"TLFC" exercise and accountability support!

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

    Strength training:

    Goblet squats: 3x5x35lb

    Deadlifts: 2x5x155lb

    Barbell Glute Bridge: 5x5x155lb

    Flutter kicks: 2x20

    Leg raises: 1x10


    Food: good day
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! First week in and no loss, but I did have Asian food so I'm sure my sodium helped me retain. Anyway, brought my van in yesterday to get some recall work done and found out that from the accident I had in Dec, that a wheel bearing might have been affected. So I'll have to bring it in again. At least insurance is supplementing it.

    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: Had Pad Seew and papaya salad yesterday for dinner.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Thursday!!

    Cardio: 4 mile run. Speed work - 1/4 mile intervals. 40 minutes.


    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, one this evening and TKO tonight! Bringing the van back in to get a diagnosis on the rear right wheel where a tech said he heard a grinding noise. This is the side where the van got hit last month. Insurance already said they will supplement repair cost.

    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: I did okay yesterday. Could have done better, but after shopping at Ranch 99 (Asian store), I might have went a little overboard with the dried mangoes I bought.
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client this morning then strength training class. Playoff football today and finally putting away Christmas stuff for next year.

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

    Strength: NONE

    Assessment: Wasn't a great day, but I can make up for it today.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Saturday!!

    Strength training:

    Bench press: 5x5x80lb

    OHP: 5x5x50lb

    Pendlay Row: 5x5x77.5lb

    Pushups: 2x10

    Flutter kicks: 3x20


    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, then one this evening then first new session of TKO for the new year! Well my van is in the shop again because the new water pump that was installed was leaking. Good thing that Toyota noticed it during a recall repair. I get it back later this morning.

    Cardio: run/jog 2 miles (300 calories)

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

    Assessment: I ate a bit too much, so let's see how today goes.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Monday!

    Short on time so just quick calisthenics:

    Push ups: 5x10

    Flutter kicks: 3x20

    Side planks: 2x30sec


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

    I like myself unconditionally!

    Happy Tuesday! 1 client this morning and 2 tonight. Finally got my van back in tact with lots of stuff done from recalls and wear and tear. Should be good for another 80,000 miles now.

    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: Good day yesterday. Had pho for lunch and it's been awhile.
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    brandiuntz wrote: »
    Happy Monday!

    Short on time so just quick calisthenics:

    Push ups: 5x10

    Flutter kicks: 3x20

    Side planks: 2x30sec


    Food: on target.
    Some are better than none. Good for you!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    ninerbuff wrote: »
    brandiuntz wrote: »
    Happy Monday!

    Short on time so just quick calisthenics:

    Push ups: 5x10

    Flutter kicks: 3x20

    Side planks: 2x30sec


    Food: on target.
    Some are better than none. Good for you!

    Thanks, niner!


    Happy Tuesday!

    Cardio: 4 mile run. Easy pace. 44 minutes. Legs tired for some reason today so took it easy.


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

    I like myself unconditionally!

    Happy Humpday! No clients this morning and strength class tonight and TKO tonight. Not much going on today so a leisure day to catch up on some DVR'd stuff.

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

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

    Assessment: Did okay again yesterday.
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! 1 client this morning and then 3 this evening. At the halfway point of the month, I'm down 2lbs which is right. Losing a 1lb a week is my goal. Will do some lawn work today.

    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 splurged a little yesterday, so no weight movement.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Thursday!!


    Cardio: 4 mile run, tempo pace. 42 minutes.


    Food: on target.
  • 47Jacqueline
    47Jacqueline Posts: 6,993 Member
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    I like myself unconditionally!


    Practiced Zumba choreography 1/2 hour
    Trained 1 client 1 hour

    Then had an emergency extraction of 2 teeth this afternoon and came to a screeching halt.


    Food: drank water/snacked.
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! One new client this morning, one this evening then TKO. 2nd half of the month starts today so just have to keep the ball rolling!

    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: With the exception of eating some Chicken in a Bisket crackers, most of my food was whole.
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    47Jacqueline wrote: »
    I like myself unconditionally!


    Practiced Zumba choreography 1/2 hour
    Trained 1 client 1 hour

    Then had an emergency extraction of 2 teeth this afternoon and came to a screeching halt.


    Food: drank water/snacked.
    My DW just got her Zumba certification last Saturday (an 8 hour course), but not sure if she's bold enough yet to get up in front of a class. Choreography for her is easy since she competes as a ballroom dancer anyway, but it's a different story when you have a bunch of people just focused on you.
    I've been a group fitness instructor for almost 20 years now and was on stage a lot as a teen, so the transition was pretty easy for me.



  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client this morning then strength training class. DD is going to a bday party and then later we go to my FIL's to hang out for dinner.

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

    Strength: NONE

    Assessment: I did okay.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Weekend!!

    Saturday: Cardio, 6 mile run. 67 minutes.

    Sunday: Cardio: 3 mile run, 33 minutes.

    So starts my 4 days of running a week, as I train for a double half marathon challenge in March (will run halfs on Sat & Sun in one weekend).

    Need to get back on point with the strength training during the week, since I'll be running a lot more on the weekends.

    Food: okay, but a few too many snacks on Sunday.
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! One client this morning, then one this evening then TKO. My birthday today so DW is taking me out to lunch. Other than that, I'm just a year older.

    Cardio: run/jog 2 miles (300 calories)

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

    Assessment: Sushi last night, but I'm down still.

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