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"TLFC" exercise and accountability support!

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  • ninerbuffninerbuff Posts: 42,524Member, Greeter Member Posts: 42,524Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then off! A relaxing weekend this week.

    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: Chicken Artisan sandwich.

  • ninerbuffninerbuff Posts: 42,524Member, Greeter Member Posts: 42,524Member, Greeter Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients this morning. Gonna clean my solar panels today.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Mexican last night for dinner.
  • ninerbuffninerbuff Posts: 42,524Member, Greeter Member Posts: 42,524Member, Greeter Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Back to the grind before holiday time!

    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.
  • bjdavidson964bjdavidson964 Posts: 265Member Member Posts: 265Member Member
    Admire your dedication and encouragement from reading earlier posts. Gonna join in!

    Cardio: walk/jog- 90 minutes (564 calories, 5.72 miles with a number of hills)

    Strength: 100 kettlebell swings (20 lbs), 5 pushups (part of a kettlebell/pushup challenge here on MFP)

    Assessment: Met calorie goal. Didn't get enough protein in. More carbs and sodium than I would have wished.
  • ninerbuffninerbuff Posts: 42,524Member, Greeter Member Posts: 42,524Member, Greeter Member
    Welcome bjdavidson964!
  • ninerbuffninerbuff Posts: 42,524Member, Greeter Member Posts: 42,524Member, Greeter Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight! Gotta finish cleaning up the house cause BIL and SIL are staying with us over the holiday.

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

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

    Assessment: Prawns and salad last night.
  • bjdavidson964bjdavidson964 Posts: 265Member Member Posts: 265Member Member
    Good evening!

    Cardio: Walk - 30min 158 calories
    Aerobics - 60min 293 calories

    Strength: (5 goblet squats, 10
    kettlebell swings) 5x,
    8 PushUps

    Assessment: Met calorie goal, but
    another day of lower than desired
    protein intake.
  • ninerbuffninerbuff Posts: 42,524Member, Greeter Member Posts: 42,524Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning then 5 tonight! Have a new client this evening and she's apparently really shy to workout, but I'm usually pretty good at helping people get over shyness in the gym.

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

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

    Assessment: Shrimp salad last night.
  • bjdavidson964bjdavidson964 Posts: 265Member Member Posts: 265Member Member
    Good Evening!

    Cardio: Walk - 90min 467 calories

    Strength: 25 goblet squats, 50 kettlebell swings, 10 PushUps

    Assessment: Met calorie goal. Pain in left knee when doing squats so had to forgo my BodyPump class. Took it easy today.
  • ninerbuffninerbuff Posts: 42,524Member, Greeter Member Posts: 42,524Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday and Happy 4th! Just 3 clients this morning then rest of the day off! Visiting my FIL 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: KFC for dinner!

  • bjdavidson964bjdavidson964 Posts: 265Member Member Posts: 265Member Member
    Good Evening! Happy 4th!

    Cardio: Walk - 120 min 663 calories

    Strength: (30 kettle bell swings, 10 goblet squats) 2x, 10 PushUps

    Assessment: Met calorie goal only due to exercise. :#
  • ninerbuffninerbuff Posts: 42,524Member, Greeter Member Posts: 42,524Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then off! May go see Spiderman 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: All kinds of Filipino foods. I gained weight.
  • bjdavidson964bjdavidson964 Posts: 265Member Member Posts: 265Member Member
    Good Evening!

    Cardio: Walk - 90 min 427 calories

    Strength: 100 kettle bell swings

    Assessment: Snacking got the best of me today!
    edited July 6
  • ninerbuffninerbuff Posts: 42,524Member, Greeter Member Posts: 42,524Member, Greeter Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients this morning. Some yard work to do and gonna try to watch Spiderman!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Left overs from FIL's house.
  • bjdavidson964bjdavidson964 Posts: 265Member Member Posts: 265Member Member
    Good Evening!

    Cardio: Walk/Jog - 125 min 627 calories

    Strength:

    Assessment: Dinner out for our son's birthday - salmon & kale salad
  • bjdavidson964bjdavidson964 Posts: 265Member Member Posts: 265Member Member
    Good Evening!

    Cardio: Zumba - (60 min, 302 calories),
    Walk - 12 min (0.80 mi, 77 calories), saw rain on the horizon, had hoped to get at least 2 miles in.

    Strength: 25 Goblet squats, 50 Kettlebell swings, 12 PushUps

    Assessment: Met calorie goal
  • ninerbuffninerbuff Posts: 42,524Member, Greeter Member Posts: 42,524Member, Greeter Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Had a great time over the week with my BIL, SIL and niece and nephew staying with us. Always fun when family stays for awhile.

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

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

    Assessment: Taco Bell for dinner.
  • ninerbuffninerbuff Posts: 42,524Member, Greeter Member Posts: 42,524Member, Greeter Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight! Taking my DD out for driving lesson today. Wish me luck.

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

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

    Assessment: Steak, rice and spinach yesterday for dinner.

  • bjdavidson964bjdavidson964 Posts: 265Member Member Posts: 265Member Member
    Good Evening!

    Cardio: STRONG by Zumba - (54 min, 272 calories),
    Elliptical - 33 min (5.65 mi, 187 calories).

    Strength: 25 Goblet squats, 150 Kettlebell swings, 25 PushUps

    Assessment: Met calorie goal
  • ninerbuffninerbuff Posts: 42,524Member, Greeter Member Posts: 42,524Member, Greeter Member
    Good Evening!

    Cardio: STRONG by Zumba - (54 min, 272 calories),
    Elliptical - 33 min (5.65 mi, 187 calories).

    Strength: 25 Goblet squats, 150 Kettlebell swings, 25 PushUps

    Assessment: Met calorie goal
    Keep it up! My wife is a Zumba instructor and always tries to get me to do Strong!

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