"TLFC" exercise and accountability support!

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Replies

  • Skee_2802
    Skee_2802 Posts: 297 Member
    T.G.I.F soliders,

    Felt like time stood still between 9am & 2pm at work today and couldn't wait to get out of there! Over indulged on dim sims & Cocktail spring rolls yesterday and won no favour with the scales this morning so I'm countering that eating 200 Cal's under today.

    cardio30 min walk post

    strength BB bench press, incline bench press, DB flyes, Weighted advanced crunch, weighted Russian twists - 4 sets / 10 reps.

    assessment Turkey wings & veg soup for dinner.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then 1 this evening. Got to help DD get ready for her drumline competition tomorrow by loading the truck with all the drums.

    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: Carl's Jr. Famous star for dinner.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 2 clients this morning then off. Drumline competition today!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Junk food for dinner.
  • Spadesheart
    Spadesheart Posts: 479 Member
    I really don't want to go today after work, going to really have to force myself. It's back, bicep and forearm day, will post after the deed is done.
  • Spadesheart
    Spadesheart Posts: 479 Member
    Spadesheart wrote: »
    I really don't want to go today after work, going to really have to force myself. It's back, bicep and forearm day, will post after the deed is done.

    Well. The gym was closed. Tomorrow it is.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Happy Monday Soldiers,

    Hope all had a good weekend! Mine was a bit hectic that I had to skip my Bis & Tris workout. Kids birthday party, family over & then spent Sunday watching the first rugby league game of the season for my team in the corporate box. So back at it again today!

    cardio walk 30 mins post

    strength wide grip lat pulldown, seated cable row, 1 DB row, seated DB shoulder press, DB front raise, DB rear delts raises @ 4sets / 10 reps

    assessment
    I didn't track calories over the weekend and felt like I ate a ton but the scales showed a loss this morning so I'll take that. Fish and soup for dinner.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Got lawn work done and my DD's drumline took 3rd. They're getting better each time.

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

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

    Assessment: Chicken fettucine for dinner.

  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight! Just another regular day.

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

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

    Assessment: Chicken Fetuccine
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey Soldiers,

    Happy hump day! Rest day for me yesterday. Ate out last night for my niece's birthday and exceeded my cals for the day but will reign it in for the rest of week to counter.

    Cardio 15 min walk post

    strengthe BB bench press, Incline BB bench press, DB flyes, Advanced crunches, Russian twist @ 4 sets / 10 reps

    assessment Kangaroo sausages and soup for dinner.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning then 5 tonight! Rain is back till Saturday. Boo.

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

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

    Assessment: Santa Fe beans and rice.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! No rain, but a cold front hits 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: Cooked mussels last night.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey Soldiers,

    Happy Friday!
    Rest day yesterday and spent the arvo detailing my car so it only makes sense that it rains today! Ha
    Had a really good leg session today thanks to my right knee feeling pain free even on lunges. I kept the load within a reasonle range being mindful not to overload it.

    cardio 10 walk post

    strength BB squats, Stationary lunges, Hip Thrusters, Standing Leg Curl, Single Leg Lying Curl, Single Leg weighted calve raises @ 4 sets / 10 reps

    [bassessment[/b] Curry chicken & rice for dinner.

  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then 1 this evening. DD has another drumline practice tonight along with competition 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: Ravioli for dinner.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 2 clients this morning then off. Drumline competition today!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Lemon grass chicken with rice!
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey Soldiers,

    Happy Monday. Hope y'all had a good weekend. Sluggish day, lack of sleep and put it down to the volume of food I consumed yesterday when the family gets together.

    cardio 15 min walk post

    strength Wide grip lat pulldown, seated cable row, DB rows, DB shoulder press, DB front raise, DB rear delts 4 sets / 10 reps

    assessment Omelette and salad for dinner.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! DD's drumline took 2nd this weekend!!! TWD was crazy last night and I still have to watch Into the Badland's premiere episode.

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

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

    Assessment: Pizza last night.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey Soldiers,

    Meant to be a rest day but I'll be going out on Friday so tweaking my schedule so I don't skip a session this week.

    cardio n/a I've got this annoying pain on the ball of my foot which has been bugging me all day.

    strength BB bench press, incline BB bench press, flyes, advanced crunches, Russian twists 4 sets / 10 reps

    assessment Kangaroo sausages and sweet potato for dinner.
  • ninerbuff
    ninerbuff Posts: 48,992 Member


    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight! Rain is back again.

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

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

    Assessment: Brocoli and chicken.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning then 5 tonight! Still raining!

    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 and broccoli.

  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey soldiers,

    Thursday almost Friday works for me. Yesterday was a rest day and then I have the rest of the week off but busy. Farewell for 1 of the work mates, Saturday fundraiser all day & hopefully Sunday will be a chilled day.

    cardio 20 min walk post

    Strength BB squats, stationary lunges, hip thrusters, stiff legged DL, single leg lying curls 4 sets / 10 reps

    assessment Kangaroo sausages, omelette for dinner.

    Enjoy the rest of the week.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Rainy day again. Should be clear for the weekend though

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

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

    Assessment: Pho last night.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then 1 this evening. Last practice today before the Championship tomorrow for my DD's drumline. They are working hard!

    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: McDonald's for dinner.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 2 clients this morning then off. Drumline championships this weekend!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Poke bowl for dinner.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Happy Monday Soldiers,

    After a hectic weekend, never thought I'd be glad to see Monday.

    cardio20 min walk post

    strength BB bench press, Incline BB press, DB flyes, Advanced crunches, Russian twists 4 sets / 10 reps

    assessment Dinner was at a Thai restaurant tonight. Masuman curry, ox tongue, pad Thai, stir fry veg and fried ice cream. Yep, cal overload. Tomorrow I'll reduce my intake to counter todays big job.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! DD's on spring break so I have no yard duty in the school all week. Drumline is done for the year and the kids did their best and ended up with 8th at championships.

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

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

    Assessment: Chinese food for dinner.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey Soldiers,

    Happy Tuesday.

    cardio15 min walk post

    strength DB curls, preacher curls, skull crushers, rope pressdown 4 sets / 10 reps

    assessment Salmon & sweet potato for dinner.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight! Just another regular day.

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

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

    Assessment: Lasagne
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning then 5 tonight! Still raining!

    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 rice!

  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey soldiers,

    Happy Thursday! Yesterday was a rest day.

    cardio n/a

    strength Lat pulldown, seated cable row, DB row singles, DB shoulder press, lateral front raise, rear delts raises 4 sets / 10 reps.

    assessment Chicken for dinner
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Well doc doesn't want to pull teeth yet for DD. Try rubberbands for 3 more months and see what happens.

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

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

    Assessment: Panda Express last night.

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