"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 49,031 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: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today along with morning kbox class. Still have a little twinge in my heel, so still no running. Will just have to keep at it.

    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: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and now I have to go to school on Wednesdays for the last 3 weeks.

    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: Lamb and salad.

  • ninerbuff
    ninerbuff Posts: 49,031 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: Shrimp and salad for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! After my morning clients and school yard duty, I go and get my bloodwork done for my doc.

    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: Flanken short ribs and cole slaw for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Quad day!!! Still haven't watched "Wrath of Man" but may likely do it today since I don't have much to do.

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

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

    Assessment: Chicken garlic pizza from Mountain Mike's yesterday.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule today at work plus yard duty and kickboxing class tonight. VERY DISAPPOINTED that
    MFP is no longer working on my Samsung Galaxy S6. I'm basically forced to buy a new phone to have the mobile version work.


    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: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today along with morning kbox class. Well after running yesterday, my foot still wasn't fully healed. So it hurts 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: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule including yard duty at school. Wednesdays are basically a good slowdown day for me since I don't have to train arms hard at all.

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

    Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.

    Assessment: Short ribs and salad yesterday for dinner. Been wearing a plantar fasciitis boot at home to help my foot heal faster.



  • ninerbuff
    ninerbuff Posts: 49,031 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: Shrimp and salad for dinner.

  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! 4 clients this morning then yard duty, then 4 more tonight. Will likely grocery shop as well.

    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: Chicken adobo for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Quad day!!! Ended up getting HBO Max so I could watch "Friends" reunion. But then again, I've also decided to rewatch GOT for the second time. Binge watching time.

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

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

    Assessment: Chicken adobo and rice for dinner.

  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Last day of the month. Looking forward to next month cause school is over. Full schedule today so I'll be 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: Lasagne and garlic bread for dinner. It's so easy to make so this has been a staple the last 3 weeks.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! New month and new aspirations! Full schedule today along with morning kbox class. For now I'm just using the stepmill and walking on the treadmill until my foot is 99% 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. Okay, time to buckle down and start losing these last 20lbs.

  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule but no yard duty at school. Will get to go home early so I can binge watch more GOT.

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

    Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.

    Assessment: Coconut curry chicken and rice.

  • ninerbuff
    ninerbuff Posts: 49,031 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: Leftover coconut curry chicken and rice for dinner.

  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! School is almost over and I'll have more morning free time to either add clients or workout on my own.

    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: Flanken short rib for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Quad day!!! Just gotta do laundry and clean a little bit. Then more binge watching GOT.

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

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

    Assessment: Shrimp and salad for dinner.

  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule today and

    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: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. Looking forward to taking a nap this afternoon.

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

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

    Assessment: Flanken short ribs and brocoli for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and 2nd to last day at school.

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

    Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.

    Assessment: Steak and eggs for dinner.

  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! A couple of clients, then kbox, then last day of school and
    then back for full evening schedule. Thursdays are usually my longest days.

    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: Pork chops and vegetables for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! 4 morning clients then 5 evening clients. With no more yard duty till August, I think I'll shop for groceries after gym in the mornings now instead of in the evening.

    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: Shrimp and broccoli for dinner last night. Time to really start focusing on losing these last 20lbs.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Quad day!!! Just have to clean and do laundry so pretty much a kick back day.

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

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

    Assessment: Sushi last night for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kbox class tonight.

    Cardio: walk - 350 calories

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

    Assessment: Chicken adobo and rice for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. No mask requirements for members today. I may get to take mine off Thursday at the earliest, but by the 28th for sure. Woo hoo.

    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.
  • lmf1012
    lmf1012 Posts: 402 Member
    Hi, I am new to the group and this is my first post here. I started on the path to lose 40-50lbs focusing initially on my eating habits. Just recently, I have begun to add more structure around exercise. A little bit more about me: I am 48, female, 5'4", and currently 145lbs. I am looking at losing 20 more to reach my initial goal.

    Cardio: walk- 60 minutes (273 calories) - May get on the rowing machine later if I get it set up, lugging it upstairs might be cardio enough!

    Strength: Rest Day

    Assessment: Planned dinner is salmon, brussel sprouts, and a sweet potato. Expected daily calories 1,205
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    lmf1012 wrote: »
    Hi, I am new to the group and this is my first post here. I started on the path to lose 40-50lbs focusing initially on my eating habits. Just recently, I have begun to add more structure around exercise. A little bit more about me: I am 48, female, 5'4", and currently 145lbs. I am looking at losing 20 more to reach my initial goal.

    Cardio: walk- 60 minutes (273 calories) - May get on the rowing machine later if I get it set up, lugging it upstairs might be cardio enough!

    Strength: Rest Day

    Assessment: Planned dinner is salmon, brussel sprouts, and a sweet potato. Expected daily calories 1,205

    Welcome! Doing this for years has helped to keep me aware and consistent. Keep it up!

  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule. This is actually a day I slow down a little because there's only light cardio involved.

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

    Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.

    Assessment: Taco Bell for dinner- 3 chicken soft tacos Fresco and Burrito Supreme Fresco
  • mistyrbell9588
    mistyrbell9588 Posts: 20 Member
    I've been working in the garden for two hours a day yesterday and the day before, tilling and pulling weeds. I'm trying to stay more active as a general rule. my babies (3 under 3) kept me up all night last night and i feel lazy today. need some motivation and tough love.

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