"TLFC" exercise and accountability support!
Replies
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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.
1 -
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 pizza0 -
Welcome evahbuck!1
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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.
0 -
Hey!
Cardio: Incline treadmill 30 minutes
Strength: Chest/Tris- bench press, barbell shoulder press, db press, cable flys, tricep rope pulldown
Assessment: Chicken legs0 -
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!1 -
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.0 -
Hey!
Cardio: 30 mins treadmill
Strength: Back/Bis-Deadlift, bent over barbell rows, weighted pull ups, barbell curl, db curl
Assessment: Salmon and veggies0 -
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!1 -
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 dinner1 -
Hey gang!
I like myself unconditionally!
Happy Humpday! 4 clients this morning and then 5 tonight! DD has finals today so short day of school for her.
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, eggs and rice for dinner.
1 -
Hi!
Fasting for Ash Wednesday today so light walk (40 minutes) and a core circuit (8 minutes)
Minestrone Soup and berries for dinner.1 -
Hey gang!
I like myself unconditionally!
Happy Thursday! 4 clients this morning and 4 tonight! Getting assessment done on house today for refinance. Lol, my DW said to clean up!
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 adobo and vegetables last night!
1 -
Hey
Wednesday- Rest day
Cardio: 0
Strength: Legs- Barbell squat, lunges, hamstring curl
Assessment: Egg whites, ham, spinach, onions0 -
Hey gang!
I like myself unconditionally!
Happy TGIF!!! 4 clients this morning then off! No yard duty today, so I'm gonna just chill and play some Madden since I miss football.
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 adobo leftovers.
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Hey!
Cardio: Incline treadmill 30 minutes
Strength: Chest/Tris- bench press, barbell shoulder press, db press, cable flys, tricep rope pulldown
Assessment: Fajita chickpea pasta0 -
Hey gang,
I like myself unconditionally!
Happy weekend! No clients this morning. No comp for DD for the next 2 weeks, which means I can do some stuff here at home. Bought a pole saw and am trimming branches today.
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: Panera for dinner because it's donating to the band program.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning and then 5 this evening! Good weekend cause I got things done! Garage is clean and I cleaned up all the debris out in the yard. 3rd trimester for my DD starts today!
Cardio: run/jog- 30 minutes (150 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: Italian last night. I had meatball with zucchini noodles.
1 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning and then 4 tonight. Just a basic day. Couple of new clients this week though.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6
Assessment: Left overs from Italian last night.
0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! 4 clients this morning and then 5 tonight! Been kinda cold lately.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: Fresh shrimp roll for dinner.0
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