"TLFC" exercise and accountability support!

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! 2nd day of handing out books to kids.

Cardio: walk/jog- 90 minutes (500 calories)

Strength: biceps- horizontal cable curls, standing cable curls, overhead cable curls 4x12,10,8,6

Assessment: Pork chops and salad for dinner.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy TGIF!!! Mow the lawn and do some back yard work.

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 adobo and rice for dinner.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Not much to do except grocery shop and laundry.

Cardio: walking- 90 min (500 calories)

Strength: core- crunches, leg lifts

Assessment: Barbecue pork spareribs and salad for dinner.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! Last day of the month. And I reached my goal of getting to 180lbs.

Cardio: walk/run (sprints)- 500 calories

Strength: shoulders- cable front raise, face pulls, side laterals, straight arm pulldowns. 4x12,10,8,6

Assessment: Lamb and salad yesterday.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! New month and new goals and aspirations! I plan to hit 175lbs by the end of this month.

Cardio: jog/walk- 90 minutes (500 calories)

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

Assessment: Steak and salad for dinner. Lowest weight I've been in the last 10 years.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! Nothing to do today. But I'll practice on my new $850 Martin guitar I bought.

Cardio: jog/walk- 90 minutes (500 calories)

Strength: chest- cable incline press, cable flyes, cable chest press, pushups. 4x 12,10,6.

Assessment: Flanken short ribs and salad.

Grace_spaceship

Yesterday
Cardio: 9 km walk with the dogs, fairly brisk pace
Strength: Bicep curls. hammer curls. Shoulder press. Tricep kickback. Bend over row. Lat pulldown. Core work at the end.
Pretty good on in calories. I was over by 50 but I don't mind if I go over by a few. But I need to up my protein still, something I work on every day.

Today
Cardio: Skipping(jumping rope) for 10 min, plus dog walks
Strength: deadlifts, Romanian deadlifts, squats, sumo squat, weighted hip thrust, Bulgarian split squats, lunges. Mobility work at the end, need to work on ankle and hip mobility to increase range of motion for squats.
Calories: feeling good, had a protein smoothie for breakfast. But the day is young.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! Gonna suck today. I can't eat solid foods for the whole day due to a gastro appointment tomorrow.

Cardio: walk/jog- 90 minutes (500 calories)

Strength: biceps- horizontal cable curls, standing cable curls, overhead cable curls 4x12,10,8,6

Assessment: Baby back ribs and salad.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy TGIF!!! Going to Kaiser today for gastro camera. I get to swallow a camera

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 broth, jello and popsicles.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Not much to do except grocery shop and laundry.

Cardio: walking- 90 min (500 calories)

Strength: core- crunches, leg lifts

Assessment: Taco Bell cause I didn't cook yesterday.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! It's been really hot the last couple of days and also this week will blaze. Well into the 100's.

Cardio: walk/run (sprints)- 500 calories

Strength: shoulders- cable front raise, face pulls, side laterals, straight arm pulldowns. 4x12,10,8,6

Assessment: Pork chops and salad for dinner.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! Smokey as hell here in the East Bay area.

Cardio: jog/walk- 90 minutes (500 calories)

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

Assessment: Steak and salad. Now under 180lbs YES!

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! The haze from all the smoke brought temps from the 100's down to 65 this morning. Crazy.

Cardio: jog/walk- 90 minutes (500 calories)

Strength: chest- cable incline press, cable flyes, cable chest press, pushups. 4x 12,10,6.

Assessment: Lamb and salad for dinner.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! Gotta work at the school today and tomorrow for a couple of hours.

Cardio: walk/jog- 90 minutes (500 calories)

Strength: biceps- horizontal cable curls, standing cable curls, overhead cable curls 4x12,10,8,6

Assessment: Lamb and salad again.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy TGIF!!! Back to the school again today to help with projects.

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: Homemade hamburgers and salad for dinner.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Not much to do except grocery shop and laundry.

Cardio: walking- 90 min (500 calories)

Strength: core- crunches, leg lifts

Assessment: Baby back ribs and salad for dinner.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! So happy football is back! Unfortunately my team lost. At least I won in fantasy football though.

Cardio: walk/run (sprints)- 500 calories

Strength: shoulders- cable front raise, face pulls, side laterals, straight arm pulldowns. 4x12,10,8,6

Assessment: Taco Bell for dinner because I didn't want to cook.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! Still cool here from all the smoke.

Cardio: jog/walk- 90 minutes (500 calories)

Strength: chest- cable incline press, cable flyes, cable chest press, pushups. 4x 12,10,6.

Assessment: Flanken ribs and salad.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! Gotta work at the school today and tomorrow for a couple of hours.

Cardio: walk/jog- 90 minutes (500 calories)

Strength: biceps- horizontal cable curls, standing cable curls, overhead cable curls 4x12,10,8,6

Assessment: Homemade hamburger for dinner.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy TGIF!!! Back to the school again today to help with projects.

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: Baby back ribs and salad for dinner.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Not much to do except grocery shop and laundry and some house cleaning.

Cardio: walking- 90 min (500 calories)

Strength: core- crunches, leg lifts

Assessment: Lamb and salad for dinner.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! Well 9ers won, but injuries piled up. Hopefully recovery for most them will have them play in a couple of weeks.

Cardio: walk/run (sprints)- 500 calories

Strength: shoulders- cable front raise, face pulls, side laterals, straight arm pulldowns. 4x12,10,8,6

Assessment: Taco Bell yesterday for dinner.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! Lol, barely won my FFL game by .31 last night after that kick by Carlson for the Raiders.

Cardio: jog/walk- 90 minutes (500 calories)

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

Assessment: Chicken adobo and rice for dinner.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! Nice day today. Gonna wash all this ash off my van now that fires have reduced and no smoke in the air.

Cardio: jog/walk- 90 minutes (500 calories)

Strength: chest- cable incline press, cable flyes, cable chest press, pushups. 4x 12,10,6.

Assessment: Siopao and salad for dinner.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! Spent this morning cleaning my solar panels of ash from all the fires.

Cardio: walk/jog- 90 minutes (500 calories)

Strength: biceps- horizontal cable curls, standing cable curls, overhead cable curls 4x12,10,8,6

Assessment: Steak and salad for dinner.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy TGIF!!! Building a box to give me more height when I squat with my cable machine. Getting too hard to lift the cables handles up to my shoulders.

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: Spaghetti and meatballs for dinner.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Not much to do except grocery shop and laundry and some house cleaning.

Cardio: walking- 90 min (500 calories)

Strength: core- crunches, leg lifts

Assessment: Baby back ribs and salad last night.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! Great win by the 9er backups. But now the schedule is gonna get tougher.

Cardio: walk/run (sprints)- 500 calories

Strength: shoulders- cable front raise, face pulls, side laterals, straight arm pulldowns. 4x12,10,8,6

Assessment: Homemade hamburgers for dinner.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! Man, the loss of Barkley is showing on my FFL team. Got annihilated this week.

Cardio: jog/walk- 90 minutes (500 calories)

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

Assessment: Steak and salad for dinner.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! Fires nearby leaving smoke in the air again.

Cardio: jog/walk- 90 minutes (500 calories)

Strength: chest- cable incline press, cable flyes, cable chest press, pushups. 4x 12,10,6.

Assessment: Lamb and salad for dinner.