"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 2 clients this morning and 3 tonight. No school for DD because of teacher's day. DW is home till congress gets off it's *kitten* and restarts the government.

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

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

    Assessment: Much better with food and water yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Thursday!!!

    Strength Training: StrongLifts 5x5

    Bench Press: 82.5lb

    Barbell Row: 80lb

    OHP: 55lb

    2x10 bodyweight squat (still having issues with form on bar squat)

    1x20 scissor kicks

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

    I like myself unconditionally!

    Happy TGIF and LCW! One client this morning then TKO this evening.

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6.

    Assessment: Did well yesterday on food.
  • 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. Watched "Cloudy with a chance of Meatballs 2" last week, so it's "Planes" this week!

    Cardio:kbox- 60 minutes (400 calories)

    Strength:NONE

    Assessment:High sodium day yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Saturday!!

    Flag football!! YAY! Got to play quarterback (and safety). 2 games.

    Food: on target.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Sunday!!

    Softball rained out, so went on 3.6 mile run with a friend (since I didn't run on Friday). 45 minutes.

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

    I like myself unconditionally!

    Happy Monday! 2 clients this morning and one this evening then TKO class. Just doing laundry today.

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

    Strength: quads- leg press, squat, leg extension 12,10,8,6.

    Assessment: I did okay this weekend.
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Happy Sunday!!

    Softball rained out, so went on 3.6 mile run with a friend (since I didn't run on Friday). 45 minutes.

    Food: on target
    But you're still in the running for the money in Survivor!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Sunday!!

    Softball rained out, so went on 3.6 mile run with a friend (since I didn't run on Friday). 45 minutes.

    Food: on target
    But you're still in the running for the money in Survivor!

    And that's all that matters! :laugh:

    Except, why did my Texans have to lose so badly to your 9ers? Gawd. At least the Saints won...
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Monday!!!

    What gorgeous fall weather today.

    Cardio: 5k (3.1 miles) trail run. 37min.

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

    I like myself unconditionally!

    Happy Tuesday! 2 clients this morning and then 2 tonight. DW got called back into work, so her furlough was only and week and still got paid due to the retroactive proposal. So back to normal and no more worries from my DW.

    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. 12,10,8,6

    Assessment: Had Taco Bell yesterday, 4 Chicken soft tacos Fresco.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Tuesday!!

    Well, my Survivor Football days are over. Why the hell I took a chance on the Falcons, I'll never know. Though, the game came down to the wire.

    Flag football practice - Practiced passing, hand-offs, and general skills. Looking forward to QBing more games!

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Tuesday!!

    Well, my Survivor Football days are over. Why the hell I took a chance on the Falcons, I'll never know. Though, the game came down to the wire.

    Flag football practice - Practiced passing, hand-offs, and general skills. Looking forward to QBing more games!

    Food: on target
    Sorry. I'll be heading it up again next year!
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! Only 2 clients this morning then TKO tonight. Finish my DD's laundry and mow the lawn later today.

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

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
    12,10,8,6.

    Assessment: I did well yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Tuesday!!

    Well, my Survivor Football days are over. Why the hell I took a chance on the Falcons, I'll never know. Though, the game came down to the wire.

    Flag football practice - Practiced passing, hand-offs, and general skills. Looking forward to QBing more games!

    Food: on target
    Sorry. I'll be heading it up again next year!

    Eh, I had a feeling I should've picked Oakland over SD and ignored the Falcons game. Got to go with my gut next time. :) I had fun, so count me in next year. At least I got kind of close.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Wednesday!!

    Cardio:3.6 mile trail run. 45 minutes. Man, it's getting dark early!

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

    I like myself unconditionally!

    Happy Thursday! 1 client this morning and just 1 tonight.

    Cardio:Stepmill- level 9 to level 15 (300 calories)

    Strength:chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6

    Assessment: Much better with food and water yesterday.
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! One client this morning then TKO this evening. BIL is coming to stay with us this weekend so football is ON!

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6.

    Assessment: Did well yesterday on food.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    TGIF!!

    Cardio: Long run tonight. 10 miles. My first time going that far. 2 hours 8 minutes.

    Food: on target
  • 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. BIL is town so kickin' it with him.

    Cardio:kbox- 60 minutes (400 calories)

    Strength:NONE

    Assessment:High sodium day yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Weekend!

    Saturday: rest day

    Sunday: softball rained out again (that's 4 weeks straight).

    Strength Training: StrongLifts (modified)

    Benchpress: 3x5x85lb (new weight!)

    Squats: 5x5x45lb (form, form, form)

    Overhead Press: 5x5x55lb

    Deadlifts: 1x5x135lb, 2x5x155lb

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

    I like myself unconditionally!

    Happy Monday! 2 clients this morning and one this evening then TKO class. DW is off today so maybe we'll kick it at a movie!

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

    Strength: quads- leg press, squat, leg extension 12,10,8,6.

    Assessment: I did okay this weekend.
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 2 clients this morning and then 2 tonight. DD's parent/teacher conference went well. DD's is tops in the and class and a GATE candidate.

    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. 12,10,8,6

    Assessment: With the exception of Cheetos, I ate very well.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Forgot to post yesterday!

    Monday: Cardio: 3.6mile trail run. 45 minutes.

    Food: on target.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Tuesday!

    Eh, not much of a workout, but...

    Football drills (QB practice) plus 3x10 pushups, 3x20 scissor kicks.

    Food: too many chocolate covered pecans.
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! Only 2 clients this morning then TKO tonight. Finish my DD's laundry and mow the lawn later today.

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

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
    12,10,8,6.

    Assessment: I did well yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Wednesday!!

    Cardio: 11 mile run (new longest distance). 2 hours 28 minutes. I am getting so psyched for my first half-marathon next month!

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Happy Wednesday!!

    Cardio: 11 mile run (new longest distance). 2 hours 28 minutes. I am getting so psyched for my first half-marathon next month!

    Food: on target
    Holy crap! I don't even drive that far to work! You rock!
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 2 clients this morning and 2 tonight. Laundry day and NFL tonight!

    Cardio:Stepmill- level 9 to level 15 (300 calories)

    Strength:chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6

    Assessment: Much better with food and water yesterday.
  • just_Jennie1
    just_Jennie1 Posts: 1,233
    Ok. I'll jump in on this because I do need some butt-kicking.

    Cardio: Arc Trainer - Hill Interval Level 5 -(345 cals)

    Strength: Bi's: DB Curls: standing, seated (incline), preacher, concentration, wrist curls. 10, 8, 6

    Food/Drink: Not that great yesterday. Too much wine which led to bad dinner choice.

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