"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients today, just TKO. Shopping with DW and DD for DD's b day present.

    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: 10k run (6.2 miles). New personal best - 1'10".

    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. My DD's birthday! We go to Six Flags Discovery Kingdom today for a fun filled day and then later dinner with both grandparents!

    Cardio: K-box 60 mins (350 calories)

    Strength: NONE

    Assessment: Did well again yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Saturday!!

    Strength training: Strong Lifts 5x5

    Squat: 85lb

    Bench Press: 75lb

    Barbell Row: 85lb

    Also, 2x neutral grip chin-ups, 1x10 push ups, 1x10 leg raises, 1x10 scissor kicks.

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

    I like myself unconditionally!

    Happy Monday! Just TKO this evening. Looking to get some home improvement done this week.

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

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

    Assessment: Ugh. Family party eating didn't go so well.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Family party's will get you every time, Niner! :wink:

    Monday!

    Cardio: 3.7 mile trail run. After all the rain last week, was nice to be on a dry trail.

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

    I like myself unconditionally!

    Happy Tuesday! One client this morning, then 2 this evening. New shelves to put up 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. 8x8

    Assessment: Had a good eating day yesterday!
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang

    I like myself unconditionally!

    Happy Humpday! One client this morning and TKO this evening. Finish laundry and cleaning today.

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

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

    Assessment: Yesterday was bad. Showed on the scale this morning.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Whoops, forgot to post this yesterday...

    Tuesday

    Strength Training: Strong Lifts 5x5

    Squat: 90lb

    Overhead Press: 55lb

    Deadlifts: 145lb

    Food: too much junk.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Whoops, forgot to post this yesterday...

    Tuesday

    Strength Training: Strong Lifts 5x5

    Squat: 90lb

    Overhead Press: 55lb

    Deadlifts: 145lb

    Food: too much junk.
    Yeah! Pulling some iron there brandi!
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang

    I like myself unconditionally!

    Happy Thursday! 2 clients this morning and 3 tonight. DW arrives back home after trip to DC. Cleaning almost done.

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

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

    Assessment: Much better with food and water yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Whoops, forgot to post this yesterday...

    Tuesday

    Strength Training: Strong Lifts 5x5

    Squat: 90lb

    Overhead Press: 55lb

    Deadlifts: 145lb

    Food: too much junk.
    Yeah! Pulling some iron there brandi!

    Thanks, niner! Loving it!

    Wednesday: rest day due to working late.

    Thursday:

    Strength Training: Strong Lifts 5x5

    Squat: 90lb

    Bench Press: 77.5lb

    Barbell Row: 90lb

    Food: too much junk.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! No clients today, just TKO. Lawn day and oil change on the vehicles.

    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
    Friday!

    Cardio: 5 mile train run (plus one fall, lol).


    Food: still overdoing the junk.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then K-box and Strength classes. SIL and MIL are coming over for the weekend so "girls" day for them and my DW. I get stuck cleaning the house.

    Cardio: K-box 60 mins (350 calories)

    Strength: NONE

    Assessment: Overate yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Happy Weekend, all!


    Saturday: rest day.

    Sunday: Strength Training: Strong lifts 5x5

    Squat: 90lb

    OHP: 55lb

    Deadlift: 145lb

    Also, 1x100sec plank, 1x10 push ups.

    At this point with the program, I'm only progressing weight weekly. I can no longer handle adding 5 or even 2.5lb per workout. But, I think adding for the week will keep me progressing. Squats today at 90lb felt easier than Tuesday (day 1 of the week), so it feels like progress.

    Food: on target.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Happy Weekend, all!


    Saturday: rest day.

    Sunday: Strength Training: Strong lifts 5x5

    Squat: 90lb

    OHP: 55lb

    Deadlift: 145lb

    Also, 1x100sec plank, 1x10 push ups.

    At this point with the program, I'm only progressing weight weekly. I can no longer handle adding 5 or even 2.5lb per workout. But, I think adding for the week will keep me progressing. Squats today at 90lb felt easier than Tuesday (day 1 of the week), so it feels like progress.

    Food: on target.
    Like just about anything, progression slows. At that point, look more to the quality of work.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Just TKO this evening. Need to buy more wood for 2 more shelves. Then maybe the flooring in the closet is next!

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

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

    Assessment: I did okay this weekend.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Thanks, niner. I am staying very focused on good form with Stronglifts. I can tell what a difference good form makes.

    Monday!

    Cardio: 6.8 mile train run/walk mix.

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

    I like myself unconditionally!

    Happy Tuesday! One client this morning, then 2 this evening. Cleaning up the house and getting laundry done because vacation is coming up!

    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!

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