"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 49,032 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning, one this afternoon then TKO class this evening. Daughter out of school now and have to go and replace a k box bag with a new one which means filling it with sand.

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

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 8x8

    Assessment: Did okay yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Friday!!

    Cardio: 10k run (6.2 miles). Regular track run to check pace and endurance for that upcoming 10k. 12' mile. Felt great.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 49,032 Member
    Happy Friday!!

    Cardio: 10k run (6.2 miles). Regular track run to check pace and endurance for that upcoming 10k. 12' mile. Felt great.

    Food: on target.
    Good job brandi! I don't think I've ever walked that far in day.
  • ninerbuff
    ninerbuff Posts: 49,032 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then K-box and Strength classes. Father's Day weekend means going to see my dad and FIL! Party time. Just gotta not eat too much.

    Cardio: K-box 60 mins (350 calories)

    Strength: NONE

    Assessment: Weighed in at the lowest of the year yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Friday!!

    Cardio: 10k run (6.2 miles). Regular track run to check pace and endurance for that upcoming 10k. 12' mile. Felt great.

    Food: on target.
    Good job brandi! I don't think I've ever walked that far in day.

    I am still amazed I can run that far without stopping (and further if I'd wanted to). 6 months ago, a mile was too hard. 2 months ago, could barely do 3 miles. It's impressive how fast one can progress by staying consistent and pushing yourself.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Weekend!

    Saturday: rest day

    Sunday:

    Stronglifts 5x5

    Squat: 5x5x80

    BP: 5x5x65

    BR (pendlay rows): 5x5x85

    2x10 push-ups

    2 chin ups

    Food: on target
  • ninerbuff
    ninerbuff Posts: 49,032 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! New client this morning then one later and then TKO. DD starts some summer stuff and I get to try some new equip out on clients.

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

    Strength: quads- leg press, squat, leg extension. 8x8

    Assessment: 3 parties this Father's Day weekend. Whew.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Monday!

    Cardio: Trail running/walk mix. 7.7 miles. Felt it tonight.

    Food: too much junk. PMS week from hell.
  • ninerbuff
    ninerbuff Posts: 49,032 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! One client this morning, then 2 tonight! Swimming for DD today at the pool.

    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. 8x8

    Assessment: Back on track!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Glad you're back on track, Niner!

    Tuesday!

    Stronglifts:

    Squats 5x5x85 (wow, felt these)
    OHP: 5x5x50
    Deadlifts: 1x5x125 (woohoo!)

    1x10 pushups
    1x chin-up

    Food: too much junk...eating more like maintenance this week.
  • ninerbuff
    ninerbuff Posts: 49,032 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning and one client in the evening then a TKO class. DD gets a baby tooth pulled today to prep her mouth for braces.

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

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
    8x8

    Assessment: I did okay yesterday.
  • ninerbuff
    ninerbuff Posts: 49,032 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 2 clients this morning and 3 tonight. DD has dance today. Hit the gym hard today.

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

    Strength:chest- incline bench, Hammer bench, dips, seated flyes. 8x8

    Assessment: I had ice cream yesterday!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Hello!! Wednesday and Thursday!

    Wednesday: Cardio: trail running...well, running, walking, sliding, climbing on hands and knees up muddy hills in places because we got caught in a thunderstorm about 10 minutes into the run. Was an adventure and we actually had a great time! 4 miles.

    Thursday:

    Stronglifts:

    Squats 5x5x90 (YAY!)

    Bench Press: 5x5x70

    Pendlay Rows: 5x5x90 (ouch-think I need to stay at this weight next week. form wasn't great towards end)

    Push ups: 1x10

    Food: been at maintenance or a little over all week. Back on deficit tomorrow.
  • ninerbuff
    ninerbuff Posts: 49,032 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning, one this afternoon then TKO class this evening. DD is doing "kids" TRX this morning. Yea, strength training at an early age!

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 8x8

    Assessment: Did okay yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    TGIF!!

    Cardio: 10.7 miles of trail running/walking. 3'18". Have 65 miles for the month of June.

    Food: back on track today.
  • ninerbuff
    ninerbuff Posts: 49,032 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then K-box and Strength classes. Shopping for essentials after class today.

    Cardio: K-box 60 mins (350 calories)

    Strength: NONE

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

    Saturday: rest day.

    Sunday: A little softball, as designated hitter.

    Stronglifts 5x5

    Squat 5x5x95

    OHP: 5x5x52.5

    Deadlift 1x6x135.

    Food: did good this weekend.
  • ninerbuff
    ninerbuff Posts: 49,032 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Client this morning and then one later in the afternoon then TKO. Lots of new people signing up for summer so here we go!

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

    Strength: quads- leg press, squat, leg extension. 8x8

    Assessment: Went to the Alameda County fair so food was fun yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Hello, Monday!

    Cardio: 7 miles of trail running/walking.

    Food: on target
  • ninerbuff
    ninerbuff Posts: 49,032 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Only one client tonight! Gonna try to see World War Z later tonight 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. 8x8

    Assessment: Back on track!
  • ninerbuff
    ninerbuff Posts: 49,032 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning and one client in the evening then a TKO class. DD gets another baby tooth pulled today to prep her mouth for braces.

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

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
    8x8

    Assessment: Went to the movies yesterday. That says it all.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Wednesday (and what a Wednesday for gay rights)!

    Tuesday - unintended rest day (I watched that filibuster here in Texas live all night).

    Wednesday: Cardio

    5.8 miles run/walk mix of track and trails. Running partner felt under the weather, but still wanted to run, so we took it easy.

    Food: on target
  • ninerbuff
    ninerbuff Posts: 49,032 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 2 clients this morning only. Tonight I go to my DD's first dance recital. I'm sure they'll be more to come.

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

    Strength:chest- incline bench, Hammer bench, dips, seated flyes. 8x8

    Assessment: Not the best eating yesterday.
  • ninerbuff
    ninerbuff Posts: 49,032 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! One client this morning, then I fill in 2 new kbox bags with sand and then TKO later tonight. DD's dance recital went good. She's now convinced that she wants to dance more after last night.

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 8x8

    Assessment: Did okay yesterday.
  • refuseresist
    refuseresist Posts: 934 Member
    Hello there,

    can I join you guys or is it just the two of you?

    Thanks
    rr
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Hello there,

    can I join you guys or is it just the two of you?

    Thanks
    rr

    Please join in! This thread has always been for everyone. Niner and I are just the most persistent at posting in it.
  • refuseresist
    refuseresist Posts: 934 Member
    Thanks. Ok, hi guys.. This is for Friday


    Cardio: Elliptical 10mins, Stationery bike 10mins, Rowing Machine 10mins, Run 10 mins at about 8.5kmph.

    Strength: Chest Press 3*8 @ 39kg, Shoulder Press 3*8@ 39kg, Leg Press 3*8@90kg, Seated Row 3*8@39kg

    Assessment:
    Happy to be here!
    Food - ok, have gone over on fats but have a good amount of protein. Water - getting there but need to drink more.
    Determined to get back on track following a couple of weeks of lame workouts and binging.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Great workout, refuseresist! So glad you joined in. Knowing I have to post my workouts here really helps me stay focused.

    Friday: Cardio: 5.7 mile trail run/walk. Final prep for tomorrow night's Electric Run! (though, it's an un-timed fun run, so not worried about anything)

    Food: a little too much junk.
  • ninerbuff
    ninerbuff Posts: 49,032 Member
    Welcome rr!

    Good luck on the run brandi!
  • ninerbuff
    ninerbuff Posts: 49,032 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then K-box and Strength classes. Going to see mom today at hospital.

    Cardio: K-box 60 mins (350 calories)

    Strength: NONE

    Assessment: KFC yesterday so weight is up a little.

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