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"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 49,175 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 tonight. Nice day today. That means some biking time!

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

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

    Assessment: Pork chops and rice.
  • MJFSH
    MJFSH Posts: 7,252 Member
    Hello!!!!

    Happy Tuesday my friends!!!

    Strength: 3 Prong Strong: Bench Strength

    Cardio: tomorrow

    was staying at home a few days and my weight has sky rocketed, give it a day or two and I believe it will be all gone again, this weight thing, and bulking is funny! can't wait to get back to cut phase, so I know what I'm doing!
  • luluinca
    luluinca Posts: 2,899 Member
    Hope you're all having a great day!

    Cardio: 2.75 mile run this morning. Fastest pace since last October so I'll take it!

    Strength: Tomorrow

    Assessment: Having a good week overall. Taco Tuesday tonight but I'll just have a couple of carnitas tacos and a few black beans...........keeping it low.

  • luluinca
    luluinca Posts: 2,899 Member
    Taking a couple of days off from exercise to get caught up at work.....see y'all Friday!
  • ninerbuff
    ninerbuff Posts: 49,175 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning and 4 tonight. Maybe mow the lawn today.

    Cardio: walking- 3.5 miles (350 calories)

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

    Assessment: Steak and rice.
  • ninerbuff
    ninerbuff Posts: 49,175 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and then 3 tonight. Get some housework done.

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

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

    Assessment: Subway yesterday. Hadn't had it in like forever!
  • MJFSH
    MJFSH Posts: 7,252 Member
    Good morning,

    Strength: 3 Prong Strong: Deadlift Strength

    Cardio: none

    Assessment: getting tired of eating like a fat kid, I want to get back to eating my style and see the muscles I have worked hard for, got to have a chat with my coach about it.
  • ninerbuff
    ninerbuff Posts: 49,175 Member
    Hey gang

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! Last day of the month and last day of school for a week for my DD for spring break. I kinda need it too from the school.

    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: Mcnuggets last night. Too lazy to cook anything.
  • luluinca
    luluinca Posts: 2,899 Member
    TGIF guys! Hope everyone has a great weekend! It's going to be nice and warm here so it'll be a jacuzzi weekend for sure and maybe a margarita!!!

    Cardio: 15 min elliptical

    Strength: 25 minute warmup including planks, pushups, donkey kicks, good mornings, goblet squats, situps and side to sides, side pulls and shoulder rehab.

    70 min Hamstring/Glutes-20 reps feels like I'm doing aerobic weight lifting....LOL

    3X20 BB back squat w/75 lbs
    3X20 KB sumo squat w/40 lbs

    3X20 straight leg BB dead lifts w/70 lbs
    3X20 BB dead lifts w/85 lbs

    3X20 machine prone leg curls w/40 lbs
    3X15 single leg squats w/TRX

    Assessment: Had kind of a rough week stress and work wise but hopefully back to normal this weekend.
  • MJFSH
    MJFSH Posts: 7,252 Member
    Happy Friday Fitfam! @luluinca I'm so jealous of the Jacuzzi and margarita weekend, time to step up my game and get some I assume! :)

    Strength: 3 Prong Strong: Power Focus done!

    Cardio: maybe over the weekend, haven't done much cardio lately

    Assessment: I think I will be going for a massage tomorrow, feeling sore and stiff
    mmm or maybe find a party and crash it! :)
  • ninerbuff
    ninerbuff Posts: 49,175 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 2 clients this morning. Start of a new month! I also got a free pass for 30 days to watch HBO, so I'm FINALLY watching GAME OF THRONES!! I have 6 seasons to catch up on!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Panda express!
  • luluinca
    luluinca Posts: 2,899 Member
    Happy Weekend everyone!

    Cardio only today: 3.25 mile run..........yay, longest distance since knee injury last October!

    Lost a little more weight last week so the total since Jan 28 is 10 lbs..........getting closer to ultimate goal everyday!

  • luluinca
    luluinca Posts: 2,899 Member
    Had a great night's sleep and got in a really good arm and shoulder workout this morning.

    Cardio: 15 minutes stationary bike

    Strength: 20 min warmup including planks, pushups, good mornings, single leg rdl's, sumo squats w/KB, heel taps, donkey kicks, shoulder rehab.

    70 min strength training including

    3X15 BB shoulder press w/40 lbs
    3X20 DB alternating bicep curl w/15 lbs
    3X20 DB tricep kickbacks w/12.5 lbs

    3X20 landmine shoulder press w/45 lbs
    3X20 KB front raises w/10 lbs
    3X20 EZ bar curl w/2.5 lbs added each side

    3X20 cable lateral raise w/20 lbs
    3X20 cable rev grip tricep pushdown w/20 lbs

    3X20 cable tricep push down (bar) w/20 lbs
    3X20 hammer bicep curl w/15 lbs

    Assessment: Celebrating my birthday week (we do that here.....LOL) so food might be slightly over a day or two. Trying to stick to a deficit most days though. Don't want to give up those 10 lbs I've lost so far this year.
  • ninerbuff
    ninerbuff Posts: 49,175 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. DD off for spring break. Buying groceries later today.

    Cardio: bike riding- 30 (200 calories)

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

    Assessment: Spent most of this weekend watching and catching up with GAME OF THRONES. Did okay eating trying out a new Mediterranean restaurant in town.

  • MJFSH
    MJFSH Posts: 7,252 Member
    Good Morning,

    Strength: 3 Prong Strong, Squat Strength

    Cardio: 10 hours of dancing to the live music
    and that is a true statement! must have burned a calorie or two in the process too!
  • luluinca
    luluinca Posts: 2,899 Member
    Happy Monday everyone. Hope you all have a great week. I had helluva workout this morning. My trainer added a HIIT workout in once a week and so I did it this morning along with my regular workout but skipped the elliptical.

    Strength: 20 min warmup including planks, pushups, stiff leg deadlifts w/40lbs, goblet squats w/25 lbs, decline situps w/10 lbs, donkey kicks, bridges, and shoulder rehab.

    60 min Quads/Calfs circuit training

    3X20 seated machine leg extension w/40 lbs
    3X20 each leg bosu step ups body weight

    3X15 yd medicine ball lunge twist w/12 lbs
    3X20 seated calf raise w/45 lb plate

    3X20 seated leg press w/70 added each side
    3X20 seated leg press calf raises w/70 lbs added each side

    3X25 body weight calf raises
    3X20 bosu side squat hop

    30 min HIIT
    4X20 mountain climbers
    4X20 plank jacks
    4X20 dbl KB swings w/15 lbs

    4X20 alternating KB clean w/15 lbs
    4X50 jumping jacks
    4X20 med ball slam w/12 lbs

    Assessment: Had a nice weekend with a couple of dinners out and still lost a pound.....whoohoo!
  • ninerbuff
    ninerbuff Posts: 49,175 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 tonight. Another nice hot day today. Do have to mow the lawn today.

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

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

    Assessment: Sushi.
  • ninerbuff
    ninerbuff Posts: 49,175 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning and 4 tonight. Leisure day. May do some bike riding.

    Cardio: walking- 3.5 miles (350 calories)

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

    Assessment: Pork chops and rice.
  • luluinca
    luluinca Posts: 2,899 Member
    Had a nice workout this morning...........it's my birthday..........67 years young..........YIKES!

    Cardio: 15 minutes elliptical

    Strength: 25 min warmup including planks, good mornings, single leg RDL's, goblet squats, donkey kicks, bridges, curl ups, heel taps and shoulder rehab.

    60 min chest/back

    3X20 BB bench press w/55 lbs
    3X20 flat bench DB fly w/12.5 lbs

    3X20 BB incline bench press w/45 lbs
    3X15 plate press w/10 lbs

    3X20 seated underhand horizontal row w/50 lbs
    3X15 seated cable wide grip row w/50 lbs
    3X20 bent over cable row w/70

    3X15 reverse grip lat pulldown w/60 lbs
    3X10 wide grip assisted pullup

    Core #1
    Bosu planks
    Bosu crunches
    Bosu Scissors
    Bosu side planks

    Assessment: Celebrating all week for some reason with lots of dinners out so all bets are off of losing this week but I'll try to maintain.....LOL
  • MJFSH
    MJFSH Posts: 7,252 Member
    Happy Hump Day awesome people!

    Strength: 3 Prong Strong, Bench Press Strength yesterday

    Cardio: Les Mills Combat: Extreme Cardio Fighter today

    Assessment: Still on with the bulking, and getting fatter, but hubby came back from his trip and he's comment was " OMG!!! Are you losing more weight?" ha! almost 10 lbs heavier and he saw me as losing weight, now I'm confused!
  • MJFSH
    MJFSH Posts: 7,252 Member
    Good Morning Gang@

    Strength: 3 Prong Strong, Deadlift Strength

    Cardio: non

    Assessment: Physio tonight, massage on Saturday
  • ninerbuff
    ninerbuff Posts: 49,175 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and then 3 tonight. Some laundry to do. Also DD has orthodontist appointment, but nothing crazy today.

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

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

    Assessment: Steak and rice.
  • ninerbuff
    ninerbuff Posts: 49,175 Member
    MJFSH wrote: »
    Happy Hump Day awesome people!

    Strength: 3 Prong Strong, Bench Press Strength yesterday

    Cardio: Les Mills Combat: Extreme Cardio Fighter today

    Assessment: Still on with the bulking, and getting fatter, but hubby came back from his trip and he's comment was " OMG!!! Are you losing more weight?" ha! almost 10 lbs heavier and he saw me as losing weight, now I'm confused!
    The illusion of physique change happens like that.

  • luluinca
    luluinca Posts: 2,899 Member
    Good morning and yay for it being almost the weekend.........we have a fun one planned!

    Cardio: 2.85 mile run.........speed is improving. Not too bad for my first full day of being 67. :)

    Strength: Tomorrow

    Assessment: Hanging in there this week but just barely.....LOL
  • MJFSH
    MJFSH Posts: 7,252 Member
    Good morning and Happy Friday,

    Strength: 3 Prong Strong: Power Focus

    Cardio: well, not necessarily a cardio, but used the sport vibrating machine, after the workouts, that got blood circulating for sure!

    Assessment: Pizza tonight, :) massage tomorrow and hopefully a R & R weekend altogether.
  • ninerbuff
    ninerbuff Posts: 49,175 Member
    Hey gang

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! It's my mom's 91st birthday today so this weekend going there to have a party!

    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: Polish sausage and salad!
  • ninerbuff
    ninerbuff Posts: 49,175 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 4 clients this morning. Then later off to my sister's to celebrate my my mom's birthday!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Panera last night.
  • ninerbuff
    ninerbuff Posts: 49,175 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. Back to school and the grind again. May mow the lawn today too.

    Cardio: bike riding- 30 (200 calories)

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

    Assessment: Spent most of this weekend watching and catching up with GAME OF THRONES and an Easter egg hunt party with friends.
  • MJFSH
    MJFSH Posts: 7,252 Member
    Good Morning Fitfam!

    Strength: 3 Prong Strong: Squat Strength, lifting at 85% of my 1RM, and it didn't kill me! Dreading the lift at 95% of my 1RM, in two weeks.

    Cardio: Trying to practise Belly Dancing again tonight

    Assessment: Eating absolutely anything I can get my hands on these days, wow! It will be tough, once I have to go back to my normal eating schedule!
  • ninerbuff
    ninerbuff Posts: 49,175 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 tonight. Another nice hot day today.

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

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

    Assessment: Pork adobo and rice.

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