"TLFC" exercise and accountability support!

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  • steveko89
    steveko89 Posts: 2,223 Member
    Happy Friday.

    Knocked out a good workout this morning. I think the left shoulder discomfort I've been having is coming from not enough rear delt work, going to look at putting more in my programming and maybe pick up a cable machine for stuff like face pulls. Would be good for other accessory work I usually don't bother doing currently.

    Cardio: Battle ropes warm up. Was a hypertrophy day for most of my lifts so I kept rest short and crammed a bunch into 70 minutes so you could almost call it circuit training

    Strength: Made up main lifts from yesterday and hit my Friday Upper Body Hypertrophy
    Squats 3 x 5 @ 295
    Deadlift 2 x 3 @ 315, heavy single at 385 as last set for fun
    DB lateral Raises 4 x 12 @ 15-20s (upped weight after first set)
    DB bent-over rear delt raises 4 x 12 @ 15-20s (superset with lateral raises so weight was same)
    Flat Barbell Bench 4 x 8 @ 175
    Barbell Row 4 x 8 @ 135
    DB Overhead press 3 x 8 @ 40s
    EZ bar curls 3 x 8 @65
    Pull Ups 3 x 8 @ unweighted

    Assessment: Ate too much yesterday, failed to resist cake and ice cream at in-laws. Eggs & Sausage for dinner tonight.


  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 2 clients this morning then off. Today is my DD's first Drumline competition.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: McDonald's last night. Ugh.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Was under the weather this weekend so I didn't do much except watch my DD's drumline competition.

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

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

    Assessment: Sushi for dinner.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    It's been way too long between workouts for my liking but family commitments are the exception.

    Happy Tuesday Soldiers! Hope everyone has been kicking goals or making them gains.

    The return workout today was just about back to normal programming / routine after an extended abscence.

    Cardio 10 min warm up

    Strength
    Bulgarian split squat, reverse crunches, cable row, landmines, DB Row, DB flyes, lying leg curls, Tricep extension, Kickbacks @ 4set/10-15 rep range.

    Assessment Salmon and sauteed cabbage for dinner.

    Assessment
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight! Rain has returned and it's here to stay for the next 3 days.

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

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

    Assessment: Lasagne for dinner.

  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning then 5 tonight. Have a learning seminar this morning as well.

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

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

    Assessment: Baked ziti for dinner.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! DD stayed home sick yesterday, but looks good enough for school today.

    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 last night.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then 1 this evening. Just finishing up this week cause with the rain, there isn't much to do outside.

    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: Spaghetti for dinner.
  • steveko89
    steveko89 Posts: 2,223 Member
    Hey fellas, been a little MIA on this thread. Probably the busiest week of the work year for me; annual chemical inventory reports are due today by federal regulations for all 45 of the plants I have environmental oversight for... will be happy to see 5pm today.

    Cardio: (last night) "Weighted Carries" - ordered some new home gym equipment that arrived yesterday, hauled the two large boxes from the garage around to the basement walkout in some nice sleet when I got home from work. New competition-style flat bench set-up and sent on maiden voyage this morning, pulley machine yet to be assembled

    Strength: Abbreviated buy heavy session this morning
    Rear delt flyes to warm up shoulders
    Flat Bench 5x135 warm up set, 6 x 185, 4 x 205, 3 x 225, failed on a 275 attempt
    Deadlift 5 x 135 warm up set, 3 sets of singles at 385 lbs

    Assessment: Eggs & bacon for dinner last night. Been overeating most of the week with leftovers (mostly cake) still hanging around from Sunday's festivities. Chicken for dinner tonight
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 2 clients this morning then off. Thunderbolts and lightning! Not common here where I live!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Chinese food last night.

  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey soldiers,

    Happy Monday!

    So much for returning to normal programming, after my last post I injured my right knee and struggled to weight bear most of last week. Throw in a birthday, 1 too many cold beers, family gatherings and bad food, it's no surprise my weight is on the higher than life side this morning.

    Thankfully, my knee is alot better and got in a light workout.

    Cardio 30min walk post

    strength BB bent over row, body squats, push ups, DB Romanian DL lunge, lat pull down, DB upright row, rope pressdown, ab roller. Hypertrophy session.

    I'm ready to wrap this functional program up and return to a more traditional lifting program.

    Assessment Boiled eggs and veg soup. After last week's write-off I'm happy to bring it back to basics.



  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Well most of the rain gone after last week.

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

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

    Assessment: McDonald's for dinner.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Glad your knee is okay Skee!
  • Skee_2802
    Skee_2802 Posts: 297 Member
    A busy day but you get that on the big jobs. Happy Tuesday Soldiers! Hope everyone is doing well.

    Just felt like there wasn't enough hours in the day workwise, then rushed home to get in a workout then off to my mum's place for farewell dinner to see off my Aunt.

    Looking forward to my rest day tomorrow and have plans to watch Captain Marvel so that should be good.

    Cardio Walk 30 mins post workout

    strength Trap bar deadlift, decline crunches, chin ups, DB shoulder press, DB bent over row, bench press, Russian twist and DB skull crushers - 4 sets / 8-10 rep range

    assessment Chicken bake, fish cocktails, cheesecake for dinner. Always find it difficult to eat well when family gets together. Will try to curb my cals tomorrow to offset todays Cal's.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    ninerbuff wrote: »
    Glad your knee is okay Skee!

    It's better than last week but there's still a niggle that's on the side of my knee cap I can still feel, so just taking it easy on loading the weights for now.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight! Working on getting up 15 min earlier so DST won't affect me as much.

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

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

    Assessment: Spaghetti in meat sauce.

  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning then 5 tonight! Finals today for my DD.

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

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

    Assessment: Baked ziti for dinner.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey Soldiers,

    Happy Thursday.

    Cardio 30 min walk post

    strength DB rows, DB step up, Push ups, BB RDL, Lat pulldown neutral grip, RTW, Zombie Squats, DB bicep curls, decline crunches - Hypertrophy session

    assessment Chicken, beans and soup for dinner.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! DD's last day of school for the week because of finals.

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

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

    Assessment: Pho last night.
  • Skee_2802
    Skee_2802 Posts: 297 Member
    Friday is always a good day!

    Work is always a little less crazy on a Friday and I leave work early cause everyone including my boss is more chilled knowing the weekend is finally upon us.
    I'll got the weekend off as rest days so I plan on detailing my car and get a few things done around the house. Enjoy the weekend soldiers!

    Cardio 30 min walk post

    strength DB reverse lunge a, decline crunches, lat pull down, land mines, underhand BB row, DB bench press, leg ext, plank row, Tricep kickbacks backs - 4 sets / 8-10 rep range.

    assessment Soup and eggs for dinner.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then 2 this evening. No school today so watching CAPTAIN MARVEL!

    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 for dinner.

  • Spadesheart
    Spadesheart Posts: 479 Member
    I worked out the last 6 days, tried to today and tapped out because I just didn't have the energy. I'm going to listen to my body and give myself a rest day, and try again on Sunday. First time this has happened since I started in January.

    Before I tapped out, I did

    3 sets of planks, a minute each
    3 sets of leg raises, about 14 per set or to exhaustion
    4 kind of mediocre sets of barbell deadlifts
    1 set of barbell bent over row

    Yesterday I did 65 minutes of cardio on the AMT machine, with resistance of 17-max, burning (according to the machine) my personal best or 1203 calories. Was pretty proud of that.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 2 clients this morning then off. Gonna try to mow the lawn today. Hopefully it doesn't rain till later.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Poke bowl yesterday.

  • Skee_2802
    Skee_2802 Posts: 297 Member
    Hey soldiers,

    Happy Monday! Hope y'all had a good weekend. Finally unboxed an airfryer I brought and have been impressed by the results so far. Im also glad to be moving from a functional program back to a more traditional strength program.

    cardio 15min walk post workout

    strength Wide gripe lat pulldown, seated cable row, DB row, DB shoulder press, DB front raises, Rear delts raises @ 4 sets / 10 reps

    assessment Salmon, baked sweet potatoes & carrots for dinner.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Back to the grind! DW has to be out of town this week, so just me and DD for dinner!

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

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

    Assessment: Panda Express for dinner!

  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight! Slowly trying to get some cardio fitness back.

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

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

    Assessment: Poke bowl for dinner.

  • Skee_2802
    Skee_2802 Posts: 297 Member
    Happy hump day soldiers,

    Yesterday was a rest day for me and again tomorrow under this new program.

    cardio 15 min walk post

    strength BB squats, stationary lunges, hip thrusters, standing leg curls, single lying leg curls, single leg calf raises X 4 sets @ 10 reps.

    assessment chicken sausages and soup for dinner.

  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning then 5 tonight! DD has drumline practice late so I'll likely get dinner out.

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

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

    Assessment: Lasagne for dinner last night.
  • ninerbuff
    ninerbuff Posts: 48,992 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning! DD has a concert tonight!

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

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

    Assessment: Lasagne last night.
  • Spadesheart
    Spadesheart Posts: 479 Member
    Yesterday was leg and shoulder day, followed by cardio day today to help with recovery.

    Lots of personal bests, really been messing with my diet to get a ton more protein while I lose these next 30 pounds.

    These were the best sets:

    Squatted 175 to 7
    Shrugged 175 to 10
    Started military press and that's super hard, only did 55 well
    Leg curled 130 to 8
    Dumbbell lateral raises 40 to 7
    Dumbbell shoulder pressed 60 to 10. I imagine I would have been able to go higher if I didn't start the military press.
    Leg pressed 450 to 10

    And then today it was a personal best on the AMT cardio machine. 1234 Calories in 65 minutes.

    ...there are too many daily protein shakes in my life right now.

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