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"TLFC" exercise and accountability support!

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  • mcemino2mcemino2 Posts: 368Member, Premium Member Posts: 368Member, Premium Member
    Wednesday done!

    Cardio:none

    Strength:
    triceps pushdown cable
    front pulldown cable
    barbell row
    lat pulldown cable
    bicep curl dumbbell
    front raise dumbbell
    overhead press barbell
    bicep curl barbell
    bench press barbell
    bench press dumbbell
    lateral raise dumbbell

    Assessment:Dentist
  • ninerbuffninerbuff Posts: 42,616Member, Greeter Member Posts: 42,616Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Gonna try and get my eye appointment done early 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: Pork chops and rice.
  • mcemino2mcemino2 Posts: 368Member, Premium Member Posts: 368Member, Premium Member
    Thursday in the books!

    Cardio:Thursday night roller skating, 92 minutes and 942 calories. 19,905 steps for the day.

    Strength:none

    Assessment:My legs are burnt out.
  • ninerbuffninerbuff Posts: 42,616Member, Greeter Member Posts: 42,616Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then off! So glad! Later today, will take DD out to look at guitars. She wants one for Xmas.

    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: Pork chops and rice again.
  • ninerbuffninerbuff Posts: 42,616Member, Greeter Member Posts: 42,616Member, Greeter Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients this morning. No comps for awhile till Winterguard starts. Some yard work to do today though.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Taco Bell last night.
  • ninerbuffninerbuff Posts: 42,616Member, Greeter Member Posts: 42,616Member, Greeter Member
    Hey gang,

    Just a little workout because I'm going to the 9ers/Packers game today!
  • mcemino2mcemino2 Posts: 368Member, Premium Member Posts: 368Member, Premium Member
    Not a football fan, but hope you had a good time!
  • mcemino2mcemino2 Posts: 368Member, Premium Member Posts: 368Member, Premium Member
    Rest days Friday and Saturday, feeling a little sore.

    Sunday:

    Cardio:Roller skating, 128 minutes and 1,239 calories.

    Strength:none

    Assessment:Wings for supper!
  • ninerbuffninerbuff Posts: 42,616Member, Greeter Member Posts: 42,616Member, Greeter Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! AHHH!!!! What a great time and what a great game yesterday!!!! I sat beside 2 Packers fans and they were disgusted the whole game. Oh well, guess that proves that are team is legit to some of the naysayers.

    Cardio: run/jog- 30 minutes (150 calories)

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

    Assessment: Fast food for dinner.
  • moogie_fitmoogie_fit Posts: 240Member, Premium Member Posts: 240Member, Premium Member
    Cardio: 30 min jog

    Strength: clean and jerk 3 working sets 95 x 5. Squats 3 working sets 185 x 5. Bench press 3 working sets 95 x 4

    Assessment: the usual food, always stick to my food because it's easy eating 3300 cals
  • mcemino2mcemino2 Posts: 368Member, Premium Member Posts: 368Member, Premium Member
    Monday done!

    Cardio:none

    Strength:
    deadlift smith machine
    bent over row barbell
    lat pulldown cable
    seated row cable
    bench press barbell
    shrug smith machine
    squat barbell
    overhead press barbell
    incline bench press barbell

    Assessment:Stir fry veggies and chicken
  • ninerbuffninerbuff Posts: 42,616Member, Greeter Member Posts: 42,616Member, Greeter Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight. Just work and a little grocery shopping.

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

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

    Assessment: Eggs and beef omelette for dinner.
  • mcemino2mcemino2 Posts: 368Member, Premium Member Posts: 368Member, Premium Member
    Tuesday down!

    Cardio:6 minutes on the rowing machine

    Strength:
    seated leg curl machine
    seated leg press machine
    leg extension machine
    seated calf raise plate
    back extension
    crunch machine
    kettlebell swings
    seated calf raise leg press machine

    Assessment:Stir fry veggies and chicken
  • ninerbuffninerbuff Posts: 42,616Member, Greeter Member Posts: 42,616Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and then 5 tonight! Man, it started raining last night and now it's storming this morning. First real rain in about 4 months.

    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.
  • ninerbuffninerbuff Posts: 42,616Member, Greeter Member Posts: 42,616Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday and Happy Thanksgiving! No clients today and I'm just doing some working out before heading over to the inlaws for a fun filled family day together. We usually start at 12pm and stay till about 7pm.

    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 for dinner.

  • mcemino2mcemino2 Posts: 368Member, Premium Member Posts: 368Member, Premium Member
    Rest day Wednesday.
  • mcemino2mcemino2 Posts: 368Member, Premium Member Posts: 368Member, Premium Member
    Thursday done!

    Cardio:roller skating, 99 minutes and 1,028 calories

    Strength:
    front pulldown cable
    barbell row
    lat pulldown cable
    bicep curl dumbbell
    front raise dumbbell
    overhead press barbell
    bicep curl barbell
    bench press barbell
    bench press dumbbell
    lateral raise dumbbell
    incline bench press barbell

    Assessment:Turkey
  • ninerbuffninerbuff Posts: 42,616Member, Greeter Member Posts: 42,616Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then off! After I get off work, putting up the Christmas tree and lights.

    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: Party food! I know I gained a couple!
  • ninerbuffninerbuff Posts: 42,616Member, Greeter Member Posts: 42,616Member, Greeter Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients this morning. Put up the tree yesterday, so it's on to decorating today.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Party leftovers.
  • ninerbuffninerbuff Posts: 42,616Member, Greeter Member Posts: 42,616Member, Greeter Member
    Big game for the 9ers today. I'll try not to stress eat.

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