"TLFC" exercise and accountability support!

brandiuntz

Happy Monday!!

Strength Training:

Overhead Bench Press: 5x5x52.5lb

Dead Lift: 1x5x165lb (new PR)

Barbell Glute Bridges: 4x5x165lb, 1x10x165lb (new PR)


Food: a little over

tsimblist

Congrats on your PR!!

Thank you.

tsimblist

Happy Tuesday! HRV threw a red light ( https://dl.dropboxusercontent.com/u/19811888/ithleteHRV20140930.png ). So I have decided to follow the recommendation and take a rest day.

Cardio: Rest day.

Strength: Tomorrow

Assessment: Nutrition back on track. Need to plan for today.

ninerbuff

Happy Monday! Busy weekend. Saturday I set a new PR at a local 5K event. Sunday was a potluck celebration for my Mom's 80th birthday. Haven't been tracking nutrition very well on weekends.

Cardio: Walking laps in gym between sets. Two laps of 1/12 mile is close to a 3 minute rest.

Strength: Bench Volume day (1059 calories). Squats, Bench Press, Deadlifts, Weighted Dips, Pull-ups. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-09-29

Assessment: Scale jumped up a few pounds due to weekend events. I expect the water weight to subside later this week. Nutrition planned out for today and on track so far.

Congrats!

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 1 client this morning and 2 tonight. Haircut this morning after workout.

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: Okay yesterday.

brandiuntz

Happy Tuesday!!

Cardio: 4 mile run. 43 minutes. 10:43/mile.

Food: a little too much again.

tsimblist

Congrats!

Thank you.

tsimblist

Happy Humpday! Another busy day at the office.

Cardio: Walked laps between sets.

Strength: Overhead Recovery day (786 calories). Barbell Hip Thrusts, Roman Chair Sit-ups, Squats, Overhead Press, Straight Leg Deadlifts. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-10-01

Assessment: Nutrition on plan yesterday and planned out for today. Scale returning to before weekend readings.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! No clients this morning, then strength and TKO tonight. New month! Reassessing goals and making adjustments to reach them by the end of the year!

Cardio: run/jog- 2 miles (400 calories)

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

Assessment: Good day yesterday.

tsimblist

Happy Thursday!

Cardio: 65 minutes on stationary cycle (710 calories).

Strength: Ab wheel rollouts 3x10

Assessment: Nutrition on track yesterday and planned out for today.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! 1 client this morning and then 3 this evening. Let's get some work done!!!

Cardio: stepmill- level 9 (400 calories)

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

Assessment: I was okay yesterday.

brandiuntz

Happy Thursday!!!

Cardio: 4 mile run. 42 minutes. Some interval work.

Food: on target

tsimblist

TGIF!

Cardio: Walked laps between sets.

Strength: Bench Intensity day (975 calories). Squats, Bench Press, Dips, Weighted Hanging Knee Raises, Chin-ups, Hang Snatch. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-10-03

Assessment: Nutrition on target for yesterday. Planned out and on track for today.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF and LCW! No clients this morning then TKO tonight. Laundry today.

Cardio: jog/walk- 3 mi 400 calories

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

Assessment: Had pork shoulder for dinner last night.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! One client then strength class. DW has a performance tonight at a dinner dance.

Cardio: NONE

Strength: NONE

Assessment: Ate okay yesterday.

brandiuntz

Happy Saturday!!!

Have missed 2 days of strength training this week...Wednesday I had plans. Friday, small strain in my lower back. Decided to give it some extra rest.


Cardio: 8 mile run (long run of the week). 89 minutes. 11:10/mile pace. Gorgeous fall weather helped me feel awesome on this run.


Food: on target.

tsimblist

Happy Sunday! Ran another 5K for charity yesterday. Official time was 23 seconds slower than last week. I'm happy with my performance considering the course was hillier and mostly gravel roads or pasture fields which were a challenge in my XeroShoes.

Cardio: Rest day

Strength: Rest day

Assessment: Way over on calories yesterday. At least I kept it low fat (13% of calories).

tsimblist

Happy Monday!

Cardio: Walked laps around gym between sets.

Strength: Overhead Volume day (917 calories). Squats, Overhead Press, Deadlifts, Weighted Dips, Weighted Chin-ups. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-10-06

Assessment: Did well for lunch yesterday. Then went to my Son's house to watch the 49ers (his team) and pigged out on pizza. Scale shows significant water weight jump.

ninerbuff

Happy Saturday!!!

Have missed 2 days of strength training this week...Wednesday I had plans. Friday, small strain in my lower back. Decided to give it some extra rest.


Cardio: 8 mile run (long run of the week). 89 minutes. 11:10/mile pace. Gorgeous fall weather helped me feel awesome on this run.


Food: on target.

Nice run!!!

ninerbuff

Happy Monday!

Cardio: Walked laps around gym between sets.

Strength: Overhead Volume day (917 calories). Squats, Overhead Press, Deadlifts, Weighted Dips, Weighted Chin-ups. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-10-06

Assessment: Did well for lunch yesterday. Then went to my Son's house to watch the 49ers (his team) and pigged out on pizza. Scale shows significant water weight jump.

And they won!!!! Good job!!