"TLFC" exercise and accountability support!
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Wednesday done!
Cardio:none
Strength:
triceps pushdown cable
front pulldown cable
barbell row
lat pulldown cable
bicep curl dumbbell
front raise dumbbell
overhead press barbell
bicep curl barbell
bench press barbell
bench press dumbbell
lateral raise dumbbell
Assessment:Dentist0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! 4 clients this morning and 4 tonight! Gonna try and get my eye appointment done early 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: Pork chops and rice.
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Thursday in the books!
Cardio:Thursday night roller skating, 92 minutes and 942 calories. 19,905 steps for the day.
Strength:none
Assessment:My legs are burnt out.0 -
Hey gang!
I like myself unconditionally!
Happy TGIF!!! 4 clients this morning then off! So glad! Later today, will take DD out to look at guitars. She wants one for Xmas.
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: Pork chops and rice again.
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Hey gang,
I like myself unconditionally!
Happy weekend! No clients this morning. No comps for awhile till Winterguard starts. Some yard work to do today though.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Taco Bell last night.0 -
Hey gang,
Just a little workout because I'm going to the 9ers/Packers game today!2 -
Not a football fan, but hope you had a good time!0
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Rest days Friday and Saturday, feeling a little sore.
Sunday:
Cardio:Roller skating, 128 minutes and 1,239 calories.
Strength:none
Assessment:Wings for supper!
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Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning and then 5 this evening! AHHH!!!! What a great time and what a great game yesterday!!!! I sat beside 2 Packers fans and they were disgusted the whole game. Oh well, guess that proves that are team is legit to some of the naysayers.
Cardio: run/jog- 30 minutes (150 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: Fast food for dinner.
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Cardio: 30 min jog
Strength: clean and jerk 3 working sets 95 x 5. Squats 3 working sets 185 x 5. Bench press 3 working sets 95 x 4
Assessment: the usual food, always stick to my food because it's easy eating 3300 cals0 -
Monday done!
Cardio:none
Strength:
deadlift smith machine
bent over row barbell
lat pulldown cable
seated row cable
bench press barbell
shrug smith machine
squat barbell
overhead press barbell
incline bench press barbell
Assessment:Stir fry veggies and chicken0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning and then 4 tonight. Just work and a little grocery shopping.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6
Assessment: Eggs and beef omelette for dinner.
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Tuesday down!
Cardio:6 minutes on the rowing machine
Strength:
seated leg curl machine
seated leg press machine
leg extension machine
seated calf raise plate
back extension
crunch machine
kettlebell swings
seated calf raise leg press machine
Assessment:Stir fry veggies and chicken0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! 4 clients this morning and then 5 tonight! Man, it started raining last night and now it's storming this morning. First real rain in about 4 months.
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 and rice.
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Hey gang!
I like myself unconditionally!
Happy Thursday and Happy Thanksgiving! No clients today and I'm just doing some working out before heading over to the inlaws for a fun filled family day together. We usually start at 12pm and stay till about 7pm.
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 chops and rice last night for dinner.
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Rest day Wednesday.0
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Thursday done!
Cardio:roller skating, 99 minutes and 1,028 calories
Strength:
front pulldown cable
barbell row
lat pulldown cable
bicep curl dumbbell
front raise dumbbell
overhead press barbell
bicep curl barbell
bench press barbell
bench press dumbbell
lateral raise dumbbell
incline bench press barbell
Assessment:Turkey0 -
Hey gang!
I like myself unconditionally!
Happy TGIF!!! 4 clients this morning then off! After I get off work, putting up the Christmas tree and lights.
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: Party food! I know I gained a couple!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! No clients this morning. Put up the tree yesterday, so it's on to decorating today.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Party leftovers.
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Big game for the 9ers today. I'll try not to stress eat.
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