"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,619 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! One new client this morning, one this evening then TKO. DD comes home from camp today. I've missed her.

    Cardio: jog/walk- 2 miles (300 calories)

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6 x 4

    Assessment: I did alright.
  • ninerbuff
    ninerbuff Posts: 48,619 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client this morning then strength training class. Just cleaning up and getting laundry done.

    Cardio: jog/walk- 2 miles (300 calories)

    Strength: NONE

    Assessment: I did good yesterday.
  • ninerbuff
    ninerbuff Posts: 48,619 Member
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    Supposed to go to my DW's ballroom competition today (I know on Superbowl Sunday), but my DD came down with pinkeye yesterday. She was also running a slight fever. So we'll see.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Super Bowl Sunday!!

    Hope your daughter feels better, niner.


    Saturday: Cardio: 10 mile run, 112 minutes.

    Sunday: Cardio: 3 mile run, recovery pace. First time to use new GPS/Heartrate watch. Lots of features to figure out!


    Food: Not bad this weekend, calorie-wise, but lots of junk.
  • ninerbuff
    ninerbuff Posts: 48,619 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! One client this morning, then one this evening then TKO. Good Superbowl. Especially since monetarily I made out.

    Cardio: run/jog 2 miles (300 calories)

    Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4

    Assessment: Pizza for lunch and dinner yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Monday!!

    Strength training:

    Goblet Squats: 3x5x35lb

    Dead Lift: 1x5x155lb

    Barbell Glute Bridge: 3x10x155lb

    Flutter kicks: 1x30


    Food: okay.
  • ninerbuff
    ninerbuff Posts: 48,619 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 1 client this morning and 2 tonight. Taking DD to hospital after school for a rash that's all over her face. Just a precaution.

    Cardio: jog/walk 2 mile (300 calories)

    Strength: hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 12,10,8,6 reps for 4 sets.

    Assessment: Sushi last night.
  • ninerbuff
    ninerbuff Posts: 48,619 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! No clients this morning, strength class tonight then TKO. Kinda excited today because on ARROW tonight, the hero returns home. Supposed to be a really good episode.

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

    Strength: chest- incline bench, Hammer bench, dips, seated flyes. 12,10,8,6 x 4

    Assessment: It was all high protein for me yesterday with lots of bacon and sausage for lunch and dinner.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Wednesday!!

    Have had some social plans interrupting my exercise so, not much exercise for 2 days. Did a little something today just to make myself move.

    Push ups: 3x10

    Tricep dips: 2x10


    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,619 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! 1 client this morning and then 2 this evening. Not much happening today.

    Cardio: jog/walk- 2 miles (300 calories)

    Strength: back- pullups, bent over rows, seated cable rows, pullovers. 12,10,8,6 x 4 sets

    Assessment: I did okay yesterday.
  • RhondaDesiree
    RhondaDesiree Posts: 19 Member
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    TRX Suspension 30min.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    RhondaDesiree wrote: »
    TRX Suspension 30min.

    Welcome!


    Happy Thursday!

    Cardio: 4 mile run, easy pace. 45 minutes.


    Food: on target.
  • ola130
    ola130 Posts: 39 Member
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    bump
  • triciab79
    triciab79 Posts: 1,713 Member
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    Cardio 25 on the elliptical level 7
    Strength That thing that you press down that works the backs of your arms 3x10x85 Seated row 4x10x85 Shoulder press 3x10x45 Pull down bar 3x10x85 Abs Cruncher 5x15x120
    More Cardio 25 on treadmill at a 9 incline at 3.8mph just because I love the treadmill!
    More Cardio 10 on my home elliptical cause I was bored.
  • ninerbuff
    ninerbuff Posts: 48,619 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF and LCW! 2 clients this morning, one this evening then TKO. DW and in-laws heading down to San Diego this weekend for my nephew's baptism. My DD and I aren't going because she doesnt' want to miss any school days.

    Cardio: jog/walk- 2 miles (300 calories)

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 12,10,8,6 x 4

    Assessment: Taco Bell did me in last night.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Friday!!

    Strength training:

    Bench press: 3x5x80lb

    OHP: 3x5x52.5lb

    Pendlay Row: 3x5x77.5lb

    Plank: 1x60sec

    Flutter Kicks: 3x20


    Food: on target
  • ninerbuff
    ninerbuff Posts: 48,619 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client this morning then strength training class then another client after. With DW gone for the weekend, DD and I are going to hang out together.

    Cardio: jog/walk- 2 miles (300 calories)

    Strength: NONE

    Assessment: I did good yesterday.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Sunday!!

    No exercise on Saturday, though I worked an art market for 7 hours. Stood almost all of it.

    Sunday:

    Cardio: 12 mile run. Last long run before next weekend's half (will be my 4th).


    Food: on target. Have dropped a pound, back under 165lb.
  • ninerbuff
    ninerbuff Posts: 48,619 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! No clients this morning and then 1 this evening then TKO. Last week for the first go around of sessions for TKO. Hopefully sign up some new people next week.

    Cardio: run/jog 2 miles (300 calories)

    Strength: quads- leg press, squat, leg extension 12,10,8,6 x 4

    Assessment: Had KFC last night.
  • brandiuntz
    brandiuntz Posts: 2,717 Member
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    Happy Monday!!

    Strength training:

    Deadlift: 1x5x155lb

    Goblet Squats: 3x5x35lb

    Barbell Glute Bridge: 5x5x155lb


    Food: on target. Down another pound (I'm sure water weight from that long run). Below 163lb.

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