"TLFC" exercise and accountability support!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 4 clients this morning then 5 this evening. Well I got eliminated from my survival pool and only won 2 FFL leagues this week. But BASKETBALL is about to start along with the WALKING DEAD though!!!

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 nothing this weekend except watch football.

Skee_2802

G'day Soldiers,

Happy Tuesday. Had hoped the dull ache / pain in my foot would disappear overnight but im not that lucky. So had to modify my program to minimize weight bearing, otherwise got it done.

cardio: 15,205 steps

Strength:
BB Squats, Leg extension S/Set Lying leg curl, One DB Row, Lat Pulldown, DB pullover.

Assessment: Workout could have been better had it not been for this injury. Energy levels 8/10.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 4 clients this morning then 3 this evening! Another day of the grind.

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

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

Assessment: Steak and brocoli last night.

Penthesilea514

Cardio: walk 30 minutes

Strength: none

Assessment: Philly Cheese steak sub and chips. Had a WONDERFUL time in Poland, did a lot of walking and eating, but actually did a pretty good job of staying on track with my food. Back to gym tomorrow.

Zeuggma

Ill be MIA a few days due to illness. Work hard for me!!

Skee_2802

Happy Wednesday all,

Cardio: 25,052 steps

Strength: Rest Day

Assessment: 5k steps under where i wanted to be by end of day for cardio - Foot pain improving - Eggs & Veg Soup.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! 4 clients this morning and 5 tonight. Air quality has been really bad the last couple of days and today they kept the kids from being too active outside.

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

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

Assessment: Lamb shank and vegetables.

ninerbuff

Sorry for not welcoming you last week Skee.

Skee_2802

Gday Soldiers,

All good man @ninerbuff & thank you. To be honest, I wasnt sure if id still be here a week on..Lol This is helping me to refocus and be accountable once again after being a in relaxed slump for the last few weeks - Cheers!

Cardio: 28,260 steps (this will be 30k by time i hit the sack in 60mins).

Strength:
Decline BB bench 2x8, 1x6, 1x2
Incline BB bench 2x8, 1x4
DB Fly 2x15, 1x8
Side raises S/Set Rear delts 2x10, 1x8
Single DB preacher curl 1x8, 1x6, 1x4
BB Bicep Curl 2x6, 1x3
Rope pressdown 1x10, 1x8, 1x5

Assessment: Right foot pain on its way out, just saying its last goodbyes today (hopefully)... Energy level: 6-7/10 - Eggs & Veg soup for dinner.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! 3 clients this morning and then 4 tonight. Slow day today. Gonna check all my windows today for leaks to reduce energy cost.

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

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

Assessment: KFC last night.

Penthesilea514

Cardio: 30 minute walk

Strength: hack squats (2x5, 1x6), bent over dumbbell rows (2x5, 1x10), bench press (3x8, light weight), crunches 3x10

Assessment: Taco Bell for dinner

MJFSH

Hello!!!!

Cardio: Chisel Agility

Strength: Shoulders and Abs

Assessment: Been higher on carbs since thanksgiving, need to cut back a bit to see a pack or two of the 6 pack I'm working for!

Skee_2802

Hey Soldiers,

Happy Friday!

Cardio: 19,548 steps

Strength:
High BB Squat 1x15, 1x12, 2x10
Weighted Walking Lunges 1x12, 1x10, 1x8
Leg Extension S/Set Lying Leg Curl 1x15, 2x10
1 DB Row 1x15, 1x12, 1x10
Lat Pulldown 1x12, 1x10, 1x8
DB Pullover 1x12, 2x10

Assessment: Focused on ankle mobility & squat form - Energy 7/-8/10 - Eggs & Stir Fry Veg for Dinner.

ninerbuff

Hey gang

I like myself unconditionally!

Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! Working on window coverings.

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 potatoes.

Skee_2802

Happy Saturday,

A chilled one at that.

CARDIO: 11,686 steps
STRENGTH: rest day
AX: Turkish pide and garlic pizza - yum

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! 4 clients this morning. House work and maybe catch a movie.

Cardio: walking- 30 min (150 calories)

Strength: core- crunches, leg lifts

Assessment: Panda express last night.

Zeuggma

Hi all, started gettin back into the swing of things today.

Cardio: 25min incline walk

Strength:

• Dumbbell Pec Fly
• Dumbbell Bench Press
• Dumbbell Shoulder Press
• Lateral Raise
• Bicep Curls
• Tricep Extensions
  All 3x10

Assesment: Like 75% on weights but only 50% for cardio. Still takin it easy until the cold passes completely. Curried chicken and cauliflower for dinner.

Skee_2802

Hey Soldiers,

Cardio: 11,218 steps
Strength: Rest day
Ax: BBQ Beef Ribs.

Zeuggma

Cardio: 25min incline walk

Strength:
- lateral pulldowns (1x15; 1x12; 1x10)
- bent over rows (1x15; 1x12; 1x10)
- standing calf raise (2x25)
- leg curls (1x15; 1x12; 1x10)
- squats (1x15; 1x12; 1x10)
- crunches (4x25)

Assesment: slight cough and runny nose still. Normal rest day tomorrow then back to normal schedule, even if the workouts are light. Leftovers for meals.

Skee_2802

Happy Monday Soldiers,

Cardio: 19,253 steps

Strength:
Decline BB Bench Press (1x15, 2x12, 1x10, 1x8)
Incline BB Bench Press (2x12, 1x8, 1x4)
DB Pec Fly (1x20, 2x8)
Lateral Raise S/Set Rear Delts (1x12, 1x10, 1x6)
DB Preacher curl (2x12, 1x8)
BB Curls (2x12, 1x8)

Assessment: Shoulders were a little creaky but stable. Energy 7-8/10. Chicken & Salad.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 4 clients this morning then 5 this evening. Another weekend of just lying around and watching football. But at least I won in almost all my leagues.

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 okay. Had prime rib dip sandwich yesterday.

Skee_2802

Happy Tuesday Soldiers,

Cardio: 20,983 steps

Strength:
- BB Squats (1x15, 1x12, 2x10)
- DB Walking Lunges (1x12, 1x10, 1x8)
- Leg Extension S/Set Lying Leg Curl (2x15, 1x10)
- 1 Arm DB Row (1x15, 1x12, 1x10)
- DB Pullover (2x12, 1x10)
- Lat Pulldown (2x12, 1x10)

Assessment: Energy 8/10. After a weekend of relaxed eating, def back on track this week. Chicken & Stir fry veg for dinner.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 4 clients this morning then 3 this evening! My client load is getting heavy. They keep asking if I want to add more hours!

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

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

Assessment: Steak and rice.

MJFSH

Good Morning

Cardio: Combat 30

Strength: Cuts and Gainz: Chest and Abs

Assessment: This cutting business is hard work!!!

Zeuggma

Back to the grind!

Cardio: 25min incline walk

Strength:
- Incline dumbbell bench press (1x12; 1x10; 1x8; 1x6)
- Dumbbell bench press (1x12; 1x10; 1x8; 1x6)
- Dumbbell fly (3x12)
- Close grip bench press (3x12)
- Tricep extensions (1x12; 1x10; 1x8)
- Incline sit ups (5x20)

Assesment: Energy returning to normal. Muscles were trembling during my sit up breaks. Gonna be sore tomorrow. About 10lbs off goal weight, so gotta keep pushing. Turkey burger for dinner.

Skee_2802

Happy Hump Day Soldiers,

Cardio: HIIT on Assault Bike & 26,510 steps

Strength: Rest Day - Woo Yeah !

Assessment: Good sore from legs yesterday - Chicken & Kale stir fry.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! 4 clients this morning and 5 tonight. Just kicking back today.

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

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

Assessment: Lamb shank and vegetables.

Zeuggma

cardio: 25min jog

strength:
- Leg extensions (3x15)
- Squats (1x12; 1x10; 1x8; 1x6)
- Leg press (1x12; 1x10; 1x8; 1x6)
- Stiff-leg deadlifts (4x12)
- Lying leg curls (4x12)
- Standing calf raise (3x25)

assesment: down 5lbs from last week at weigh in. Im sure most is TOM water weight, but still nice. Fried prawns and veggies for dinner.

Skee_2802

Gday Soldiers,

Cardio: 25,008 steps

Strength:
- Decline BB Bench (2x12, 2x10)
- Incline BB Bench (2x12, 2x10)
- DB Fly (1x15, 2x12)
- Lateral Raises S/Set Rear Delts (2x12, 1x8)
- DB Preacher (2x15, 1x8)
- BB Curls (2x12, 1x10)

Assessment: Flat energy & struggled through my workout but got it done. Chicken and carrot dinner.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! 3 clients this morning and then 4 tonight. DD's costume should arrive today. Hope it turned out good.

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

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

Assessment: Short ribs and corn.