"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then off! Gonna probably watch a movie.

    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 last night!
  • mcemino2
    mcemino2 Posts: 427 Member
    Rest day Friday.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients this morning. DD's 3rd competition for band in Napa today. Then tomorrow, off to my dad's to celebrate his birthday.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Panda express for dinner last night.
  • mcemino2
    mcemino2 Posts: 427 Member
    Saturday done!

    Cardio:2 minutes on rowing machine

    Strength:
    reverse fly machine
    pec fly machine
    triceps pushdown cable
    front pulldown cable
    barbell row
    lat pulldown cable
    bicep curl dumbbell
    front raise dumbbell
    overhead press barbell
    arnold press
    bicep curl barbell
    bench press barbell
    bench press dumbbell
    squat barbell
    lateral raise dumbbell
    iso-lateral chest press machine

    Assessment:McDonalds for lunch
  • mcemino2
    mcemino2 Posts: 427 Member
    Sunday done!

    Cardio:roller skating, 120 minutes and 1,493 calories

    Strength:none

    Assessment:Yardwork
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! BIG GAME tonight for the 9ers!!! Let's get those Seachickens!

    Cardio: run/jog- 30 minutes (150 calories)

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

    Assessment: KFC for dinner last night.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight. New trimester starts today and DD has a full day. Also bummed the 9ers didn't 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: McDonald's for dinner.

  • mcemino2
    mcemino2 Posts: 427 Member
    Time to get caught up.

    Cardio:none

    Strength:Upper body done Monday and legs done Tuesday.

    Assessment:day 5 of a cold
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and then 5 tonight! Busy 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.

  • mcemino2
    mcemino2 Posts: 427 Member
    Hump day done!

    Cardio:none

    Strength:
    reverse fly machine
    pec fly machine
    triceps pushdown cable
    front pulldown cable
    barbell row
    lat pulldown cable
    bicep curl dumbbell
    front raise dumbbell
    overhead press barbell
    arnold press
    bicep curl barbell
    bench press barbell
    bench press dumbbell
    lateral raise dumbbell


    Assessment:Day 6 of this cold.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Nothing big 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: Homemade hamburger for dinner last night. Starting to get cold. Lol, 45 degrees.

  • mcemino2
    mcemino2 Posts: 427 Member
    Nothing done Thursday! This cold is kicking my butt, too much congestion to go skating last night. Going to take a couple days rest and see if I get better.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then 1 this afternoon! Got to use a $40 dollar coupon today at Underamour outlet here in Livermore cause it expires today!

    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: Chicken sandwich last night for dinner.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients this morning. DD's final competition for band and it's the championships in Stockton! A long day as she has to get to the school by 5:30am this morning and won't get back till after 8pm.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Taco bell for dinner last night.
  • mcemino2
    mcemino2 Posts: 427 Member
    Nothing done over the weekend. Feeling a little better. Hope to get back to it this week.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! DD's band took 3rd at Championships this weekend which was great considering 1 and 2 have been state champions a few times. And the 9ers squeaked one out!

    Cardio: run/jog- 30 minutes (150 calories)

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

    Assessment: Spring rolls for dinner.
  • mcemino2
    mcemino2 Posts: 427 Member
    Monday done!

    Cardio:none

    Strength:
    deadlift smith machine
    bent over row barbell
    lat pulldown cable
    seated row cable
    bench press barbell
    shrug smith machine
    squat barbell
    overhead press barbell
    incline bench press barbell

    Assessment:Cold is slowly going away.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight. Busy busy with all these new clients.

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

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

    Assessment: Chicken salad for dinner.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and then 5 tonight! Regular day at the gym.

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

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

    Assessment: Adobo and rice.
  • mcemino2
    mcemino2 Posts: 427 Member
    Tuesday down!

    Cardio:none

    Strength:
    seated leg curl machine
    seated leg press machine
    leg extension machine
    seated calf raise plate
    back extension
    crunch machine
    kettlebell swings
    seated calf raise leg press machine
    squat barbell

    Assessment:About 80% normal, cold slowly going away.
  • mcemino2
    mcemino2 Posts: 427 Member
    Wednesday done!

    Cardio:none

    Strength:
    triceps pushdown cable
    front pulldown cable
    barbell row
    lat pulldown cable
    bicep curl dumbbell
    front raise dumbbell
    overhead press barbell
    bicep curl barbell
    bench press barbell
    bench press dumbbell
    lateral raise dumbbell

    Assessment:Dentist
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Gonna try and get my eye appointment done early 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: Pork chops and rice.
  • mcemino2
    mcemino2 Posts: 427 Member
    Thursday in the books!

    Cardio:Thursday night roller skating, 92 minutes and 942 calories. 19,905 steps for the day.

    Strength:none

    Assessment:My legs are burnt out.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then off! So glad! Later today, will take DD out to look at guitars. She wants one for Xmas.

    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: Pork chops and rice again.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients this morning. No comps for awhile till Winterguard starts. Some yard work to do today though.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Taco Bell last night.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang,

    Just a little workout because I'm going to the 9ers/Packers game today!
  • mcemino2
    mcemino2 Posts: 427 Member
    Not a football fan, but hope you had a good time!
  • mcemino2
    mcemino2 Posts: 427 Member
    Rest days Friday and Saturday, feeling a little sore.

    Sunday:

    Cardio:Roller skating, 128 minutes and 1,239 calories.

    Strength:none

    Assessment:Wings for supper!
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! AHHH!!!! What a great time and what a great game yesterday!!!! I sat beside 2 Packers fans and they were disgusted the whole game. Oh well, guess that proves that are team is legit to some of the naysayers.

    Cardio: run/jog- 30 minutes (150 calories)

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

    Assessment: Fast food for dinner.
  • moogie_fit
    moogie_fit Posts: 280 Member
    Cardio: 30 min jog

    Strength: clean and jerk 3 working sets 95 x 5. Squats 3 working sets 185 x 5. Bench press 3 working sets 95 x 4

    Assessment: the usual food, always stick to my food because it's easy eating 3300 cals

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