 x 135. Finished with 3 x 155lbs.

    Push press: 2 sets of 5 x 85lbs. Finished with 3 x 95lbs (a PR for me)

    Total calorie burn according to my HRM was 485.

    A good day indeed.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Okay, I'm in. I've been reading for months, and don't post, but I just read almost this entire thread. I love it. Today for me:

    Cardio: 3 short sets on the dreaded Jacob's ladder - total time 24 mins.

    In between 8 min sets:

    Strength: Deadlift. 2 sets of 5 x 135. Finished with 3 x 155lbs.

    Push press: 2 sets of 5 x 85lbs. Finished with 3 x 95lbs (a PR for me)

    Total calorie burn according to my HRM was 485.

    A good day indeed.

    Welcome! And awesome workout. Love deadlifts!


    Happy Sunday!

    Softball: 2 games as catcher (well, 2 innings were in right field).

    Food: on target. Was a good week for intake and exercise.

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