"TLFC" exercise and accountability support!
Replies
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Ninerbuff I eat mostly eggs, chicken, beef or turkey. I did have alcohol for the first time in a looong time Friday night but it was only two drinks. Also that was days ago. Maybe it will go away soon.0
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Happy Thursday Soldiers,
Cardio: 23,752 steps
Strength
- Flat BB Bench (2x12, 1x10, 1x8)
- Incline DB Press (3x15, 1x12)
- Flat DB Pec Fly (3x15)
- Military Press (1x15,x12,x10)
- DB Shrugs (3x15)
- Concentration Curl 21s (2x21)
- Hammer Curls (2x12,1x8)
- DB Kickback (3x8)
Assessment: Kanga mince and beans for dinner. Im falling slightly under my daily calories however, it feels like im eating alot. No complaints here lol0 -
Cardio: took daughter shoe shopping so walked all around the mall and academy. A migraine came on yesterday evening so I went to bed at 8:30. I was going to do my 30 minute walk until that happened.
Strength: if you count squatting up and down multiple times to try shoes on a 2 year old then that’s what I did. Other than that rest day
Assessment: if I’m feeling better this evening, I will go to the gym like I planned. Sometimes my migraines will last a couple of days so we will see. We ate fast food last night. The first time in a few weeks. I obviously wasn’t up for cooking. I didn’t eat well at all but I’m going to get back on track today.0 -
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: Chicken and salad.1 -
Hey all! Thanks for all the encouragement.
We lost the game pretty bad, but I played a lot better than I expected, and I've been invited to permanently join the team! They have one more game, then take a break til Feb, so I signed up for another league on sundays for the time being.
Yesterday's stats (got busy):
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)
Assessment: felt good and sore this morning. Had balsalmic beef roast with cauliflower rice for dinner.2 -
Sorry about your game zeuggma, but awesome on getting permanently on the team!
Cardio: if walking around Walmart for an hour and a half counts.
Strength: migraines take a lot out of me. My energy is low and my pain is manageable now but still there. Needless to say I did not hit the gym today.
Assessment: I may not post for a couple of days. Tomorrow is mine and hubby’s 10 year anniversary. We are attending a pep rally at my sons school to watch him play our fight song on his recorder, then dropping the 2 year old off at my moms and heading to lunch where I will most likely go over my calories. Then Saturday my son has two playoff soccer games out of town so we will be eating out for lunch and dinner. To top it off the in laws are coming in to see his games. Busy next two days. I will try to make the healthiest choices when eating out that I can, except for lunch tomorrow. It’s my planned cheat meal (even though we ate out last night due to impromptu migraine). But I’ve been looking forward to this one. Tonight I made Italian wedding soup! Soooo delicious!!!2 -
T.G.I.F
Cardio:20,371 steps (50mins with 10kg weighted vest)
Strength:
- High Bar Squat (1x15,1x12, 2x10)
- Trap Bar Deadlift (2x15,2x12)
- Hip Thrusts (1x12, 2x15)
- Seated Row (2x15,1x10)
- Single Calve Raise (1x12,10,8)
Assessment:
Turkish bread toasted, salami, ham,with cheese for dinner. Stumbled across some waffles & ice cream that looked like they needed some company.... in my belly.. lol
Happy Friday All!1 -
Hey gang
I like myself unconditionally!
Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! Going to go see THOR later 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: Taco Bell last night.1 -
Happy friday!
@aganey i wish your son luck! If you have time, do some light bodyweight exercises over the weekend to keep your muscles working and happy.
Cardio: 25min incline walk
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)
- Assisted pullups (3x5)
- 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 (5x1:00)
Assesment: woo am i tired. Had to double up today because im camping in yosemite for the weekend! Skipped yesterday and my cardio has been all over this week, but hikes and soccer should even it all out. Balsamic beef roast with cauliflower rice for dinner again.1 -
Hey gang,
I like myself unconditionally!
Happy weekend! 4 clients this morning. Little rain today. Going to my MIL's later to visit.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Sushi last night. Got another cortisone shot in my shoulder yesterday to try to see if it will help speed up the rehab process.1 -
Well my sons team tied one game and won the other. We came in 2nd place for our district! They take the top two teams of district, so we will be going to play for eastern district the first weekend in December! If we win there, then it’s off to state! So proud of my son! Also I caught a virus so no cardio or strength.1
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Happy Monday Solders,
Busy weekend & didnt get a chance to update. Both rest days for strength and clocked up 23k steps over the two days.
Cardio: 16,567 steps
Strength:
- Flat BB Bench (2x12, 1x10, 1x8)
- Incline DB Press (2x15, 2x12)
- Flat DB Pec Fly (2x15,1x12)
- Military Press (1x15,x12,x10)
- DB Shrugs (3x15)
- Concentration Curl 21s (2x21)
- Hammer Curls (2x12,1x10)
- DB Kickback (3x8)
Assessment: Kanga mince and beans..
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Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 5 this evening. New week! A couple of new clients this week will be starting.
Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6
Assessment: Leftovers from my MIL's house.2 -
This may be the first week that all 5 of my FFL teams win.
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Happy monday! Yosemite was beautiful and therapuetic but also super cold.
Congrats to your son @aganey! And hopefully all your teams win, niner!
Cardio: 25min HIIT cycling
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)
Assessment: got way off track with food during yosemite camping. Back on today, but still a few pounds up. Plan to eat super carefully until turkey day.
Also, i'm noticing my shouldsr popping or clicking during some exercises. Going to look into it to hopefully prevent injury. My money is on the rotator cuff or something.
Chicken chili verde for dinner.1 -
Happy Tuesday Soldiers,
Cardio: 16,903 steps
Strength: Was meant to train legs but my left ankle has been acting up since weekend. Will give it one more day to rest then hopefully hit legs tomorrow.
Ax: Kanga mince & beans0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 3 this evening! Finally hired a fence company to repair/replace my fence. It's over 25 years old.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6
Assessment: Chicken and salad last night.0 -
Skee is kanga mince kangaroo?0
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Hey everyone! Finally feeling better after having a virus. I’m still taking today off because my appetite and strength aren’t fully there yet. Also we have to take my 2 year old to the doctor today. She shoved food up her nose yesterday and we can’t get it out. We tried about 5 different methods we found online to safely get it out but the girl shoved it up there too high. This is not exactly how I wanted to spend my birthday today, but it will make it a memorable one. Hopefully I will feel up to getting back to the gym tomorrow. Have a great day everyone!1
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Hey all, happy tuesday.
Cardio: 60min soccer 8v8
Strength: none, rest
Assessment: turkey burger and asparagus for dinner.
Pulled quad during warm up and still played, despite pain. Probably shouldnt have. Played much better this week, but still rusty on movement and taking shots.
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Hey gang!
I like myself unconditionally! Happy Humpday! 4 clients this morning and 5 tonight. Not much to do after training.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: Artisian chicken sandwich0 -
Happy Thursday Soldiers,
Cardio: 19,054 steps
Strength:
- High Bar Squat (2x12, 2x10)
- Trap Bar Deadlift (2x15,1x12, 1x10)
- Hip Thrusts (1x15, 2x12)
- Seated Row (1x15,12,10)
- Single DB Calve Raise (1x12,10,8)
Ax: Managed to increase weight on deads, happy with that. Form felt good on squats. Chicken schnitzel with beans for dinner.0 -
Hey gang!
I like myself unconditionally! Happy Thursday! 3 clients this morning and then 4 tonight. First big rain this fall. So everything will likely be busy today at the gym since there won't be much outdoor activity.
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 yesterday. But stayed well within calories. Shoulder is getting more ROM, but still staying away from any presses till it's fully healed.0 -
Skee, I'd definitely try it.1
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Hey gang!
I like myself unconditionally! Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! JUSTICE LEAGUE 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: Ribs and corn last night. Weight has been holding steady, but want to drop a couple of pounds before Thanksgiving next week.0 -
Hope everyone is having a swell friday night
Cardio: 25min incline walk
Strength:- Lat pulldown (1x20, 2x15, 1x10)
- Close grip pulldown (1x20, 1x15, 1x10, 1x8)
- Bent over BB row (1x20, 1x15, 1x12, 1x8)
- Bicep curl DB (1x20, 3x15)
- Bicep curl BB (1x20, 3x15)
- Plank (1x1:00)
Assessment: Tried to work on form today, especially on biceps. Quad startin to feel a bit better. Chicken fajita bowl for dinner.1 -
Hey gang,
I like myself unconditionally!
Happy weekend! 4 clients this morning. More rain today. DD has voice lessons and I'm just cleaning up as usual.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Sushi last night. All in all steady the whole week.1 -
It's saturday! wooo!
Cardio: 45min UrbanKick
Strength:- V push ups (3x15)
- Lateral raise (1x20, 1x15, 1x12)
- Shoulder db press (1x 20, 1x15, 1x10, 1x8)
- Arnold press (2x15, 1x12, 1x8)
- Bent over laterals (1x20, 2x15)
- Assisted pull ups (3x5)
Assessment: Hopefully one of the last days I have to do both lifting and urbankick together. Took it easy on the kicks during class. Focusing on form a lot and starting to feel it in my core, so that's a good sign. Fried shrimp and cauliflower rice for dinner tonight!1 -
Happy Monday Soldiers,
Hope youve all had a great weekend.
Ive been MIA trying to rehab my R/shoulder since last week. Figured id rest on Friday & over the weekend however, hitting upper body today the discomfort remains & slightly worse mainly on adduction and abduction. Definitely muscular in nature. Booked in to see physio later this week before do any more damage to it. Real light session today.
Cardio: 20,717 step
Strength:
- Flat BB Bench (2x12, 2x10)
- Incline DB Press (2x15, 1x12)
- Flat DB Pec Fly (2x15,1x12)
- Military Press (2x15,1x12)
- DB Shrugs (3x15)
- Concentration Curl 21s (2x21)
- Hammer Curls (3x12)
- DB Kickback (3x8)
Assessment: Eggs, asparagus & bacon.0
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