"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 49,045 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Damn van battery died. May need a new one and this one was at least on warranty.

    Cardio: jog/walk- 30 minutes (250 calories)

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

    Assessment: Baked chicken and vegetables.
  • sarah30isael
    sarah30isael Posts: 88 Member
    Cardio: elliptical 10 min
    Strength: 30 burpies
    40 donkey kicks
    Total gym cards: 7,8,11,10,14,15,1,3,5 (chest and back day) 3x12,10,8

    Assesment: I need to drink water and I plan on drinking shakes today so I can eat some leftover lasagna (chicken and spinach)
  • ninerbuff
    ninerbuff Posts: 49,045 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 3 clients this morning and then 4 tonight. Finish some laundry today and a little lawn work.

    Cardio: rowing machine- 30 minutes (250 calories)

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

    Assessment: Panda express last night.
  • sarah30isael
    sarah30isael Posts: 88 Member
    Cardio: 13,547 steps

    Strength: 30 burpies, total gym legs cards: 32,37,35,27,28,29,34,30
    3x @1 min each level 3

    Assessment: next time I will have to do level 4... it wasn't tough enough.

  • ninerbuff
    ninerbuff Posts: 49,045 Member
    Welcome sarah30isael!
  • ninerbuff
    ninerbuff Posts: 49,045 Member
    Hey gang

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! Get my cortisone shot for my shoulder today. Hopefully if I just have an impingement, this solves the issues.

    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: Homemade hamburgers yesterday.
  • sarah30isael
    sarah30isael Posts: 88 Member
    Cardio: 12,281 steps

    Strength total gym cards : 77, 75, 78, 64, 63, 70, 71, 72, 73, 74... 3@ 1 min each ...compound day.
    30 Burpees, donkey kicks 35 each leg

    Assessment: ate most calories in one sitting cause I was too busy to sit and eat.
  • ninerbuff
    ninerbuff Posts: 49,045 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 3 clients this morning. Gonna be hot today! Got my cortisone shot and it doesn't seem to have helped much so far. Party today at my aunt's house. Gotta stay in control of my eating this weekend.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Homemade hamburger again.
  • sarah30isael
    sarah30isael Posts: 88 Member
    edited August 2017
    Cardio: 30 min elliptical
    Strength: 30 burpies, 80 donkey kicks
  • ninerbuff
    ninerbuff Posts: 49,045 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. First week of school was good. Now it's just the grind of getting through it! Went to my cousin's viewing yesterday and today he gets cremated. He's gonna be missed.

    Cardio: walk/jog- 30 minutes (200 calories)

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

    Assessment: Didn't do that well this weekend. Need to step it up!
  • ninerbuff
    ninerbuff Posts: 49,045 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 this evening! It was HOT yesterday! Gonna be hot again today!

    Cardio: jog/walk- 30 minutes (250 calories)

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

    Assessment: Steak and vegetables yesterday.
  • ninerbuff
    ninerbuff Posts: 49,045 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Damn van battery died. May need a new one and this one was at least on warranty.

    Cardio: jog/walk- 30 minutes (250 calories)

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

    Assessment: Baked chicken and vegetables.
  • ninerbuff
    ninerbuff Posts: 49,045 Member
    Hey gang

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! New month and new aspirations! Gonna be another hot one and possible record breaker!

    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: Short ribs and vegetables!
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
    Trying this out! Thanks.

    Cardio: 20 minutes walking

    Strength: V-handle lat pull downs (2x8), leg press (2x10), push-up ladder (up to 5 today; 25 total)

    Assessment: Sore from yesterday's run, extra time foam rolling needed; Pizza for dinner
  • ninerbuff
    ninerbuff Posts: 49,045 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 4 clients this morning. Gonna be hot again, but not gonna matter cause I'll be indoors with my DD at COMIC CON!!!! And this weekend is my FFL draft for big money! I expect to win and be champion again!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Sushi last night.
  • ninerbuff
    ninerbuff Posts: 49,045 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. No school today so DD gets to sleep in and take time off. Comic Con was fun!

    Cardio: walk/jog- 30 minutes (200 calories)

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

    Assessment: Did okay this weekend.
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
    Cardio: 2 hours walking, stationary rowing

    Strength: back squat (2x6, 2x8), bench press (2x5, 2x7), barbell row (2x5, 2x7)

    Assessment: felt good- still struggling with squat form but getting better.
  • ninerbuff
    ninerbuff Posts: 49,045 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 this evening! Back to school! Should be much cooler today.

    Cardio: jog/walk- 30 minutes (250 calories)

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

    Assessment: Pork shoulder and corn.
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
    Cardio: 20 min run, 20 min walk

    Strength: core- planks (front and sides, 2x30 each), crunches (2x10), hanging knee raises (2x10)

    Assessment    : sunburned >.< Mac and Cheese for dinner.
  • ninerbuff
    ninerbuff Posts: 49,045 Member
    Welcome Panethesilea514!
  • ninerbuff
    ninerbuff Posts: 49,045 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Also one of my clients changed to 12:30pm so I go back right after I yard duty, but at least it's only a few minutes away from the school.

    Cardio: jog/walk- 30 minutes (250 calories)

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

    Assessment: Homemade hamburger.
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
    edited September 2017
    Thank you! :smiley:

    Cardio: 30 min walk

    Strength: overhead press (2x5, 1x6), Romanian deadlift (1x8), Assisted Pull-ups (2x8), Kettlebell swings (150)

    Assessment: need to rehydrate today; Shrimp Quiche
  • ninerbuff
    ninerbuff Posts: 49,045 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 3 clients this morning and then 4 tonight. Not much to do today.

    Cardio: walk/jog- 30 minutes (250 calories)

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

    Assessment: Taco Bell last night.
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
    Cardio: 20 min run, 20 min walk

    Strength: none- active rest day

    Assessment: Beef and broccoli. Left shoulder sore- deload upcoming shoulder exercises
  • ninerbuff
    ninerbuff Posts: 49,045 Member
    Hey gang

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! DW has girls weekend out, so I'm on my own with my DD this weekend.

    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: KFC.
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
    edited September 2017
    Cardio: 30 min walk

    Strength: seated leg press (3x8), seated cable row (3x8), incline bench press (3x8), hyperextensions (3x10)

    Assessment: Huge shrimp and chicken burrito and jumbo salted margarita. No regrets. TGIF.
  • Zeuggma
    Zeuggma Posts: 157 Member
    Hi all!

    I've been working out for a few months consistently, but I decided to change up my workout routine starting this week to be more efficient and intense by following a strength training regiment (http://www.building-muscle101.com/5_day_beginner_workout.html) and switching from steady-state cardio to HIIT.

    Cardio: 30 minute HIIT cycling

    Strength:
    • Leg extension (2x20)
    • Seated leg press (1x20; 1x15; 2x12)
    • Barbell squat (1x20; 1x12; 2x10)
    • Lying leg curls (1x20; 1x15; 1x12; 1x10; 1x8)
    • Standing calf raises (4x20)
    • Crunches (4x20)

    Assesment: Banana nut muffin for dessert. Do more research into form and technique for weights.
  • ninerbuff
    ninerbuff Posts: 49,045 Member
    Welcome Zeugga! If you can, spend a little money to get a pro to watch your execution. Videos are good for reference of an exercise, however execution can seldom be correct if one is unfamiliar with the actual movement and not being able to view themselves from all angles.
  • ninerbuff
    ninerbuff Posts: 49,045 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 4 clients this morning. DD has a friends day so I'm just gonna kick it and catch up on some TV.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Steak and eggs.
  • Zeuggma
    Zeuggma Posts: 157 Member
    edited September 2017
    ninerbuff wrote: »
    Welcome Zeugga! If you can, spend a little money to get a pro to watch your execution. Videos are good for reference of an exercise, however execution can seldom be correct if one is unfamiliar with the actual movement and not being able to view themselves from all angles.

    Good advice! I've definitely noticed my technique is off. Thankfully, i have a few trainer friends that help spot me from time to time. :)

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