"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Monday!!

    Cardio: trail running. iPod ran out of juice so don't know time/distance, but estimate it was 50 minutes, about a 5k.

    Food: a bit too much today.
    Lol, from cranking the music too loud?!!! Good job!
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! One client this morning, then 2 tonight! Much cooler 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
    Tuesday!!

    Strength training:

    3x10 full pushups
    3x10 tricep pushups
    3x10 one-legged hip bridges
    3x10 one-legged calf raises
    3x10 frog squats
    3x20 scissor kicks
    3x15 leg raises

    Food: too much junk.
  • 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. Hopefully I get my van back before 12:00pm today. If not I have to pay for another rental car day.

    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
    brandiuntz Posts: 2,717 Member
    Monday!!

    Cardio: trail running. iPod ran out of juice so don't know time/distance, but estimate it was 50 minutes, about a 5k.

    Food: a bit too much today.
    Lol, from cranking the music too loud?!!! Good job!

    LOL. I forgot to charge it over the weekend. So, no Nike+ tracking or music. Was actually nice without the music.:smile:
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning and one client in the evening then a TKO class. Hopefully I get my van back before 12:00pm today. If not I have to pay for another rental car day.

    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.

    Good luck on getting the van today.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Wednesday!!

    Cardio: Trail run, 6.3 miles (10k). 1'40".

    Food: too much junk.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Wednesday!!

    Cardio: Trail run, 6.3 miles (10k). 1'40".

    Food: too much junk.
    We have lots of trails out here. It's just that I'm not familiar with any of them. May have to try this.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 2 clients this morning and 3 tonight. Got my van back and now Toyota may even help pitch in for the repairs due to a recall on Avalon and Rav4's for the same issue their engines had back in 2009.

    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: I ate pretty good.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Wednesday!!

    Cardio: Trail run, 6.3 miles (10k). 1'40".

    Food: too much junk.
    We have lots of trails out here. It's just that I'm not familiar with any of them. May have to try this.

    I love it. Fewer people, plus you have to stay focused so don't misstep and/or watch for others. I love being in actual nature instead of only "outside". Definitely works my legs different with all the incline changes (these trails are also made for mountain biking).

    Thursday!!

    Strength training:

    3x10 full pushups
    1x10 diamond pushups
    3x10 one-legged hip bridges
    3x10 one-legged calf raises
    3x10 frog squats
    2.5 neutral grip pull-ups (aka parallel bar pullup)
    .5 chin-up
    .5 pull-up
    3x20 scissor kicks
    3x15 leg raises

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

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning, one this afternoon then TKO class this evening. No school for my DD today so going to take her out to the movies. Gonna watch EPIC.

    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
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then K-box and Strength classes. DD is going to a birthday party today and then we celebrate the rest of the Memorial Day weekend with family!

    Cardio: K-box 60 mins (350 calories)

    Strength: NONE

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

    Cardio: trail running. 6.4 miles (7.7 with warm up). 1'40". Ran on a mountain bike "expert" trail. What an adventure. Running partner took one spill and I had a few near misses. We are having so much fun with this.

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

    Saturday: rest day.

    Food: on target.

    Sunday:

    Strength training:

    6x10 full pushups
    3x10 diamond pushups
    3x10 one-legged hip bridges
    3x10 one-legged calf raises
    3x10x35lb squats
    2.5 neutral grip pull-ups (aka parallel bar pullup)
    3x20 scissor kicks
    3x15 leg raises
    1x90sec plank
    2x30sec side plank

    Food: on target


    Bought a Olympic bar and weights today. Going to start the StrongLifts program this Tuesday! Psyched!
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Happy Weekend!

    Saturday: rest day.

    Food: on target.

    Sunday:

    Strength training:

    6x10 full pushups
    3x10 diamond pushups
    3x10 one-legged hip bridges
    3x10 one-legged calf raises
    3x10x35lb squats
    2.5 neutral grip pull-ups (aka parallel bar pullup)
    3x20 scissor kicks
    3x15 leg raises
    1x90sec plank
    2x30sec side plank

    Food: on target


    Bought a Olympic bar and weights today. Going to start the StrongLifts program this Tuesday! Psyched!
    You're gonna do it!!!! Alright!!!
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! No work for me today! Do DW and DD and I are going to Great America Amusement park (I used to do often and haven't been there in over 10 years!)

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

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

    Assessment: 2 parties over the weekend meant overeating!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Niner: Parties do make it hard to behave, lol. Hope you enjoyed your weekend.

    Happy Monday (Memorial Day)!

    Cardio: Trail run/hike. Running buddy and I took her dog with us. This trail turned out to not be good for running (way too overgrown), so much more walking (and climbing, other adventures). We wore her dog out. 3.6 miles.

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

    I like myself unconditionally!

    Happy Tuesday! One client this morning, then 2 tonight! Much cooler 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: After yesterday's Great America day, time to get back to eating better!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Tuesday!!

    Strength Training:

    StrongLifts 5x5 Day 1:

    Barbell Squats: 5x5x45lb (empty bar)
    Bench Press: 5x5x45lb
    Barbell Row: 5x5x65lb

    Warmup sets also done.

    Food: a little over.
  • 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. Will get the lawn done today and also more clean up.

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

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

    Assessment: Feeling good about getting back to eating right.

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