"TLFC" exercise and accountability support!

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! No clients this morning and one client in the evening then a TKO class. DD gets a baby tooth pulled today to prep her mouth for braces.

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

Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
8x8

Assessment: I did okay yesterday.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! 2 clients this morning and 3 tonight. DD has dance today. Hit the gym hard today.

Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)

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

Assessment: I had ice cream yesterday!

brandiuntz

Hello!! Wednesday and Thursday!

Wednesday: Cardio: trail running...well, running, walking, sliding, climbing on hands and knees up muddy hills in places because we got caught in a thunderstorm about 10 minutes into the run. Was an adventure and we actually had a great time! 4 miles.

Thursday:

Stronglifts:

Squats 5x5x90 (YAY!)

Bench Press: 5x5x70

Pendlay Rows: 5x5x90 (ouch-think I need to stay at this weight next week. form wasn't great towards end)

Push ups: 1x10

Food: been at maintenance or a little over all week. Back on deficit tomorrow.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF and LCW! No clients this morning, one this afternoon then TKO class this evening. DD is doing "kids" TRX this morning. Yea, strength training at an early age!

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

Assessment: Did okay yesterday.

brandiuntz

TGIF!!

Cardio: 10.7 miles of trail running/walking. 3'18". Have 65 miles for the month of June.

Food: back on track today.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! One client then K-box and Strength classes. Shopping for essentials after class today.

Cardio: K-box 60 mins (350 calories)

Strength: NONE

Assessment: Did good yesterday.

brandiuntz

Happy weekend!

Saturday: rest day.

Sunday: A little softball, as designated hitter.

Stronglifts 5x5

Squat 5x5x95

OHP: 5x5x52.5

Deadlift 1x6x135.

Food: did good this weekend.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! Client this morning and then one later in the afternoon then TKO. Lots of new people signing up for summer so here we go!

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

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

Assessment: Went to the Alameda County fair so food was fun yesterday.

brandiuntz

Hello, Monday!

Cardio: 7 miles of trail running/walking.

Food: on target

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! Only one client tonight! Gonna try to see World War Z later tonight too!

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. 8x8

Assessment: Back on track!

ninerbuff

Hey gang

I like myself unconditionally!

Happy Humpday! No clients this morning and one client in the evening then a TKO class. DD gets another baby tooth pulled today to prep her mouth for braces.

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

Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
8x8

Assessment: Went to the movies yesterday. That says it all.

brandiuntz

Happy Wednesday (and what a Wednesday for gay rights)!

Tuesday - unintended rest day (I watched that filibuster here in Texas live all night).

Wednesday: Cardio

5.8 miles run/walk mix of track and trails. Running partner felt under the weather, but still wanted to run, so we took it easy.

Food: on target

ninerbuff

Hey gang

I like myself unconditionally!

Happy Thursday! 2 clients this morning only. Tonight I go to my DD's first dance recital. I'm sure they'll be more to come.

Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)

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

Assessment: Not the best eating yesterday.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF and LCW! One client this morning, then I fill in 2 new kbox bags with sand and then TKO later tonight. DD's dance recital went good. She's now convinced that she wants to dance more after last night.

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

Assessment: Did okay yesterday.

refuseresist

Hello there,

can I join you guys or is it just the two of you?

Thanks
rr

brandiuntz

Hello there,

can I join you guys or is it just the two of you?

Thanks
rr

Please join in! This thread has always been for everyone. Niner and I are just the most persistent at posting in it.

refuseresist

Thanks. Ok, hi guys.. This is for Friday


Cardio: Elliptical 10mins, Stationery bike 10mins, Rowing Machine 10mins, Run 10 mins at about 8.5kmph.

Strength: Chest Press 3*8 @ 39kg, Shoulder Press 3*8@ 39kg, Leg Press 3*8@90kg, Seated Row 3*8@39kg

Assessment:
Happy to be here!
Food - ok, have gone over on fats but have a good amount of protein. Water - getting there but need to drink more.
Determined to get back on track following a couple of weeks of lame workouts and binging.

brandiuntz

Great workout, refuseresist! So glad you joined in. Knowing I have to post my workouts here really helps me stay focused.

Friday: Cardio: 5.7 mile trail run/walk. Final prep for tomorrow night's Electric Run! (though, it's an un-timed fun run, so not worried about anything)

Food: a little too much junk.

ninerbuff

Welcome rr!

Good luck on the run brandi!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! One client then K-box and Strength classes. Going to see mom today at hospital.

Cardio: K-box 60 mins (350 calories)

Strength: NONE

Assessment: KFC yesterday so weight is up a little.