"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! One client this morning, then 2 this evening. Lawn day.

    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!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Aaaaand, I'm back!

    Monday!

    Cardio: 5k run (3.1 miles). 35 minutes. Meanwhile, running partner is still sick...she got bronchitis out of the deal. I'm glad my cold was only for a week.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Aaaaand, I'm back!

    Monday!

    Cardio: 5k run (3.1 miles). 35 minutes. Meanwhile, running partner is still sick...she got bronchitis out of the deal. I'm glad my cold was only for a week.

    Food: on target.
    Alright! Hopefully running partner gets well quick too.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning and then TKO this evening. More a of a leisure day today. May clean out the gutters depending on how hot it is.

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

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

    Assessment: Not the best eating but came in under.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Wednesday!

    Cardio: 4.5 mile trail run (about 7k). Just over an hour.

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

    I like myself unconditionally!

    Happy Thursday! 2 clients this morning and 3 tonight. Laundry and some other house stuff to do today.

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

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

    Assessment: Tried some new meatballs in my spaghetti. It was pretty good.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients today, just TKO. Leisure day with DW and DD.

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

    Assessment: Did well yesterday on food.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    TGIF!!

    Cardio: Running buddy is finally back. 6 miles trail run/walk.

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

    I like myself unconditionally!

    Happy weekend! One client then K-box and Strength classes. Leisure weekend. Maybe a movie.

    Cardio: K-box 60 mins (350 calories)

    Strength: NONE

    Assessment: Did well again yesterday.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Client this morning and then one later in the afternoon then TKO. This week is prep week for my DD's bday.

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

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

    Assessment: Weekend was okay with eating.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Monday!!

    Cardio: ran 10k (6.2 miles). New personal record of 1 hour, 13 minutes. Running buddy skipped run due to weather, which gave me the chance to work on my pace and form.

    Food: a little too much junk.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Happy Monday!!

    Cardio: ran 10k (6.2 miles). New personal record of 1 hour, 13 minutes. Running buddy skipped run due to weather, which gave me the chance to work on my pace and form.

    Food: a little too much junk.
    Nice! So you're endurance is much improved right?
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! One client this morning, then 2 this evening. Swim day with my DD.

    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: Had a good eating day yesterday!
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Monday!!

    Cardio: ran 10k (6.2 miles). New personal record of 1 hour, 13 minutes. Running buddy skipped run due to weather, which gave me the chance to work on my pace and form.

    Food: a little too much junk.
    Nice! So you're endurance is much improved right?

    Yes! I'm amazed at how good my endurance is! Really, it's why I'm loving the running. I had no idea I could have this kind of endurance. So much for asthma being an excuse, lol.

    Tuesday!

    Strength Training.

    Took 2 weeks off from this (1 for sickness, other for laziness). Glad to be back. Deloaded slightly.

    StrongLifts 5x5:

    Squat: 85lb

    Bench Press: 70lb

    Barbell Row: 85lb

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

    Cardio: ran 10k (6.2 miles). New personal record of 1 hour, 13 minutes. Running buddy skipped run due to weather, which gave me the chance to work on my pace and form.

    Food: a little too much junk.
    Nice! So you're endurance is much improved right?

    Yes! I'm amazed at how good my endurance is! Really, it's why I'm loving the running. I had no idea I could have this kind of endurance. So much for asthma being an excuse, lol.

    Tuesday!

    Strength Training.

    Took 2 weeks off from this (1 for sickness, other for laziness). Glad to be back. Deloaded slightly.

    StrongLifts 5x5:

    Squat: 85lb

    Bench Press: 70lb

    Barbell Row: 85lb

    Food: on target
    Wished I enjoyed it as much as I do lifting. Good for you.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning and then TKO this evening. Gonna watch "Turbo" with my DD this afternoon.

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

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

    Assessment: Did very well again.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Monday!!

    Cardio: ran 10k (6.2 miles). New personal record of 1 hour, 13 minutes. Running buddy skipped run due to weather, which gave me the chance to work on my pace and form.

    Food: a little too much junk.
    Nice! So you're endurance is much improved right?

    Yes! I'm amazed at how good my endurance is! Really, it's why I'm loving the running. I had no idea I could have this kind of endurance. So much for asthma being an excuse, lol.

    Tuesday!

    Strength Training.

    Took 2 weeks off from this (1 for sickness, other for laziness). Glad to be back. Deloaded slightly.

    StrongLifts 5x5:

    Squat: 85lb

    Bench Press: 70lb

    Barbell Row: 85lb

    Food: on target
    Wished I enjoyed it as much as I do lifting. Good for you.

    I don't know that I enjoy it as much as I've come to enjoy the mental challenge of running. There's a need to push myself that is similar to how I have to push myself in team sports, when it's late in the game, and I'm exhausted. Well, I do find trail running with my friend fun, heh.

    Speaking of...

    Wendesday!

    Cardio: 5.6 miles of muddy trail running/walking. So much rain these past couple days, so lots of mud. FUN.

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

    I like myself unconditionally!

    Happy Thursday! 2 clients this morning and 3 tonight. Movie was good yesterday. Getting ready to celebrate my DD's b day this Saturday.

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

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

    Assessment: Ate movie food so weight is up a smidge.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Thursday!!

    Strong Lifts 5x5

    Squat: 85lb

    Overhead Press: 52.5lb

    Deadlift: 135lb

    Food: under today
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Thursday!!

    Strong Lifts 5x5

    Squat: 85lb

    Overhead Press: 52.5lb

    Deadlift: 135lb

    Food: under today
    Nice!

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