"TLFC" exercise and accountability support!

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Replies

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

    I like myself unconditionally!

    Happy Monday! One client this morning, one this evening then TKO. Free sessions for promo this week and make up. Free sessions help me to bring in more clients.

    Cardio: jog/walk 3 mi (400 calories)

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

    Assessment: Tough weekend food wise.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Monday!!

    Cardio: 6.2 miles (10k). 75 minutes...12:00min/mile. Got to use my new Bluetooth Jaybird Bluebuds X on the run. Overall nice, but still need to play with earpieces to find combo that stays in my ears solidly.


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

    I like myself unconditionally!

    Happy Tuesday! 1 clients this morning and 2 tonight. Picking up my niece's things today to bring down to San Diego for her next week.

    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: Fast food yesterday for lunch.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Tuesday!!! My car needed a new battery. Goodness...3 batteries in 5.5 years. Damn Texas heat.

    Strength training:

    Goblet squat: 5x5x25lb

    Overhead Press: 1x45lb, 4x47.5lb

    Dead Lift: 2x5x150lb

    Barbell Glute Bridge: 5x5x150lb

    Scissor Kicks: 1x25

    Food: a little over, but had big deficit from yesterday, so on target for the week.
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! One client this morning, then strength class and TKO tonight. Finishing clean up the house before leaving on vacation next week!

    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: 3.2 miles. 36 minutes. Was supposed to be a long run, but cut it short because I lost time having to find my phone (left it at a client's - whew).


    Food: on target. Been an awesome week.
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 1 client this morning and then 2 later this evening. Finish laundry and cleaning today!

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

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

    Assessment: Not the best of eating days, but at least I'm under.
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! Just TKO tonight. Change the oil and get the van cleaned up for the trip to San Diego!

    Cardio: jog/walk- 3 mi 400 calories

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

    Assessment: Short ribs yesterday!!!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    TGIF!!

    Strength Training:

    Goblet Squat: 5x5x35lb

    Bench Press: 5x5x82.5lb

    Pendlay Row: 5x5x77.5lb

    Plank: 1x70sec

    Food: on target. Been a great week of eating!
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then and strength class. Pack today for trip to San Diego tomorrow. Throwing a surprise party for my FIL this afternoon for his birthday!

    Cardio: NONE

    Strength: NONE

    Assessment: Sushi for dinner yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Saturday!!!

    Cardio: 10k (6.2 miles) run. 11:30/mile pace. 71 minutes. Hot out there!


    Food: Made a yummy smoothie for lunch. On target.
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Well my SIL had her baby last night (boy) so we're gonna wait till she gets home. Vacation time so we'll go and hit Balboa Park (museums) and then later go with my BIL to watch "Guardians of the Galaxy".

    Cardio: elliptical-30 minutes (300 calories)

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

    Assessment: Lots of junk on the drive down to San Diego.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Congrats to your SIL, Niner!!


    Happy Monday!

    Cardio: Due to thunderstorms, worked out inside with a "circuit" that included jump rope, jumping jacks, sprints up stairs, running laps around the house, and bear crawls. 40 minutes.

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

    I like myself unconditionally!

    Happy Tuesday! Kickin' it with my FIL and later tonight with my BIL and his wife and my niece!

    Cardio: elliptical- 30 (300 calories)

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

    Assessment: Had pho and siapao yesterday!
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! Not sure what we're doing today. But yesterday I was on the aircraft carrier the "MIDWAY" and toured it. Amazing.

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

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

    Assessment: Not the best of eating days, but at least I'm under.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Thursday!! Been a busy week, missed some workouts.


    Cardio: 3.1 miles (5k). 32 minutes. 10:30/mile. Felt good.

    Food: on target.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    TGIF!! Happy Friday!!

    Took a vacation day and went to museum. Relaxing day.

    Strength Training:

    Goblet Squats: 5x5x35lb

    Overhead Press: 5x5x47.5lb

    Dead Lift: 2x5x150lb

    Barbell Glute Bridge: 5x5x150lb

    Side Plank: 2x45sec

    Scissor Kicks: 1x20


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

    I like myself unconditionally!

    Happy weekend! Driving back to the Bay Area today from San Diego. Always a long drive, but should be home by 5pm tonight.

    Cardio: NONE

    Strength: NONE

    Assessment: Thai last night.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Sunday!!

    Strength Training:

    Goblet Squat: 5x5x35lb

    Bench Press: 5x5x85lb

    Pendlay Row: 5x5x80lb

    Plank: 1x90sec

    Food: a little too much this weekend.
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Just one client this evening then new session for TKO. Packet day for my DD and we find out who her teacher is for her last year in elementary school.

    Cardio: elliptical- 30 min (300 calories)

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

    Assessment: Well, it's time to get back to work now!
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 2 clients this morning and 2 tonight. New session was great and members were telling me how much they missed me after only a week being gone.

    Cardio: stepmill- level 9 (400 calories)

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

    Assessment: Back on track and a great eating day.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Tuesday!!!

    Strength training:

    Goblet Squat: 5x5x35lb

    Overhead Press: 5x5x50lb

    Dead Lift: 1x5x155lb

    Barbell Glute Bridge: 5x5x155lb

    Food: good day!
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! One client this morning, then strength class and TKO tonight. Back to the grind and looking forward to teaching tonight!

    Cardio: stepmill- level 9 (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: 4.5 miles run. 45 minutes.


    Food: on target.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Thursday!!

    Strength Training:

    Goblet Squats: 5x5x35lb

    Bench Press: 5x5x85lb

    Pendlay Row: 5x5x80lb

    Plank: 1x90sec

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

    I like myself unconditionally!

    Happy TGIF and LCW! Just TKO tonight. Bringing in the van today to get new tires. AIEEE. More money I need to spend in a big chunk, but coming at the wrong time (since I lost a week of pay from vacation). Oh well, that's life. Great news is is that my neighborhood's value is way up there and I'd definitely make a nice profit if sold my house today.

    Cardio: jog/walk- 3 mi 400 calories

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

    Assessment: Steak and rice yesterday!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Friday!! TGIF!

    Cardio: 3.7 mile trail run. 45 minutes. Man, the trail kills me. Plus, the heat doesn't help.

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

    I like myself unconditionally!

    Happy weekend! One client then strength class. Family party today and friends party tomorrow. Will do good with food on both days.

    Cardio: NONE

    Strength: NONE

    Assessment: Pho last night!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Sunday!!

    Strength Training:

    Goblet Squat: 5x5x35lb

    Overhead Press: 5x5x50lb

    Dead Lift: 2x5x155lb

    Barbell Glute Bridge: 5x5x155lb

    Food: a little over.
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Just one client this evening then TKO. First day of school for DD! And back to my volunteer duties as a traffic guard!!

    Cardio: run/jog 2 miles (300 calories)

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

    Assessment: Long weekend of parties!

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