"TLFC" exercise and accountability support!

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! No clients this morning and 2 tonight. Slow start this morning because power was out till 7:45am.

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

Happy Tuesday!

Football practice: 2.5 hours. Drill work, 60 squats, 40 push ups, ab work, lots of sprinting (OMG, hard!). Tweaked my shoulder on a linebacker play.

Food: on target, though not enough veggies.

ninerbuff

Happy Tuesday!

Football practice: 2.5 hours. Drill work, 60 squats, 40 push ups, ab work, lots of sprinting (OMG, hard!). Tweaked my shoulder on a linebacker play.

Food: on target, though not enough veggies.

Ouch. Hope it's not too bad.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! 2 clients this morning then cardio kbox then TKO. Supposed to rain the next 3 days so that means I'll get some good gym time in!

Cardio: stepmill- 30 minutes (500 calories)

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

Assessment: Sushi yesterday so holding a little water weight.

brandiuntz

Happy Thursday!

Football practice: 2.5 hours. suicides, planks, sprints, lots of receiver drills. Good practice.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF and LCW! One client this morning then one later in the evening then TKO.
Rain all day today in the Bay Area and also throughout the weekend. And yes it's needed.

Cardio run/jog- 3 mi (500 calories)

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

Assessment: Down to my lowest weight for the year so far.

brandiuntz

Happy Friday!!

Strength training: Strong Lifts. Kept it light due to soreness from yesterday and because I'll have a long workout tomorrow.

Overhead Press: 5x6x45lb

Barbell Row: 5x5x65lb

Deadlift: 1x5x135lb

1x15 push ups.


Food: a little over.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! One client then and strength class. My gym has dropped cardio kickbox on Saturday mornings now and substituted it with Piloxing. It's part of the deal so hopefully it will be put somewhere else in the schedule since many like it.

Cardio: Stepmill- 30 min(350 calories)

Strength: NONE

Assessment: Up a little today, but I had sushi last night.

brandiuntz

Happy Saturday!!

Football practice, 3 hours. Mix of sprints, core work, drills, and team scrimmage.

Food: on target

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! No clients this morning and 3 tonight. Do some laundry and get some cleaning done 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: Lowest weight of this year so far.

brandiuntz

Happy Tuesday!

After 2 rest days (one unplanned), back to it! Football practice canceled due to rain/cold, so, went running in the cold rain instead!

Cardio: 6 mile run. 11min/mile. 66 minutes.

Food: on target.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! 2 clients this morning and kbox and TKO tonight.

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

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

Assessment: Stayed well under deficit yesterday.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! One client this morning and 2 tonight! It's been a good week so far. Need to keep it up!

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

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

Assessment: Did good again yesterday.

brandiuntz

Happy Thursday!

Football practice: 2.5 hours. First night in pads! Learning how to tackle.

Food: on target

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF and LCW! One client this evening and then TKO. Valentine's today so me and my DW will hit up our favorite Thai restaurant.

Cardio run/jog- 3 mi (500 calories)

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

Assessment: Up a little. Need to drop some of this water.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! One client then and strength class. Going to the Paragon Outlets today to shop for some clothes for the DW and maybe pick up some shirts for me.

Cardio: Stepmill- 30 min(350 calories)

Strength: NONE

Assessment: It was a good Valentine's day yesterday.

brandiuntz

Happy Saturday!

Football practice: 3.5 hour practice. Pulled muscle in back and shoulder...ouch. Tackle drills, defense work, core work, Man, I have a collection of bruises.

Food: on target.

brandiuntz

Happy Sunday!

Cardio: 3 mile run. Pace: 10:46/mile. Tough run. Very sore from yesterday.

Football: light practice with friends...punting, throwing, and centering. An hour or hour and half.

Food: on target

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 2 clients this morning then one this evening new TKO session tonight. My TKO classes are picking up, so I may have to add another day.

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

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

Assessment: Ate out most of the day, but calories were fine.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! No clients this morning and 3 tonight. Laundry and clean the grill 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: Had a good holiday with DD and DW.