"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Rainy day again. Should be clear for the weekend though

    Cardio: walk/jog- 60 minutes (350 calories)

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

    Assessment: Pho last night.
  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then 1 this evening. Last practice today before the Championship tomorrow for my DD's drumline. They are working hard!

    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: McDonald's for dinner.
  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 2 clients this morning then off. Drumline championships this weekend!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Poke bowl for dinner.
  • Skee_2802
    Skee_2802 Posts: 296 Member
    Happy Monday Soldiers,

    After a hectic weekend, never thought I'd be glad to see Monday.

    cardio20 min walk post

    strength BB bench press, Incline BB press, DB flyes, Advanced crunches, Russian twists 4 sets / 10 reps

    assessment Dinner was at a Thai restaurant tonight. Masuman curry, ox tongue, pad Thai, stir fry veg and fried ice cream. Yep, cal overload. Tomorrow I'll reduce my intake to counter todays big job.
  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! DD's on spring break so I have no yard duty in the school all week. Drumline is done for the year and the kids did their best and ended up with 8th at championships.

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

    Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6

    Assessment: Chinese food for dinner.
  • Skee_2802
    Skee_2802 Posts: 296 Member
    Hey Soldiers,

    Happy Tuesday.

    cardio15 min walk post

    strength DB curls, preacher curls, skull crushers, rope pressdown 4 sets / 10 reps

    assessment Salmon & sweet potato for dinner.
  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight! Just another regular day.

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

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

    Assessment: Lasagne
  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning then 5 tonight! Still raining!

    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 rice!

  • Skee_2802
    Skee_2802 Posts: 296 Member
    Hey soldiers,

    Happy Thursday! Yesterday was a rest day.

    cardio n/a

    strength Lat pulldown, seated cable row, DB row singles, DB shoulder press, lateral front raise, rear delts raises 4 sets / 10 reps.

    assessment Chicken for dinner
  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Well doc doesn't want to pull teeth yet for DD. Try rubberbands for 3 more months and see what happens.

    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 last night.
  • Skee_2802
    Skee_2802 Posts: 296 Member
    Leg Day Friday!

    cardio 40 min walk post

    strength BB squats, walking lunges, hip thrusts, stiff legged deadlifts, single leg lying curls @ 4 sets / 10 reps.
    Was meant to do some calve raises but the passing under my right foot has been painful since last week so I'm giving it a rest.

    assessment Niece's birthday so I'm heading out for dinner. Gameplan in place to stay under my cals today. Well see how well I can execute that plan. Ha

    Weekend rest for me so have a good weekend!
  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then 1 this evening. Gotta enjoy these last 3 days off of school cause it's back to school on Monday!

    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: Keilbasa sausage for dinner.
  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 2 clients this morning then off. So with no more competitions, my DD and I'll will do more stuff together. Watching SHAZAM later today.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Sushi last night.

  • Skee_2802
    Skee_2802 Posts: 296 Member
    Happy Monday Soldiers,

    Hope y'all had a good weekend.

    cardio NA

    Strength Wide grip lat pull downs, Seated cable row, 1 arm DB row, DB shoulder press, DB front raises sset DB rear dealt raises @ 4 sets / 10 reps

    assessment Turkey wings and salad.
  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Warriors clinch the West Division and are now ready for Playoffs! Last night's game was a great tribute to all the fans for the final regular season game at Oracle Arena.

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

    Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6

    Assessment: Taco Bell for dinner.
  • Skee_2802
    Skee_2802 Posts: 296 Member
    Hey soldiers,

    Happy Tuesday. Was meant to train legs today but my knee wasn't having a bar of it so I swapped them with chest.

    cardio Walk 60 mins post

    strength BB bench press, incline bench press, DB flyes, Advanced crunches, Russian twist @ 4 sets / 10 reps

    assessment Chicken & sweet potato for dinner.
  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight! Not much to do to day but work.

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

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

    Assessment: Steak and eggs.
  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning then 5 tonight! Should be nice 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 salad yesterday.
  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Quick checkup for DD's teeth went good. Now if we can just sustain her keeping her rubberbands in.

    Cardio: walk/jog- 60 minutes (350 calories)

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

    Assessment: Lamb and rice last night!
  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning and that's it! May watch a movie later.

    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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