"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Grocery shop, laundry, some house cleaning and mow the lawn today.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: legs- squats, leg press, leg extensions, lying leg curls, stiff legged deadlifts. 4x12,10,8,6

    Assessment: Baby back ribs and salad for dinner.

  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! BRR getting colder here. 38 degrees and that's cold for CA. I need to bundle up more.

    Cardio: walk/run (sprints)- 500 calories

    Strength: shoulders- dumbbell side laterals, dumbell rear laterals, facepulls, front dumbbell raises, lying side lateral raise. 4x12,10,8,6

    Assessment: Sushi for dinner.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Man I need to get used to the cold now. 5am run in morning wakes me up though. Kbox class tonight.

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

    Strength: back- hammer incline rows, dumbbell rows, machine seated row, pullovers.4x12,10,8,6.

    Assessment: Steak and salad for dinner.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Brrr. Running every morning in the cold is tough. Just ordered a balaclava to help keep my neck and face warmer.

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

    Strength: chest- incline bench press, single arm cable flyes, machine dips, cable crossovers 4x 12,10,6.

    Assessment: Fresh shrimp rolls for dinner.

  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Just a couple of clients, kickboxing class and some time at the school as well.

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

    Strength: biceps- barbell curls, incline curls, cable curls 4x12,10,8,6

    Assessment: Lamb for dinner.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! Friday the 13th! Eh, it's always gonna be a good day for me.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: triceps- pressdowns, cable overhead extensions, dumbbell kickbacks, machine dips. 4x12,10,8,6

    Assessment: Lamb chops and salad for dinner.

  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Grocery shop, laundry, and house cleaning.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: legs- squats, leg press, leg extensions, lying leg curls, stiff legged deadlifts. 4x12,10,8,6

    Assessment: Lamb and salad for dinner.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! My county will likely be rolling back to purple tier tomorrow. If that happens, gyms are supposed to do outdoor workouts only. But we're keeping ours open for indoor workouts because of the protocols being much higher than that of even a hospital.

    Cardio: walk/run (sprints)- 500 calories

    Strength: shoulders- dumbbell side laterals, dumbell rear laterals, facepulls, front dumbbell raises, lying side lateral raise. 4x12,10,8,6

    Assessment: Pork chops for dinner.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! So today was rolled back to purple. Again, my gym ISN'T complying with what the county demands and we're staying open. Let's see how this plays out because we do have lawyers vying for our company in court since July on this.

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

    Strength: back- hammer incline rows, dumbbell rows, machine seated row, pullovers.4x12,10,8,6.

    Assessment: Steak and salad for dinner.

  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Let's see how our PD takes our gym defying the shutdown orders today. Hopefully not a problem.

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

    Strength: chest- incline bench press, single arm cable flyes, machine dips, cable crossovers 4x 12,10,6.

    Assessment: Homemade hamburgers for dinner.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Just a couple of clients, kickboxing class and some time at the school as well. So far no stop in yet by the PD. So we're staying open unless we are forced to close.

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

    Strength: biceps- barbell curls, incline curls, cable curls 4x12,10,8,6

    Assessment: Adobo for dinner.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! Just a few clients this morning, then some work at the school then the rest of the day off.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: triceps- pressdowns, cable overhead extensions, dumbbell kickbacks, machine dips. 4x12,10,8,6

    Assessment: Mediterenean food last night.

  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Grocery shop, laundry, and house cleaning. My gym is defiant against the county shutdown. We're still open even after being visited by the PD.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: legs- squats, leg press, leg extensions, lying leg curls, stiff legged deadlifts. 4x12,10,8,6

    Assessment: Terriyaki chicken for dinner.

  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! With a pending lawsuit for our business ongoing with the county, we remain open and there's nothing the city can do about it. As long as our members and visitors are adhering to protocols set by the county for ESSENTIAL businesses, we will remain open. But we go beyond it with temp checks, and consistent mask and sanitation cleaning.

    Cardio: walk/run (sprints)- 500 calories

    Strength: shoulders- dumbbell side laterals, dumbell rear laterals, facepulls, front dumbbell raises, lying side lateral raise. 4x12,10,8,6

    Assessment: Tacos for dinner yesterday.


  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! So glad my gym is in an alliance that is fighting for being essential in my state. Couple of clients this morning then kbox then back later for a couple of more.

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

    Strength: back- hammer incline rows, dumbbell rows, machine seated row, pullovers.4x12,10,8,6.

    Assessment: Steak and salad for dinner.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Picked up a new client but doesn't start till next week. Day before Thanksgiving is usually pretty slow.

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

    Strength: chest- incline bench press, single arm cable flyes, machine dips, cable crossovers 4x 12,10,6.

    Assessment: Lamb and salad for dinner.

  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Happy Thanksgiving! No work today so I'll work out in my garage. Since we can't spend time with family this year, I'm just cooking a small full chicken for the 3 of us.

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

    Strength: biceps- barbell curls, incline curls, cable curls 4x12,10,8,6

    Assessment: Lamb and salad for dinner.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! Black Friday sale for us at the gym! I just have a couple of clients this morning and one in the evening.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: triceps- pressdowns, cable overhead extensions, dumbbell kickbacks, machine dips. 4x12,10,8,6

    Assessment: Chicken, salad and pie for dinner.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Grocery shop, laundry, and house cleaning. My gym.................STILL OPEN.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: legs- squats, leg press, leg extensions, lying leg curls, stiff legged deadlifts. 4x12,10,8,6

    Assessment: Leftovers for dinner.

  • Diatonic12
    Diatonic12 Posts: 32,344 Member
    @ninerbuff I don't know if you want any feedback but I'm glad that you like and love yourself unconditionally. Without that none of this will stick. Show us the way, brother.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Diatonic12 wrote: »
    @ninerbuff I don't know if you want any feedback but I'm glad that you like and love yourself unconditionally. Without that none of this will stick. Show us the way, brother.
    Makes it easier to get things done. Confidence in oneself helps you to overcome many obstacles. I've always looked at things in an optimistic way regardless of situation.


  • PaintedPlay
    PaintedPlay Posts: 51 Member
    I remember when you started this thread! been a long time since I have been here at MFP and its nice to see a familiar name.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! These cold mornings aren't fun for an hour of cardio. But I've been disciplined since June to do them. 9ers finally won another game yesterday. Beating any LA team is good.

    Cardio: walk/run (sprints)- 500 calories

    Strength: shoulders- dumbbell side laterals, dumbell rear laterals, facepulls, front dumbbell raises, lying side lateral raise. 4x12,10,8,6

    Assessment: Steak for dinner.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 6 clients today and Kbox class.

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

    Strength: back- hammer incline rows, dumbbell rows, machine seated row, pullovers.4x12,10,8,6.

    Assessment: Steak and salad for dinner.

  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Getting colder! 4 clients this morning and then I have to go to the school, then back later for evening classes.

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

    Strength: chest- incline bench press, single arm cable flyes, machine dips, cable crossovers 4x 12,10,6.

    Assessment: Lamb and salad for dinner.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Just 4 clients today and kickboxing class instruction. I'll also go to 9Round to get in my own kickboxing session today.

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

    Strength: biceps- barbell curls, incline curls, cable curls 4x12,10,8,6

    Assessment: Pork sandwich and vegetables for dinner. Was really tired yesterday from work, but overall felt really great about my calorie burn.

  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! Only 4 clients today. Always like my lighter load on Fridays just before my day off.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: triceps- pressdowns, cable overhead extensions, dumbbell kickbacks, machine dips. 4x12,10,8,6

    Assessment: Panera last night. I had the Napa Almond chicken sandwich for dinner. Had a major cramp in my right inner quad yesterday likely for overstretching it. Hurt like hell when it cramped up. It's sore today and hopefully doesn't deter me from running this morning.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Grocery shop, laundry, some house cleaning. I gotta win this weekend to make the playoffs in my Fantasy Football league.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: legs- squats, leg press, leg extensions, lying leg curls, stiff legged deadlifts. 4x12,10,8,6

    Assessment: Flanken short ribs and salad for dinner. Busy day yesterday and got in some good work along with working out.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Windy this morning. Run is gonna suck. But it is what it is. At least I got into my FFL playoffs!

    Cardio: walk/run (sprints)- 500 calories

    Strength: shoulders- dumbbell side laterals, dumbell rear laterals, facepulls, front dumbbell raises, lying side lateral raise. 4x12,10,8,6

    Assessment: Been awhile since I've had pizza. I stayed within control through. Really sore from Saturday's leg day but the walking/running will help to work it out.

  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 6 clients today and Kbox class.

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

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

    Assessment: Steak and salad for dinner. Watched a lot of football last night. 9ers lost. Boo.


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