"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Bootcamp training this morning then one client then TKO. It's raining so Bootcamp will be modified.

    Cardio: run/jog 2 miles (300 calories)

    Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4

    Assessment: Just plain overate this weekend. Need to buck up.
  • PwrLftr82
    PwrLftr82 Posts: 945 Member
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    It's deload week, so that's always tough mentally.

    Cardio: Will take a walk at lunch

    Strength: Wendler's 5/3/1 OHP, close-grip underhand lat pulldowns, DB incline bench, and seated rows.

    Assessment: I'm actually glad to start a new week.

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

    Strength training:

    Bench press: 5x5x77.5lb

    OHP: 5x5x50lb

    Pendlay Row: 5x5x77.5lb

    Push ups: 1x10

    Flutter Kicks: 1x40


    Food: 2 peanut butter cups too many. :)
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 1 client this morning and 2 tonight. DW's birthday today, so making her something special for dinner.

    Cardio: jog/walk 2 mile (300 calories)

    Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 12,10,8,6 reps for 4 sets.

    Assessment: I did fine yesterday, but need to be more consistent throughout the week.
  • PwrLftr82
    PwrLftr82 Posts: 945 Member
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    Just glad it's not Monday anymore.

    Cardio: 2 miles on the elliptical this morning and will take a walk at lunch

    Strength: Wendler's 5/3/1 deadlifts (it's deload week and I didn't feel like doing any accessories)

    Assessment: I didn't bring nearly enough food with me to work yesterday. Totally remedied that today.

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

    Cardio: 4 mile run, easy pace. 44 minutes. My sinuses are almost back to normal. What a relief.


    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning, then strength and TKO tonight. Getting house all finished up and cleaned for arrival of BIL, SIL and my niece and nephew.

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

    Strength: chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 x 4

    Assessment: A little over yesterday.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! One client this morning then 2 tonight! Had to discipline my DD yesterday and put her on restriction (no electronics or friends over) till the end of next week for issues of not completing school work. It disheartens me to do it this time of year, but after 2 prior warnings to her, I just can't let it continue.

    Cardio: jog/walk- 2 miles (300 calories)

    Strength: back- pullups, bent over rows, seated cable rows, pullovers. 12,10,8,6 x 4 sets

    Assessment: I did fine. People are starting to drop off "goodies" to me while I do my traffic directing at the school.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Thursday!!

    Cardio: 4 miles run, easy pace. 43 minutes.


    Food: Been an excellent week. Dropped back to my "standard" weight of 163lb. Now, to get back to actual losing towards my final goal.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning, one this evening and TKO tonight! DD is out of school till next year so she'll be accompanying me to the gym for the next couple of weeks. Shopping is almost done, but I have to be sly about a couple of them.

    Cardio: jog/walk- 2 miles (300 calories)

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6 x 4

    Assessment: Sushi yesterday for lunch, so up a little in water weight.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Bootcamp training this morning then one client then TKO. Finish a few shopping for gifts and then make my ugly sweater for Xmas.

    Cardio: run/jog 2 miles (300 calories)

    Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4

    Assessment: Not a good eating weekend.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Monday!!

    No official workout this weekend, though I did a lot of walking at some museums.


    Strength training:

    Bench press: 5x5x77.5lb

    OHP: 1x5x45lb, 3x5x50lb

    Pendlay Row: 5x5x77.5lb

    Push ups: 1x10

    Plank: 1x60sec

    Flutter kicks: 1x20


    Food: been eating very good. Dropped below 163lb for the first time in over 6 months.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 1 client this morning and 2 tonight. BIL and SIL arrive today to stay with us over the holidays. Love having them here along with their kids.

    Cardio: jog/walk 2 mile (300 calories)

    Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 12,10,8,6 reps for 4 sets.

    Assessment: Did okay yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Tuesday!

    Cardio: 4 mile run, speed work style. 41 minutes.


    Food: good enough.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday and Christmas Eve! Just one client this morning then I'm picking up some supplies for making an ugly sweater and food for tonight at my mom and dad's house where we celebrate Christmas at midnight! BIL and SIL are here with there kids and my DD is having fun playing with them.

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

    Strength: chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 x 4

    Assessment: Cookies, fudge and candy at work yesterday.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang

    I like myself unconditionally!

    MERRY CHRISTMAS!!! Party starts at 1pm till 9pm tonight at my uncle's house so we'll be out all day. I got my DD a MICROSOFT SURFACE PRO 3 for Christmas...........she better take care of it!!!!!!!!!! The expectation is that it will last her through her high school years and I just want her to be ultra responsible early.

    Cardio: jog/walk- 2 miles (300 calories)

    Strength: back- pullups, bent over rows, seated cable rows, pullovers. 12,10,8,6 x 4 sets

    Assessment: Well let's just say that I didn't reach my macro/micro nutrient profile.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Merry Christmas!!!

    Hope everyone had a wonderful day.


    Cardio: 4 mile run. Easy pace. 48 minutes.


    Food: slightly over, but enjoyed my Xmas meal.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning, one this evening and TKO tonight! Great fun and family Christmas yesterday! Looking forward to our New Year's party now!

    Cardio: jog/walk- 2 miles (300 calories)

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6 x 4

    Assessment: It was a fiasco!
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client this morning then strength training class. Another party today with gift exchange with friends!

    Cardio: jog/walk- 2 miles (300 calories)

    Strength: NONE

    Assessment: Leftovers last night.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Saturday!!!

    Strength Training:

    Bench Press: 2x5x77.5lb, 1x8x77.5lb

    OHP: 2x5x50lb, 1x7x50lb

    Pendlay Row: 3x5x77.5lb

    Goblet Squats: 3x5x35lb

    Deadlift: 1x5x155lb

    Barbell Glute Bridge: 5x5x155lb

    Plank: 1x60sec.

    Push ups: 1x10


    Food: on target. Done with the holiday eating.

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