"TLFC" exercise and accountability support!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! I actually caught a cold on Thursday morning sometime and it's wiped me out. Basically because it affects my asthma and I don't have a refill prescription until Monday. So I'm just staying at home today and watching free HBO, SHOWTIME.

Cardio: walking- 30 min (150 calories)

Strength: core- crunches, leg lifts

Assessment: Had Udon last night. Helped with my cold.

luluinca

Nothing but lots of time in the kitchen on Thanksgiving but yesterday I decided to put about 45 minutes in between calisthenics, shoulder rehab and a short walk with the dog.
Today:

30 min calisthenics and shoulder rehab warm-up

55 min strength training including
5X8 single leg dead lifts w/45 lb kettle bell
4X10 assisted pull-ups
4X12 close grip cable lat pulldown w/70
4X12 straight arm lat pulldowns w/50
4X12 seated rows w/70
4X10 straight bar supinated curl w/30
4X12 preacher curl w/15
4X10 hammer curl w/12.5
4X25 wrist curl w/5
3X10 outer and inner thigh w/70
3X10 glute master w/40

Felt great to be back at the gym after almost a week but I wish my knee felt better............:(

Hope you're all enjoying the long weekend!

MJFSH

Hello all!!!!

Strength: Shortcut to Size: Legs and Abs and Chisel: Total Body

Cardio: none

luluinca

Looks like I'll be doing my home workout this week, hubby has surgery tomorrow so I don't plan on being able to get to the gym. I have some weights and room to do situps/pushups/lunges/goblet squats plus my shoulder therapy and foam rolling. That's my plan for now!

I've lost one pound on my quest to lose another 10 and considering the Thanksgiving break I'll take that!

Hope you all have a great week!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 4 clients this morning then 5 tonight. Back to the grind till Christmas.

Cardio: bike riding- 30 (200 calories)

Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6

Assessment: Felt better after a couple of days of a cold and asthma.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 4 clients this morning then 3 tonight. Laundry and decorations today.

Cardio: bike riding- 30 (150 calories)

Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6

Assessment: Steak and salad.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! 4 clients this morning and 4 tonight. Taking care of Christmas decorations today.

Cardio: bike riding- 30 minutes (150 calories)

Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6

Assessment: Pork adobo and rice.

luluinca

Sooooo, hubby's surgery is done and we're just resting at home for a few days but I am getting my little home workouts in most days. Today was about 35 minutes of weights doing shoulder rehab and then calisthenics including situps, pushups, planks, lunges, squats and a few other things. I'm also foam rolling every day and doing some dynamic stretching. Looks like I'll be able to get back to the gym by Friday morning.....yippeee!

Keep killing it you two!

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday!!! 4 clients this morning and then 3 tonight.

Cardio: jog/walk- 2 miles (250 calories)

Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6

Assessment: Longsilog for dinner!

ninerbuff

luluinca wrote: »

Sooooo, hubby's surgery is done and we're just resting at home for a few days but I am getting my little home workouts in most days. Today was about 35 minutes of weights doing shoulder rehab and then calisthenics including situps, pushups, planks, lunges, squats and a few other things. I'm also foam rolling every day and doing some dynamic stretching. Looks like I'll be able to get back to the gym by Friday morning.....yippeee!

Keep killing it you two!

Glad it went well! And keep up your own rehab. Eventually you'll be able to do more.

luluinca

Happy Friday Gang!

Finally getting back to a somewhat normal routine and got a good workout in this morning. I have an appt with my ortho on Monday finally about my knee so hopefully I'll get some answers and a plan of attack soon. My shoulder is completely healed and really back to 100% so I'm building up strength again there but still doing the reahab as a warmup to lifting, especially on upper body days.

Cardio: Nothing right now

Strength: 25 min calisthenics, shoulder rehab and cardio rope

60 min strength training including

4X12 cable rows w/28/28
4X12 shoulder shrugs w/95lbs
4X12 rear delt flys w/40
4X10 Arnold press w/15/15 lbs
4X12 single arm lateral raise w/12.5
4X15 seated calf raises w/60
4X12 kneeling leg extensions w/15 lbs
4X12 outer thigh w/70
4X10 glute master w/40

Assessment: I've lost a little over a pound of the last 10 I've decided I want to lose so the Thanksgiving feast didn't set me back anyway! We'll see how I do over Christmas.

Have a great weekend everyone!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! No clients this morning. Finish up putting Christmas decor and then off to a friends Christmas get together and gift exchange!

Cardio: walking- 30 min (150 calories)

Strength: core- crunches, leg lifts

Assessment: Sushi last night.

luluinca

Did a 35 minute calisthenics and shoulder rehab workout at home yesterday but made it to the gym this morning.

Cardio: Not yet, waiting for my ortho appt tomorrow to see what he thinks I can safely do

Strength: 25 min calisthenics and hip/shoulder warm-up

55 min strength training including

4X12 incline dumbbell bench press w/15/15
4X8 bench press w/75 lbs
4X8 assisted hanging dips
4X10 upward cable flys w/17/17
4X12 skull crushers w/15/15
4X12 reverse grip tricep push down w/60
4X15 preacher press w/15/15 lbs
4X12 cross cable chest press w/23/23
3X12 outer thigh w/60
3X12 seated calf raise w/60

Assessment: Lost a little more weight, close to half a pound so I'm progressing nicely in that department anyway!

Have a great Football Sunday!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 4 clients this morning then 5 tonight. Had fun this weekend with friends and watch "Moana" on my friends "underground" streaming. Good movie.

Cardio: bike riding- 30 (200 calories)

Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6

Assessment: I overate on Saturday, but made up for it on Sunday with some extra labor work.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 4 clients this morning then 3 tonight. Mow the lawn today.
Cardio: bike riding- 30 (150 calories)

Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6

Assessment: Pork adobo and rice.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! 4 clients this morning and 4 tonight. Just riding today and a little clean up.

Cardio: bike riding- 30 minutes (150 calories)

Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6

Assessment: Lamb and vegetables.

luluinca

It's been a rough week here for lots of reasons but I did get a 30 minute workout in at home yesterday and got the dog out for a 35 min walk this morning. Hoping for a gym day tomorrow!

Keep up the good work Niner!

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday!!! 4 clients this morning and then 3 tonight.

Cardio: jog/walk- 2 miles (250 calories)

Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6

Assessment: Baked chicken and salad!

luluinca

Made it to the gym again finally..........still no cardio because of my knee but I'm thinking about trying the stationary bike until I feel like swimming again. Doc thinks I have a torn meniscus and had an MRI Tuesday but don't get the results until the 19th. Trying to behave myself in the meantime. I doubt I'll have surgery, will probably just try to live with it but we'll see what they say first I guess.

Strength: 25 min calisthenics and shoulder rehab warm-up followed by:

2X2 min planks
2X50 Ab crunches w/25 lb plate
4X15 straight hanging leg raises
4X15 downward wood chops w/27lbs
4X15 upward wood chops w/23 lbs
4X10 cable chest press w/20/20
3X10 squat to pull w/35 lb kettlebell
2X20 static side lunges w/15lb press
2X20 seated single leg extensions
2X20 standing side and back leg extensions
3X15 calf raises w/70

Assessment: I've dropped my calories quite a bit since I'm not being as active and have lost a little weight again. No problems there really.

ninerbuff

@luluinca I tore mine and am still able to get around and squat too. See what degree it is and how stable your knee is. Surgery for it is pretty minor now and recovery pretty quick if you adhere to protocol.

ninerbuff

Hey gang

I like myself unconditionally!

Happy TGIF and LCW!!! 4 clients this morning. One of my friends, who is also a client, is coming over to drop off a new water heater cause mine needs to be replaced. At least he gets it cost and is a professional AC contractor, so I'm saving a ton of money doing it.

Cardio: jog/walk- 3 miles (350 calories)

Strength: legs- leg press, ATG squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6

Assessment: Taco Bell for dinner. I was only up to 500 calories till then, so I feasted.

luluinca

@ninerbuff, thanks for the advice. I'll ask my doc the degree of tear at my next appointment. Can I ask you what you think when I get all the results in and hear what they say before I make a decision?

I had the first surgery 30 years ago and even then it wasn't too bad so I'm not too worried about it except that I don't want to do it if the benefits are really minimal. I seem to know a lot of people in their 40's, 50's and 60's who've opted out of surgery.

I'd actually rather have a healthier knee if possible but I'm trying not to be stupid about it. Maybe they'll come back and tell me it's not a tear after all...........wishful thinking probably but you never know!

Have a great weekend!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! No clients this morning. Finish up putting Christmas decor and then off to a friends Christmas get together and gift exchange!

Cardio: walking- 30 min (150 calories)

Strength: core- crunches, leg lifts

Assessment: Sushi last night.

ninerbuff

@luluinca of course I'll give you my input. I've dealt with several people who've had menicus issues and half of them got surgery and the other half didn't. Either way I can try to help with rehab.

luluinca

ninerbuff wrote: »

@luluinca of course I'll give you my input. I've dealt with several people who've had menicus issues and half of them got surgery and the other half didn't. Either way I can try to help with rehab.

Thanks Niner, it's been about 8 or 9 weeks now since I injured it running and it's really just not getting any better so now I'm leaning toward surgery again, if I think it will help!

I'll have a good day or two and think........nah, don't need surgery and then a couple of days like yesterday and today and if the surgeons think they can help me I'll probably go for it. I have zero health issues except for my age so maybe I'm in the right category age-wise to have surgery.......I'll keep you posted.

Results appointment is on the 19th and it's a very well respected group of Orthopedic docs. I went there 10 years ago for a broken foot and earlier this year for frozen shoulder and they just don't rush into surgery as far as my experience goes!

I'll appreciate your input either way!

Meanwhile, no real exercise yesterday or today, just enough walking and staying on my feet and knee to wear me out doing Christmas things.....gym day tomorrow though!

luluinca

Got in a trip to the gym yesterday. No real cardio yet but I may try the stationary bike this week.

Strength: 20 min calisthenics warmup including pushups, situps, good mornings, planks, hanging leg lifts and cardio rope. 50 min Arnold's Super sets for Biceps and Triceps, 4 sets of 10-12 reps each.

Assessment: Doing okay food wise and really focusing on getting the protein in.

Have a great week!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 4 clients this morning then 5 tonight. I was pretty inactive this week with the exception of going to the mall since it rained all weekend. I'll have to pick it up more today.

Cardio: bike riding- 30 (200 calories)

Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6

Assessment: Inactive weekend. I'm up a little after eating more and not working out.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 4 clients this morning then 3 tonight. Just exercise today.

Cardio: bike riding- 30 (150 calories)

Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6

Assessment: Steak and salad.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! 4 clients this morning and 4 tonight. Just riding today and a little clean up.

Cardio: bike riding- 30 minutes (150 calories)

Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6

Assessment: Lamb and vegetables.

luluinca

Hey Niner and anyone else........seriously struggling here with the knee and work related busyness. Still getting in an easy calisthenics/shoulder rehab workout at home most days but probably won't be back to the gym until next week.

I have an appt with my ortho doc on Monday so we'll see what the prognosis is I guess........not super encouraged right now but trying to hang tough and maintain the strength I've gained over the last couple of years!