"TLFC" exercise and accountability support!
Replies
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Hey gang,
I like myself unconditionally!
Happy weekend! 2 clients this morning then I'll grocery shop later.
Cardio: Walk/jog- 260 calories
Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Beef bulogi and rice for dinner.
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Yesterday (Saturday)
Weights: Lower Body
Squat 4x10
Rack Pull 4x10
Leg Press <<superset> Leg Press Calf Raise 4x10
Seated Leg Curl 4x10
Cable Crunch 4x10, 15, 20, 25
Analysis: I dropped the leg press drop sets and added leg curls to even my quads/hams work.
Food: Last night was parmesan chicken with baked potato
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Hey gang,
I like myself unconditionally!
Happy Monday! Still searching for a job. I've gotten a few responses, but nothing solid yet. My friend returns from vacation so hopefully I'll talk to her soon about her club.
Cardio: Walk/jog- 260 calories
Strength: shoulders- machine shoulder press, rope face pulls, rear lateral raises, side lateral raises, single arm cable side laterals, shrugs with dumbbells 4x12,10,8,6
Assessment: Steak and caesar salad for dinner.
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Hey gang
I like myself unconditionally!
Happy Tuesday! I got an email from my friend at the club she is the general manager at. She's going to call me to day to see what she can set up with the Fitness manager! I might be back to business now!
Cardio: Walking/jog- 260 calories
Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x12,10,8,6
Assessment: Homemade hamburgers for dinner.
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Woot, woot!0
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Weights: Upper Body - Power
Bench Press 5x5
Cable Row 5x5
BB Decline Press 5x5
Machine High Row 5x5
Seated BB OHP 5x5
DB Hammer Curl 3x10 <<superset>> Cable Pushdown 3x10
Cable Woodchoppers (Low, Mid, High) 3x10
Food: Last night was lasagna with side salad0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Just another blah day till I start working again. Getting some small deep cleaning done in my house while I have some time.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x12,10,8,6
Assessment: Spaghetti for dinner.
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I hope everyone does well in this club!0
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Hey gang!
I like myself unconditionally!
Happy Thursday! The couple of clients I've still been able to train because they get more time with me are moving along at a more accelerated pace. The extra half hour of work they've been putting in each session has been significant for both.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x12,10,8,6
Assessment: Panera Strawberry Poppyseed chicken salad for dinner.
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Hey gang,
I like myself unconditionally!
Happy TGIF! Just my client coming over to box with me this morning. Later I interview for a job and have to also fill out a requirement survey for another. Lol, I'm tired of looking already. Just HIRE ME!
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6
Assessment Lamb with green beans and baked potato. Cleared round 1 of Dietbet and now onto Rd 2!
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Weights: Upper Body - Hypertrophy
Incline Bench Press 4x10
DB Bench Press 3x10
BB Row 4x10 (2 sets pronated, 2 sets supinated)
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Face Pull 3x10
Machine Lat Raise 3x10
DB Shrugs 3x10
Preacher Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x15sec
Analysis: I tried the new reverse fly machine for the first time for just a couple reps today, think I'll replace the face pull with the reverse fly going forward.
Food: Dinner last night sloppy Joe's.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Just quads and some walking today. If I feel like it, I'll wash my van.
Cardio: Walk/jog- 260 calories
Strength: quads- linear leg press, Smith machine squats, bulgarian squats, leg extensions 4x12,10,8,6
Assessment: Fried chicken for dinner.
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Weights: Lower Body
Squat 4x10
Rack Pull 4x10
Leg Press <<superset> Leg Press Calf Raise 4x10
Seated Leg Curl 4x10
Cable Crunch 4x10, 15, 20, 25
Food: Last night was ground hamburger with rice0 -
Hey gang,
I like myself unconditionally!
Happy weekend! I'm going to clean my solar panels today and just do laundry and grocery shop.
Cardio: Walk/jog- 260 calories
Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Fried chicken and potatoes for dinner.
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Hey gang,
I like myself unconditionally!
Happy Monday! My friend at the club I'm hoping to get a job at submitted my application to the fitness manager and he gets back today from being on vacation. I'm almost sure I'll get a job there and get hired this week. Equinox also inquired about me, but I haven't yet contacted them because if I get hired, there's no reason to pursue them especially since they are much further away.
Cardio: Walk/jog- 260 calories
Strength: shoulders- machine shoulder press, rope face pulls, rear lateral raises, side lateral raises, single arm cable side laterals, shrugs with dumbbells 4x12,10,8,6
Assessment: Sushi for dinner.
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Weights: Upper Body - Power
Bench Press 5x5
Cable Row 5x5
BB Decline Press 5x5
Machine High Row 5x5
Seated BB OHP 3x10
Preacher Curl 3x10, 8, 6
Cable Pushdown 3x10
Cable Woodchoppers (Low, Mid, High) 3x10
Food: Last night was home-grilled burgers
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Hey gang
I like myself unconditionally!
Happy Tuesday! Got a direct email from fitness manager at the club I applied at and have an interview tomorrow. Crossing my fingers. Equinox also inquired, although not too far away is a horrid drive due to location near Oakland/San Francisco Bay bridge.
Cardio: Walking/jog- 260 calories
Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x12,10,8,6
Assessment: Steak and green beans last night.
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Cardio: Incline Treadmill Walk - 216 calories
Analysis: Entering a cut cycle, so resuming a little cardio to speed up the fat loss rather than cutting calories too deeply.
Food: Dinner was spaghetti with side salad.0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Well I have 2 interviews today. One this morning for Store Manager at a GNC and of course the PT interview at an exclusive gym (the membership for 1 is like $130 a month). I'll have to weigh the pros and cons of each since I'm going to stop working by the end of 2025.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x12,10,8,6
Assessment: Spaghetti for dinner.
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"Stop working by the end of 2025." As in retire?1
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Well kinda. I'm leaving the USA to move to the Philippines where SSI goes way further than here. I plan to buy property, then build a new home and a novelty gym on the tourist beach where I want to live. Look up Tulum Jungle gym to see what I'm talking about."Stop working by the end of 2025." As in retire?
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SSI payments continue even if you're no longer in the country, good to know. Nice dream...as long as a hurricane doesn't convince you to return suddenly! lol0
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"Stop working by the end of 2025." As in retire?
Best thing a person can do. Other opportunities pop up. Sometimes more than you want. And you learn to say yes, and you learn to say no.
Takes a while to get used to the retired thing. Better plan on at least six to eight.... minutes.0 -
SSI payments continue even if you're no longer in the country, good to know. Nice dream...as long as a hurricane doesn't convince you to return suddenly! lol
I've lived where I want to be previously when I was younger, I dealt with a typhoon or two. I'm going to build a house on the beach but it's going to be like 13 feet off the ground on concrete pillars and the house will be octagonal with a domed roof. That way any storm will go around the house easier and I'll be off the ground high enough to avert storm surge. I've been planning this for a couple of years now.2 -
Oh I'll kinda retire, but I want to open my own novelty gym on the beach where I'm going (it's a tourist destination). Look up Tulum Jungle gym to get an idea.0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! The interview for GNC went fine and they want me to do a 2nd with the district manager of the area today. The gym interview had to moved to Sunday last minute. Even if I get accepted at GNC, I'm likely going to take the PT job over it because it's more my passion. Being a store manager at GNC would mean a lot of dead time because you're only busy if people are in the store. And I'm not good with just waiting around for long periods of time because I'm so hyper.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x12,10,8,6
Assessment: Pork sausage and corn for dinner.
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Hey gang,
I like myself unconditionally!
Happy TGIF! Ugh. So had the 2nd interview and the regional manager loved me. She later called and said that she wanted me to be part of the team. Now here's the catch: I applied for a store that was in a strip mall in San Ramon, CA which is a really nice city. Average median income is $190K. The regional manager thought I would be a better candidate for their MALL store in Pleasanton, CA. Average median income there is 181K. The are 2 cities right beside each other. The difference of course is FOOT TRAFFIC. The mall in Pleasanton is frequented by a high paying area since the next mall is about 20 miles away. So of course they offered me a higher pay for the mall location. I tentatively accepted the job and she was really excited because she felt my personality and drive is what the mall location needs.
I STILL have an interview at the gym on Sunday, but am supposed to start MONDAY next week. Ugh. Unless I get a really good offer at the gym (and again I'm starting all over and it takes at least 3 months to build up a decent clientele list of at least 10-15 clients), I'll likely stay with GNC since I'm only here for another year and a half.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6
Assessment Pork loin, rice and green beans for dinner.
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Hey gang,
I like myself unconditionally!
Happy weekend! Just quads and some walking today. Clean the house and fold some laundry today.
Cardio: Walk/jog- 260 calories
Strength: quads- linear leg press, Smith machine squats, bulgarian squats, leg extensions 4x12,10,8,6
Assessment: Panera Strawberry Poppyseed chicken salad for dinner.
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So you went from worrying about not having any job to now worrying about having to juggle between two job offers. Doesn't make the choice easier, but it's a far better dilemma to have.0
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Back logging...
Wednesday
Cardio: Incline Treadmill Walk - 30min, 309 calories
*****
Thursday
Weights: Upper Body - Hypertrophy
Incline Bench Press 4x10
DB Bench Press 3x10
BB Row 4x10 (2 sets pronated, 2 sets supinated)
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Machine Reverse Fly 3x10
Machine Lat Raise 3x10
DB Shrugs 3x10
Preacher Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x15sec
Analysis: Welcome to the reverse fly joining my arsenal.
*****
Friday
Weights: Lower Body
Squat 4x10
Rack Pull 4x10
Leg Press <<superset> Leg Press Calf Raise 4x10
Seated Leg Curl 4x10
Cable Crunch 4x10, 15, 20, 250
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