"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 2 clients this morning and 2 tonight. Bootcamp was great yesterday and I got great feedback.

    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: Good day overall yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Tuesday!!

    Strength Training. Cut it short due to how late it was getting. Something's better than nothing.

    Goblet Squat: 3x5x35lb

    Bench Press: 3x5x85lb

    Pendlay Row: 3x5x80lb

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

    I like myself unconditionally!

    Happy Humpday! No clients this morning, then strength and TKO tonight. Back to running for me.

    Cardio: run/jog- 2 miles (400 calories)

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

    Assessment: Good day yesterday.
  • tsimblist
    tsimblist Posts: 206 Member
    Happy Humpday! Vacation mode has me sloppy about keeping up with my posts. Did an 8 mile run on Monday and got rained out yesterday.

    Cardio: Ride bike 50.59 miles at OBX (1916 calories).

    Strength: Not today.

    Assessment: Not logging my foods this week. Trying to get a cup of oatmeal and 16 oz of Greek yogurt for lunch each day along with whatever the gang is having. Ate out last night to celebrate the birthday of one our friends. Had seafood lasagna covered with much cheese. Will be interesting to see what the scale has to say when I get home.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Wednesday!!

    Adventures in running: Saw a car chased by police crash and nearly end up on the jogging trail I was on (a major city park thousands of people run at every day - crowded place). Happened about 40 yards in front of me. Thankful he hit those posts and a ditch and the car did not make it onto the trail. Police quickly arrested him. Thankful no one was hurt. Man, all us runners scattered like a spooked herd of deer.

    Cardio: 10k (6.2 mile) run. 72 minutes. Slow and easy pace (car crash notwithstanding).

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

    I like myself unconditionally!

    Happy Thursday! 2 clients this morning and then 3 this evening. Hard to believe it's been over 15 years since the World Trade Center collapse.

    Cardio: stepmill- level 9 (400 calories)

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

    Assessment: I was okay yesterday.
  • tsimblist
    tsimblist Posts: 206 Member
    Happy Thursday! I saw a US flag flying at half mast after my run. We finally remembered that it is 9/11. Thirteenth Anniversary according to Google.

    Cardio: Ran 9 miles (1099 calories).

    Strength: Not today.

    Assessment: Still in vacation mode. Ate plenty yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Thursday (with a nod towards the 9/11 anniversary. I really do remember where I was when that happened)

    Strength Training:

    Another short workout, purely due to being lazy.

    Goblet Squats: 5x5x35lb

    Overhead Press: 5x5x52.5lb

    Food: okay.

    Will really have to make Saturday's workout count!
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning then TKO tonight. A casual day for me to do what I want to do today.

    Cardio: jog/walk- 3 mi 400 calories

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

    Assessment: Pho for lunch yesterday, then short ribs for dinner. Extra sodium bumped my weight up a little this morning.
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Happy Thursday! I saw a US flag flying at half mast after my run. We finally remembered that it is 9/11. Thirteenth Anniversary according to Google.

    Cardio: Ran 9 miles (1099 calories).

    Strength: Not today.

    Assessment: Still in vacation mode. Ate plenty yesterday.
    Lots of half mast flags yesterday in my city. I still remember so much being in the the DC area at the time (my DW was less than half a mile working from the Pentagon when it was hit).
  • tsimblist
    tsimblist Posts: 206 Member
    Happy TGIF. Up early for my bike ride. It was too dark to read the display on my Garmin Forerunner when I started out.

    Cardio: Flat bike ride for 25.1 miles at the OBX (803 calories). Intended to go farther, but a sore butt made it not worth the suffering.

    Strength: Still on vacation.

    Assessment: Hot dogs for dinner last evening. Chased them down with oatmeal & Greek yogurt. Do good calories cancel bad ones?
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    TGIF!!

    Cardio: 3 mile run. 32 minutes.

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

    I like myself unconditionally!

    Happy weekend! One client then strength class. DD has a recital later today.

    Cardio: NONE

    Strength: NONE

    Assessment: Tri Tip dip yesterday for dinner.
  • tsimblist
    tsimblist Posts: 206 Member
    Happy Monday! Full weekend. Saturday we traveled home from the beach. Sunday I biked in a Century ride. It was 3318 calories according to my Garmin.

    Cardio: Walked laps around gym between sets.

    Strength: Bench Volume day (1049 calories). Squats, Bench Press, Deadlifts, Weighted Dips, Pull-ups. All that cardio last week seems to have sapped some of my strength. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-09-15

    Assessment: Ate a big meal after yesterday's ride. I haven't counted the calories yet, but I suspect that yesterday was a deficit.
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Bootcamp training this morning one client this evening then TKO. Not doing much today but my workout and some rest later.

    Cardio: run/jog 2 miles (300 calories)

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

    Assessment: Ate pizza yesterday because the 9ers played late.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Monday!!!

    Rough weekend - overate and didn't workout. Back to workouts today.

    Cardio: 3.25 mile run. 36 minutes.

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

    I like myself unconditionally!

    Happy Tuesday! 1 client this morning and 2 tonight. Haircut today.

    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: Okay yesterday.
  • tsimblist
    tsimblist Posts: 206 Member
    Happy Tuesday! Slept in a little this morning. Was expecting a red light from my ithlete HRV sample this morning after yesterday's yellow light. Instead, it was green. So I could have done a cardio workout, but I needed to fix the flat tire on my bike. Turns out that my spare tube also leaked. Took the wheel to a bike shop today and had them put a new tube in and bought a couple of spares for a Century ride on Saturday.

    Cardio: Rest day

    Strength: Rest day

    Assessment: Yesterday's nutrition went according to plan. Today is planned and on track so far.
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning, then strength and TKO tonight. Party this afternoon for one of my peers who's leaving us after 8 years.

    Cardio: run/jog- 2 miles (400 calories)

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

    Assessment: Good day yesterday.
  • tsimblist
    tsimblist Posts: 206 Member
    Happy Humpday!

    Cardio: Walking laps around gym between sets.

    Strength: Overhead Recovery day (849 calories). Barbell Hip Thrusts, Roman Chair Sit-ups, Squats, Overhead Press, Straight Leg Deadlifts with TGrips (thick grips for developing grip strength). Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-09-17

    Assessment: Nutrition according to plan yesterday. Planned out for today. Scales don't seem to have noticed that I took a vacation last week.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Wednesday!!

    Ugh, been working late every night this week. Not doing well to get the exercise in.

    Strength Training - Circuit-style:

    Goblet Squats: 3x8x25lb

    Push ups: 5x10

    Scissor Kicks: 3x20

    Reach-ups: 2x10

    Plank: 1x70sec

    Single-leg calf raises: 3x10


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

    I like myself unconditionally!

    Happy Thursday! 1 client this morning and then 3 this evening. Everything is going good this week. Just need to keep it up!

    Cardio: stepmill- level 9 (400 calories)

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

    Assessment: I was okay yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Thursday!!

    Switching up my running schedule. Think it will help me gets things back on track.

    Cardio: 4 mile run. 45 minutes.

    Food: on target
  • tsimblist
    tsimblist Posts: 206 Member
    TGIF!

    Busy yesterday so I didn't get around to posting. But I did do a 5 mile jog first thing in the morning before things got busy. Going to be busy today too.

    Cardio: Walked laps around gym between sets.

    Strength: Bench Intensity day. Squats, Bench Press, Hang Snatch, Weighted Dips, Weighted Hanging Knee Raise, Chin-ups. Couldn't even get one rep on my working set for the squats. That time off at the beach really set me back. Took a cue from that and dialed back on some of the other lifts. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-09-19

    Assessment: Nutrition is going according to plan. Scales are inching lower which might explain some of my loss of strength.
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients this morning then TKO tonight. Daughter has a fun run today to raise money for the school.

    Cardio: jog/walk- 3 mi 400 calories

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

    Assessment: Short ribs for dinner last night. Overall did pretty well yesterday.
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then strength class. Nothing much today. Will finish watching the Olympia tonight.

    Cardio: NONE

    Strength: NONE

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

    Cardio: Ran The Toughest 10k race (Kemah Bridge in Kemah, Tx). 1:11:22 official time. Went over that bridge 4 times...tough. First in the series. Next one is in October!


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

    2 games of softball. Played mostly right field. 1 out of 3 for hitting, plus one walk.


    Food: on target.
  • tsimblist
    tsimblist Posts: 206 Member
    Happy Monday!

    Another century ride on Saturday with two friends (4005 calories per my Garmin). I was surprised to discover that I was in better shape than my one randonneuring friend. I wound up taking the lead most of the time with my friends drafting behind me.

    Cardio: Walking laps around gym between sets.

    Strength: Overhead Volume day (925 calories). Squats, Overhead Press, Deadlifts, Weighted Dips, Weighted Chin-ups. Logged at: http://www.jefit.com/members/user-logs/log/?xid=1655018&dd=2014-09-22

    Assessment: Grandson's birthday party picnic after the bike ride Saturday. Lost count of how many hamburgers I downed. Ate better yesterday except for all the M&Ms I put away at Mom's house. Nutrition all planned out for today and on track so far.
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Bootcamp training this morning one client this evening then TKO. Overcast today. 9ers lost. Sounds about right.

    Cardio: run/jog 2 miles (300 calories)

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

    Assessment: IHOP for dinner. Drowned my sorrows in a BLT.

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