"TLFC" exercise and accountability support!

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! 3 clients this morning then 4 tonight! Not much to do today except boxing.

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 rice!

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! 4 clients this morning and 4 tonight!

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

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

Assessment: Kelbasa sausage last night with vegetables.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy TGIF!!! 4 clients this morning then I'm off! Not much to do today but lawn work. Gonna be hot too.

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

Hey gang,

I like myself unconditionally!

Happy weekend! 2 clients this morning then yard work, clean the house and laundry.

Cardio: walking- 30 min (150 calories)

Strength: core- crunches, leg lifts

Assessment: Chinese food for dinner.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 4 clients this morning and then 5 tonight! Went to a family wake this weekend. Funeral soon.

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

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

Assessment: Filipino food last night.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 4 clients this morning then 4 this evening. Won one league and lost in the other.

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 last night!

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! 3 clients this morning then 4 tonight! Not much to do today except boxing.

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

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

Assessment: Kielbasa sausage and rice for dinner.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! 4 clients this morning and 4 tonight!

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 leg quarters last night!

ninerbuff

Hey gang!

I like myself unconditionally!

Happy TGIF!!! 4 clients this morning then I'm off! Not much to do today but lawn work. Gonna be hot too.

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: Taco Bell last night.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! 2 clients this morning. Tomorrow family party for my cousin who's visiting from the Philippines.

Cardio: walking- 30 min (150 calories)

Strength: core- crunches, leg lifts

Assessment: Sushi last night.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 4 clients this morning and then 5 tonight! New month and new aspirations! First sign of rain here in the Bay Area after months of none!

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

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

Assessment: Filipino food last night.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 4 clients this morning then 4 this evening. Won one league and lost in the other.

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

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

Assessment: Ribs and rice!

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! 3 clients this morning then 4 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: Steak and eggs!

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! 4 clients this morning and 4 tonight! Rained for the first time in months!

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.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy TGIF!!! 4 clients this morning then I'm off! DD's off school today, but later I take her to her pep band for high school football.

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: Taco Bell last night.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! 2 clients this morning. Will box this morning and then clean the house and do the lawn.

Cardio: walking- 30 min (150 calories)

Strength: core- crunches, leg lifts

Assessment: Adobo last night.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! No clients this morning then then 5 later tonight. Have to be a pall bearer at my aunt's funeral this morning.

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

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

Assessment: Filipino food last night.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 4 clients this morning then 4 this evening. After a long funeral day yesterday, back to the grind.

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

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

Assessment: In and Out last night.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! 3 clients this morning then 4 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: Longsilog!

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! 4 clients this morning and 4 tonight! Try to get in boxing 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: Chicken adobo and rice.