"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,511 Member
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    Hey gang!

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning! No school for DW who's now on spring break.

    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: Ribs, rice and okra.
  • ninerbuff
    ninerbuff Posts: 48,511 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! 3 clients this morning then off! Have some yard work to do today.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Bento box!
  • ninerbuff
    ninerbuff Posts: 48,511 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 tonight. Starting my reno work in my mud room today.

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

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

    Assessment: Dang pizza yesterday. And I just didn't eat 3 pieces
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Hey all,

    Hope you had a great Easter break @ninerbuff with family & friends! I took the time to catch up with family, friends and food lol. Back to normal programming today.

    cardio 20,667 steps

    strength
    Bench press: 5x8
    1 arm DB row: 4x10
    Incline DB press: 4x12
    Lat pulldown: 4x10
    Lat DB raise: 4x15
    Tricep Rope pressdown: 4x12
    DB curls: 4x15

    assessment
    Right shoulder instability so went light. Mince and beans for dinner.
  • ninerbuff
    ninerbuff Posts: 48,511 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 4 this evening. Working on redoing my mudroom cabinets!

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

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

    Assessment: Napa chicken salad sandwich and salad.
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Happy Wednesday Soldiers!

    cardio 18,214 steps

    strength
    TBar Deadlift: 4x4
    BB Squat: 4x4
    Leg Curls: 4x8
    DB standing calf raise: 4x8
    Abdominal hold: 4x

    Assessment Good session, hit PB of 142.5 on deads so pretty stoked. Need a bigger pre workout meal next time, ran out of energy towards end. Mince and beans for dinner.
  • ninerbuff
    ninerbuff Posts: 48,511 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Gotta take advantage of this good weather. Will bike ride 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: Taco Tuesday!
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Happy Thursday Soldiers,

    cardio 17,694 steps

    strength
    Assisted pull up 3x8
    Incline BB press 4x4
    Seated row 4x8
    Flat DB press 4x8
    DB lat raise 4x8
    BB curls 4x8
    Rope pressdown 4x8

    assessment Mince and brocholli for dinner.
  • ninerbuff
    ninerbuff Posts: 48,511 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 3 tonight! Cool today and then rain for the next 2 days.

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

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

    Assessment: Panda Express for dinner.
  • ninerbuff
    ninerbuff Posts: 48,511 Member
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    Hey gang!

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning! DD gets some purple color in her hair today!

    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: Chow fun and broccoli beef for dinner!
  • ninerbuff
    ninerbuff Posts: 48,511 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! 3 clients this morning then off! Just taking DD to her voice lessons then clean up at home while it rains!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Bento box!
  • ninerbuff
    ninerbuff Posts: 48,511 Member
    Options
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 tonight. Back to the grind and yard duty again.

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

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

    Assessment: Italian on Saturday and Chinese yesterday. Sodium bomb.
  • ninerbuff
    ninerbuff Posts: 48,511 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 4 this evening. Nothing much to do today except get tax paperwork together.

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

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

    Assessment:[b/] Steak and rice.
  • ninerbuff
    ninerbuff Posts: 48,511 Member
    Options
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Might rain 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: Pork adobo and rice!
  • ninerbuff
    ninerbuff Posts: 48,511 Member
    Options
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 3 tonight! Rained yesterday and cloudy today.

    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 for dinner.
  • ninerbuff
    ninerbuff Posts: 48,511 Member
    Options
    Hey gang!

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning! DD gets some purple color in her hair today!

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

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

    Assessment: KFC for dinner do to not being able to cook after my DD's concert last night!
  • ninerbuff
    ninerbuff Posts: 48,511 Member
    Options
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 tonight. Back to the grind and yard duty again.

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

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

    Assessment: Slow weekend. Was good to watch the TWD season finale though.
  • ninerbuff
    ninerbuff Posts: 48,511 Member
    Options
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 4 this evening. I pay every year, so mailing my taxes today.

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

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

    Assessment: Sushi for dinner!
  • ninerbuff
    ninerbuff Posts: 48,511 Member
    Options
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Resting up later after yard duty.

    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, okra and rice!
  • ninerbuff
    ninerbuff Posts: 48,511 Member
    Options
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 3 tonight! Finally clearing up today. Hopefully it will be warm.

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

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

    Assessment: Pork adobo and rice.

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