"TLFC" exercise and accountability support!
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Hey gang!
I like myself unconditionally!
Happy TGIF and LCW!!! 4 clients this morning! No school for DW who's now on spring break.
Cardio: jog/walk- 3 miles (350 calories)
Strength: leg press, front squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6
Assessment: Ribs, rice and okra.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! 3 clients this morning then off! Have some yard work to do today.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Bento box!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning and then 5 tonight. Starting my reno work in my mud room today.
Cardio: run/jog- 30 minutes (250 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: Dang pizza yesterday. And I just didn't eat 3 pieces0 -
Hey all,
Hope you had a great Easter break @ninerbuff with family & friends! I took the time to catch up with family, friends and food lol. Back to normal programming today.
cardio 20,667 steps
strength
Bench press: 5x8
1 arm DB row: 4x10
Incline DB press: 4x12
Lat pulldown: 4x10
Lat DB raise: 4x15
Tricep Rope pressdown: 4x12
DB curls: 4x15
assessment
Right shoulder instability so went light. Mince and beans for dinner.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 4 this evening. Working on redoing my mudroom cabinets!
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6
Assessment: Napa chicken salad sandwich and salad.0 -
Happy Wednesday Soldiers!
cardio 18,214 steps
strength
TBar Deadlift: 4x4
BB Squat: 4x4
Leg Curls: 4x8
DB standing calf raise: 4x8
Abdominal hold: 4x
Assessment Good session, hit PB of 142.5 on deads so pretty stoked. Need a bigger pre workout meal next time, ran out of energy towards end. Mince and beans for dinner.0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 5 tonight. Gotta take advantage of this good weather. Will bike ride 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: Taco Tuesday!0 -
Happy Thursday Soldiers,
cardio 17,694 steps
strength
Assisted pull up 3x8
Incline BB press 4x4
Seated row 4x8
Flat DB press 4x8
DB lat raise 4x8
BB curls 4x8
Rope pressdown 4x8
assessment Mince and brocholli for dinner.0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! 4 clients this morning and 3 tonight! Cool today and then rain for the next 2 days.
Cardio: walk/jog- 60 minutes (350 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Panda Express for dinner.0 -
Hey gang!
I like myself unconditionally!
Happy TGIF and LCW!!! 4 clients this morning! DD gets some purple color in her hair today!
Cardio: jog/walk- 3 miles (350 calories)
Strength: leg press, front squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6
Assessment: Chow fun and broccoli beef for dinner!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! 3 clients this morning then off! Just taking DD to her voice lessons then clean up at home while it rains!
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Bento box!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning and then 5 tonight. Back to the grind and yard duty again.
Cardio: run/jog- 30 minutes (250 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: Italian on Saturday and Chinese yesterday. Sodium bomb.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 4 this evening. Nothing much to do today except get tax paperwork together.
Cardio:jog/walk- 30 minutes (250 calories)
Strength:chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6
Assessment:[b/] Steak and rice.0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 5 tonight. Might rain 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: Pork adobo and rice!0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! 4 clients this morning and 3 tonight! Rained yesterday and cloudy today.
Cardio: walk/jog- 60 minutes (350 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Taco salad for dinner.0 -
Hey gang!
I like myself unconditionally!
Happy TGIF and LCW!!! 4 clients this morning! DD gets some purple color in her hair today!
Cardio: jog/walk- 3 miles (350 calories)
Strength: legs- leg press, front squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6
Assessment: KFC for dinner do to not being able to cook after my DD's concert last night!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning and then 5 tonight. Back to the grind and yard duty again.
Cardio: run/jog- 30 minutes (250 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: Slow weekend. Was good to watch the TWD season finale though.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 4 this evening. I pay every year, so mailing my taxes today.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6
Assessment: Sushi for dinner!0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! 4 clients this morning and 5 tonight. Resting up later after yard duty.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: Steak, okra and rice!0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! 4 clients this morning and 3 tonight! Finally clearing up today. Hopefully it will be warm.
Cardio: walk/jog- 60 minutes (350 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Pork adobo and rice.0
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