"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF and LCW!!! Happy Birthday to me! 3 clients then the rest of the day off. DD has a bday party after school, so I get the house to myself!

    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: Chinese food for dinner last night after the concert.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey soldiers,

    Happy Saturday. It was a rest day for me yesterday.

    cardio 8544 steps

    strength
    DB incline press 3 x 15 @ 40kg / 45 / 45
    Leg ext: 2 x 20 @ 80 / 90
    Seated row: 3 x 15 @ 55 / 55 / 60
    DB lateral raise: 3 x 15 @ 24
    Hamstring curl:
    2 x 20 @ 60
    1 x 15 @ 70
    Calf raise:
    2 x 15 @ 24
    1 x 15 @ 36
    Assault bike:
    10 sec work + 20 rest x 8

    Assessment: no aches or pains - winning! Text book run and upped reps on legs to 20 just because 15 wasn't cutting it. Chicken sandwich for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 3 clients this morning then off! DD has voice lessons and then later hanging out with her friends at the mall while I kick it at home.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Sushi for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 tonight. Back to the grind.

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

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

    Assessment: Weekend was a bust. With the playoffs on and lots of sitting around, I took in too many calories.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    edited January 2018
    Happy Tuesday folks.

    Missed my regular Monday session due to extreme heat
  • Skee_2802
    Skee_2802 Posts: 297 Member
    edited January 2018
    ... cont from my laptop. Mobile doesnt want to upload doh!

    Missed my regular Monday session due to extreme heat conditions here. Def dont like missing Monday workouts. Just means i have to tweak the rest of the week so all good.

    cardio 15,100 steps

    strength:
    BB bench press: 3 x 6 @ 90 / 95 / 95
    BB squat: 3 x 6 @ 80 / 90 / 90
    TB Deadlift: 3 x 6 @ 107.5 / 107.5 / 127.5
    DB Curls 3 x 10 @ 29.5
    Tricep ext 3 x 10 @ 14.5

    Assessment
    Rushed through this workout as i was heading out for dinner with the family.
    Strength slightly off on the big 3 but im putting that down to being rushed and i hate being rushed. Ethiopian cuisine for dinner - Worth the rush!
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 this evening. Another cloudy day.

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

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

    Assessment: Homemade hamburger!
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Happy hump day all,

    cardio 18,062 steps

    strength
    BB OHP: 3 x 8 @ 40kg / 40 / 45
    Assisted pull up: 3 x 8 @ bodyweight
    DB upright row: 4 x 10 @ 30 / 30 / 33.5
    Lying leg curl: 4 x 10 @ 70 / 70 / 70 / 80
    Calf raise: 4 x 10 @ 33.5 / 40 / 40 / 45

    assessment pulls ups are starting to feel a little more normal and not soo uncoordinated. Decent energy today and finally able push past 40 on OHP without my shoulder feeling unstable. Plan is to slowly increase. Mince and beans for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. New client this morning and hopefully one I keep for awhile.

    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.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    edited January 2018
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 3 tonight! Another wet day here. Not that we don't need the rain, but man my solar isn't getting used.

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

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

    Assessment: Quarter pounder for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning then yard duty. After I get my DD from school, I have to drop off the van to get new tires on them.

    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 and mashed potatoes.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 3 clients this morning then off! DD has voice lessons and then later I do some major house cleaning.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Taco salad for dinner.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    edited January 2018
    Happy Monday All,

    Awesome consistency @ninerbuff ! Despite a busy day you still find the time update your log here - Mad Respect

    Just wrapped up the long weekend celebrating Australia day with a few cold ones, BBQ and good company. Back to reality & routine today.

    Cardio: 21,776 steps

    Strength
    Bench press: 2 x 4 @ 80kg
    BB squat: 2 x 4 @ 60
    TBar Deadlift: 2 x 4 @ 87.5
    Bicep curl: 2 x 8 @ 24
    Triceps ext: 2 x 8 @ 12

    Assessment
    Deload this week, so reduced sets and weights. Eggs and toast for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 tonight. Busy this whole week as my schedule is maxed! Not a bad thing though.

    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.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey Soldiers,

    Happy Tuesday.

    Cardio 20,476 steps

    Strength
    BB OHP: 2 x 6 @ 30kg
    Assisted pull up: 2 x 6
    DB upright row: 3 x 8 @ 30
    Lying leg curl: 3 x 8 @ 60
    Standing calf raise: 3 x 8 @ 24

    assessment Deload week. Mince and beans for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 4 this evening. DD is on half day for the school the rest of the week, so that means I get to nap earlier!

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

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

    Assessment: Lamb and vegetables.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Happy Hump Day all,

    Rest day today.

    Cardio: 20,041 steps

    Strength: Rest

    Assessment: Chicken and salad dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Whew, short school days and extra clients keeping me busy this week!

    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, rice and vegetables for dinner.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    edited February 2018
    Is it Friday yet?

    Thursday sessh done & dusted.

    Cardio 20,861 steps

    Strength:
    ( 10 min warm up - assault bike / foam roller / stretches )
    Bench Press: 2 sets x 7 reps @ 70kg
    BB Squat: 2 x 7 @ 60
    Seated Row: 2 x 7 @ 45
    DB single preacher curl: 2 x 12 @ 12
    Triceps ext: 2 x 12 @ 12

    Assessment
    Deload week. 1 less set & less weight.
    Focused on form. Eggs and toast for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 3 tonight! New month, new aspirations!

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

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



    Assessment: I did good yesterday. Keilbasa sausage with eggs and rice last night.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey soldiers,

    T.G.I.F!!

    Cardio: 20,065 steps

    Strength: Rest day

    Assessment: Mince, beans, salad. Now for some quality PS4 time.

  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning then yard duty. Ah, time for the weekend.

    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: Flanken short ribs and rice with fresh shrimp rolls.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Happy Saturday.

    Lazy day plodding around the house.

    Cardio: 8050 steps

    Strength: 50 min
    ( 10 min warm up - assault bike / foam rolling / stretches )
    DB incline press: 2 sets x 12 reps @ 33.5kg
    Leg ext: 1 x 12 @ 70
    Seated row: 2 x 12 @ 45
    DB lateral raise: 2 x 12 @ 20
    Lying leg curl: 2 x 12 @ 60
    Calf raise: 2 x 12 @ 16

    Assessment: Mince and beans for dinner but really felt like a dirty burger. Lol


  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 3 clients this morning then off! DD has voice lessons and then later I clean up the yard a little. Getting ready for Superbowl!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Terriyaki bento box for dinner.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Happy Monday all,

    Where did the weekend go let alone the month of January?

    Cardio: 22,927

    Strength:
    15 min warm up - assault bike - stretches - foam rolling.
    BB Bench Press:
    1 set x 6 reps @ 80kg
    1 x 6 @ 85kg
    1 x 8 @ 90kg
    BB Squat:
    1 x 6 @ 70
    1 x 6 @ 80
    1 x 8 @ 80
    TBar Deadlift:
    2 x 6 @ 107.5
    1 x 8 @ 117.5
    DB curls:
    3 x 10 @ 30
    Triceps ext
    3 x 10 @ 15

    Assessment: Coming off deload last week, main aim today was about getting reacquainted with heavy weight and form, not soo much about loading up. Mince and rice for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 tonight. Good game yesterday! Even though I wanted the Eagles to win, I now have to hear it from obnoxious Eagles fans for a year on FB.

    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.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey MFPs,

    Happy Tuesday!

    Cardio: 22,940 steps

    Strength:
    BB OHP:
    3 sets x 8 reps @ 40kg

    Assisted pull up:
    3 x 8

    DB upright row:
    2 x 10 @ 30
    2 x 10 @ 34

    Lying leg curl:
    2 x 10 @ 65
    2 x 10 @ 67.5

    Calf raise:
    2 x 10 @ 24
    2 x 10 @ 32

    Assessment:
    OHP felt like my collar bone was going to pop out during warm up but levelled during working sets so not sure what that's about. Mince and salad dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 4 this evening. Well football is over so ...............................on to basketball! GO DUBS!!!

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

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

    Assessment: Steak and corn.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. DD has a special visit to high school tonight for a band concert. She'll be there next 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: Panda express for dinner.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey All,

    Late entry for yesterday.

    Cardio: 22,940 steps

    Strength: Rest day - yass !

    Assessment: Mince and salad.

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