"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients today because I'm recovering from my surgery. Hardly any pain walking or standing. A little when I bend my knee because of the incisions. Should be good as new in a few weeks. Have a Father's Day party tomorrow where I get to show the family my new crutches.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: McDonald's yesterday.
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    @luluinca.....................what a great sis. Hope it all goes well and she gets in remission.
  • luluinca
    luluinca Posts: 2,899 Member
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    @ninerbuff, so glad the surgery is behind you. Take care of that knee and I'm sure you'll be back to normal soon! I'll see you when I get back!
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. Surgery went well and I'm walking around just with a limp obviously. Looking forward to being more towards 100% now that it's done!

    Cardio: bike riding- 30 (200 calories)

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

    Assessment: Family party so I did overeat a little.
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 tonight! The last week's been pretty hot here and it's supposed to be hot again today. Good thing I'm getting solar now.

    Cardio: rowing machine- 30 minutes (250 calories)

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

    Assessment: Panda Express last night.
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 2 clients this morning and 4 tonight. Three 100 degree days in a row! And somehow I need to mow my lawn.

    Cardio: rowing-30 minutes (250 calories)

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

    Assessment: Baked chicken last night!
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! Just 1 client this morning and then a couple tonight. Another hot day and MAYBE I'll do the lawn. DD also has an orthodontist appointment today.

    Cardio: rowing machine- 30 minutes (250 calories)

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

    Assessment: Thai food last night.
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Hey gang

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning only. Later it's my turn to take the kids out and we're watching CARS 3 this afternoon.
    A week out of surgery and I'm doing pretty good. Walking pretty fine and can tell healing is going to be pretty quick.

    Cardio: rowing machine- 30 minutes (250 calories)

    Strength: NONE

    Assessment: Flanken short ribs and rice.
  • luluinca
    luluinca Posts: 2,899 Member
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    @ninerbuff, sounds like your knee is really healing quickly, so happy for you!

    I'm back from Albuquerque, it was a pretty rough trip but I managed a couple of short workouts in the hotel fitness center (a very small one) and a couple of swims. Lost a little over a pound but that was mostly from not having much of an appetite. Back to the gym in the morning and a normal routine I hope!

    Have a great weekend!
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! 4 clients this morning. I HAVE to mow the lawn today and now that I'm a week out from surgery and walking pretty well, it'll get done. At least it's not going to be so hot today.

    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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    Have a great weekend. I'm so happy to be back at my gym.

    Cardio: 30 min StairMaster

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

    70 min Legs including

    4X15 BB Sumo Squat w/115 lbs
    4 Wall Sits - 70 seconds

    4X16 Med Ball Reverse Lunge w/12 lbs
    4X15 Single Leg Press w/55 lbs each side

    4X15 BB Glute Bridge w/115 lbs

    3 sets to total 50 Pull Ups
    3 sets to total 100 Push Ups
    3 sets to total 100 Air Squats
    3 sets to total 75 Dips

    Assessment: Still eating at a deficit but I'm only 3 or 4 lbs away from my goal now.
  • luluinca
    luluinca Posts: 2,899 Member
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    Happy Sunday!

    Cardio: 30 min StairMaster

    Strength: 10 min warm-up including mini shoulder rehab, planks, leg lifts, windshield wipers, mountain climbers, bridges and BW squats.

    70 min Back and Biceps including

    3X15 Hammer Strength Lat Pulldown w/35 lbs
    3X15 Dumbbell Twist Curls w/17.5 lbs

    3X15 V Bar Pulldown w/100 lbs
    3X15 Smith Machine Bent Over Rows w/50 lbs

    3X15 One Arm DB Preacher Curls w/15 lbs
    3X15 One Arm DB Hammer Curls w/12.5 lbs

    3X15 Rack Pulls w/135 lbs

    50 Assisted Pull-ups
    75 Assisted Dips
    100 Push-ups
    100 Body Weight Squats

    Assessment: I felt a little weak today in my workout and missed some of the weights I was hoping to hit. I hate that! Otherwise I'm doing okay I guess.
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. So far my rehab is pretty good. I haven't had any pain meds at all since the day after surgery and dumped the crutches the next day as well.

    Cardio: machine rowing- 30 minutes (150 calories)

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

    Assessment: I did okay over the weekend.
  • luluinca
    luluinca Posts: 2,899 Member
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    Monday already?

    Cardio: 1.4 mile walk with my poochie then a 1.5 mile run without her.

    Strength: Tomorrow

    Assessment: After feeling a little on the weak side yesterday lifting weights I decide I really need to try harder to hit my protein goal.............that's my priority this week to see if it helps!
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 tonight! Had to take my DW to work this morning at 5am because she was too tired to drive. That's not going to happen often.

    Cardio: rowing machine- 30 minutes (250 calories)

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

    Assessment: Steak and vegetables last night.
  • luluinca
    luluinca Posts: 2,899 Member
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    Have a great Tuesday!

    Cardio: 20 min StairMaster, level 4-7

    Strength: 15 min warm-up including leg swings, mini shoulder rehab, plank, donkey kicks, heel taps, windshield wipers, leg lifts, bridges, RDL's and goblet squats.

    70 min Chest/Triceps including

    3X15 machine seated horizontal grip chest press w/40 lbs
    3X15 close grip barbell bench press w/65 lbs

    3X15 incline chest press machine w/20 lbs each side
    3X15 hammer strength decline chest press machine w/20 lbs each side

    3X15 one arm tricep pushdown w/30 lbs
    3X15 rev grip one arm tricep pushdown w/20 lbs

    3 sets to total 50 assisted Pull Ups
    3 sets to total 100 Push Ups (some standard some modified)
    3 sets to total 100 Air Squats
    3 sets to total 75 assisted Dips

    Assessment: Doing just okay this week, still trying to his my protein goals.
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 2 clients this morning and 4 tonight. Nice day today. Gonna try to walk for 30 minutes.

    Cardio: rowing-30 minutes (250 calories)

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

    Assessment: Taco Bell last night cause I was lazy.
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! No clients this morning, but going in this morning to workout. Have 2 clients tonight.

    Cardio: rowing machine- 30 minutes (250 calories)

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

    Assessment: Baked chicken and vegetables.
  • luluinca
    luluinca Posts: 2,899 Member
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    Have a great Thursday............and YAY, we're heading into a long holiday weekend! Yesterday I only managed getting the dog out for a nice walk but I was back at the gym this morning.

    Cardio: 30 min StairMaster

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

    70 min Legs including

    4X15 BB Sumo Squat w/115 lbs
    4 Wall Sits - 75 seconds

    4X16 Med Ball Reverse Lunge w/12 lbs
    4X15 Single Leg Press w/60lbs each side

    4X15 BB Glute Bridge w/125 lbs

    3 sets to total 50 Pull Ups
    3 sets to total 100 Push Ups
    3 sets to total 100 Air Squats
    3 sets to total 75 Dips

    Assessment: Haven't had much of an appetite the last couple of weeks but I'm doing better on my protein.
  • ninerbuff
    ninerbuff Posts: 48,699 Member
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    Hey gang

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning only. Happy to say that I'm down to just above 200lbs! So next month I'll be back in onederland! Been awhile. Got my post operation appointment with my ortho today too!

    Cardio: rowing machine- 30 minutes (250 calories)

    Strength: NONE

    Assessment: Flanken short ribs and rice.

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