"TLFC" exercise and accountability support!

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Replies

  • Skee_2802
    Skee_2802 Posts: 297 Member
    T.G.I.F

    I returned back to work this week on Thursday but felt like I worked the whole week. Lol

    CARDIO: 60 bike ride

    STRENGTH: rest day

    ASSESSMENT: Eggs, lentils and salad.
  • ninerbuff
    ninerbuff Posts: 48,989 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF and LCW!!! 3 clients then the rest of the day off. Now I can play Xbox the rest of the day!

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: leg press, front squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6

    Assessment: Lamb, vegetables and rice for dinner!
  • Zeuggma
    Zeuggma Posts: 157 Member
    Friday at last!!! My 4day work week felt like forever, so i feel you, skee.

    Cardio: 20min jog

    Strength: squats 5x5, overhead press 5,5,5,4,5, deadlift 1x5, crunches 4x25, planks 3x1:00

    Assessment: BJJ yesterday. Sad im already failing in my stronglifts, but kind of expected to fail the overhead press quickly as it's my weakest lift. Need to review proper form and not do crunches/planks in between those sets. Realizing i might need to eat more to continue the program properly but still tryna burn body fat.

    Chicken greek salad for lunch. Taco bowls for dinner.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Happy Saturday All,

    Cardio: 6991 steps

    strength
    DB incline press: 3x15
    Leg Ext: 2x15
    Seated Row: 3x15
    DB lateral raise: 3x15
    Lying leg curl: 3x15
    Calf raise: 3x15

    Assessment:
    Hot day hitting 39 degree celsius (102) & managed to get my workout done early in the AM before the heat set in. Tomorrow's Outlook is going to be slightly hotter at 45 degree temps expected. Prob cook lunch on the footpath it'll be that hot lol. Fish, beans and rice for dinner.
  • ninerbuff
    ninerbuff Posts: 48,989 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients today because I'm under the weather! Don't know where I got it, but it's put me down, so I'm gonna recover over the weekend.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Vietnemese for dinner.
  • Catawampous
    Catawampous Posts: 447 Member
    edited January 2018
    Holy cow ya'll are kickin' it!! Keep it up!

    I have been stuck in FAHREEZING Florida weather. Heck some places even had snow! Came down here from Pittsburgh so you would think I would breeze right through. Not so! I don't own the winter wear anymore LOL.

    Cardio - walk/jog ~ 30 min = 150 cals roughly. BRRRRR. Was slow and uncomfortable but I did it anyway.

    Strength - Kettlebell swings 10/10/20
    Goblet squats 3/5/20

    Assessment - Not horrible. LOL. Definitely need to get back to normal for me. Roasted chicken with veggies for dinner tonight!
  • Catawampous
    Catawampous Posts: 447 Member
    Hey ho!! How"s everyone doing?

    Cardio ~ kinda lol. Today is rest day for me but I still like to do a little something to keep my head in the game! I rode my bike today for about 30 min. Nice leisurely pace and just enjoyed the pretty day. And I did not freeze so bonus for that!

    Strength ~ Nada

    Assessment ~ Good eating today. Within goal. Pork chops and roasted cauliflower for dinner tonight.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey everyone,

    @Catawampous I'd be happy to swap for colder weather right now. We hit 45.4 degrees Celsius (113.72) yesterday just too hot to do anything strenuous. Today was better at 39.. It's weird, anything under 40 is bearable but as soon as the temp starts with the number 4, all bets are off lol.

    CARDIO: 18,170 steps (13.6klm)

    STRENGTH:
    Bench press: 3x6
    Squat: 3x6
    Deadlift: 3x6
    Bicep curl: 3x10
    Bicep ext: 3x10

    ASSESSMENT: Form felt good and pull a PR on deads so was happy with that. Mango mince & salad for dinner.
  • ninerbuff
    ninerbuff Posts: 48,989 Member
    edited January 2018
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 3 clients this morning and then 5 tonight. I was under the weather the whole weekend and am still not 100%. Lol, it's true the older you get the longer time it takes to recover. DD back to school, so that also means I'm back to yard duty.

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

    Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6

    Assessment: Didn't eat that well, but I'm still down a few pounds from a week ago.
  • Zeuggma
    Zeuggma Posts: 157 Member
    Another day, another workout.

    Cardio: 20min jog

    Strength: squats 5x5, bench press 5x5, barbell row 5x5, planks 5x1:00

    Assessment: got a baby cold over the weekend and skipped some weekend activities but feelin a bit better today. Starting to incorporate whole grain anf starchy carbs on lifting days only.

    Shrimp, eggplant, mushoom, onion, and brown rice for dinner.
  • Catawampous
    Catawampous Posts: 447 Member
    @SkeeAtWork2017 - Ouch! I know I am dreading the Florida heat and humidity. Am really afraid of what it is going to do to my running and cycling!

    Cardio - nothing today

    Strength - Kettlebell swings 10/10/20
    Goblet squats - 5/5/20
    OHP - 5/4/50 - Failure!
    Deadlifts - 1/5/100

    Assessment - It was a good day! Taco salad tonight!
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Happy Tuesday all,

    @ninerbuff I hear you mate. I definitely don't bounce back as quick as what I use to. Lol

    Cardio: 10,086 steps

    Strength:
    BB OHP: 3x8
    Pull ups: 3x8
    DB upright row: 4x10
    Hamstring curl: 4x10
    Calf raise: 4x10

    Assessment:
    Energy felt good throughout. Still green when it comes to pull ups (band assisted) but otherwise ok. Kanga mince, beans and salad for dinner.
  • ninerbuff
    ninerbuff Posts: 48,989 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 this evening. Looks like the revolution crowd was in full force last night!!!

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

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

    Assessment: Okay feeling much better last night. Still didn't cook though. Panda Express for dinner,
  • Catawampous
    Catawampous Posts: 447 Member
    Evening!

    Work is killing me. Is it Friday yet?

    Cardio - 30 minute walk/jog. 180 cals roughly.

    Strength - Kettlebell swings 10/12/20
    Goblet squats - 3/5/20

    Assessment - Pretty good day! Sirloin fillet and stir fried shroom and peppers for dinner.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey All,

    Cardio: 15,099 steps (60 min bike ride Inc.)

    Strength: Rest Day

    Asseasment: Salad & Kanga mince
  • ninerbuff
    ninerbuff Posts: 48,989 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Still overcast here, but I'll get in some extra walking 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: Spaghetti with beef and Prego!
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Soldiers,

    Happy Friday eve!

    Cardio: 15,398 steps (11.5)

    Strength
    Bench press: 3x9
    BB squat: 3x9
    Seated row: 3x10
    Bicep curl singles preacher: 3x15
    Bicep ext: 3x15

    Assessment: Don't want to jinx myself but I feel like I've returned to my pre injury form. Squat form felt on point today, Happy with today's session. Salad, mince for dinner and some ice cream... Hmmmm lol
  • ninerbuff
    ninerbuff Posts: 48,989 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Good day yesterday at work! One of our PT's is leaving for his medical career which means I'm likely picking up a couple of new clients.

    Cardio: walk/jog- 60 minutes (350 calories)

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

    Assessment: Steak, vegetables and rice.
  • ninerbuff
    ninerbuff Posts: 48,989 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF and LCW!!! 3 clients then the rest of the day off. Okay, this is my 3rd attempt to see if ADT will get this right about my windows.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: leg press, front squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6

    Assessment: Keilbasa sausage and rice for dinner.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Happy Saturday all,

    Rest day for me yesterday.

    Cardio: 12,968

    Strength:
    DB incline press: 3x15
    Leg Ext: 2x20
    Seated row: 3x15
    DB lateral raise: 3x15
    Lying leg curl: 3x15
    Calf raise: 3x15

    Assessment:
    Home made chicken sandwiches for dinner.
  • ninerbuff
    ninerbuff Posts: 48,989 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 3 clients this morning then off! DD has voice lessons and I'm finally taking down XMAS stuff. Oh and PLAYOFFS today!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Sushi for dinner.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey soldiers,

    Magic Mondays.

    Cardio: 17,954 steps

    Strength: (15min warm up / down)
    Bench press
    1x6 @ 90kg
    1x6 @ 95
    1x6 @100

    BB squats
    1x6 @ 80
    1x6 @ 90
    1x6 @ 100

    Trap Bar D/L
    1x6 @ 107.5
    2x6 @ 117.5

    DB curls
    3x10 @ 34

    Triceps Ext
    1x10 @ 14.6
    2x10 @ 17

    Assesement:
    Right shoulder held out no issues. Happy with form on squats and deads. Not confident to load anymore than that for now without sacrificing form. Bi's and Tri's need work. Decent energy throughout. Tuna, avocado, egg plant and cucumber for dinner.
  • ninerbuff
    ninerbuff Posts: 48,989 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 tonight. Holiday for many including my DD, but I got my work to do.

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

    Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6

    Assessment: Did okay over the weekend. Weight down a little.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Happy Tuesday but wish it was Friday all,

    cardio 13,136 steps

    strength
    BB ohp 3 x 8 @ 40kg
    Assisted pull up 3 x 8
    DB upright row
    1 x 10 @ 28.8
    1 x 10 @ 33.6
    2 x 10 @ 40
    Hamstring curl
    1 x 10 @ 60
    2 x 10 @ 70
    1 x 10 @ 80
    Calf raise
    1 x 10 @ 24
    2 x 10 @ 40
    1 x 10 @ 45

    Assessment Felt sluggish, lack of sleep but got it done. Shoulder discomfort so didn't load up for ohp. Eggs and toast for dinner.
  • ninerbuff
    ninerbuff Posts: 48,989 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 this evening. Back to the grind for awhile now!

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

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

    Assessment: Good day yesterday! Spaghetti last night!
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey soldiers,

    Half mark Wednesday!

    Cardio 60 min bike ride

    strength Rest day

    Assessment Slowly catching up on much needed sleep. Eggs and salad for dinner.
  • ninerbuff
    ninerbuff Posts: 48,989 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. I walked into a table at full speed and bruised my thigh. Lol, I moved that table like 3 feet.

    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 for dinner.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    edited January 2018
    ☺
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey soldiers,
    Happy Thursday!

    cardio 16,603 steps

    strength
    Strength: (15 warm up / down)
    BB bench press: 3 x 9 @ 70 / 80 / 85kg
    BB squat: 3 x 9 @ 65 / 70 / 75
    Seated row: 3 x 9 @ 50 / 55 / 65
    Preacher DB singles 3 x 15 @ 12 / 12 / 14.5
    DB triceps ext: 3 x 15 @ 12 / 12 / 14.5

    Assesment
    Happy with my form on squats with no belt. Bi's & tri's a woke in progress. Mince and beans for dinner.
  • ninerbuff
    ninerbuff Posts: 48,989 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 2 tonight! Actually have to cut out early tonight because my DD has a concert and this will be the first time I see her playing french horn instead of flute.

    Cardio: walk/jog- 60 minutes (350 calories)

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

    Assessment: Steak, vegetables and rice.

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