"TLFC" exercise and accountability support!

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  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
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    Cardio: 30 minute walk

    Strength:     hack squats (2x5, 1x6), bent over dumbbell rows (2x5, 1x10), bench press (3x8, light weight), crunches 3x10

    Assessment: Taco Bell for dinner
  • MJFSH
    MJFSH Posts: 7,252 Member
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    Hello!!!! :)

    Cardio: Chisel Agility

    Strength: Shoulders and Abs

    Assessment: Been higher on carbs since thanksgiving, need to cut back a bit to see a pack or two of the 6 pack I'm working for!
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Hey Soldiers,

    Happy Friday!

    Cardio: 19,548 steps

    Strength:
    High BB Squat 1x15, 1x12, 2x10
    Weighted Walking Lunges 1x12, 1x10, 1x8
    Leg Extension S/Set Lying Leg Curl 1x15, 2x10
    1 DB Row 1x15, 1x12, 1x10
    Lat Pulldown 1x12, 1x10, 1x8
    DB Pullover 1x12, 2x10

    Assessment: Focused on ankle mobility & squat form - Energy 7/-8/10 - Eggs & Stir Fry Veg for Dinner.
  • ninerbuff
    ninerbuff Posts: 48,579 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! Working on window coverings.

    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 potatoes.
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Happy Saturday,

    A chilled one at that.

    CARDIO: 11,686 steps
    STRENGTH: rest day
    AX: Turkish pide and garlic pizza - yum
  • ninerbuff
    ninerbuff Posts: 48,579 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! 4 clients this morning. House work and maybe catch a movie.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Panda express last night.
  • Zeuggma
    Zeuggma Posts: 157 Member
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    Hi all, started gettin back into the swing of things today.

    Cardio: 25min incline walk

    Strength:
    • Dumbbell Pec Fly
    • Dumbbell Bench Press
    • Dumbbell Shoulder Press
    • Lateral Raise
    • Bicep Curls
    • Tricep Extensions
      All 3x10

    Assesment: Like 75% on weights but only 50% for cardio. Still takin it easy until the cold passes completely. Curried chicken and cauliflower for dinner.
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Hey Soldiers,

    Cardio: 11,218 steps
    Strength: Rest day
    Ax: BBQ Beef Ribs.
  • Zeuggma
    Zeuggma Posts: 157 Member
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    Cardio: 25min incline walk

    Strength:
    - lateral pulldowns (1x15; 1x12; 1x10)
    - bent over rows (1x15; 1x12; 1x10)
    - standing calf raise (2x25)
    - leg curls (1x15; 1x12; 1x10)
    - squats (1x15; 1x12; 1x10)
    - crunches (4x25)

    Assesment: slight cough and runny nose still. Normal rest day tomorrow then back to normal schedule, even if the workouts are light. Leftovers for meals.
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Happy Monday Soldiers,

    Cardio: 19,253 steps

    Strength:
    Decline BB Bench Press (1x15, 2x12, 1x10, 1x8)
    Incline BB Bench Press (2x12, 1x8, 1x4)
    DB Pec Fly (1x20, 2x8)
    Lateral Raise S/Set Rear Delts (1x12, 1x10, 1x6)
    DB Preacher curl (2x12, 1x8)
    BB Curls (2x12, 1x8)

    Assessment: Shoulders were a little creaky but stable. Energy 7-8/10. Chicken & Salad.
  • ninerbuff
    ninerbuff Posts: 48,579 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning then 5 this evening. Another weekend of just lying around and watching football. But at least I won in almost all my leagues.

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

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

    Assessment: Ate okay. Had prime rib dip sandwich yesterday.
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Happy Tuesday Soldiers,

    Cardio: 20,983 steps

    Strength:
    - BB Squats (1x15, 1x12, 2x10)
    - DB Walking Lunges (1x12, 1x10, 1x8)
    - Leg Extension S/Set Lying Leg Curl (2x15, 1x10)
    - 1 Arm DB Row (1x15, 1x12, 1x10)
    - DB Pullover (2x12, 1x10)
    - Lat Pulldown (2x12, 1x10)

    Assessment: Energy 8/10. After a weekend of relaxed eating, def back on track this week. Chicken & Stir fry veg for dinner.
  • ninerbuff
    ninerbuff Posts: 48,579 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 3 this evening! My client load is getting heavy. They keep asking if I want to add more hours!

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

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

    Assessment: Steak and rice.
  • MJFSH
    MJFSH Posts: 7,252 Member
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    Good Morning

    Cardio: Combat 30

    Strength: Cuts and Gainz: Chest and Abs

    Assessment: This cutting business is hard work!!!
  • Zeuggma
    Zeuggma Posts: 157 Member
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    Back to the grind!

    Cardio: 25min incline walk

    Strength:
    - Incline dumbbell bench press (1x12; 1x10; 1x8; 1x6)
    - Dumbbell bench press (1x12; 1x10; 1x8; 1x6)
    - Dumbbell fly (3x12)
    - Close grip bench press (3x12)
    - Tricep extensions (1x12; 1x10; 1x8)
    - Incline sit ups (5x20)

    Assesment: Energy returning to normal. Muscles were trembling during my sit up breaks. Gonna be sore tomorrow. About 10lbs off goal weight, so gotta keep pushing. Turkey burger for dinner.
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Happy Hump Day Soldiers,

    Cardio: HIIT on Assault Bike & 26,510 steps

    Strength: Rest Day - Woo Yeah !

    Assessment: Good sore from legs yesterday - Chicken & Kale stir fry.
  • ninerbuff
    ninerbuff Posts: 48,579 Member
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    Hey gang

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and 5 tonight. Just kicking back 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 shank and vegetables.
  • Zeuggma
    Zeuggma Posts: 157 Member
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    cardio: 25min jog

    strength:
    - Leg extensions (3x15)
    - Squats (1x12; 1x10; 1x8; 1x6)
    - Leg press (1x12; 1x10; 1x8; 1x6)
    - Stiff-leg deadlifts (4x12)
    - Lying leg curls (4x12)
    - Standing calf raise (3x25)

    assesment: down 5lbs from last week at weigh in. Im sure most is TOM water weight, but still nice. Fried prawns and veggies for dinner.
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    Gday Soldiers,

    Cardio: 25,008 steps

    Strength:
    - Decline BB Bench (2x12, 2x10)
    - Incline BB Bench (2x12, 2x10)
    - DB Fly (1x15, 2x12)
    - Lateral Raises S/Set Rear Delts (2x12, 1x8)
    - DB Preacher (2x15, 1x8)
    - BB Curls (2x12, 1x10)

    Assessment: Flat energy & struggled through my workout but got it done. Chicken and carrot dinner.
  • ninerbuff
    ninerbuff Posts: 48,579 Member
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    Hey gang

    I like myself unconditionally!

    Happy Thursday! 3 clients this morning and then 4 tonight. DD's costume should arrive today. Hope it turned out good.

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

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

    Assessment: Short ribs and corn.

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