"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. Gearing up for school to start next week.

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

    I like myself unconditionally!

    Happy TGIF! Full schedule and a new client today. Will grocery shop later.

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

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

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

    I like myself unconditionally!

    Happy Monday! Full schedule and kbox class tonight. School starts tomorrow. I have an orientation meeting today at the middle school I yard monitor at today after my first gym shift.

    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. FIRST DAY OF SCHOOL here. Haven't seen a full school in over 1 and a half years so this will be new. Kinda of excited.

    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 last night.

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

    I like myself unconditionally!

    Happy Humpday! Well my new Wednesday schedule starts today with a client at 7am. First day of school was good though traffic was horrendous. Good thing I don't work far away from my daughter's highschool.

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

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

    Assessment: Steak and broccoli yesterday for dinner.

  • madbowman1745
    madbowman1745 Posts: 5 Member
    I'd love some feedback to make sure I'm not missing something
    I'm using a marcy mwm-990. I can't do squats and some other things because of physical limitations.

    m-w-f all 3 sets of 15
    seated bench press
    triceps push-down
    wide lat pull-down
    high pulley ab crunch
    seated bicep curl
    upright row
    leg curl
    outer leg kick
    back kick
    inner thigh leg cross
    leg extensions

    tue - thurs
    treadmill but it is more physical therapy then cardio(upgraded from wheelchair to walker so far)

    diet is about 1500 cal with plenty of protein. but I need to drink more water.

    please let me know if you see something I am missing. I am just beginning so it doesn't have to be optimal but I want to make sure I am hitting all the muscle groups properly.
    I would also like to know would this be a permanent workout or should i change things as time goes on?
    hope I'm not asking to much.
    thank you
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    madbowman1745 wrote: »
    I'd love some feedback to make sure I'm not missing something
    I'm using a marcy mwm-990. I can't do squats and some other things because of physical limitations.

    m-w-f all 3 sets of 15
    seated bench press
    triceps push-down
    wide lat pull-down
    high pulley ab crunch
    seated bicep curl
    upright row
    leg curl
    outer leg kick
    back kick
    inner thigh leg cross
    leg extensions

    tue - thurs
    treadmill but it is more physical therapy then cardio(upgraded from wheelchair to walker so far)

    diet is about 1500 cal with plenty of protein. but I need to drink more water.

    please let me know if you see something I am missing. I am just beginning so it doesn't have to be optimal but I want to make sure I am hitting all the muscle groups properly.
    I would also like to know would this be a permanent workout or should i change things as time goes on?
    hope I'm not asking to much.
    thank you
    Try doing an assisted squat. Still gotta work the legs even if load isn't too hard.

    https://www.youtube.com/watch?v=g5jstlKyaw4

    Instead of a TRX, hold on to a bar or pole to assist you.


  • madbowman1745
    madbowman1745 Posts: 5 Member
    I could try that. are the leg exercises I'm doing not good enough? i can add assisted squats if i need more.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    madbowman1745 wrote: »
    I could try that. are the leg exercises I'm doing not good enough? i can add assisted squats if i need more.
    The leg exercises you're doing are isolation movements that don't activate leg muscles like a compound movement does. It's always good to have at least one compound movement.

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

    I like myself unconditionally!

    Happy Thursday! Full schedule and kbox today. Longest day of my week.

    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, salad and rice.

  • madbowman1745
    madbowman1745 Posts: 5 Member
    ok i will add them thank you
  • 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: Chicken adobo and rice for dinner.

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

    I like myself unconditionally!

    Happy weekend! Not much going on except my regular cleaning, grocery and laundry stuff.

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

    I like myself unconditionally!

    Happy Monday! Full schedule and kbox class tonight. After a full week of school now, today I go in and see if their were any kids that were tested postitive for COVID.

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

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. Well just one kid got COVID in school. That's a relief.

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

    I like myself unconditionally!

    Happy Humpday! New month and new aspirations! Best of all, FOOTBALL IS BACK!!!!!!

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

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

    Assessment: Lamb and broccoli yesterday for dinner.



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

    I like myself unconditionally!

    Happy Thursday! Full schedule and kbox today. Longest day of my week.

    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: Flanken short ribs and salad for dinner.

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

    I like myself unconditionally!

    Happy TGIF! Full schedule and had to come in extra early to cover for sick employee.

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

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

    Assessment: Flanken short ribs and rice.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Regular cleaning, grocery and laundry stuff and getting ready for FFL draft!!!!!

    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.

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

    I like myself unconditionally!

    Happy Monday! Full schedule and kbox class tonight. No school, so no yard duty.

    Cardio: walk - 350 calories

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

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

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. Back to schedule after holiday.

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

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

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

    I like myself unconditionally!

    Happy Humpday! My earliest workday. First client at 6:45am. Good thing it's also the regular short 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 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: Pork sausage, rice and salad.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! Full schedule and two new clients today.

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

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

    Assessment: Flanken short ribs and rice.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Regular cleaning, grocery and laundry 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 vegetables yesterday.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kbox class tonight. Still so hot here and likely will be till November.

    Cardio: walk - 350 calories

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

    Assessment: Sushi for dinner.

  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. Still hot here.

    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! My earliest workday. First client at 6:45am. Good thing it's also the regular short 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 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: Flanken short rib, green beans and rice for dinner.

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