"TLFC" exercise and accountability support!

ninerbuff

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.

ninerbuff

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.

ninerbuff

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.

ninerbuff

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.

ninerbuff

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.

ninerbuff

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.

ninerbuff

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.

ninerbuff

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.

ninerbuff

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.

ninerbuff

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.

ninerbuff

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.

ninerbuff

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.

ninerbuff

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.

ninerbuff

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.

ninerbuff

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.

ninerbuff

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.

ninerbuff

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.

ninerbuff

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.

ninerbuff

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.

ninerbuff

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.