"TLFC" exercise and accountability support!

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! 3 clients this morning then 4 tonight! Glad the Red Sox won last night. Hate the Dodgers.

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!

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! 4 clients this morning and 4 tonight!

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

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

Assessment: Sushi last night.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy TGIF!!! No clients today because I have to bring my van in and have a wheel bearing replaced.

Cardio: jog/walk- 3 miles (350 calories)

Strength: legs- leg press, front squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6

Assessment: Ribs and rice last night.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! No clients this morning. Competition again today for DD in band. At least it's close to home in San Ramon.

Cardio: walking- 30 min (150 calories)

Strength: core- crunches, leg lifts

Assessment: Burrito for dinner.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 4 clients this morning and then 5 tonight! Kids did good over the weekend and placed.

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

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

Assessment: Sushi for dinner.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 4 clients this morning then a couple tonight, then off to my daughter's winter band concert.

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

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

Assessment: Torta last night.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday and Halloween! 3 clients this morning then 4 tonight!

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

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

Assessment: Kielbasa sausage and rice last night.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! 4 clients this morning and 4 tonight! Halloween was good. Not much candy left over.

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

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

Assessment: McDonald's last night. Had the bacon ranch salad with grilled chicken.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy TGIF!!! 4 clients this morning and then pep band drop off for my DD.

Cardio: jog/walk- 3 miles (350 calories)

Strength: legs- leg press, front squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6

Assessment: Steak and rice.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! 2 clients this morning then just cleaning up around the house.

Cardio: walking- 30 min (150 calories)

Strength: core- crunches, leg lifts

Assessment: Thai for dinner.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 4 clients this morning and then 5 tonight! Another week chalked down.

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

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

Assessment: Longsilog last night for dinner.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 4 clients this morning then 4 this evening. Well I'm out of my Survival league now that Dallas lost and I picked them to win last night.

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

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

Assessment: Ribs and rice last night!

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! 3 clients this morning then 4 tonight!

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

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

Assessment: Chicken salad last night.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! 4 clients this morning and 4 tonight!

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

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

Assessment: McDonald's last night. Had a cheeseburger and some nuggets.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy TGIF!!! 4 clients this morning then I'm off! Boxing tonight for me.

Cardio: jog/walk- 3 miles (350 calories)

Strength: legs- leg press, front squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6

Assessment: Taco Bell last night.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! 2 clients this morning. We were supposed to go to a band review today, but it was cancelled because of the Butte fires. Hoping they get that under control soon.

Cardio: walking- 30 min (150 calories)

Strength: core- crunches, leg lifts

Assessment: Torta for dinner.

Cissy92

this sounds like something for me!!!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 4 clients this morning and then 5 tonight!

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

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

Assessment: Rice and spam!

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 4 clients this morning then 4 this evening. 9ers lost in a close one last night, but at least I won in all my FFl games!

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

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

Assessment: Sausage and rice.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! 3 clients this morning then 4 tonight!

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 rice last night.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! 4 clients this morning and 4 tonight!

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

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

Assessment: Sushi last night.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy TGIF!!! 4 clients this morning then I'm off! Boxing tonight for me. No school for the kid today because of the bad air quality.

Cardio: jog/walk- 3 miles (350 calories)

Strength: legs- leg press, front squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6

Assessment: Taco Bell last night.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! 2 clients this morning. Still another bad quality air day from all the fires.

Cardio: walking- 30 min (150 calories)

Strength: core- crunches, leg lifts

Assessment: Panda Express for dinner.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 4 clients this morning and then 5 tonight! DD out of school for Thanksgiving break.

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

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

Assessment: Panera last night.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 4 clients this morning then 4 this evening. Grocery shop for Thanksgiving 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 rice.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! 3 clients this morning then 4 tonight! Just have to get food prepped for our annual family Thanksgiving potluck tonight.

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 rice last night.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday and Happy Thanksgiving! No clients today just my own workout and then party time!

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

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

Assessment: Vietnamese last night.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy TGIF!!! Day off for me as many of my clients decided to take the day off too. Back at it tomorrow.

Cardio: jog/walk- 3 miles (350 calories)

Strength: legs- leg press, front squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6

Assessment: Family party and food! Lots of leftovers to eat for the weekend.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! 2 clients this morning. Family get together for my uncle's 80th birthday!

Cardio: walking- 30 min (150 calories)

Strength: core- crunches, leg lifts

Assessment: Leftovers for dinner.

ninerbuff

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: Sushi last night.