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"TLFC" exercise and accountability support!

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  • ninerbuffninerbuff Member, Greeter Posts: 45,170 Member Member, Greeter Posts: 45,170 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: Lasagne and garlic bread for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 45,170 Member Member, Greeter Posts: 45,170 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today along with morning kbox class. Still have a little twinge in my heel, so still no running. Will just have to keep at it.

    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: 45,170 Member Member, Greeter Posts: 45,170 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and now I have to go to school on Wednesdays for the last 3 weeks.

    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: Lamb and salad.

  • ninerbuffninerbuff Member, Greeter Posts: 45,170 Member Member, Greeter Posts: 45,170 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: Shrimp and salad for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 45,170 Member Member, Greeter Posts: 45,170 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! After my morning clients and school yard duty, I go and get my bloodwork done for my doc.

    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: Flanken short ribs and cole slaw for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 45,170 Member Member, Greeter Posts: 45,170 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Quad day!!! Still haven't watched "Wrath of Man" but may likely do it today since I don't have much to do.

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

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

    Assessment: Chicken garlic pizza from Mountain Mike's yesterday.
  • ninerbuffninerbuff Member, Greeter Posts: 45,170 Member Member, Greeter Posts: 45,170 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule today at work plus yard duty and kickboxing class tonight. VERY DISAPPOINTED that
    MFP is no longer working on my Samsung Galaxy S6. I'm basically forced to buy a new phone to have the mobile version work.


    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: Lasagne and garlic bread for dinner.


  • ninerbuffninerbuff Member, Greeter Posts: 45,170 Member Member, Greeter Posts: 45,170 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today along with morning kbox class. Well after running yesterday, my foot still wasn't fully healed. So it hurts 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: 45,170 Member Member, Greeter Posts: 45,170 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule including yard duty at school. Wednesdays are basically a good slowdown day for me since I don't have to train arms hard at all.

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

    Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.

    Assessment: Short ribs and salad yesterday for dinner. Been wearing a plantar fasciitis boot at home to help my foot heal faster.



  • ninerbuffninerbuff Member, Greeter Posts: 45,170 Member Member, Greeter Posts: 45,170 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: Shrimp and salad for dinner.

  • ninerbuffninerbuff Member, Greeter Posts: 45,170 Member Member, Greeter Posts: 45,170 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! 4 clients this morning then yard duty, then 4 more tonight. Will likely grocery shop as well.

    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: Chicken adobo for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 45,170 Member Member, Greeter Posts: 45,170 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Quad day!!! Ended up getting HBO Max so I could watch "Friends" reunion. But then again, I've also decided to rewatch GOT for the second time. Binge watching time.

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

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

    Assessment: Chicken adobo and rice for dinner.

  • ninerbuffninerbuff Member, Greeter Posts: 45,170 Member Member, Greeter Posts: 45,170 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Last day of the month. Looking forward to next month cause school is over. Full schedule today so I'll be 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: Lasagne and garlic bread for dinner. It's so easy to make so this has been a staple the last 3 weeks.
  • ninerbuffninerbuff Member, Greeter Posts: 45,170 Member Member, Greeter Posts: 45,170 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! New month and new aspirations! Full schedule today along with morning kbox class. For now I'm just using the stepmill and walking on the treadmill until my foot is 99% 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. Okay, time to buckle down and start losing these last 20lbs.

  • ninerbuffninerbuff Member, Greeter Posts: 45,170 Member Member, Greeter Posts: 45,170 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule but no yard duty at school. Will get to go home early so I can binge watch more GOT.

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

    Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.

    Assessment: Coconut curry chicken and rice.

  • ninerbuffninerbuff Member, Greeter Posts: 45,170 Member Member, Greeter Posts: 45,170 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: Leftover coconut curry chicken and rice for dinner.

  • ninerbuffninerbuff Member, Greeter Posts: 45,170 Member Member, Greeter Posts: 45,170 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! School is almost over and I'll have more morning free time to either add clients or workout on my own.

    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: Flanken short rib for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 45,170 Member Member, Greeter Posts: 45,170 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Quad day!!! Just gotta do laundry and clean a little bit. Then more binge watching GOT.

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

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

    Assessment: Shrimp and salad for dinner.

  • ninerbuffninerbuff Member, Greeter Posts: 45,170 Member Member, Greeter Posts: 45,170 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule today and

    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: Lasagne and garlic bread for dinner.

  • ninerbuffninerbuff Member, Greeter Posts: 45,170 Member Member, Greeter Posts: 45,170 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. Looking forward to taking a nap this afternoon.

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

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

    Assessment: Flanken short ribs and brocoli for dinner.
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