"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,988 Member
    edited March 2021
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Last day of pre cleanup before gym reopens tomorrow! Can't wait!

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

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

    Assessment: Steak and salad. Did good yesterday with food. Didn't snack alot because I was actually working and not staying home bored all day.

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

    I like myself unconditionally!

    Happy Humpday! REOPENING TODAY! Very excited to welcome back members to the gym and see my clients again.

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

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns 4x 12,10,6.

    Assessment: Pork chops and salad yesterday. Was really good on food and calories yesterday. Down a pound.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Reopening went good yesterday and it was great to see a lot of the regulars back again! I work at the school today too where we're prepping for kids to physically be there en masse on Monday.

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

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

    Assessment: Chicken adobo and rice for dinner. Overall a good day with being able to stave off any unneeded calories because I'm back to work and don't bring food with me.


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

    I like myself unconditionally!

    Happy TGIF! Long day for me yesterday working, but it was fun. Another long one today, but next week I'm back to my regular schedule. Also back to the school to do more work.

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

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

    Assessment: Chicken adobo and rice again. I snacked sensibly and am back on track to attain my goal weight well before the end of the year.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! First leg workout since my gym reopened! Yeah! After I'll grocery shop then clean the house.

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

    Strength: quatds- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6

    Assessment: Flanken short rib for dinner.

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

    I like myself unconditionally!

    Happy Monday! Well I fully expect the gym to be packed today since it's the Monday after we first opened midweek last week. It's gonna be a barnburner!

    Cardio: walk/run (sprints)- 500 calories

    Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6

    Assessment: Leg of lamb and baby potatoes for dinner. My whole week was pretty good and I'm on track to hit my goals by month's end.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Was busy yesterday and expect the same today.

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

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

    Assessment: Steak and salad. Did good yesterday with food. Sore from legs on Saturday.


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

    I like myself unconditionally!

    Happy Humpday! Well one week after reopening, things look good. Even got a couple of new clients.

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

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns 4x 12,10,6.

    Assessment: Flanken short rib and salad. Was real good on calories yesterday.

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

    I like myself unconditionally!

    Happy Thursday! Raining allday today. Did cardio on the dreadmill.

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

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

    Assessment: Pizza for dinner last night.

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

    I like myself unconditionally!

    Happy TGIF! Had a good day yesterday and signed up two more clients. Weekend is upcoming and looking forward to doing quads and hams this weekend.

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

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

    Assessment: Shrimp and salad for dinner. Been feeling really good and weight is starting to move down again.

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

    I like myself unconditionally!

    Happy weekend! YES!!! It's quad day!!!! After I'll grocery shop then clean the house.

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

    Strength: quatds- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6

    Assessment: KFC for dinner. I overate. :(

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

    I like myself unconditionally!

    Happy Monday! All last week was a lot of working time for me..........and now I'm back at school where the KIDS will actually be there starting today. Kind of excited.

    Cardio: walk/run (sprints)- 500 calories

    Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6

    Assessment: Coconut curry chicken. I did a much better job of making it this time.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Week is starting off good! Lol, I've been working so much, I got overtime.

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

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

    Assessment: Leftover Coconut curry chicken for dinner.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! No school duty today and got 2 new clients to start. Also an appeal hearing I had with the EDD seemed to go well.

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

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns 4x 12,10,6.

    Assessment: Steak and salad for dinner. My eating has been more on track lately now that I'm back in the gym more regularly.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Good day yesterday. My schedule is refilling up and that's a good thing.

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

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

    Assessment: Flanken short ribs and salad for dinner. With my days at work starting to get longer, it's making it easier to get back on track with weight loss. 165lbs here I come.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! 7 clients today and school duty, then done till Sunday.

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

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

    Assessment: Lamb and salad yesterday for dinner.

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

    I like myself unconditionally!

    Happy weekend! YES!!! It's quad day!!!! After I'll grocery shop then clean the house.

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

    Strength: quatds- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6

    Assessment: Chicken adobo for dinner with rice.


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

    I like myself unconditionally!

    Happy Monday! Full workday for me at gym and school. I like being busy.

    Cardio: walk/run (sprints)- 500 calories

    Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6

    Assessment: Pizza last night. I ate all the way up to my calories. I love pizza.

  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Gym is getting crowded again. Good thing though.

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

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

    Assessment: Steak and salad for dinner.

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

    I like myself unconditionally!

    Happy Humpday! No school duty today just morning clients. Last day of the month to finish it off!

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

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns 4x 12,10,6.

    Assessment: Shrimp and salad for dinner. Was a good day yesterday because almost all my time slots were filled. I'll have a good paycheck next week.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Long day yesterday. Been really busy now that my schedule is refilling back up.

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

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

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

    I like myself unconditionally!

    Happy TGIF! Getting busier and busier as they start letting more people attend the gym and my clients also returning to my schedule.

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

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

    Assessment: Lamb and rice yesterday. Been doing good with getting back on track with losing again.

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

    I like myself unconditionally!

    Happy weekend! Quad day and then later a little cleaning and laundry. I'll likely go watch "Godzilla vs Kong" because I do want to get out of the house and go to a theatre.

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

    Strength: quatds- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6

    Assessment: Thai food for dinner. YUM.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Finally get to start teaching group fitness classes again. Excited!!! Lol, hopefully I'm in shape to do this. No school duty this week due to Easter vacation.

    Cardio: walk/run (sprints)- 500 calories

    Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6

    Assessment: Baby back ribs for dinner. Hadn't cooked this in awhile because it takes so long, but I had a short day at work yesterday.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! First evening kbox class went well. Not a lot of people but didn't expect it anyway, but should have more next week after many complimented that they loved the class.

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

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

    Assessment: Steak and salad. Ate well within limits because of my weekend theatre eating fiasco.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! My schedule is almost full again and I'm so busy. But that's a good thing. Class went well and I expect it to grow.

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

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns 4x 12,10,6.

    Assessment: Coconut curry chicken for dinner. I'm getting better at making this.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! New client and then kbox class this morning, but busy tonight with clients all evening. Lol, part time doesn't seem part time anymore.

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

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

    Assessment: Ate a whole Tony's pizza yesterday.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! Busy day and about to get really busy after Monday since my former gym (LifestyleRx) is closing permanently after tomorrow. I foresaw this in 2015 and thought they would close in 2018, but they were able to hold on for a couple of more years. COVID gave the hospital the excuse to close down the facility which kept losing over 100K each year.

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

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

    Assessment: Pizza yesterday.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Quad day and then later a little cleaning and laundry. Have to mow the lawn today and clean up the bushes a little. Then just relax.

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

    Strength: quatds- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6

    Assessment: Thai food for dinner. YUM.

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

    I like myself unconditionally!

    Happy Monday! Workout, clients, and then to the school for yard duty, then after a short break at home back to clients and then kbox class tonight. Busy day.

    Cardio: walk/run (sprints)- 500 calories

    Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6

    Assessment: Shrimp and salad. My downfall was eating Chicken in a Bisket crackers.

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