"TLFC" exercise and accountability support!

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! 1 client this morning and then 2 this evening. Having contractors come over to give estimate on roof replacement in the next week or so before making a decision.

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: Didn't do that well at dinner. DD wanted KFC and I caved because I was too tired to make dinner.

brandiuntz

Happy Thursday!!

Cardio: 6 mile run, easy pace.

Food: on target.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF and LCW! No clients this morning then 1 this evening and then TKO. Couple of more roof contractors coming over to give estimates today. Other than that, just kicking it.

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: High sodium meals yesterday.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! One client this morning then strength training class. Just hanging out at home today. Maybe go to the mall later.

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

Strength: NONE

Assessment: Not a good eating day yesterday.

brandiuntz

Happy Sunday!

Cardio: 9 mile run, easy pace. Gearing up for my two half-marathons next weekend.


Food: on target

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! No clients this morning and then 1 this evening then TKO. Didn't do grocery shopping yesterday so I do it today after workout.

Cardio: run/jog 2 miles (300 calories)

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

Assessment: Did okay.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 1 client this morning and 2 tonight. Just taking in estimates on roof replacement.

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: Steak for dinner yesterday.

brandiuntz

Happy Tuesday!

This time change is kicking my butt. Missed my workout Monday.

Cardio: 6 mile run, easy pace. 70 minutes.


Food: on target.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! No clients this morning, strength class tonight then TKO. DD's last day of school this week. Rainy today too so looks like my cardio will be inside today.

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

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

Assessment: Good day yesterday.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! 1 client this morning and then 2 this evening. One more contractor, then I make a decision on who to do the roof. DD is off today and tomorrow, so I have to find a way to entertain her.

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: Did well again yesterday.

brandiuntz

Happy Thursday!!

Cardio: 4 mile run. Final run before my two (yes, two) half-marathons this weekend (one Saturday, one on Sunday...special challenge race).


Food: eating at maintenance for a few days.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF and LCW! No clients this morning then 1 this evening and then TKO. DW and DD home today. Get my workout done early then kick it with them probably shopping.

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 no favors eating Panda Express last night.

brandiuntz

Happy Friday!

Strength training:

4x10 push ups

3x10 triceps dips

Just did something quick to get some kind of strength training in this week!



Food: maintenance

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! No clients this morning just strength class. DD starts with getting tutored today to help her with her math. Later family party for my niece who turns 3 today.

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

Strength: NONE

Assessment: Not a good eating day yesterday.

brandiuntz

Happy Saturday!

Cardio: Lucky Trails Half-Marathon #1. Tomorrow is half #2. I believe my time was about 2:31:and some seconds. Haven't looked up official yet.


Food: not tracking today. Making sure to eat enough today since I have to run this again tomorrow.

brandiuntz

Happy Sunday!!

Cardio: Lucky Trails Half-Marathon #2. Official time: 2:35.34.1. 5 minutes slower than the day before. Not too shabby.


Food: wasn't tracking. Probably maintenance or a little over.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! No clients this morning and then 1 this evening then TKO. Parent/teacher conferences this whole week which means DD is out of school early.

Cardio: run/jog 2 miles (300 calories)

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

Assessment: Party this week jacked me.

brandiuntz

Happy Tuesday!

Cardio: 6 mile run, recovery (sloooow) pace. Good to shake the legs out, but definitely still feeling those races over the weekend.


Food: cookies did me in. Feels like one of my PMS binges.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! No clients this morning, strength class tonight then TKO. DD's progress report was a disappointment, however we're going to work on the issues that are probably causing them (talking to much in class).
Sign the paper work for new roofing contract today. Here's to not doing it again for another 50 years.

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

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

Assessment: Good day yesterday.

brandiuntz

Happy Wednesday!!

Strength training:

Goblet squats: 3x5x25lb

Dead lift: 2x5x135lb

Barbell Glute Bridge: 3x5x135lb

Plank: 1x60sec

Side plank: 2x30sec

Flutter kicks: 3x20


Food: on target.