"TLFC" exercise and accountability support!

Penthesilea514

Cardio: 20 min walk, 20 min run

Strength: squats (3x5), barbell row (3x5 light weight), planks (3 rounds)

Assessment: Leftover soup; After work drinks with friends

Penthesilea514

ninerbuff wrote: »

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?

Shoulder is feeling much better, I am going to be extra cautious and take this week off too to give it plenty of time to recover before adding in very light weight work to see how it handles it the following week (assuming it is still in good shape at that point). Thanks!

Zeuggma

ninerbuff wrote: »

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?

I live in Bay Area in CA, so there's a few good places nearby. Yesterday, I went to Santa Teresa County Park. Next week, I think we're headed to Big Basin for the waterfalls.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 4 clients this morning then 3 this evening! DW travels to DC today so just my and DD home the rest of the week.

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.

Penthesilea514

Cardio: 30 min walk

Strength: none- rest day

Assessment: Shoulder feeling good; Taco Bell for dinner

Zeuggma

Cardio: 25min jog

Strength:
- Bent over laterals (2x20)
- Seated shoulder press (1x20; 1x12; 1x10; 1x8)
- Seated Arnold press (3x12)
- Side laterals (2x15)
- Dumbbell shrugs (1x20; 1x12; 1x10; 2x8)

Assesment: Trout and zucchini-almond salad for dinner

JustRobby1

Tuesday

Cardio: I'm currently traveling for work, but still squeezed in a 3 mile run. (8:30 Mile).

Strength: None

Assessment: I am proud of my ability to make wiser food choices and squeeze in exercise while on the road. This was a persistent challenge for me in the early stages. Back home tomorrow night.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! 4 clients this morning and 5 tonight. Starting to get colder now.

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

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

Assessment: Steak, eggs and rice.

Penthesilea514

Cardio: 30 min walk, 20 min run

Strength: deadlifts (3x5), lat pulldowns (3x12, light weight), weighted crunches (3x10)

Assessment: Shoulder resting going well- dog on leash irritated it yesterday, but it is feeling much better today so I am happy with that. Burger with a fried egg and steamed broccoli.

Zeuggma

Cardio: 25min incline walk

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: Steak and kale-artichoke salad. Bit of muffin for dessert. A trainer friend taught me proper squat form today, so hurrah!

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! 3 clients this morning and then 4 tonight. Not much to do today. 9ers play tonight though! Go 9ers!!!!

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- rest day

Assessment: Shoulder feeling great after yesterday's workout, neutral grip lat pulldowns worked really well. DH's homemade chili for dinner.

Zeuggma

Cardio: 25min cycling HIIT

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

Assesment: Chipotle chicken lettuce boats with mango salsa tonight.

Penthesilea514

Cardio: 20 min walk, 20 min run

Strength: seated leg press (3x10), seated row (3x10, light weight), hyperextensions (3x10)

Assessment: Ready for the weekend! Gaming event will mean largely sedentary, but I will still try to hit steps each day. Tacos for dinner.

ninerbuff

Hey gang

I like myself unconditionally!

Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! DD plays with the high school band tonight and DW gets home from DC trip. 9ers lost last night, but it was a very entertaining game and I had Carlos Hyde doing well for my FFL team.

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: Ribs last night.

Zeuggma

Cardio: 25min incline walk

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: confused about the different between Standing Cable Pressdown and Close Grip Pulldown, so gonna reaearch more.

Turkey meatballs, mushrooms, broccoli, tomato sauce for dinner.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! 4 clients this morning. DD played well last night at the football game. I hope we don't have to move because she really wants to go to highschool here.

Cardio: walking- 30 min (150 calories)

Strength: core- crunches, leg lifts

Assessment: Chik Fil A last night.

ninerbuff

Zeuggma wrote: »

Cardio: 25min incline walk

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: confused about the different between Standing Cable Pressdown and Close Grip Pulldown, so gonna reaearch more.

Turkey meatballs, mushrooms, broccoli, tomato sauce for dinner.

A pressdown works the triceps. A pulldown works the lower lats.

Zeuggma

Cardio: 25min run (9:13 pace)

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: First time htting the gym 5days in a row. Body is working hard but feeling good.

Chicken taco bowl for dinner.

Zeuggma

ninerbuff wrote: »

Zeuggma wrote: »

Cardio: 25min incline walk

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: confused about the different between Standing Cable Pressdown and Close Grip Pulldown, so gonna reaearch more.

Turkey meatballs, mushrooms, broccoli, tomato sauce for dinner.

A pressdown works the triceps. A pulldown works the lower lats.

Thanks! I forgot the difference between machines/motions between the two this week, and had a feeling something was wrong.

Zeuggma

Cardio: 25 min jog + 15min walk

Strength: pushups, sit ups, squats (3x20)

Assesment: supposed to be an active test but the body-resistance strength felt good.

Sesame shrimp and spinach for dinner.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 4 clients this morning then 5 this evening. Won 3 out of 4 FFL leagues this weekend, but got eliminated in a survivor pool.

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

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

Assessment: Got a lot done this weekend, but eating wasn't my greatest.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 4 clients this morning then 3 this evening! Did well on all my FFL teams this week!

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

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

Assessment: Taco salad last night.

Penthesilea514

Hey folks-

Cardio: walking

Strength: none

Assessment: I have been sick the last couple days, will be back in the gym tomorrow; light pressing exercises will be added slowly as I test out my shoulder.

Zeuggma

Cardio: 45min UrbanKick class (cardio kickboxing + HIIT intervals)

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: extra squats during urbankick were rough.

Turkey burger and green beans tonight.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! 4 clients this morning and 5 tonight. Working on trimming trees to meet city ordinance. Snore.

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

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

Assessment: Steak and vegetables.

Penthesilea514

Cardio: 20 min walk, 20 min run

Strength: RDL (1x7), lat pulldown (3x10, lighter weight), dumbbell OHP (3x10, lightest weight possible), crunches (3x10)

Assessment: Shoulder okay, will see how the day progresses. Felt blah coming back from being sick, but that's to be expected. Pot roast with green beans and potatoes for dinner (I slow cooker weather)

Zeuggma

Cardio: 25min incline walk

Strength:
- Lateral pulldowns (2x20)
- Barbell bent over rows (1x20, 1x15, 1x12, 1x10)
- Seated cable rows (3x12)
- Close grip pulldowns (3x12)

Assesment: Correctly performed the close grip pulldowns as opposed to the standing cable rows. Definitely felt the difference.

Stuffed peppers for dinner.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! 3 clients this morning and then 4 tonight. New client today. And boxing tonight.

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

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

Assessment: In and Out last night.

Penthesilea514

Cardio: 30 min walk

Strength: none- rest day.

Assessment: Feeling extra drained today, still recovering from being sick, maybe pushed myself a little too hard yesterday. I have a big trip next week so maybe just keep it overall pretty light leading into a walking intensive trip. Leftovers for dinner.