"TLFC" exercise and accountability support!
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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!1 -
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.0 -
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,0 -
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.0 -
Hey All,
Cardio: 15,099 steps (60 min bike ride Inc.)
Strength: Rest Day
Asseasment: Salad & Kanga mince0 -
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!1 -
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
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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.1 -
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.1 -
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.0 -
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.0 -
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.
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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.1 -
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.0 -
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!0 -
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.0 -
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.0 -
☺0
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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.0 -
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.0
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