"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! TKO then a morning client and 2 clients tonight. Was supposed to do my Fantasy draft yesterday, but Yahoo crashed. So we're doing it later tonight.

    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. 3x15

    Assessment: Down some after eating good yesterday
  • spartacus69
    spartacus69 Posts: 235
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    Kids are back in school!
    Yea! Free's up some time huh?


    Opened up so much time for my wife that she spent two hours at the gym yesterday!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Hi, guys!

    Tuesday: Strength training

    Lower Body:

    Squats: 3x10x40lb.
    Squats - Frog: 3x10.
    Squats with calf raises: 3x10x40lb.
    Forward lunges: 3x10.
    Reverse lunges: 3x10.
    Glute Kickbacks: 3x10.
    Glute Flutter Kicks: 3x10.
    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Keep it up you two!! Let's finish this year strong!
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning, one later this evening then TKO. Did my fantasy draft last night and had fun. Now onto the season!

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

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
    3x15

    Assessment: Stayed the same.
  • spartacus69
    spartacus69 Posts: 235
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    Hump day - back to basics. Chest, Back & Core.

    12x, 10x, 8x, 6x, 5x bench press - increased weight each set
    supersetted with 5x10 grip pull-ups / chin-ups

    25 crunches
    25 each-side bicycle crunches

    10x, 8x, 6x, 5x incline bench press
    supersetted with 4x10 1-arm dumbbell rows

    20x each side 1-arm kettlebell swings

    Finished with 7x10 various crunches/core exercises
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! TKO then a morning client and 2 clients tonight. Tonight is back to school night for my DD. I can't make it, but my DW is going.

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

    Strength:chest- incline bench, Hammer bench, dips, seated flyes. 3x15

    Assessment: Food was good, but no change today.
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients and TKO this evening. Overcast here today so a lot cooler than usual.

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

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 3x15

    Assessment:Same weight today.
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! K-box this morning and 1 client. Going to parents and in laws this weekend to visit.

    Cardio: kickboxing- 60 min (500 calories)

    Strength: NONE

    Assessment: Up some today.
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! No clients this morning and no TKO for a week as I take the time to repair and clean up the equipment and get ready for the next session. It's also a new month and I need to work on dropping some fat weight!

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

    Strength: quads- leg press 1x50,1x40,1x30,1x20,1x18

    Assessment: I splurged this weekend.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Labor Day, all!

    Well, after being off course for a week, getting back to better eating and exercise.

    Cardio: 40 minute jog, varied pace.

    Food: on target.
  • spartacus69
    spartacus69 Posts: 235
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    Catching up after a busy weekend.

    Fri - Spartacus workout (cardio/endurance)
    Sat - Hiking for about 2 hours, moderate pace but a good climb, then basic strength - 5x5 squats, flat bench, shoulder press
    Sun - Mountain biking, just one hour but it was a tough, hilly trail. Got finished just minutes before the rain started to pour.
    Mon - off!

    Food - not a great weekend, definitely overdid it.

    Finished August unchanged.
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Happy Labor Day, all!

    Well, after being off course for a week, getting back to better eating and exercise.

    Cardio: 40 minute jog, varied pace.

    Food: on target.
    Lol, I haven't been on course since late July!
  • ninerbuff
    ninerbuff Posts: 48,692 Member
    Options
    Catching up after a busy weekend.

    Fri - Spartacus workout (cardio/endurance)
    Sat - Hiking for about 2 hours, moderate pace but a good climb, then basic strength - 5x5 squats, flat bench, shoulder press
    Sun - Mountain biking, just one hour but it was a tough, hilly trail. Got finished just minutes before the rain started to pour.
    Mon - off!

    Food - not a great weekend, definitely overdid it.

    Finished August unchanged.
    You and me both.
  • ninerbuff
    ninerbuff Posts: 48,692 Member
    Options
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! One client this morning and 2 tonight. Doing some repair and clean up on the boxing equipment this week to prep for the next session.

    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: Ate out yesterday with DW while DD had a play date.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Options
    Happy Labor Day, all!

    Well, after being off course for a week, getting back to better eating and exercise.

    Cardio: 40 minute jog, varied pace.

    Food: on target.
    Lol, I haven't been on course since late July!

    LOL. What a summer for all of us!

    Tuesday:

    Strength Training:

    Upper body:

    Push ups: 3x10
    Spiderman push-ups: 5x5
    Diamond pushups: 5x5
    Tricep pushups: 5x5
    Decline pushups: 5x5

    Abs/back: 5x20 scissor kicks, 5x15 abdominal raises, 1x60sec plank, 2x30sec side plank.

    Food: on target.

    Assessment: Haven't weighed myself in a week. Going to hold off checking my weight for another day or two. Would like to hit 160lb by end of Sept. Probably currently 163-165lb.
  • ninerbuff
    ninerbuff Posts: 48,692 Member
    Options
    Happy Labor Day, all!

    Well, after being off course for a week, getting back to better eating and exercise.

    Cardio: 40 minute jog, varied pace.

    Food: on target.
    Lol, I haven't been on course since late July!

    LOL. What a summer for all of us!

    Tuesday:

    Strength Training:

    Upper body:

    Push ups: 3x10
    Spiderman push-ups: 5x5
    Diamond pushups: 5x5
    Tricep pushups: 5x5
    Decline pushups: 5x5

    Abs/back: 5x20 scissor kicks, 5x15 abdominal raises, 1x60sec plank, 2x30sec side plank.

    Food: on target.

    Assessment: Haven't weighed myself in a week. Going to hold off checking my weight for another day or two. Would like to hit 160lb by end of Sept. Probably currently 163-165lb.
    Go for just .5lb loss a week. So eat just 250 calories less than your daily TDEE.
  • ninerbuff
    ninerbuff Posts: 48,692 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! A couple of clients this morning and then one later tonight! Oh and "ARE YOU READY FOR SOME FOOTBALL?"

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

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

    Assessment: Had lamb for dinner last night!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Options
    ]Go for just .5lb loss a week. So eat just 250 calories less than your daily TDEE.

    I'm not sure what my real TDEE is, actually. I've been set for .5lb loss my entire time at MFP and it's worked well until now. I'm going to try some calculations again. I am wondering if I'm eating a little too low. Will be experimenting with my calorie range to see what works.

    Wednesday: Strength training

    Lower Body:

    Squats: 3x10x40lb.
    Squats - Frog: 3x10.
    Squats with calf raises: 3x10x40lb.
    Forward lunges: 3x10.
    Reverse lunges: 3x10.
    Glute Kickbacks: 3x10.
    Glute Flutter Kicks: 3x10.
    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.

    Food: on target.

    I am SO ready for football!!!
  • ninerbuff
    ninerbuff Posts: 48,692 Member
    Options
    ]Go for just .5lb loss a week. So eat just 250 calories less than your daily TDEE.

    I'm not sure what my real TDEE is, actually. I've been set for .5lb loss my entire time at MFP and it's worked well until now. I'm going to try some calculations again. I am wondering if I'm eating a little too low. Will be experimenting with my calorie range to see what works.

    Wednesday: Strength training

    Lower Body:

    Squats: 3x10x40lb.
    Squats - Frog: 3x10.
    Squats with calf raises: 3x10x40lb.
    Forward lunges: 3x10.
    Reverse lunges: 3x10.
    Glute Kickbacks: 3x10.
    Glute Flutter Kicks: 3x10.
    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.

    Food: on target.

    I am SO ready for football!!!
    Use the Mifflin, St. Jeor method of determining your TDEE since it's more accurate than Harris Benedict for formula.
    I don't have a link right now, but once I find one I'll paste it.

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