"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Don't think so. I do think I landed wrong once while running. Some swelling below ankle along inside of my foot. I walk just fine on it, but definitely seems like a light strain of some kind.
    Okay. Well, just be kind to it.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! One client this morning, one tonight then TKO. Was a leisure weekend with the family so nothing went crazy.

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

    Strength: quads- leg press, squat, leg extension. 4x12,10,8,6

    Assessment: No crazy eating this weekend.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Don't think so. I do think I landed wrong once while running. Some swelling below ankle along inside of my foot. I walk just fine on it, but definitely seems like a light strain of some kind.
    Okay. Well, just be kind to it.

    Thanks! Trying to, lol. Feels better today. Ran okay on it.

    Monday!

    Cardio: 5K training. Training program officially over, so pure run for pace work. We ran 5K in 30min, 38'. 9min 51sec pace. Plus, some extra walking/running afterwards. Distance about 3.5miles total.

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

    I like myself unconditionally!

    Happy Tuesday! One client this morning, then 2 tonight! Busy today!

    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: Scale is up, but I attribute it to lots of sodium yesterday.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! One assessment this morning and one client in the evening then a TKO class. Looking to get some extra rest later today.

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

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

    Assessment: Taco Bell for lunch yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Forgot to stop in yesterday...Tuesday

    Strength Training: push up challenge: 28/35/25/22/35 = 145

    Food: over. Not been eating the best past few days.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Wednesday!

    Cardio: 5K training. 4 miles total. Pace 9min 40sec.

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

    I like myself unconditionally!

    Happy Thursday! Last day of the month! 2 clients this morning then one later and then Volleyball team. DD starts a hip hop class session today too.

    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 ate okay yesterday, but scale is down a little.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Thursday!!

    Strength training: push up challenge: 18/18/20/20/14/14/16/41(max) = 161

    Man, this challenge is tough at this point. My "max" set included me having to go to knee versions for some.

    Food: ate too much.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Happy Thursday!!

    Strength training: push up challenge: 18/18/20/20/14/14/16/41(max) = 161

    Man, this challenge is tough at this point. My "max" set included me having to go to knee versions for some.

    Food: ate too much.
    Good on the push ups brandi! You only get good at them by doing them. Next up: pullups!!!
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning, then TKO class this evening. Pretty good day to just be casual and go out.

    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: Did good yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Thursday!!

    Strength training: push up challenge: 18/18/20/20/14/14/16/41(max) = 161

    Man, this challenge is tough at this point. My "max" set included me having to go to knee versions for some.

    Food: ate too much.
    Good on the push ups brandi! You only get good at them by doing them. Next up: pullups!!!

    Already got a pullup bar! :happy:


    TGIF!!!

    Cardio: 5K training. Pace was 9min 58sec. Extra mile done as walk/run.

    Food: Didn't track today. Knew dinner was going to be a splurge.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then k-box and strength class instruction this morning. Great in class today! Shopping for DD jazz shoes later.

    Cardio: kickboxing- 60 min 350 calories

    Strength: NONE

    Assessment: Ate at a Cajun restaurant yesterday. Da bomb!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Weekend!

    Saturday: Walked a 5k (fundraiser with friends). Took 60 minutes.

    Sunday: Strength Training: pushup challenge: 18/18/20/20/17/17/20/45(max) = 175.

    Food: over on Saturday. On target for Sunday.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! One client this morning, one tonight then TKO. Had lunch with some friends this weekend while the 2010 and 2012 World Series trophies were in town!

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

    Strength: quads- leg press, squat, leg extension. 4x12,10,8,6

    Assessment: No crazy eating this weekend.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Monday!

    Sounds like a nice weekend for you, niner!

    Cardio: 5k training. We're doing a "light" week of running, as we're both feeling a bit tired. Total distance: 5k. Mix of run/walking.

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

    I like myself unconditionally!

    Happy Tuesday! One client this morning, then 2 tonight! Gotta get an oil change today!

    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: McDonald's day yesterday. But weight is down a little this morning.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! One client this morning and one client in the evening then a TKO class. Dental appointment today too!

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

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

    Assessment: I did good yesterday!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Forgot to post Tuesday: pushups: 28/35/25/22/35(max) = 145 (I'm repeating last week's work, as i don't feel ready to move forward).

    Food: went over.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Wednesday!

    Cardio: 5k training. 6.59 miles total. Mix of run/walk.

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

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning, then TKO class this evening. No school for DD today so going to see if we can catch a movie together.

    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: Did good yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    TGIF!! Friday!

    Took a rest/PMS day on Thursday.

    Friday: Cardio: Ran 10k (actually, 6.6 miles). First 5k was a run. Rest was a walk/run mix.

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

    I like myself unconditionally!

    Happy weekend! One client then k-box and strength class instruction this morning. Great in class today! Free shopping time today!

    Cardio: kickboxing- 60 min 350 calories

    Strength: NONE

    Assessment: Didn't eat my best yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy weekend!

    Saturday: rest day. Food: ate well!

    Sunday: Strength Training

    Decided I need a break from the pushup challenge. Been on it for 6 weeks. It's definitely helped me progress, but I'm at a plateau for further improvement and also feel like I'm neglecting other body parts. I'll be incorporating the improvements into my routine, but am adding my usual exercises back in.

    Abs: 3x20 scissor kicks, 3x10 abdominal raises, 1x60sec plank, 2x30sec side planks

    Pushups: max test of 30, plus 1x15.

    Bicep curls: 5x5x20lb

    Shoulders: 3x10x15lb lateral raise, 3x10x20lb shoulder fly, 3x10x15lb front lateral raise.

    Triceps: skullcrushers 3x10x15lb.

    One-legged Hip Bridges: 3x10

    Squats: 3x10x40lb

    Squats - Frog: 3x10

    Calf raises: 3x10

    Chair-assisted reverse pull ups: 5

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

    Saturday: rest day. Food: ate well!

    Sunday: Strength Training

    Decided I need a break from the pushup challenge. Been on it for 6 weeks. It's definitely helped me progress, but I'm at a plateau for further improvement and also feel like I'm neglecting other body parts. I'll be incorporating the improvements into my routine, but am adding my usual exercises back in.

    Abs: 3x20 scissor kicks, 3x10 abdominal raises, 1x60sec plank, 2x30sec side planks

    Pushups: max test of 30, plus 1x15.

    Bicep curls: 5x5x20lb

    Shoulders: 3x10x15lb lateral raise, 3x10x20lb shoulder fly, 3x10x15lb front lateral raise.

    Triceps: skullcrushers 3x10x15lb.

    One-legged Hip Bridges: 3x10

    Squats: 3x10x40lb

    Squats - Frog: 3x10

    Calf raises: 3x10

    Chair-assisted reverse pull ups: 5

    Food: on target
    Good job on the switch brandi!
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! One client this morning, one tonight then TKO. No school for my DD and had time to bring her into the dentist today for a cleaning. No cavities!

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

    Strength: quads- leg press, squat, leg extension. 4x12,10,8,6

    Assessment: No crazy eating this weekend.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! One client this morning, then 2 tonight! Shortened school days this week because of parent/teacher conferences.

    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: Ate at IHOP yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Monday! (forgot to post this)

    Cardio: Walk/Run mix-mostly brisk walking (my partner and I were both tired and sore). 6 miles total. About 2 hours total.

    Food: on target. Dropped 2 pounds of the PMS bloat.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! One client this morning and one client in the evening then a TKO class. Not much to do today. A little clean up since BIL, SIL and niece are visiting and staying with us this weekend.

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

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

    Assessment: I did good yesterday!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Nice going, niner!

    Wednesday!

    Cardio: Mix of run/walk. Running buddy having some knee issues so we didn't run full 5k. Total distance 6.2 miles. hour and a half total time.

    Food: a little over.

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