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"TLFC" exercise and accountability support!

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Replies

  • lmf1012
    lmf1012 Posts: 402 Member
    Cardio walk 2.83 miles 204 calories

    Strength Squats 65# 5x5, Bench 35# 5x5, Barbell Row 50#, 5x5

    Assessment under my calorie goal for the day. Mood a bit off today. Now that I am eating better and exercising, I am no longer content sitting at a computer for work all day. Even though I get up every hour, I find the act of sitting that much somewhat counteracting the good mood from the exercising.
  • ninerbuff
    ninerbuff Posts: 49,128 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! A couple of clients, then kbox, then a full schedule of clients 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: Steak and salad for dinner.
  • ninerbuff
    ninerbuff Posts: 49,128 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! So the summer decline begins. Meaning many of my clients take time off for vacation.....starting today. So I have a pretty light day today. Only like 4 clients total.

    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 salad.
  • lmf1012
    lmf1012 Posts: 402 Member
    Cardio: Rowing 1000m and walk 2.64 miles

    Strength: Squat 67.5# 5x5, OHP 35# 5x5, Deadlift 70# 1x5

    Assessment: Ate within deficit today, was down 0.2 on the scale this morning, always nice to see a loss.
  • xblosh
    xblosh Posts: 146 Member
    I'll throw mine out there. Pretty uneventful today.

    Rode a bike for about 67 minutes at a moderate pace. MFP says that's worth about 950 cal burnt.

    No strength training today. Legs were scheduled but after 2 games of ice hockey this week and my bike ride I need a rest.

    Food and water were fine. A lil under my caloric/protein requirement for the day though:(
  • ninerbuff
    ninerbuff Posts: 49,128 Member
    lmf1012 wrote: »
    Cardio: Rowing 1000m and walk 2.64 miles

    Strength: Squat 67.5# 5x5, OHP 35# 5x5, Deadlift 70# 1x5

    Assessment: Ate within deficit today, was down 0.2 on the scale this morning, always nice to see a loss.
    Yay for the loss!


  • ninerbuff
    ninerbuff Posts: 49,128 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Quad day!!! I didn't shop last night so I'll shop for groceries this morning. Working out with one of my friends, who also happens to be a client, this morning.

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

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

    Assessment: Panda Express for dinner. Orange chicken and teriyaki chicken (no sauce) with mix vegetables.

  • ninerbuff
    ninerbuff Posts: 49,128 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: Taco Bell for dinner. Burrito supreme Fresco and 3 chicken soft tacos Fresco.

  • ninerbuff
    ninerbuff Posts: 49,128 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Almost a full schedule and kbox class this morning.

    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: 49,128 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule. Gonna pace myself today because I'm a little tired because of sleeping late last night.

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

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

    Assessment: Lamb and salad for dinner.
  • ninerbuff
    ninerbuff Posts: 49,128 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! A couple of clients, then kbox, then a full schedule of clients 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: Shrimp and salad for dinner.

  • ninerbuff
    ninerbuff Posts: 49,128 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! 5 clients this morning and then 5 this evening. Looking forward to a day off tomorrow.

    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 and rice for dinner.

  • Jamie2663
    Jamie2663 Posts: 779 Member
    I have been doing pretty good with exercise (for me) but my eating tanked over the last 6 months and I gained 15lbs since ordering my bridesmaid dress.... meaning it does not fit. I have 6 weeks to get the thing to fit so going into super focus mode. This was yesterday for me

    Cardio: 90 minute walk, 30 minute jog

    Strength: Stability ball leg curl 3sets/12
    triceps band extension 3 sets/10
    half kneeling shoulder press 3 sets/10 12lbs
    stability ball triceps extension/glute bridge 3 sets/10 12lbs
    kettle RDL's 3 sets/ 10 40lbs
    band core rotation 3 sets/10
    internal & external band rotations 3 sets/10


    Assessment:
    Breakfast - Protein Shake
    Lunch - chicken breast, sugar free bbq, carrots and green beans
    Dinner - Cajun chicken, Whole grain/flax tortilla, lettuce, cheese, ranch and 4oz potato
    Snacks - 1C strawberries, Protein bar, protein shake
    Water - 102oz
  • ninerbuff
    ninerbuff Posts: 49,128 Member
    Jamie2663 wrote: »
    I have been doing pretty good with exercise (for me) but my eating tanked over the last 6 months and I gained 15lbs since ordering my bridesmaid dress.... meaning it does not fit. I have 6 weeks to get the thing to fit so going into super focus mode. This was yesterday for me

    Cardio: 90 minute walk, 30 minute jog

    Strength: Stability ball leg curl 3sets/12
    triceps band extension 3 sets/10
    half kneeling shoulder press 3 sets/10 12lbs
    stability ball triceps extension/glute bridge 3 sets/10 12lbs
    kettle RDL's 3 sets/ 10 40lbs
    band core rotation 3 sets/10
    internal & external band rotations 3 sets/10


    Assessment:
    Breakfast - Protein Shake
    Lunch - chicken breast, sugar free bbq, carrots and green beans
    Dinner - Cajun chicken, Whole grain/flax tortilla, lettuce, cheese, ranch and 4oz potato
    Snacks - 1C strawberries, Protein bar, protein shake
    Water - 102oz
    Tough order. Good focus will get you there or close though.

  • ninerbuff
    ninerbuff Posts: 49,128 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Quad day!!! With my wife and kid gone for a week, cleaning house will be easy.

    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 and rice for dinner.

  • ninerbuff
    ninerbuff Posts: 49,128 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kbox class tonight. Only working 4 days this week because going to Vegas latenight on the 1st for the weekend.

    Cardio: walk - 350 calories

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

    Assessment: Pho. Haven't had sit down pho in a long time.

  • ninerbuff
    ninerbuff Posts: 49,128 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. Days seem long due to expanded time I'm working.

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

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

    Assessment: 2 Popeyes chicken sandwiches for dinner.

  • ninerbuff
    ninerbuff Posts: 49,128 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule. Also have a dental appointment today for regular checkup. No cavities in over 10 years now.

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

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

    Assessment: Had tacos last night.

  • ninerbuff
    ninerbuff Posts: 49,128 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! A couple of clients, then kbox, then a full schedule of clients tonight. After I catch a flight to Las Vegas for the weekend.

    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: Sushi for dinner.
  • ninerbuff
    ninerbuff Posts: 49,128 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! No work cause I'm here in Las Vegas. Will likely go see a couple of exhibits (Marvel) and gamble a little.

    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: Pad Thai last night for dinner.
  • ninerbuff
    ninerbuff Posts: 49,128 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Light leg day and some extra walking here in Vegas. Sunday is our long drive back.

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

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

    Assessment: Sushi for dinner on Saturday and Chamorro food on Sunday.



  • ninerbuff
    ninerbuff Posts: 49,128 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kbox class tonight. Back after a weekend in Vegas. It was a nice small break, but I'm itching to get back to my gym.

    Cardio: walk - 350 calories

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

    Assessment: McDonald's last night. Too tired to cook anything after a long drive back from Vegas yesterday.

  • ninerbuff
    ninerbuff Posts: 49,128 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. Class has definitely picked up and I'm picking up a couple of extra clients too.

    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 zucchini for dinner.
  • ninerbuff
    ninerbuff Posts: 49,128 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule. My morning isn't as long as my evening shift though.

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

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

    Assessment: Panda Express for dinner yesterday.

  • ninerbuff
    ninerbuff Posts: 49,128 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kbox today. Glad my workouts don't have to be too intense.

    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: Coconut curry chicken for dinner.
  • ninerbuff
    ninerbuff Posts: 49,128 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! A light schedule for me today because a lot of people on weekend vacations.

    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 again.
  • ninerbuff
    ninerbuff Posts: 49,128 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Quad day! Back to the grind with a workout this morning.

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

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

    Assessment: Lasagne for dinner.
  • ninerbuff
    ninerbuff Posts: 49,128 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kbox class tonight. Back to the grind. But love it.

    Cardio: walk - 350 calories

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

    Assessment: Fish sticks and salad last night.
  • ninerbuff
    ninerbuff Posts: 49,128 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. Busy busy 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: McDonald's for dinner.
  • ninerbuff
    ninerbuff Posts: 49,128 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule. 10 clients today.

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

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

    Assessment: Steak and broccoli for dinner.



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