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"TLFC" exercise and accountability support!

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  • evahbuckevahbuck Member Posts: 12 Member Member Posts: 12 Member
    Hi!
    New to this thread! Thanks for having me.
    Strength: (Back) bent over rows -20lb dbs, single arm rows -25lbs, superwoman, renegade rows -20lbs, DB pullover (arms wide) -20lbs. 4 sets of 10-12 reps
    Cardio- 14 Minute HIIT program on max trainer
    Food- programmed for success!
  • ninerbuffninerbuff Member, Greeter Posts: 42,867 Member Member, Greeter Posts: 42,867 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients this morning. DD has comp today. But at least we'll be done by 3pm.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Pizza for dinner.

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

    SATURDAY

    Cardio: 10 mins treadmill

    Strength: Back/Bis-Deadlift, bent over barbell rows, weighted pull ups, weighted chin ups,machine bent over row, barbell curl, db curl

    Assessment: Chicken wings

    SUNDAY

    Cardio: 0

    Strength: Legs- Barbell squat, lunges, hamstring curl

    Assessment: Cauliflower pizza
  • ninerbuffninerbuff Member, Greeter Posts: 42,867 Member Member, Greeter Posts: 42,867 Member
    Welcome evahbuck!
  • ninerbuffninerbuff Member, Greeter Posts: 42,867 Member Member, Greeter Posts: 42,867 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Another good weekend especially for my DD's Winterguard team who took 1st out of their division of 10 schools who competed.

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

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

    Assessment: Panda Express for dinner last night. Workouts have been going well since I've upped the intensity more with less rest time.

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

    Cardio: Incline treadmill 30 minutes

    Strength: Chest/Tris- bench press, barbell shoulder press, db press, cable flys, tricep rope pulldown

    Assessment: Chicken legs
  • evahbuckevahbuck Member Posts: 12 Member Member Posts: 12 Member
    Hi!
    Cardio- 20 mins of HIIT on Bowflex MAX Trainer
    (Approx 250 cals)

    Strength- shoulders and tri’s- 4 sets of 12 reps each- DB shoulder press (25lbs), front raises (15 lbs), lateral raises (15 lbs), skull crushers (15 lbs), DB kickbacks (25 lbs), and my personal favorite body weight dips (3 sets of 15 with a finisher of 20)

    Assessment- ground beef and veggie stir fry with brown rice and a fried egg on top- dessert- mixed berries with cool whip!
  • ninerbuffninerbuff Member, Greeter Posts: 42,867 Member Member, Greeter Posts: 42,867 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight. Grocery shopping today.

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

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

    Assessment: Keilbasa sausage for dinner.
  • Sen107Sen107 Member Posts: 58 Member Member Posts: 58 Member
    Hey!

    Cardio: 30 mins treadmill

    Strength: Back/Bis-Deadlift, bent over barbell rows, weighted pull ups, barbell curl, db curl

    Assessment: Salmon and veggies
  • Sen107Sen107 Member Posts: 58 Member Member Posts: 58 Member
    evahbuck wrote: »
    Hi!
    New to this thread! Thanks for having me.
    Strength: (Back) bent over rows -20lb dbs, single arm rows -25lbs, superwoman, renegade rows -20lbs, DB pullover (arms wide) -20lbs. 4 sets of 10-12 reps
    Cardio- 14 Minute HIIT program on max trainer
    Food- programmed for success!

    Welcome! I'm new too!
  • evahbuckevahbuck Member Posts: 12 Member Member Posts: 12 Member
    Hello!

    Leg day-
    15 minute stairs on max trainer
    DB step ups with 30lbs -12 reps/leg
    Single-Leg Hip Thrusts -12 reps/leg
    Calf raises- 1 min
    Glute Bridges with band- 1 min
    Glute kickbacks with band- 1 min
    4 sets of this circuit with 3 minute rest in between
    MetCon finisher! (Ladder with push-ups/taps and DB deadlifts)

    Assessment- roast beef, sweet potatoes, salad for dinner
  • ninerbuffninerbuff Member, Greeter Posts: 42,867 Member Member, Greeter Posts: 42,867 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and then 5 tonight! DD has finals today so short day of school for her.

    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, eggs and rice for dinner.

  • evahbuckevahbuck Member Posts: 12 Member Member Posts: 12 Member
    Hi!

    Fasting for Ash Wednesday today so light walk (40 minutes) and a core circuit (8 minutes)

    Minestrone Soup and berries for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 42,867 Member Member, Greeter Posts: 42,867 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Getting assessment done on house today for refinance. Lol, my DW said to clean up!

    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 adobo and vegetables last night!
  • Sen107Sen107 Member Posts: 58 Member Member Posts: 58 Member
    Hey

    Wednesday- Rest day

    Cardio: 0

    Strength: Legs- Barbell squat, lunges, hamstring curl

    Assessment: Egg whites, ham, spinach, onions
  • ninerbuffninerbuff Member, Greeter Posts: 42,867 Member Member, Greeter Posts: 42,867 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then off! No yard duty today, so I'm gonna just chill and play some Madden since I miss football.

    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 adobo leftovers.
  • Sen107Sen107 Member Posts: 58 Member Member Posts: 58 Member
    Hey!

    Cardio: Incline treadmill 30 minutes

    Strength: Chest/Tris- bench press, barbell shoulder press, db press, cable flys, tricep rope pulldown

    Assessment: Fajita chickpea pasta
  • ninerbuffninerbuff Member, Greeter Posts: 42,867 Member Member, Greeter Posts: 42,867 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients this morning. No comp for DD for the next 2 weeks, which means I can do some stuff here at home. Bought a pole saw and am trimming branches today.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Panera for dinner because it's donating to the band program.
  • ninerbuffninerbuff Member, Greeter Posts: 42,867 Member Member, Greeter Posts: 42,867 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Good weekend cause I got things done! Garage is clean and I cleaned up all the debris out in the yard. 3rd trimester for my DD starts today!

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

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

    Assessment: Italian last night. I had meatball with zucchini noodles.

  • ninerbuffninerbuff Member, Greeter Posts: 42,867 Member Member, Greeter Posts: 42,867 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight. Just a basic day. Couple of new clients this week though.

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

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

    Assessment: Left overs from Italian last night.

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