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"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 49,120 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.
    Oh no. Hope it's not serious brandi. Take care and get better. Consult me when you get a prognosis and I'll see if I can give you some functional work that you can do.
  • ninerbuff
    ninerbuff Posts: 49,120 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! 2 clients this morning and kbox and TKO tonight. Raining today in the Bay Area, so I expect the gym to be busy.

    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.
  • 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.
    Oh no. Hope it's not serious brandi. Take care and get better. Consult me when you get a prognosis and I'll see if I can give you some functional work that you can do.

    Thanks, Niner. No fractures. Severe back strain in the trapezius muscle (middle right of my back, upward). Will be seeing chiropractor for 5-10 treatments. She's said I can run when I feel up to that, but wants nothing else for a couple weeks - no overhead lifting, no pushing exercises. Still managing the pain...basic things like driving and bending over hurt. I'm hoping I get the pain down enough to run a little over the weekend.

    I'd appreciate any exercise suggestions. :smile:

    Assessment: Lost a couple pounds (due to not eating much for a few days). Will watch diet carefully while recovering.
  • ninerbuff
    ninerbuff Posts: 49,120 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! No clients this morning and 2 tonight! Another rainy day.

    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: 49,120 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.
    Oh no. Hope it's not serious brandi. Take care and get better. Consult me when you get a prognosis and I'll see if I can give you some functional work that you can do.

    Thanks, Niner. No fractures. Severe back strain in the trapezius muscle (middle right of my back, upward). Will be seeing chiropractor for 5-10 treatments. She's said I can run when I feel up to that, but wants nothing else for a couple weeks - no overhead lifting, no pushing exercises. Still managing the pain...basic things like driving and bending over hurt. I'm hoping I get the pain down enough to run a little over the weekend.

    I'd appreciate any exercise suggestions. :smile:

    Assessment: Lost a couple pounds (due to not eating much for a few days). Will watch diet carefully while recovering.
    Work on some isometric exercises to keep up strength. Also, if you can recumbant bike, that can help keep calorie burn up.
  • 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.
    Oh no. Hope it's not serious brandi. Take care and get better. Consult me when you get a prognosis and I'll see if I can give you some functional work that you can do.

    Thanks, Niner. No fractures. Severe back strain in the trapezius muscle (middle right of my back, upward). Will be seeing chiropractor for 5-10 treatments. She's said I can run when I feel up to that, but wants nothing else for a couple weeks - no overhead lifting, no pushing exercises. Still managing the pain...basic things like driving and bending over hurt. I'm hoping I get the pain down enough to run a little over the weekend.

    I'd appreciate any exercise suggestions. :smile:

    Assessment: Lost a couple pounds (due to not eating much for a few days). Will watch diet carefully while recovering.
    Work on some isometric exercises to keep up strength. Also, if you can recumbant bike, that can help keep calorie burn up.

    Thanks, niner!
  • ninerbuff
    ninerbuff Posts: 49,120 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients today and just TKO tonight! Just doing some clean up around the house today. Raining so not much I can do outside.

    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: 49,120 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then and strength class. New month! Didn't quite reach goal last month, but I can still stay on track with a little more diligence this month (and some extra days!)

    Cardio: Stepmill- 30 min(350 calories)

    Strength: NONE

    Assessment: Sushi for dinner last night means a little water retention this morning!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Sunday!

    Back feeling better today. Since the doctor said i was allowed to run, I did. :)

    3.2 mile run, easy pace. 36 minutes.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 49,120 Member
    Happy Sunday!

    Back feeling better today. Since the doctor said i was allowed to run, I did. :)

    3.2 mile run, easy pace. 36 minutes.

    Food: on target.
    Alright! A little is better than none!
  • ninerbuff
    ninerbuff Posts: 49,120 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 2 clients this morning, one later this evening then TKO class. It was a cloudy and rainy weekend, but that's what video games and family are for!

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

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

    Assessment: Did very well this weekend.
  • ninerbuff
    ninerbuff Posts: 49,120 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! No clients this morning and 3 tonight. Bit rainy today. Will definitely get the grill cleaned 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 some Cheetos, but other than that, I was on.
  • ninerbuff
    ninerbuff Posts: 49,120 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! 2 clients this morning and kbox and TKO tonight. Start a new group strength class today!

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

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

    Assessment: Weight up a little because of sodium.
  • ninerbuff
    ninerbuff Posts: 49,120 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! No clients this morning and 2 tonight! House cleaning 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: 49,120 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients today and just TKO tonight! Just doing some clean up around the house today. Needs a good deep cleaning.

    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: 49,120 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then and strength class. Going to visit MIL and FIL today.

    Cardio: Stepmill- 30 min(350 calories)

    Strength: NONE

    Assessment: I had pizza yesterday, but no weight movement.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Saturday!

    Back is still an issue, but I got some running in...

    Friday: 3 mile run. 10:04/mile pace. felt good.

    Saturday: First 5K race of the year at the San Jacinto Monument. Placed 1st in my age group (40-44)!!! 28:41. 9:15/mile. My fastest 5k ever. That was a challenge. Ran with a friend who took 3rd in her age group (30-34).

    Food: on target
  • ninerbuff
    ninerbuff Posts: 49,120 Member
    Happy Saturday!

    Back is still an issue, but I got some running in...

    Friday: 3 mile run. 10:04/mile pace. felt good.

    Saturday: First 5K race of the year at the San Jacinto Monument. Placed 1st in my age group (40-44)!!! 28:41. 9:15/mile. My fastest 5k ever. That was a challenge. Ran with a friend who took 3rd in her age group (30-34).

    Food: on target
    You ROCK!!!! Takes me that long to run 2 miles!
  • ninerbuff
    ninerbuff Posts: 49,120 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 2 clients this morning, one later this evening then TKO class. DD is off today and tomorrow from school, so I got some time with her.

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

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

    Assessment: Weekend eating was good and in control.
  • ninerbuff
    ninerbuff Posts: 49,120 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! No clients this morning and 3 tonight.

    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: Finished off the last of the Samoas last night!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Tuesday!

    Worked late, so missed football practice (can't fully participate anyway yet). Instead, ran easy jog for 20 minutes. Not sure on distance.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 49,120 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! 2 clients this morning and kbox and TKO tonight. DD is back to school today so routine is back.

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

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

    Assessment: Had Taco Bell yesterday for lunch, but still well within calorie intake.
  • ninerbuff
    ninerbuff Posts: 49,120 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! No clients this morning and 3 tonight!

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

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

    Assessment: Down a little more today.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Thursday!

    Football practice: had to keep it light. Limited in what I can do. Ran, did stretches, squats, and practiced punting.

    Food: on target.
  • donyellemoniquex3
    donyellemoniquex3 Posts: 2,384 Member
    Bumping for later :)
  • ninerbuff
    ninerbuff Posts: 49,120 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients today and just TKO tonight! DW is off today so we'll have lunch and then maybe watch a movie.

    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: 49,120 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then and strength class. My niece's birthday today, so that means family party day!

    Cardio: Stepmill- 30 min(350 calories)

    Strength: NONE

    Assessment: IHOP yesterday had me over calories.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Saturday!!

    Light, extra (normal practice is tomorrow) football practice. Spent most of it running routes as receiver to give our QB practice throwing.

    Food: enjoyed some cheesecake.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Sunday!

    Football practice: 2 hours. Still limited in what I could do. Punted, practiced as a DE.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 49,120 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 2 clients this morning, one later this evening then TKO class. School conferences this week so DD comes home early all week.

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

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

    Assessment: Weekend eating was good and in control.

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