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"TLFC" exercise and accountability support!

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Replies

  • 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 go to my cousin's wedding!

    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!!

    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.
  • ninerbuff
    ninerbuff Posts: 49,161 Member
    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.
  • ninerbuff
    ninerbuff Posts: 49,161 Member
    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.
  • Vgetskinny
    Vgetskinny Posts: 28 Member
    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~
  • Vgetskinny
    Vgetskinny Posts: 28 Member
    Kitten? Hmmmm. Apparently I am not allowed to say *kitten* on this forum. :open_mouth:
  • Skee_2802
    Skee_2802 Posts: 297 Member
    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.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    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!
  • ninerbuff
    ninerbuff Posts: 49,161 Member
    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.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey all,

    Happy Thursday!

    Cardio: 40,620 steps

    Strength: Rest day

    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! 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.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    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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  • ninerbuff
    ninerbuff Posts: 49,161 Member
    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.
  • ninerbuff
    ninerbuff Posts: 49,161 Member
    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.

    WTF!!! Dude I'd be hobbled! Kudos!

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  • 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 finally watch BLACK PANTHER!!!

    Cardio:walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Panda Express!
  • ninerbuff
    ninerbuff Posts: 49,161 Member
    Welcome JerSchmare!!!
  • Skee_2802
    Skee_2802 Posts: 297 Member
    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.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    @ninerbuff Seems like its been a long time coming to watch the Black Panther for you. Enjoy!
  • ninerbuff
    ninerbuff Posts: 49,161 Member
    Skee, saw it an LOVED it! One of my favorite Marvel movies so far!
  • ninerbuff
    ninerbuff Posts: 49,161 Member
    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.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    ninerbuff wrote: »
    Skee, saw it an LOVED it! One of my favorite Marvel movies so far!

    That opening scene when the king appears - Dynamite!! Can't wait for the sequel.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    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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  • ninerbuff
    ninerbuff Posts: 49,161 Member
    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.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey All,

    Happy Wednesday! Rest day from weights today.

    Cardio 23,857 steps

    assessment eggs and salad for dinner.

  • ninerbuff
    ninerbuff Posts: 49,161 Member
    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.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    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.
  • ninerbuff
    ninerbuff Posts: 49,161 Member
    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.

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