"TLFC" exercise and accountability support!

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 4 clients this morning then 2 tonight. Not busy today, so maybe I'll get in some R&R.

Cardio: bike riding- 30 (150 calories)

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

Assessment: Too lazy to cook last night so got Taco Bell salad.

luluinca

Hi guys!

Cardio: 2.65 mile walk, knee is feeling much better but still not ready to run again.........I'll probably wait until December unless things improve much more quickly than I think.

Strength: Tomorrow

Assessment: Keeping things under control this week!

MJFSH

Good Afternoon friends!

Cardio: None this week, well, not yet

Strength: Shortcut to Size: Back, Biceps and ABs

Assessment: so low on protein! need to work harder to meet my umbers!

MJFSH

HHD, baffled by your election's results, wow!!!!!

Strength: not today

Cardio: Tapout XT Cross Core Combat

Assessment: been low on protein and now seems I have gained weight! I know just a few days of proper macros and i'll be fine but surprised by the gain still!

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! 4 clients this morning and 4 tonight. Just riding today.

Cardio: bike riding- 30 minutes (150 calories)

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

Assessment: Pork adobo and rice.

ninerbuff

The only thing I have to say about our presidential elections since I've voted when I turned 18.....................regardless of who won, my taxes only keep going higher and higher. I voted this year, but focused more on the local and state initiatives. So I'm proud to say that we legalized marijuana for recreational use and turned down porn stars for having to wear condoms when filming.
I did have a presidential candidate but he didn't win. Sorry Mickey Mouse, I tried my best to campaign for you.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday!!! 4 clients this morning then 2 tonight. Mow the lawn today.

Cardio: jog/walk- 2 miles (250 calories)

Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6

Assessment: Steak, broccoli and rice.

luluinca

Taking off this afternoon for the mountains but got in a little workout this morning!

Cardio: Not today

Strength: 30 min calisthenics hip/shoulder warm-up. 60 mins of Arnold's Supersets for bicep/tricep.

Assessment: Still working on protein but otherwise doing fine!

Remember our Vets tomorrow and enjoy the day off if you get one!

MJFSH

Good Afternoon!!!!

Strength: Shortcut to Size: Shoulders, Traps, Calves

Cardio: none

Assessment: working on my protein intake, stressed, so basically not meeting any of my macros, on the plus side, my BF has dropped to 18%, lowest it has been in my lifetime!

ninerbuff

Hey gang

I like myself unconditionally!

Happy TGIF and LCW!!! Just 4 clients this morning, then yard duty. Didn't do the lawn yesterday so I'll do it today.

Cardio: jog/walk- 2 miles (250 calories)

Strength: legs- leg press, ATG squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6

Assessment: Flanken short rib.

MJFSH

TGIF!!!

Strength: Shortcut to Size: Legs and ABS

Cardio: None

Assessment: Pizza tonight, went totally over any and all macros and i don't even mind it, not even a bit. tomorrow, however, is a brand new day!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Just one session then I'm hanging out with my DD.

Cardio: walking- 30 min (150 calories)

Strength: core- crunches, leg lifts

Assessment: Sushi!

luluinca

Have a great weekend everyone! Got in a few miles walking yesterday up in the mountains so I wasn't a complete slug.....LOL

Today I hit the gym hard though.

Cardio: 15 min elliptical

Strength: 22 min calisthenics hip/shoulder warm-up followed by

55 min strength training including

4X12 incline dumbbell bench press w/15/15
4X8 bench press w/75 lbs
4X8 assisted hanging dips
4X10 upward cable flys w/10/10
4X12 skull crushers w/15/15
4X12 reverse grip tricep push down w/30
4X15 single arm standing preacher press w/15lbs
3X12 cross cable chest press w/23/23

Assessment: Still at the same weight even though I feel as though I haven't been eating all that healthy lately so I'm going to try to change that this week!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 4 clients this morning then 5 tonight. A little housecleaning to do today and that's it.

Cardio: bike riding- 30 (200 calories)

Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6

Assessment: Went out to my MIL and FIL's houses yesterday to visit, so homemade Filipino food.

MJFSH

Good Morning and Happy Monday!

Cardio: I wish I had time for it!

Strength: Shortcut to Size, week 3, Chest, Triceps, Calves,
this program asks for 5-10 lbs to be added to each move, as the weeks go by, so far I have increased the weight but will see if I could still add on!
I lifted 50 lbs. dumbbells for my calf raises and my powertech's max weight is 52.5, so we will see

Assessment: feeling dehydrated, haven't eaten all that naughty over the weekend but have gained so much. well, but still my bf% shows low, so not all that concerned

luluinca

@MJFSH, 50 lbs dumbbells for your calf raises.........amazing! I feel like a weakling compared to you!

Cardio: Tomorrow

Strength: 43 min warm up including situps and side to sides w/10lb, side pulls w/45 lbs, ab roc w/90, cardio rope, good mornings and goblet squats w/25 and shoulder rehab.

58 min strength training including
2X2 min planks
2X50 Ab crunches w/25 lb plate
4X15 straight hanging leg raises
4X15 downward wood chops w/27lbs
4X15 upward wood chops w/23 lbs
4X10 cable chest press w/20/20
2X10 TRX single leg squats
2X20 static side lunges w/15lb press
2X20 seated single leg extensions
2X20 standing side and back leg extensions
3X15 calf raises w/70

Assessment: Still working on protein but improving!

Have a great week everyone! I have that Turkey Trot 10K I was supposed to run coming up on Sat. I changed my registration to a 5K walk because of my knee. I was pretty bummed about it but then my daughter and son in law signed up to walk it with me and we're going to dress up like turkeys to make it fun! They're flying in from CO Thursday night so I'm pretty excited about that!

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 4 clients this morning then 2 tonight. Laundry and some house cleaning to do.

Cardio: bike riding- 30 (150 calories)

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

Assessment: Leftovers from visiting my MIL's house.

luluinca

Good Morning!

Cardio: 3 mile walk with my dog, 3.5 mph pace so not too bad with a sore knee I guess

Strength: Tomorrow

Assessment: Finally decided to pull the trigger on another 10 lb loss, 5 between now and the first of the year and 5 more by the end of March. Hope I don't lose strength from being in a deficit but I'll try to up my protein again and hopefully that will make up for it. Just decided I can stand to be a bit thinner. Set my activity level to lightly active which gives me 1600 calories to lose .5 lbs per week. Probably won't eat calories back since I'm not running right now. It should work.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! 4 clients this morning and 4 tonight. Just riding today.

Cardio: bike riding- 30 minutes (150 calories)

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

Assessment: Dinaguan and rice.

luluinca

Hey everyone! Super busy here ahead of company coming in tomorrow and then a big family/friend party here on Saturday. Managed a quick 30 min workout at home this morning but may not get anything else in until the 5K Walk on Saturday........it's okay because I'm burning lots of calories cleaning and shopping and also eating at a deficit again.....LOL. Reminds me of the good old days of trying to lose weight!