"TLFC" exercise and accountability support!

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

    Missed football practice due to work.

    Food: have been on target the past few days. Feels good.
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! One client this morning, then strength class and TKO tonight. DD got PERFECT attendance for the 3rd year in a row! Award tomorrow at on last day of school!

    Cardio: Jog/walk- 3 mi (400 calories), 100 burpees

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

    Assessment: Great day yesterday.
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! One client this morning and 3 tonight. LAST DAY OF SCHOOL! I'll be taking my DD to the gym with me daily where she'll either be swimming or doing summer camps!

    Cardio: jog/walk- 3 miles (400 calories), 100 burpees

    Strength: back- pullups, bent over rows, seated cable rows, pullovers. 8x8

    Assessment: Good day overall.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Thursday!!
    (finally, got some more exercise in this week)

    Football practice: played as tight end and linebacker. We have a playoff game this weekend!

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning and a new one this evening then TKO. First day of NO SCHOOL for my DD. Hitting the gym pool and library today!

    Cardio: jog/walk- 3 mi 400 calories, 100 burpees

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

    Assessment: Ate okay yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    TGIF!!

    Took a vacation day to get some maintenance done on the car. Very relaxing day.

    Cardio: Ran 3.1 miles (5k). Easy pace at 10:50/mile. 33:44.

    Food: on target. Been a good week. Finally feel back on track.
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then and strength class. My DD last week and my DW this week for dance recital. She's a little nervous, but she's pretty good so I think she'll do fine.

    Cardio: 100 burpees

    Strength: NONE

    Assessment: Thai last night!
  • 47Jacqueline
    47Jacqueline Posts: 6,993 Member
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    Great that this was brought back.

    Yesterday: 1 hour of Les Mills Body Pump

    Today: Yoga (for balance) and Zumba (One hour each)

    Tomorrow: ZIN JAM session - Three hours of Zumba Salsa learning steps and choreographing two routines.

    I am fabulous! I gained a pound but lost two inches in my waist.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Welcome back, 47Jacqueline!!

    Happy Saturday!!

    Football game. First playoff game and win in team history! I played on kick-offs and defense in second half (defensive end).

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! One client this morning, one this evening then TKO. Today starts "summer" for my DD. With her out of school now, I have to find constructive things she and I can do together.

    Cardio: jog/walk 3 mi (400 calories), 100 burpees

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

    Assessment: Long weekend. Eating wasn't my best.
  • yogicarl
    yogicarl Posts: 1,260 Member
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    Happy Monday!

    Cardio: sea swimming 30 minutes.

    Strength: the strength to keep walking out to sea to get to swimming depth, when all I wanted to do was walk back out and get a coffee!

    Food: was ravenous straight after the swim but managed to stay within reasonable calorie range.

    Assessment: - a pretty good day I would say; playing PF: Dark Side of the Moon on the way back along winding country roads to complete my afternoon's work - with a coffee!

    edit: funny how this accountability thing works - soon after typing here I was hitting the floor doing some push-ups! By far the best thread on MFP.

    additional strength: 3 x 10 chaturanga style push-ups (forearms vertical on way down; elbows in);
    3 x 8 each side - box assisted pistols (18 inch high box);
    6 x 10 second L-sits (with heels still on the floor - I'm working on this one);
    and finally - 5 x 5 breaths in V-sit (Boat pose).
    - wasn't even going to do any strength work, so I have TLFC to thank for this - thank you!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Welcome, yogicarl!

    Happy Monday!

    Cardio: Ran 3.1 miles (5k). 34 minutes. 10:56/mile.

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 1 clients this morning and 2 tonight. Cut lawn today. It's been awhile, but since we have water restrictions in my city, lawn growth has been at a standstill. At least it's still kinda green.

    Cardio: Jog/run- 3 miles (400 calories), 100 burpees

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

    Assessment: Didn't eat in deficit, but at least no weight gain.
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Welcome Jacqueline and yogicarl!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Tuesday!!

    Football practice, 2 hours. Work as defensive end. Bruised up my shoulders on a drill. We have an important playoff game this Saturday in Kansas!

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! One client this morning, then strength class and TKO tonight. Gonna be warm today!

    Cardio: Jog/walk- 3 mi (400 calories), 100 burpees

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

    Assessment: Great day yesterday.
  • geek23ka
    geek23ka Posts: 38 Member
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    i think i want in on this.
    my goal is a 30 lb loss by november. i reassess at that point to see where i am. strength train 3x/week conditioning 2x/week. sometimes that conditioning is mixed in so it's more like 5x a week with lifting.

    Cardio: none

    Strength: deadlifts to 80%x3x5, bench pyramid to 90x1x2 with 16 sets total, and then deficit deadlifts from 3.5" for 5x5@65%

    Assessment: day 3 of low carb phase. staying on track.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Welcome, geek23ka!

    Happy Wednesday!

    Cardio: Ran 5k (3.1 miles). Same easy pace as the other day...34 minutes.


    Food: too many corn tortillas tonight.
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! One client this morning and 3 tonight. Another hot day today. Starting some yoga today to enhance my flexibility more.

    Cardio: jog/walk- 3 miles (400 calories), 100 burpees

    Strength: back- pullups, bent over rows, seated cable rows, pullovers. 8x8

    Assessment: Had a couple of red vines, but overall a pretty good day.
  • geek23ka
    geek23ka Posts: 38 Member
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    hi everyone.

    Conditioning:
    sled +200 lbs 120 yards forwards
    15 clean and press kettle bell with 12kg each side
    15 ab rollouts
    sled +200 lbs 120 yards backwards
    25 tire slams against wall
    45 battle ropes
    sled +200 lbs 120 yards forwards
    15 clean and press kettle bell with 12kg each side
    15 ab rollouts

    Strength: none

    Assessment: day 4 of low carb phase. staying on track. harder to perform today. i only completed half of the conditioning workout that was planned.

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