"TLFC" exercise and accountability support!

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Replies

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

    I like myself unconditionally!

    Happy Thursday! Full schedule and kbox today.

    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: Taco Bell for dinner.

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

    I like myself unconditionally!

    Happy TGIF! Full schedule to finish off my weekend.

    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: Steak and broccoli for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Quad day!!! Will go watch Black Widow later today.

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

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

    Assessment: KFC for dinner.

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

    I like myself unconditionally!

    Happy Monday! Full schedule and kbox class tonight. Getting back on track with my walking routine starting today.

    Cardio: walk - 350 calories

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

    Assessment: Had Thai food last night.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. Also my DD's bday!

    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 broccoli for dinner.

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

    I like myself unconditionally!

    Happy Humpday! Full schedule. 2 new clients and just a full day of work.

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

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

    Assessment: Sushi last night for my DD's bday.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kbox today. New client also.

    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: Lasagne and french bread for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! Almost full schedule. Looking forward to some time 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: Panda Express for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Quad day!!! Just relax for the day and do a little cleaning.

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

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

    Assessment: Chicken adobo for dinner.

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

    I like myself unconditionally!

    Happy Monday! Full schedule and kbox class tonight. One more month before school starts again.
    Cardio: walk - 350 calories

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

    Assessment: Ribs for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. Weight's starting to go back down now that I'm actually concentrating on it 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 broccoli for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule. DD has dental appt as well.

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

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

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

    I like myself unconditionally!

    Happy Thursday! Full schedule and kbox today.

    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 chop and rice for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! Almost full schedule. Put in overtime these last couple of weeks.

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

    I like myself unconditionally!

    Happy weekend! Quad day!!! Just relax for the day and do a little cleaning.

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

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

    Assessment: Shrimp for dinner.


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

    I like myself unconditionally!

    Happy Monday! Full schedule and kbox class in evening. Today I start cutting again till the end of the year. Slow cut.

    Cardio: walk/run intervals (250 calories)

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

    Assessment: Lasagne and french bread for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. What sucks is that TODAY we go back to mandatory masks indoors 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 for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule. Little bit more relaxed day since clients are a bit limited in exercise regimens.

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

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

    Assessment: Lamb and salad yesterday.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kbox today.

    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: Ribs and salad for dinner.

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

    I like myself unconditionally!

    Happy TGIF! Almost full schedule. And it's BACK DAY!!!

    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: McDonald's for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Quad day!!! Have to be in the gym early because I have a wedding to attend today.

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

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

    Assessment: Shrimp for dinner.


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

    I like myself unconditionally!

    Happy Monday! Full schedule and kbox class tonight. After a great wedding reception, I need to get back to routine after eating too much over 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: Leftovers and pizza from the reception.

  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox 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 broccoli for dinner.



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

    I like myself unconditionally!

    Happy Humpday! So my morning schedule is pared back now, going back to pre pandemic because I'll be back on school grounds in 2 weeks.

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

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

    Assessment: Flanken short rib and vegetables.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kbox today.

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

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.

    Assessment: Lamb, rice and salad last night for dinner.



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

    I like myself unconditionally!

    Happy TGIF! Full schedule to finish off my weekend.

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

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

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

    I like myself unconditionally!

    Happy weekend! Quad day!!! Just my regular day off and workout.

    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 last night.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kbox class tonight. Last full week before school starts up again.

    Cardio: walk - 350 calories

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

    Assessment: Lasagna and salad for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. My built in fridge may be on the fritz. Trying a recharge first before possibly replacing the compressor.

    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 corn last night.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! New client and I start with them at 7am every Wednesday now. Normally don't start training anyone before 9am because I have to drop daughter off at school, but since I live close by, I can still probably do this.

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

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

    Assessment: Flanken short rib and vegetables.

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