"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 4 tonight. Grocery shopping today.

    Cardio: stairmaster- 30 minutes (250 calories)

    Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6

    Assessment: 3 parties in a row since Friday. Can say that I'm up a little do to it.
  • luluinca
    luluinca Posts: 2,899 Member
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    Another good workout. Yesterday was arms and today was legs and shoulders. I finally added back in back squats, the weight was low but it felt good to be doing them again. Front squats just aren't the same to me.

    Cardio: 10 min run after workout.

    Strength: 25 min calisthenics warmup including good mornings, wall squat, static lunges, pushups, farmer's walk w/10/35 KB/s, walking bicep curls/pistols/overhand, Farmer's walk w/10/35 KB's, physio ball pikes and bridges, reverse plank, decline situps and hanging leg raises and stair master. 10 min shoulder rehab. 50 min strength training including 3X5 squats w/45/65/75, 2X10 glute master w/40, 3X10 seated single leg curls w/40, 3X10 leg extensions w/50, 2X10 prone leg curls w/60, 2X16 side lunges w/20/20, 3X10 calf raises w/100 added, 3X10 incline shoulder press w/15/15, 3X10 lat raise w 8/8, 3X10 front raise w/8/8, 3X10 outer thigh w/60.

    Assessment: Still having trouble getting calories up to where maintenance should be but then I tend to blow it on the weekends a little so it's all working out anyway. ;)
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 2 tonight. Mow the lawn today then later the Warriors game. Must win!

    Cardio: bike riding- 30 (150 calories)

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

    Assessment: Steak last night.
  • MJFSH
    MJFSH Posts: 7,252 Member
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    Good Morning,

    Strength/Cardio: PIYO: Sweat

    Strength: SCW Day 2/28 it consisted of high box jumps, incline barbell press, Romanian deadlifts, one arm row, leg presses and sprint 70 m.

    Nutrition: been right on!
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 4 tonight. DD has a dental appointment later today, but that's it.

    Cardio: bike riding- 30 minutes (150 calories)

    Strength: shoulder- military presses, side laterals, bent over rear laterals, front laterals. 4x12,10,8,6

    Assessment: Steak last night.
  • MJFSH
    MJFSH Posts: 7,252 Member
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    Hello All,

    Cardio/Strength: PIYO Sculpt
    no other strength training program today.

    Nutrition: good, and on point.
  • luluinca
    luluinca Posts: 2,899 Member
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    Happy Hump Day everyone! I worked my patootie off with my trainer today!

    Cardio: Not really

    Strength: 20 min warm up inlcluding walking bicep curls/pistols/overhand, good mornings, physio ball pikes and bridges, forearm plank, decline situps, hanging leg lifts, side pulls and stairmaster. 50 min with trainer including 2X15 shoulder rotation w/extension and 7/7, 2X12 VIPR squat w/12/12 kg, 3X15 VIPR curl and press w/10 kg, 3X15 KB sumo squat w/20 kg, 2X12 VIPR DL and row w/20 kg, 2X30 yd sled pull w/60lbs added, 2X12 TRX single leg squat, 2X10 high hip swing. 15 min weights including 3X10 tricep rope pushdown and pulldown w/30, 3X10 seated row w/85, 3X10 outer thigh w/60, 2X10 standing leg press.

    Assessment: Feeling good and working hard..........turkey burgers tonight and fish last night.
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday!!! 4 clients this morning and 3 tonight. Last day of school this week for my DD.

    Cardio: biking riding- 30 minutes (150 calories)

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

    Assessment: Baked chicken!
  • MJFSH
    MJFSH Posts: 7,252 Member
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    Happy Thursday!

    Strength / Cardio: PIYO Buns

    Strength: SCW Day 4/28, dumbbell snatch, Barbell row, front squats, walking lunges, TRX Push ups, Kettle bell clean, hang, swing, one arm row and shoulder press

    Nutrition: Higher than usual on carbs,
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    Hey gang,

    I like myself unconditionally!

    Happy LCW and TGIF! 4 clients this morning. DD has the day off so after the gym, we're going to go watch XMEN!!!!

    Cardio: biking 30 minutes (150 calories)

    Strength: core

    Assessment: McDonald's last night. Too lazy to cook because the Warriors game was on!
  • MJFSH
    MJFSH Posts: 7,252 Member
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    TGIF!!!!!

    Cardio/ Strength: PIYO, Strength Intervals

    Strength: Spring Clean Workout D5/28, consisted of: Hang Clean from Pull, Sumo Deadlift, Military Press, dumbbells split squats, seated cable row, high jump box, prisoner squat, dumbbells jump squat, push up and lateral bound.

    Nutrition: looking forward to naughty food options this weekend. ;p
  • luluinca
    luluinca Posts: 2,899 Member
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    Have a great Memorial Weekend everyone! I'm looking forward to 4 workout days in a row here and a little pool party on Sunday.

    Cardio: 10 min run post workout.

    Strength: 20 min calisthenics warmup including good mornings, planks, pushups, decline situps, back estensions, hanging leg lifts, walking bicep curls/pistols/overhand, physio ball bridges and pikes and stairmaster. 10 min shoulder rehab. 45 min training session including 3X15 DB Dead lift w/30/30, 3X12 floor press w/45, 3X10 inverted row, 2X10 shrugs w/95, 4X10 leg press w/220/310/400/450 , 3X12 leg reach side and back, 3X10 chest fly w/10/10, 3X12 cable row w/rotation w/20, 3X10 cable wood chops w/30, 3X10 cable squat/row w/40, 3X10 outer thigh w/60 and 15 bosu squats.

    Assessment: Eating out tonight but will try to keep it light and then a bbq on Sunday so who know what I'll eat, everyone's bringing something different. Otherwise just trying to maintain here!
  • luluinca
    luluinca Posts: 2,899 Member
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    Cardio: Ran 15 minutes, walked uphill 15 minutes and ran again 15 minute. 365 calories, 3.5 miles.
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Have a make up session for client this morning then my own small workout. Then later go to the San Francisco outlets to use an Underamour gift card and check out the new editions they put in this past year, then later the Warrior/Thunder game.

    Cardio: biking- 30 minutes (150 calories)

    Strength: NONE

    Assessment: I watched XMEN Apocalypse with my DD yesterday. Food was okay.
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday and Memorial Day! 4 clients this morning then 4 tonight. Grocery shopping today and a small barbecue I'm going to. Then WARRIORS tonight!!!

    Cardio: stairmaster- 30 minutes (250 calories)

    Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6

    Assessment: Went to Underamour outlet yesterday and got some stuff for the gym. Food was good and with the Warriors winning it was a good weekend.
  • MJFSH
    MJFSH Posts: 7,252 Member
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    Good Morning,

    Cardio/Strength: PIYO Core
    Strength: SCW 8/28. 60 minutes of strength training done!

    Nutrition: was reasonable during the weekend. no major damage done! :)
  • luluinca
    luluinca Posts: 2,899 Member
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    Good luck to the Warriors tonight Niner!

    Yesterday's Cardio: We had a little pool party in the afternoon but I swam laps in the morning for about 45 minutes.

    Today's Cardio: Another 45 minutes of swimming here in our pool.

    Strength: 25 min calisthenics warmup including good mornings, goblet squat, renegade rows, forearm plank, farmer's walk w/10/35 KB/s, walking bicep curls/pistols/overhand, physio ball pikes and bridges, side shrugs, crunch machine, decline situps and back extensions. 10 min shoulder rehab. 60 min strength training including 4X5 squats w/45/65/85/95, 2X5 DL w/125, 2X10 glute master w/40, 3X10 seated single leg curls w/40, 3X10 leg extensions w/40, 3X10 calf raises w/110 added, 3X10 incline shoulder press w/17.5/17.5, 3X10 lat raise w 8/8, 3X10 front raise w/8/8, 3X10 outer thigh w/60.

    Assessment: BBQ yesterday and pot roast tonight. Probably over because of the apple pie too.........oh well!

    Hope you're all enjoying the weekend and also remembering our soldiers here and abroad and those we've lost!
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 2 tonight. Just workout today. And what a win last night by the Warriors to go on to the NBA Finals!!!!!

    Cardio: bike riding- 30 (150 calories)

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

    Assessment: Steak last night.
  • MJFSH
    MJFSH Posts: 7,252 Member
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    Good Morning Gang!

    Cardio/ Strength: PIYO: Strong Legs
    Strength: SCW Day 9 /28 a shorter strength day, a good choice, after PIYO legs!

    Nutrition: haha naughty! pizza! and not just one slice, or two or three or four! lol
  • ninerbuff
    ninerbuff Posts: 48,523 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 4 tonight. Tonight is DD's open house. Last chance to see what she's done all year in class and to speak to her teacher's directly.

    Cardio: bike riding- 30 minutes (150 calories)

    Strength: shoulder- military presses, side laterals, bent over rear laterals, front laterals. 4x12,10,8,6

    Assessment: Tacos last night!

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