"TLFC" exercise and accountability support!

brandiuntz

Spartacus: Even if you're not posting, you better be working out.

Tuesday:

Cardio/Strength mix:

20 burpee's
100 jumping jacks
10 minutes moderate jog
3x20 scissor kicks
3x15 leg raises
40 mountain climbers
2x20sec side planks

Food: a little too much chocolate, but on target.

brandiuntz

Wednesday:

Cardio: HIIT sprint/jog mix for 30 minutes.

Had no energy this morning, but got through the workout.

Food: on target.

brandiuntz

Thursday:

Cardio/Strength training mix

40 burpee's
100 jumping jacks
30 mountain climbers
1 minute jump rope
7min of jogging

Food: on target

brandiuntz

Saturday: ran a bunch of errands, so rest day, though danced for awhile at a party.

Sunday: Jump rope for 10 minutes (off and on for a minute), plus moderate jog for 15 minutes.

Food: On target, but didn't actually track on Saturday.

brandiuntz

Monday!

Strength Training: Upper body

Push ups (chest to floor): 5x5
Diamond pushups: 3x10
Tricep pushups: 4x5
Incline pushups: 2x10

Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks.

Food: a little under.

brandiuntz

Tuesday!

Cardio: Jump rope. Spurts of 30 seconds to one minute over 30 minutes. Not sure on total time, but wore me out.

Food: on target.

brandiuntz

Wednesday!

Upper body strength training:


Push ups: 3x10
Diamond pushups: 5x5
Tricep pushups: 5x5

Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec superman.

Shoulders: 5x5x15lb lateral raise, 3x10x20lb shoulder fly, 5x5x15lb front lateral raise.

Food: on target

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! One client this morning, one tonight, then Volley ball team training! Lookout now, I'm back on the forums!

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

Strength:chest- incline bench, Hammer bench, dips, seated flyes.4x12,10,8,6

Assessment: Had a McD's cheeseburger yesterday, but well within calorie restrictions.

brandiuntz

THURSDAY!!!!!!!!

Cardio: 30 minutes of varied paced jog.

Food: on target

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF and LCW! No clients this morning, just TKO class. It's been a great week so far so gonna finish off strong!

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

Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 4x12,10,8,6

Assessment: Had some tortilla chips, but that was the worst of it.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! One client then kick boxing and strength class instruction. Later this evening watching the Pacquiao/Marquez fight.

Cardio:kickboxing- 60 min 350 calories

Strength: NONE

Assessment: Overate yesterday.

brandiuntz

Saturday!

2 games of flag football. Got to play some corner on defense. Normally, I'm a defensive end. Also, walked probably close to 2 miles at a street fair. Then, there was the climbing up and down a ladder doing some work on the eaves of the house. Legs are sore!

Food: on target.

ninerbuff

Saturday!

2 games of flag football. Got to play some corner on defense. Normally, I'm a defensive end. Also, walked probably close to 2 miles at a street fair. Then, there was the climbing up and down a ladder doing some work on the eaves of the house. Legs are sore!

Food: on target.

Yeah for football! Wish I had more time to play brandi!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! One client this morning, then one this evening and TKO. This is the last day of TKO for the year, although I'll be having some drop in classes.

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

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

Assessment: Big party this weekend so it wasn't a good eating week.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! One client this morning and 2 tonight. Looking to just maintaining till the end of the year. Then it's on!!!

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: I ate exceptional well and focused good.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! No clients this morning and just one later in the evening then a TKO drop in class. Hoping to get my battle ropes this afternoon in the mail.

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

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

Assessment: Did good yesterday.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! One client this morning, one tonight then Volleyball team!

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

Strength:chest- incline bench, Hammer bench, dips, seated flyes.4x12,10,8,6

Assessment: Had junk food yesterday for lunch.

brandiuntz

Hey, Niner! I've been sick all week, so no workouts. Feeling better today, so hope to get one posted tonight!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF and LCW! No clients this morning, just TKO class. I've been saddened most of the day due to the tragedy at Sandy Hook elementary. My condolences to the families of the victims.

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

Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 4x12,10,8,6

Assessment: My eating this week has been a bit over.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! One client then kick boxing and strength class instruction. DW's birthday this weekend so I'm eating out!

Cardio:kickboxing- 60 min 350 calories

Strength: NONE

Assessment: Did okay yesterday. Could have done better.