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"TLFC" exercise and accountability support!

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  • mcemino2mcemino2 Posts: 368Member, Premium Member Posts: 368Member, Premium Member
    Friday, rest day.
  • mcemino2mcemino2 Posts: 368Member, Premium Member Posts: 368Member, Premium Member
    Saturday done!

    Cardio:Ice skating, 116 minutes and 1,233 calories.

    Strength:none

    Assessment:Pork chops
  • mcemino2mcemino2 Posts: 368Member, Premium Member Posts: 368Member, Premium Member
    Sunday done!

    Cardio:Roller skating, 121 minutes and 1,201 calories.

    Strength:none

    Assessment:Chicken breast
  • 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! Well the 9ers didn't win, but it was such a close game. I'm hoping Minnesota can win tonight.

    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.
  • 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. Made my fantasy football playoffs with a win last night! Hopefully I can win the $800 1st place!

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

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

    Assessment: Fresh shrimp rolls 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! Weather is getting colder now and working on staying warmer through the day keeps me moving!

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

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

    Assessment: Pho last night for dinner.
  • mcemino2mcemino2 Posts: 368Member, Premium Member Posts: 368Member, Premium Member
    Wednesday done!

    Cardio:none

    Strength:
    front pulldown cable
    bicep curl dumbbell
    front raise dumbbell
    overhead press barbell
    bicep curl barbell
    bench press barbell
    bench press dumbbell
    lateral raise dumbbell
    bent over row dumbbell

    Assessment:Sore. Last day posting for a while. hernia surgery Friday, going to be on the DL for a month or so.
  • ninerbuffninerbuff Posts: 42,616Member, Greeter Member Posts: 42,616Member, Greeter Member
    mcemino2 wrote: »
    Wednesday done!

    Cardio:none

    Strength:
    front pulldown cable
    bicep curl dumbbell
    front raise dumbbell
    overhead press barbell
    bicep curl barbell
    bench press barbell
    bench press dumbbell
    lateral raise dumbbell
    bent over row dumbbell

    Assessment:Sore. Last day posting for a while. hernia surgery Friday, going to be on the DL for a month or so.
    Good luck on the surgery! Hopefully a fast recovery. Usually is when people are more fit.

  • 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! A break from the rain............till tomorrow's downpour.

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

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

    Assessment: Ribs and rice.
  • 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! Got a dental appointment today later in the afternoon.

    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: Fresh spring rolls for dinner.
  • ninerbuffninerbuff Posts: 42,616Member, Greeter Member Posts: 42,616Member, Greeter Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients this morning. DD has Winterguard practice this morning then later we go to the parade. I have to push the cart that carries the drummer's set down the parade route, so some extra cardio for me!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Pizza last night.

  • Safari_Gal_Safari_Gal_ Posts: 343Member, Premium Member Posts: 343Member, Premium Member
    Hi All!

    Long week! Hope all is well!

    On the menu today:

    Cardio: 45 min spin class with arm weights.

    Strength: 60 minutes with trainer. Obliques, glutes, legs on fire in a good way. I’ve built up to a minute plank!

    Assessment -
    💥Getting in the greens and wholesome eats today.
    🥬 Been loving my blue/ green algae shakes!
    🌈Yesterday made liver, onions and sautéed rainbow chard.
    🍴Roasting a small turkey tonight!

    Rest day tomorrow.
  • 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! Man what a great game yesterday! I was on the edge of my seat the whole game! 9ers back in 1st and 1st seed!!

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

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

    Assessment: Sushi for dinner last night!
  • 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. Well I passed Rd 1 of the playoffs in FFL. Now on the semi finals!

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

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

    Assessment: Sausage for dinner.
  • 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! DD has Winter Christmas concert tonight!

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

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

    Assessment: Pho last night for dinner.
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