"TLFC" exercise and accountability support!

ninerbuff

Is it just you two? Do you mind if I get other people to join? I'd also like to join if that's okay. And, I'm a total newbie, so don't laugh at how little I lifted. My arms are very weak. LOL. If I remember correctly, this is what I did yesterday:

Morning:
ARC (1 min)

incline press (10@25lbs), leg extensions (5@70lbs), leg curls (5@70lbs)

I did this two times: incline press (10@25lbs), leg extensions (5@70lbs), leg curls (5@70lbs), leg extensions (5@70lbs), leg curls (5@70lbs), recumbent bike (3 mins), ARC (2 minutes). * On the 10 on the incline press, I had to go down to 15 lbs because I could barely lift the weights without my arms shaking.

Afternoon:
30DS L1
portable stepper (3 minutes)

Enjoy your Sunday. :happy:

The thread is for ANYONE who wants to do daily accountability and get some other ideas about workouts. Also if you have a question for me, I can at least get some insight on the person by looking at their workouts and eating. So tell anyone you want!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 1 client this morning then TKO tonight. MIL and SIL are visiting for the week and so I have to get groceries today. Also time for a haircut.

Cardio: stepmill- level 9-15 30 min (500 calories)

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

Assessment: Weekend was a bust because of my dad's party and leftovers. Oh and the 9ers lost pissed me off so I ate chips.:huh:

just_Jennie1

Happy Monday!

Well, Friday's workout didn't go exactly as planned. No cardio and no abs but did a killer 1 hour chest session.

Today (hopefully) will be:

Cardio: 30 min. run (not sure yet if I want to do speed, tempo or just a straight run)

Strength: Back. I believe today will be on the assisted machine: 1 arm wide pull ups; 2 arm narrow pull-ups; back extension machine; high rope cable rows; 1 arm bent over cable rows; seated row (possibly) 3x10; Abs - not sure yet. Possibly planks and floor work.

Food: Eh. this weekend wasn't the best. Will get back on track today.

just_Jennie1

Happy Monday!

Well, Friday's workout didn't go exactly as planned. No cardio and no abs but did a killer 1 hour chest session.

Today (hopefully) will be:

Cardio: 30 min. run - 5 min warm up at 9:13 min. mile; 25 min. @8:12 min. mile; 4 min. cool at 9:13; 1 min.walk.

Strength: Back. Lat machine: Wide grip pull downs; chin grip pull downs; push downs 3x10; seated row: wide & triangle grip 3x10; rear delt machine: 3x10 Abs: crunches: 3x40; side crunches 3x30

Food: Eh. this weekend wasn't the best. Will get back on track today.

EDITED

brandiuntz

Happy Monday!

Cardio: 5k (3.1 miles). 33 minutes. Pace was 10'52".

Also, some light football practice (throwing to a couple receivers for an hour).

Food: Erm, yeah, definitely some PMS overeating over here.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 2 clients this morning and then 2 tonight. Laundry today! Also some yard work now that all the leaves are falling off the trees.

Cardio: Stepmill- level 9-14 30 minutes (500 calories)

Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 8x8

Assessment: I did pretty good yesterday.

just_Jennie1

Grrr. Woke up to a dusting of snow on the ground, knocked over my cup of coffee and burned my toast this morning. :mad:

However, had a kick-butt workout this afternoon. Got there later than intended so NO CARDIO today.

Strength: Shoulders - cable work: 1 arm Lateral raises, 1 arm front raises, low pulley deltoid raises, high pulley shoulder adduction (2-arm), 1 arm over head press, rotator cuff rotation, plate raises, "drive the car" 3x10 for all

Legs: Extension, seated curls, single leg press, calf raises (sled) 3x10

Pretty dang sore after this workout. Really tried to push the shoulders. I messed them both up somehow pole dancing and while they don't hurt for the most part, they do get stiff and snap and pop a lot. :ohwell:

Food: Aside from the burned toast this morning, not too bad.

brandiuntz

Tuesday!!

Total rest day. Way too sore from the weekend's activities. Stretched and foam rolled.

Food: on target.


@just_Jennie: I'd be so mad if I spilled my coffee! Glad the workout improved your day.

ninerbuff

Grrr. Woke up to a dusting of snow on the ground, knocked over my cup of coffee and burned my toast this morning. :mad:

However, had a kick-butt workout this afternoon. Got there later than intended so NO CARDIO today.

Strength: Shoulders - cable work: 1 arm Lateral raises, 1 arm front raises, low pulley deltoid raises, high pulley shoulder adduction (2-arm), 1 arm over head press, rotator cuff rotation, plate raises, "drive the car" 3x10 for all

Legs: Extension, seated curls, single leg press, calf raises (sled) 3x10

Pretty dang sore after this workout. Really tried to push the shoulders. I messed them both up somehow pole dancing and while they don't hurt for the most part, they do get stiff and snap and pop a lot. :ohwell:

Food: Aside from the burned toast this morning, not too bad.

My elbows do that all the time. It's just tendons "popping" over a space, kinda like cracking your knuckles.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! One client this morning then TKO tonight. Mow the lawn and clean out the gutter day!

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

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

Assessment: High sodium day!

brandiuntz

Happy Wednesday!!

Cardio: 10 mile run. Slow pace tonight, 13'04". Took 2 hours, 10 min.

Food: on target.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! 1 client this morning and 2 tonight! Some leisure time today so going to get a massage!

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

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

Assessment: Much better with food and water yesterday.

just_Jennie1

*grumble*

Yesterday and today were unplanned rest days. But that's what happens when you fail to get up early to hit the gym.

Oh well.

ninerbuff

*grumble*

Yesterday and today were unplanned rest days. But that's what happens when you fail to get up early to hit the gym.

Oh well.

It happens. Shake it off. It's not what you've done in the past that matters now. It's what you do today.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF and LCW! No clients this morning and then TKO tonight. Signed up a new client yesterday who had a total knee replacement. Gonna be fun getting his legs and body back into shape!

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

Assessment: Haven't been consistent this week, hence no real results.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! One client this morning then k-box and strength training classes to teach. Leisure day with the family today. DW wants to go shop for new shoes.

Cardio:kbox- 60 minutes (400 calories)

Strength:NONE

Assessment: Ate out 2 times yesterday, but overall good choices.

brandiuntz

Hi, all! Happy weekend! Totally forgot to post yesterday.

Friday: Cardio: 3.1 mile run. 10'44" pace.

Saturday: One game of flag football. Second game was a forfeit, so did some light football practice with some teammates.

Food: on target.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 1 client this morning then TKO tonight. Now that I got a new weighted vest, this ought to make my cardio more interesting.

Cardio: stepmill- level 9-15 30 min (500 calories)

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

Assessment: Weekend was okay. Would have been better if the 9ers won.

brandiuntz

Happy Monday!!

Cardio: 6 mile run. 68 minutes. Taper week for my upcoming half marathon. 6 days left!

Food: on target.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 2 clients this morning and then 2 tonight. Well today is supposed to rain (we need it) but it will also be the first time I have to direct school traffic in it. And I'm sure there are going to be some pissed off parents trying to get into the back area of the school where I direct it.

Cardio: Stepmill- level 9-14 30 minutes (500 calories)

Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 8x8

Assessment: I did pretty good yesterday.

brandiuntz

Happy Wednesday!!

Cardio: 6 mile run. 1 hour, 7 min. Final run before my half marathon!

Food: on target.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! 1 client this morning and 2 tonight! Taping up the windows to see if it helps with energy conservation!

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

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

Assessment: Had a double Western Bacon yesterday.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF and LCW! No clients this morning and then TKO tonight. Eating Pho for the first time in 4 weeks.

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

Assessment: Gonna be an eventful weekend!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! One client this morning then k-box and strength training classes to teach. DW has a charity to attend today so it's just me and my DD kickin' it!!!

Cardio:kbox- 60 minutes (400 calories)

Strength:NONE

Assessment: Finally at Vietnamese last night. It was okay. Funny how places pho taste differently.

brandiuntz

Happy Saturday!!

Took Thursday and Friday as rest days in prep for Sunday's half marathon.

Saturday: flag football rained out, so light strength training instead:

6x10 push ups

3x20 scissor kicks

3x15 leg raises

3x10 frog squats

3x10 one-legged hip bridges

1x30 sec plank

Food: on target. Carb-heavy for half, but at maintenance levels.

brandiuntz

Happy Sunday!!

Cardio: Ran my first half-marathon race today! 45F degrees and 20mph winds (wind chill made it 36F). So so windy. Amazing experience. Total time was about 2 hours, 40 minutes.

Food: not tracking today.

ninerbuff

Happy Sunday!!

Cardio: Ran my first half-marathon race today! 45F degrees and 20mph winds (wind chill made it 36F). So so windy. Amazing experience. Total time was about 2 hours, 40 minutes.

Food: not tracking today.

Congrats brandi! Kudos to you for something many in their life will never experience.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 2 clients this morning then 1 later and TKO tonight. 49ers play tonight so I'm gonna have to DVR the first half of the game.

Cardio: stepmill- level 9-15 30 min (500 calories)

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

Assessment: I ate out the whole weekend. Pizza and Mexican.

brandiuntz

Happy Sunday!!

Cardio: Ran my first half-marathon race today! 45F degrees and 20mph winds (wind chill made it 36F). So so windy. Amazing experience. Total time was about 2 hours, 40 minutes.

Food: not tracking today.

Congrats brandi! Kudos to you for something many in their life will never experience.

Thanks! Definitely was emotional crossing that finish line. I've got another one in April. Then, time to think about when I want to do a marathon.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 2 clients this morning and then 2 tonight. Prepping for Thanksgiving by shoring up on some short ribs! It's at my aunt's house this year so at least there will be little clean up on my part.

Cardio: Stepmill- level 9-14 30 minutes (500 calories)

Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 8x8

Assessment: I did pretty good yesterday.