"TLFC" exercise and accountability support!
Replies
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Hey gang!
I like myself unconditionally!
Happy Humpday! 3 clients this morning and 5 tonight. Happy after DUBS win last night!
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! Sad day for my SIL because her father passed yesterday.
Cardio: walk/jog- 60 minutes (350 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Strawberry Poppyseed chicken salad for dinner!0 -
Hey gang!
I like myself unconditionally!
Happy TGIF and LCW!!! 4 clients this morning! DD has a movie night with the band geeks.
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: Baked chicken and rice.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! 3 clients this morning then off! Didn't do much yesterday but watch the Warriors.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Spring rolls1 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning and then 5 tonight. Just the start of a regular work week!
Cardio: run/jog- 30 minutes (250 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: Did okay this weekend.1 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 4 this evening. Mow the lawn today.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6
Assessment: Steak and rice.1 -
Hey gang!
I like myself unconditionally!
Happy Humpday! 3 clients this morning and 5 tonight. DUBS move onto Conference Championship for the 4th year in a row!
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! Nice day today, so I'll probably do some extra stuff outside.
Cardio: walk/jog- 60 minutes (350 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Ribs and rice!0 -
Hey gang!
I like myself unconditionally!
Happy TGIF and LCW!!! 4 clients this morning! Rekeying and installing a new deadbolt for my back door.
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: Panera sandwich for dinner.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! 3 clients this morning then off! Laundry and yard work today.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Bento box and sushi!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning and then 5 tonight. Game 1 tonight! Let's go DUBS!
Cardio: run/jog- 30 minutes (250 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: Lots of food yesterday. Weight didn't go up though.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 4 this evening. Dubs kicked butt yesterday!
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6
Assessment: Steak and rice.0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! 3 clients this morning and 5 tonight. DUBS tonight!!!
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 Bell for dinner last night.0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! 4 clients this morning and 3 tonight! Weeks been cool, so maybe some extra walking 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: Panera yesterday.0 -
Hey gang!
I like myself unconditionally!
Happy TGIF and LCW!!! 4 clients this morning! End of the week and fun stuff to do!
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: Lamb and rice.
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Hey gang,
I like myself unconditionally!
Happy weekend! 3 clients this morning then off! DD has voice lessons and then I do yard work.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Sushi!
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Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning and then 5 tonight. Was fired up after last night's game!
Cardio: run/jog- 30 minutes (250 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: Pizza last night.
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Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 4 this evening. DUBS game 4 tonight!
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6
Assessment: Panera yesterday.
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Hey gang!
I like myself unconditionally!
Happy Humpday! 3 clients this morning and 5 tonight. Clean up around the house.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: Ribs and rice.0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! 4 clients this morning and 3 tonight! Well if the DUBS don't win tonight, I have a feeling they won't be going to the Finals. Crossing my fingers.
Cardio: walk/jog- 60 minutes (350 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Chicken adobo and rice.0 -
Hey gang!
I like myself unconditionally!
Happy TGIF and LCW!!! 4 clients this morning! Watching SOLO today after DD gets out of school!
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: Ribs and rice!
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Hey gang,
I like myself unconditionally!
Happy weekend! 3 clients this morning then off! DD has voice lessons and then I do yard work. Then have to clean up the house cause BIL, SIL and kids are coming to stay with us.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Ribs and rice.
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Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning and then 5 tonight. This is it tonight! C'mon DUBS let's get to the Finals again!
Cardio: run/jog- 30 minutes (250 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: Spaghetti and meatballs for dinner.0 -
As I’m in the process of “shedding for the wedding” I can definitely use this to keep my *kitten* on track! I’m doing 16:8 IF, and working my way through the Thinner, Leaner, Stronger 3 day split.
My stats for today:
Cardio - 20 min each treadmill walk & stationary bike intervals, ~500 kcal (as measured by Fitbit with HR monitor)
Strength - none today, lifting days are Tuesday, Thursday, and Saturday.
Food - ~1300 kcal intake, protein shake for lunch, yogurt & roasted almonds for pm snack, spaghetti squash & turkey meat sauce with spinach salad for dinner.
Happy Monday!0 -
Greetings nam985!
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Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning then 4 this evening. DUBS winning last night kept me from scarfing down too much food!
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,
Assessment: Turkey sandwich and soup last night.
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Got up and got it done early this morning!
Cardio - 10 min treadmill walk to warm up
Strength - push, butt, calves
incline bench press (3x10 @55lbs)
flat bench press (3x10 @65lbs)
seated dumbbell press (3x10 @15lbs)
lateral raise (3x10 @12lbs)
barbell hip thrust (3x10 @60lbs)
standing calf raise (3x12 @35lbx2)
Food - same as yesterday, ~1300 kcal intake
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Hey gang!
I like myself unconditionally!
Happy Humpday! 3 clients this morning and 5 tonight. Open house for my DD tonight at school.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: Strawberry Poppyseed salad with chicken last night.
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Happy humpday!
Had an awful sleep last night, woke up tired, but still got my butt to the gym for today’s workout!
Cardio- 20 min each incline walk & bike intervals (~600 kcal burn)
Strength - off day
Food - shake for lunch, yogurt & almonds for afternoon snack, grilled chicken with Mediterranean bean salad for dinner
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Hey gang!
I like myself unconditionally!
Happy Thursday! 4 clients this morning and 3 tonight! Game 1 of the Finals tonight! Bay Area will be rocking! Go DUBS!
Cardio: walk/jog- 60 minutes (350 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Tacos last night!
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