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"TLFC" exercise and accountability support!
Replies
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Hey gang,
I like myself unconditionally!
Happy weekend! 3 clients this morning then off! DD has voice lessons and then later we go to my cousin's wedding!
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Tempura bento box for dinner.0 -
Hey all,
Happy Monday!!
cardio 20,334 steps
strength
Bench press 2 x 4 @ 80kg
Squat 2 x 4 @ 70
Deadlift 2 x 4 @ 97.5
DB curls 2 x 8 @ 24
Triceps ext 2 x 8 @ 12
assessment Deload this week so load reduced by 15% & completing lower end of rep range. Mince and salad for dinner.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning and then 5 tonight. Just looking at seals I can put on my fence this weekend. So many brands to choose from.
Cardio: run/jog- 30 minutes (250 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: Did okay even with a wedding to attend.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! No clients this morning then 4 this evening. Rained like heck yesterday so busy indoors!
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6
Assessment: Lamb, corn and rice.0 -
Hi guys:
This seems pretty cool. I really need to GMAM. And this looks like a no-nonsense accountability thread. So I will give it a try and see how I do. This evening I will have something worthy to post. My biggest problems include forgetfulness, so hopefully I remember to do this long enough to build up a habit!
(BTW, GMAM=Get My *kitten* Moving!)
V~
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Kitten? Hmmmm. Apparently I am not allowed to say *kitten* on this forum.
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Hey all,
Happy Wednesday! Could have sworn I updated Tuesday lol It was a rest day for strength and completed cardio only of 20,595 steps.
Cardio 20,071 steps
Strength
BB OHP: 2 x 6 @ 30k
Assisted pull up: 2 x 6
DB upright row: 3 x 8 @ 24
Lying leg curl: 3 x 8 @ 60
Calf raise: 3 x 8 @ 24
assessment On deload. Lebanese chicken, Turkish pide, fish cocktails and black bean brownie as my bday cake.0 -
Vgetskinny wrote: »Hi guys:
This seems pretty cool. I really need to GMAM. And this looks like a no-nonsense accountability thread. So I will give it a try and see how I do.
Welcome aboard!
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Hey gang!
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 5 tonight. So just kickin' it today. Try to get in some extra cardio.
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.0 -
Hey all,
Happy Thursday!
Cardio: 40,620 steps
Strength: Rest day
Assessment: Mince and beans for dinner.0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! 4 clients this morning and 3 tonight! Man it's March already! For me it's about just getting down 5lbs in weight this month!
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 salad last night for dinner.0 -
T.G.I.F errbody,
Rest day for strength. I'm in a few fitbit challenges with some competitive people. I don't have a competitive bone in my body but I hate losing. Lol
Cardio 45,352 steps
assessment Feet hate me right now. Mince and beans for dinner.
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Hey gang!
I like myself unconditionally!
Happy TGIF and LCW!!! 4 clients this morning then yard duty. Wanted to seal the fence this week, but it's been raining all week!
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: Homemade hamburger for dinner.0 -
SkeeAtWork2017 wrote: »T.G.I.F errbody,
Rest day for strength. I'm in a few fitbit challenges with some competitive people. I don't have a competitive bone in my body but I hate losing. Lol
Cardio 45,352 steps
assessment Feet hate me right now. Mince and beans for dinner.
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Hey gang,
I like myself unconditionally!
Happy weekend! 3 clients this morning then off! DD has voice lessons and then later finally watch BLACK PANTHER!!!
Cardio:walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Panda Express!0 -
Welcome JerSchmare!!!0
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Happy Monday all,
After hitting 45k steps on Friday I spent the weekend giving my feet a break. Back on schedule today with new program.
cardio: 20,525 steps
strength: Duration 90 mins
Warm up / down 10 mins
BB Bench Press: 4 sets x 8 reps @ 70kg / 70 / 75 / 75
DB Rows: 4 x 8 @ 20 / 20 / 22.5 / 22.5
Incline DB Press: 4 x 10 @ 40 / 40 / 45 / 45
Wide Grip Lat Pulldown: 4 x 10 @ 40 / 40 / 45 / 45
DB Lat Side Raise: 2 x 15 @ 20 / 20
DB Lat Front Raise: 2 x 15 @ 20 / 20
Triceps Rope Pressdown: 4 x 12 @ 10 / 12.5 / 12.5 / 12.5
DB curls: 4 x 15 @ 20 / 20 / 20 /20
assessment: Feels good to do some exercises I haven't done in a while like db rows or lat pull-down. Easing myself in. Eggs and salad for dinner.0 -
@ninerbuff Seems like its been a long time coming to watch the Black Panther for you. Enjoy!0
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Skee, saw it an LOVED it! One of my favorite Marvel movies so far!1
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Hey gang,
I like myself unconditionally!
Happy Monday! No clients this morning and then 5 tonight. Have to attend a mandatory training meeting for the school system this morning.
Cardio: run/jog- 30 minutes (250 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: Did horrible over the weekend. Couldn't stop stuffing my face.0 -
Happy Tuesday almost Friday all,
Had to do some improv on today's workout. Didn't realise it included leg press machine exercise which I don't have at home. No biggie I sourced an alternative using dumbbells leaning against the wall simulating the same movement, only I was already sweaty and sticking to the wall... Arrgh!!
Cardio: 20,275 steps
Strength90 min duration.
10 min warm up / down
TBar Deadlift: 4 x 8 @ 107.5/ 107.5/ 107.5/ 112.5
Leg Ext: 4 x 12 @ 80 / 80 / 80 / 90
Lying Leg Curl: 4 x 12 @ 60 / 70 / 70 / 70
Standing Calf Raise: 4 x 8 @ 60 / 60 / 60 / 60
Abdominal: 3 sec hold x 15
60 min walk with 10kg weighted vest.
Assessment: Good energy. Replaced leg press with leg ext but will replace with db wall next week. Mince and beans for dinner.
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Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 4 this evening. Back to the grind!
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6
Assessment: Steak, corn and rice.0 -
Hey All,
Happy Wednesday! Rest day from weights today.
Cardio 23,857 steps
assessment eggs and salad for dinner.
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Hey gang!
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 5 tonight. Have to do some paperwork filling out with the school district today on my yard duty job. We're actually being added to the union.
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.0 -
Hey all,
Happy Thursday
Cardio 19,414 steps
Strength
Pulls 4 x 8
BB Incline Press: 4 x 8
Seated Cable Row: 4 x 10
DB Bench Press: 4 x 10
DB Lateral Raise: 4 x 15
BB Curls: 4 x 12
Rope Pressdown: 3 x 15
Assessment KFC twister and chips for dinner.0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! 4 clients this morning and 3 tonight! Raining today which means crowded in the gym this morning.
Cardio: walk/jog- 60 minutes (350 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Burrito last night for dinner.1
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