"TLFC" exercise and accountability support!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! 3 clients this morning then off! DD has voice lessons and then later we go to my cousin's wedding!

Cardio: walking- 30 min (150 calories)

Strength: core- crunches, leg lifts

Assessment: Tempura bento box for dinner.

Skee_2802

Hey all,

Happy Monday!!

cardio 20,334 steps

strength
Bench press 2 x 4 @ 80kg
Squat 2 x 4 @ 70
Deadlift 2 x 4 @ 97.5
DB curls 2 x 8 @ 24
Triceps ext 2 x 8 @ 12

assessment Deload this week so load reduced by 15% & completing lower end of rep range. Mince and salad for dinner.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 4 clients this morning and then 5 tonight. Just looking at seals I can put on my fence this weekend. So many brands to choose from.

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

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

Assessment: Did okay even with a wedding to attend.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! No clients this morning then 4 this evening. Rained like heck yesterday so busy indoors!

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

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

Assessment: Lamb, corn and rice.

Vgetskinny

Hi guys:

This seems pretty cool. I really need to GMAM. And this looks like a no-nonsense accountability thread. So I will give it a try and see how I do. This evening I will have something worthy to post. My biggest problems include forgetfulness, so hopefully I remember to do this long enough to build up a habit!

(BTW, GMAM=Get My *kitten* Moving!)

V~

Vgetskinny

Kitten? Hmmmm. Apparently I am not allowed to say *kitten* on this forum.

Skee_2802

Hey all,

Happy Wednesday! Could have sworn I updated Tuesday lol It was a rest day for strength and completed cardio only of 20,595 steps.

Cardio 20,071 steps

Strength
BB OHP: 2 x 6 @ 30k
Assisted pull up: 2 x 6
DB upright row: 3 x 8 @ 24
Lying leg curl: 3 x 8 @ 60
Calf raise: 3 x 8 @ 24

assessment On deload. Lebanese chicken, Turkish pide, fish cocktails and black bean brownie as my bday cake.

Skee_2802

Vgetskinny wrote: »

Hi guys:

This seems pretty cool. I really need to GMAM. And this looks like a no-nonsense accountability thread. So I will give it a try and see how I do.

Welcome aboard!

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! 4 clients this morning and 5 tonight. So just kickin' it today. Try to get in some extra cardio.

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

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

Assessment: Pork chops and corn for dinner.

Skee_2802

Hey all,

Happy Thursday!

Cardio: 40,620 steps

Strength: Rest day

Assessment: Mince and beans for dinner.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! 4 clients this morning and 3 tonight! Man it's March already! For me it's about just getting down 5lbs in weight this month!

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

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

Assessment: Taco salad last night for dinner.

Skee_2802

T.G.I.F errbody,

Rest day for strength. I'm in a few fitbit challenges with some competitive people. I don't have a competitive bone in my body but I hate losing. Lol

Cardio 45,352 steps

assessment Feet hate me right now. Mince and beans for dinner.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy TGIF and LCW!!! 4 clients this morning then yard duty. Wanted to seal the fence this week, but it's been raining all week!

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: Homemade hamburger for dinner.

ninerbuff

SkeeAtWork2017 wrote: »

T.G.I.F errbody,

Rest day for strength. I'm in a few fitbit challenges with some competitive people. I don't have a competitive bone in my body but I hate losing. Lol

Cardio 45,352 steps

assessment Feet hate me right now. Mince and beans for dinner.

WTF!!! Dude I'd be hobbled! Kudos!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! 3 clients this morning then off! DD has voice lessons and then later finally watch BLACK PANTHER!!!

Cardio:walking- 30 min (150 calories)

Strength: core- crunches, leg lifts

Assessment: Panda Express!

ninerbuff

Welcome JerSchmare!!!

Skee_2802

Happy Monday all,

After hitting 45k steps on Friday I spent the weekend giving my feet a break. Back on schedule today with new program.

cardio: 20,525 steps

strength: Duration 90 mins
Warm up / down 10 mins
BB Bench Press: 4 sets x 8 reps @ 70kg / 70 / 75 / 75
DB Rows: 4 x 8 @ 20 / 20 / 22.5 / 22.5
Incline DB Press: 4 x 10 @ 40 / 40 / 45 / 45
Wide Grip Lat Pulldown: 4 x 10 @ 40 / 40 / 45 / 45
DB Lat Side Raise: 2 x 15 @ 20 / 20
DB Lat Front Raise: 2 x 15 @ 20 / 20
Triceps Rope Pressdown: 4 x 12 @ 10 / 12.5 / 12.5 / 12.5
DB curls: 4 x 15 @ 20 / 20 / 20 /20

assessment: Feels good to do some exercises I haven't done in a while like db rows or lat pull-down. Easing myself in. Eggs and salad for dinner.

Skee_2802

@ninerbuff Seems like its been a long time coming to watch the Black Panther for you. Enjoy!