"TLFC" exercise and accountability support!

Zeuggma

Yesterday's workout:

Cardio: 25 minute incline walk

Strength:
- Lateral pulldowns (2x20)
- Barbell bent over rows (1x20; 1x12; 1x10; 1x8)
- Seated cable rows (3x12)
- Close grip pulldowns (3x12)

Assesment: Cauliflower crust pizza for dinner. DOMS in legs in the morning. Use foam roller more.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 4 clients this morning then 5 this evening. Not so good with FFL yesterday! But glad football is back!

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

Hello, Monday!

Cardio: 20 min run, 20 min walk

Strength: back squat (3x6), bent over barbell row (3x6), flat bench press (3x6), planks (3x30)

Assessment: Oven roasted veggies and brown rice pasta Generally lazy weekend

Penthesilea514

Cardio: 30 minute walk

Strength: none- shoulder needs rest before I do something dumb

Assessment: chicken tikka masala with spinach and jasmine rice

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 4 clients this morning then 3 this evening! Just another day of work and yard duty.

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.

ninerbuff

Good job you guys! Remember that consistency is where people become efficient at anything.

Zeuggma

Yesterday's workout:

Cardio: 25 minute cycling

Strength:
- Pec deck (deltoid fly) (2x20)
- Incline dumbbell bench press (1x20; 1x12; 1x10; 1x8)
- Seated dumbbell bench press (1x20; 1x12; 1x10; 1x8)
- Lying tricep extensions (1x20; 1x12; 1x10; 1x8)
- Standing cable pressdowns (3x12)

Assesment: Cardio suffered due to soreness, but still went. Meal prep and dinner to make after.

Zeuggma

Today's workout:

Cardio: 25 minute incline walk

Strength:
- Standing dumbbell curls (2x20)
- Standing barbell curls (1x20; 1x12; 1x10; 1x8)
- Seated alternate dumbbell curls (3x12)
- Hammer curls (2x12)
- Wrist curls (4x20)
- Roman chair sit up (4x12)

Assesment: Chicken fajitas for dinner. Active rest tomorrow.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! 4 clients this morning and 5 tonight. Just another busy day.

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

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

Assessment: Ribs and rice.

Penthesilea514

Cardio: 20 min walk, 20 min run

Strength: Romanian deadlifts (3x5), Lat Pulldowns (3x12), weighted crunches (3x10)

Assessment: Light weights, no pressing exercises for shoulder (RICE); Taco Bell for dinner

Zeuggma

Active rest

Cardio: 3.6 mile run

Assesment: Beef kebab salad.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! 4 clients this morning and then 4 tonight. Just keeping busy.

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

Cardio: 30 min walk

Strength: none- ice shoulder, stretch, and rest

Assessment: Shoulder slightly better today; Italian Sausage, sautéed onions, and brussel sprouts for dinner.

Penthesilea514

Cardio: 20 min run, 20 min walk

Strength: Seated Leg Press (3x10), Seated row (3x12, light weight), hyperextensions (3x10)

Assessment: Shoulder improved from yesterday; pepperoni pizza for dinner.

ninerbuff

Hey gang

I like myself unconditionally!

Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! Nothing planned today although I should do some yard work.

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: Pizza last night.

ninerbuff

Penthesilea514 wrote: »

Cardio: 20 min run, 20 min walk

Strength: Seated Leg Press (3x5), Seated row (3x12, light weight), hyperextensions (3x10)

Assessment: Shoulder improved from yesterday; pepperoni pizza for dinner.

Good to hear about the shoulder.

Zeuggma

Happy friday, all

Cardio: 30 minute park run

Strength:
- Lateral pulldowns (2x20)
- Barbell bent over rows (1x20; 1x12; 1x10; 1x8)
- Seated cable rows (3x12)
- Close grip pulldowns (3x12)

Assesment: dropped the weight today to work on technique. Will be doing for all exercises. Shrimp chow mein for dinner.

JustRobby1

How am I just now seeing this? Love the idea.

Cardio: 7 mile run. Pavement. Relatively flat ( Avg 9 min mile)

Strength: None

Assessment Calories were on point. Had homemade chicken burritos for dinner. Half marathon in 8 days.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! 4 clients this morning. Okay halfway through the month and I'm target to meet my Dietbet goal. MIL is receiving an award today, so we're off to Vallejo this evening.

Cardio: walking- 30 min (150 calories)

Strength: core- crunches, leg lifts

Assessment: Baked chicken and rice.

ninerbuff

Welcome JustRobby1!

Zeuggma

Cardio: 25 min HIIT cycling

Strength:
- Pec deck (2x20)
- Incline dumbbell bench press (1x20; 1x12; 1x10; 1x8)
- Seated dumbbell bench press (1x20; 1x12; 1x10; 1x8)
- Lying tricep extensions (1x20; 1x12; 1x10; 1x8)
- Standing cable pressdowns (3x12)

Assesment: Chicken fajitas and drinks tonight

Penthesilea514

Cardio: 25 min walk

Strength: none- rest shoulder

Assesment: Wendy's for dinner. Shoulder is improving.

JustRobby1

Saturday

Cardio Long run day. 15 miles. Pavement. Flat Terrain. (9:32 avg mile)

Strength None. I plan to start incorporating this after I get this half out of the way.

Assessment Going to a Brazilian steakhouse tonight. Custard shop after. Plenty of cals to spare today.

Penthesilea514

Cardio: 25 min walk

Strength: none- rest shoulder

Assesment: Ham and potato soup, did a little meal prep. Shoulder improving every day.

JustRobby1

Sunday

Cardio Supposed to be a rest day but I ran a couple of miles anyway. Nothing major. Just a leisurely pace around the neighborhood to take in the nice weather.

Strength I have began investigating programs. Since I am mostly a runner, I am looking for just a couple of days a week hopefully in the 30-40 min range.

Assessment With this morning's weight in I am just 2.4 pounds from goal, having lost a little over 90 total. Heading to a Japanese steakhouse for dinner tonight with a date.

Zeuggma

Cardio: 9 mile hike

Strength: none. Active rest day.

Assesment: grilled steak and asparagus tonight. Rest and meal prep tomorrow.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 4 clients this morning then 5 this evening. Just back to the daily grind.

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

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

Assessment: Ate at a buffet this weekend, but I didn't over indulge.

ninerbuff

JustRobby1 wrote: »

Sunday

Cardio Supposed to be a rest day but I ran a couple of miles anyway. Nothing major. Just a leisurely pace around the neighborhood to take in the nice weather.

Strength I have began investigating programs. Since I am mostly a runner, I am looking for just a couple of days a week hopefully in the 30-40 min range.

Assessment With this morning's weight in I am just 2.4 pounds from goal, having lost a little over 90 total. Heading to a Japanese steakhouse for dinner tonight with a date.

Dude that's frickin' awesome!

ninerbuff

Zeuggma wrote: »

Cardio: 9 mile hike

Strength: none. Active rest day.

Assesment: grilled steak and asparagus tonight. Rest and meal prep tomorrow.

Where was the hike?

ninerbuff

Penthesilea514 wrote: »

Cardio: 25 min walk

Strength: none- rest shoulder

Assesment: Ham and potato soup, did a little meal prep. Shoulder improving every day.

How's the shoulder?