"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 49,048 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning! DD has no school, so no yard duty.

    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: Kielbasa sausage and sauerkraut.
  • ninerbuff
    ninerbuff Posts: 49,048 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 3 clients this morning then off! DD has voice lessons and then later I go get sealant for my fencing. Unfortunately I won't be able to do it this weekend but I get a real good deal on it since one of my clients works for Kelly Moore.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Pho last night!
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey Soldiers,

    My niece turned 18 on Friday so it was a huge Friday night, followed by a busy Saturday and Sunday. Not complete without an all say meeting at work Monday. So it feels really good to zone out and hit my workout today. Aaaaaaaah.

    Cardio 20,499 steps

    strength
    Bench press 4 x 8
    1 arm DB row 4 x 8
    Incline DB Press 4 x 10
    Lat Pulldown 4 x 10
    Lat DB side raise 2 x 15
    Lat DB front raise 2 x 15
    Tricep Ropedown 4 x 12
    DB curls 4 x 15

    assessment
    After a weekend of eating crap on the run, Happy to return to that old chest nut Kanga Mince and beans.
  • ninerbuff
    ninerbuff Posts: 49,048 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 tonight. Finally got my fence sealed this weekend. Doing some house cleaning today.

    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.
  • ninerbuff
    ninerbuff Posts: 49,048 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 4 this evening. Rainy again today, which means it's gonna be crowded in the gym.

    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!

    Was meant to train legs yesterday but woke up to a sore knee from the day before so made it a rest day. Leg day Wednesday it is.

    Cardio 20,012 steps

    Strength
    TBar Deadlift 4 x 8
    BB Squat 2 x 8
    DB leg press 2 x 12
    Lying leg curl 4 x 10
    DB standing calf raise 4 x 8
    Ab work - cradle hold 10 sec x 10

    assessment
    Kanga, beans and salad for dinner.
  • ninerbuff
    ninerbuff Posts: 49,048 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Finally finished completing my renewal for my PT and Group trainer certifications.

    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!

    Rest day on the weights today.

    Cardio 14,120 steps

    Assessment Mince and beans for dinner.
  • ninerbuff
    ninerbuff Posts: 49,048 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 3 tonight! Not much to do today except rest.

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

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

    Assessment: Chicken sandwich and salad for dinner.
  • ninerbuff
    ninerbuff Posts: 49,048 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning! Later this evening we're attending my niece's Bday party.

    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: Ribs and rice!
  • ninerbuff
    ninerbuff Posts: 49,048 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 3 clients this morning then off! DD has voice lessons then I just clean up house.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Chinese food last night. Man, there was so much.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    MIA weekend to Hello Monday!!

    Feels like ive returned from a tour of duty, went out Friday with the fellas and the whole weekend kind of just.... Yeah.. Gone with the wind.

    Anyway, life happens & were back to normal programming.

    cardio 9488 steps (fitbit broke on the weekend picked up a replacement midday today so low step count)

    strength: 100 mins
    BB bench press 4 x 8
    1 arm db row: 4 x 8
    Incline DB press: 4 x 10
    Lat Pull-down: 4 x 10
    DB lat raise side: 2 x 15
    DB lat raise front: 2 x 15
    Tricep rope pressdown: 4 x 12
    DB curls: 4 x 15

    assessmentUp from last week on pushing more weight for more sets. My nieces birthday today so KFC, corn, and cake.

    Happy Monday Errbody!
  • ninerbuff
    ninerbuff Posts: 49,048 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 tonight. Rainy weekend and DW had flight out this weekend.

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

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

    Assessment: Long weekend. Went over on food.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hi All,

    Happy Tuesday!

    Cardio 20,495 steps

    strength Unintended Rest day

    assessment Wicked wings and taro

  • ninerbuff
    ninerbuff Posts: 49,048 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 4 this evening. Cold this morning.

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

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

    Assessment: Tacos
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Happy Hump day,

    cardio: 20,615 steps

    strength100 mins
    TBar Deadlift: 4 x 8
    BB Squat: 4 x 8
    Lying Leg Curls: 4 x 12
    Standing DB calf raise: 4 x 8
    Abdominal hold: 4 x

    assessmentGood energy, focus on form and just getting it done. Kanga bangers and beetroot for dinner.
  • ninerbuff
    ninerbuff Posts: 49,048 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Just yard duty today and some cleaning up.

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

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

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

    Happy Thursday.

    cardio 20,020 steps

    strength rest day

    assessment
    Mince and beans for dinner.
  • ninerbuff
    ninerbuff Posts: 49,048 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 3 tonight! Raining cats and dogs today. DD has an orthodontist appt after school.

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

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

    Assessment: Shrimp rolls last night for dinner.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey soldiers,

    Cardio 20,015 steps

    strengthHitting Upper Body: 60 min
    Assisted pull up: 4 x 8
    BB incline press: 4x8
    Seated cable row: 4x8
    Flat DB Bench: 4x8
    DB lateral raise: 4x15
    BB curls: 4x12
    Rope Pressdown: 3x15

    assessment mince and beans for dinner
  • ninerbuff
    ninerbuff Posts: 49,048 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning! DW comes home from DC. May catch a movie.

    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: Napa chicken salad sandwich from Panera.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey Soldiers,

    Happy Saturday!!

    cardio 20,181

    strength90min
    BB Squats: 4 x 8
    Split Squat: 1x10 (My knees didn't want to play along so had to switch that out replaced with the rdl)
    RDL: 3x10
    Leg Ext: 4x12
    Calf raise: 4x15
    Abdominal hold: x 4

    assessment Finished the day with turkish pizza.
  • ninerbuff
    ninerbuff Posts: 49,048 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 3 clients this morning then off! DD has voice lessons then I just clean up house.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Bento box!
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey all,

    A slow start to an ugly Monday but ended the day on a gym high.

    cardio 20,996

    strength
    Upper body today - 80 mins - 60 sec rest
    Warm up - stretches - A/bike - f/rolling
    Flat BB Bench 4×8
    1 arm DB row 4×12
    Incline DB Press 4×12
    Lat pulldown 4×10
    Lateral DB raise side 2×15
    Lateral DB raise front 2×15
    DB curls 4×15

    assessment
    Mince and broccoli for dinner
  • ninerbuff
    ninerbuff Posts: 49,048 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 tonight. Did major spring cleaning over the weekend and now 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: Ate a little over. Lots of good choices though.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    edited March 2018
    Hey all,

    The best thing about Monday is Tuesday!

    cardio 20k steps

    strength
    Lower Body Session: 90 min
    Warm up / down: 10 min
    TBar Deadlift: 4x8
    BB Squat: 4x8
    Lying leg curls: 4x10
    Standing DB calf raise: 4x10
    Abdominal hold: x4

    assessment Mince and brocholli for dinner.
  • ninerbuff
    ninerbuff Posts: 49,048 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 4 this evening. Finished registering my DD for highschool. Can't believe it's been so fast.

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

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

    Assessment: Steak and rice last night.
  • ninerbuff
    ninerbuff Posts: 49,048 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Just yard duty today and possibly some sanding to do on the cabinet doors I'm refinishing.

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

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

    Assessment: Napa chicken salad sandwich for dinner.
  • ninerbuff
    ninerbuff Posts: 49,048 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 3 tonight! It's heating up! Supposed to be in the 80's today!

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

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

    Assessment: Salad and chicken for dinner.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Happy Thursday all,

    Rest day yesterday.

    cardio 20,014 steps

    strength
    Pull ups 4x8
    Incline BB press 4x8
    Seated row 4x10
    DB bench press 4x10
    DB lateral raise 4x15
    BB curls 4x12
    Rope pressdown 4x15

    assessment Chicken and avocado sandwich.

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