"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today so I'll be busy. While I don't mind a full schedule, with all the hours I'm putting in, I'm more full than part time now.

    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. Good day over all, but my weight was up from last week.

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

    I like myself unconditionally!

    Happy Humpday! Full schedule as of late. I've been working way more hours than usual and it's showing on my paychecks however, I've been also falling asleep much earlier as well. Comes with the territory.

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

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns 4x 12,8,6.

    Assessment: McDonald's last night. I was too tired to cook. Had a Double quarter pounder with cheese and fries. And it all fit into my daily calories.

  • 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.

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

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

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

    I like myself unconditionally!

    Happy TGIF! Full day today. Gym work then school, then back to gym and then I'll make dinner then shop for groceries so I don't have to do it tomorr

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

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

    Assessment: Coconut chicken curry for dinner 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. Will do a little hedge trimming then relax the rest of the day after.

    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! 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: Pho for dinner yesterday. Been awhile.

  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today so I'll be busy. Foot is a little sore with plantar fasciitis this week. Ouch.

    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.

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

    I like myself unconditionally!

    Happy Humpday! Full schedule. Good thing no school stuff on Wednesdays so I get an extra hour.

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

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns 4x 12,8,6.

    Assessment: Lamb and vegetables yesterday.

  • TakeTheLongWayHome
    TakeTheLongWayHome Posts: 816 Member
    Hello there. I think I’m ok sometimes, other times not so much :)

    Strength: I just make up my own workouts by taking stuff I see here in the forum and on bodybuilding websites. I have done a decent job, in my opinion, of gaining strength and trying to build muscle. I really don’t want to hire a trainer, even though it would probably help immensely.
    Here goes tho:
    plank pull thru 3 sets of 10 with a 20 lb dumbbell
    An wheel rollout 3 sets of ten as low as I can go
    Bench press: 3 sets of 10 w/90 lb. just about all the plates I have
    Seated shoulder press: 3 x 10 w 25 lb dumbbell
    Lunges w/25 lb dumbbell 3x16
    Dumbbell rows: 3x 12 w/ 35 lb dumbbell
    Cross body hammer curls 3x10 w/25

    Cardio: 2 mile walk with dog

    Dinner: marinated pork chops, potato wedges and salad 200 calories under goal
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! It's been busy all week and today is no exception. Full schedule today.

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

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

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

    I like myself unconditionally!

    Happy TGIF! Full day today. A few clients this morning and evening. I'll also just shop for groceries tonight so I don't have to tomorrow.

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

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

    Assessment: Pork adobo and rice for dinner.

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

    I like myself unconditionally!

    Happy weekend! Quad day and then later a little cleaning and laundry. Daughter gets first COVID shot today.

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

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

    Assessment: Popeye's chicken sandwich for dinner.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule today at work plus yard duty and kickboxing class tonight. Long day but should be fun.

    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: Spagetti with meat sauce for dinner.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today along with morning kbox class. Foot is feeling much better, but still going to wait untill fully healed before running again.

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

    I like myself unconditionally!

    Happy Humpday! Full schedule but school to do so I get to go home early on first shift. But second shift is packed till 7pm tonight.

    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 last night.

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

    I like myself unconditionally!

    Happy Thursday! A couple of clients, then kbox, then school then come back later for full evening schedule. Long day.

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

    Strength: biceps- barbell curls, preacher curls, high 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! Full day today. A few clients this morning and evening. Still getting used to a much longer schedule than I used to do before COVID.

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

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

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

    I like myself unconditionally!

    Happy weekend! Quad day and then later a little cleaning and laundry. Will get a haircut and pedicure today as well.

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

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

    Assessment: Vietnamese for dinner last night.
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 5 clients this morning, then school, then 4 this evening and kickboxing class. Monday is always 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: Coconut chicken curry for dinner.

  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today along with morning kbox class. My kbox shoes help with my plantar faciitis, but I'm really missing my interval running right now.

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

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

    Assessment: Left over coconut curry chicken for dinner.

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

    I like myself unconditionally!

    Happy Humpday! Full schedule but no school to do so I get to go home early on first shift.

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

    Strength:biceps- barbell curls, dumbbell alternate curls, preacher curl, high cable curl. 4x12,10,8 6

    Assessment: Steak and salad for dinner.



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

    I like myself unconditionally!

    Happy Thursday! A couple of clients, then kbox, then school then come back later for full evening schedule. Long day.

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

    Strength: triceps- pressdowns, cable overhead extensions, close grip bench press, reverse grip kickbacks 4x12,10,8,6

    Assessment: Homemade hamburger for dinner.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png
  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! Only morning clients today. After I'm done at the school, I go to my dad's to visit.

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

    Strength: back day- pullups, bent over barbell rows, seated cable rows, straight arm pulloevers 4x12,10,8,6

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

    I like myself unconditionally!

    Happy weekend! Quad day and then grocery shop and clean. As well as trim the bushes today.

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

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

    Assessment: Lamb and salad for dinner.

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

    I like myself unconditionally!

    Happy Monday! Full schedule today at work plus yard duty and kickboxing class tonight. Long day but should be fun.

    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: Lasagne and garlic bread for dinner.


  • ninerbuff
    ninerbuff Posts: 48,988 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today along with morning kbox class. Rehab of my foot still continues. Went and purchased some newer running shoes that help support plantar fasciitis as well.

    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.

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

    I like myself unconditionally!

    Happy Humpday! Full schedule but no school to do so I get to go home early on first shift.

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

    Strength:biceps- barbell curls, dumbbell alternate curls, preacher curl, high cable curl. 4x12,10,8 6

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

    I like myself unconditionally!

    Happy Thursday! No clients this morning, just kbox. But a full schedule tonight.

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

    Strength: triceps- pressdowns, cable overhead extensions, close grip bench press, reverse grip kickbacks 4x12,10,8,6

    Assessment: Panda Express for dinner.



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

    I like myself unconditionally!

    Happy TGIF! After my morning clients and school yard duty, I go and get my 2nd Moderna vaccine today. Hopefully I get no reactions.

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

    Strength: back day- pullups, bent over barbell rows, seated cable rows, straight arm pulloevers 4x12,10,8,6

    Assessment: Coconut curry chicken for dinner.

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

    I like myself unconditionally!

    Happy weekend! Quad day!!! May go watch "Wrath of Man" later today as well. Little aches and pains after my 2nd COVID shot, but nothing crazy.

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

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

    Assessment: Coconut curry chicken last night.

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