"TLFC" exercise and accountability support!
Replies
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Hey!
Cardio: Incline Treadmill 30 minutes
Strength: Chest/Tris- Planks, bench press, barbell shoulder press, db press, superset db flys, cable flys, bb skull crusher, rope pull down, superset rope extension
Assessment: Chicken lettuce wraps0 -
Catch up time!
Friday:rest day
Saturday:cardio:ice skating, 95 minutes and 686 calories
Sunday:cardio: roller skating, 138 minutes and 1496 calories
Assessment:Asian buffet Saturday. I think my fitness tracker is screwy, ice skating is much more physically demanding, but it always shows less calorie burn. Plus they don't list ice skating, have to use inline skating, close, but not the same thing.1 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning and then 5 this evening! Back to the grind!
Cardio: run/jog- 30 minutes (150 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: Had an okay weekend. Panda Express for dinner last night.
1 -
Hey!
Cardio: 30 mins elliptical
Strength: Back/Bis-Planks, Weighted pull ups, weighted chin ups, bent over barbell rows, machine bent over rows, lat pull downs, barbell curl, superset db curl, barbell preacher curl
Assessment: Beef Sandwich0 -
Monday done!
Cardio:10 minutes on the rowing machine, 11,451 steps for the day
Strength:
deadlift smith machine
bent over row barbell
lat pulldown cable
seated row cable
bench press barbell
shrug smith machine
incline bench press barbell
overhead press dumbbell
Assessment:chicken and tuna1 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning and then 4 tonight. Little fog this morning. Where I live we have giant windmills and they are just poking out of the fog and you can't see the hills underneath. Looks cool!
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6
Assessment: Steak, rice and vegetables.
1 -
Hey!
Doing heavier and heavier squats. Loving progressively overloading.
Cardio: 0
Strength: Legs- Barbell squat, Leg extension, Hamstring curl0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! 4 clients this morning and then 5 tonight! Pretty cold this morning. Lol, that means under 40 here in California!
Cardio: jog/walk- 30 minutes (250 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: Pho for dinner.
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Hey!
Full rest day today.
Cardio:
Strength:
Assessment: Chicken wrap with veggies0 -
Dentist appointment yesterday morning, didn't get my normal "killing time" before work to post.
Tuesday:
Cardio:10 minutes on the rowing machine, 10,380 steps for the day
Strength:
seated leg curl machine
seated leg press
leg extension machine
seated calf raise leg press machine
back extension machine
crunch machine
weight sled
Assessment:love the weight sled, new addition at the gym
Wednesday:
Cardio:5 minutes on the rowing machine, 10,240 steps for the day
Strength:
bicep curl dumbbell
bicep curl barbell
bench press barbell
incline bench press barbell
overhead press dumbbell
bent over row dumbbell
Assessment:First 3 day workout week since surgery.1 -
Hey gang!
I like myself unconditionally!
Happy Thursday! 4 clients this morning and 4 tonight! Helping my DD tonight with her homework studies for a big test tomorrow.
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 eggs for dinner.
1 -
Hey!
Cardio: Incline Treadmill 30 minutes
Strength: Chest/Tris- Planks, bench press, barbell shoulder press, db press, superset db flys, cable flys, bb skull crusher, rope pull down, superset rope extension
Assessment: Chicken drum sticks and sweet potatoes0 -
Thursday done!
Cardio:roller skating, 75 minutes and 888 calories. 14,575 steps for the day.
Strength:none
Assessment:chicken and salsa0 -
Hey gang!
I like myself unconditionally!
Happy TGIF!!! 4 clients this morning then off! Little bit of clean up today because we got a comp tomorrow (all day) and then SUPERBOWL SUNDAY to watch my 49ers (all day) at my uncle's house!
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: Pho last night.
0 -
Hey!
Cardio: 30 mins elliptical
Strength: Back/Bis-Planks, Weighted pull ups, weighted chin ups, bent over barbell rows, machine bent over rows, lat pull downs, barbell curl, superset db curl, barbell preacher curl
Assessment: Chicken and veggie stir fry0 -
Hey gang,
I like myself unconditionally!
Happy weekend! No clients this morning. DD has second comp today. All day affair.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Steak burrito for dinner.0 -
Hey!
Finally up to squatting 225lbs again. Didn't want to reinjure anything so I stopped after squats. Did about 6-7 sets though. Down about 9 lbs since Jan 2 too.
Cardio: 0
Strength: Legs- Barbell squat
Assessment: Chicken and veggie stir fry0 -
Hey gang,
Happy SUPERBOWL SUNDAY!!!!! I rep the 49ers and have since the mid 70's so I'm PARTYING today! Hoping for a win ( I believe they totally will) and will recap on Monday!!!! GO 9ERS!!!!!!!0 -
Hey!
Cardio: Elliptical 30 minutes
Strength: Chest/Tris- Leg raises, bench press, barbell shoulder press, db press, superset db flys, cable flys, bb skull crusher, rope pull down, superset rope extension
Assessment: Turkey bacon omelette with egg whites
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