"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,633 Member
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    Hey gang

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! Getting ready for school to start. Have to trim the tree branches high enough so it doesn't impede the sidewalk.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: legs- leg press, ATG squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6

    Assessment: Short ribs and rice.
  • ninerbuff
    ninerbuff Posts: 48,633 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! 3 clients this morning. House cleaning day!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Sushi last night.
  • ninerbuff
    ninerbuff Posts: 48,633 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. Have to get school supplies today. School starts Monday next week already!

    Cardio: machine rowing- 30 minutes (150 calories)

    Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6

    Assessment: I could have done better, but good weekend!
  • ninerbuff
    ninerbuff Posts: 48,633 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 this evening! Pick up school schedule and packets today!

    Cardio: jog/walk- 30 minutes (250 calories)

    Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6

    Assessment: Steak and vegetables yesterday.
  • ninerbuff
    ninerbuff Posts: 48,633 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Laundry today.

    Cardio: jog/walk- 30 minutes (250 calories)

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6

    Assessment: Lamb and eggs last night.
  • ninerbuff
    ninerbuff Posts: 48,633 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! 3 clients this morning and then 4 tonight. DD has orthodonics appointment then that's it.

    Cardio: jog/walk- 30 minutes (250 calories)

    Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6

    Assessment: Pho last night!
  • ninerbuff
    ninerbuff Posts: 48,633 Member
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    Hey gang

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! 1st meeting for yard duty staff today.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: legs- leg press, ATG squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6

    Assessment: Sushi last night.
  • ninerbuff
    ninerbuff Posts: 48,633 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! 3 clients this morning. Gotta get more school supplies before school starts Monday. Also picking up DW from the airport today.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Tacos last night.
  • ninerbuff
    ninerbuff Posts: 48,633 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. First day of school! Kids get NASA approved sunglasses to watch the eclipse this morning. I'm also back to my job as a yard duty!

    Cardio: machine rowing- 30 minutes (150 calories)

    Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6

    Assessment: I did okay, but it was rough due to the passing of my cousin yesterday.
  • ninerbuff
    ninerbuff Posts: 48,633 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 this evening! First day of school went good. Grocery shopping today!

    Cardio: jog/walk- 30 minutes (250 calories)

    Strength: chest- incline bench, machine flat bench, cable crossovers, dips. 4x12,10,8,6

    Assessment: Steak and vegetables yesterday.
  • ninerbuff
    ninerbuff Posts: 48,633 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Damn van battery died. May need a new one and this one was at least on warranty.

    Cardio: jog/walk- 30 minutes (250 calories)

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6

    Assessment: Baked chicken and vegetables.
  • sarah30isael
    sarah30isael Posts: 88 Member
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    Cardio: elliptical 10 min
    Strength: 30 burpies
    40 donkey kicks
    Total gym cards: 7,8,11,10,14,15,1,3,5 (chest and back day) 3x12,10,8

    Assesment: I need to drink water and I plan on drinking shakes today so I can eat some leftover lasagna (chicken and spinach)
  • ninerbuff
    ninerbuff Posts: 48,633 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! 3 clients this morning and then 4 tonight. Finish some laundry today and a little lawn work.

    Cardio: rowing machine- 30 minutes (250 calories)

    Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6

    Assessment: Panda express last night.
  • sarah30isael
    sarah30isael Posts: 88 Member
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    Cardio: 13,547 steps

    Strength: 30 burpies, total gym legs cards: 32,37,35,27,28,29,34,30
    3x @1 min each level 3

    Assessment: next time I will have to do level 4... it wasn't tough enough.

  • ninerbuff
    ninerbuff Posts: 48,633 Member
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    Welcome sarah30isael!
  • ninerbuff
    ninerbuff Posts: 48,633 Member
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    Hey gang

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning then the rest of the day off! Get my cortisone shot for my shoulder today. Hopefully if I just have an impingement, this solves the issues.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: legs- leg press, ATG squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6

    Assessment: Homemade hamburgers yesterday.
  • sarah30isael
    sarah30isael Posts: 88 Member
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    Cardio: 12,281 steps

    Strength total gym cards : 77, 75, 78, 64, 63, 70, 71, 72, 73, 74... 3@ 1 min each ...compound day.
    30 Burpees, donkey kicks 35 each leg

    Assessment: ate most calories in one sitting cause I was too busy to sit and eat.
  • ninerbuff
    ninerbuff Posts: 48,633 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! 3 clients this morning. Gonna be hot today! Got my cortisone shot and it doesn't seem to have helped much so far. Party today at my aunt's house. Gotta stay in control of my eating this weekend.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Homemade hamburger again.
  • sarah30isael
    sarah30isael Posts: 88 Member
    edited August 2017
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    Cardio: 30 min elliptical
    Strength: 30 burpies, 80 donkey kicks
  • ninerbuff
    ninerbuff Posts: 48,633 Member
    Options
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. First week of school was good. Now it's just the grind of getting through it! Went to my cousin's viewing yesterday and today he gets cremated. He's gonna be missed.

    Cardio: walk/jog- 30 minutes (200 calories)

    Strength: shoulders- front shoulder press, rear cable laterals, side cable laterals, shrugs. 4x12,10,8,6

    Assessment: Didn't do that well this weekend. Need to step it up!

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