"TLFC" exercise and accountability support!
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Just like you, it keeps me on my toes. I get lazy like anyone else, but having to come in here everyday puts me in the thinking of "okay, keep up the good habits".
Yes, it really pays off having some accountability. Between the exercise and logging my food I feel as though I'm in pretty good shape to maintain the lifestyle and habits I've developed.
Speaking of lazy though...........I'm taking two days off of exercise to go down to the beach....LOL
We're starting our weekend a little early. I'll get some walking in but probably eat a little too much!
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Thank you @ninerbuff , compliment, means a lot coming from you!
and @luluinca thank you! you are super kind, but we both know we are all killing it!
Good Morning and Happy Thursday Gang,
missed leg day on Tuesday, so got it done yesterday
this morning,
Cardio: Combat 45 got done
Strength: Perfect Summer Shred: Back and Biceps to get done, after work
still loading on protein and anxiously watching the scale, haha but more than that, flexing any possible way in the mirror, to see some definition in my legs!0 -
Hey gang,
I like myself unconditionally!
Happy LCW and TGIF! 4 clients this morning only. After work this morning, go pick up my MIL, then pick up my DW to go to South Lake Tahoe to stay the night. Can't wait to see my DD tomorrow!
Cardio: biking 30 minutes (150 calories)
Strength: legs- squats, leg press, lunges, lying leg curls, seated leg curls 4x12,10,8,6
Assessment: Pho last night. Big water retention this morning.0 -
Good Morning and Happy Friday Gang!
Cardio: HIIT 20
Strength: Glute Workout by Bret Contreras, Phase two
Friday is pizza day at my house, yeay! LOL0 -
Hey gang,
I like myself unconditionally!
Happy weekend! In South Lake Tahoe to see my DD play in concert and pick her up from band camp.
Cardio: biking- 30 minutes (150 calories)
Strength: NONE
Assessment: Jack in the Box salad last night.0 -
Happy Saturday everyone!
Cardio: Got a 10 min treadmill walk in this morning and will swim laps later.
Strength: 30 min warmup of calisthenics, shoulder rehab and stairmaster followed by:
5X5 squats @ 105 lbs
3X5 dead lifts 8@115, 5@135 and 5@145lbs
Supersets
#1 3X8 standing dumbbell curls w/12.5 & 3X10 prone dumbbell extensions w/12.5/12.5
#2 3X8 incline dumbbell curls w/15/15 & 3X8 of overhead cable tricep extensions w/30
#3 of 3X8 preacher curls w/12.5/12.5 & 3X10 of seated dips w/70
2X15 yds lunges w/10 lb ball shoulder press
3X10 outer thigh w/70
Assessment: Ate pretty crappy the last two days but back on track today!0 -
Felt great this morning and got another good workout in. As you can probably see I didn't want to stop!
Cardio: Swimming later and I swam yesterday. Tomorrow is a practice 5K run.
Strength: 30 min warmup of calisthenics, shoulder rehab and stairmaster followed by:
5X5 squats w/105 lbs
5X5 bent over rows w/75
5X5 floor press w/65 lbs
1X12 leg press w/310 lbs, 2X10 w/400 lbs and 2X10 w/490 lbs
3X10 single leg curl w/50
3X10 leg extensions w/50
2X30 yd sled push w/60 lbs added
3X8 assisted chinups
3X8 assisted dips
3X10 single arm cross lat pulldown w/20
3X10 wood chop w/30
3X10 cross flye w/10/10
Assessment: Steak for dinner tonight.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 5 later tonight. New month, so new aspirations again! Looking to keep lowering my weight down.
Cardio: stairmaster- 30 minutes (250 calories)
Strength: back- high pulldowns, one arm rows, seated cable rows, straight arm pushdowns. 4x12,10,8,6
Assessment: Party on the weekend didn't help, but at least I didn't eat that much.0 -
Hello beautiful people!
Cardio: turbofire fire 45 ex
Strength: chest, triceps abs 65 minutes
Yoga: 20 minutes
And that's all
Dinner was extremely low carb all un-intotionally too. Would have loved a peice of cake but not as much to head to the bakery for it.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 2 tonight. DD just has an orthodontist appointment today and that's it.
Cardio: bike riding- 30 (150 calories)
Strength: chest- incline bench, dumbell flat bench, machine flyes, dips. 4x12,10,8,6
Assessment: Steak and salad last night.0 -
Good Morning!
Cardio: HIIT 20
Strength: it's Leg day baby!
and usual yoga/Pilate thingy at night
and that's my day! hope yours is great too!
dinner: not sure what to make yet, usually i let wish fairy grant my boys wish, not sure what they will be wishing for yet!0 -
Hi guys, caught myself a summer cold so the gym and running are on hold for a few days. It's not too bad but I also may be called for jury this week so it could be a nothing week as far as workouts go...........just wanted you to know I haven't disappeared.
Stay strong!0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 4 tonight. Hot yesterday. Same today.
Cardio: bike riding- 30 minutes (150 calories)
Strength: shoulder- military presses, side laterals, bent over rear laterals, front laterals. 4x12,10,8,6
Assessment: Taco Tuesday!0 -
Good Morning and Happy Hump Day Gang!
@luluinca oh no about the cold! I hope it goes away fast!
Cardio: none, working until very late tonight, had to get my lifting in, in Cardio's time slot!
Strength: Perfect Summer Shred: Shoulders, Traps, Abs and Calves
Yoga/Pilate later tonight
me? A whole lot of ouch!0 -
Hey gang
I like myself unconditionally!
Happy Thursday!!! 4 clients this morning and then 3 this evening. Little house cleaning today.
Cardio: jog/walk- 2 miles (250 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Pork adobo!0 -
Soooooo, I got really lucky with the cold and it literally lasted only 48 hours...........that's a first for me. Anyway I got out and walked the dog this morning and ended up running the back end of it, about a mile. Felt great after two days of laying around. If I don't end up having jury duty tomorrow I'll make it to the gym but otherwise I'll be back at it on Sat.
Hope you're all doing great.
Cardio: 2.5 miles, 1 mile running and 1.5 walking
Strength: Not today
Assessment: I kept my calories up even though I didn't have much of an appetite for a couple of days so no strength or stamina lost. Ready to roll!1 -
worked until pass midnight last night,
Tonight will be the same, so decided sleep was a higher priority
Back and Biceps and Cardio sessions postponed to tomorrow or the weekend.1 -
Hey gang,
I like myself unconditionally!
Happy LCW and TGIF! 4 clients this morning only. After work this morning, watching SUICIDE SQUAD! Reviews haven't been great, but I still want to see it. My SIL is coming to stay with us over the weekend, so we'll hang out.
Cardio: biking 30 minutes (150 calories)
Strength: legs- squats, leg press, lunges, lying leg curls, seated leg curls 4x12,10,8,6
Assessment: Roasted chicken and vegetables!0 -
Good Morning and Happy Friday gang!
Thank you @ninerbuff!!
felt ready to get back in the rink again, so
Cardio: Les Mills Combat, Combat 30 was done this morning
Strength: Back and Biceps will be done late evening, yeay to going home on time today!
Again, it's Friday night and that means pizza night, that's always a good thing! haha0
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