"TLFC" exercise and accountability support!

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  • Zeuggma
    Zeuggma Posts: 157 Member
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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.
  • 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. 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.
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
    edited September 2017
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    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 pasta :yum: Generally lazy weekend
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
    edited September 2017
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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 rice
  • 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! 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.
  • ninerbuff
    ninerbuff Posts: 48,687 Member
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    Good job you guys! Remember that consistency is where people become efficient at anything.
  • Zeuggma
    Zeuggma Posts: 157 Member
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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.
  • Zeuggma
    Zeuggma Posts: 157 Member
    edited September 2017
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    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.
  • 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. 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.
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
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    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 dinner
  • Zeuggma
    Zeuggma Posts: 157 Member
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    Active rest

    Cardio: 3.6 mile run

    Assesment: Beef kebab salad.
  • ninerbuff
    ninerbuff Posts: 48,687 Member
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    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.
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
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    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.
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
    edited September 2017
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    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.
  • 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! 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.
  • ninerbuff
    ninerbuff Posts: 48,687 Member
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    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.
    Good to hear about the shoulder.

  • Zeuggma
    Zeuggma Posts: 157 Member
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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.
  • JustRobby1
    JustRobby1 Posts: 674 Member
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    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.
  • ninerbuff
    ninerbuff Posts: 48,687 Member
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    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.
  • ninerbuff
    ninerbuff Posts: 48,687 Member
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    Welcome JustRobby1!

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