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"TLFC" exercise and accountability support!

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  • ninerbuffninerbuff Member, Greeter Posts: 45,678 Member Member, Greeter Posts: 45,678 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kbox today. Longest day of my week.

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

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.

    Assessment: Lamb, salad and rice.

  • madbowman1745madbowman1745 Member Posts: 5 Member Member Posts: 5 Member
    ok i will add them thank you
  • ninerbuffninerbuff Member, Greeter Posts: 45,678 Member Member, Greeter Posts: 45,678 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! Full schedule to finish off my weekend.

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

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

    Assessment: Chicken adobo and rice for dinner.

  • ninerbuffninerbuff Member, Greeter Posts: 45,678 Member Member, Greeter Posts: 45,678 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Not much going on except my regular cleaning, grocery and laundry stuff.

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

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

    Assessment: Sushi for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 45,678 Member Member, Greeter Posts: 45,678 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kbox class tonight. After a full week of school now, today I go in and see if their were any kids that were tested postitive for COVID.

    Cardio: walk - 350 calories

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

    Assessment: Lasagna and french bread for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 45,678 Member Member, Greeter Posts: 45,678 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. Well just one kid got COVID in school. That's a relief.

    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 corn for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 45,678 Member Member, Greeter Posts: 45,678 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! New month and new aspirations! Best of all, FOOTBALL IS BACK!!!!!!

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

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

    Assessment: Lamb and broccoli yesterday for dinner.



  • ninerbuffninerbuff Member, Greeter Posts: 45,678 Member Member, Greeter Posts: 45,678 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kbox today. Longest day of my week.

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

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.

    Assessment: Flanken short ribs and salad for dinner.

  • ninerbuffninerbuff Member, Greeter Posts: 45,678 Member Member, Greeter Posts: 45,678 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! Full schedule and had to come in extra early to cover for sick employee.

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

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

    Assessment: Flanken short ribs and rice.
  • ninerbuffninerbuff Member, Greeter Posts: 45,678 Member Member, Greeter Posts: 45,678 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Regular cleaning, grocery and laundry stuff and getting ready for FFL draft!!!!!

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

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

    Assessment: Sushi for dinner.

  • ninerbuffninerbuff Member, Greeter Posts: 45,678 Member Member, Greeter Posts: 45,678 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kbox class tonight. No school, so no yard duty.

    Cardio: walk - 350 calories

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

    Assessment: Korean barbecue for dinner last night.
  • ninerbuffninerbuff Member, Greeter Posts: 45,678 Member Member, Greeter Posts: 45,678 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. Back to schedule after holiday.

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

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

    Assessment: Pork sausage and salad for dinner.
  • ninerbuffninerbuff Member, Greeter Posts: 45,678 Member Member, Greeter Posts: 45,678 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! My earliest workday. First client at 6:45am. Good thing it's also the regular short day at school.

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

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

    Assessment: Steak and vegetables.

  • ninerbuffninerbuff Member, Greeter Posts: 45,678 Member Member, Greeter Posts: 45,678 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kbox today.

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

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.

    Assessment: Pork sausage, rice and salad.
  • ninerbuffninerbuff Member, Greeter Posts: 45,678 Member Member, Greeter Posts: 45,678 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! Full schedule and two new clients today.

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

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

    Assessment: Flanken short ribs and rice.
  • ninerbuffninerbuff Member, Greeter Posts: 45,678 Member Member, Greeter Posts: 45,678 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Regular cleaning, grocery and laundry today.

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

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

    Assessment: Lamb and vegetables yesterday.
  • ninerbuffninerbuff Member, Greeter Posts: 45,678 Member Member, Greeter Posts: 45,678 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kbox class tonight. Still so hot here and likely will be till November.

    Cardio: walk - 350 calories

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

    Assessment: Sushi for dinner.

  • ninerbuffninerbuff Member, Greeter Posts: 45,678 Member Member, Greeter Posts: 45,678 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. Still hot here.

    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 for dinner.

  • ninerbuffninerbuff Member, Greeter Posts: 45,678 Member Member, Greeter Posts: 45,678 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! My earliest workday. First client at 6:45am. Good thing it's also the regular short day at school.

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

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

    Assessment: Steak and vegetables.



  • ninerbuffninerbuff Member, Greeter Posts: 45,678 Member Member, Greeter Posts: 45,678 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kbox today.

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

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.

    Assessment: Flanken short rib, green beans and rice for dinner.

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