"TLFC" exercise and accountability support!

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Replies

  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Wednesday!!

    Cardio: 6.25 mile run. 1 hour, 11 minutes. 11:27/mile pace. Keeping things easy while i build my base back up.


    Food: on target. Been a really good week for me.
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! Just 2 clients this evening.

    Cardio: jog/walk- 3 miles (400 calories)

    Strength: back- pullups, bent over rows, seated cable rows, pullovers. 8x8

    Assessment: Cupcakes leftover from party for desert.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Thursday!!

    Strength Training:

    Goblet Squats: 5x5x25lb (didn't realize I was using lighter plate until after I was done!)

    Overhead Press: 4x5x47.5lb (stopped at 4 sets due to back - still needing to be careful)

    Dead Lift: 1x5x140lb

    Barbell Glute Bridge: 5x5x140lb

    Plank: 1x65sec


    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! Just TKO tonight.

    Cardio: jog/walk- 3 mi 400 calories

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

    Assessment: Not a good eating day.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    TGIF!!!

    Cardio: 3.25 mile run. 33:18.

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then and strength class. Headed down to Santa Cruz to celebrate my cousin's 30th today. Then tomorrow we celebrate my DD's real bday with family.

    Cardio: NONE

    Strength: NONE

    Assessment: Not bad yesterday.
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! One client this morning, one this evening then TKO. DW has the whole week off so I'm taking her car in to get some new tires and figure out our vacation in August upcoming.

    Cardio: jog/walk 3 mi (400 calories)

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

    Assessment: Recovering from 2 big parties this weekend.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Monday!!!

    Except for helping a friend move, took weekend off from working out to try and rest my legs. Ate okay.

    Cardio: Ran 6.2 miles. 1 hour, 20 minutes. So humid out there tonight. Did this one slow...13min/mile.


    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 1 clients this morning and 2 tonight. Have to get new tires on my DW's car today. Damn, more money spent.

    Cardio: Jog/run- 3 miles (400 calories)

    Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 8x8

    Assessment: I did exceptionally well yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Rolled the thread! WOOT! (I'll post my Tuesday stuff later, when I actually get it in)
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Tuesday!!

    Strength training:

    Goblet squats: 5x5x35lb

    Bench Press: 5x5x80lb

    Pendlay Row: 5x5x75lb


    Food: maintenance
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! One client this morning, then strength class and TKO tonight. Swim day for my DD with lessons.

    Cardio: Jog/walk- 3 mi (400 calories)

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

    Assessment: Good day yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Wednesday!!!

    Cardio: 6.5 miles run. 76 minutes. 11:30/mile. Felt good.

    Food: on target, even with cheesecake!
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 1 client this morning and then 2 later this evening.

    Cardio: jog/walk- 3 miles (400 calories)

    Strength: back- pullups, bent over rows, seated cable rows, pullovers. 8x8

    Assessment: Lol, cupcakes again!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Thursday!!

    Strength Training:

    Goblet squats: 5x5x25lb

    Overhead Press: 5x5x45lb

    Dead Lift: 1x5x140lb

    Barbell Glute Bridge: 5x5x140lb


    Food: A little too much.
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! Just TKO tonight. DD's hitting a swimming party at the gym, so I'll just do some extra cardio today.

    Cardio: jog/walk- 3 mi 400 calories

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

    Assessment: Not a good eating day.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Friday!!

    Cardio: Trail run, 3.7 miles. Kicked my butt! Hadn't been on the trails in 7 months. Loved it. Took 46 minutes.

    Food: too much chocolate
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Sunday!!

    Strength Training:

    Goblet Squats: 5x5x35lb

    Bench Press: 5x5x80lb

    Pendlay Row: 5x5x75lb

    Plank: 1x68sec

    Food: coconut milk ice cream did me in.
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! One client this morning, one this evening then TKO. Last week of this session and then I do a make up week then will start a new session after getting back from vacation in San Diego.

    Cardio: jog/walk 3 mi (400 calories)

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

    Assessment: I did fair. Nothing to be proud of though.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Monday!

    Cardio: 3.7 mile trail run. 48 minutes. Trail running really does me in. Didn't help that it was 99 degrees out there, too.

    Food: maintenance level
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 1 clients this morning and 2 tonight. Hot day today. DD will probably want to swim.

    Cardio: Jog/run- 3 miles (400 calories)

    Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 8x8

    Assessment: Not bad. Could have done better.
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! One client this morning, then strength class and TKO tonight. Play date for my DD today. Damn Minecraft.

    Cardio: Jog/walk- 3 mi (400 calories)

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

    Assessment: Good day yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Wednesday!!

    Took Tuesday off from exercise. Felt like I needed that rest day.

    Cardio: 6 mile run. 68 minutes.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Happy Wednesday!!

    Took Tuesday off from exercise. Felt like I needed that rest day.

    Cardio: 6 mile run. 68 minutes.

    Food: on target.
    You run further than I drive to work. Rockin' it!
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 1 client this morning and then 2 later this evening. Last day of the month!

    Cardio: jog/walk- 3 miles (400 calories)

    Strength: back- pullups, bent over rows, seated cable rows, pullovers. 8x8

    Assessment: One of my clients brought me SPAM macadamia nuts. MMMMM.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Wednesday!!

    Took Tuesday off from exercise. Felt like I needed that rest day.

    Cardio: 6 mile run. 68 minutes.

    Food: on target.
    You run further than I drive to work. Rockin' it!

    Ha! Meanwhile, I drive almost 30 miles to work (go to love a large city). Just wait until I start upping my miles soon for a half-marathon coming up in November.

    Happy Thursday!!

    Strength training:

    Goblet squats: 5x5x35lb

    Overhead press: 1x45lb, 4x47.5lb

    Dead Lifts (wide-stance): 2x5x145lb

    Barbell Glute Bridge: 3x8x145lb

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! Just TKO tonight. Gonna be 110 degrees today! Great way to start off a new month!

    Cardio: jog/walk- 3 mi 400 calories

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

    Assessment: Okay eating day.
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then and strength class. Party for my cousin who getting married next month!

    Cardio: NONE

    Strength: NONE

    Assessment: Not bad yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Saturday!!!!

    Cardio: 5k (3.1 miles) run. 36 minutes. Local charity run. Plus, sand volleyball with friends.

    Food: under due to socializing at some parties. wasn't all that hungry.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Sunday!!

    Strength training:

    Goblet Squat: 5x5x35lb

    Bench press: 5x5x82.5lb

    Pendlay Row: 5x5x77.5lb

    Plank: 1x69sec

    Food: er, made up for yesterday's low day! Wasn't the healthiest of eating this weekend, but was okay calorie total-wise.

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