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"TLFC" exercise and accountability support!

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  • ninerbuffninerbuff Member, Greeter Posts: 43,323 Member Member, Greeter Posts: 43,323 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Grocery shop, laundry, some house cleaning and mow the lawn today.

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

    Strength: legs- squats, leg press, leg extensions, lying leg curls, stiff legged deadlifts. 4x12,10,8,6

    Assessment: Baby back ribs and salad for dinner.

  • ninerbuffninerbuff Member, Greeter Posts: 43,323 Member Member, Greeter Posts: 43,323 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! BRR getting colder here. 38 degrees and that's cold for CA. I need to bundle up more.

    Cardio: walk/run (sprints)- 500 calories

    Strength: shoulders- dumbbell side laterals, dumbell rear laterals, facepulls, front dumbbell raises, lying side lateral raise. 4x12,10,8,6

    Assessment: Sushi for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 43,323 Member Member, Greeter Posts: 43,323 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Man I need to get used to the cold now. 5am run in morning wakes me up though. Kbox class tonight.

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

    Strength: back- hammer incline rows, dumbbell rows, machine seated row, pullovers.4x12,10,8,6.

    Assessment: Steak and salad for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 43,323 Member Member, Greeter Posts: 43,323 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Brrr. Running every morning in the cold is tough. Just ordered a balaclava to help keep my neck and face warmer.

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

    Strength: chest- incline bench press, single arm cable flyes, machine dips, cable crossovers 4x 12,10,6.

    Assessment: Fresh shrimp rolls for dinner.

  • ninerbuffninerbuff Member, Greeter Posts: 43,323 Member Member, Greeter Posts: 43,323 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Just a couple of clients, kickboxing class and some time at the school as well.

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

    Strength: biceps- barbell curls, incline curls, cable curls 4x12,10,8,6

    Assessment: Lamb for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 43,323 Member Member, Greeter Posts: 43,323 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! Friday the 13th! Eh, it's always gonna be a good day for me.

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

    Strength: triceps- pressdowns, cable overhead extensions, dumbbell kickbacks, machine dips. 4x12,10,8,6

    Assessment: Lamb chops and salad for dinner.

  • ninerbuffninerbuff Member, Greeter Posts: 43,323 Member Member, Greeter Posts: 43,323 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Grocery shop, laundry, and house cleaning.

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

    Strength: legs- squats, leg press, leg extensions, lying leg curls, stiff legged deadlifts. 4x12,10,8,6

    Assessment: Lamb and salad for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 43,323 Member Member, Greeter Posts: 43,323 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! My county will likely be rolling back to purple tier tomorrow. If that happens, gyms are supposed to do outdoor workouts only. But we're keeping ours open for indoor workouts because of the protocols being much higher than that of even a hospital.

    Cardio: walk/run (sprints)- 500 calories

    Strength: shoulders- dumbbell side laterals, dumbell rear laterals, facepulls, front dumbbell raises, lying side lateral raise. 4x12,10,8,6

    Assessment: Pork chops for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 43,323 Member Member, Greeter Posts: 43,323 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! So today was rolled back to purple. Again, my gym ISN'T complying with what the county demands and we're staying open. Let's see how this plays out because we do have lawyers vying for our company in court since July on this.

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

    Strength: back- hammer incline rows, dumbbell rows, machine seated row, pullovers.4x12,10,8,6.

    Assessment: Steak and salad for dinner.

  • ninerbuffninerbuff Member, Greeter Posts: 43,323 Member Member, Greeter Posts: 43,323 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Let's see how our PD takes our gym defying the shutdown orders today. Hopefully not a problem.

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

    Strength: chest- incline bench press, single arm cable flyes, machine dips, cable crossovers 4x 12,10,6.

    Assessment: Homemade hamburgers for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 43,323 Member Member, Greeter Posts: 43,323 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Just a couple of clients, kickboxing class and some time at the school as well. So far no stop in yet by the PD. So we're staying open unless we are forced to close.

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

    Strength: biceps- barbell curls, incline curls, cable curls 4x12,10,8,6

    Assessment: Adobo for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 43,323 Member Member, Greeter Posts: 43,323 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! Just a few clients this morning, then some work at the school then the rest of the day off.

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

    Strength: triceps- pressdowns, cable overhead extensions, dumbbell kickbacks, machine dips. 4x12,10,8,6

    Assessment: Mediterenean food last night.

  • ninerbuffninerbuff Member, Greeter Posts: 43,323 Member Member, Greeter Posts: 43,323 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Grocery shop, laundry, and house cleaning. My gym is defiant against the county shutdown. We're still open even after being visited by the PD.

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

    Strength: legs- squats, leg press, leg extensions, lying leg curls, stiff legged deadlifts. 4x12,10,8,6

    Assessment: Terriyaki chicken for dinner.

  • ninerbuffninerbuff Member, Greeter Posts: 43,323 Member Member, Greeter Posts: 43,323 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! With a pending lawsuit for our business ongoing with the county, we remain open and there's nothing the city can do about it. As long as our members and visitors are adhering to protocols set by the county for ESSENTIAL businesses, we will remain open. But we go beyond it with temp checks, and consistent mask and sanitation cleaning.

    Cardio: walk/run (sprints)- 500 calories

    Strength: shoulders- dumbbell side laterals, dumbell rear laterals, facepulls, front dumbbell raises, lying side lateral raise. 4x12,10,8,6

    Assessment: Tacos for dinner yesterday.


  • ninerbuffninerbuff Member, Greeter Posts: 43,323 Member Member, Greeter Posts: 43,323 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! So glad my gym is in an alliance that is fighting for being essential in my state. Couple of clients this morning then kbox then back later for a couple of more.

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

    Strength: back- hammer incline rows, dumbbell rows, machine seated row, pullovers.4x12,10,8,6.

    Assessment: Steak and salad for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 43,323 Member Member, Greeter Posts: 43,323 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Picked up a new client but doesn't start till next week. Day before Thanksgiving is usually pretty slow.

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

    Strength: chest- incline bench press, single arm cable flyes, machine dips, cable crossovers 4x 12,10,6.

    Assessment: Lamb and salad for dinner.

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