"TLFC" exercise and accountability support!

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! 4 clients this morning and 5 tonight. Had a good 4th. Didn't eat too much.

Cardio: rowing-30 minutes (250 calories)

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

Assessment: Only one hot dog and the rest was fruit and vegetables.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! 2 clients this morning and then 3 tonight. On the cusp of breaking under 200lbs, so gonna work hard today!

Cardio: rowing machine- 30 minutes (250 calories)

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

Assessment: Steak and okra!

luluinca

Hope you're enjoying a short week............I know I am

Missed my gym day but swam for about 35 minutes in the afternoon. Made up for it today though.

Cardio: 30 min StairMaster...........level 4-7

Strength: 10 min warm-up including leg swings, mini shoulder rehab, planks, donkey kicks, bridges, crunches, RDL's and goblet squats.

70 min Legs including

4X15 BB Sumo Squat w/120 lbs
4 Wall Sits - 75 seconds

4X16 Med Ball Reverse Lunge w/15 lbs
4X15 Single Leg Press w/60lbs each side

4X15 BB Glute Bridge w/120 lbs

3 sets to total assisted 50 Pull Ups
3 sets to total 100 Push Ups
3 sets to total 100 Air Squats
3 sets to total assisted 75 Dips

Assessment: Back to losing again after the Holiday!

luluinca

Happy TGIF. Looking forward to a relaxing weekend with more swimming!

Cardio: 20 min StairMaster level 4-7

Strength: 15 min warm-up including mini shoulder rehab, planks, leg lifts, windshield wipers, mountain climbers, bridges and BW squats.

60 min Back and Biceps including

3X15 Hammer Strength Lat Pulldown w/40 lbs
3X15 Dumbbell Twist Curls w/20 lbs

3X15 V Bar Pulldown w/100 lbs
3X15 Smith Machine Bent Over Rows w/50 lbs

3X15 One Arm DB Preacher Curls w/15 lbs
3X15 One Arm DB Hammer Curls w/15 lbs

3X15 Rack Pulls w/145 lbs

50 Assisted Pull-ups
75 Assisted Dips
100 Push-ups
100 Body Weight Squats

Assessment: Eating light last week and this weekend to try and drop the last couple of lbs.

ninerbuff

Hey gang

I like myself unconditionally!

Happy TGIF and LCW!!! 4 clients this morning only. Later today, I go and get an Xray on my shoulder which has been bothering me for over a couple of months now. But my knee is great 3 weeks after surgery!

Cardio: rowing machine- 30 minutes (250 calories)

Strength: NONE

Assessment: Flanken short ribs and rice.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! 4 clients this morning. Went and saw SPIDERMAN and loved it! Also went and saw my doctor to get an Xray on my left shoulder which has been bothering me for the last month and a half. No bone damage and the canals look wide enough. So it's likely impingement syndrome and that's just mostly therapy. I'll just have to stick with it and lay off any presses for now.

Cardio: walking- 30 min (150 calories)

Strength: core- crunches, leg lifts

Assessment: Had tacos last night for dinner.

luluinca

Niner, hope the shoulder improves. I fight with both of mine too but nothing seriously wrong. I keep up with my shoulder rehab and stretching and it helps but sometimes I just have to skip some of the things I really want to do............ugghh. Glad your knee is doing so great!

Hope you're having a great weekend. It's been hot and muggy down here so I've been swimming a lot.

Today was my last day of the 4 week workout schedule from my trainer and he really loaded me up. Took me 2 hours but I got through it all. Tomorrow I begin a new schedule and also gradually increasing calories to a maintenance level.

Cardio: 30 min StairMaster

Strength:

20 min Core including
3X30 sec bicycle crunch
3X45 sec full plank
3X10 leg lifts
3X16 Russian twists
3X30 sec cross body mountain climbers
REST
3X16 alternating full plank
3X45 sec side plank
3X12 floor windshield wipers
3X45 sec side plank

60 minutes Shoulders
4X15 Machine Seated One Arm Row w/35 lbs
4X15 Lateral Raise Machine w/50 lbs
4X15 Machine Seated Reverse Chest Fly w/60

4X15 Upright Cable Row w/60
4X15 Overhead Front Raise w/25 lb plate

75 Assisted Dips
100 Push-ups
50 Assisted Pull-ups
100 BW Squats

Assessment: Had a couple of brownies yesterday so I need to be a good girl today....LOL

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 4 clients this morning then 5 this evening. Solar City is coming in today to install solar on my house. My bills here in CA are outrageous and I need every break I can get.

Cardio: machine rowing- 30 minutes (150 calories)

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

Assessment: I did okay. Could have done much better.

luluinca

Have a great week!

I'm beginning a new 6 week program my trainer gave me and looking forward to it!

Cardio: 30 min StairMaster

Strength: 10 min warm-up including crunches, mountain climbers, RDL's, goblet squats, leg lifts and shoulder rehab.

70 min strength including

Power lifts lower body
3 sets of BB squat warm-up 45 to 95 lbs
4X6 BB back squats w/105 lbs
2X6 BB dead lifts w/115 lbs

Legs#1- 35 second rest between sets
10X10 leg press w/90 lbs each side
10X10 standing calf raise w/90 lbs

45 sec rest between sets
10X10 BB sumo dead lift w/95 lbs

Assessment: Upping calories by 100 per day for a week or two to gradually work my way up to about 1800 calories per day for maintenance. Not sure that's the right number so we'll see I guess. Chicken, brown rice and asparagus for dinner tonight!

SEAHORSES4EVER

Just stumbled across this. Great thread, starred to start joining in

ninerbuff

SEAHORSES4EVER wrote: »

Just stumbled across this. Great thread, starred to start joining in

Welcome!

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 4 clients this morning then 3 this evening! Got my solar panels in yesterday, but unfortunately cannot start using it until it gets inspected and passed.

Cardio: rowing machine- 30 minutes (250 calories)

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

Assessment: Homemade hamburger yesterday.

luluinca

@ninerbuff..........we had solar installed 3 years ago and it's made a huge difference. We don't really have electric bills anymore, just a small fee and occasionally during the summer we'll go slightly over. It's a great investment!

Just got in a little cardio with the dog this morning, walked, then ran, then walked again for about 2.5 miles. My legs are sore from those 100 sumo's I did yesterday so it felt good to use them a little and work out the kinks.

Back to the gym in the morning!

ninerbuff

@luluinca I'm looking forward to spending less money. PG&E have done nothing but increase cost due to some things such as price hikes to fuel, but never REDUCED them when demand went down. So I for one am completely tired of paying so much out to them.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! 4 clients this morning and 5 tonight. My DD is going to the Monterey Bay Aquarium today with one of he best friends and will be gone pretty much the whole day. I have a dental appointment so I'll be busy all day too.

Cardio: rowing-30 minutes (250 calories)

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

Assessment: Steak and broccoli last night for dinner. Did pretty well overall yesterday.

luluinca

Happy Humpday! Getting closer to the weekend!

Cardio: 30 min StairMaster

Strength: 10 min warm-up including planks, mountain climbers, leg lifts, bridges, RDL's, goblet squats and mini shoulder rehab..

70 min Strength including

Power Lift Chest
Bench Press 10 w/45, 10 w/65, 8 w/70 and 6 w/70 lbs

Upper Body #1
35 sec rest between sets

10X10 wide grip lat pulldown w/70
10X10 cable seated row w/70
10X10 incline dumbbell bench press w/20
10X10 machine seated chest fly w/50

Assessment: Still losing a bit of weight but I'm determined to only up my calories very slowly so if I lose another lb or two it will be fine as I'm that far away from my ultimate goal anyway.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! 3 clients this morning and then 4 tonight. Gotta hit under 200lbs by tomorrow to stay on track! And I'm almost there! 200.5lbs this morning!

Cardio: rowing machine- 30 minutes (250 calories)

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

Assessment: Lamb shank and vegetables.

luluinca

Nice work on the weight loss @ninerbuff!

Cardio: 1.5 mile walk and a 1 mile run with my dog. Still working out her shoulder issues so we're hoping to slowly build from this into more running again. I think Saturday I'll just run by myself so I can get some miles in though.

Strength: Tomorrow.......Leg day #2!

Assessment: I've increased my calories by about 100 per day this week so far and still losing. Will keep climbing slowly until I stop losing I guess.

ninerbuff

Hey gang

I like myself unconditionally!

Happy TGIF and LCW!!! 4 clients this morning only. Hopefully inspectors come by and pass my solar install so I can start using it! Just need to pick up some stuff at the store for my DD's Bday swim party tomorrow! Oh, and FINALLY under 200lbs today!

Cardio: rowing machine- 30 minutes (250 calories)

Strength: NONE

Assessment: Spring rolls for dinner!

luluinca

TGIF, have a great weekend!

Cardio: 15 min StairMaster

Strength: 10 min warmup including crunches, situps, side to sides, RDL's, goblet squats and mini shoulder rehab.

20 min core

60 min strength including
Power Lifts Lower Body
3 warm up sets of 45 to 95 lbs
4X6 Back squats w/105 lbs
2X6 Dead lifts w/115 lbs

Legs #2 workout
30 seconds between sets
10X10 machine seated leg extensions w/90 lbs
10X10 machine lying leg curl w/60 lbs (last 4 sets w/50)

Added 3X12 Hip adductors/abductors w/70

Assessment: Hubby made bran muffins last night while I was gone..............uggghhh, so nice of him but I really don't need them and since they're my favorite I doubt I can resist having a couple....LOL

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Just 2 clients this morning. We are celebrating my DD's 13th birthday party today because she will be gone next week at camp and her birthday falls on the 20th. New waterpark with slides, so it ought to be fun. I'll get some sun tanning done too! I've also been doing DIETBET since last month. I lost over 9lbs in June and won my bet and am on my way to losing another 8-10lbs this month continuing another challenge. I do much better when it's competitive since I'm competitive by nature and hate losing. There are a lot of challenges this month, one being a 5K challenge. I WILL be a winner again I'm sure and will continue again next month till I hit my goal weight.

Cardio: walking- 30 min (150 calories)

Strength: core- crunches, leg lifts

Assessment: IHOP for dinner, but well within calories for the day.

luluinca

Have a great Sunday. Yesterday all I did was swim for about 35 minutes but it felt good to have most of the day off...........I needed it.

Got in a great upper body workout this morning.

Cardio: 30 min StairMaster

Strength: 10 min warmup including planks, crunches, bridges, RDL's, goblet squats and min shoulder rehab

70 min Strength Training including

Bar Bell Bench Press
10 w/45, 10w/65, 8 w/70 and 6 w/70 lbs

10X10's w/35 sec rest between sets of the following
DB bicep curl w/15 lbs
Cable rope tricep extension w/40 lbs
DB shoulder press w/20 lbs
BB upright row w/30 lbs

Assessment: Have been eating a bit too much this weekend so my plan is to get back to worm tomorrow.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 4 clients this morning then 5 this evening. Gonna be warm this week! My DW is on travel, so I don't have to cook as much. Not much to do today except work.

Cardio: machine rowing- 30 minutes (150 calories)

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

Assessment: Celebrated my DD's party this weekend and I ate like crap.

luluinca

Happy Monday! I started the week off right with a pretty tough (for me) leg workout!

Cardio: 20 min StairMaster

Strength: 10 min warm-up including planks, sit-ups, crunches, leg lifts, mountain climbers, bridges and mini shoulder rehab.

70 min Strength Training including
BB back squat warm up
1X10 back squats w/105 lbs
5X3 back squats w/115 lbs (45 sec rest between sets)
3X8 dead lifts w/115 lbs
3X8 straight leg dead lifts w/115 lbs

10X10 leg press w/90 added each side (30 sec rest between sets)
10X10 standing calf raise w/90 lbs (30 sec rest between sets)
10X10 BB Sumo dead lift w/95 lbs (45 sec rest between sets)

Assessment: Looking forward to a more controlled week food wise!

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 4 clients this morning then 3 this evening! Solar passed inspection, but still have to have PG&E come in and okay it. That can take up to 6 weeks.

Cardio: rowing machine- 30 minutes (250 calories)

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

Assessment: Steak and vegetables yesterday.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! 4 clients this morning and 5 tonight. Just work today. I'll get some rest by watching DVR'd stuff that I have to catch up on.

Cardio: rowing-30 minutes (250 calories)

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

Assessment: Taco Bell salad last night.

luluinca

Happy Humpday! Just walked the dog yesterday and spent the day cleaning for house guests this weekend. Back to the gym this morning!

Cardio: 30 min StairMaster level 4-7

Strength: 10 min warmup including arm raises, planks, mountain climbers, leg lifts, RDL's, goblet squats, windshield wipers and situps.

60 min Strength Training including

Bar Bell bench press: 10 reps w/65 lbs, 8 w/70 and 6 w/80 lbs

Upper body #1 - 35 sec rest between sets
10X10 wide grip lat pulldown w/70
10X10 cable seated row w/70
10X10 incline DB bench press w/20
10X10 machine seated chest fly w/50

Added 3X12 each of hip abductors/adductors w/70

Assessment: Still losing weight slightly so not at maintenance calories yet but I haven't been trying very hard to increase calories. Can still afford to lose a few lbs so I'm not worrying about it.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! 3 clients this morning and then 4 tonight. It's my DD's 13th Bday today. I finally have a teenager! Not sure how I feel about that, but making sure it's special for her today.

Cardio: rowing machine- 30 minutes (250 calories)

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

Assessment: Lamb shank and vegetables.

luluinca

Happy Thursday and Happy Birthday to your daughter niner! My daughter and SIL are driving down from SF this afternoon so we're taking tomorrow off to spend with them! Still going to the gym because I'll be back before they even wake up....LOL

Cardio: 15 min StairMaster

Strength: 10 min warmup including crunches, situps, side to sides, RDL's, goblet squats and mini shoulder rehab.

20 min core

60 min strength including
Power Lifts Lower Body
3 warm up sets of 45 to 95 lbs
BB back squat warm up
1X10 back squats w/105 lbs
5X3 back squats w/115 lbs (45 sec rest between sets)
3X8 dead lifts w/115 lbs
3X8 straight leg dead lifts w/115 lbs

Legs #2 workout
30 seconds between sets
10X10 machine seated leg extensions w/90 lbs
10X10 machine lying leg curl w/60 lbs (last 5 sets w/50)

Added assisted pullups and dips-3X15

Assessment: Having a good week!

ninerbuff

Hey gang

I like myself unconditionally!

Happy TGIF and LCW!!! 4 clients this morning only. Later dropping my DD off at her grandmother's for a sleepover. Then I'll probably workout later after I get back.

Cardio: rowing machine- 30 minutes (250 calories)

Strength: NONE

Assessment: Sushi for dinner.