"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,915 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! One client this morning then K box and TKO tonight. Put up the outside lights yesterday, so now to put up the tree. DW and DD will decorate it later.

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

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
    8x8

    Assessment: Did okay yesterday leading into tomorrow.
  • ninerbuff
    ninerbuff Posts: 48,915 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday and Happy Thankgiving! 1 client this morning and then party time! Today also marks 15 years of marriage to my beautiful DW!

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

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

    Assessment: Ate well yesterday in prep for today!
  • ninerbuff
    ninerbuff Posts: 48,915 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW!Taking the day off today at the gym so no clients or classes tonight because the DW and I have a dinner cruise for our anniversary.

    Cardio run/jog- 3 mi (500 calories)

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

    Assessment: 3000 calories yesterday for Thanksgiving!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Hi, all!

    Took several rest days this week, after the half marathon.

    Thursday: Cardio: Ran a 10k Turkey Trot. New PR for 10k (6.2 miles): 1:06:09. Was fun and a great way to start my Thanksgiving Day.

    Food: Haven't tracked, but feels on track. A little bloated from eating dishes I don't normally eat (gluten and dairy heavy). Enjoyed Thanksgiving meal. Back to normal eating on Saturday.
  • Lovemyalex
    Lovemyalex Posts: 3,937 Member
    Exercise total for

    Friday 11/29

    (Exercise bike 26.52 miles & walk 2.0 miles)

    **Total 28.52 miles for today

    ***689.15 miles done and 20.85 miles to go....:happy:
  • ninerbuff
    ninerbuff Posts: 48,915 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Just kbox and strength this morning! Go and pick up my DD at her grandmother's today after spending yesterday with DW for our anniversary.

    Cardio:kbox- 60 minutes (400 calories)

    Strength:NONE

    Assessment: Dinner cruise was nice and got some great pics of the SF Bay area at night.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Saturday!!

    Cardio: 3.8 trail run. Since the time change, hadn't been able to run the trails. Felt good.

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

    I like myself unconditionally!

    Happy Monday! 2 clients this morning then 1 later and TKO tonight. It was an all out weekend so now time to get back on track again! Upped my weighted vest up to 30lbs now so cardio will be harder!

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

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

    Assessment: Thanksgiving weekends are long!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Monday! (well, as good as a Monday after a holiday can be)

    Cardio: 6.2 mile run. Did some as intervals.

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

    I like myself unconditionally!

    Happy Tuesday! Just one client this morning and then 2 later today! Looking forward to a good workout and putting up the tree today!

    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
    Tuesday!!

    I'm finally back to some weightlifting after taking (too much) time off during the half marathon training.

    5x5:

    Squat: 45lb (only 4 sets, form is still an issue)

    Bench Press: 80lb

    Barbell Row: 70lb

    Goblet Squat: 1x5x25lb

    One-legged Hip Bridges: extra 10lb

    Food: ate some junk tonight.
  • ninerbuff
    ninerbuff Posts: 48,915 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! One client this morning, then kbox class then TKO. Have to get some replacement lights for the tree after putting it up yesterday and finding out a quarter of the bottom tier had blown bulbs!

    Cardio: stepmill- 30 minutes (500 calories)

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
    8x8

    Assessment: Did really good yesterday and scale weight is down 4lbs after the weekend.
  • ninerbuff
    ninerbuff Posts: 48,915 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 1 client this morning and then 2 tonight! Laundry today and more decorating getting done!

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

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

    Assessment:Another good recovery day!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Thursday!

    Strength Training: 5x5

    Overhead Press: 50lb

    Hip thrust: 115lb

    Deadlift: 2x5x135lb

    1x10 push ups

    1x30sec plank

    1x10 bicycles

    1x10 scissor kick


    Food: a small surplus
  • ninerbuff
    ninerbuff Posts: 48,915 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning and just TKO tonight. Finish decorating today!

    Cardio run/jog- 3 mi (500 calories)

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

    Assessment: So after a full week after T-day, back to same weight.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    TGIF!! Cold out there tonight (but, luckily, too warm for icing conditions)


    Cardio: 3.2 mile run. 34 minutes.

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,915 Member
    TGIF!! Cold out there tonight (but, luckily, too warm for icing conditions)


    Cardio: 3.2 mile run. 34 minutes.

    Food: on target
    We're experiencing cold too and dammit I need to get some gloves!
  • ninerbuff
    ninerbuff Posts: 48,915 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Just kbox and strength this morning! Decorations are up and BIL and SIL are coming to visit this weekend. Also DD is in our town's parade this morning with her jazz dance group.

    Cardio:kbox- 60 minutes (400 calories)

    Strength:NONE

    Assessment: Weight is up after finally eating some pho yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    TGIF!! Cold out there tonight (but, luckily, too warm for icing conditions)


    Cardio: 3.2 mile run. 34 minutes.

    Food: on target
    We're experiencing cold too and dammit I need to get some gloves!

    I did start my run wearing gloves. :) I usually heat up after the first mile and take them off.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Saturday!

    Flag football cancelled (grrr).

    Strength Training: 5x5

    Goblet squats (replacing barbell squats for now due to form problems): 25lb

    Bench Press: 82.5lb

    Barbell Row: 75lb

    1x10 push ups

    2 partial pull ups

    1x5 barbell curl (45lb)

    Food: too much cheesecake

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