"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,688 Member
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    SEAHORSES4EVER wrote: »
    Just stumbled across this. Great thread, starred to start joining in :)
    Welcome!

  • ninerbuff
    ninerbuff Posts: 48,688 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 this evening! Got my solar panels in yesterday, but unfortunately cannot start using it until it gets inspected and passed.

    Cardio: rowing machine- 30 minutes (250 calories)

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

    Assessment: Homemade hamburger yesterday.
  • luluinca
    luluinca Posts: 2,899 Member
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    @ninerbuff..........we had solar installed 3 years ago and it's made a huge difference. We don't really have electric bills anymore, just a small fee and occasionally during the summer we'll go slightly over. It's a great investment!

    Just got in a little cardio with the dog this morning, walked, then ran, then walked again for about 2.5 miles. My legs are sore from those 100 sumo's I did yesterday so it felt good to use them a little and work out the kinks.

    Back to the gym in the morning!
  • ninerbuff
    ninerbuff Posts: 48,688 Member
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    @luluinca I'm looking forward to spending less money. PG&E have done nothing but increase cost due to some things such as price hikes to fuel, but never REDUCED them when demand went down. So I for one am completely tired of paying so much out to them.
  • ninerbuff
    ninerbuff Posts: 48,688 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. My DD is going to the Monterey Bay Aquarium today with one of he best friends and will be gone pretty much the whole day. I have a dental appointment so I'll be busy all day too.

    Cardio: rowing-30 minutes (250 calories)

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

    Assessment: Steak and broccoli last night for dinner. Did pretty well overall yesterday.
  • luluinca
    luluinca Posts: 2,899 Member
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    Happy Humpday! Getting closer to the weekend!

    Cardio: 30 min StairMaster

    Strength: 10 min warm-up including planks, mountain climbers, leg lifts, bridges, RDL's, goblet squats and mini shoulder rehab..

    70 min Strength including

    Power Lift Chest
    Bench Press 10 w/45, 10 w/65, 8 w/70 and 6 w/70 lbs

    Upper Body #1
    35 sec rest between sets

    10X10 wide grip lat pulldown w/70
    10X10 cable seated row w/70
    10X10 incline dumbbell bench press w/20
    10X10 machine seated chest fly w/50

    Assessment: Still losing a bit of weight but I'm determined to only up my calories very slowly so if I lose another lb or two it will be fine as I'm that far away from my ultimate goal anyway.
  • ninerbuff
    ninerbuff Posts: 48,688 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! 3 clients this morning and then 4 tonight. Gotta hit under 200lbs by tomorrow to stay on track! And I'm almost there! 200.5lbs this morning!

    Cardio: rowing machine- 30 minutes (250 calories)

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

    Assessment: Lamb shank and vegetables.
  • luluinca
    luluinca Posts: 2,899 Member
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    Nice work on the weight loss @ninerbuff!

    Cardio: 1.5 mile walk and a 1 mile run with my dog. Still working out her shoulder issues so we're hoping to slowly build from this into more running again. I think Saturday I'll just run by myself so I can get some miles in though.

    Strength: Tomorrow.......Leg day #2!

    Assessment: I've increased my calories by about 100 per day this week so far and still losing. Will keep climbing slowly until I stop losing I guess.
  • ninerbuff
    ninerbuff Posts: 48,688 Member
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    Hey gang

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning only. Hopefully inspectors come by and pass my solar install so I can start using it! Just need to pick up some stuff at the store for my DD's Bday swim party tomorrow! Oh, and FINALLY under 200lbs today!

    Cardio: rowing machine- 30 minutes (250 calories)

    Strength: NONE

    Assessment: Spring rolls for dinner!
  • luluinca
    luluinca Posts: 2,899 Member
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    TGIF, have a great weekend!

    Cardio: 15 min StairMaster

    Strength: 10 min warmup including crunches, situps, side to sides, RDL's, goblet squats and mini shoulder rehab.

    20 min core

    60 min strength including
    Power Lifts Lower Body
    3 warm up sets of 45 to 95 lbs
    4X6 Back squats w/105 lbs
    2X6 Dead lifts w/115 lbs

    Legs #2 workout
    30 seconds between sets
    10X10 machine seated leg extensions w/90 lbs
    10X10 machine lying leg curl w/60 lbs (last 4 sets w/50)

    Added 3X12 Hip adductors/abductors w/70

    Assessment: Hubby made bran muffins last night while I was gone..............uggghhh, so nice of him but I really don't need them and since they're my favorite I doubt I can resist having a couple....LOL
  • ninerbuff
    ninerbuff Posts: 48,688 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Just 2 clients this morning. We are celebrating my DD's 13th birthday party today because she will be gone next week at camp and her birthday falls on the 20th. New waterpark with slides, so it ought to be fun. I'll get some sun tanning done too! I've also been doing DIETBET since last month. I lost over 9lbs in June and won my bet and am on my way to losing another 8-10lbs this month continuing another challenge. I do much better when it's competitive since I'm competitive by nature and hate losing. There are a lot of challenges this month, one being a 5K challenge. I WILL be a winner again I'm sure and will continue again next month till I hit my goal weight.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: IHOP for dinner, but well within calories for the day.
  • luluinca
    luluinca Posts: 2,899 Member
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    Have a great Sunday. Yesterday all I did was swim for about 35 minutes but it felt good to have most of the day off...........I needed it.

    Got in a great upper body workout this morning.

    Cardio: 30 min StairMaster

    Strength: 10 min warmup including planks, crunches, bridges, RDL's, goblet squats and min shoulder rehab

    70 min Strength Training including

    Bar Bell Bench Press
    10 w/45, 10w/65, 8 w/70 and 6 w/70 lbs

    10X10's w/35 sec rest between sets of the following
    DB bicep curl w/15 lbs
    Cable rope tricep extension w/40 lbs
    DB shoulder press w/20 lbs
    BB upright row w/30 lbs

    Assessment: Have been eating a bit too much this weekend so my plan is to get back to worm tomorrow.
  • ninerbuff
    ninerbuff Posts: 48,688 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. Gonna be warm this week! My DW is on travel, so I don't have to cook as much. Not much to do today except work.

    Cardio: machine rowing- 30 minutes (150 calories)

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

    Assessment: Celebrated my DD's party this weekend and I ate like crap.
  • luluinca
    luluinca Posts: 2,899 Member
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    Happy Monday! I started the week off right with a pretty tough (for me) leg workout!

    Cardio: 20 min StairMaster

    Strength: 10 min warm-up including planks, sit-ups, crunches, leg lifts, mountain climbers, bridges and mini shoulder rehab.

    70 min Strength Training including
    BB back squat warm up
    1X10 back squats w/105 lbs
    5X3 back squats w/115 lbs (45 sec rest between sets)
    3X8 dead lifts w/115 lbs
    3X8 straight leg dead lifts w/115 lbs

    10X10 leg press w/90 added each side (30 sec rest between sets)
    10X10 standing calf raise w/90 lbs (30 sec rest between sets)
    10X10 BB Sumo dead lift w/95 lbs (45 sec rest between sets)

    Assessment: Looking forward to a more controlled week food wise!
  • ninerbuff
    ninerbuff Posts: 48,688 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 this evening! Solar passed inspection, but still have to have PG&E come in and okay it. That can take up to 6 weeks.

    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 yesterday.
  • ninerbuff
    ninerbuff Posts: 48,688 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Just work today. I'll get some rest by watching DVR'd stuff that I have to catch up on.

    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 salad last night.
  • luluinca
    luluinca Posts: 2,899 Member
    edited July 2017
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    Happy Humpday! Just walked the dog yesterday and spent the day cleaning for house guests this weekend. Back to the gym this morning!

    Cardio: 30 min StairMaster level 4-7

    Strength: 10 min warmup including arm raises, planks, mountain climbers, leg lifts, RDL's, goblet squats, windshield wipers and situps.

    60 min Strength Training including

    Bar Bell bench press: 10 reps w/65 lbs, 8 w/70 and 6 w/80 lbs

    Upper body #1 - 35 sec rest between sets
    10X10 wide grip lat pulldown w/70
    10X10 cable seated row w/70
    10X10 incline DB bench press w/20
    10X10 machine seated chest fly w/50

    Added 3X12 each of hip abductors/adductors w/70

    Assessment: Still losing weight slightly so not at maintenance calories yet but I haven't been trying very hard to increase calories. Can still afford to lose a few lbs so I'm not worrying about it.
  • ninerbuff
    ninerbuff Posts: 48,688 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! 3 clients this morning and then 4 tonight. It's my DD's 13th Bday today. I finally have a teenager! Not sure how I feel about that, but making sure it's special for her 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: Lamb shank and vegetables.
  • luluinca
    luluinca Posts: 2,899 Member
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    Happy Thursday and Happy Birthday to your daughter niner! My daughter and SIL are driving down from SF this afternoon so we're taking tomorrow off to spend with them! Still going to the gym because I'll be back before they even wake up....LOL

    Cardio: 15 min StairMaster

    Strength: 10 min warmup including crunches, situps, side to sides, RDL's, goblet squats and mini shoulder rehab.

    20 min core

    60 min strength including
    Power Lifts Lower Body
    3 warm up sets of 45 to 95 lbs
    BB back squat warm up
    1X10 back squats w/105 lbs
    5X3 back squats w/115 lbs (45 sec rest between sets)
    3X8 dead lifts w/115 lbs
    3X8 straight leg dead lifts w/115 lbs

    Legs #2 workout
    30 seconds between sets
    10X10 machine seated leg extensions w/90 lbs
    10X10 machine lying leg curl w/60 lbs (last 5 sets w/50)

    Added assisted pullups and dips-3X15

    Assessment: Having a good week!
  • ninerbuff
    ninerbuff Posts: 48,688 Member
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    Hey gang

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning only. Later dropping my DD off at her grandmother's for a sleepover. Then I'll probably workout later after I get back.

    Cardio: rowing machine- 30 minutes (250 calories)

    Strength: NONE

    Assessment: Sushi for dinner.

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