"TLFC" exercise and accountability support!
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Hey gang,
I like myself unconditionally!
Happy weekend! Full schedule today. After work I have to do laundry and mow my lawn. At least school is over so I don't have to do yard duty for the next couple of months and can focus more on a little extra training.
Cardio Walking/jog- 30min (260 calories)
Strength: Hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6.
Assessment: Taco Bell for dinner. I had a burrito supreme fresco and mexican pizza.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule. No more yard duty till end of August so I'll expand my opening at gym a little more. And I gained a few pounds in Japan, so I'll have to work a little to get my weight back down
Cardio: Walk/jog- 260 calories
Strength: shoulders- shoulder press, dumbbell side laterals, high elbow rear pulls, facepulls, cable side laterals 4x12,10,8,6
Assessment: Chicken salad for dinner.
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule and kickboxing class this morning. Lol, I already miss Japan.
Cardio: Walking/jog- 260 calories
Strength: chest- incline chest press, machine flat bench, dips, machine flyes, cable crossovers. 4x12,10,8,6
Assessment: Pork loin and corn for dinner.
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Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and my long day.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, preacher curls, cable curls 4x12,10,8,6
Assessment: I ate 2 donuts yesterday which affected what I ate the rest of the day.
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kickboxing class.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns, 4x12,10, 8, 6.
Assessment: Salad and ramen for dinner.
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Wednesday:
Cardio: 58 minutes of Walking, brisk pace
Strength: None today. Fighting a cold.
Assessment: Good. Stayed within my calorie and macro limits. Feeling under the weather so fighting the urge to eat comfort foods.1 -
Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. Glad it's FRIDAY!
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment McDonald's for dinner.
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Hey gang,
I like myself unconditionally!
Happy weekend! Leg day!!! Really tired and will nap when I get home.
Cardio: Walk/jog- 260 calories
Strength: Quads- leg press, safety squats, hack squats, walking lunges. 4x12,10,8,6
Assessment: Panda Express
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Hey gang,
I like myself unconditionally!
Happy weekend! Full schedule today. Happy Father's day! Will watch my daughter's recital today then go see my dad and FIL later after work.
Cardio Walking/jog- 30min (260 calories)
Strength: Hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6.
Assessment: Pizza for dinner.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule. Got up late this morning and had to try to rush my workout before training clients.
Cardio: Walk/jog- 260 calories
Strength: shoulders- shoulder press, dumbbell side laterals, high elbow rear pulls, facepulls, cable side laterals 4x12,10,8,6
Assessment: Filipino party food. At least I didn't overeat.
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule and kickboxing class this morning. At least it's a short day today.
Cardio: Walking/jog- 260 calories
Strength: chest- incline chest press, machine flat bench, dips, machine flyes, cable crossovers. 4x12,10,8,6
Assessment: Pork chop and corn.
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Yesterday:
Weights: Upper Power
Bench Press 5x5
Cable Row 5x5
DB Press <superset> DB Row 5x5
DB OHP <superset> DB Shrugs 3x8
Cable Pushdown <superset> Preacher Curl 3x8
Analysis: Back at the gym after taking last week off. My bench and cable rows went great, but had to back off the weight on my DB work due to fatigue.
Food: Dinner - homemade pizza
Life: Back from Georgia to celebrate my son graduating from Army basic and infantry training. Twenty-two hours drive there, three days in the Georgia heat and humidity with my son until his military leave ended and he was back to work, 22 hours drive back.
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Weights: Lower Power
Deadlift 5x5
BB Hip Thrust 3x5
One-Leg Press 3x8
Seated Leg Curl 3x8
Calf Extension 4x12
Cable Crunch 3x10
Food: Lunch - roast beef sandwich, Dinner - steak with broccoli and baked potato
Food 2: Soon as I got back from Georgia on Saturday, I went grocery shopping, to include my preferred meal for Father's Day Sunday. However, when I woke up, I was told in no uncertain terms that I was supposed to stay in pajamas, in bed watching TV, all day until I was allowed to come downstairs. The kids cleaned the house, fixed dinner, walked the dog, everything. So, the food I would've prepared on Sunday got two more days to marinate, and should be simply delicious on the grill tonight!0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and my long day. Expanded my workday so it's even longer now.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, preacher curls, cable curls 4x12,10,8,6
Assessment: Just salad and a little chicken last night. Oh and peanut butter!
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kickboxing class. NBA draft tonight!!!!
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns, 4x12,10, 8, 6.
Assessment: Steak and salad.0 -
Yesterday:
Cardio: Elliptical - one hour hills (800 calories)
Food: Dinner - sautéed summer sausage
Life: No workout today, had to be in the office extra early to conduct an evaluation of one of my trainees to see if he was ready to be certified (he passed).
NBA: Never mentioned how Denver won the championship during my vacation. I actually watched a few minutes of action for the first time in decades.
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Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. It's been a challenging week for work. New clients and an expanded schedule.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment Taco Bell for dinner.
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Weights: Upper Hypertrophy
Incline Bench Press 4x12
Incline DB Fly 3x12
BB Row 4x10
Pulldown 3x10
Machine Lateral Raise 4x12
DB Curl <superset> Lying DB Extend 3x10
Perloff Press 3x15sec
Food: Dinner - hotdogs roasted over a burn pit with s'mores0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Leg day!!! Have to mow the lawn today.
Cardio: Walk/jog- 260 calories
Strength: Quads- leg press, safety squats, hack squats, walking lunges. 4x12,10,8,6
Assessment: Flanken short ribs and rice for dinner.
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Hey gang,
I like myself unconditionally!
Happy weekend! Full schedule today. Finally mowed my lawn.
Cardio Walking/jog- 30min (260 calories)
Strength: Hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6.
Assessment:Popeye's for dinner.
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