"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,687 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 this evening! It was HOT yesterday! Gonna be hot again today!

    Cardio: jog/walk- 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: 48,687 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Damn van battery died. May need a new one and this one was at least on warranty.

    Cardio: jog/walk- 30 minutes (250 calories)

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

    Assessment: Baked chicken and vegetables.
  • ninerbuff
    ninerbuff Posts: 48,687 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! New month and new aspirations! Gonna be another hot one and possible record breaker!

    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: Short ribs and vegetables!
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
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    Trying this out! Thanks.

    Cardio: 20 minutes walking

    Strength: V-handle lat pull downs (2x8), leg press (2x10), push-up ladder (up to 5 today; 25 total)

    Assessment: Sore from yesterday's run, extra time foam rolling needed; Pizza for dinner
  • ninerbuff
    ninerbuff Posts: 48,687 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! 4 clients this morning. Gonna be hot again, but not gonna matter cause I'll be indoors with my DD at COMIC CON!!!! And this weekend is my FFL draft for big money! I expect to win and be champion again!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Sushi last night.
  • ninerbuff
    ninerbuff Posts: 48,687 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. No school today so DD gets to sleep in and take time off. Comic Con was fun!

    Cardio: walk/jog- 30 minutes (200 calories)

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

    Assessment: Did okay this weekend.
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
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    Cardio: 2 hours walking, stationary rowing

    Strength: back squat (2x6, 2x8), bench press (2x5, 2x7), barbell row (2x5, 2x7)

    Assessment: felt good- still struggling with squat form but getting better.
  • ninerbuff
    ninerbuff Posts: 48,687 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 this evening! Back to school! Should be much cooler today.

    Cardio: jog/walk- 30 minutes (250 calories)

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

    Assessment: Pork shoulder and corn.
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
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    Cardio: 20 min run, 20 min walk

    Strength: core- planks (front and sides, 2x30 each), crunches (2x10), hanging knee raises (2x10)

    Assessment    : sunburned >.< Mac and Cheese for dinner.
  • ninerbuff
    ninerbuff Posts: 48,687 Member
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    Welcome Panethesilea514!
  • ninerbuff
    ninerbuff Posts: 48,687 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Also one of my clients changed to 12:30pm so I go back right after I yard duty, but at least it's only a few minutes away from the school.

    Cardio: jog/walk- 30 minutes (250 calories)

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

    Assessment: Homemade hamburger.
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
    edited September 2017
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    Thank you! :smiley:

    Cardio: 30 min walk

    Strength: overhead press (2x5, 1x6), Romanian deadlift (1x8), Assisted Pull-ups (2x8), Kettlebell swings (150)

    Assessment: need to rehydrate today; Shrimp Quiche
  • ninerbuff
    ninerbuff Posts: 48,687 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! 3 clients this morning and then 4 tonight. Not much to do today.

    Cardio: walk/jog- 30 minutes (250 calories)

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

    Assessment: Taco Bell last night.
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
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    Cardio: 20 min run, 20 min walk

    Strength: none- active rest day

    Assessment: Beef and broccoli. Left shoulder sore- deload upcoming shoulder exercises
  • ninerbuff
    ninerbuff Posts: 48,687 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! DW has girls weekend out, so I'm on my own with my DD this 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.
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
    edited September 2017
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    Cardio: 30 min walk

    Strength: seated leg press (3x8), seated cable row (3x8), incline bench press (3x8), hyperextensions (3x10)

    Assessment: Huge shrimp and chicken burrito and jumbo salted margarita. No regrets. TGIF.
  • Zeuggma
    Zeuggma Posts: 157 Member
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    Hi all!

    I've been working out for a few months consistently, but I decided to change up my workout routine starting this week to be more efficient and intense by following a strength training regiment (http://www.building-muscle101.com/5_day_beginner_workout.html) and switching from steady-state cardio to HIIT.

    Cardio: 30 minute HIIT cycling

    Strength:
    • Leg extension (2x20)
    • Seated leg press (1x20; 1x15; 2x12)
    • Barbell squat (1x20; 1x12; 2x10)
    • Lying leg curls (1x20; 1x15; 1x12; 1x10; 1x8)
    • Standing calf raises (4x20)
    • Crunches (4x20)

    Assesment: Banana nut muffin for dessert. Do more research into form and technique for weights.
  • ninerbuff
    ninerbuff Posts: 48,687 Member
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    Welcome Zeugga! If you can, spend a little money to get a pro to watch your execution. Videos are good for reference of an exercise, however execution can seldom be correct if one is unfamiliar with the actual movement and not being able to view themselves from all angles.
  • ninerbuff
    ninerbuff Posts: 48,687 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! 4 clients this morning. DD has a friends day so I'm just gonna kick it and catch up on some TV.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Steak and eggs.
  • Zeuggma
    Zeuggma Posts: 157 Member
    edited September 2017
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    ninerbuff wrote: »
    Welcome Zeugga! If you can, spend a little money to get a pro to watch your execution. Videos are good for reference of an exercise, however execution can seldom be correct if one is unfamiliar with the actual movement and not being able to view themselves from all angles.

    Good advice! I've definitely noticed my technique is off. Thankfully, i have a few trainer friends that help spot me from time to time. :)

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