"TLFC" exercise and accountability support!
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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.0 -
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 target0 -
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.0 -
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.0 -
Saturday!!
Flag football!! YAY! Got to play quarterback (and safety). 2 games.
Food: on target.0 -
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 target0 -
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.0 -
But you're still in the running for the money in Survivor!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 target0 -
But you're still in the running for the money in Survivor!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
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...0 -
Monday!!!
What gorgeous fall weather today.
Cardio: 5k (3.1 miles) trail run. 37min.
Food: on target and feeling good.0 -
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.0 -
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 target0 -
Sorry. I'll be heading it up again next year!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 target0 -
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.0 -
Sorry. I'll be heading it up again next year!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
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. 0 -
Wednesday!!
Cardio:3.6 mile trail run. 45 minutes. Man, it's getting dark early!
Food: on target.0 -
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.0 -
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.0 -
TGIF!!
Cardio: Long run tonight. 10 miles. My first time going that far. 2 hours 8 minutes.
Food: on target0 -
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.0 -
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 target0 -
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.0 -
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.0 -
Forgot to post yesterday!
Monday: Cardio: 3.6mile trail run. 45 minutes.
Food: on target.0 -
Tuesday!
Eh, not much of a workout, but...
Football drills (QB practice) plus 3x10 pushups, 3x20 scissor kicks.
Food: too many chocolate covered pecans.0 -
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.0 -
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 target0 -
Holy crap! I don't even drive that far to work! You rock!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 target0 -
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.0 -
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.0
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