"TLFC" exercise and accountability support!

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 2 clients this morning and 2 tonight. New session was great and members were telling me how much they missed me after only a week being gone.

Cardio: stepmill- level 9 (400 calories)

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

Assessment: Back on track and a great eating day.

brandiuntz

Happy Tuesday!!!

Strength training:

Goblet Squat: 5x5x35lb

Overhead Press: 5x5x50lb

Dead Lift: 1x5x155lb

Barbell Glute Bridge: 5x5x155lb

Food: good day!

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! One client this morning, then strength class and TKO tonight. Back to the grind and looking forward to teaching tonight!

Cardio: stepmill- level 9 (400 calories)

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

Assessment: Good day yesterday.

brandiuntz

Happy Wednesday!!!

Cardio: 4.5 miles run. 45 minutes.


Food: on target.

brandiuntz

Happy Thursday!!

Strength Training:

Goblet Squats: 5x5x35lb

Bench Press: 5x5x85lb

Pendlay Row: 5x5x80lb

Plank: 1x90sec

Food: on target

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF and LCW! Just TKO tonight. Bringing in the van today to get new tires. AIEEE. More money I need to spend in a big chunk, but coming at the wrong time (since I lost a week of pay from vacation). Oh well, that's life. Great news is is that my neighborhood's value is way up there and I'd definitely make a nice profit if sold my house today.

Cardio: jog/walk- 3 mi 400 calories

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

Assessment: Steak and rice yesterday!

brandiuntz

Happy Friday!! TGIF!

Cardio: 3.7 mile trail run. 45 minutes. Man, the trail kills me. Plus, the heat doesn't help.

Food: on target.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! One client then strength class. Family party today and friends party tomorrow. Will do good with food on both days.

Cardio: NONE

Strength: NONE

Assessment: Pho last night!

brandiuntz

Happy Sunday!!

Strength Training:

Goblet Squat: 5x5x35lb

Overhead Press: 5x5x50lb

Dead Lift: 2x5x155lb

Barbell Glute Bridge: 5x5x155lb

Food: a little over.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! Just one client this evening then TKO. First day of school for DD! And back to my volunteer duties as a traffic guard!!

Cardio: run/jog 2 miles (300 calories)

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

Assessment: Long weekend of parties!

brandiuntz

Happy Monday!!

Cardio: 3.5 mile trail run. 42 minutes. It's amazing how hard a trail run feels compared to a flat run. Wiped me out.

Food: on target

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 2 clients this morning and 2 tonight. First day of school went smooth, but I'm expecting traffic this morning to be a bit different since some have now figured out the back way in and will try to avoid the front of the school.

Cardio: stepmill- level 9 (400 calories)

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

Assessment: Good day overall yesterday.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! No clients this morning, then strength and TKO tonight. School is on regular schedule now, so back to the "real" daily grind. Time for me to get back into hardcore shape!

Cardio: stepmill- level 9 (400 calories)

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

Assessment: Good day yesterday.

tsimblist

I think I will give this a go.

Happy Humpday! This is a cardio day for me, lifting tomorrow.

Cardio: 65 minutes on stationary cycle (687 calories)

Strength: Ab Wheel Rollout, 3x10

Assessment: Good day yesterday.

brandiuntz

I think I will give this a go.

Happy Humpday! This is a cardio day for me, lifting tomorrow.

Cardio: 65 minutes on stationary cycle (687 calories)

Strength: Ab Wheel Rollout, 3x10

Assessment: Good day yesterday.

Welcome!!


Happy Wednesday!!

Took Tuesday as a rest day.

Cardio: 6.25 mile run. 69 minutes. 11:27/mile pace.

Food: on target.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! 2 clients this morning and then 3 this evening. DD starts a new stretching class in dance today.

Cardio: stepmill- level 9 (400 calories)

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

Assessment: Bad eating day yesterday. 1000 calories over usual.

tsimblist

Welcome!!

Thank you.

Happy Thursday. Taking off tomorrow for a lake weekend with the family. Might not have Internet connectivity. Taking my bike in hopes of getting some saddle time to toughen up my sitter for a possible century ride next month.

Cardio: Walking laps around the gym between sets.

Strength: Overhead Volume day (953 calories). Squats, overhead press, deadlift, weighted dips, weighted chin-ups. Details logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-08-28

Assessment: On plan for my nutrition yesterday and planned out for today. All bets are off for this weekend.

ninerbuff

Welcome tsimblist

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF and LCW! No clients this morning and 1 this evening then TKO. Getting a haircut today.

Cardio: jog/walk- 3 mi 400 calories

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

Assessment: Decided on pho yesterday!

brandiuntz

TGIF!! Happy Friday!!

Strength Training:

Goblet Squats: 5x5x35lb

Bench Press: 5x5x85lb

Pendlay Row: 5x5x80lb

Dead Lift: 2x5x155lb

Food: on target. Been a good week!