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"TLFC" exercise and accountability support!

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  • Sen107Sen107 Member Posts: 58 Member Member Posts: 58 Member
    Hey!

    Cardio: 0

    Strength: Legs- Barbell squat, Leg extension, Glute raises

    Assessment: Steak and sweet p
  • Sen107Sen107 Member Posts: 58 Member Member Posts: 58 Member
    Hey!


    Cardio: Incline Treadmill 30 minutes

    Strength: Chest/Tris- Planks, bench press, barbell shoulder press, db press, superset db flys, cable flys, bb skull crusher, rope pull down, superset rope extension

    Assessment: Chicken lettuce wraps
  • mcemino2mcemino2 Member Posts: 429 Member Member Posts: 429 Member
    Catch up time!

    Friday:rest day

    Saturday:cardio:ice skating, 95 minutes and 686 calories

    Sunday:cardio: roller skating, 138 minutes and 1496 calories

    Assessment:Asian buffet Saturday. I think my fitness tracker is screwy, ice skating is much more physically demanding, but it always shows less calorie burn. Plus they don't list ice skating, have to use inline skating, close, but not the same thing.
  • ninerbuffninerbuff Member, Greeter Posts: 42,868 Member Member, Greeter Posts: 42,868 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Back to the grind!

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

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

    Assessment: Had an okay weekend. Panda Express for dinner last night.

  • Sen107Sen107 Member Posts: 58 Member Member Posts: 58 Member
    Hey!

    Cardio: 30 mins elliptical

    Strength: Back/Bis-Planks, Weighted pull ups, weighted chin ups, bent over barbell rows, machine bent over rows, lat pull downs, barbell curl, superset db curl, barbell preacher curl

    Assessment: Beef Sandwich
  • mcemino2mcemino2 Member Posts: 429 Member Member Posts: 429 Member
    Monday done!

    Cardio:10 minutes on the rowing machine, 11,451 steps for the day

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

    Assessment:chicken and tuna
  • ninerbuffninerbuff Member, Greeter Posts: 42,868 Member Member, Greeter Posts: 42,868 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight. Little fog this morning. Where I live we have giant windmills and they are just poking out of the fog and you can't see the hills underneath. Looks cool!

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

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

    Assessment: Steak, rice and vegetables.

  • Sen107Sen107 Member Posts: 58 Member Member Posts: 58 Member
    Hey!

    Doing heavier and heavier squats. Loving progressively overloading.

    Cardio: 0

    Strength: Legs- Barbell squat, Leg extension, Hamstring curl
  • ninerbuffninerbuff Member, Greeter Posts: 42,868 Member Member, Greeter Posts: 42,868 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and then 5 tonight! Pretty cold this morning. Lol, that means under 40 here in California!

    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 for dinner.

  • Sen107Sen107 Member Posts: 58 Member Member Posts: 58 Member
    Hey!

    Full rest day today.

    Cardio:

    Strength:

    Assessment: Chicken wrap with veggies
  • mcemino2mcemino2 Member Posts: 429 Member Member Posts: 429 Member
    Dentist appointment yesterday morning, didn't get my normal "killing time" before work to post.

    Tuesday:

    Cardio:10 minutes on the rowing machine, 10,380 steps for the day

    Strength:
    seated leg curl machine
    seated leg press
    leg extension machine
    seated calf raise leg press machine
    back extension machine
    crunch machine
    weight sled

    Assessment:love the weight sled, new addition at the gym

    Wednesday:

    Cardio:5 minutes on the rowing machine, 10,240 steps for the day

    Strength:
    bicep curl dumbbell
    bicep curl barbell
    bench press barbell
    incline bench press barbell
    overhead press dumbbell
    bent over row dumbbell

    Assessment:First 3 day workout week since surgery.
  • ninerbuffninerbuff Member, Greeter Posts: 42,868 Member Member, Greeter Posts: 42,868 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Helping my DD tonight with her homework studies for a big test tomorrow.

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

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

    Assessment: Steak and eggs for dinner.

  • Sen107Sen107 Member Posts: 58 Member Member Posts: 58 Member
    Hey!


    Cardio: Incline Treadmill 30 minutes

    Strength: Chest/Tris- Planks, bench press, barbell shoulder press, db press, superset db flys, cable flys, bb skull crusher, rope pull down, superset rope extension

    Assessment: Chicken drum sticks and sweet potatoes
  • mcemino2mcemino2 Member Posts: 429 Member Member Posts: 429 Member
    Thursday done!

    Cardio:roller skating, 75 minutes and 888 calories. 14,575 steps for the day.

    Strength:none

    Assessment:chicken and salsa
  • ninerbuffninerbuff Member, Greeter Posts: 42,868 Member Member, Greeter Posts: 42,868 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then off! Little bit of clean up today because we got a comp tomorrow (all day) and then SUPERBOWL SUNDAY to watch my 49ers (all day) at my uncle's house!

    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: Pho last night.
  • Sen107Sen107 Member Posts: 58 Member Member Posts: 58 Member
    Hey!

    Cardio: 30 mins elliptical

    Strength: Back/Bis-Planks, Weighted pull ups, weighted chin ups, bent over barbell rows, machine bent over rows, lat pull downs, barbell curl, superset db curl, barbell preacher curl

    Assessment: Chicken and veggie stir fry
  • ninerbuffninerbuff Member, Greeter Posts: 42,868 Member Member, Greeter Posts: 42,868 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients this morning. DD has second comp today. All day affair.
    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Steak burrito for dinner.
  • Sen107Sen107 Member Posts: 58 Member Member Posts: 58 Member
    Hey!

    Finally up to squatting 225lbs again. Didn't want to reinjure anything so I stopped after squats. Did about 6-7 sets though. Down about 9 lbs since Jan 2 too.

    Cardio: 0

    Strength: Legs- Barbell squat

    Assessment: Chicken and veggie stir fry
  • ninerbuffninerbuff Member, Greeter Posts: 42,868 Member Member, Greeter Posts: 42,868 Member
    Hey gang,

    Happy SUPERBOWL SUNDAY!!!!! I rep the 49ers and have since the mid 70's so I'm PARTYING today! Hoping for a win ( I believe they totally will) and will recap on Monday!!!! GO 9ERS!!!!!!!
  • Sen107Sen107 Member Posts: 58 Member Member Posts: 58 Member
    Hey!


    Cardio: Elliptical 30 minutes

    Strength: Chest/Tris- Leg raises, bench press, barbell shoulder press, db press, superset db flys, cable flys, bb skull crusher, rope pull down, superset rope extension

    Assessment: Turkey bacon omelette with egg whites
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