"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! Only 2 clients this morning and I have the evening off!

    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: Did really well yesterday.
  • 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. Cleaning up before my in laws get here.

    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.
  • 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. Inlaws in town and going to Vallejo later for 2 B day parties.

    Cardio: kickboxing- 60 min 350 calories

    Strength: NONE

    Assessment: Seafood yesterday!
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! One client this morning, one tonight then TKO. Looking to get under 190 this week.

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

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

    Assessment: With the exception of a birthday party, it was not bad this weekend with all the festivities nearby.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Hey there, niner! I forgot to check in over the weekend.

    Friday: Cardio: 5k training. Walk/run mix. 10k total distance.

    Saturday: Nature trail walk for about 2 hours. Food: on target.

    Sunday: rest day.

    Monday:

    Cardio: 5k training. Total distance 4-5miles, most of it a run, but some walking. First 5k race is this coming Saturday!

    Food: a little under today.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey there, niner! I forgot to check in over the weekend.

    Friday: Cardio: 5k training. Walk/run mix. 10k total distance.

    Saturday: Nature trail walk for about 2 hours. Food: on target.

    Sunday: rest day.

    Monday:

    Cardio: 5k training. Total distance 4-5miles, most of it a run, but some walking. First 5k race is this coming Saturday!

    Food: a little under today.
    Almost there!!!! Good luck and keep up with the training!
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! One client this morning, then 2 tonight! Also an assessment. I'm sure she asked for me because she wants me as a trainer, but I don't think I want to take on anymore clients right now.

    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: I did well yesterday.
  • 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. Laundry day and time to change the oil.

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

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

    Assessment: Not so good yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Tuesday workout:

    Strength training:

    Push ups: 3x10
    Diamond push ups: 3x10
    One-legged Hip Bridges: 3x10
    Abs: 3x20 Scissor kicks, 1x 60sec plank, 2x 40sec side planks, 3x10 leg raises.
    Chin ups: 3 - able to pull myself halfway up 3 times.

    Light workout due to time. Also spent a bit of time with the foam roller. Will get back on the full strength training routine Thursday.

    Food: on target. Have lost 2 pounds. Finally back down to 163lbs (been awhile).
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Wednesday!

    Cardio: walk/run mix 5k training. Running buddy still has knee issues so kept it to a walk/run mix. 4 miles total.

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

    I like myself unconditionally!

    Happy Thursday! Only 2 clients this morning and one tonight. Leisure day today.

    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: Did really well yesterday.
  • 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. Major grill cleaning to do today!

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

    I like myself unconditionally!

    Happy weekend! One client then k-box only since it's our annual Spring start up and there's a variety of classes to try out today!

    Cardio: kickboxing- 60 min 350 calories

    Strength: NONE

    Assessment: Seafood yesterday!
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! One client this morning, one tonight then TKO. Last week of the month! Let 'er rip!

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

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

    Assessment: Big party this weekend and lots of out time shopping.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy weekend! Was a busy weekend.

    Saturday: Ran my 5k race (Neon Splash Dash). Had tons of fun. This wasn't a timed race, and we had to stop and walk at the 4 "color zones" (where they sprayed us with colored water), but ran the whole thing otherwise. Not sure on time, but was probably around 45 min, which is good considered the crowd and forced walk. Great time with friends and glad I had no problems running the whole time.

    Sunday: 3 games of softball. Light day, as I allowed myself just be a sub for most of the games.

    Food: probably ate at maintenance all weekend, didn't track. Back on that today.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! One client this morning, then 2 tonight! A good day to start assessing how I want to look for summer too.

    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: I did well yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Whoops, keep forgetting to check-in.

    Monday: Cardio. Walked 10k (6 miles). After such a physical weekend, a walk was in order.

    Tuesday: Strength training

    Upper body:

    1x15, 4x10 pushups (all the way to ground version).

    3x10x15 bicep curls

    3x10x15 hammer curls

    Shoulders: 3x10x15lb lateral raise, 3x10x15lb front lateral raise

    Abs/back: 3x20 scissor kicks, 3x10 abdominal raises, 1x60sec plank.

    Food: on target.
  • 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. Laundry day and haircut 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: Did okay yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Wednesday!! Hump Day!

    Cardio: Ran 5k, walk 1k. 45 min total. Pace under 10min/mile.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Whoops, keep forgetting to check-in.

    Monday: Cardio. Walked 10k (6 miles). After such a physical weekend, a walk was in order.

    Tuesday: Strength training

    Upper body:

    1x15, 4x10 pushups (all the way to ground version).

    3x10x15 bicep curls

    3x10x15 hammer curls

    Shoulders: 3x10x15lb lateral raise, 3x10x15lb front lateral raise

    Abs/back: 3x20 scissor kicks, 3x10 abdominal raises, 1x60sec plank.

    Food: on target.
    Nice on the push ups. Sounds like you doing more of free weight lifting again.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 2 clients this morning and 2 tonight. It's gonna be a long day because I have laundry to do.

    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: KFC yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Nice on the push ups. Sounds like you doing more of free weight lifting again.

    Yes, back to free weights. It was good to change things for awhile, but I like the focus of the free weights.

    I know all the way down pushups (what does one call them?) offer a harder challenge compared to the standard way most do them. I certainly felt the difference!
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Nice on the push ups. Sounds like you doing more of free weight lifting again.

    Yes, back to free weights. It was good to change things for awhile, but I like the focus of the free weights.

    I know all the way down pushups (what does one call them?) offer a harder challenge compared to the standard way most do them. I certainly felt the difference!
    Not to mention it helps to increase ROM strength. Keep it up.
  • 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 more school for my DW till Easter vacation is over for her.

    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: Must have not drank enough water because weight is way up today.
  • ninerbuff
    ninerbuff Posts: 48,976 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then k-box and strength classes. DD is doing an Easter egg hunt with some school mates at one of the mother's ranches.

    Cardio: kickboxing- 60 min 350 calories

    Strength: NONE

    Assessment: Seafood yesterday!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Easter!!

    Friday: Cardio. Walk/run mix. 1 hour 45 minutes total. about 9km.

    Saturday: rest day.

    Sunday: no official exercise, but did 4 hours of yard work including trimming trees with a hand saw. Arms hurt.:laugh:

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

    I like myself unconditionally!

    Happy Monday! One client this morning, one tonight then TKO. It's a new month with new aspirations and goals. Let's start getting ready for summer!

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

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

    Assessment: Big party this weekend and lots of out time shopping.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Monday!

    Cardio: running with a little walking thrown in. 4 miles 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! Spending some time with the family 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: Did okay yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Tuesday!!

    Cardio: 2 mile run (part of a "running" challenge).

    Strength Training: 3x10 full pushups, 3x10 tricep pushups, 2x10 diamond pushups, 3x20 scissor kicks, 1x15 leg raises, 2x40sec side planks, 1 60sec plank.

    Food: a little over.

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