"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 49,324 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.

  • Sen107
    Sen107 Posts: 58 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
  • Sen107
    Sen107 Posts: 58 Member
    Hey!

    Full rest day.


    Cardio:

    Strength:

    Assessment: Chicken stir fry
  • ninerbuff
    ninerbuff Posts: 49,324 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.

  • ninerbuff
    ninerbuff Posts: 49,324 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).

  • Sen107
    Sen107 Posts: 58 Member
    Hey!


    Cardio: 20 mins walk

    Strength: Legs- Barbell squat, Lunges, Hamstring curl

    Assessment: Chicken salad wrap
  • Sen107
    Sen107 Posts: 58 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
  • ninerbuff
    ninerbuff Posts: 49,324 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.

  • ninerbuff
    ninerbuff Posts: 49,324 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.
  • ninerbuff
    ninerbuff Posts: 49,324 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.
  • Sen107
    Sen107 Posts: 58 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
  • ninerbuff
    ninerbuff Posts: 49,324 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.
  • Sen107
    Sen107 Posts: 58 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
  • Sen107
    Sen107 Posts: 58 Member
    Hey!

    Cardio: 30 mins stairs

    Strength: Rest

    Assessment: Chicken curry and lentils
  • ninerbuff
    ninerbuff Posts: 49,324 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.
  • ninerbuff
    ninerbuff Posts: 49,324 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.
  • Sen107
    Sen107 Posts: 58 Member
    Hey!

    Cardio: 0

    Strength: Legs- Barbell squat, lunges, hamstring curl

    Assessment: Chicken stir fry
  • ninerbuff
    ninerbuff Posts: 49,324 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.

  • Sen107
    Sen107 Posts: 58 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
  • evahbuck
    evahbuck Posts: 12 Member
    Hi!
    New to this thread! Thanks for having me.
    Strength: (Back) bent over rows -20lb dbs, single arm rows -25lbs, superwoman, renegade rows -20lbs, DB pullover (arms wide) -20lbs. 4 sets of 10-12 reps
    Cardio- 14 Minute HIIT program on max trainer
    Food- programmed for success!
  • ninerbuff
    ninerbuff Posts: 49,324 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients this morning. DD has comp today. But at least we'll be done by 3pm.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Pizza for dinner.

  • Sen107
    Sen107 Posts: 58 Member
    Hey!

    SATURDAY

    Cardio: 10 mins treadmill

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

    Assessment: Chicken wings

    SUNDAY

    Cardio: 0

    Strength: Legs- Barbell squat, lunges, hamstring curl

    Assessment: Cauliflower pizza
  • ninerbuff
    ninerbuff Posts: 49,324 Member
    Welcome evahbuck!
  • ninerbuff
    ninerbuff Posts: 49,324 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Another good weekend especially for my DD's Winterguard team who took 1st out of their division of 10 schools who competed.

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

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

    Assessment: Panda Express for dinner last night. Workouts have been going well since I've upped the intensity more with less rest time.

  • Sen107
    Sen107 Posts: 58 Member
    Hey!

    Cardio: Incline treadmill 30 minutes

    Strength: Chest/Tris- bench press, barbell shoulder press, db press, cable flys, tricep rope pulldown

    Assessment: Chicken legs
  • evahbuck
    evahbuck Posts: 12 Member
    Hi!
    Cardio- 20 mins of HIIT on Bowflex MAX Trainer
    (Approx 250 cals)

    Strength- shoulders and tri’s- 4 sets of 12 reps each- DB shoulder press (25lbs), front raises (15 lbs), lateral raises (15 lbs), skull crushers (15 lbs), DB kickbacks (25 lbs), and my personal favorite body weight dips (3 sets of 15 with a finisher of 20)

    Assessment- ground beef and veggie stir fry with brown rice and a fried egg on top- dessert- mixed berries with cool whip!
  • ninerbuff
    ninerbuff Posts: 49,324 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight. Grocery shopping today.

    Cardio: jog/walk- 30 minutes (250 calories)

    Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6

    Assessment: Keilbasa sausage for dinner.
  • Sen107
    Sen107 Posts: 58 Member
    Hey!

    Cardio: 30 mins treadmill

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

    Assessment: Salmon and veggies
  • Sen107
    Sen107 Posts: 58 Member
    evahbuck wrote: »
    Hi!
    New to this thread! Thanks for having me.
    Strength: (Back) bent over rows -20lb dbs, single arm rows -25lbs, superwoman, renegade rows -20lbs, DB pullover (arms wide) -20lbs. 4 sets of 10-12 reps
    Cardio- 14 Minute HIIT program on max trainer
    Food- programmed for success!

    Welcome! I'm new too!
  • evahbuck
    evahbuck Posts: 12 Member
    Hello!

    Leg day-
    15 minute stairs on max trainer
    DB step ups with 30lbs -12 reps/leg
    Single-Leg Hip Thrusts -12 reps/leg
    Calf raises- 1 min
    Glute Bridges with band- 1 min
    Glute kickbacks with band- 1 min
    4 sets of this circuit with 3 minute rest in between
    MetCon finisher! (Ladder with push-ups/taps and DB deadlifts)

    Assessment- roast beef, sweet potatoes, salad for dinner

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