"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! No clients this morning and 2 tonight. Slow start this morning because power was out till 7:45am.

    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: Lots of good whole foods yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Tuesday!

    Football practice: 2.5 hours. Drill work, 60 squats, 40 push ups, ab work, lots of sprinting (OMG, hard!). Tweaked my shoulder on a linebacker play.

    Food: on target, though not enough veggies.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Happy Tuesday!

    Football practice: 2.5 hours. Drill work, 60 squats, 40 push ups, ab work, lots of sprinting (OMG, hard!). Tweaked my shoulder on a linebacker play.

    Food: on target, though not enough veggies.
    Ouch. Hope it's not too bad.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! 2 clients this morning then cardio kbox then TKO. Supposed to rain the next 3 days so that means I'll get some good gym time in!

    Cardio: stepmill- 30 minutes (500 calories)

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

    Assessment: Sushi yesterday so holding a little water weight.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Thursday!

    Football practice: 2.5 hours. suicides, planks, sprints, lots of receiver drills. Good practice.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! One client this morning then one later in the evening then TKO.
    Rain all day today in the Bay Area and also throughout the weekend. And yes it's needed.

    Cardio run/jog- 3 mi (500 calories)

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

    Assessment: Down to my lowest weight for the year so far.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Friday!!

    Strength training: Strong Lifts. Kept it light due to soreness from yesterday and because I'll have a long workout tomorrow.

    Overhead Press: 5x6x45lb

    Barbell Row: 5x5x65lb

    Deadlift: 1x5x135lb

    1x15 push ups.


    Food: a little over.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then and strength class. My gym has dropped cardio kickbox on Saturday mornings now and substituted it with Piloxing. It's part of the deal so hopefully it will be put somewhere else in the schedule since many like it.

    Cardio: Stepmill- 30 min(350 calories)

    Strength: NONE

    Assessment: Up a little today, but I had sushi last night.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Saturday!!

    Football practice, 3 hours. Mix of sprints, core work, drills, and team scrimmage.

    Food: on target
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! No clients this morning and 3 tonight. Do some laundry and get some cleaning done today!

    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: Lowest weight of this year so far.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Tuesday!

    After 2 rest days (one unplanned), back to it! Football practice canceled due to rain/cold, so, went running in the cold rain instead!

    Cardio: 6 mile run. 11min/mile. 66 minutes.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! 2 clients this morning and kbox and TKO tonight.

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

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

    Assessment: Stayed well under deficit yesterday.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! One client this morning and 2 tonight! It's been a good week so far. Need to keep it up!

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

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

    Assessment: Did good again yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Thursday!

    Football practice: 2.5 hours. First night in pads! Learning how to tackle.

    Food: on target
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! One client this evening and then TKO. Valentine's today so me and my DW will hit up our favorite Thai restaurant.

    Cardio run/jog- 3 mi (500 calories)

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

    Assessment: Up a little. Need to drop some of this water.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then and strength class. Going to the Paragon Outlets today to shop for some clothes for the DW and maybe pick up some shirts for me.

    Cardio: Stepmill- 30 min(350 calories)

    Strength: NONE

    Assessment: It was a good Valentine's day yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Saturday!

    Football practice: 3.5 hour practice. Pulled muscle in back and shoulder...ouch. Tackle drills, defense work, core work, Man, I have a collection of bruises.

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

    Cardio: 3 mile run. Pace: 10:46/mile. Tough run. Very sore from yesterday.

    Football: light practice with friends...punting, throwing, and centering. An hour or hour and half.

    Food: on target
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 2 clients this morning then one this evening new TKO session tonight. My TKO classes are picking up, so I may have to add another day.

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

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

    Assessment: Ate out most of the day, but calories were fine.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! No clients this morning and 3 tonight. Laundry and clean the grill today.

    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: Had a good holiday with DD and DW.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Popping in to note I haven't worked out since Sunday due to a pulled muscle in my back. Hoping to get back to it tonight or tomorrow.

    Food: been on target
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! 2 clients this morning and kbox and TKO tonight.

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

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

    Assessment: Stayed well under deficit yesterday.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! One client this morning and 2 tonight! Laundry today.

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

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

    Assessment: Did good again yesterday.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients today and just TKO tonight! Gonna finish playing "Walking Dead" and start on no. 2!

    Cardio run/jog- 3 mi (500 calories)

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

    Assessment: Steady right now.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then and strength class. Visiting mom and dad and my DW and DD are both getting their hair trimmed by my brother today.

    Cardio: Stepmill- 30 min(350 calories)

    Strength: NONE

    Assessment: Up a little after eating Mediterranean food yesterday!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Saturday!

    Back still having issues (pinched nerve? Going to see doctor on Monday), but went to practice anyway. Only had to modify a little.

    Football practice: 3.5 hours. Played a bunch of tackle today in the offense vs. defense drill.

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

    Light football practice with a few players. Practiced punting, also receiver work. Also ran 1/2 mile.

    Food: on target
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! No clients this morning since I'm chaparoning my DD's class for a visit to Mission San Jose in Fremont. One client later then TKO.

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

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

    Assessment: I'm up a little, but I did have pho yesterday, so lots of sodium.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! No clients this morning and 3 tonight. Had a great day with the kids at Mission San Jose. Really cool to learn about some of the history around the Bay Area with the missions.

    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: Hittin' it hard yesterday did some good!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Tuesday!

    Popping in to note I'll be out of commission for a bit. Back pain returned with a vengeance on Monday and Tuesday. Have not been able to drive to work. Had x-rays done yesterday. Going to doctor for follow up later today. Hopefully, it's just a severe muscle strain in the back and they can get me some relief. Even with relief, I assume I'll need to avoid a lot of exercise for a few days.

    Food: been under (not hungry with the pain). Dropped a few pounds because of it.

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