"TLFC" exercise and accountability support!

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Replies

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

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Helping my DD tonight with her homework studies for a big test tomorrow.

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

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

    Assessment: Steak and eggs for dinner.

  • Sen107
    Sen107 Posts: 58 Member
    Hey!


    Cardio: Incline Treadmill 30 minutes

    Strength: Chest/Tris- Planks, bench press, barbell shoulder press, db press, superset db flys, cable flys, bb skull crusher, rope pull down, superset rope extension

    Assessment: Chicken drum sticks and sweet potatoes
  • mcemino2
    mcemino2 Posts: 427 Member
    Thursday done!

    Cardio:roller skating, 75 minutes and 888 calories. 14,575 steps for the day.

    Strength:none

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

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then off! Little bit of clean up today because we got a comp tomorrow (all day) and then SUPERBOWL SUNDAY to watch my 49ers (all day) at my uncle's house!

    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: Pho last night.
  • Sen107
    Sen107 Posts: 58 Member
    Hey!

    Cardio: 30 mins elliptical

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

    Assessment: Chicken and veggie stir fry
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients this morning. DD has second comp today. All day affair.
    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Steak burrito for dinner.
  • Sen107
    Sen107 Posts: 58 Member
    Hey!

    Finally up to squatting 225lbs again. Didn't want to reinjure anything so I stopped after squats. Did about 6-7 sets though. Down about 9 lbs since Jan 2 too.

    Cardio: 0

    Strength: Legs- Barbell squat

    Assessment: Chicken and veggie stir fry
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang,

    Happy SUPERBOWL SUNDAY!!!!! I rep the 49ers and have since the mid 70's so I'm PARTYING today! Hoping for a win ( I believe they totally will) and will recap on Monday!!!! GO 9ERS!!!!!!!
  • Sen107
    Sen107 Posts: 58 Member
    Hey!


    Cardio: Elliptical 30 minutes

    Strength: Chest/Tris- Leg raises, bench press, barbell shoulder press, db press, superset db flys, cable flys, bb skull crusher, rope pull down, superset rope extension

    Assessment: Turkey bacon omelette with egg whites
  • Sen107
    Sen107 Posts: 58 Member
    ninerbuff wrote: »
    Hey gang,

    Happy SUPERBOWL SUNDAY!!!!! I rep the 49ers and have since the mid 70's so I'm PARTYING today! Hoping for a win ( I believe they totally will) and will recap on Monday!!!! GO 9ERS!!!!!!!

    Amazing. Looking forward to it. Should be a good game
  • mcemino2
    mcemino2 Posts: 427 Member
    Time to catch up1

    Rest day Friday

    Saturday:Ice skating, 102 minutes and 1,478 calories

    Sunday:Roller skating, 122 minutes and 1,358 calories

    Assessment:way too much food:)

    Have a great week guys
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Well it could have been much more happier had my team won yesterday. While I'm disappointed, I'm not as devastated as I was a few years back because I didn't expect our team to be there this year. Hopefully we can be there again next year.

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

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

    Assessment: Some fam food from everywhere.
  • Sen107
    Sen107 Posts: 58 Member
    Hey!

    Cardio: 30 mins elliptical

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

    Assessment: Chicken fajitas
  • mcemino2
    mcemino2 Posts: 427 Member
    Monday done!

    Just 9,328 steps for the day, slow day at work and other obligations so I couldn't get to the gym.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight. COLD today. Again for us cold is in the 40's, but today it's in the 30's.

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

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

    Assessment: Steak, rice and vegetables for dinner. Felt really good yesterday.
  • Sen107
    Sen107 Posts: 58 Member
    Hey!

    Had some more greasy food last night. Continued from Superbowl food. Back at it as of today.

    Cardio: 0

    Strength: Legs- Barbell squat, Lunges

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

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and then 5 tonight! Another cold day. DD has band 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: Lamb and vegetables for dinner.
  • Sen107
    Sen107 Posts: 58 Member
    Hey!

    Active rest day on Wednesdays

    Cardio: Swimming - 30 mins

    Strength:

    Assessment: Tuna salad wrap
  • mcemino2
    mcemino2 Posts: 427 Member
    Tuesday done!

    Cardio:5 minutes on the rowing machine, 10,511 steps for the day

    Strength:
    seated leg curl machine
    seated leg press machine
    seated calf raise leg press machine
    back extension machine
    crunch machine
    weighted sled
    back squats barbell

    Assessment:chicken and salsa
  • mcemino2
    mcemino2 Posts: 427 Member
    Wednesday done!

    Cardio:11,840 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
    lateral raise dumbbell
    front raise dumbbell
    farmers carry

    Assessment:still dying from leg day, really pushed for the first time since surgery and I am feeling it:)
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Just a regular day 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: Chicken salad for dinner.
  • Sen107
    Sen107 Posts: 58 Member
    Hey!

    Cardio: 0

    Strength: Legs- Barbell squat-6 sets, Leg extension

    Assessment: Chicken stir fry
  • mcemino2
    mcemino2 Posts: 427 Member
    Thursday done!

    Assessment:Unplanned rest day, DOMS is still really bad in my legs. It sucks getting old and pretending to be young:) 11,044 steps for the day and everyone hurt.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then off! Have to get new tires put on today, so I'll be on foot for a good part of the day running around.

    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: Spring rolls and a super burrito for lunch and dinner.
  • Sen107
    Sen107 Posts: 58 Member
    Hey!


    Cardio: Incline treadmill 30 minutes

    Strength: Chest/Tris- bench press, barbell shoulder press, db press, superset db flys, cable flys, bb skull crusher, rope pull down, superset rope extension

    Assessment: Chicken lettuce wraps
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients this morning. DD has comp today. All day affair again.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Chicken adobo for dinner.

  • Sen107
    Sen107 Posts: 58 Member
    Hey!

    Not sure how I forgot to post yesterday.

    Cardio: 30 mins Incline treadmill

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

    Assessment: Chicken Lettuce wraps


    Cardio: 0

    Strength: Legs- Barbell squat, lunges, hamstring curl

    Assessment: Wendys
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Big wind storm yesterday broke off a few branches off my big fir and redwood in my back yard. Since I've moved here (10 years ago) I've never trimmed them. So now with some clean up to do, I will also inquire about trimming.

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

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

    Assessment: Pho yesterday for dinner. Good weekend.
  • Sen107
    Sen107 Posts: 58 Member
    Hey!


    Cardio: Incline treadmill 15 minutes

    Strength: Chest/Tris- bench press, barbell shoulder press, db press, superset db flys, cable flys, bb skull crusher, rope pull down, superset rope extension

    Assessment: Butter Chicken
  • mcemino2
    mcemino2 Posts: 427 Member
    Monday done:

    Cardio:7 minutes on the rowing machine, 10,363 steps for the day

    Strength:
    dead lift smith machine
    bent over row barbell
    lat pulldown cable
    seated row cable
    bench press barbell
    shrug smith machine
    incline bench press barbell
    overhead press dumbbell

    Assessment:tuna with beans and rice

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