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"TLFC" exercise and accountability support!

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  • ninerbuffninerbuff Member, Greeter Posts: 43,281 Member Member, Greeter Posts: 43,281 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Not much to do except grocery shop and laundry and some house cleaning.

    Cardio: walking- 90 min (500 calories)

    Strength: core- crunches, leg lifts

    Assessment: Lamb and salad for dinner.

  • ninerbuffninerbuff Member, Greeter Posts: 43,281 Member Member, Greeter Posts: 43,281 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Well 9ers won, but injuries piled up. Hopefully recovery for most them will have them play in a couple of weeks.

    Cardio: walk/run (sprints)- 500 calories

    Strength: shoulders- cable front raise, face pulls, side laterals, straight arm pulldowns. 4x12,10,8,6

    Assessment: Taco Bell yesterday for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 43,281 Member Member, Greeter Posts: 43,281 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Lol, barely won my FFL game by .31 last night after that kick by Carlson for the Raiders.

    Cardio: jog/walk- 90 minutes (500 calories)

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

    Assessment: Chicken adobo and rice for dinner.

  • ninerbuffninerbuff Member, Greeter Posts: 43,281 Member Member, Greeter Posts: 43,281 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Nice day today. Gonna wash all this ash off my van now that fires have reduced and no smoke in the air.

    Cardio: jog/walk- 90 minutes (500 calories)

    Strength: chest- cable incline press, cable flyes, cable chest press, pushups. 4x 12,10,6.

    Assessment: Siopao and salad for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 43,281 Member Member, Greeter Posts: 43,281 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Spent this morning cleaning my solar panels of ash from all the fires.

    Cardio: walk/jog- 90 minutes (500 calories)

    Strength: biceps- horizontal cable curls, standing cable curls, overhead cable curls 4x12,10,8,6

    Assessment: Steak and salad for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 43,281 Member Member, Greeter Posts: 43,281 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! Building a box to give me more height when I squat with my cable machine. Getting too hard to lift the cables handles up to my shoulders.

    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: Spaghetti and meatballs for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 43,281 Member Member, Greeter Posts: 43,281 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Not much to do except grocery shop and laundry and some house cleaning.

    Cardio: walking- 90 min (500 calories)

    Strength: core- crunches, leg lifts

    Assessment: Baby back ribs and salad last night.
  • ninerbuffninerbuff Member, Greeter Posts: 43,281 Member Member, Greeter Posts: 43,281 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Great win by the 9er backups. But now the schedule is gonna get tougher.

    Cardio: walk/run (sprints)- 500 calories

    Strength: shoulders- cable front raise, face pulls, side laterals, straight arm pulldowns. 4x12,10,8,6

    Assessment: Homemade hamburgers for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 43,281 Member Member, Greeter Posts: 43,281 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Man, the loss of Barkley is showing on my FFL team. Got annihilated this week.

    Cardio: jog/walk- 90 minutes (500 calories)

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

    Assessment: Steak and salad for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 43,281 Member Member, Greeter Posts: 43,281 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Fires nearby leaving smoke in the air again.

    Cardio: jog/walk- 90 minutes (500 calories)

    Strength: chest- cable incline press, cable flyes, cable chest press, pushups. 4x 12,10,6.

    Assessment: Lamb and salad for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 43,281 Member Member, Greeter Posts: 43,281 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! New month! New aspirations and goals! Helping at the school again.

    Cardio: walk/jog- 90 minutes (500 calories)

    Strength: biceps- horizontal cable curls, standing cable curls, overhead cable curls 4x12,10,8,6

    Assessment: Chicken curry and rice for dinner.

    edited October 1
  • ninerbuffninerbuff Member, Greeter Posts: 43,281 Member Member, Greeter Posts: 43,281 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! Well, the good news is that I may be going back to work next week once my gym reopens.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: triceps- cable pressdowns, cable overhead extensions, cross cable tricep extensions, close grip pushups 4 x12,10,8, 6

    Assessment: Lamb and salad yesterday.
  • ninerbuffninerbuff Member, Greeter Posts: 43,281 Member Member, Greeter Posts: 43,281 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Not much to do except grocery shop and laundry and some house cleaning.

    Cardio: walking- 90 min (500 calories)

    Strength: core- crunches, leg lifts

    Assessment: Chicken curry and rice for dinner.

  • ninerbuffninerbuff Member, Greeter Posts: 43,281 Member Member, Greeter Posts: 43,281 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Horrible day of football for me yesterday. My team lost and so did my FFL team. Today I go to DMV to get REAL ID done because my driver's license expires in January.

    Cardio: walk/run (sprints)- 500 calories

    Strength: shoulders- cable front raise, face pulls, side laterals, straight arm pulldowns. 4x12,10,8,6

    Assessment: Keilbasa sausage and salad for dinner.

  • ninerbuffninerbuff Member, Greeter Posts: 43,281 Member Member, Greeter Posts: 43,281 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Just a regular day. Waiting for call for when our staff meeting is before going back to work on Friday.

    Cardio: jog/walk- 90 minutes (500 calories)

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

    Assessment: Steak and salad for dinner.

  • ninerbuffninerbuff Member, Greeter Posts: 43,281 Member Member, Greeter Posts: 43,281 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! MY FIRST DAY BACK TO WORK!!!!!! WOOO HOOO!!!!!!!!

    Cardio: jog/walk- 90 minutes (500 calories)

    Strength: chest- cable incline press, cable flyes, cable chest press, pushups. 4x 12,10,6.

    Assessment: Flanken short ribs and salad.

  • ninerbuffninerbuff Member, Greeter Posts: 43,281 Member Member, Greeter Posts: 43,281 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! While it was mostly just cleaning and rearranging gym equipment, it was SO GOOD to be back in my gym!!!!!! Officially reopen tomorrow!!!!!!!

    Cardio: walk/jog- 90 minutes (500 calories)

    Strength: biceps- horizontal cable curls, standing cable curls, overhead cable curls 4x12,10,8,6

    Assessment: Lamb chops for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 43,281 Member Member, Greeter Posts: 43,281 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! So excited about re opening I forgot to post yesterday.

    Cardio: walking- 90 min (500 calories)

    Strength: core- crunches, leg lifts

    Assessment: Didn't cook. Western bacon cheeseburger yesterday for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 43,281 Member Member, Greeter Posts: 43,281 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Another horrible weekend for me for football. 9ers got waxed and so did my FFL team.

    Cardio: walk/run (sprints)- 500 calories

    Strength: shoulders- cable front raise, face pulls, side laterals, straight arm pulldowns. 4x12,10,8,6

    Assessment: Baby back ribs and salad last night.
  • ninerbuffninerbuff Member, Greeter Posts: 43,281 Member Member, Greeter Posts: 43,281 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! A quick doctors appointment this morning and then just work today.

    Cardio: jog/walk- 90 minutes (500 calories)

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

    Assessment: Steak and salad for dinner.
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