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"TLFC" exercise and accountability support!

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  • ninerbuffninerbuff Posts: 42,580Member, Greeter Member Posts: 42,580Member, Greeter Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Yay football was back and I was a bum on the couch.

    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 last night.


  • ninerbuffninerbuff Posts: 42,580Member, Greeter Member Posts: 42,580Member, Greeter Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight. Half day all the rest of the week for my yard duty work.

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

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

    Assessment: Pho last night.
  • ninerbuffninerbuff Posts: 42,580Member, Greeter Member Posts: 42,580Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and then 5 tonight! After a cool few days, it's starting to heat up again.

    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 yesterday.
  • ninerbuffninerbuff Posts: 42,580Member, Greeter Member Posts: 42,580Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Damn it's gonna be hot today again.

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

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

    Assessment: Fresh shrimp rolls for dinner.
  • ninerbuffninerbuff Posts: 42,580Member, Greeter Member Posts: 42,580Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then off! In the 90's 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: Lasagne for dinner.

  • ninerbuffninerbuff Posts: 42,580Member, Greeter Member Posts: 42,580Member, Greeter Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients this morning. Maybe some yard work if it's not too hot.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Pizza for dinner last night.

  • ninerbuffninerbuff Posts: 42,580Member, Greeter Member Posts: 42,580Member, Greeter Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Well I lost again on my FFL and Survival this week. At least the 9ers did good.

    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 last night.
  • ninerbuffninerbuff Posts: 42,580Member, Greeter Member Posts: 42,580Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and then 5 tonight! So yesterday while out jogging, I got clipped by a car. They ended up driving off! I did file a report for hit and run. I eventually found the car and got the license plate and turned it into the police. Now waiting to see what happens next.

    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 rice yesterday.

    edited September 26
  • ninerbuffninerbuff Posts: 42,580Member, Greeter Member Posts: 42,580Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Been much cooler this week.

    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 chops and rice last night.

  • ninerbuffninerbuff Posts: 42,580Member, Greeter Member Posts: 42,580Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then off! Finish fixing my front loading washer 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: Taco Bell for dinner.
  • ninerbuffninerbuff Posts: 42,580Member, Greeter Member Posts: 42,580Member, Greeter Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients this morning. Just gonna kick back.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Panda express for dinner.
  • ninerbuffninerbuff Posts: 42,580Member, Greeter Member Posts: 42,580Member, Greeter Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Finally won all my FFL games! And it's my 3000th day of logging in!

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

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

    Assessment: Carl's Jr. for dinner.

  • ninerbuffninerbuff Posts: 42,580Member, Greeter Member Posts: 42,580Member, Greeter Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight. It's been a week now since my accident and my hip is better. Hired an attorney because the settlement offered by the insurance company of the driver was laughable.

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

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

    Assessment: Chicken sandwiches last night for dinner.
  • ninerbuffninerbuff Posts: 42,580Member, Greeter Member Posts: 42,580Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and then 5 tonight! Haven't been able to do much leg work lately, but may try to do some extra 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: Pork chops and rice yesterday.
  • ninerbuffninerbuff Posts: 42,580Member, Greeter Member Posts: 42,580Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! After a couple of triple digit days, it's supposed to be 30 degrees cooler today. So the mid 70's.

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

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

    Assessment: Eggs and ground beef yesterday for dinner.
  • ninerbuffninerbuff Posts: 42,580Member, Greeter Member Posts: 42,580Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then off! My DW and DD have their own things going tonight so a friend of mine want to go out to a Brazilian meat restaurant! I haven't been to one in ages.

    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 salad for dinner last night.
  • ninerbuffninerbuff Posts: 42,580Member, Greeter Member Posts: 42,580Member, Greeter Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients this morning. A little yard work today.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Man that Brazilian restaurant was cool.

  • ninerbuffninerbuff Posts: 42,580Member, Greeter Member Posts: 42,580Member, Greeter Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Looks like I'm gonna win all my FFL games again.

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

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

    Assessment: Family party yesterday so lots of food.
  • ninerbuffninerbuff Posts: 42,580Member, Greeter Member Posts: 42,580Member, Greeter Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight. It's starting to get cold fast. Lol, of course cold here in CA is the 60's.

    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.
  • ninerbuffninerbuff Posts: 42,580Member, Greeter Member Posts: 42,580Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and then 5 tonight! Just a regular Humpday!

    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 rice again.


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