"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! TKO then one client this morning, one tonight then the Volleyball girls!

    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: I went over in calories yesterday.
  • 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. My DD has a field trip to Chabot Space and Science center today and I'm chaperoning! Fun for me too since I'm a science geek!

    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: Ate a little high yesterday and weight is up a little.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    TGIF!!

    Friday: Cardio

    3.1 miles run/walk mix.

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    TGIF!!

    Friday: Cardio

    3.1 miles run/walk mix.

    Food: on target
    Good luck to the Texans this weekend!
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then kbox and strength class instruction this morning. My MIL b day today and also the 49ers playoff game!!!

    Cardio:kickboxing- 60 min 350 calories

    Strength: NONE

    Assessment: Did okay yesterday. Could have done much better.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Congrats to your 49ers! They looked great yesterday.

    GO TEXANS!!

    Saturday: rest day. Food on target.

    Sunday: Strength Training

    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.
    Squats - Frog: 3x10.
    Push ups: 6x10
    Diamond pushups: 3x10
    Tricep pushups: 3x10
    Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks.

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Congrats to your 49ers! They looked great yesterday.

    GO TEXANS!!

    Saturday: rest day. Food on target.

    Sunday: Strength Training

    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.
    Squats - Frog: 3x10.
    Push ups: 6x10
    Diamond pushups: 3x10
    Tricep pushups: 3x10
    Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks.

    Food: on target
    Sorry about the Texans brandi.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! One client this morning, one tonight then TKO! Great start for clients all last week as well as for the group instruction I do at the gym. It's pretty crowded right now, but that's to be expected.

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

    Strength: Tri set training program

    Assessment: Great weekend and did really good!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Thanks about the Texans, Niner. Ah well. We so need a better coach & QB.

    I am rooting for the 49ers to go all the way. Please kick the Falcons' butts this weekend (rivals of the Saints, my other team)

    Monday:

    Cardio: run/walk mix. 4minute run, 1 minute walk intervals x 5. Plus 10 minutes of warm-up/cooldown walking.

    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:NONE

    Assessment: Steady yesterday.
  • 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: Tri set training program

    Assessment: Had ice cream for dessert last night.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Wednesday!! (took Tuesday as rest day)

    Cardio: Run/walk mix: 4 minute run, 1 minute walk x 5, plus 10min walk warmup/cool-down.

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

    I like myself unconditionally!

    Happy Thursday! TKO then one client this morning, one tonight then the Volleyball girls!

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

    Strength:NONE

    Assessment: Good day and lower weight because of it.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Thursday! Weekend is almost here!

    Strength Training:

    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.
    Squats - Frog: 3x10.
    Push ups: 6x10
    Diamond pushups: 3x10
    Tricep pushups: 3x10
    Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks.

    Food: on target
  • 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. Finish cleaning up some Christmas storage and lights, then relax till tomorrow.

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

    Strength: Tri Set Program

    Assessment: Short ribs yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Short ribs sound yummy!

    Friday! TGIF!

    Cardio: 3 mile run/walk. 4 minute run/1min walk x 5. Extra sprints plus warmup/cooldown walking. 50 minutes total.

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

    I like myself unconditionally!

    Happy Birthday weekend to me! One client then kbox and strength class instruction this morning. Later I go to my parents house to celebrate, then tomorrow to my uncles house to celebrate again and watch the 49ers!

    Cardio:kickboxing- 60 min 350 calories

    Strength: NONE

    Assessment: Had McRib yesterday!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Congrats about the 49ers!!! I'm rooting for them in the Super Bowl.

    And Happy Birthday!!!!!!!!

    Weekend: no official exercise. Saturday was funeral for a friend. Sunday was serious house cleaning/errand-running. Back to things on Monday.

    Food: good on Saturday, too many brownies on Sunday.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Congrats about the 49ers!!! I'm rooting for them in the Super Bowl.

    And Happy Birthday!!!!!!!!

    Weekend: no official exercise. Saturday was funeral for a friend. Sunday was serious house cleaning/errand-running. Back to things on Monday.

    Food: good on Saturday, too many brownies on Sunday.
    Thanks brandi!! A Superbowl win would complete my birthday wish!!
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! One client this morning, one tonight then TKO! What a fabulous weekend! My birthday and the 49ers winning to make it to the Superbowl! I'm gonna be kicking *kitten* for the next 2 weeks till the game!

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

    Strength: Tri set training program

    Assessment: Had my cake and ate it too!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Monday!!!

    Cardio: 5K run. 6 min run/2 min walk x 3. Plus 10min warmup/cooldown walk.

    Food: a little under.
  • 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:NONE

    Assessment: Steady yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Tuesday!!

    Strength Training:

    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.
    Squats - Frog: 3x10.
    Push ups: 6x10
    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
    Tuesday!!

    Strength Training:

    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.
    Squats - Frog: 3x10.
    Push ups: 6x10
    Diamond pushups: 3x10
    Tricep pushups: 3x10
    Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks, 5x15sec superman.

    Food: on target
    Yep yep! Keep it up!
  • 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. Some house cleaning today and that's it.

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

    Strength: Tri set training program

    Assessment: Had some sushi yesterday, so weight is level.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Yep yep! Keep it up!

    Thank you for the continued encouragement!

    Wednesday:

    Cardio: 5K training. 6min run/2min walk x3, plus warmup/cooldown, plus bonus sprints. 52min total. 3.32 miles.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Yep yep! Keep it up!

    Thank you for the continued encouragement!

    Wednesday:

    Cardio: 5K training. 6min run/2min walk x3, plus warmup/cooldown, plus bonus sprints. 52min total. 3.32 miles.

    Food: on target.
    I need to run more after reading this.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! TKO then 2 clients this morning, one tonight then the Volleyball girls!

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

    Strength:NONE

    Assessment: Over ate yesterday! Damn peanut butter.
  • 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. DW is going to San Diego this weekend to see her brother graduate from college.

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

    Strength: Tri Set Program

    Assessment: Short ribs yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    TGIF!!

    Cardio: 5K training. 3.3 miles. 6min run/2min walk x 3, plus warmup/cooldown, plus sprints. 50 minutes.

    Food: on target.

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