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"TLFC" exercise and accountability support!

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  • ninerbuffninerbuff Posts: 42,484Member, Greeter Member Posts: 42,484Member, 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: 42,484Member, Greeter Member Posts: 42,484Member, 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: 42,484Member, Greeter Member Posts: 42,484Member, 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: 42,484Member, Greeter Member Posts: 42,484Member, 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: 42,484Member, Greeter Member Posts: 42,484Member, 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: 42,484Member, Greeter Member Posts: 42,484Member, 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: 42,484Member, Greeter Member Posts: 42,484Member, 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: 42,484Member, Greeter Member Posts: 42,484Member, 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 wasn't injured, but 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.

  • ninerbuffninerbuff Posts: 42,484Member, Greeter Member Posts: 42,484Member, 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.

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