"TLFC" exercise and accountability support!
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Hey gang!
I like myself unconditionally!
Happy Humpday! A week into work and I'm so glad! Gym members are being cautious to come back, but I know it's gonna take some time.
Cardio: jog/walk- 90 minutes (500 calories)
Strength: chest- cable incline press, cable flyes, cable chest press, pushups. 4x 12,10,6.
Assessment: Steak and salad for dinner.1 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Just a couple of clients today and some time at the school as well.
Cardio: walk/jog- 90 minutes (500 calories)
Strength: biceps- horizontal cable curls, standing cable curls, overhead cable curls 4x12,10,8,6
Assessment: Coconut curry chicken for dinner.
1 -
Hey gang!
I like myself unconditionally!
Happy TGIF!!!
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, cable overhead extensions, dumbbell kickbacks, machine dips. 4x12,10,8,6
Assessment: Lamb chops and salad for dinner.1 -
Hey gang,
I like myself unconditionally!
Happy weekend! Not much to do except grocery shop and laundry and some house cleaning.
Cardio: walking- 90 min (500 calories)
Strength: legs- squats, leg press, leg extensions, lying leg curls, stiff legged deadlifts. 4x12,10,8,6
Assessment: Pork chop and salad for dinner.
1 -
Hey gang,
I like myself unconditionally!
Happy Monday! Yes the 9ers won and I'll likely win tonight in FFL. Good start to the week!
Cardio: walk/run (sprints)- 500 calories
Strength: shoulders- dumbbell side laterals, dumbell rear laterals, facepulls, front dumbbell raises, lying side lateral raise. 4x12,10,8,6
Assessment: Homemade hamburgers for dinner.
1 -
Hey gang!
I like myself unconditionally!
Happy Humpday! A week into work and I'm so glad! Gym members are being cautious to come back, but I know it's gonna take some time.
Cardio: jog/walk- 90 minutes (500 calories)
Strength: chest- Hammer incline bench, machine flat bench, cable flyes, machine pressdowns. 4x 12,10,6.
Assessment: Lamb and salad for dinner
1 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Clients and just some cleaning at the gym.
Cardio: walk/jog- 90 minutes (500 calories)
Strength: biceps- barbell curls, dumbbell alternate curls, high cable curls 4x12,10,8,6
Assessment: Shrimp and salad for dinner.
2 -
Hey gang!
I like myself unconditionally!
Happy TGIF!!! 9Round boxing and triceps today!
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, cable overhead extensions, dumbbell kickbacks, machine dips. 4x12,10,8,6
Assessment:Adobo and salad for dinner.
0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Grocery shop, laundry, some house cleaning and mow the lawn today.
Cardio: jog/walk- 3 miles (350 calories)
Strength: legs- squats, leg press, leg extensions, lying leg curls, stiff legged deadlifts. 4x12,10,8,6
Assessment: Papaya salad with shrimp.
0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Yes the 9ers won and I'll likely win tonight in FFL.
Cardio: walk/run (sprints)- 500 calories
Strength: shoulders- dumbbell side laterals, dumbell rear laterals, facepulls, front dumbbell raises, lying side lateral raise. 4x12,10,8,6
Assessment: Taco Bell for dinner.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Won in FFL. And now I'm back to being a kickboxing class instructor starting today!
Cardio: jog/walk- 90 minutes (500 calories)
Strength: back- hammer incline rows, dumbbell rows, machine seated row, pullovers.4x12,10,8,6.
Assessment: Lamb and salad for dinner.0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Starting to get colder. I was out this morning and 42 was the low. In CA that's cold.
Cardio: jog/walk- 90 minutes (500 calories)
Strength: chest- Barbell incline bench, machine flyes, cable flyes, machine pressdowns. 4x 12,10,6.
Assessment: Steak and salad for dinner.0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Clients, kickboxing class then kickboxing on my own.
Cardio: walk/jog- 90 minutes (500 calories)
Strength: biceps- barbell curls, dumbbell alternate curls, high cable curls 4x12,10,8,6
Assessment: Asian short rib and salad for dinner.
0 -
Hey gang!
I like myself unconditionally!
Happy TGIF!!! Just a few clients this morning then off the rest of the day.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, cable overhead extensions, dumbbell kickbacks, machine dips. 4x12,10,8,6
Assessment: Asian short ribs for dinner.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Grocery shop, laundry, some house cleaning and mow the lawn today.
Cardio: jog/walk- 3 miles (350 calories)
Strength: legs- squats, leg press, leg extensions, lying leg curls, stiff legged deadlifts. 4x12,10,8,6
Assessment: Sweet and sour pork for dinner.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Got my ballot done and dropped off.
Cardio: walk/run (sprints)- 500 calories
Strength: shoulders- dumbbell side laterals, dumbell rear laterals, facepulls, front dumbbell raises, lying side lateral raise. 4x12,10,8,6
Assessment: Taco Bell for dinner.
0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Won in FFL. 7 clients today and kickboxing class.
Cardio: jog/walk- 90 minutes (500 calories)
Strength: back- hammer incline rows, dumbbell rows, machine seated row, pullovers.4x12,10,8,6.
Assessment: Steak and salad.
0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Sprints were good this morning.
Cardio: jog/walk- 90 minutes (500 calories)
Strength: chest- Barbell incline bench, machine flyes, cable flyes, machine pressdowns. 4x 12,10,6.
Assessment: Lamb and salad for dinner.
1 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Clients, kickboxing class then kickboxing on my own.
Cardio: walk/jog- 90 minutes (500 calories)
Strength: biceps- barbell curls, dumbbell alternate curls, high cable curls 4x12,10,8,6
Assessment: Pork chops and french bread for dinner.0 -
Hey gang!
I like myself unconditionally!
Happy TGIF!!! Just a few clients this morning then off the rest of the day.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, cable overhead extensions, dumbbell kickbacks, machine dips. 4x12,10,8,6
Assessment: KFC for dinner last night.
0
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