"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,695 Member
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    Hey gang!

    I like myself unconditionally! Happy Humpday! 4 clients this morning and 5 tonight. Not much to do after training.

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

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

    Assessment: Artisian chicken sandwich
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Hey good people,

    Late update for yesterday.

    Cardio: 17,277 steps

    Strength: Rest day

    Ax: Kanga mince and beans.
    @Niner yes it's Kangaroo.. High in protein, low calorie, very lean & Cheap. And in abundance here..
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Happy Thursday Soldiers,

    Cardio: 19,054 steps

    Strength:
    - High Bar Squat (2x12, 2x10)
    - Trap Bar Deadlift (2x15,1x12, 1x10)
    - Hip Thrusts (1x15, 2x12)
    - Seated Row (1x15,12,10)
    - Single DB Calve Raise (1x12,10,8)

    Ax: Managed to increase weight on deads, happy with that. Form felt good on squats. Chicken schnitzel with beans for dinner.
  • ninerbuff
    ninerbuff Posts: 48,695 Member
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    Hey gang!

    I like myself unconditionally! Happy Thursday! 3 clients this morning and then 4 tonight. First big rain this fall. So everything will likely be busy today at the gym since there won't be much outdoor activity.

    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 yesterday. But stayed well within calories. Shoulder is getting more ROM, but still staying away from any presses till it's fully healed.
  • ninerbuff
    ninerbuff Posts: 48,695 Member
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    Skee, I'd definitely try it.
  • ninerbuff
    ninerbuff Posts: 48,695 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! JUSTICE LEAGUE today!!!

    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: Ribs and corn last night. Weight has been holding steady, but want to drop a couple of pounds before Thanksgiving next week.
  • Zeuggma
    Zeuggma Posts: 157 Member
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    Hope everyone is having a swell friday night :)

    Cardio: 25min incline walk

    Strength:
    • Lat pulldown (1x20, 2x15, 1x10)
    • Close grip pulldown (1x20, 1x15, 1x10, 1x8)
    • Bent over BB row (1x20, 1x15, 1x12, 1x8)
    • Bicep curl DB (1x20, 3x15)
    • Bicep curl BB (1x20, 3x15)
    • Plank (1x1:00)

    Assessment: Tried to work on form today, especially on biceps. Quad startin to feel a bit better. Chicken fajita bowl for dinner.
  • ninerbuff
    ninerbuff Posts: 48,695 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! 4 clients this morning. More rain today. DD has voice lessons and I'm just cleaning up as usual.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Sushi last night. All in all steady the whole week.
  • Zeuggma
    Zeuggma Posts: 157 Member
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    It's saturday! wooo!

    Cardio: 45min UrbanKick

    Strength:
    • V push ups (3x15)
    • Lateral raise (1x20, 1x15, 1x12)
    • Shoulder db press (1x 20, 1x15, 1x10, 1x8)
    • Arnold press (2x15, 1x12, 1x8)
    • Bent over laterals (1x20, 2x15)
    • Assisted pull ups (3x5)

    Assessment: Hopefully one of the last days I have to do both lifting and urbankick together. Took it easy on the kicks during class. Focusing on form a lot and starting to feel it in my core, so that's a good sign. Fried shrimp and cauliflower rice for dinner tonight!
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Happy Monday Soldiers,

    Hope youve all had a great weekend.

    Ive been MIA trying to rehab my R/shoulder since last week. Figured id rest on Friday & over the weekend however, hitting upper body today the discomfort remains & slightly worse mainly on adduction and abduction. Definitely muscular in nature. Booked in to see physio later this week before do any more damage to it. Real light session today.

    Cardio: 20,717 step

    Strength:
    - Flat BB Bench (2x12, 2x10)
    - Incline DB Press (2x15, 1x12)
    - Flat DB Pec Fly (2x15,1x12)
    - Military Press (2x15,1x12)
    - DB Shrugs (3x15)
    - Concentration Curl 21s (2x21)
    - Hammer Curls (3x12)
    - DB Kickback (3x8)

    Assessment: Eggs, asparagus & bacon.
  • ninerbuff
    ninerbuff Posts: 48,695 Member
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    Sounds like mine Skee. Likely a shoulder impingement. If it is, I recommend staying away from side laterals and any presses for now.
  • ninerbuff
    ninerbuff Posts: 48,695 Member
    edited November 2017
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. New week! I started it off by committing to getting our windows replaced and spent quite a bit to do it.

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

    Strength: shoulders- rehab exercises

    Assessment: It was okay. I could have done better, but when it's football season, I tend to eat out more.
  • Zeuggma
    Zeuggma Posts: 157 Member
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    Forgot to post yetserday! Woops.

    Cardio: 45 min walk in the park

    Strength:
    • Leg extensions (3x15)
    • Lying leg curls (1x15, 1x12, 2x10)
    • Leg press (1x20, 1x15, 1x12, 1x10)
    • Squat (1x20, 1x15, 1x12, 1x10)
    • Stiff leg deadlift (1x20, 2x15, 1x12)
    • Standing calf raise (3x25)

    Assessment: Cauliflower crust pizza for lunch/dinner. Dropped the weight for my quad and focused on form. Deadlift form getting a lot better at least!
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    ninerbuff wrote: »
    Sounds like mine Skee. Likely a shoulder impingement. If it is, I recommend staying away from side laterals and any presses for now.

    Will do Niner - Thanks for the heads up mate. Ive seen many shoulder injuries at work (insurance) to know they can be complex to rehab depending on the nature & severity of injury. Hoping its nothing too significant.
    I'll have an update after i see the physio later this week.

    Happy Tuesday All.

    My legs still work so hit them hard to make up for my shoulder and upped the weight on all lifts.

    Cardio: 20,052

    Strength:
    - High Bar Squat (2x12, 2x10)
    - Trap Bar Deadlift (2x15,2x10)
    - Hip Thrusts (3x15)
    - Seated Row (3x15)

    Assessment: Form and energy felt good today. Eggs on toast + King Prawns for dinner
  • ninerbuff
    ninerbuff Posts: 48,695 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 this evening! Getting ready for Thursday! Bought supplies needed to make my ribs!

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

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

    Assessment: Taco Bell last night. Lol, I've been lazy as of late.
  • ninerbuff
    ninerbuff Posts: 48,695 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Spent a good amount of time yesterday cleaning out my external fan and indoor grill yesterday (it needed it).

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

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

    Assessment: Cheeseburger and fries for dinner.
  • Zeuggma
    Zeuggma Posts: 157 Member
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    Happy hump day all! Hope you're ready for turkey day feasting tomorrow :wink:

    Cardio: 45min HIIT cycling

    Strength:
    - Plank up and downs (3x10)
    - Db pec fly (3x12)
    - Incline db bench press (1x12; 1x10; 1x8; 1x6)
    - Db bench press (1x12; 1x10; 1x8; 1x6)
    - Close grip bench press (3x12)
    - Tricep extensions (1x12; 1x10; 1x8)
    - Incline sit ups (5x20)

    Assessment: Been eating intuitively lately and traxking after the fact. Happy to know that my food choices have improved and therefore i'm always within maitenance calories at least, though i'm usually still in deficit.

    Homemade chili with veggies hot dogs and cauliflower rice.
  • ninerbuff
    ninerbuff Posts: 48,695 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thanksgiving! Got up early this morning to workout before the festivities!

    Cardio: walk/jog- 60 minutes (350 calories)

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

    Assessment: KFC because I was lazy to cook.
  • Zeuggma
    Zeuggma Posts: 157 Member
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    Happy turkey day!
    I got up early to workout like niner :) great minds think alike.

    Cardio: 25min incline walk

    Strength:
    - Leg extensions (3x15)
    - Lying leg curls (4x12)
    - Squats (1x12; 1x10; 1x8; 1x6)
    - Leg press (1x12; 1x10; 1x8; 1x6)
    - Stiff-leg deadlifts (4x12)
    - Calf raises (3x25)

    Assessment: quad a lot better. Still a little tight when stretching, but no loss of strength or range of motion.

    Right shoulder a bit sore and achey. I think its from overwork due to weights and just being my dominant side. Looking into adding some rotator cuff exercises to help strengthen and prevent further injury.

    Feast well all!!
  • ninerbuff
    ninerbuff Posts: 48,695 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! Another family party at my cousin's new house today!

    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: Did okay. Didn't overeat and kept the carbs moderate. Still was able to sample all the foods I like to eat.

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