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"TLFC" exercise and accountability support!

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  • ninerbuffninerbuff Member, Greeter Posts: 44,849 Member Member, Greeter Posts: 44,849 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! Full day today. A few clients this morning and evening. I'll also just shop for groceries tonight so I don't have to tomorrow.

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

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

    Assessment: Pork adobo and rice for dinner.

  • ninerbuffninerbuff Member, Greeter Posts: 44,849 Member Member, Greeter Posts: 44,849 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Quad day and then later a little cleaning and laundry. Daughter gets first COVID shot today.

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

    Strength: quatds- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6

    Assessment: Popeye's chicken sandwich for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 44,849 Member Member, Greeter Posts: 44,849 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule today at work plus yard duty and kickboxing class tonight. Long day but should be fun.

    Cardio: walk/run (sprints)- 500 calories

    Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6

    Assessment: Spagetti with meat sauce for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 44,849 Member Member, Greeter Posts: 44,849 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today along with morning kbox class. Foot is feeling much better, but still going to wait untill fully healed before running again.

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

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

    Assessment: Steak and salad.
  • ninerbuffninerbuff Member, Greeter Posts: 44,849 Member Member, Greeter Posts: 44,849 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule but school to do so I get to go home early on first shift. But second shift is packed till 7pm tonight.

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

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns 4x 12,10,6.

    Assessment: Shrimp and salad for dinner last night.

  • ninerbuffninerbuff Member, Greeter Posts: 44,849 Member Member, Greeter Posts: 44,849 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! A couple of clients, then kbox, then school then come back later for full evening schedule. Long day.

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

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

    Assessment: Lamb and salad for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 44,849 Member Member, Greeter Posts: 44,849 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! Full day today. A few clients this morning and evening. Still getting used to a much longer schedule than I used to do before COVID.

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

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

    Assessment: Pizza for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 44,849 Member Member, Greeter Posts: 44,849 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Quad day and then later a little cleaning and laundry. Will get a haircut and pedicure today as well.

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

    Strength: quatds- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6

    Assessment: Vietnamese for dinner last night.
  • ninerbuffninerbuff Member, Greeter Posts: 44,849 Member Member, Greeter Posts: 44,849 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 5 clients this morning, then school, then 4 this evening and kickboxing class. Monday is always busy.

    Cardio: walk/run (sprints)- 500 calories

    Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6

    Assessment: Coconut chicken curry for dinner.

  • ninerbuffninerbuff Member, Greeter Posts: 44,849 Member Member, Greeter Posts: 44,849 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today along with morning kbox class. My kbox shoes help with my plantar faciitis, but I'm really missing my interval running right now.

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

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

    Assessment: Left over coconut curry chicken for dinner.

  • ninerbuffninerbuff Member, Greeter Posts: 44,849 Member Member, Greeter Posts: 44,849 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule but no school to do so I get to go home early on first shift.

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

    Strength:biceps- barbell curls, dumbbell alternate curls, preacher curl, high cable curl. 4x12,10,8 6

    Assessment: Steak and salad for dinner.



  • ninerbuffninerbuff Member, Greeter Posts: 44,849 Member Member, Greeter Posts: 44,849 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! A couple of clients, then kbox, then school then come back later for full evening schedule. Long day.

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

    Strength: triceps- pressdowns, cable overhead extensions, close grip bench press, reverse grip kickbacks 4x12,10,8,6

    Assessment: Homemade hamburger for dinner.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

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  • ninerbuffninerbuff Member, Greeter Posts: 44,849 Member Member, Greeter Posts: 44,849 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! Only morning clients today. After I'm done at the school, I go to my dad's to visit.

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

    Strength: back day- pullups, bent over barbell rows, seated cable rows, straight arm pulloevers 4x12,10,8,6

    Assessment: Pork chops and salad for dinner.
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