"TLFC" exercise and accountability support!
Replies
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Rest day Friday.0
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Saturday done!
Cardio:none
Strength:
reverse fly machine
pec fly machine
triceps pushdown cable
front pulldown cable
barbell row
lat pulldown cable
bicep curl dumbell
front raise dumbell
overhead press barbell
lateral raise dumbell
bicep curl barbell
bench press barbell
bench press dumbell
Assessment:Ate too much again, weekends are tough.
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robertw486 wrote: »
I was just going to pop in and give @ninerbuff props for this thread, and his dedication to keep his format going even through the periods when it's slow or even just him. And as someone who did post on this thread for a while, I can only explain why I don't any more, and I'm sure everyone has differing reasons.
In my case, I had more time on my hands for a period and was posting. That changed, as did some of my workout habits. I found I was getting a bit obsessive about certain goals with workout time, logging, etc., to the point that it became a little too restrictive too me. So I changed things up, log less, freak out about goals less, don't record every workout, etc. And though I've slipped some and let my weight creep a little bit, it's still under control. But see, that's just ME. What works best for you or the next person might differ, but as long as they get where they are going it's all good.
I'm actually surprised it's not a busier thread. The long term dedication, great advice, support and purpose of the thread are a great inspiration to many I'm sure. I know I was popping in just to remind @ninerbuff that I've appreciated it, and to show some respect for his dedication.
Hi Robert, thanks for your feedback. I’m hoping that the extra activity will help draw others to this thread, it’s too good to not be supported.
Joe, will be back on track Tuesday. Had to make an unscheduled trip and getting back tomorrow. Looks like you’ve been having some fun this past week! Congrats to your DD👍🏼
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Sunday done!
Cardio:205 minutes and 1,337 calories roller skating.
Strength:none
Assessment:Pizza!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning and then 5 this evening! 7-0!!! The 49ers are killin' it! And my DD's band took 2nd this week in a tough division! So proud of these kids and all the work they've put in!
Cardio: run/jog- 30 minutes (250 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: Pork chops and rice for dinner.0 -
Monday down!
Cardio:none
Strength:
Deadlift smith machine
Bent over row smith machine
Lat pulldown cable
Seated row cable
Bench press barbell
Shrug smith machine
Squat barbell
Overhead press barbell
Assessment:New PR for deadlift, 305x20 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning and then 4 tonight. Starting to cool off here now. Hopefully the fires get under control too.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6
Assessment: Pho for dinner last night.0 -
4 hours of housework, hubby was too busy to clean while I was away
! Tomorrow I'm declaring freedom and taking a nice long walk! 0 -
Tuesday done!
Nothing useful accomplished. Dragging after work and had some outside chores to do at home before possible freeze this week. Didn't have enough energy left to go back out to the gym.
Guess I will call it a rest day:)0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! 4 clients this morning and then 5 tonight! A bit cooler again today. Temperature swings fast in the Bay Area.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: Pork chops and rice.0 -
Wednesday done!
Cardio:none
Strength:
reverse fly machine
pec fly machine
tricep pushdown cable
front pulldown cable
barbell row
lat pulldown cable
bicep curl dumbell
front raise dumbell
overhead press barbell
lateral raise dumbell
bicep curl barbell
bench press barbell
bench press dumbell
Assessment:Stayed within my calorie goal for the day.0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! 4 clients this morning and 4 tonight! Halloween! Will just have to put out a bowl of candy 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: KFC for dinner. Been awhile.
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Thursday done!
Did nothing! Passed out candy for trick or treat and didn't make skating or the gym. Have to make up for it today!
Ate way too much candy, have way too much left over due to the crappy weather.0 -
Hey gang!
I like myself unconditionally!
Happy TGIF!!! 4 clients this morning then one client in the afternoon. Halloween was uneventful. I think I had a total of 10 kids at my door. Still have candy to hand out.
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: Pork chops and rice last night.
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Hey gang,
I like myself unconditionally!
Happy weekend! No clients this morning. Yard work and maybe go see Terminator Dark Fate today!
Cardio: walking- 30 min (150 calories)
Strength: core- crunches, leg lifts
Assessment: McDonald's last night.
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Time to get caught up.
Friday done!
Cardio:none
Strength:
seated leg curl machine
seated leg press machine
leg extension machine
seated calf raise machine
back extension
crunch machine
kettlebell swings
squat barbell
seated calf raise plate
Assessment:sloppy joes
Saturday done!
Cardio:none
Strength:
reverse fly machine
pec fly machine
tricep pushdown cable
front pulldown cable
barbell row
lat pulldown cable
bicep curl dumbbell
front raise dumbbell
overhead press barbell
Arnold press
bicep curl barbell
bench press barbell
bench press dumbbell
Assessment:chili
Sunday done!
Cardio:ice skating, 118 minutes and 1,092 calories
Strength:none
Assessment:nachos
My wife was killing me this weekend with greasy food!0 -
Question. I am not new to lifting, but trying to incorporate more free weights, specifically dumbbells. My form is terrible and the weights are wobbling all over, think bench press as a good example. Would it be better to reduce the weight and work on form and just wait for the other stabilizing muscles to catch up?0
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Yes. Nailing down the form is more important because what you're trying to do is incorporate all the ancillary muscles to be involved with the process. Learn how to feel the muscle contract, rather than just trying to leverage the weight up.Question. I am not new to lifting, but trying to incorporate more free weights, specifically dumbbells. My form is terrible and the weights are wobbling all over, think bench press as a good example. Would it be better to reduce the weight and work on form and just wait for the other stabilizing muscles to catch up?
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Hey gang,
I like myself unconditionally!
Happy Monday! 4 clients this morning and then 5 this evening! Did some yard work, though I lost 2 of my FFL league games yesterday.
Cardio: run/jog- 30 minutes (150 calories)
Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6
Assessment: Pizza for dinner.
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Sorry to interrupt this thread, but @ninerbuff, you had a thread awhile ago about not needing motivation/support from others. I can’t find it! If you remember what’s it titled, could you bump it for me? Pretty please?
Also...today:
Cardio : Indoor rowing 60 minutes
Strength: Romanian deadlifts, deadlift high pulls, squat cleans, lunge press ups.
Assessment: I better read back, not sure what this means!
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Hi All!
Happy November...
Cardio: one of the most intense soulcycles ever... 45 minutes. Lots of isolation exercises.
Strength: Arms - bicep curls, hammer curls, triceps kickback, overhead triceps extension,
Front dumbell raises
Assessment: 6-Veggie shake, poached Bronzino and shrimp with a Thai coconut chili brodo.
Hope everyone is doing well! 🤗0 -
Monday done!
Cardio:none
Strength:
deadlift smith machine
bent over row barbell
lat pulldown cable
seated row cable
bench press barbell
shrug smith machine
squat barbell
overhead press barbell
Assessment:Too many calories, no Halloween candy left.
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MarcyMavin wrote: »Sorry to interrupt this thread, but @ninerbuff, you had a thread awhile ago about not needing motivation/support from others. I can’t find it! If you remember what’s it titled, could you bump it for me? Pretty please?
Also...today:
Cardio : Indoor rowing 60 minutes
Strength: Romanian deadlifts, deadlift high pulls, squat cleans, lunge press ups.
Assessment: I better read back, not sure what this means!
https://community.myfitnesspal.com/en/discussion/10134341/you-arent-always-going-to-get-support/p10 -
Hey gang
I like myself unconditionally!
Happy Tuesday! 4 clients this morning and then 4 tonight. Busy day today. All my slots are filled.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6
Assessment: Sushi last night for dinner.0 -
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Tuesday down!
Cardio:none
Strength:
seated leg curl machine
seated leg press machine
leg extension machine
seated calf raise machine
back extension
crunch machine
kettlebell swings
squat barbell
seated calf raise plate
Assessment:Slight case of DOMS from Mondays workout.0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! 4 clients this morning and then 5 tonight! Slowly getting colder here now. Have to start wearing more warmer clothing.
Cardio: jog/walk- 30 minutes (250 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6
Assessment: Steak and rice.1 -
Wednesday done!
Cardio:none
Strength:
reverse fly machine
pec fly machine
tricep pushdown cable
front pulldown cable
barbell row
lat pulldown cable
bicep curl dumbbell
front raise dumbbell
overhead press barbell
Arnold press
bicep curl barbell
bench press barbell
bench press dumbbell
Assessment:chicken and tuna1 -
Hey gang!
I like myself unconditionally!
Happy Thursday! 4 clients this morning and 4 tonight! Not much to do today but work.
Cardio: walk/jog- 60 minutes (350 calories)
Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6
Assessment: Carl's Jr. for dinner.
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Thursday done!
Cardio:roller skating, 98 minutes and 1,014 calories
Strength:none
Assessment:Half of a Marion's Pizza sub my wife didn't like0
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