"TLFC" exercise and accountability support!
Replies
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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.
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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 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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Time to catch up1
Rest day Friday
Saturday:Ice skating, 102 minutes and 1,478 calories
Sunday:Roller skating, 122 minutes and 1,358 calories
Assessment:way too much food:)
Have a great week guys1 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning and then 5 this evening! Well it could have been much more happier had my team won yesterday. While I'm disappointed, I'm not as devastated as I was a few years back because I didn't expect our team to be there this year. Hopefully we can be there again next year.
Cardio: run/jog- 30 minutes (150 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: Some fam food from everywhere.
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: Chicken fajitas0 -
Monday done!
Just 9,328 steps for the day, slow day at work and other obligations so I couldn't get to the gym.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning and then 4 tonight. COLD today. Again for us cold is in the 40's, but today it's in the 30's.
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 for dinner. Felt really good yesterday.0 -
Hey!
Had some more greasy food last night. Continued from Superbowl food. Back at it as of today.
Cardio: 0
Strength: Legs- Barbell squat, Lunges
Assessment: Pizza0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! 4 clients this morning and then 5 tonight! Another cold day. DD has band concert 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: Lamb and vegetables for dinner.1 -
Hey!
Active rest day on Wednesdays
Cardio: Swimming - 30 mins
Strength:
Assessment: Tuna salad wrap0 -
Tuesday done!
Cardio:5 minutes on the rowing machine, 10,511 steps for the day
Strength:
seated leg curl machine
seated leg press machine
seated calf raise leg press machine
back extension machine
crunch machine
weighted sled
back squats barbell
Assessment:chicken and salsa
1 -
Wednesday done!
Cardio:11,840 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
lateral raise dumbbell
front raise dumbbell
farmers carry
Assessment:still dying from leg day, really pushed for the first time since surgery and I am feeling it:)1 -
Hey gang!
I like myself unconditionally!
Happy Thursday! 4 clients this morning and 4 tonight! Just a regular day 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: Chicken salad for dinner.1 -
Hey!
Cardio: 0
Strength: Legs- Barbell squat-6 sets, Leg extension
Assessment: Chicken stir fry0 -
Thursday done!
Assessment:Unplanned rest day, DOMS is still really bad in my legs. It sucks getting old and pretending to be young:) 11,044 steps for the day and everyone hurt.0 -
Hey gang!
I like myself unconditionally!
Happy TGIF!!! 4 clients this morning then off! Have to get new tires put on today, so I'll be on foot for a good part of the day running around.
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: Spring rolls and a super burrito for lunch and dinner.0 -
Hey!
Cardio: Incline treadmill 30 minutes
Strength: Chest/Tris- 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 -
Hey gang,
I like myself unconditionally!
Happy weekend! No clients this morning. DD has comp today. All day affair again.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Chicken adobo for dinner.
1 -
Hey!
Not sure how I forgot to post yesterday.
Cardio: 30 mins Incline treadmill
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 Lettuce wraps
Cardio: 0
Strength: Legs- Barbell squat, lunges, hamstring curl
Assessment: Wendys0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning and then 5 this evening! Big wind storm yesterday broke off a few branches off my big fir and redwood in my back yard. Since I've moved here (10 years ago) I've never trimmed them. So now with some clean up to do, I will also inquire about trimming.
Cardio: run/jog- 30 minutes (150 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: Pho yesterday for dinner. Good weekend.
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Hey!
Cardio: Incline treadmill 15 minutes
Strength: Chest/Tris- bench press, barbell shoulder press, db press, superset db flys, cable flys, bb skull crusher, rope pull down, superset rope extension
Assessment: Butter Chicken0 -
Monday done:
Cardio:7 minutes on the rowing machine, 10,363 steps for the day
Strength:
dead lift 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:tuna with beans and rice0
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