"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! Subbing a for a "sculpt" class this morning then TKO later in the day. Day off for my DW so I'm sure we'll go out and do something today.

    Cardio:NONE

    Strength: Tri-set program

    Assessment: I overate a little.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Well, after a rough week emotionally, finally got back into it.

    Friday: Cardio: 2 miles.

    First time running and buddy and I have run together since the accident on Monday. Did more walk than run. Was good to really talk about what we experienced together.

    Food: under today.
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Well, after a rough week emotionally, finally got back into it.

    Friday: Cardio: 2 miles.

    First time running and buddy and I have run together since the accident on Monday. Did more walk than run. Was good to really talk about what we experienced together.

    Food: under today.
    Hope all is well brandi.
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client this morning then k-box and strength training classes to teach. Had a really good workout yesterday and finally back into the groove.

    Cardio:kbox- 60 minutes (400 calories)

    Strength:NONE

    Assessment:Did well yesterday, even with eating ice cream.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Thanks, niner. Things are better.

    Saturday!

    Strength training: Stronglifts 5x5

    Squat: 45lb (form improved, so slowly going to progress the weight)

    Bench press: 80lb

    Barbell row: 80lb (backed off 5lb because form at 85 didn't feel good).

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! No clients this morning and TKO later in the day.

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

    Strength: Tri-set workout.

    Assessment: 2 family parties this weekend. Demise.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Monday!!

    Cardio: 3.1 mile run. 37 minutes.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! One client this morning, then 2 later on this evening. DD's last day of vacation. She has a swim lesson this morning and is going to get her stuff ready for school.

    Cardio: Stepmill- intervals level 6-15 30 minutes (400 calories)

    Strength: None

    Assessment: Okay back on track.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Tuesday!!

    Strength training: Stronglifts 5x5

    Squats: 45lb (still focused on form)

    Overhead Press: 57.5lb

    Deadlift: 160lb (lifted my body weight - yay!)

    1x10 push ups
    2 chin ups
    3x20 scissor kicks

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! One new client this morning and TKO tonight. FIRST DAY OF SCHOOL for my daughter! Not to mention I'm a volunteer traffic director this year so I get to wear an orange vest and boss people around when it comes to dropping/picking their kids up in the lot! Gonna be a fun year!

    Cardio: NONE

    Strength: Triset program

    Assessment: Did good although I do need to pick up on my water.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Wednesday!! Last day of vacation (staycation variety)

    Cardio: 4.5 mile trail run/walk mix. 75 minutes total.

    Food: on target

    (and, man, my shoulders are sore from yesterday's OHP - love it!)
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 2 clients this morning then 3 tonight. First day of school was a zoo, but the kids were glad to see each other.

    Cardio:stepmill- level 6 to 13 30 minutes (400 calories)

    Strength:NONE

    Assessment:Good day yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Thursday!

    Took today as a rest day. Food on target.
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! Assessment with a new client this morning and then workout then TKO later tonight!

    Cardio: NONE

    Strength: Tri-set program

    Assessment: Felt I overate a little yesterday, but scale weight dropped.
  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
    Hey ninerbuff

    I'm not sure how I fit in with your format, but I am serious in my approach to fat-weight loss, a high strength to weight ratio as an on-going goal and fitness overall. So here goes for today:

    Cardio: Swimming, breast stroke and freestyle; 45 mins

    Strength: Anusara Yoga (which would look more like bodyweight exercises than a bit of light stretching) 75 mins

    Assessment: I feel far more energised today than I have for some months. A change of mind-set I think.

    ===
    A typical week would include daily Yoga at an intense level. See these for samples:
    - http://www.youtube.com/watch?v=pLi93EIHx5o
    - http://www.youtube.com/watch?v=MtZosEsrkGM
    - http://www.youtube.com/watch?v=hyf_3QxtG14

    Bodyweight exercise sessions: Pushing (most intense being Diamond Push-ups, 3 x 8), Pulling (most intense being Chin-ups assisted by resting both heels on a stepladder so I am pulling up without raising my total leg weight or getting assistance from my legs at all), Legs (Most intense being Pistol Squats 3 x 2 and then going to assisted Pistols (holding onto something at waist height to assist on the way up, slow negatives on the way down) to increase reps to about 3 x 8-10).

    Swimming 2 - 3 sessions of 45mins per week and depending on where I am working, cycling to and from work 8 - 10 miles one way, 2 - 3 times per week.

    I hope this fits the bill and would welcome any feedback.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Hi C4RL05! Awesome workouts and glad to have you join!



    TGIF!

    Cardio: Trail run/walk 4.3 miles. 61 minutes.

    Food: on target

    Assessment: weight is up a little this week. need to crack down a bit.
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client this morning then k-box and strength training classes to teach. DD is going to party at Rock and Jump (trampolines) and I get to go too! Did this a few months ago and had a blast and burned a bunch of calories too!

    Cardio:kbox- 60 minutes (400 calories)

    Strength:NONE

    Assessment:High sodium day yesterday.
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey ninerbuff

    I'm not sure how I fit in with your format, but I am serious in my approach to fat-weight loss, a high strength to weight ratio as an on-going goal and fitness overall. So here goes for today:

    Cardio: Swimming, breast stroke and freestyle; 45 mins

    Strength: Anusara Yoga (which would look more like bodyweight exercises than a bit of light stretching) 75 mins

    Assessment: I feel far more energised today than I have for some months. A change of mind-set I think.

    ===
    A typical week would include daily Yoga at an intense level. See these for samples:
    - http://www.youtube.com/watch?v=pLi93EIHx5o
    - http://www.youtube.com/watch?v=MtZosEsrkGM
    - http://www.youtube.com/watch?v=hyf_3QxtG14

    Bodyweight exercise sessions: Pushing (most intense being Diamond Push-ups, 3 x 8), Pulling (most intense being Chin-ups assisted by resting both heels on a stepladder so I am pulling up without raising my total leg weight or getting assistance from my legs at all), Legs (Most intense being Pistol Squats 3 x 2 and then going to assisted Pistols (holding onto something at waist height to assist on the way up, slow negatives on the way down) to increase reps to about 3 x 8-10).

    Swimming 2 - 3 sessions of 45mins per week and depending on where I am working, cycling to and from work 8 - 10 miles one way, 2 - 3 times per week.

    I hope this fits the bill and would welcome any feedback.
    Your format is fine! Welcome! Daily check ins help to keep ourselves accountable and you even get to pick my brain. Way to go on the pistols!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Weekend, everyone!

    Saturday: rest day

    Sunday: Strength training

    Stronglifts 5x5:

    Squats: 45lb (still working on form)

    Bench Press: 80lb

    Barbell Row: 80lb

    Extra exercises:

    2x10 pushups, 3x10 scissor kicks, 3x10 one-legged hip bridges, 3x10 squats (no weight). Light jog for 10 minutes.

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! New client this morning, one later in the evening and TKO.

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

    Strength: Tri-set workout.

    Assessment: No parties this weekend, hence no weight gain.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Monday!!

    Cardio: 4.2 mile run/walk mix on the trails (after the rain - mud!). about 65 minutes.

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! One client this morning, then 2 later on this evening. I have options today for "my time". Considering getting a massage.

    Cardio: Stepmill- intervals level 6-15 30 minutes (400 calories)

    Strength: None

    Assessment: Not bad yesterday. Could have been better.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Tuesday!

    No exercise....football league meeting ran late.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! 2 clients this morning, 1 tonight then TKO. Today we're having a bench press contest in our gym! Winner gets gift certificate to restaurant of their choice!

    Cardio: NONE

    Strength: Triset program

    Assessment: Great day yesterday!
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Tuesday!

    No exercise....football league meeting ran late.

    Food: on target.
    Talking about football league, you wanna be in my Survivor football league this year? It's a $10 entry fee and winner take all. Pick one team a week to win their game. They win, you survive. They lose, you're out. Once you use that team, you can't use them again. I'm trying to get about 30 contestants or more in. Just shoot me an email address and I can invite you.
  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
    Wednesday!

    Sorry I haven't been around lately - a virus hit my home PC so I am catching up where I can grab a work PC and a spare moment.

    Cardio: Cycling to work and back; 16 miles today

    Strength: yoga class - believe me; it's strength! Monday was push-ups, pike push-ups, diamond push-ups and chair dips. Tuesday was inverted rows, chin-ups and singel arm DB rows.

    Assessment: Feeling strong and energised. Losing fat, gaining strength.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Wednesday!! OMG, crazy week...too many projects, not enough time.

    Cardio: 3 mile run. 35 minutes.

    Food: on target.


    Niner: I'll shoot you a PM. Why not. Love me some football. :smile:
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 2 clients this morning then 3 tonight. Back to school night for parents. We get to meet teacher and have her give us info on what her expectations and objectives are for the kids.

    Cardio:stepmill- level 6 to 13 30 minutes (400 calories)

    Strength:NONE

    Assessment:Good day yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Talking about football league, you wanna be in my Survivor football league this year? It's a $10 entry fee and winner take all. Pick one team a week to win their game. They win, you survive. They lose, you're out. Once you use that team, you can't use them again. I'm trying to get about 30 contestants or more in. Just shoot me an email address and I can invite you.

    Invite accepted. Money sent. :smile:

    Thursday - no exercise. This work week is killing me. Food on target.
  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
    Happy Friday everyone! Weekend's a'comin'!

    Cardio: commute to and from work today; 16miles all round.

    Strength: bodyweight push-ups, diamond and pike pushups, handstands. Yoga practise.

    Assessment: Good energy.

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