"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,489 Member
    edited March 2021
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Last day of pre cleanup before gym reopens tomorrow! Can't wait!

    Cardio: jog/walk- 90 minutes (500 calories)

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

    Assessment: Steak and salad. Did good yesterday with food. Didn't snack alot because I was actually working and not staying home bored all day.

  • ninerbuff
    ninerbuff Posts: 48,489 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! REOPENING TODAY! Very excited to welcome back members to the gym and see my clients again.

    Cardio: jog/walk- 90 minutes (500 calories)

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns 4x 12,10,6.

    Assessment: Pork chops and salad yesterday. Was really good on food and calories yesterday. Down a pound.
  • ninerbuff
    ninerbuff Posts: 48,489 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Reopening went good yesterday and it was great to see a lot of the regulars back again! I work at the school today too where we're prepping for kids to physically be there en masse on Monday.

    Cardio: walk/jog- 90 minutes (500 calories)

    Strength: biceps- barbell curls, preacher curls, high cable curls 4x12,10,8,6

    Assessment: Chicken adobo and rice for dinner. Overall a good day with being able to stave off any unneeded calories because I'm back to work and don't bring food with me.


  • ninerbuff
    ninerbuff Posts: 48,489 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! Long day for me yesterday working, but it was fun. Another long one today, but next week I'm back to my regular schedule. Also back to the school to do more work.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: triceps- pressdowns, cable overhead extensions, cable kickbacks, cable dips. 4x12,10,8,6

    Assessment: Chicken adobo and rice again. I snacked sensibly and am back on track to attain my goal weight well before the end of the year.
  • ninerbuff
    ninerbuff Posts: 48,489 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! First leg workout since my gym reopened! Yeah! After I'll grocery shop then clean the house.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: quatds- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6

    Assessment: Flanken short rib for dinner.

  • ninerbuff
    ninerbuff Posts: 48,489 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Well I fully expect the gym to be packed today since it's the Monday after we first opened midweek last week. It's gonna be a barnburner!

    Cardio: walk/run (sprints)- 500 calories

    Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6

    Assessment: Leg of lamb and baby potatoes for dinner. My whole week was pretty good and I'm on track to hit my goals by month's end.
  • ninerbuff
    ninerbuff Posts: 48,489 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Was busy yesterday and expect the same today.

    Cardio: jog/walk- 90 minutes (500 calories)

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

    Assessment: Steak and salad. Did good yesterday with food. Sore from legs on Saturday.


  • ninerbuff
    ninerbuff Posts: 48,489 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Well one week after reopening, things look good. Even got a couple of new clients.

    Cardio: jog/walk- 90 minutes (500 calories)

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns 4x 12,10,6.

    Assessment: Flanken short rib and salad. Was real good on calories yesterday.

  • ninerbuff
    ninerbuff Posts: 48,489 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Raining allday today. Did cardio on the dreadmill.

    Cardio: walk/jog- 90 minutes (500 calories)

    Strength: biceps- barbell curls, preacher curls, high cable curls 4x12,10,8,6

    Assessment: Pizza for dinner last night.

  • ninerbuff
    ninerbuff Posts: 48,489 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! Had a good day yesterday and signed up two more clients. Weekend is upcoming and looking forward to doing quads and hams this weekend.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: triceps- pressdowns, cable overhead extensions, cable kickbacks, cable dips. 4x12,10,8,6

    Assessment: Shrimp and salad for dinner. Been feeling really good and weight is starting to move down again.

  • ninerbuff
    ninerbuff Posts: 48,489 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! YES!!! It's quad day!!!! After I'll grocery shop then clean the house.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: quatds- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6

    Assessment: KFC for dinner. I overate. :(

  • ninerbuff
    ninerbuff Posts: 48,489 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! All last week was a lot of working time for me..........and now I'm back at school where the KIDS will actually be there starting today. Kind of excited.

    Cardio: walk/run (sprints)- 500 calories

    Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6

    Assessment: Coconut curry chicken. I did a much better job of making it this time.
  • ninerbuff
    ninerbuff Posts: 48,489 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Week is starting off good! Lol, I've been working so much, I got overtime.

    Cardio: jog/walk- 90 minutes (500 calories)

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

    Assessment: Leftover Coconut curry chicken for dinner.
  • ninerbuff
    ninerbuff Posts: 48,489 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! No school duty today and got 2 new clients to start. Also an appeal hearing I had with the EDD seemed to go well.

    Cardio: jog/walk- 90 minutes (500 calories)

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns 4x 12,10,6.

    Assessment: Steak and salad for dinner. My eating has been more on track lately now that I'm back in the gym more regularly.
  • ninerbuff
    ninerbuff Posts: 48,489 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Good day yesterday. My schedule is refilling up and that's a good thing.

    Cardio: walk/jog- 90 minutes (500 calories)

    Strength: biceps- barbell curls, preacher curls, high cable curls 4x12,10,8,6

    Assessment: Flanken short ribs and salad for dinner. With my days at work starting to get longer, it's making it easier to get back on track with weight loss. 165lbs here I come.
  • ninerbuff
    ninerbuff Posts: 48,489 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! 7 clients today and school duty, then done till Sunday.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: triceps- pressdowns, cable overhead extensions, cable kickbacks, cable dips. 4x12,10,8,6

    Assessment: Lamb and salad yesterday for dinner.

  • ninerbuff
    ninerbuff Posts: 48,489 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! YES!!! It's quad day!!!! After I'll grocery shop then clean the house.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: quatds- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6

    Assessment: Chicken adobo for dinner with rice.


  • ninerbuff
    ninerbuff Posts: 48,489 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full workday for me at gym and school. I like being busy.

    Cardio: walk/run (sprints)- 500 calories

    Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6

    Assessment: Pizza last night. I ate all the way up to my calories. I love pizza.

  • ninerbuff
    ninerbuff Posts: 48,489 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Gym is getting crowded again. Good thing though.

    Cardio: jog/walk- 90 minutes (500 calories)

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

    Assessment: Steak and salad for dinner.

  • ninerbuff
    ninerbuff Posts: 48,489 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! No school duty today just morning clients. Last day of the month to finish it off!

    Cardio: jog/walk- 90 minutes (500 calories)

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns 4x 12,10,6.

    Assessment: Shrimp and salad for dinner. Was a good day yesterday because almost all my time slots were filled. I'll have a good paycheck next week.

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