"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Thanks, Niner! I am. Friend and I are going 3 times a week to run. Still doing my strength training other days.

    And how about my Texans winning their playoff game!

    Saturday: Strength Training:

    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.
    Squats - Frog: 3x10.
    Squats with calf raises: 3x10.
    Push ups: 3x10
    Diamond pushups: 3x10
    Tricep pushups: 3x10
    Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks, 5x15sec superman.
    Mountain climbers: 3x10.
    Congrats to the Texans on their win. They got a tough one next week in New England. I do hope they win because I'd like to see them play in the Championship.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! One client this morning, one tonight then the start of a new TKO session! It's gonna be full tonight so I'm ready for the beat down on people!

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

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

    Assessment: My weekend went excellent based on my weigh in this morning!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Congrats to the Texans on their win. They got a tough one next week in New England. I do hope they win because I'd like to see them play in the Championship.

    Thanks! I'm wishing the 49ers luck this weekend!

    Monday: Cardio: 3 mile run/walk (we're following a similar program as Couch25k, on week 3).

    Food: On target
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! TKO this morning, then one client, then 2 tonight! Busy day for me today! Also have to do laundry and get some other stuff done!

    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: Another great day for weight loss!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    That's great on your weight loss progress, Niner!

    Tuesday: Strength Training:

    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.
    Squats - Frog: 3x10.
    Squats with calf raises: 3x10.
    Push ups: 3x10
    Diamond pushups: 3x10
    Tricep pushups: 3x10
    Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks, 5x15sec superman.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    That's great on your weight loss progress, Niner!

    Tuesday: Strength Training:

    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.
    Squats - Frog: 3x10.
    Squats with calf raises: 3x10.
    Push ups: 3x10
    Diamond pushups: 3x10
    Tricep pushups: 3x10
    Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks, 5x15sec superman.

    Food: on target.
    Good workout!!
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning and just one later in the evening then a TKO class. Gonna be crowded again in class tonight!

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

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

    Assessment: Dinner was Taco Bell but I had the Fresco menu!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Wednesday!

    Cardio: 5k training run/walk. Our run portion averages a 9min mile. Total distance 3.32 miles. About 50 minutes.

    Food: on target.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Thursday!!

    Strength training:

    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.
    Squats - Frog: 3x10.
    Squats with calf raises: 3x10.
    Push ups: 3x10
    Diamond pushups: 3x10
    Tricep pushups: 3x10
    Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Thursday!!

    Strength training:

    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.
    Squats - Frog: 3x10.
    Squats with calf raises: 3x10.
    Push ups: 3x10
    Diamond pushups: 3x10
    Tricep pushups: 3x10
    Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks
    Whew making me sweat reading!
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! TKO then one client this morning, one tonight then the Volleyball girls!

    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: I went over in calories yesterday.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning, one this evening then TKO class. My DD has a field trip to Chabot Space and Science center today and I'm chaperoning! Fun for me too since I'm a science geek!

    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: Ate a little high yesterday and weight is up a little.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    TGIF!!

    Friday: Cardio

    3.1 miles run/walk mix.

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    TGIF!!

    Friday: Cardio

    3.1 miles run/walk mix.

    Food: on target
    Good luck to the Texans this weekend!
  • ninerbuff
    ninerbuff Posts: 48,701 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then kbox and strength class instruction this morning. My MIL b day today and also the 49ers playoff game!!!

    Cardio:kickboxing- 60 min 350 calories

    Strength: NONE

    Assessment: Did okay yesterday. Could have done much better.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Congrats to your 49ers! They looked great yesterday.

    GO TEXANS!!

    Saturday: rest day. Food on target.

    Sunday: Strength Training

    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.
    Squats - Frog: 3x10.
    Push ups: 6x10
    Diamond pushups: 3x10
    Tricep pushups: 3x10
    Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks.

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,701 Member
    Options
    Congrats to your 49ers! They looked great yesterday.

    GO TEXANS!!

    Saturday: rest day. Food on target.

    Sunday: Strength Training

    One-legged Hip Bridges: 3x10.
    One-legged calf raises: 3x10.
    One-legged squat: 3x10.
    Squats - Frog: 3x10.
    Push ups: 6x10
    Diamond pushups: 3x10
    Tricep pushups: 3x10
    Abs/back: 3x20 scissor kicks, 3x15 abdominal raises, 1x60sec plank, 2x30sec side planks.

    Food: on target
    Sorry about the Texans brandi.
  • ninerbuff
    ninerbuff Posts: 48,701 Member
    Options
    Hey gang,

    I like myself unconditionally!

    Happy Monday! One client this morning, one tonight then TKO! Great start for clients all last week as well as for the group instruction I do at the gym. It's pretty crowded right now, but that's to be expected.

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

    Strength: Tri set training program

    Assessment: Great weekend and did really good!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Thanks about the Texans, Niner. Ah well. We so need a better coach & QB.

    I am rooting for the 49ers to go all the way. Please kick the Falcons' butts this weekend (rivals of the Saints, my other team)

    Monday:

    Cardio: run/walk mix. 4minute run, 1 minute walk intervals x 5. Plus 10 minutes of warm-up/cooldown walking.

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,701 Member
    Options
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! TKO this morning, then one client, then 2 tonight! Busy day for me today! Also have to do laundry and get some other stuff done!

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

    Strength:NONE

    Assessment: Steady yesterday.

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