"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,707 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and then 2 tonight. Just waiting for the Wizards/Rockets series to conclude so I can watch the Warriors crush either.

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

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

    Assessment:Taco Bell for dinner.
  • ninerbuff
    ninerbuff Posts: 48,707 Member
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    Hey gang

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! Not much going on. Just getting ready for the weekend.

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

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

    Assessment: KFC last night.
  • ninerbuff
    ninerbuff Posts: 48,707 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! 4 clients this morning. Going to my mom's today because she leaves on Monday on a European cruise. Happy Mother's Day to all!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Sushi last night!
  • luluinca
    luluinca Posts: 2,899 Member
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    Boy I had a doozy of a cold last week and finally made it back to the gym this morning for the first time in a week! Felt pretty good although I did lower the weights on a few things just in case I ran out of steam before I was finished.

    Cardio: 10 min stationary bike

    Strength: 20 min warmup including planks, pushups, single leg RDL's, BW squats, static lunges, mountain climbers, bridges and shoulder rehab.

    70 min Leg Day #1

    BB back squat 12,10,8,6,4 start at 65 >85 lbs
    3X15 yd med ball lunge and twist w12 lbs

    BB dead lifts 12,10,8,6,4 start at 85 > 125 lbs
    3X20 bosu squats

    BB sumo squat 12,10,8,6,4 start at 65 > 85 lbs
    3X15 BB good morning dead lift w/60 lbs
    3X15 BB reverse lunges w/45 lbs

    Assessment: Kept my calories in a slight deficit while I was sick and lost another pounds. Only about 6 lbs away from my goal.
  • ninerbuff
    ninerbuff Posts: 48,707 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. Grocery shop after yard duty 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: Had a good weekend. Warriors giving me a heart attack.
  • luluinca
    luluinca Posts: 2,899 Member
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    Feeling back to almost normal so this should be a good workout week!

    Cardio: 30 min StairMaster

    Strength: 10 min warm-up including leg swings, mini shoulder rehab, RDL's, plank, donkey kicks and squats.

    70 min Back and Biceps

    4X10 wide grip lat pulldown w/60
    4X10 reverse grip lat pulldown w/70
    4X10 BB bicep curl w/30

    4X10 side grip lat pulldown w/70
    4X10 close grip lat pulldown w/60
    4X10 alternating DB hammer curls w/15

    4X10 standing lat pushdown w/30
    4X10 seated close grip cable row w70

    4X10 BB bent over row w/55
    4X10 BB reverse grip bicep curl w/30
    4X10 BB dead lift w/105

    Assessment: Had a nice weekend with no weight gain for a change. On track to lose the last 6 lbs before 4th of July!
  • ninerbuff
    ninerbuff Posts: 48,707 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then none tonight because it's my DD's last concert. And the Warriors play tonight! At least I can watch it when I get home.

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

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

    Assessment: Salad and grilled chicken.
  • luluinca
    luluinca Posts: 2,899 Member
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    Hi guys. Hope you're having a great week!

    Cardio: Got in a 2.75 mile walk with my dog this morning at a pretty fast clip. She still can't run so our running is on hold for now. Since I'm doing 2 hours of StairMaster a week now I probably won't miss it too much.....LOL

    Strength: Tomorrow is leg day at the gym.

    Assessment: Hanging tough with the deficit and looking forward to being a bit leaner.
  • MJFSH
    MJFSH Posts: 7,252 Member
    edited May 2017
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    Hey Guys!!!

    Strength: German Volume Training, lower body

    Cardio: having to lift with not so much break in between

    Assessment: So, 3 PS has been done and it's week 2 of volume training, changes makes the body so sore, as if it's first time I'm training! but sadly, seems I'm sabotaging my efforts in gym, with bad diet, tomorrow is my son's birthday, i promise to behave the day after, until next birthday in June.
  • ninerbuff
    ninerbuff Posts: 48,707 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning and 4 tonight. Warm today!

    Cardio: walking- 3.5 miles (350 calories)

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

    Assessment: Steak and rice last night.
  • luluinca
    luluinca Posts: 2,899 Member
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    It's official, my trainer is trying to kill me with these stairmaster workouts. I lost another pound since Sunday but I think it's all sweat.....LOL

    Happy Hump Day guys!

    Cardio: 30 min StairMaster

    Strength: 10 min warm-up including planks, pushups, RDL's, goblet squats, donkey kicks, crunches and mini shoulder rehab.

    70 min Legs (Strength)

    4X10 BB box squats w/65 lbs
    4X15 TRX bulgarian split squats

    4X10 leg press w/135 lbs each side
    4X10 hamstring free fall w/pulldown bar and 30 lbs

    4X15 yd walking lunges w/12.5 lb

    4X10 machine seated leg extensions w/70
    4X10 machine kick backs w/30

    4X10 machine leg curls w/50
    4X10 machine seated calf raises w/80

    Assessment: Having a great week of sticking to the program. Eating out tomorrow night but I'll try to just maintain for the night.
  • ninerbuff
    ninerbuff Posts: 48,707 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and then 2 tonight. Not much today. Likely just some clean up.

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

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

    Assessment: Panda Express. Been awhile.
  • luluinca
    luluinca Posts: 2,899 Member
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    Have a great Thursday and a terrific Friday. Taking off later for another overnight getaway! See y'all on Saturday.

    Cardio: 2.66 mile walk/run with the dog. I'm testing her shoulder out to see if she can run again. Taking is slow though so we only ran a couple of .33 mile intervals and walked the rest.

    Strength: Not until Saturday

    Assessment: Having a great week and losing little bits here and there!
  • ninerbuff
    ninerbuff Posts: 48,707 Member
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    Hey gang

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! Cleaning up the house. DW gets home after a week in PA.

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

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

    Assessment: Panera last night.
  • ninerbuff
    ninerbuff Posts: 48,707 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! 4 clients this morning. Leisure weekend. Although I will watch the Warriors playing tonight!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Sushi last night!
  • luluinca
    luluinca Posts: 2,899 Member
    edited May 2017
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    Hope you have a great weekend everyone! We don't have anything special planned just some pool time I think.

    Cardio: 30 min StairMaster. I'm doing a programmed workout that goes up and down between levels 3 & 6 with a couple of 2 min cool downs at level 2.....I really look forward to the cool downs....LOL

    Strength: 10 min warmup including leg swings, mini shoulder rehab, planks, pushups, donkey kicks, RDL's and crunches.

    75 min Chest and Triceps (Strength)

    4X10 DB incline bench press w/20 lbs
    4X10 Assisted machine dip

    4X10 BB bench press w/65 lbs
    4X10 Flat bench DB chest fly w/17.5 lbs
    4X10 BB skull crushers w/30 lbs

    4X10 BB incline bench press w/55 lbs
    4X10 close grip DB press w/17.5 lbs

    4X10 BB decline bench press w/50 lbs
    4X10 cable rope extension w/30

    4X10 standing incline cable fly w/9
    4X10 cable crossovers w/13
    4X10 decline cable press w/13

    Assessment: Ate too much Thursday night including fried chicken wings but had a great time and now I'm back to normal again.
  • luluinca
    luluinca Posts: 2,899 Member
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    Happy Sunday guys! Had a tough shoulder workout today after working so hard yesterday...........I'm gonna be sore!

    Cardio: 30 min StairMaster

    Strength: 10 min warm-up including planks, donkey kicks, heel taps, windshield wipers, RDL's, goblet squats and mini-shoulder rehab.

    60 min Shoulders (Strength)

    4X10 DB shoulder press w/20 lbs

    4X10 smith machine shoulder press w/55 lbs
    4X10 DB front raises w/17.5 lbs

    4X10 lateral DB raises w/10 lbs
    4X10 DB incline reverse fly w/15 lbs

    4X10 machine seated reverse fly w/40
    4X10 BB upright row w/30 lbs

    Assessment: Haven't really lost any weight since last week but I've probably just indulged a bit too much this weekend. Back to work today on my deficit!
  • luluinca
    luluinca Posts: 2,899 Member
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    Putting up a couple of comparison pics from April 1 until now. Only a difference of 4 or 5 lbs but I think I'm making progress in BF%. First pic is from April and 2nd one from this morning.

    gnodgeivc8y9.jpg


    tgrpawtxw3if.jpg
  • ninerbuff
    ninerbuff Posts: 48,707 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. Just watching the Warriors tonight!

    Cardio: bike riding- 30 (200 calories)

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

    Assessment: Had an okay weekend. Didn't do too much except go to a pool party hangout.
  • ninerbuff
    ninerbuff Posts: 48,707 Member
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    4-5lbs makes a difference when you're close to ideal weight. Good job @luluinca!

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