"TLFC" exercise and accountability support!

luluinca

Got in a good workout this morning and now we're taking off for a two day beach trip......Have a great Thursday and Friday everyone!

Today: 20 min calisthenics warm-up including BW squats and lunges, pushups, situps and crunch twists w/12 lb ball, planks, back extensions, incline side crunch twists and renegade rows. 10 mink bike. 60 min strength training including squats<2X 8 @ 85 lbs, 2X 5 @ 95 lbs, and 1X 5 @ 115>, 3X 5 OHP and walk w/50 lbs, bent over row<2X 8 @ 65 lbs, 1X 5 @ 75 lbs and 1X 5 @ 85 lbs>, 3X 8 inverted rows, 2X 10 each way side lunges w/20/20 lbs, 2X 10 each way side lunges w/20 lbs plates, 2X 10 overhead tricep extensions w/35 lbs, 3X 10 seated dips w/120 added, 3X 10 inner thigh w/110.

Eating out tonight for dinner but I'll try to control myself.........

brandiuntz

Happy Thursday!

I'm taking tomorrow off to enjoy a longer holiday weekend. Looking forward to it.


Cardio: 4 mile run, easy pace. 52 minutes.


Food: on target.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF and LCW! 4clients this morning. Making ribs later on tonight.

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: Had Panda Express for dinner last night. Sodium bomb.

brandiuntz

TGIF!

Today was a rest day. Need it to help with some plantar fasciitis I'm dealing with in my right foot. Have an all day art market tomorrow, so won't have any official exercise, but the loading and unloading of all my stuff is exhausting.


Food: a little over....chocolate muffins.

luluinca

Did a little walking on the beach yesterday which is always a nice way to spend a morning. I was planning on going to the gym today but may not make it. I'm not an excuse maker normally but I really have a lot on my plate this weekend.....LOL

I didn't bother logging food much the last couple of days but back at it this morning no worse for wear....I may even have lost a pound! I'll see if it's still gone in the next day or two.......

Have a great Labor Day weekend everyone!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! No clients. Just my own workout and doing some bush trimming today.

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

Strength: NONE

Assessment: Had McDonald's for dinner.

luluinca

I got a lot done around here yesterday so I made it to the gym this morning and will swim before the pool party. Feels good to be organized and back on track.

Exercise: Foam roller/dynamic stretches. 20 min calisthenics warmup including pushups, BW squats and lunges, pushups, planks, physio ball pikes and bridges, back extensions, hanging leg lifts and crunch machine. 10 min bike. 60 min strength training including 3X 10 single leg wall squats w/20/20 lbs, 3X 8 single leg wall bent over rows w/27.5/27.5 lbs, 3X 10 overhead squats w/30 lb bar and physio ball against wall, 2X 8 front loaded squats below parallel w/45 lb,1X 5 w/50 lbs and 1X 5 w/55lbs, 3X 8 lat pullodown w/70 lbs, 3X 8 overhead cable tricep curls and extension w/40 lbs, 3X 8 seated row w/85 lbs, 3X 10 seated dip w/120 lbs added and 3X 10 inner thigh w/110 lbs.

BBQ tonight so..........

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday and Labor Day! 4 clients this morning then 4 tonight. Since it's a holiday, I'll be cleaning up and doing laundry later.

Cardio: run/jog 2 miles (300 calories)

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

Assessment: Family party for my nephew's 1st B day. Of course food intake was higher yesterday.

brandiuntz

Happy Monday and Labor Day!

Took Sunday as an extra rest day. I was exhausted from Saturday's art market. 10 hours outside does me in every time. My body thanked me.

Strength Training:

Bench Press: 5x5x70lb
OHP: 5x5x50lb
Pendlay Row: 5x5x70lb
Dead Lift: 2x5x145lb


Food: too much sodium/carbs past couple days, so weight is up to 161lb.

luluinca

I really enjoyed having the extra day today to get ready for the week. I leave for CO on Wed to visit our daughter and help her move. Hopefully we'll get a nice hike in too!

Today I swam for about 45 minutes but will be at the gym tomorrow and probably Wed as well since my flight doesn't leave until 3:30 pm.

Have a great week everyone!

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 4 clients this morning only. Tonight is "Back to School Night" for the parents and I get to meet all my DD's teachers.

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 okay.

ninerbuff

brandiuntz wrote: »

Happy Monday and Labor Day!

Took Sunday as an extra rest day. I was exhausted from Saturday's art market. 10 hours outside does me in every time. My body thanked me.

Strength Training:

Bench Press: 5x5x70lb
OHP: 5x5x50lb
Pendlay Row: 5x5x70lb
Dead Lift: 2x5x145lb


Food: too much sodium/carbs past couple days, so weight is up to 161lb.

Were you in a booth?

ninerbuff

luluinca wrote: »

I really enjoyed having the extra day today to get ready for the week. I leave for CO on Wed to visit our daughter and help her move. Hopefully we'll get a nice hike in too!

Today I swam for about 45 minutes but will be at the gym tomorrow and probably Wed as well since my flight doesn't leave until 3:30 pm.

Have a great week everyone!

Change of altitude works on your fitness!

luluinca

@ niner.............good point.

Had a training session this morning and spent most of it working on hip strength.....still having a bit of weakness on the right side so we worked with bands and then did some single leg bench squats and single leg RDL's. Felt good.

I'll try to check in a bit from CO but have a great week everyone if I don't have a chance to really do that!

brandiuntz

ninerbuff wrote: »

brandiuntz wrote: »

Happy Monday and Labor Day!

Took Sunday as an extra rest day. I was exhausted from Saturday's art market. 10 hours outside does me in every time. My body thanked me.

Strength Training:

Bench Press: 5x5x70lb
OHP: 5x5x50lb
Pendlay Row: 5x5x70lb
Dead Lift: 2x5x145lb


Food: too much sodium/carbs past couple days, so weight is up to 161lb.

Were you in a booth?

I was (my 10'x10' canopy), but it was still 10 hours outside on a very hot, humid day. It's a good reminder of why I workout, though...I load the car myself, unload, setup, then tear down and bring it all back home. A workout within itself!

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday!4 clients this morning and 4 tonight. Yesterday's "Back to School" night went well and I met all my DD's teachers. Brought me back to the days of being in middle school.

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

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

Assessment: Lamb last night for dinner.

brandiuntz

Happy Wednesday!

Strength training:

Bench Press: 5x5x70lb
OHP: 5x5x50lb
Pendlay Row: 5x5x70lb
Goblet Squat: 5x5x35lb


Food: on target

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! 4 clients this morning and then 3 tonight. First day of NFL FOOTBALL!!!!
This weekend should be fun!!!

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: Brats last night!

brandiuntz

Happy Thursday!


Cardio: 6 mile run, easy pace. 71 minutes. Felt good...had taken a couple days off running to give my right foot (PF) a break. Felt good today.


Food: on target.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF and LCW! 4 clients this morning. Another triple digit heat day and that's 4 in a row. Making ribs later on tonight.

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: Steak last night.