"TLFC" exercise and accountability support!

ninerbuff

Hey gang!

I like myself unconditionally!

Happy TGIF and LCW!!! 4 clients this morning! May go watch DEADPOOL 2 tonight.

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: Taco Bell last night.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! 3 clients this morning then off! Lots to do today! Have to grocery shop, DD has a recital, then my BIL and SIL are coming with the kids to stay with us over the weekend!!! FUN!

Cardio: walking- 30 min (150 calories)

Strength: core- crunches, leg lifts

Assessment: Vietnamese food last night!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 4 clients this morning and then 5 tonight. DD has field trip to Six Flags Great America today. Work for me as usual.

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

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

Assessment: Lots of food yesterday. Party for my graduating niece and Warriors game.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 4 clients this morning then 4 this evening. 3 days of school left.

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

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

Assessment: Chinese food yesterday.

steveko89

I've come across this thread a number of times and never posted. Here's mine from yesterday, I'll follow up with today's as well.

Monday 6/4/2018

Cardio: n/a ... I loathe cardio

Strength: Upper body Power - modified PHUL program
Bench Press - 3 sets at 230 x 3
Barbell Row - 3 sets at 185 x 3
Overhead press - 3 sets 135 x 3
Weighted Pull up - decided to try +90 - failed 1 set at 80 x 3, 2 sets 45 x 5
DB Lateral Raises - 4 sets 20lbs/ x 10
DB Chest Flys - 4 sets at 20lbs/ x 10
Incline Bench and Barbell Rows were also on the schedule but skipped due to time, didn't get out of bed on time.

Assessment: Trying to cut this month, goal at 1750, but at at maintenance Sunday and yesterday, got together with my parents Sunday and had pizza, polished off the leftovers Monday night, average weight still trending in the right direction.

steveko89

Tuesday 6/5/18

Cardio: Nope. Ought to run or hit the rower tomorrow morning.

Strength: Lower body Power - modified PHUL
Could not get going again this morning so I shortened my workout
Back Squats - 1 set 205 x 5, 3 sets 300 x 3
Deadlift - 1 set 205 x 3, 3 sets 300 x 3
DB Curls - 1 set 30/ x 10/, 3 sets 35/ x 10/

Assessment: Standard Tuesday at the office. Full day of food already planned and logged, should hit my calorie goal exactly, within +/- ~10% on macros, under protein and carbs, over on fat.

nam985

Been taking it easy the last couple days, a spring cold has decided to kick my butt!

Cardio: nope, made a valiant attempt on Saturday, but felt like garbage after 10 minutes of moderate pace walking.

Strength: in the words of Leslie Knope, everything hurts and I think I'm dying.

Assessment: not my greatest effort fitness wise, having lots of chicken soup and tea has been consumed these past few days.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! 3 clients this morning and 5 tonight. Last day of school for me as a yard duty. Summertime!

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

Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6

Assessment: Pad Thai with chicken.

ninerbuff

Welcome steveko89!

steveko89

Happy Wednesday, indeed. This working five full days is for the birds; spoiled myself taking extra days off around the holiday.

Cardio: Had every intention of getting up such that I'd have time to run a few miles or row a few km, alas, slept through an alarm and barely had time for the main lifts

Strength: PHUL Upper body Hypertrophy (abbreviated)
Bench Press - 4 sets at 185 x 8
Barbell Row - 4 sets at 150 x 8
DB Shoulder Press - 2 sets 45s x 8
Weighted Pull up - 1 set 70 x 3, 2 sets 35 x 5

Assessment: Stayed up too late last night. Also grazed on some carrots/dip my wife was snacking on after dinner and she had to make a cake for a work function, so I of course sampled some batter from the mixing bowl when she was done. Put my over my target calories by a little but still under maintenance by a few hundred calories. Right shoulder and neck a little sore, thinking I may skip tomorrow's workout and run a combo on Friday to let myself sleep in a little tomorrow for recovery. Going to an event out of town (2 hour drive) on Saturday so I can't just shift my workouts by a day. Food planned for today very similar to yesterday, close to calorie goal, right on target for protein, under carb, little high on fat.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! 4 clients this morning and none tonight because it's my DD's graduation! So proud! Next is highschool!

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 Panera last night. Napa chicken salad sandwich and half a Strawberry Poppyseed salad.

steveko89

Cardio: n/a

Strength: n/a

Assessment: Planned off day from exercise for recovery and let myself catch up on sleep. Yesterday's best laid food plans yesterday went awry when the adjacent department set out donuts left over from their late morning meeting. I inhaled three glazed Dunkin donuts like a starving animal. Also had a brownie after dinner, netting +1700 over my goal calories, ~+1000 on maintenance for the day. No change on the scale this morning from yesterday so there's that at least. Dinner out with in-laws tonight. Back at in the gym tomorrow morning.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy TGIF!!! 4 clients this morning! Will probably go watch DEADPOOL 2 now that my kid is out of school and I have no clients this evening. But I have to do it before the WARRIORS game tonight!!!

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: Had sushi last night for my DD's graduation. Yesterday I also did a 9 Round 30 minute session at their studio. MAN am I out of boxing conditioning. I plan to do it for a couple of months till school starts again.

steveko89

Happy Friday, indeed. I took a few days off around the holiday weekend and got spoiled; this five day week has been killer.

Cardio: n/a

Strength: Put together a random workout to hit my set targets for the week, ended up cutting it short due to right shoulder discomfort; I think I've been trying to up my bench weight too quickly. Will take it easy over the weekend and see how things feel, likely back posting on Monday.
Chest Flys - 4 sets, 20s x 8
DB Lateral Shoulder Raises - 4 sets, 20s x 8
Flat Bench - 4 sets, 185 x 8 (cut last set at 4)
Rear Delt Flys - 1 set, 40 x 8
Barbell shoulder press - 1 set 95 x 4, shut it down
Had planned four sets of rear delt and shoulder press, as well as curls and wide grip pull ups. In hindsight I should've still busted out the curls as they wouldn't have bothered my shoulder but I was so frustrated I just quit.

Assessment: Decent Day yesterday, solid food day planned today. The Mrs. and I will stay in tonight, relax, and get ready for our trip to Indianapolis tomorrow. Though it'll be 4 hours round trip in the car there will be plenty of walking around at the convention we're attending. Hope everyone has a great weekend.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! No clients this morning because I am volunteering to help my DD's band in our annual Rodeo parade. Later I'm just kicking it and will do some work around the house.

Cardio: walking- 30 min (150 calories)

Strength: core- crunches, leg lifts

Assessment: Chinese food last night.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 4 clients this morning and then 5 tonight. Well with no more yard duty till school starts again, I'll be busy with home improvement plans during the summer.

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

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

Assessment: Too much food. My DD's graduation party with family this weekend and we ate at a Chinese restaurant.

steveko89

Today is unequivocally a Monday.

Cardio: n/a

Strength: First day of the modified workout routine I did last week, originally based on PHUL but updated to reflect the Maximum Adaptive Volume Ranges outline in this article by Dr. Mike Israetel. https://renaissanceperiodization.com/training-volume-landmarks-muscle-growth/

What I'm calling Workout A, which I'll do M/W:
Lateral Raises 4 sets, 17.5s x 12
DB Chest Flys 4 sets, 17.5s x 12
Bench Press 4 sets, 170 x 8
Barbell Row 4 sets, 140 x 8
DB Incline Press 4 sets, 40s x8
Pull Up 4 sets, +45 x 5
Knee Raises 4 sets, x 8
Barbell Curls 4 sets, 70 x 12

Assessment: Overall, had a good weekend. Convention on Saturday was good, food choices a little suspect; food court sandwich w/ chips for lunch, steak & shake around the corner from the convention center for dinner, barely 100g of protein. Relaxed and did laundry yesterday morning/early afternoon. Dinner with my parents last night and was up extra early to take them to the airport for a vacation this morning. Didn't impact my workout schedule and ensured I was actually out of bed on time. I'm sure I'll be to bed early tonight as a result.

nam985

Finally feeling like I have rejoined the land of the living!

Cardio - respiratory tract still pretty inflamed, swapped cardio for a lifting day.

Strength - push, butt, calves
incline bench press (3x10 @55lbs)
flat bench press (3x10 @65lbs)
seated dumbbell press (3x10 @15lbs)
lateral raise (3x10 @12lbs)
barbell hip thrust (3x10 @60lbs)
standing calf raise (3x12 @35lbx2)

Food - dinner tonight is leftover spinach lasagna with a caesar salad on the side.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 4 clients this morning then 4 this evening. Working into getting myself back into better shape.

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

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

Assessment: Steak and rice yesterday for dinner.

steveko89

Standard Tuesday. Busy morning with a meeting and a long conference call.

Cardio: Actually did 1000m on the rower at around 2:00/500m pace after my strength workout, baby steps

Strength: Workout B with my new modifications, tried to keep the pace up to shorten rest times and keep my intensity up.
Squats - 205 x 5 warmup set, 3 sets 300 x 3
Deadlift - 205 x 3 warmup set, 3 sets 300 x 1
Rear Delt Flys - 4 sets 35 x 8
Overhead Press - 3 sets, 105 x 8
Russian Twists - 3 sets, 16 total reps
Barbell Curls - 3 sets, 85 x 8

Assessment: Wife brought me home a cookie from work and had leftover pie from Sunday, also snacked on some trail mix after dinner I didn't need to eat. Will try to do better today, already planned the pie into my day.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! 3 clients this morning and 5 tonight. Will try some sprints today.

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

Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6

Assessment: Panera last night. Had the Strawberry Poppyseed salad with chicken.

steveko89

Standard Wednesday today. Conf call at noon, needing to get some other tasks done quickly. Probably also should cut the grass tonight.

Cardio: n/a today. If I cut the grass I guess that counts? Usually takes me 60-90 minutes, non-self-propelled push mower.

Strength: Workout A
Lateral Raises 4 sets, 17.5s x 12
DB Chest Flys 4 sets, 17.5s x 12
Bench Press 4 sets, 170 x 8, x 10 on last set, +10lbs for next week
Barbell Row 4 sets, 140 x 8, x 9 on last set, +5lbs for next week
DB Incline Press 3 sets, 40s x8
Pull Up 3 sets, +45 x 5
Knee Raises 3 sets, x 8
Barbell Curls 3 sets, 70 x 12
*dropped a set on the last block of four exercises for time purposes.

Assessment: kept myself from snacking last night like I did Monday, still had a slice of pie. Will again tonight, close enough to targets across the board to not worry about it, will probably save the last slice for Friday.

steveko89

Hoping for a low key Thursday and Friday to finish out the week

Cardio: Planned to do 1000m on the rower as I did on Tuesday but didn't drag myself out of bed to have time for my full planned workout. Will try to make it up with tomorrow's workout.

Strength: Workout B (Lower body emphasis)
Squats - 205 x 5 warmup set, 3 sets 300 x 3
Deadlift - 205 x 3 warmup set, 3 sets 300 x 1
Rear Delt Flys - 4 sets 35 x 8
Overhead Press - 3 sets, 105 x 8
Barbell Curls - 3 sets, 85 x 8

Assessment: The road to four donuts and 2800+ calories is paved with good intentions, right? That was yesterday.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! 4 clients this morning and 4 tonight! Another hot day, but I may cut my lawn.

Cardio: walk/jog- 60 minutes (350 calories)

Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6

Assessment: Lamb shank and corn.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy TGIF and LCW!!! 4 clients this morning! Hopefully get a chance to hook up with my cousin who I haven't seen in 30 years.

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: Pad Thai for me last night.

steveko89

TGIF indeed.
Cardio: Didn't get to rowing again this morning, will not have an issue fitting it in tomorrow without any time constraints. Should cut the grass tonight, neighbors did theirs and mine looks ragged as a result.

Strength: Workout C, cut one superset for time and my right shoulder still feeling a little off.
DB Chest Flys - 4 sets, 17.5s x 12
Bench Press - 4 sets, 180 x 8
DB Rear Delt Flys - 3 sets, 35s x 8
Barbell Rows - 3 sets, 145 x8
Barbell Curls - 3 sets, 70 x 8
Wide grip pull ups - 3 sets, BW x 5
skipped: weighted sit-ups, upright rows

Assessment: Chipotle last night with in-laws. Meticulously planned my salad to fit everything nicely, chips and guac were ordered for the group and I was weak. Aside from needing to be better about getting to and out of bed on time for my workouts, I'd call week one of this adjusted workout plan a success. Had it not been for the lack of time certain days I would've hit four sets on planned lifts and I don't think that, nor extra weight on squats or deadlifts would've impacted recovery much if at all. In addition to rowing tomorrow, if I'm feeling good I'll do a low rep strength-targetting workout of all my main lifts.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Just a couple of clients over the weekend. Will do some walking this weekend and then a Father's day party with family on Sunday!

Cardio: walking- 30 min (150 calories)

Strength: core- crunches, leg lifts

Assessment: Taco Bell last night.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 4 clients this morning and then 5 tonight. Have to do a follow up on a car recall. My DW's engine is knocking and under recall, but we never got a notice for it.

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

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

Assessment: Overate yesterday at family Father's day party.

steveko89

Saturday 6/16

Cardio: n/a

Strength: Main Lifts/Strength
Back Squat - 3 sets, 325 lbs x 3
Deadlift - 3 sets, 360 lbs x 1
Bench Press - 3 sets, 235 lbs x 3
Overhead Press - 3 sets, 155 lbs x 3
Pull-up - 3 sets, +70 lbs x 3
Pendlay Row - 3 sets, 190 lbs x 3

Monday 6/18

Cardio:n/a

Strength: Workout A
Lateral Raises - 4 sets, 17.5s x 12
DB Chest Flys - 4 sets, 17.5s x 12
Bench Press - 4 sets, 180 x 8
Barbell Row - 4 sets, 145 x 8
DB Incline Press - 3 sets, 40s x 8
Pull Up - 3 sets, +65 x 5
Knee Raises 3 sets, x 8
Barbell Curls - 3 sets, 70 x 12

Assessment: Overall a good weekend, didn't leave the house between coming home Friday night and leaving for work this morning. Both sets of parents (mine and wife's) are on separate vacations out of state so we didn't have any family obligations yesterday. Grilled steaks Friday night after mowing the grass, nice big omelette with leftover steak Saturday night. Full day of recovery yesterday, taking care of a few things around the house.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! 4 clients this morning then 4 this evening. Taking the DW's car in today for recall issue. Hopefully they replace the current engine with a brand new one because of the recall issue.

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

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

Assessment: Steak and rice yesterday for dinner.