"TLFC" exercise and accountability support!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF and LCW! No clients this morning, then TKO class this evening. No school for DD today so going to see if we can catch a movie together.

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: Did good yesterday.

brandiuntz

TGIF!! Friday!

Took a rest/PMS day on Thursday.

Friday: Cardio: Ran 10k (actually, 6.6 miles). First 5k was a run. Rest was a walk/run mix.

Food: on target.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! One client then k-box and strength class instruction this morning. Great in class today! Free shopping time today!

Cardio: kickboxing- 60 min 350 calories

Strength: NONE

Assessment: Didn't eat my best yesterday.

brandiuntz

Happy weekend!

Saturday: rest day. Food: ate well!

Sunday: Strength Training

Decided I need a break from the pushup challenge. Been on it for 6 weeks. It's definitely helped me progress, but I'm at a plateau for further improvement and also feel like I'm neglecting other body parts. I'll be incorporating the improvements into my routine, but am adding my usual exercises back in.

Abs: 3x20 scissor kicks, 3x10 abdominal raises, 1x60sec plank, 2x30sec side planks

Pushups: max test of 30, plus 1x15.

Bicep curls: 5x5x20lb

Shoulders: 3x10x15lb lateral raise, 3x10x20lb shoulder fly, 3x10x15lb front lateral raise.

Triceps: skullcrushers 3x10x15lb.

One-legged Hip Bridges: 3x10

Squats: 3x10x40lb

Squats - Frog: 3x10

Calf raises: 3x10

Chair-assisted reverse pull ups: 5

Food: on target

ninerbuff

Happy weekend!

Saturday: rest day. Food: ate well!

Sunday: Strength Training

Decided I need a break from the pushup challenge. Been on it for 6 weeks. It's definitely helped me progress, but I'm at a plateau for further improvement and also feel like I'm neglecting other body parts. I'll be incorporating the improvements into my routine, but am adding my usual exercises back in.

Abs: 3x20 scissor kicks, 3x10 abdominal raises, 1x60sec plank, 2x30sec side planks

Pushups: max test of 30, plus 1x15.

Bicep curls: 5x5x20lb

Shoulders: 3x10x15lb lateral raise, 3x10x20lb shoulder fly, 3x10x15lb front lateral raise.

Triceps: skullcrushers 3x10x15lb.

One-legged Hip Bridges: 3x10

Squats: 3x10x40lb

Squats - Frog: 3x10

Calf raises: 3x10

Chair-assisted reverse pull ups: 5

Food: on target

Good job on the switch brandi!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! One client this morning, one tonight then TKO. No school for my DD and had time to bring her into the dentist today for a cleaning. No cavities!

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

Strength: quads- leg press, squat, leg extension. 4x12,10,8,6

Assessment: No crazy eating this weekend.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! One client this morning, then 2 tonight! Shortened school days this week because of parent/teacher conferences.

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: Ate at IHOP yesterday.

brandiuntz

Monday! (forgot to post this)

Cardio: Walk/Run mix-mostly brisk walking (my partner and I were both tired and sore). 6 miles total. About 2 hours total.

Food: on target. Dropped 2 pounds of the PMS bloat.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! One client this morning and one client in the evening then a TKO class. Not much to do today. A little clean up since BIL, SIL and niece are visiting and staying with us this weekend.

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

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

Assessment: I did good yesterday!

brandiuntz

Nice going, niner!

Wednesday!

Cardio: Mix of run/walk. Running buddy having some knee issues so we didn't run full 5k. Total distance 6.2 miles. hour and a half total time.

Food: a little over.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! Only 2 clients this morning and I have the evening off!

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: Did really well yesterday.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF and LCW! No clients this morning, then TKO class this evening. Cleaning up before my in laws get here.

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: Did good yesterday.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! One client then k-box and strength class instruction this morning. Inlaws in town and going to Vallejo later for 2 B day parties.

Cardio: kickboxing- 60 min 350 calories

Strength: NONE

Assessment: Seafood yesterday!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! One client this morning, one tonight then TKO. Looking to get under 190 this week.

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

Strength: quads- leg press, squat, leg extension. 4x12,10,8,6

Assessment: With the exception of a birthday party, it was not bad this weekend with all the festivities nearby.

brandiuntz

Hey there, niner! I forgot to check in over the weekend.

Friday: Cardio: 5k training. Walk/run mix. 10k total distance.

Saturday: Nature trail walk for about 2 hours. Food: on target.

Sunday: rest day.

Monday:

Cardio: 5k training. Total distance 4-5miles, most of it a run, but some walking. First 5k race is this coming Saturday!

Food: a little under today.

ninerbuff

Hey there, niner! I forgot to check in over the weekend.

Friday: Cardio: 5k training. Walk/run mix. 10k total distance.

Saturday: Nature trail walk for about 2 hours. Food: on target.

Sunday: rest day.

Monday:

Cardio: 5k training. Total distance 4-5miles, most of it a run, but some walking. First 5k race is this coming Saturday!

Food: a little under today.

Almost there!!!! Good luck and keep up with the training!

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! One client this morning, then 2 tonight! Also an assessment. I'm sure she asked for me because she wants me as a trainer, but I don't think I want to take on anymore clients right now.

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 did well yesterday.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! One client this morning and one client in the evening then a TKO class. Laundry day and time to change the oil.

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

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

Assessment: Not so good yesterday.

brandiuntz

Tuesday workout:

Strength training:

Push ups: 3x10
Diamond push ups: 3x10
One-legged Hip Bridges: 3x10
Abs: 3x20 Scissor kicks, 1x 60sec plank, 2x 40sec side planks, 3x10 leg raises.
Chin ups: 3 - able to pull myself halfway up 3 times.

Light workout due to time. Also spent a bit of time with the foam roller. Will get back on the full strength training routine Thursday.

Food: on target. Have lost 2 pounds. Finally back down to 163lbs (been awhile).

brandiuntz

Wednesday!

Cardio: walk/run mix 5k training. Running buddy still has knee issues so kept it to a walk/run mix. 4 miles total.

Food: on target.