"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! One client this morning, one tonight then TKO. DW goes on travel this week, so I have time to finish up cleaning the house and getting stuff ready for my DD's first communion.

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

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

    Assessment: I did okay this weekend.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Monday!!

    Cardio: walk/run mix. Between my very sore hamstrings and her shin splints, an easy night. 5 miles.

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

    I like myself unconditionally!

    Happy Tuesday! One client this morning, then 2 tonight! Last day of the month! Setting up for the next month! Cleaning out the van today because it has to be used for the weekend with family!

    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
    Tuesday!

    Light workout...need to get a harder one in on Thursday.

    Strength training:

    3x15 push ups
    3x10 one-legged squats
    3x20 scissor kicks

    Food: over
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Forgot to edit yesterday's post:

    Ended up doing 4x15 push ups, plus 3x10 one-legged hip bridges, and 1x110 second plank.
  • 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. New month and just a little while till summer hits, so time to kick it up a notch.

    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 caved yesterday, but it wasn't too bad.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Wednesday!

    Cardio: 5k run. 34', about 11min mile.

    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: Not the best eating though.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Thursday! The weekend is almost here.

    Strength training:

    3x10 push ups
    1x10 Bulgarian split squats.
    1x10 frog squats
    3x10 one-legged squats.
    3x10 one-legged hip bridges
    3x10 one-legged calf raises
    2x40sec side planks
    1x80sec plank
    3x20 leg raises
    3x20 scissor kicks
    3x8x20 hammer curls
    3x10x15 front lateral raise
    3x10x15 lateral raise

    Food: 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. Last minute clean up and prepping for my daughter'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.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Sorry haven't replied to you much brandi. This week has been crazy. Keep it up.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients or class today! My daughter's first communion and party!

    Cardio: NONE

    Strength: NONE

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

    Friday: Cardio. Walked 5 miles.

    Food: on target

    Saturday: Cardio: Safari Run obstacle course. said it was 5k, but I suspect it was shorter. Our time was 29'05"

    Food: a little over

    Sunday: 2 softball games.

    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Happy Weekend!

    Friday: Cardio. Walked 5 miles.

    Food: on target

    Saturday: Cardio: Safari Run obstacle course. said it was 5k, but I suspect it was shorter. Our time was 29'05"

    Food: a little over

    Sunday: 2 softball games.

    Food: on target
    How'd the games go?
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! One client this morning, one tonight then TKO. Had a pretty good weekend with family and even when an jumped on trampolines for an hour yesterday! Insane!

    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! Hoping to see Iron Man 3 today!

    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
    Happy Weekend!

    Friday: Cardio. Walked 5 miles.

    Food: on target

    Saturday: Cardio: Safari Run obstacle course. said it was 5k, but I suspect it was shorter. Our time was 29'05"

    Food: a little over

    Sunday: 2 softball games.

    Food: on target
    How'd the games go?

    Well, I sucked (couldn't field at all, lol), but we won both. Lots of hitting from my team.


    Monday!

    Cardio: walk/run mix - I have a sore hip and running partner still has shin splints, so kept it light. 2.8 miles total.

    Food: on target.
  • 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. After workout this morning, gonna go watch IRON MAN 3.

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

    I like myself unconditionally!

    Happy Thursday! 2 clients this morning and 3 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: Not the best eating though.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Was Iron Man 3 good?

    Tuesday: rest day...having hip flexor issues, so took a day off.

    Wednesday: Cardio: 5k run...mix of run/walk/sprints. 39 minutes.

    Food: Been on target.

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