"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 Monday! 4 clients this morning and then 5 tonight. Game 1 tonight! Let's go DUBS!

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

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

    Assessment: Lots of food yesterday. Weight didn't go up though.
  • ninerbuff
    ninerbuff Posts: 48,511 Member
    edited May 2018
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 4 this evening. Dubs kicked butt yesterday!

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

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

    Assessment: Steak and rice.
  • ninerbuff
    ninerbuff Posts: 48,511 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning and 5 tonight. DUBS tonight!!!

    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 Bell for dinner last night.
  • 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! Weeks been cool, so maybe some extra walking 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: Panera yesterday.
  • ninerbuff
    ninerbuff Posts: 48,511 Member
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    Hey gang!

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning! End of the week and fun stuff to do!

    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: Lamb and rice.

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

    I like myself unconditionally!

    Happy weekend! 3 clients this morning then off! DD has voice lessons and then I do yard work.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Sushi!

  • 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. Was fired up after last night's game!

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

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

    Assessment: Pizza last night.

  • 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. DUBS game 4 tonight!

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

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

    Assessment: Panera yesterday.

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

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning and 5 tonight. Clean up around the house.

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

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

    Assessment: Ribs and rice.
  • 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! Well if the DUBS don't win tonight, I have a feeling they won't be going to the Finals. Crossing my fingers.

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

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

    Assessment: Chicken adobo and rice.
  • ninerbuff
    ninerbuff Posts: 48,511 Member
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    Hey gang!

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning! Watching SOLO today after DD gets out of school!

    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: Ribs and rice!



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

    I like myself unconditionally!

    Happy weekend! 3 clients this morning then off! DD has voice lessons and then I do yard work. Then have to clean up the house cause BIL, SIL and kids are coming to stay with us.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Ribs and rice.

  • 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. This is it tonight! C'mon DUBS let's get to the Finals again!

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

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

    Assessment: Spaghetti and meatballs for dinner.
  • nam985
    nam985 Posts: 140 Member
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    As I’m in the process of “shedding for the wedding” I can definitely use this to keep my *kitten* on track! I’m doing 16:8 IF, and working my way through the Thinner, Leaner, Stronger 3 day split.

    My stats for today:
    Cardio - 20 min each treadmill walk & stationary bike intervals, ~500 kcal (as measured by Fitbit with HR monitor)
    Strength - none today, lifting days are Tuesday, Thursday, and Saturday.
    Food - ~1300 kcal intake, protein shake for lunch, yogurt & roasted almonds for pm snack, spaghetti squash & turkey meat sauce with spinach salad for dinner.

    Happy Monday!
  • ninerbuff
    ninerbuff Posts: 48,511 Member
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    Greetings nam985!
  • 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. DUBS winning last night kept me from scarfing down too much food!

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

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

    Assessment: Turkey sandwich and soup last night.
  • nam985
    nam985 Posts: 140 Member
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    Got up and got it done early this morning!

    Cardio - 10 min treadmill walk to warm up

    Strength - push, butt, calves
    incline bench press (3x10 @55lbs)
    flat bench press (3x10 @65lbs)
    seated dumbbell press (3x10 @15lbs)
    lateral raise (3x10 @12lbs)
    barbell hip thrust (3x10 @60lbs)
    standing calf raise (3x12 @35lbx2)

    Food - same as yesterday, ~1300 kcal intake
  • ninerbuff
    ninerbuff Posts: 48,511 Member
    Options
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning and 5 tonight. Open house for my DD tonight at school.

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

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

    Assessment: Strawberry Poppyseed salad with chicken last night.

  • nam985
    nam985 Posts: 140 Member
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    Happy humpday!

    Had an awful sleep last night, woke up tired, but still got my butt to the gym for today’s workout!

    Cardio- 20 min each incline walk & bike intervals (~600 kcal burn)
    Strength - off day
    Food - shake for lunch, yogurt & almonds for afternoon snack, grilled chicken with Mediterranean bean salad 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! Game 1 of the Finals tonight! Bay Area will be rocking! Go DUBS!

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

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

    Assessment: Tacos last night!

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