"TLFC" exercise and accountability support!

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Replies

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

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Man, the 9ers needed to win to keep the 1st seed, but now it's just gonna be up to what happens when we play Seattle in Seattle.

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

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

    Assessment: Taco Bell for dinner.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight. Well I know who my opponent is for the finals. I may end up taking 2nd based on projections.

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

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and then 5 tonight! Picking up my tickets I got in October for "Rise of Skywalker" today!!!!!

    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 done because tonight I go watch "RISE OF SKYWALKER"!!!! If some don't know, I've attended every Star Wars film on opening day since 1977!

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

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then off! Definitely have to mow my lawn this afternoon before it rains 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: Theater junk food!

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

    I like myself unconditionally!

    Happy weekend! No clients this morning. GAME DAY!!!!! Going to the 49ers/Rams game!!!!!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Chicken strips for dinner.

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

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! What a game on Saturday! It was so loud at Levi's and I had a blast! Now onto Seattle for domination!

    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 ended up taking 2nd, but still in the last 5 years, I've made the Championship 4 times. I can't complain. Go to my sister's tonight for Christmas party. This is gonna be the first one without my mom since her passing in July.

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

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

    Assessment: Pho for dinner.

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

    I like myself unconditionally!

    Happy Humpday and Merry Christmas!!! Obviously no clients today, just a wonderful day to spend with family!

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

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

    Assessment: All sorts of food. Good thing I didn't overeat.

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

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and then 3 tonight. Christmas was fun and we played a lot of games as well and consumed lots of food.

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

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

    Assessment: Too much to remember when it came to food.

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

    I like myself unconditionally!

    Happy TGIF!!! 3 clients this morning then off! Gotta do some shopping today and finish some clean up as well as take down the tree.

    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: Leftovers!

  • ninerbuff
    ninerbuff Posts: 49,024 Member
    gang,

    I like myself unconditionally!

    Happy weekend! Just gotta do a lot of clean up today and get ready for tomorrow's big game!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

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

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Damn every time I watch the 9ers this year, it's like being on eggshells! The last few games have come down to the last minute deciding the winner! I hope it's not this way in the playoffs! Still at least we're the number 1 seed now and have a week off!

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

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

    Assessment: Won Ton soup for dinner.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then none tonight! Taking my DD in for an eye appointment, make some Spam wasubi and then off to my inlaws to celebrate New Year's!

    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 for dinner.

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

    I like myself unconditionally!

    Happy Humpday and Happy New Year!!!!! New aspirations, new goals, new slate and for me, new clients! I expect the gym to be buzzing this morning! I have 3 clients this morning and possibly new ones later this afternoon!

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

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

    Assessment: All sorts of food. Had some of everything and our party was a blast as always!!!

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

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and then 3 tonight. Gym was a ghost town in the morning and light last night (because we did close early at 8pm). Guess the revolutioners are waiting till Monday.

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

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

    Assessment: Leftovers from party!

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

    I like myself unconditionally!

    Happy TGIF!!! 3 clients this morning then off! Lawn work today and some minor cleaning up to do.

    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 shrimp rolls and peanut sauce.

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

    I like myself unconditionally!

    Happy weekend! Wild Card weekend! Not much for me to do today except some house cleaning while I watch the games!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

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

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Expectation is that since last week was pretty much a lull, TODAY the revolutioners come in at full force. I got some new assessments and intros to do as well, which usually leads to more clients.

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

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

    Assessment: Had a roast beef sandwich for dinner.

  • mcemino2
    mcemino2 Posts: 427 Member
    First day back to the gym after hernia surgery. Starting slow and lighter.

    Cardio:rowing machine 5 minutes

    Strength:
    bicep curl dumbbell
    bicep curl barbell
    bench press barbell
    incline bench press barbell
    overhead press dumbbell
    bent over row dumbbell

    Assessment:weak after sitting on my *kitten* for a month
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    mcemino2 wrote: »
    First day back to the gym after hernia surgery. Starting slow and lighter.

    Cardio:rowing machine 5 minutes

    Strength:
    bicep curl dumbbell
    bicep curl barbell
    bench press barbell
    incline bench press barbell
    overhead press dumbbell
    bent over row dumbbell

    Assessment:weak after sitting on my *kitten* for a month
    Glad you're back! Take time and ease back.

  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight. Yeah, it was really busy yesterday and I have a couple of new clients. Should be very busy today as well.

    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 for dinner.

  • mcemino2
    mcemino2 Posts: 427 Member
    No workout Tuesday, very sore after some strenuous activity at work. Did manage 13,561 steps for the day.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and then 5 tonight! Argh, I'm sore! I've been hitting the weights a bit harder and just like anyone else the extra effort can be felt the next day!

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

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

    Assessment: I didn't cook yesterday so I ate a Fresco Burrito from Taco Bell.

  • ninerbuff
    ninerbuff Posts: 49,024 Member
    mcemino2 wrote: »
    No workout Tuesday, very sore after some strenuous activity at work. Did manage 13,561 steps for the day.
    Good! I try to make my minimum steps 13,000 a day. Good thing I'm on my feet all day.


  • Sen107
    Sen107 Posts: 58 Member
    Hey everyone!

    First time poster and i'm excited for the group.

    Cardio: 0-pulled my calf from basketball yesterday. Got a slight limp. Hoping to do some treadmill tmw

    Strength: Back/Bis- Bent over barbell rows, pull ups, machine bent over rows, lat pull downs, chin ups, barbell curl, superset db curl, barbell preacher curl

    Assessment: Chicken and veggie stir fry for dinner
  • mcemino2
    mcemino2 Posts: 427 Member
    Wednesday done!

    Cardio:rowing machine 6 minutes, 15,839 steps for the day

    Strength:
    bicep curl dumbbell
    bicep curl barbell
    bench press barbell
    incline bench press barbell
    overhead press dumbbell
    bent over row dumbbell

    Assessment:chicken and vegetable stir fry
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Gonna be rainy the next couple of days so, jogging will be on a treadmill. Boo.

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

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

    Assessment: Grilled chicken salad last night for dinner.

  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Sen107 wrote: »
    Hey everyone!

    First time poster and i'm excited for the group.

    Cardio: 0-pulled my calf from basketball yesterday. Got a slight limp. Hoping to do some treadmill tmw

    Strength: Back/Bis- Bent over barbell rows, pull ups, machine bent over rows, lat pull downs, chin ups, barbell curl, superset db curl, barbell preacher curl

    Assessment: Chicken and veggie stir fry for dinner
    Welcome! Question, how many reps and sets are you doing for each exercise? On the calf, just make sure to keep it moving and stretch it out daily. Avoid any jumping till it's healed.

  • ninerbuff
    ninerbuff Posts: 49,024 Member
    mcemino2 wrote: »
    Wednesday done!

    Cardio:rowing machine 6 minutes, 15,839 steps for the day

    Strength:
    bicep curl dumbbell
    bicep curl barbell
    bench press barbell
    incline bench press barbell
    overhead press dumbbell
    bent over row dumbbell

    Assessment:chicken and vegetable stir fry
    Quick question. Is the order you have it in, the order you do it? If so, change it and do all the compound movements first. So all the rows and bench presses first, then biceps. That way you utilize your energy storage better. You're stronger at the beginning of any workout versus the end so use that energy on the larger muscles first.

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