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"TLFC" exercise and accountability support!

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Replies

  • Skee_2802
    Skee_2802 Posts: 297 Member
    Happy Thursday All,

    Cardio: 19,478 steps

    Strength: 90 mins (10 min warm up)
    Bench Press: 3 sets x 9 reps @ 70kg / 70 / 75
    BB Squat: 3 x 9 @ 60 / 60 / 70
    Seated Row: 3 x 10 @ 50 / 55 / 60
    Single DB preacher: 3 x 15 @ 12 / 15 / 15
    Tricep Ext: 3 x 15 @ 12 / 15 / 15

    Assessment:
    Form, energy, strength and pace were in sync today. If only every workout was like this. Mince and salad dinner.
  • ninerbuff
    ninerbuff Posts: 49,161 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 3 tonight! Concert was good last night. Looking forward to my DD being in highschool band next year.

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

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

    Assessment: Taco Bell last night for dinner after concert.
  • ninerbuff
    ninerbuff Posts: 49,161 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning then yard duty. Have to cut down some trees along my fence line before they put it up on the 20th.

    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 with rice.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey Soldiers,

    Missed my update from yesterday which was a rest day for strength but managed to notch up 30,603 steps.

    Cardio: 26,322 steps

    Strength: 50 min
    DB incline press: 3 sets x 15 reps @ 34k / 34 / 40
    Leg Ext: 2 x 15 @ 70 / 80
    Seated row: 3 x 15 @ 55 / 55 / 55
    DB lateral raise: 3 x 15 @ 20 / 20 / 20
    Lying leg curls: 3 x 15 @ 60 / 60 / 60
    Standing Calf raise: 3 x 15 @ 16 / 24 / 24

    Assessment: Completed 20k steps in the AM so by the PM I wasn't too keen to hit any workout but this is the least physically demanding workout of the 4 i complete in the week so that thought alone carried me through. Double whopper with cheese from Burger King - It's been too long my precious lol.
  • ninerbuff
    ninerbuff Posts: 49,161 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 3 clients this morning then off! DD has voice lessons and then later I finish up cutting down 25 trees from the back yard so my new fence can get put in.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment:[b/] Tempura bento box for dinner.
  • ninerbuff
    ninerbuff Posts: 49,161 Member
    edited February 2018
    @skee damn bro 30,000 steps? Insane!
  • Skee_2802
    Skee_2802 Posts: 297 Member
    ninerbuff wrote: »
    @skee damn bro 30,000 steps? Insane!

    Thanks Niner! I had a mental breakthrough last week, I limited myself to a daily goal for steps and never pushed to get better than that daily step goal. The penny dropped and I hit that 30k steps.

    My fitbit challenges just got a little more interesting this week lol
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey All,

    Happy Monday!

    CARDIO: 24,164 steps

    STRENGTH: 80 min duration
    Warm up 15 mins - A/Bike - Foam - Stretches
    Bench Press: 3sets x 6reps @ 85kg / 95 / 100
    BB Squat: 3 x 6 @ 80 / 90 / 90
    Deadlift Tbar: 3 x 6 @ 107.5 / 67.5 / 67.5
    DB bicep curls: 3 x 10 @ 31 / 31 / 34
    Triceps Ext: 3 x 10 @ 15 / 15 / 17

    ASSESSMENT: Poor outcome with deads, mid back tightened up and only just got throguh first set but it was ugly. In hindsight prob shouldn't have. No sig pain just pressure like build up mid spine restricting the movement & if I cont to push at heavier load I was setting myself up for injury! So I stopped and dropped the weight right down - slight discomfort. Odd given no issues on prior squats. Spent a good deal of time after just on stretches. Mince and salad for dinner.
  • ninerbuff
    ninerbuff Posts: 49,161 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 tonight. With football over, I'm now working on weekend projects to better my home. Looking into redoing my mud room by refinishing the cabinets and putting in a new counter top.

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

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

    Assessment: So eating wasn't the best this weekend, however I was pretty physically active with all the yard cleanup.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey All,

    Happy Tuesday.

    Cardio: 29,888 steps

    Strength 50 min
    ( 15 min warm up / down)
    BB OHP: 3 x 8 @ 40 / 40 / 45
    Assisted Pull Up: 3 x 8
    DB upright row: 4 x 10 @ 30 / 34 / 34 /34
    Lying leg curls: 4 x 10 @ 70 / 70 / 75 / 80
    Calf raise: 4 x 10 @ 40 / 40 / 45 / 45

    Assessment: Went ok. Increased load on last week on 4 of the 5 exercises. Body is good sore. Rest day tomorrow and hitting the movies to watch preview screening of The Black Panther
  • ninerbuff
    ninerbuff Posts: 49,161 Member
    Hey gang


    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 4 this evening. Weather got cold again. Not much to do, but clean up the house a little today.

    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: 49,161 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Just instruction today. Finalizing my site for online training. Should be up by end of the month.

    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 and corn for dinner.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey soliders,

    Happy Thursday! Rest day for me yesterday and caught an early screening of Marvels The Black Panther - EPIC! Back at it today.

    Cardio: 30,387 steps

    Strength
    Bench press: 3 x 9 @ 70/70/75
    BB squat: 3 x 9 @ 60/65/70
    Seated row: 3 x 10 @ 50/60/70
    Single DB preacher: 3 x 15 @ 12 / 12 / 15
    Triceps ext: 3 x 15.@ 12/12/15

    Assessment
    Mince and beans for dinner.
  • ninerbuff
    ninerbuff Posts: 49,161 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 3 tonight! Cold the last couple of days. Cold for us would be in the 50's-60's.

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

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

    Assessment: KFC last night for dinner.
  • ninerbuff
    ninerbuff Posts: 49,161 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning then yard duty. Lol, having to cut the trees I took down to smaller pieces so I can put them in my compost recycle bin for pick up.

    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: Chicken with rice and coleslaw.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Happy Friday all,

    cardio 40,121 steps

    strength Rest day

    assessment Feet are buggered. Salad for dinner.
  • ninerbuff
    ninerbuff Posts: 49,161 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 3 clients this morning then off! DD has voice lessons and then later we'll go watch BLACK PANTHER!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Tempura bento box for dinner.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey all,

    Happy Monday! Took the weekend off to let me feet recover before thrashing them again this week. @ninerbuff I'll be interested to hear what you think about Black Panther.

    Cardio 20,903 steps

    Strength
    Bench press 3 x 6 @ 85 / 95 / 95
    BB squat 3 x 6 @ 80 / 80 /90
    Trap bar deads 3 x 6 @ 107.5
    DB curls 3 x 10 @ 30 / 30 / 34
    Triceps ext 3 x 10 @ 15 /15 /17

    Assessment
    Slow and steady today keeping it tight on form for the big 3. Eggs and eggplant for dinner.
  • ninerbuff
    ninerbuff Posts: 49,161 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 tonight. No work or school today, so I may try to catch a movie or just do a little more clean up in the back yard before the fencers come tomorrow.

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

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

    Assessment: Yeah, I overate this weekend.
  • ninerbuff
    ninerbuff Posts: 49,161 Member
    @ Skee, we didn't watch it Saturday or Sunday. I couldn't find seats ( you have to pre buy tickets) where my daughter and I could sit together. I'll have to wait. :(
  • Skee_2802
    Skee_2802 Posts: 297 Member
    ninerbuff wrote: »
    @ Skee, we didn't watch it Saturday or Sunday. I couldn't find seats ( you have to pre buy tickets) where my daughter and I could sit together. I'll have to wait. :(

    Wow, that's alot of sold out sessions! Hope you guys get to watch sometime this week.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey soldiers,

    Happy Tuesday!

    Cardio 24,488 steps

    Strength 60 mins
    BB OHP: 3 x 8 @ 40 / 40 / 45
    Assisted Pull Up: 3 x 8
    DB Upright Row: 4 x 10 @ 30 / 30 / 34 / 34
    Lying leg curls: 4 x 10 @ 70 / 75 / 75 / 80
    DB calf raise: 4 x 10 @ 40 / 45 / 45 / 60

    Assessment Pull ups feeling less supported by bands today. Haven't increased upright rows last 3 wks without compromising form although today was the first time it felt I had more control and strength. Tuna, avocado & salad for dinner.
  • ninerbuff
    ninerbuff Posts: 49,161 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! No clients this morning then 4 this evening. Fence gets put up today, so I have to be home this morning to ensure about what's getting done.

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

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

    Assessment: Steak and broccoli.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey all,

    Happy Wednesday!

    Cardio 20,864 steps

    Strength Rest day

    Assessment Mince and beans.
  • ninerbuff
    ninerbuff Posts: 49,161 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Tonight is a high school expo where my daughter can get introduced to what she can expect next year. Dang. High school now.

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

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

    Assessment: Pork chops and corn for dinner.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey all,

    Happy Thursday almost Friday!

    [/b]cardio[/b]: 20,102 steps

    strength 60 min
    Bench Press: 3 x 9 @ 75kg / 80 / 80
    BB Squat: 3 x 9 @ 65 / 65 / 70
    Seated Row: 3 x 10 @ 60 / 60 / 65
    Single DB preacher: 3 x 15 @ 12 / 15 / 15
    Triceps ext: 3 x 15 @ 12 / 12 / 15

    assessment: Slow and steady with focus on form. Mince and beans.
  • ninerbuff
    ninerbuff Posts: 49,161 Member
    edited February 2018
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 3 tonight! Well fence is done so now all I have to do it seal it!

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

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

    Assessment: Didn't cook cause of the expo so Quarter pounder with cheese for me.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey soldiers,

    TGIF!

    Cardio 31,814 steps

    Strength rest day

    assessment Shepherds pie
  • ninerbuff
    ninerbuff Posts: 49,161 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning then yard duty. Will spend time at Lowes looking for a great clear sealant for my fence.

    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: Panda Express for dinner.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey soldiers,

    Saturday morning sesh is not my usual but have a few things on so...

    cardio8287 steps but it's only 12.43pm

    strength
    DB incline press: 3 x 15 @ 34kg / 40 / 45
    Leg extension: 2 x 15 @ 60 / 60
    Seated row: 3 x 15 @ 45 / 50 / 50
    DB lateral raise: 3 x 15 @ 20 / 20 / 20
    Lying leg curls: 3 x 15 @ 60 / 60 / 65
    Calf raise: 3 x 15 @ 24 / 32 / 40

    assessment
    5 eggs and sour dough toast for breaky.

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