"TLFC" exercise and accountability support!

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  • Catawampous
    Catawampous Posts: 447 Member
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    @SkeeAtWork2017 - Ouch! I know I am dreading the Florida heat and humidity. Am really afraid of what it is going to do to my running and cycling!

    Cardio - nothing today

    Strength - Kettlebell swings 10/10/20
    Goblet squats - 5/5/20
    OHP - 5/4/50 - Failure!
    Deadlifts - 1/5/100

    Assessment - It was a good day! Taco salad tonight!
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Happy Tuesday all,

    @ninerbuff I hear you mate. I definitely don't bounce back as quick as what I use to. Lol

    Cardio: 10,086 steps

    Strength:
    BB OHP: 3x8
    Pull ups: 3x8
    DB upright row: 4x10
    Hamstring curl: 4x10
    Calf raise: 4x10

    Assessment:
    Energy felt good throughout. Still green when it comes to pull ups (band assisted) but otherwise ok. Kanga mince, beans and salad for dinner.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 this evening. Looks like the revolution crowd was in full force last night!!!

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

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

    Assessment: Okay feeling much better last night. Still didn't cook though. Panda Express for dinner,
  • Catawampous
    Catawampous Posts: 447 Member
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    Evening!

    Work is killing me. Is it Friday yet?

    Cardio - 30 minute walk/jog. 180 cals roughly.

    Strength - Kettlebell swings 10/12/20
    Goblet squats - 3/5/20

    Assessment - Pretty good day! Sirloin fillet and stir fried shroom and peppers for dinner.
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Hey All,

    Cardio: 15,099 steps (60 min bike ride Inc.)

    Strength: Rest Day

    Asseasment: Salad & Kanga mince
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Still overcast here, but I'll get in some extra walking today.

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

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

    Assessment: Spaghetti with beef and Prego!
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Soldiers,

    Happy Friday eve!

    Cardio: 15,398 steps (11.5)

    Strength
    Bench press: 3x9
    BB squat: 3x9
    Seated row: 3x10
    Bicep curl singles preacher: 3x15
    Bicep ext: 3x15

    Assessment: Don't want to jinx myself but I feel like I've returned to my pre injury form. Squat form felt on point today, Happy with today's session. Salad, mince for dinner and some ice cream... Hmmmm lol
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Good day yesterday at work! One of our PT's is leaving for his medical career which means I'm likely picking up a couple of new clients.

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

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

    Assessment: Steak, vegetables and rice.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang!

    I like myself unconditionally!

    Happy TGIF and LCW!!! 3 clients then the rest of the day off. Okay, this is my 3rd attempt to see if ADT will get this right about my windows.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: leg press, front squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6

    Assessment: Keilbasa sausage and rice for dinner.
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Happy Saturday all,

    Rest day for me yesterday.

    Cardio: 12,968

    Strength:
    DB incline press: 3x15
    Leg Ext: 2x20
    Seated row: 3x15
    DB lateral raise: 3x15
    Lying leg curl: 3x15
    Calf raise: 3x15

    Assessment:
    Home made chicken sandwiches for dinner.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! 3 clients this morning then off! DD has voice lessons and I'm finally taking down XMAS stuff. Oh and PLAYOFFS today!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Sushi for dinner.
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Hey soldiers,

    Magic Mondays.

    Cardio: 17,954 steps

    Strength: (15min warm up / down)
    Bench press
    1x6 @ 90kg
    1x6 @ 95
    1x6 @100

    BB squats
    1x6 @ 80
    1x6 @ 90
    1x6 @ 100

    Trap Bar D/L
    1x6 @ 107.5
    2x6 @ 117.5

    DB curls
    3x10 @ 34

    Triceps Ext
    1x10 @ 14.6
    2x10 @ 17

    Assesement:
    Right shoulder held out no issues. Happy with form on squats and deads. Not confident to load anymore than that for now without sacrificing form. Bi's and Tri's need work. Decent energy throughout. Tuna, avocado, egg plant and cucumber for dinner.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 tonight. Holiday for many including my DD, but I got my work to do.

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

    Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6

    Assessment: Did okay over the weekend. Weight down a little.
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Happy Tuesday but wish it was Friday all,

    cardio 13,136 steps

    strength
    BB ohp 3 x 8 @ 40kg
    Assisted pull up 3 x 8
    DB upright row
    1 x 10 @ 28.8
    1 x 10 @ 33.6
    2 x 10 @ 40
    Hamstring curl
    1 x 10 @ 60
    2 x 10 @ 70
    1 x 10 @ 80
    Calf raise
    1 x 10 @ 24
    2 x 10 @ 40
    1 x 10 @ 45

    Assessment Felt sluggish, lack of sleep but got it done. Shoulder discomfort so didn't load up for ohp. Eggs and toast for dinner.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 this evening. Back to the grind for awhile now!

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

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

    Assessment: Good day yesterday! Spaghetti last night!
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Hey soldiers,

    Half mark Wednesday!

    Cardio 60 min bike ride

    strength Rest day

    Assessment Slowly catching up on much needed sleep. Eggs and salad for dinner.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. I walked into a table at full speed and bruised my thigh. Lol, I moved that table like 3 feet.

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

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

    Assessment: Steak and vegetables for dinner.
  • Skee_2802
    Skee_2802 Posts: 296 Member
    edited January 2018
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    ☺
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Hey soldiers,
    Happy Thursday!

    cardio 16,603 steps

    strength
    Strength: (15 warm up / down)
    BB bench press: 3 x 9 @ 70 / 80 / 85kg
    BB squat: 3 x 9 @ 65 / 70 / 75
    Seated row: 3 x 9 @ 50 / 55 / 65
    Preacher DB singles 3 x 15 @ 12 / 12 / 14.5
    DB triceps ext: 3 x 15 @ 12 / 12 / 14.5

    Assesment
    Happy with my form on squats with no belt. Bi's & tri's a woke in progress. Mince and beans for dinner.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 2 tonight! Actually have to cut out early tonight because my DD has a concert and this will be the first time I see her playing french horn instead of flute.

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

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

    Assessment: Steak, vegetables and rice.

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