"TLFC" exercise and accountability support!
Replies
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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!0 -
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.
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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.
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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.0 -
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.
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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.0 -
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.
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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.
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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!
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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.0 -
Happy Friday !
Was meant to workout yesterday but had a family do Wednesday night that left me zapped of energy come Thursday.
Made up for it with a leg session today.
cardio na
strength BB squat, lunges, hip thrusters, stiff legged DL, single leg lying curls 4 sets / 10 reps
assessment Korean BBQ for dinner1 -
Up at 2:30am. At gym at 2:50am.
40 min shoulder/tricep routine.
108 min stair master for 5000 stairs.
On food plan.
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Hey gang,
I like myself unconditionally!
Happy weekend! 2 clients this morning then off. Basketball playoffs! Let's go DUBS! I expect a sweep in this series.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Taco Bell last night. Kinda went overboard so weight is up a lot this morning.
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Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning and then 5 this evening! Watching game 2 of the Warriors/Clippers tonight!
Cardio: run/jog- 30 minutes (250 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: Sushi for dinner.
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Happy Monday Soldiers,
Hope y'all had a good weekend.
Cardio 60 min walk post workout
strength BB bench press, incline bench press, DB flyes, Advanced crunches, Russian twists @ 4 sets / 10 reps.
assessment Chicken & rice for dinner.0 -
Happy Tuesday Soliders,
Quick session today.
cardio 60 min walk post workout
strength DB curls, Preacher Curls, Skull crushers, Rope pressdown @ 4 sets / 10 reps
assessment Chicken and salad for dinner0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning and then 4 tonight! Well game 2 for the DUBS was a bust. How they let the Clippers back in after being up 30 points at halftime is baffling to me.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6
Assessment: Chicken fettucine last night.
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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: Lamb and rice last night.0 -
Hey soldiers,
Happy Thursday!
cardio 60min walk
strength Wide grip lat pulldown, Seated cable row, DB rows, DB shoulder press, DB front raises superset DB rear delt raises @ 4 sets / 10 reps.
assessment Thai for dinner0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! 4 clients this morning and 4 tonight! DD's last concert of the year was good!
Cardio: walk/jog- 60 minutes (350 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Famous star for dinner.0 -
Happy Easter Soldiers!
It's been a productive good Friday for me. Went for a run at the crack of dawn, got to spend some quality time detailing my car, managed to do some odd jobs around the yard & then topped it off training legs in the PM. Enjoy the Easter weekend, I'm on rest days until Monday.
Cardio 60 min job AM
Strength Legs PM
BB squats, lunges, hip thrusters, stiffed leg DL, Single leg lying curls, calve raises @ 4 sets / reps
assessment: Chicken & salad for dinner.0 -
Happy Easter Skee!Happy Easter Soldiers!
It's been a productive good Friday for me. Went for a run at the crack of dawn, got to spend some quality time detailing my car, managed to do some odd jobs around the yard & then topped it off training legs in the PM. Enjoy the Easter weekend, I'm on rest days until Monday.
Cardio 60 min job AM
Strength Legs PM
BB squats, lunges, hip thrusters, stiffed leg DL, Single leg lying curls, calve raises @ 4 sets / reps
assessment: Chicken & salad for dinner.
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Hey gang!
I like myself unconditionally!
Happy TGIF!!! 4 clients this morning then 1 this evening. Well the DUBS looked like the DUBS last night and took care of business.
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 last night.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! 2 clients this morning then off. Will watch some of the basketball playoffs today as well as do a through cleaning of the house. It needs it. Tomorrow, potluck with my family for Easter.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Taco Bell last night.
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And we're back....
Happy Monday Soldiers. Hope you had a good Easter Break. Ate way to much but tried to offset that with being active.
cardio 30 min walk
strength BB bench, incline bench, DB flyes, Crunches, Russian twist @ 4 sets / 10 reps
assessment Yogurt and protein bar for dinner.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning and then 5 this evening! No school for DD today so no yard duty for me later. Just gonna kick back till my later clients in the evening.
Cardio: run/jog- 30 minutes (250 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: Party food. Overate during the Warriors game.0 -
Hey Soldiers,
Happy Tuesday! After a long weekend off and overeating it's good to be back at work! Breakfast & lunch are a no brainer, same menu & time everyday. The structure keeps me in check. And that's the only postive thing about being at work that comes to mind haha.
Rest day tomorrow, im heading out to watch advance screening of Avengers Endgame.
cardio 60 min walk post
strength DB curls, Preacher curls, skull crushers, reps pressdown @ 4 sets / 10 reps
assessment Veg soup & roast pork for dinner.
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Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning and then 4 tonight! Not much to do today. Just watch the playoffs.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6
Assessment: Ramen last night.
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Hey gang!
I like myself unconditionally!
Happy Humpday! 3 clients this morning then 5 tonight! Starting to get hot!
Cardio: jog/walk- 30 minutes (250 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment:Lasagna last night.
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Hey gang!
I like myself unconditionally!
Happy Thursday! 4 clients this morning and 4 tonight! Was hoping the DUBS would finish the series with the Clippers last night, but now it's onto to Game 6.
Cardio: walk/jog- 60 minutes (350 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Steak and rice for dinner.
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