"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 49,096 Member
    Happy New Year's Eve! About to go party, but first...

    Strength training: Strong Lifts 5x5

    Overhead press: 55lb

    Sumo Deadlift (liking this form over conventional. may be because I have longish limbs): 1@135, 1@140

    Goblet squats: 35lb

    1x10 push ups.
    Happy New Year brandi! New goals and new aspirations!
  • ninerbuff
    ninerbuff Posts: 49,096 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday and New Year! No clients this morning, but starting off with back day!! Wild party last night so I got some work to do to burn off this extra 10lbs I put on over the holidays!

    Cardio: stepmill- 30 minutes (500 calories)

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
    8x8

    Assessment: Holidays over, so time to get it back in gear!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy New Year Wednesday!

    Cardio: 5.5 mile trail. Ran the tough trail today....what a workout. 71 minutes.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 49,096 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 1 client this morning then 2 tonight. Gym was busy, but I expect it to be much busier on Monday based on how many new member sign ups haven't come in yet.

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

    Strength: chest- incline bench, vertical flat bench, machine flyes, cable crossovers. 8x8

    Assessment: Excellent day yesterday!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Thursday!

    Strength training: Strong Lifts 5x5

    Bench press: 85lb

    Barbell Row: 77.5lb

    Goblet Squat: 35lb

    1x10 push ups, 1x20 scissor kicks, 1x10 leg raises

    Food: on target
  • ninerbuff
    ninerbuff Posts: 49,096 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! Actually have the day off today since my new TKO sessions don't start till Monday the 6th. Just my workout today.

    Cardio run/jog- 3 mi (500 calories)

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

    Assessment: Food was good yesterday! I think I'm coming down with a cold though.
  • ninerbuff
    ninerbuff Posts: 49,096 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then kbox and strength class. Just kicking it with my family today. Probably hit the Paragon Outlets to see if any sales still exist. Especially at the UnderAmour and Nike outlets!!

    Cardio:kbox- 60 minutes (400 calories)

    Strength:NONE

    Assessment: It's going really well right now.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Sunday! Starting my new workout routine...moving things around due to football practice that starts this week.

    Cardio: 6 mile run. 69 minutes. 11:30/mile pace

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 49,096 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 2 clients this morning then TKO tonight. New sessions start today and expecting lots more today from the New Year's resolution newbies to show up.

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

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

    Assessment: Party for the 49ers game at my uncle's added some weight back, but I'll have it off by the end of the week!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Monday! Stay warm out there, everyone (so chilly across the US)


    Strength training: Strong Lifts 5x5

    Goblet squats: 35lb (did one set with 45lb bar - still not liking form on back squat)

    Overhead press: 55lb

    Sumo Deadlifts: 2@140lb

    Food: on target
  • ninerbuff
    ninerbuff Posts: 49,096 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! No clients this morning due to the repairman coming over to check out our built in microwave. 2 clients tonight though.

    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: With the microwave out, I opted to eat out instead.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Sucks about microwave. I had to replace my above-the-oven one a year and a half ago.

    Tuesday!!

    Cardio: Tackle football practice. 2.5 hours of conditioning work with some skill work. That was a hard workout!

    Food: on target
  • ninerbuff
    ninerbuff Posts: 49,096 Member
    Sucks about microwave. I had to replace my above-the-oven one a year and a half ago.

    Tuesday!!

    Cardio: Tackle football practice. 2.5 hours of conditioning work with some skill work. That was a hard workout!

    Food: on target
    Funny how dependent I am on it. Due to time constraints I usually heat frozen vegetables all the time and yesterday had to settle for salad.
  • ninerbuff
    ninerbuff Posts: 49,096 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! 2 clients this morning 1 this evening then TKO tonight. So my microwave (stainless steel built in) is going to cost $520 to fix. Crap. But it's still cheaper than buying and installing a new one. I bought a cheapo one yesterday because it's gonna take a few days to get the parts needed to repair it.

    Cardio: stepmill- 30 minutes (500 calories)

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
    8x8

    Assessment: I ate okay yesterday. Weight is steady.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Sucks about microwave. I had to replace my above-the-oven one a year and a half ago.

    Tuesday!!

    Cardio: Tackle football practice. 2.5 hours of conditioning work with some skill work. That was a hard workout!

    Food: on target
    Funny how dependent I am on it. Due to time constraints I usually heat frozen vegetables all the time and yesterday had to settle for salad.

    I'm really dependent on it, too...same reason, I cook frozen vegetables in it and heat up meat I've cooked (I cook enough meat for 3-4 days in a row). I was struggling the week mine was out!:laugh:
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Wednesday!

    Strength training: StrongLifts 5x5

    Bench press: 85lb - only 3 sets. Very sore from football practice on Tuesday

    Goblet squats: 35lb

    Barbell row: 77.5lb

    Food: on target
  • ninerbuff
    ninerbuff Posts: 49,096 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! No clients this morning and 2 tonight! Gotta get my vehicle smogged before registration today.

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

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

    Assessment:I did fairly well yesterday. Could have done much better.
  • ninerbuff
    ninerbuff Posts: 49,096 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning, one this afternoon then TKO. I have my yearly eval this morning too.

    Cardio run/jog- 3 mi (500 calories)

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

    Assessment: I overate a little yesterday, but nothing crazy.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Thursday!

    Cardio/Strength: tackle football practice for 2.5 hours

    Food: Missed dinner due to late practice, so under.
  • ninerbuff
    ninerbuff Posts: 49,096 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then kbox and strength class. Later today going to SF to celebrate my aunt's 90th birthday. Old age runs strong in my family.

    Cardio:kbox- 60 minutes (400 calories)

    Strength:NONE

    Assessment:I'm down a couple of pounds from last week.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Saturday!!

    Cardio/Strength training: football practice. 2.5 hours. mix of drills, running, push ups, sit ups.

    Food: on target

    Assessment: I haven't been this sore in I don't know when.
  • ninerbuff
    ninerbuff Posts: 49,096 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 2 clients this morning then TKO tonight. Got lots to do today. Grocery, shopping, laundry, and daughter starts hip hop dance class today.

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

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

    Assessment: Another party week!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Monday!

    I forgot to check in yesterday:

    Sunday: Cardio: Slow-as-molasses 4 mile run. Seriously tired legs, so took it easy on that run.

    Monday: rest day. So needed.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 49,096 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! So microwave is to be repaired this morning so no clients. 3 later on this evening though.

    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 okay yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Tuesday!

    Cardio: tackle football practice. 2 hours. Easier to handle, as there were more people and less conditioning, more drill work. Good practice.

    Food: on target
  • ninerbuff
    ninerbuff Posts: 49,096 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! 2 clients this morning 1 this evening then TKO tonight. The repair guy came yesterday, but the idiot really wasn't prepared to fix it. Obviously has never repaired a built in unit, so has to come back today with his supervisor to be shown how. I told them I expect a reduced billing for having to take another day off because of their ill preparation. So let's see how it goes today.

    Cardio: stepmill- 30 minutes (500 calories)

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm press downs.
    8x8

    Assessment: I ate okay yesterday. Weight is steady.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! 2 clients this morning 1 this evening then TKO tonight. The repair guy came yesterday, but the idiot really wasn't prepared to fix it. Obviously has never repaired a built in unit, so has to come back today with his supervisor to be shown how. I told them I expect a reduced billing for having to take another day off because of their ill preparation. So let's see how it goes today.

    Cardio: stepmill- 30 minutes (500 calories)

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm press downs.
    8x8

    Assessment: I ate okay yesterday. Weight is steady.

    Good luck on that repair today. Hope they get it right!
  • ninerbuff
    ninerbuff Posts: 49,096 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! 2 clients this morning 1 this evening then TKO tonight. The repair guy came yesterday, but the idiot really wasn't prepared to fix it. Obviously has never repaired a built in unit, so has to come back today with his supervisor to be shown how. I told them I expect a reduced billing for having to take another day off because of their ill preparation. So let's see how it goes today.

    Cardio: stepmill- 30 minutes (500 calories)

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm press downs.
    8x8

    Assessment: I ate okay yesterday. Weight is steady.

    Good luck on that repair today. Hope they get it right!
    Didn't happen. The repair guy called and stated his supe got called away. This is becoming a nightmare. Now it's set for tomorrow.
  • ninerbuff
    ninerbuff Posts: 49,096 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! No clients this morning and 2 tonight! Some home fix up things and laundry today.

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

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

    Assessment:Did good yesterday. Weight is moving back down.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Sorry they keep screwing up the repair of your microwave, Niner. Ridiculous.

    Thursday:

    Football practice. 2 hours. Have I mentioned how hard these workouts are? Lot of quarterback drill work tonight.

    Food: on target.

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