"TLFC" exercise and accountability support!
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Yesterday's workout:
Cardio: 25 minute incline walk
Strength:
- Lateral pulldowns (2x20)
- Barbell bent over rows (1x20; 1x12; 1x10; 1x8)
- Seated cable rows (3x12)
- Close grip pulldowns (3x12)
Assesment: Cauliflower crust pizza for dinner. DOMS in legs in the morning. Use foam roller more.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning then 5 this evening. Not so good with FFL yesterday! But glad football is back!
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.0 -
Hello, Monday!
Cardio: 20 min run, 20 min walk
Strength: back squat (3x6), bent over barbell row (3x6), flat bench press (3x6), planks (3x30)
Assessment: Oven roasted veggies and brown rice pastaGenerally lazy weekend
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Cardio: 30 minute walk
Strength: none- shoulder needs rest before I do something dumb
Assessment: chicken tikka masala with spinach and jasmine rice0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 3 this evening! Just another day of work and yard duty.
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.0 -
Good job you guys! Remember that consistency is where people become efficient at anything.2
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Yesterday's workout:
Cardio: 25 minute cycling
Strength:
- Pec deck (deltoid fly) (2x20)
- Incline dumbbell bench press (1x20; 1x12; 1x10; 1x8)
- Seated dumbbell bench press (1x20; 1x12; 1x10; 1x8)
- Lying tricep extensions (1x20; 1x12; 1x10; 1x8)
- Standing cable pressdowns (3x12)
Assesment: Cardio suffered due to soreness, but still went. Meal prep and dinner to make after.0 -
Today's workout:
Cardio: 25 minute incline walk
Strength:
- Standing dumbbell curls (2x20)
- Standing barbell curls (1x20; 1x12; 1x10; 1x8)
- Seated alternate dumbbell curls (3x12)
- Hammer curls (2x12)
- Wrist curls (4x20)
- Roman chair sit up (4x12)
Assesment: Chicken fajitas for dinner. Active rest tomorrow.0 -
Hey gang
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 5 tonight. Just another busy day.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: Ribs and rice.0 -
Cardio: 20 min walk, 20 min run
Strength: Romanian deadlifts (3x5), Lat Pulldowns (3x12), weighted crunches (3x10)
Assessment: Light weights, no pressing exercises for shoulder (RICE); Taco Bell for dinner0 -
Active rest
Cardio: 3.6 mile run
Assesment: Beef kebab salad.1 -
Hey gang
I like myself unconditionally!
Happy Thursday! 4 clients this morning and then 4 tonight. Just keeping busy.
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.0 -
Cardio: 30 min walk
Strength: none- ice shoulder, stretch, and rest
Assessment: Shoulder slightly better today; Italian Sausage, sautéed onions, and brussel sprouts for dinner.0 -
Cardio: 20 min run, 20 min walk
Strength: Seated Leg Press (3x10), Seated row (3x12, light weight), hyperextensions (3x10)
Assessment: Shoulder improved from yesterday; pepperoni pizza for dinner.0 -
Hey gang
I like myself unconditionally!
Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! Nothing planned today although I should do some yard work.
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: Pizza last night.0 -
Penthesilea514 wrote: »Cardio: 20 min run, 20 min walk
Strength: Seated Leg Press (3x5), Seated row (3x12, light weight), hyperextensions (3x10)
Assessment: Shoulder improved from yesterday; pepperoni pizza for dinner.
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Happy friday, all
Cardio: 30 minute park run
Strength:
- Lateral pulldowns (2x20)
- Barbell bent over rows (1x20; 1x12; 1x10; 1x8)
- Seated cable rows (3x12)
- Close grip pulldowns (3x12)
Assesment: dropped the weight today to work on technique. Will be doing for all exercises. Shrimp chow mein for dinner.0 -
How am I just now seeing this? Love the idea.
Cardio: 7 mile run. Pavement. Relatively flat ( Avg 9 min mile)
Strength: None
Assessment Calories were on point. Had homemade chicken burritos for dinner. Half marathon in 8 days.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! 4 clients this morning. Okay halfway through the month and I'm target to meet my Dietbet goal. MIL is receiving an award today, so we're off to Vallejo this evening.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Baked chicken and rice.1 -
Welcome JustRobby1!0
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