"TLFC" exercise and accountability support!

1…4647495152…331

Replies

  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning and just one later in the evening then a TKO drop in class. It was a great and fun Christmas with my families and now it's time to burn off those extra calories consumed!

    Cardio: walk/jog- 3 miles (590 calories)

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
    4x12,10,8,6

    Assessment: Culture food to the max!
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! One client this morning, then 2 tonight. Kick back day and watching football later tonight.

    Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)

    Strength:chest- incline bench, Hammer bench, dips, seated flyes.4x12,10,8,6

    Assessment: Leftovers from Christmas on the table.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning, one this evening then TKO class. Lunch and MIL with my family later this afternoon.

    Cardio: jog/walk- 3 miles (600 calories)

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 4x12,10,8,6

    Assessment: It's been an eating week.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Just kbox and strength class instruction this morning. Then off to the store to find a helmet for my DD who got a bike for Christmas.

    Cardio:kickboxing- 60 min 350 calories

    Strength: NONE

    Assessment: Lots of eating yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Saturday, all!

    Signed up for a 5k at the end of March. A friend and I are becoming jogging partners to get ourselves in shape for it. Looking forward to a real goal to start the new year off right.

    Cardio: 30 minutes, walk/jog mix. 1.5 miles.


    Food: a little under.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Sunday!!

    Strength Training:

    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.
    Squats - Frog: 3x10.
    Push ups: 3x10
    Diamond pushups: 3x10
    Tricep pushups: 3x10
    Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks, 5x15sec superman.
    Jump burpees w/o pushup: 3x10

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Happy Saturday, all!

    Signed up for a 5k at the end of March. A friend and I are becoming jogging partners to get ourselves in shape for it. Looking forward to a real goal to start the new year off right.

    Cardio: 30 minutes, walk/jog mix. 1.5 miles.


    Food: a little under.
    Alright brandi! I may do one this year as well!
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! One client this morning, then part time tonight! I've actually started my "resolution" today instead of tomorrow so that I don't wait a week! Happy New year to all and let's make this the best year ever!

    Cardio: jog/walk- 3 miles (560 calories)

    Strength: quads- leg press 1x50,1x40,1x30,1x20,1x18

    Assessment: Weekend was a bust, but now it's on to better things!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy New Year, everyone!

    Monday: Cardio: walk/jog mix for 1.5 miles. Took 32 minutes.

    Food: on target.

    Looking forward to reaching my final weight goal in 2013!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    New Year's Day!

    Strength training:

    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.
    Squats - Frog: 3x10.
    Squats with calf raises: 3x10.
    Forward lunges: 3x10.
    Push ups: 3x10
    Diamond pushups: 3x10
    Tricep pushups: 3x10
    Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks, 5x15sec superman.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    New Year's Day!

    Strength training:

    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.
    Squats - Frog: 3x10.
    Squats with calf raises: 3x10.
    Forward lunges: 3x10.
    Push ups: 3x10
    Diamond pushups: 3x10
    Tricep pushups: 3x10
    Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks, 5x15sec superman.

    Food: on target.
    Happy New Year brandi! Let's kick *kitten* this year!!
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Happy New Year 2013!! Looking forward to this year since I'm turning 49 and I'm a huge 49er fan!!! No clients or classes today so I can just go workout!!

    Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)

    Strength:hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 4x12,10,8,6

    Assessment: Ready to achieve goals and success!
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning and just one later in the evening then a TKO drop in class. Been using battle ropes in class and having fun!!!

    Cardio: walk/jog- 3 miles (590 calories)

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
    4x12,10,8,6

    Assessment:Well within calories and macros!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Wednesday!!

    Cardio: walk/jog mix. 2.69 miles. Ran out in the cold with a friend as part of our 5K training.

    Food: under.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! One client this morning, then 2 tonight. Finishing putting away Christmas decorations the rest of the day.

    Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)

    Strength:chest- incline bench, Hammer bench, dips, seated flyes.4x12,10,8,6

    Assessment: Left overs from New Years. I had spring rolls and a couple of cookies.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning, one this evening then TKO class. New clients lined up for next week.

    Cardio: jog/walk- 3 miles (600 calories)

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 4x12,10,8,6

    Assessment: Had to go yesterday, but within calorie limits.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Friday: Cardio, 5k training: walk/run mix. 3 miles. Took about 35 minutes

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Friday: Cardio, 5k training: walk/run mix. 3 miles. Took about 35 minutes

    Food: on target.
    Keep that running up brandi!
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then kbox and strength class instruction this morning. Go to visit my DW's aunt this morning then dinner at my MIL's house.

    Cardio:kickboxing- 60 min 350 calories

    Strength: NONE

    Assessment: Did good yesterday and maintaining through the weekend.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Thanks, Niner! I am. Friend and I are going 3 times a week to run. Still doing my strength training other days.

    And how about my Texans winning their playoff game!

    Saturday: Strength Training:

    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.
    Squats - Frog: 3x10.
    Squats with calf raises: 3x10.
    Push ups: 3x10
    Diamond pushups: 3x10
    Tricep pushups: 3x10
    Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks, 5x15sec superman.
    Mountain climbers: 3x10.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Thanks, Niner! I am. Friend and I are going 3 times a week to run. Still doing my strength training other days.

    And how about my Texans winning their playoff game!

    Saturday: Strength Training:

    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.
    Squats - Frog: 3x10.
    Squats with calf raises: 3x10.
    Push ups: 3x10
    Diamond pushups: 3x10
    Tricep pushups: 3x10
    Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks, 5x15sec superman.
    Mountain climbers: 3x10.
    Congrats to the Texans on their win. They got a tough one next week in New England. I do hope they win because I'd like to see them play in the Championship.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! One client this morning, one tonight then the start of a new TKO session! It's gonna be full tonight so I'm ready for the beat down on people!

    Cardio: jog/walk- 3 miles (560 calories)

    Strength: quads- leg press 1x50,1x40,1x30,1x20,1x18

    Assessment: My weekend went excellent based on my weigh in this morning!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Congrats to the Texans on their win. They got a tough one next week in New England. I do hope they win because I'd like to see them play in the Championship.

    Thanks! I'm wishing the 49ers luck this weekend!

    Monday: Cardio: 3 mile run/walk (we're following a similar program as Couch25k, on week 3).

    Food: On target
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! TKO this morning, then one client, then 2 tonight! Busy day for me today! Also have to do laundry and get some other stuff done!

    Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)

    Strength:hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 4x12,10,8,6

    Assessment: Another great day for weight loss!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    That's great on your weight loss progress, Niner!

    Tuesday: Strength Training:

    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.
    Squats - Frog: 3x10.
    Squats with calf raises: 3x10.
    Push ups: 3x10
    Diamond pushups: 3x10
    Tricep pushups: 3x10
    Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks, 5x15sec superman.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    That's great on your weight loss progress, Niner!

    Tuesday: Strength Training:

    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.
    Squats - Frog: 3x10.
    Squats with calf raises: 3x10.
    Push ups: 3x10
    Diamond pushups: 3x10
    Tricep pushups: 3x10
    Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks, 5x15sec superman.

    Food: on target.
    Good workout!!
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning and just one later in the evening then a TKO class. Gonna be crowded again in class tonight!

    Cardio: walk/jog- 3 miles (590 calories)

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
    4x12,10,8,6

    Assessment: Dinner was Taco Bell but I had the Fresco menu!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Wednesday!

    Cardio: 5k training run/walk. Our run portion averages a 9min mile. Total distance 3.32 miles. About 50 minutes.

    Food: on target.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Thursday!!

    Strength training:

    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.
    Squats - Frog: 3x10.
    Squats with calf raises: 3x10.
    Push ups: 3x10
    Diamond pushups: 3x10
    Tricep pushups: 3x10
    Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Thursday!!

    Strength training:

    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.
    Squats - Frog: 3x10.
    Squats with calf raises: 3x10.
    Push ups: 3x10
    Diamond pushups: 3x10
    Tricep pushups: 3x10
    Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks
    Whew making me sweat reading!

Categories