"TLFC" exercise and accountability support!

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Replies

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

    Cardio: 10 mile run. Slow pace tonight, 13'04". Took 2 hours, 10 min.

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

    I like myself unconditionally!

    Happy Thursday! 1 client this morning and 2 tonight! Some leisure time today so going to get a massage!

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

    Strength:chest- incline bench, Hammer bench, dips, seated flyes. 8x8

    Assessment: Much better with food and water yesterday.
  • just_Jennie1
    just_Jennie1 Posts: 1,233
    *grumble*

    Yesterday and today were unplanned rest days. But that's what happens when you fail to get up early to hit the gym.

    Oh well.
  • ninerbuff
    ninerbuff Posts: 48,915 Member
    *grumble*

    Yesterday and today were unplanned rest days. But that's what happens when you fail to get up early to hit the gym.

    Oh well.
    It happens. Shake it off. It's not what you've done in the past that matters now. It's what you do today.
  • ninerbuff
    ninerbuff Posts: 48,915 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning and then TKO tonight. Signed up a new client yesterday who had a total knee replacement. Gonna be fun getting his legs and body back into shape!

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 8x8

    Assessment: Haven't been consistent this week, hence no real results.
  • 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. Leisure day with the family today. DW wants to go shop for new shoes.

    Cardio:kbox- 60 minutes (400 calories)

    Strength:NONE

    Assessment: Ate out 2 times yesterday, but overall good choices.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Hi, all! Happy weekend! Totally forgot to post yesterday.

    Friday: Cardio: 3.1 mile run. 10'44" pace.

    Saturday: One game of flag football. Second game was a forfeit, so did some light football practice with some teammates.

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

    I like myself unconditionally!

    Happy Monday! 1 client this morning then TKO tonight. Now that I got a new weighted vest, this ought to make my cardio more interesting.

    Cardio: stepmill- level 9-15 30 min (500 calories)

    Strength: quads- leg press, squat, leg extension 8x8

    Assessment: Weekend was okay. Would have been better if the 9ers won.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Monday!!

    Cardio: 6 mile run. 68 minutes. Taper week for my upcoming half marathon. 6 days left!

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

    I like myself unconditionally!

    Happy Tuesday! 2 clients this morning and then 2 tonight. Well today is supposed to rain (we need it) but it will also be the first time I have to direct school traffic in it. And I'm sure there are going to be some pissed off parents trying to get into the back area of the school where I direct it.

    Cardio: Stepmill- level 9-14 30 minutes (500 calories)

    Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 8x8

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

    Cardio: 6 mile run. 1 hour, 7 min. Final run before my half marathon!

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

    I like myself unconditionally!

    Happy Thursday! 1 client this morning and 2 tonight! Taping up the windows to see if it helps with energy conservation!

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

    Strength:chest- incline bench, Hammer bench, dips, seated flyes. 8x8

    Assessment: Had a double Western Bacon yesterday.
  • ninerbuff
    ninerbuff Posts: 48,915 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning and then TKO tonight. Eating Pho for the first time in 4 weeks.

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 8x8

    Assessment: Gonna be an eventful weekend!
  • 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. DW has a charity to attend today so it's just me and my DD kickin' it!!!

    Cardio:kbox- 60 minutes (400 calories)

    Strength:NONE

    Assessment: Finally at Vietnamese last night. It was okay. Funny how places pho taste differently.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Saturday!!

    Took Thursday and Friday as rest days in prep for Sunday's half marathon.

    Saturday: flag football rained out, so light strength training instead:

    6x10 push ups

    3x20 scissor kicks

    3x15 leg raises

    3x10 frog squats

    3x10 one-legged hip bridges

    1x30 sec plank

    Food: on target. Carb-heavy for half, but at maintenance levels.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Sunday!!

    Cardio: Ran my first half-marathon race today! 45F degrees and 20mph winds (wind chill made it 36F). So so windy. Amazing experience. Total time was about 2 hours, 40 minutes.

    Food: not tracking today.
  • ninerbuff
    ninerbuff Posts: 48,915 Member
    Happy Sunday!!

    Cardio: Ran my first half-marathon race today! 45F degrees and 20mph winds (wind chill made it 36F). So so windy. Amazing experience. Total time was about 2 hours, 40 minutes.

    Food: not tracking today.
    Congrats brandi! Kudos to you for something many in their life will never experience.
  • ninerbuff
    ninerbuff Posts: 48,915 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 2 clients this morning then 1 later and TKO tonight. 49ers play tonight so I'm gonna have to DVR the first half of the game.

    Cardio: stepmill- level 9-15 30 min (500 calories)

    Strength: quads- leg press, squat, leg extension 8x8

    Assessment: I ate out the whole weekend. Pizza and Mexican.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Sunday!!

    Cardio: Ran my first half-marathon race today! 45F degrees and 20mph winds (wind chill made it 36F). So so windy. Amazing experience. Total time was about 2 hours, 40 minutes.

    Food: not tracking today.
    Congrats brandi! Kudos to you for something many in their life will never experience.

    Thanks! Definitely was emotional crossing that finish line. I've got another one in April. Then, time to think about when I want to do a marathon. :)
  • ninerbuff
    ninerbuff Posts: 48,915 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 2 clients this morning and then 2 tonight. Prepping for Thanksgiving by shoring up on some short ribs! It's at my aunt's house this year so at least there will be little clean up on my part.

    Cardio: Stepmill- level 9-14 30 minutes (500 calories)

    Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 8x8

    Assessment: I did pretty good yesterday.

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