"TLFC" exercise and accountability support!

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Replies

  • 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:Stir fry veggies and chicken
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight. Just work and a little grocery shopping.

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

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

    Assessment: Eggs and beef omelette for dinner.
  • mcemino2
    mcemino2 Posts: 427 Member
    Tuesday down!

    Cardio:6 minutes on the rowing machine

    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

    Assessment:Stir fry veggies and chicken
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and then 5 tonight! Man, it started raining last night and now it's storming this morning. First real rain in about 4 months.

    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.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday and Happy Thanksgiving! No clients today and I'm just doing some working out before heading over to the inlaws for a fun filled family day together. We usually start at 12pm and stay till about 7pm.

    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 last night for dinner.

  • mcemino2
    mcemino2 Posts: 427 Member
    Rest day Wednesday.
  • mcemino2
    mcemino2 Posts: 427 Member
    Thursday done!

    Cardio:roller skating, 99 minutes and 1,028 calories

    Strength:
    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
    incline bench press barbell

    Assessment:Turkey
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then off! After I get off work, putting up the Christmas tree and lights.

    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: Party food! I know I gained a couple!
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients this morning. Put up the tree yesterday, so it's on to decorating today.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Party leftovers.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Big game for the 9ers today. I'll try not to stress eat.

  • mcemino2
    mcemino2 Posts: 427 Member
    Friday, rest day.
  • mcemino2
    mcemino2 Posts: 427 Member
    Saturday done!

    Cardio:Ice skating, 116 minutes and 1,233 calories.

    Strength:none

    Assessment:Pork chops
  • mcemino2
    mcemino2 Posts: 427 Member
    Sunday done!

    Cardio:Roller skating, 121 minutes and 1,201 calories.

    Strength:none

    Assessment:Chicken breast
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Well the 9ers didn't win, but it was such a close game. I'm hoping Minnesota can win tonight.

    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.
  • 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:Stir fry veggies and chicken
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight. Made my fantasy football playoffs with a win last night! Hopefully I can win the $800 1st place!

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

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

    Assessment: Fresh shrimp rolls for dinner.
  • mcemino2
    mcemino2 Posts: 427 Member
    Tuesday down!

    Cardio:6 minutes on the rowing machine

    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

    Assessment:Stir fry veggies and chicken
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and then 5 tonight! Weather is getting colder now and working on staying warmer through the day keeps me moving!

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

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

    Assessment: Pho last night for dinner.
  • mcemino2
    mcemino2 Posts: 427 Member
    Wednesday done!

    Cardio:none

    Strength:
    front pulldown cable
    bicep curl dumbbell
    front raise dumbbell
    overhead press barbell
    bicep curl barbell
    bench press barbell
    bench press dumbbell
    lateral raise dumbbell
    bent over row dumbbell

    Assessment:Sore. Last day posting for a while. hernia surgery Friday, going to be on the DL for a month or so.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    mcemino2 wrote: »
    Wednesday done!

    Cardio:none

    Strength:
    front pulldown cable
    bicep curl dumbbell
    front raise dumbbell
    overhead press barbell
    bicep curl barbell
    bench press barbell
    bench press dumbbell
    lateral raise dumbbell
    bent over row dumbbell

    Assessment:Sore. Last day posting for a while. hernia surgery Friday, going to be on the DL for a month or so.
    Good luck on the surgery! Hopefully a fast recovery. Usually is when people are more fit.

  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! A break from the rain............till tomorrow's downpour.

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

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

    Assessment: Ribs and rice.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then off! Got a dental appointment today later in the afternoon.

    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: Fresh spring rolls for dinner.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients this morning. DD has Winterguard practice this morning then later we go to the parade. I have to push the cart that carries the drummer's set down the parade route, so some extra cardio for me!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Pizza last night.

  • Safari_Gal_
    Safari_Gal_ Posts: 1,461 Member
    Hi All!

    Long week! Hope all is well!

    On the menu today:

    Cardio: 45 min spin class with arm weights.

    Strength: 60 minutes with trainer. Obliques, glutes, legs on fire in a good way. I’ve built up to a minute plank!

    Assessment -
    💥Getting in the greens and wholesome eats today.
    🥬 Been loving my blue/ green algae shakes!
    🌈Yesterday made liver, onions and sautéed rainbow chard.
    🍴Roasting a small turkey tonight!

    Rest day tomorrow.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Man what a great game yesterday! I was on the edge of my seat the whole game! 9ers back in 1st and 1st seed!!

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

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

    Assessment: Sushi for dinner last night!
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight. Well I passed Rd 1 of the playoffs in FFL. Now on the semi finals!

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

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

    Assessment: Sausage for dinner.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and then 5 tonight! DD has Winter Christmas concert 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: Pho last night for dinner.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! My DD's concert last night was great! Kids are really talented and their music teacher deserves so much applaud.

    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.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then off! Got lucky and able to score 49ers/Rams tickets for next Saturday!!!!

    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: KFC for dinner.

  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients this morning. Gonna visit my MIL in Vallejo today.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Chicken tacos last night.

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