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"TLFC" exercise and accountability support!

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  • mcemino2mcemino2 Posts: 428Member Member Posts: 428Member Member
    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 rice
  • ninerbuffninerbuff Posts: 42,841Member, Greeter Member Posts: 42,841Member, Greeter Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight. Have to do some clean up in the backyard after that storm over the weekend.

    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.

  • Sen107Sen107 Posts: 58Member Member Posts: 58Member Member
    Hey!

    First time playing basketball in a month. Hoping not to reinjure my calf.

    Cardio: 2 hrs basketball

    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
  • Sen107Sen107 Posts: 58Member Member Posts: 58Member Member
    Hey!

    Full rest day.


    Cardio:

    Strength:

    Assessment: Chicken stir fry
  • ninerbuffninerbuff Posts: 42,841Member, Greeter Member Posts: 42,841Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and then 5 tonight! Not much to do today except a little kitchen clean up.

    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.

  • ninerbuffninerbuff Posts: 42,841Member, Greeter Member Posts: 42,841Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Got a new running vest so it's easier to see me in the dark!

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

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

    Assessment: Had a Big Mac last night (sans fries).

  • Sen107Sen107 Posts: 58Member Member Posts: 58Member Member
    Hey!


    Cardio: 20 mins walk

    Strength: Legs- Barbell squat, Lunges, Hamstring curl

    Assessment: Chicken salad wrap
  • Sen107Sen107 Posts: 58Member Member Posts: 58Member Member
    Hey!


    Cardio: Incline treadmill 20 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: Greek yogurt parfait
  • ninerbuffninerbuff Posts: 42,841Member, Greeter Member Posts: 42,841Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then off! Man spending money left and right! Just forked out money for replacement on my fence, along with the neighbor and then just had to buy new tailights for my wife's care.

    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.

  • ninerbuffninerbuff Posts: 42,841Member, Greeter Member Posts: 42,841Member, Greeter Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients this morning. DD has comp again today. Gone all day.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Famouss Star for dinner. Hardly ate all day though.
  • ninerbuffninerbuff Posts: 42,841Member, Greeter Member Posts: 42,841Member, Greeter Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Good weekend for the fam. Saw my inlaws during my DD's comp and got to eat some Filipino food! The team took 2nd and they keep getting better.

    Cardio: run/jog- 30 minutes (150 calories)

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

    Assessment: Down a little in weight and looking to keep it up.
  • Sen107Sen107 Posts: 58Member Member Posts: 58Member Member
    Hey!

    SATURDAY

    Cardio: 20 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: Brazilian Steak House

    SUNDAY

    Cardio: 0

    Strength: Legs- Barbell squat, lunges

    Assessment: Butter chicken

    MONDAY

    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 strips
  • ninerbuffninerbuff Posts: 42,841Member, Greeter Member Posts: 42,841Member, Greeter Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight. Back to the grind! Have to get some sealant for the fence put up over the weekend.

    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.
  • Sen107Sen107 Posts: 58Member Member Posts: 58Member Member
    Hey!

    Cardio: 0

    Strength: Back/Bis-Deadlift, bent over barbell rows, weighted pull ups, weighted chin ups,machine bent over rows, lat pull downs, barbell curl, db curl

    Assessment: Turkey Burgers
  • Sen107Sen107 Posts: 58Member Member Posts: 58Member Member
    Hey!

    Cardio: 30 mins stairs

    Strength: Rest

    Assessment: Chicken curry and lentils
  • ninerbuffninerbuff Posts: 42,841Member, Greeter Member Posts: 42,841Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 4 clients this morning and then 5 tonight! Making ribs 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: Keilbasa sausage for dinner.
  • ninerbuffninerbuff Posts: 42,841Member, Greeter Member Posts: 42,841Member, Greeter Member
    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: Short ribs and rice yesterday for dinner. MMMM.
  • Sen107Sen107 Posts: 58Member Member Posts: 58Member Member
    Hey!

    Cardio: 0

    Strength: Legs- Barbell squat, lunges, hamstring curl

    Assessment: Chicken stir fry
  • ninerbuffninerbuff Posts: 42,841Member, Greeter Member Posts: 42,841Member, Greeter Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then off! Morning jog was rough today. Felt tired. Should be okay in the gym though after I have a little snack.

    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 vegetables for dinner. Been watching the Biggest Loser and remembering just how bad some of the weigh ins go based on how these people dehydrate themselves, etc.

  • Sen107Sen107 Posts: 58Member Member Posts: 58Member Member
    Hey!

    Cardio: Incline treadmill 10 minutes

    Strength: Chest/Tris- bench press, barbell shoulder press, db press, superset db flys, cable flys,

    Assessment: Steak and sweet potatoes
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