"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Zeuggma wrote: »
    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.
    Yeah, take the win!

  • Zeuggma
    Zeuggma Posts: 157 Member
    cardio: 4mi run (10:00 pace)

    strength: none. active rest

    assesment: ran too soon after lunch and got a side stitch, so a bit slow. Fajita bowl for dinner.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Happy Friday

    Cardio: 15,424 steps

    Strength;
    -BB Squats (2x15, 2x12)
    -DB Walking Lunges (1x12, 10, 8)
    -Leg Extension S/Set Lying Leg Curls (2x20, 15)
    -DB Row (1x20,15,10)
    -DB Pullover (2x12,10)
    -Lat Pulldown (3x12)

    Assessment: Energy slightly up fro yesterday but still a flat workout. Might be time to deload. Chicken / Veg.



  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! DD has sleep over tonight so I have time to probably catch a movie.

    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: Taco Bell last night.
  • Zeuggma
    Zeuggma Posts: 157 Member
    Happy friday! Hope you all have a good weekend coming up :)

    Cardio: 20min HIIT cycling

    Strength:
    - Side lateral raise (3x15)
    - Dumbbell shoulder press (1x12; 1x10; 1x8; 1x6)
    - Arnold press (1x12; 1x10; 1x8; 1x6)
    - Bent over laterals (3x15)
    - Barbell shrugs (4x12)
    - Dumbbell shrugs (3x12)

    Assesment: Body is adjusting to the workload of the 4day split. Feelin good but definitely a difference. Chicken fajita bowl for dinner.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 4 clients this morning. DD has a bday party to go to and DW has a Zumbathon. Me, I'm just gonna kick it.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Pho last night.
  • Zeuggma
    Zeuggma Posts: 157 Member
    Happy saturday!

    Cardio: 45min UrbanKick

    Strength:
    - Lateral pulldowns (4x10)
    - Bent over rows (1x12; 1x10; 1x8; 1x6)
    - Close grip pulldowns (4x10)
    - Bicep dumbbell curls (1x12; 1x10; 1x8; 1x6)
    - Bicep barbell curls (1x12; 1x10; 1x8; 1x6)
    - Planks (5 x 0:45sec)

    Assesment: back to normal finally. Korean BBQ buffet for lunch! :)
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    9ers/Cowboys game today! Gotta make sure to keep my calories within control because I ate so crappy yesterday.
  • Zeuggma
    Zeuggma Posts: 157 Member
    cardio: 5.5 mile hike -- quicksilver trail

    strength: none, active rest day

    assesment: burgers for dinner
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey Soldiers,

    Happy Monday!

    Cardio: 21,555 steps (30 min run in there with 10kg weighted vest)

    Strength:
    Decline BB Bench: 2x12, 2x10
    Incline BB Bench: 2x12, 2x10
    DB Fly: 3x15
    Lateral raise SS Rear Delt raise: 3x12
    DB Preacher 3x12
    BB Curl 3x12

    Assessment Tied up all weekend, didnt eat as well i wanted. Back on it today with Kangaroo Sausages & kale for dinner.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. Beautiful day for the game. Unfortunately it was an *kitten* kicking.

    Cardio: walk/jog- 30 minutes (200 calories)
    Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6

    Assessment: Sushi last night.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey Soldiers,

    Happy Tuesday.

    Cardio: 24,606 steps

    Strength: No strength training this week - Deload.

    Assessment:Kanga Banga leftovers.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 this evening! Busy today!

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

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

    Assessment: Hamburger and eggs. Yeah!
  • Zeuggma
    Zeuggma Posts: 157 Member
    Cardio: 45min UrbanKick

    Strength:
    - Incline db bench press (1x12; 1x10; 1x8; 1x6)
    - Db bench press (1x12; 1x10; 1x8; 1x6)
    - Db pec fly (3x12)
    - Close grip bench press (3x12)
    - Tricep extensions (1x12; 1x10; 1x8)
    - Planks (5x1:00)

    Assesment: worked hard today. Started losing energy by the end of urbankick. Scale hasn't moved all week, but I'm still faster and stronger than last week, so I'll take it. Meatballs, broccoli, and cauliflower for dinner.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Hair cut 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: Taco Bell for taco Tuesday!
  • Zeuggma
    Zeuggma Posts: 157 Member
    And over the hump we go.

    Cardio: 25min incline walk

    Strength:
    - Leg extensions (3x15)
    - Lying leg curls (4x12)
    - Squats (1x12; 1x10; 1x8; 1x6)
    - Leg press (1x12; 1x10; 1x8; 1x6)
    - Stiff-leg deadlifts (4x12)
    - Calf raises (3x25)

    Assesment: sesame shrimp with broccoli, mushrooms, and cauliflower rice for dinner.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 3 clients this morning and then 4 tonight. Busy again!

    Cardio: walk/jog- 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.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! Will finish off taping off the rest of the windows in my house today.

    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: Chik Fil A last night for dinner.
  • Zeuggma
    Zeuggma Posts: 157 Member
    Friday at last!

    Cardio: 25min HIIT cycling

    Strength:
    - V push ups (2x15)
    - Lateral raises (3x15)
    - Dumbbell shoulder press (1x12; 1x10; 1x8; 1x6)
    - Arnold press (1x12; 1x10; 1x8; 1x6)
    - Bent over laterals (1x12; 1x10; 1x8; 1x6)

    Assesment: cauliflower crust pizza tonight
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 4 clients this morning. Going with DW and DD to "Pirates of Emerson" tonight!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Sushi last night.
  • Zeuggma
    Zeuggma Posts: 157 Member
    Have a great saturday, everyone!

    Cardio and strength: Boxing conditioning class at a UFC gym. Mostly bodyweight exercises and rounds on the bag.

    Assesment: My friend actually invited me along to the class as her guest for the day. Surprisingly, I was one of the more fit people there. I guess this workout routine is working :)

    Last night we had a party at my house, and I was definitely a bit out of control with all the drinks and food and sweets around. But back on top of it today.

    Curry chicken with cauliflower for dinner.
  • Zeuggma
    Zeuggma Posts: 157 Member
    Happy sunday, all. :)

    Cardio: 25min incline walk

    Strength:
    - Lateral pulldowns (4x10)
    - Bent over rows (1x12; 1x10; 1x8; 1x6)
    - Close grip pulldowns (4x10)
    - Bicep dumbbell curls (1x12; 1x10; 1x8; 1x6)
    - Bicep barbell curls (1x12; 1x10; 1x8; 1x6)
    - Incline sit ups (5x20)

    Assesment: curry chicken and cauliflower for dinner again. Mmmmmmmmm
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Happy Monday Soldiers,

    Had last week off on deload and feel soo much better for it today!

    Cardio: 25,352 steps

    Strength:
    - Flat BB Bench (2x12, 2x10)
    - Incline DB Press (2x15, 1x12, 1x10)
    - Flat DB Pec Fly (2x15, 1x12)
    - Military Press (2x12, 1x10)
    - DB Shrugs (3x15)
    - Concentration Curl 21s (2x21)
    - Hammer Curls (1x12,1x10,1x8)
    - DB Kickback (3x8)

    Assessment: Energy 9/10. Really good pump & strength throughout. Kangaroo mince with black & kidney beans for dinner.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. What a cruddy sports weekend for me. 9ers got their butt kicked, Warriors lost yesterday and I lost most of my FFL games yesterday.

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

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

    Assessment: IHOP last night.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey Soldiers,

    Happy Tuesday!

    Cardio: 22,443 steps (10kg weighted vest walking 60mins incl.)

    Strength:
    - High Bar Squat (2x12, 2x10)
    - BB Lunges (1x12,10,8)
    - Trap Bar Deadlift (2x12,2x10)
    - Weighted Hip Thrusts (1x12, 2x10)
    - Seated Row (2x15, 1x12)
    - V Pulldowns (2x15,1x12)
    - Single Calve Raise (1x12,10,8)

    Assessment:
    Decent energy throughout! Kanga Mince, Beans & Chicken for dinner..
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 this evening! Happy Halloween tonight so I'll be home while my DD goes out in costume as Sombra!

    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 last night.
  • Zeuggma
    Zeuggma Posts: 157 Member
    Happy halloween!

    Cardio: 45 min UrbanKick

    Strength:
    - Plank up and downs (3x10)
    - Db pec fly (3x12)
    - Incline db bench press (1x12; 1x10; 1x8; 1x6)
    - Db bench press (1x12; 1x10; 1x8; 1x6)
    - Close grip bench press (3x12)
    - Tricep extensions (1x12; 1x10; 1x8)
    - Incline sit ups (5x20)

    Assesment: feelin good. Cauliflower pizza for dinner.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey People,

    Cardio: 18,150 steps

    Strength: Rest day

    Assessment: Chicken kebab home made
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Halloween was okay. Not that many kids showed up this year.

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

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

    Assessment: KFC for dinner.
  • Zeuggma
    Zeuggma Posts: 157 Member
    Hey all

    Cardio: 25min incline walk

    Strength:
    - Leg extensions (3x15)
    - Lying leg curls (4x12)
    - Squats (1x12; 1x10; 1x8; 1x6)
    - Leg press (1x12; 1x10; 1x8; 1x6)
    - Stiff-leg deadlifts (4x12)
    - Calf raises (3x25)

    Assesment: time to up squat weight. Still workin on deadlift form. Chicken greek salad for dinner.

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