"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,719 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 2 clients this morning then cardio kbox (new class) then TKO tonight. Loss of the NFC championship is starting to wear off now. So back to work. Literally.

    Cardio: stepmill- 30 minutes (500 calories)

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

    Assessment: I ate okay yesterday. Weight is steady.
  • ninerbuff
    ninerbuff Posts: 48,719 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! No clients this morning and 2 tonight! Clean the house today.

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

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

    Assessment:Did good again yesterday.
  • ninerbuff
    ninerbuff Posts: 48,719 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning, one this afternoon then TKO. Getting ready for the weekend!

    Cardio run/jog- 3 mi (500 calories)

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

    Assessment: Indulged yesterday at Taco Bell.
  • ninerbuff
    ninerbuff Posts: 48,719 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then kbox and strength class. MIL is coming to stay with us today because my DW's ballroom dance competition is tomorrow.

    Cardio: kbox- 60 minutes (400 calories)

    Strength: NONE

    Assessment: Ack. With all the sodium I had yesterday, weight is up from last week.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Saturday!

    Took a couple days off from exercise due to feeling under the weather.

    Cardio/Strength; Football practice. Only about 90 minutes, as first hour was "chalk talk" (education on defenses, formations, etc).

    Also did: 3x10 pushups, 1x20sec plank, 2x15sec side plank with arm raise, 1x20 scissor kicks. Plus, an additional 20 minutes of footwork (working on 3-step drop as a QB).

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,719 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 1 client this morning then TKO tonight. Winding down this last week of January with minimal loss due to consistent weekend partying! Don't have to do anything this weekend so focusing concerted effort on a good loss this week!

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

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

    Assessment: Chipotle (after my DW dance competition) and Panda Express for lunch was a high calorie affair.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Sunday (heh, forgot to check in)!

    Cardio: 15 minutes of jump rope.

    Football: 25 minutes of practice (drop backs, throwing). Also, some dumbbell work on throwing shoulder with 5lb weight.

    Food: too much junk. Got to get eating back under control.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Monday!

    Strength training: Strong Lifts

    Bench press: 3x5x85lb

    OHP: 3x5x52.5lb

    Goblet Squats: 5x5x35lb

    2x10 push ups, 1x60sec plank, 1x15 leg raises, 30x5lb shoulder reaches

    15 minutes football foot-work/throwing

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,719 Member
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    Happy Monday!

    Strength training: Strong Lifts

    Bench press: 3x5x85lb

    OHP: 3x5x52.5lb

    Goblet Squats: 5x5x35lb

    2x10 push ups, 1x60sec plank, 1x15 leg raises, 30x5lb shoulder reaches

    15 minutes football foot-work/throwing

    Food: on target
    Very nice!
  • ninerbuff
    ninerbuff Posts: 48,719 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! No clients this morning and 2 tonight. Had a good day yesterday and feel like I'm finally back in a groove with working out and eating.

    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: Lots of good whole foods yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Options
    Happy Monday!

    Strength training: Strong Lifts

    Bench press: 3x5x85lb

    OHP: 3x5x52.5lb

    Goblet Squats: 5x5x35lb

    2x10 push ups, 1x60sec plank, 1x15 leg raises, 30x5lb shoulder reaches

    15 minutes football foot-work/throwing

    Food: on target
    Very nice!

    Thanks! Felt good to get some weightlifting in again. :smile:
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Tuesday!!

    Football practice cancelled due to weather. Went running outside instead! Felt awesome in the cold. 3.1 miles. 36 minutes.

    Also, 15 minutes of football footwork practice.

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,719 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 2 clients this morning then cardio kbox then TKO tonight. My washer now is acting up. I figured out how to fix it (thanks youtube) saving me lots of money rather than buying a new one.

    Cardio: stepmill- 30 minutes (500 calories)

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

    Assessment: Did really good yesterday and weight is down a little today.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Wednesday!

    Strength training: Strong Lifts 5x5

    Bench press: 85lb

    OHP: 52.5lb

    Barbell Row: 75lb - did 4x5, 1x8

    1x15 push ups.

    Also, 15 minutes of football footwork practice.

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,719 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! One client this morning and 2 tonight! Supposed to rain today. And we need it!

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

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

    Assessment:Did good again yesterday.
  • ninerbuff
    ninerbuff Posts: 48,719 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning, one this afternoon then TKO. Last day of the month and have lost 5lbs since the 1st. Good way to start off the year.

    Cardio run/jog- 3 mi (500 calories)

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

    Assessment: I did really good on food and water.
  • ninerbuff
    ninerbuff Posts: 48,719 Member
    Options
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then kbox and strength class. Every year there's a dads vs dads flag football game the day before the Superbowl. Unfortunately I won't be playing this year due to lack of practice and an ongoing ankle injury recovery. Later tonight, dinner dance in Vallejo with my DW.

    Cardio: kbox- 60 minutes (400 calories)

    Strength: NONE

    Assessment: Up a little today, but I know it's from sodium overload.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Saturday!

    Football: 3.5 hour practice (dear goodness, no wonder I was tired). Did some drills I really liked.

    Food: didn't track...party for a friend, but didn't stuff myself, so all good.
  • ninerbuff
    ninerbuff Posts: 48,719 Member
    Options
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 1 client this morning then TKO tonight. DW on travel this week so don't need a lot of groceries. Yesterday's game was kinda boring (unless you were a Seattle fan) and I didn't even snack at all.

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

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

    Assessment: Overall a good weekend with no weight gain.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Monday!

    Woops, forgot to check in on Sunday.

    Sunday: Cardio: jump rope for an hour (15 second bursts usually before i'd miss). Also, some football drills.

    Monday:

    Strength training:

    3x15 pushups, 3x25 scissor kicks, 2x30 sec side planks.
    3x10x20lb goblet squats.
    2x5x15lb lateral shoulder raises, 2x5x15lb front shoulder raises.
    3x10 one-legged hip raises.
    3x5 single-legged deadlifts.
    1x10 one-legged calf raises.
    1x30sec superman.

    Also, football drills - backpedals, up/downs.

    Food: a little over.

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