"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning and one client in the evening then a TKO class. A good day for me to work out on my own.

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

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

    Assessment: Did excellent yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Wednesday!!

    Cardio: 4.2 miles. Pace 9'35"...and that's with someone stopping me for directions, lol.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 2 clients this morning and 2 tonight. Gonna get my workout on today!!!

    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: Another good day yesterday.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning, then TKO class this evening. DW off today so going to finish up planning DD's party.

    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 okay yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Thursday!

    Cardio: ran 1 mile.

    Meant to do strength training, but that didn't happen.:ohwell:

    Food: ok.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then k-box and strength classes. Kickin' it at FIL's house today.

    Cardio: kickboxing- 60 min 350 calories

    Strength: NONE

    Assessment: Did well yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Weekend!!

    Friday: rest day (worked really late).

    Saturday: Cardio: 3k run (1.8 miles). Missed strength training.

    Sunday: Cardio: Ran "Girls on The Run" 5k. Time 35:12.7. My first timed 5k (one in March wasn't timed). Also, 2 games of softball.

    Food: Went to a party, so who knows on calories. Not too bad overall, though.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Happy Weekend!!

    Friday: rest day (worked really late).

    Saturday: Cardio: 3k run (1.8 miles). Missed strength training.

    Sunday: Cardio: Ran "Girls on The Run" 5k. Time 35:12.7. My first timed 5k (one in March wasn't timed). Also, 2 games of softball.

    Food: Went to a party, so who knows on calories. Not too bad overall, though.
    Great weekend for you!
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! One client this morning, one tonight then TKO. Just some housework and grocery shopping today.

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

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

    Assessment: I did okay this weekend.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! One client this morning, then 2 tonight! Dental appointment this morning, then house cleaning!

    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: Had a really good day yesterday!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Monday: rest day. Work day from hell.

    Tuesday: Cardio: ran 3.11 miles (5k). done HIIT-style indoors. Switching up the workouts some. My running partner has shin splints, so days with her will be light cardio and I'll do harder stuff on my own til she heals. Moving strength training around in the process, too. I need to get back to more strength training; feel like I'm slacking there.

    Food: did good today. Re-examined my calories. Hope it's given me a fresh focus so I can stop this overeating that's stalling progress.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Monday: rest day. Work day from hell.

    Tuesday: Cardio: ran 3.11 miles (5k). done HIIT-style indoors. Switching up the workouts some. My running partner has shin splints, so days with her will be light cardio and I'll do harder stuff on my own til she heals. Moving strength training around in the process, too. I need to get back to more strength training; feel like I'm slacking there.

    Food: did good today. Re-examined my calories. Hope it's given me a fresh focus so I can stop this overeating that's stalling progress.
    Sometimes that's what you need. Hopefully it's gonna work.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning and one client in the evening then a TKO class. Lawn and laundry today!

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

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

    Assessment: Did excellent yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Wednesday! Cardio: 3 miles walk with running buddy. 1:09 (we're walking until her shin splints heal).

    Food: okay today.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 2 clients this morning and 2 tonight. Gonna get my workout on today!!!

    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: Another good day yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Thursday!

    Cardio: 5k (3 miles) done mostly as HIIT. Last hard run before a 5k race this Saturday. 31'58".

    Food: dinner with friends, so a little over.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning, then TKO class this evening. Just have to do cleaning today.

    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 okay yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Friday!!!!

    Cardio: Walked 5 miles (with injured running buddy). Almost 2 hours.

    Strength training:

    3 partial chin ups (nose to bar)
    3x10 push ups
    5x5x20 bicep curls
    3x20 scissor kicks
    3x10x20 shoulder fly

    Food: on target

    Got a 5k Saturday morning! Softball tournament on Sunday, too.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then k-box and strength classes. Kickin' it at FIL's house today.

    Cardio: kickboxing- 60 min 350 calories

    Strength: NONE

    Assessment: Did well yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Weekend!

    Saturday: Cardio: ran 5k race. Time was 32'35". About 3 minutes faster than the previous race.

    Sunday: Softball rained out. No official exercise, but did 3 hours of yard work, and feeling that!

    Food: did ok.

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