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"TLFC" exercise and accountability support!

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  • Skee_2802Skee_2802 Posts: 293Member, Premium Member Posts: 293Member, Premium Member
    Happy Friday !

    Was meant to workout yesterday but had a family do Wednesday night that left me zapped of energy come Thursday.

    Made up for it with a leg session today.

    cardio na

    strength BB squat, lunges, hip thrusters, stiff legged DL, single leg lying curls 4 sets / 10 reps

    assessment Korean BBQ for dinner
  • CharlieCharlie007CharlieCharlie007 Posts: 242Member Member Posts: 242Member Member
    Up at 2:30am. At gym at 2:50am.
    40 min shoulder/tricep routine.
    108 min stair master for 5000 stairs.
    On food plan.
  • ninerbuffninerbuff Posts: 42,531Member, Greeter Member Posts: 42,531Member, Greeter Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 2 clients this morning then off. Basketball playoffs! Let's go DUBS! I expect a sweep in this series.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Taco Bell last night. Kinda went overboard so weight is up a lot this morning.

  • ninerbuffninerbuff Posts: 42,531Member, Greeter Member Posts: 42,531Member, Greeter Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Watching game 2 of the Warriors/Clippers tonight!

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

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

    Assessment: Sushi for dinner.

  • Skee_2802Skee_2802 Posts: 293Member, Premium Member Posts: 293Member, Premium Member
    Happy Monday Soldiers,

    Hope y'all had a good weekend.

    Cardio 60 min walk post workout

    strength BB bench press, incline bench press, DB flyes, Advanced crunches, Russian twists @ 4 sets / 10 reps.

    assessment Chicken & rice for dinner.
  • Skee_2802Skee_2802 Posts: 293Member, Premium Member Posts: 293Member, Premium Member
    Happy Tuesday Soliders,

    Quick session today.

    cardio 60 min walk post workout

    strength DB curls, Preacher Curls, Skull crushers, Rope pressdown @ 4 sets / 10 reps

    assessment Chicken and salad for dinner
  • ninerbuffninerbuff Posts: 42,531Member, Greeter Member Posts: 42,531Member, Greeter Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight! Well game 2 for the DUBS was a bust. How they let the Clippers back in after being up 30 points at halftime is baffling to me.

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

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

    Assessment: Chicken fettucine last night.
  • ninerbuffninerbuff Posts: 42,531Member, Greeter Member Posts: 42,531Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning then 5 tonight! Should be nice 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: Lamb and rice last night.
  • Skee_2802Skee_2802 Posts: 293Member, Premium Member Posts: 293Member, Premium Member
    Hey soldiers,

    Happy Thursday!

    cardio 60min walk

    strength Wide grip lat pulldown, Seated cable row, DB rows, DB shoulder press, DB front raises superset DB rear delt raises @ 4 sets / 10 reps.

    assessment Thai for dinner
  • ninerbuffninerbuff Posts: 42,531Member, Greeter Member Posts: 42,531Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! DD's last concert of the year was good!

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

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

    Assessment: Famous star for dinner.
  • Skee_2802Skee_2802 Posts: 293Member, Premium Member Posts: 293Member, Premium Member
    Happy Easter Soldiers!

    It's been a productive good Friday for me. Went for a run at the crack of dawn, got to spend some quality time detailing my car, managed to do some odd jobs around the yard & then topped it off training legs in the PM. Enjoy the Easter weekend, I'm on rest days until Monday.

    Cardio 60 min job AM

    Strength Legs PM
    BB squats, lunges, hip thrusters, stiffed leg DL, Single leg lying curls, calve raises @ 4 sets / reps

    assessment: Chicken & salad for dinner.
  • ninerbuffninerbuff Posts: 42,531Member, Greeter Member Posts: 42,531Member, Greeter Member
    Skee_2802 wrote: »
    Happy Easter Soldiers!

    It's been a productive good Friday for me. Went for a run at the crack of dawn, got to spend some quality time detailing my car, managed to do some odd jobs around the yard & then topped it off training legs in the PM. Enjoy the Easter weekend, I'm on rest days until Monday.

    Cardio 60 min job AM

    Strength Legs PM
    BB squats, lunges, hip thrusters, stiffed leg DL, Single leg lying curls, calve raises @ 4 sets / reps

    assessment: Chicken & salad for dinner.
    Happy Easter Skee!
  • ninerbuffninerbuff Posts: 42,531Member, Greeter Member Posts: 42,531Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then 1 this evening. Well the DUBS looked like the DUBS last night and took care of business.

    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: Panera last night.
  • ninerbuffninerbuff Posts: 42,531Member, Greeter Member Posts: 42,531Member, Greeter Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 2 clients this morning then off. Will watch some of the basketball playoffs today as well as do a through cleaning of the house. It needs it. Tomorrow, potluck with my family for Easter.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Taco Bell last night.

  • Skee_2802Skee_2802 Posts: 293Member, Premium Member Posts: 293Member, Premium Member
    And we're back....

    Happy Monday Soldiers. Hope you had a good Easter Break. Ate way to much but tried to offset that with being active.

    cardio 30 min walk
    strength BB bench, incline bench, DB flyes, Crunches, Russian twist @ 4 sets / 10 reps

    assessment Yogurt and protein bar for dinner.
  • ninerbuffninerbuff Posts: 42,531Member, Greeter Member Posts: 42,531Member, Greeter Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! No school for DD today so no yard duty for me later. Just gonna kick back till my later clients in the evening.

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

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

    Assessment: Party food. Overate during the Warriors game.
  • Skee_2802Skee_2802 Posts: 293Member, Premium Member Posts: 293Member, Premium Member
    Hey Soldiers,

    Happy Tuesday! After a long weekend off and overeating it's good to be back at work! Breakfast & lunch are a no brainer, same menu & time everyday. The structure keeps me in check. And that's the only postive thing about being at work that comes to mind haha.

    Rest day tomorrow, im heading out to watch advance screening of Avengers Endgame.

    cardio 60 min walk post

    strength DB curls, Preacher curls, skull crushers, reps pressdown @ 4 sets / 10 reps

    assessment Veg soup & roast pork for dinner.

  • ninerbuffninerbuff Posts: 42,531Member, Greeter Member Posts: 42,531Member, Greeter Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight! Not much to do today. Just watch the playoffs.

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

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

    Assessment: Ramen last night.
  • ninerbuffninerbuff Posts: 42,531Member, Greeter Member Posts: 42,531Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning then 5 tonight! Starting to get hot!

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

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

    Assessment:Lasagna last night.
  • ninerbuffninerbuff Posts: 42,531Member, Greeter Member Posts: 42,531Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Was hoping the DUBS would finish the series with the Clippers last night, but now it's onto to Game 6.

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

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

    Assessment: Steak and rice for dinner.

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