"TLFC" exercise and accountability support!
Replies
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Hey gang!
I like myself unconditionally!
Happy TGIF! Full schedule. Will also get in some extra walking if I can later in the evening.
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. Forgot to defrost chicken this morning. But I was well within my calorie limit for yesterday.
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Hey gang,
I like myself unconditionally!
Happy weekend! Regular cleaning, grocery and laundry today.
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6
100 reps leg press warm up
Assessment: Curry chicken and baby potatoes for dinner. Well well under my calorie goal yesterday. And it showed this morning.
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Hey gang,
I like myself unconditionally!
Happy Monday! Regular schedule with kbox this evening. We're FINALLY getting rain in the Bay Area.
Cardio: walk/run - 30 min (350 calories)
Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6
Assessment: Leftover coconut curry chicken last night. I kinda went a little overboard with some almonds, but nothing too crazy. I'm sure I'll hit my goal this week.
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. Rain finally subsiding. Should be full in the gym though.
Cardio: walk- 30 minutes (150 calories)
Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6
Assessment: Lamb and broccoli for dinner. My weekend was good with the exception of losing in FFL and the 9ers getting their *kitten* handed to them again.
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Hey gang!
I like myself unconditionally!
Happy Humpday! Full day of work, but short day at school! And one week later the Warriors are still perfect!!!
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Steak and salad for dinner last night. A little tired yesterday so my workout wasn't the greatest. Some days are just like that though.
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kbox today. Warriors play the Grizzlies (who knocked them out last year out of playoffs) Let's go DUBS!!!!
Cardio: walk- 30 minutes (200 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.
Assessment: Bratwurst and vegetables for dinner. Little tired this morning. Will make sure to get in a good nap this afternoon.
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Hey gang!
I like myself unconditionally!
Happy TGIF! Full schedule. Ugh Warriors lost in a close one last night, but could have easily won if they didn't turn the ball over so much.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment: Panda express for dinner yesterday. Weight is up a little this morning but likely due to the extra sodium from last night. I'll work it off by the end of the day.
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Hey gang,
I like myself unconditionally!
Happy weekend! Regular cleaning, grocery and laundry today. DD gets portraits today too and I need a haircut and pedicure.
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6
100 reps leg press warm up
Assessment: Pho and fresh shrimp roll for dinner.
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Hey gang,
I like myself unconditionally!
Happy Monday! Regular schedule with kbox this evening. New month and new aspirations!!! Working on a Dietbet transformer and first weigh in is this Thursday.
Cardio: walk/run - 30 min (350 calories)
Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6
Assessment: With all the candy around, I still stayed on track with calories. Had brisket with mushrooms last night for dinner.
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. This may be a rare year that I don't make the playoffs in FFL because my team lost again over the weekend.
Cardio: walk- 30 minutes (150 calories)
Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6
Assessment: Steak and vegetables for dinner. We were supposed to be able to remove masks yesterday at my my gym, but there are some issues that have to be ironed out before that happens.
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Hey gang!
I like myself unconditionally!
Happy Humpday! Full day of work, but short day at school! Warriors play tonight and are on a roll. Let's see how they do against Ball and company.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Pork loin, rice and broccoli for dinner. Still have some leftover candy, but I'm being very cautious about it.
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kbox today. Watched the DUBS put a beating on the Hornets last night. I'm loving our team and we don't even have Klay back yet!!!!! Gonna love this season!
Cardio: walk- 30 minutes (200 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.
Assessment: Fresh shrimp roll for dinner for me. Was wanting pho, but with a weigh in today for Dietbet, I didn't want sodium to be my nemisis.
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Hey gang!
I like myself unconditionally!
Happy TGIF! Full schedule. Not much going on in sports, so I just have to find a way later tonight to amuse myself.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment: Panda express for dinner yesterday. So after a good weigh in, I broke off diet a little. Weight's up, but only by a pound.
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Hey gang,
I like myself unconditionally!
Happy weekend! Regular cleaning, grocery and laundry today. Watching ETERNALS today too. What a drubbing the DUBS put on the Pelicans yesterday!
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6
Assessment: Had Taco Bell for dinner. Quesidilla and Fresco burrito supreme. Still within calories and weighed in a half pound less this morning.
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Hey gang,
I like myself unconditionally!
Happy Monday! Loaded schedule and kbox class tonight. A couple of new clients and some on vacation, but people get thrown in on my schedule all the time so I'm hardly ever idle.
Cardio: walk/run - 30 min (350 calories)
Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6
Assessment: Pork chops and asparagus for dinner last night. After a successful first rd, I indulged over the weekend at the movies and of course my weight is up a little from all of it. Back on track today to complete Rd 2 now!
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. Lost in FFL again. I'm likely out of playoff contention now.
Cardio: walk- 30 minutes (150 calories)
Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6
Assessment: Steak and vegetables for dinner. Owner of gym came by and was impressed by how clean it was compared to others (Fitness 19) in the region. I'm the gym enforcer in my gym and people have been great about cleanup and reracking weights.
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Hey gang!
I like myself unconditionally!
Happy Humpday! Full day of work, but short day at school! Not much going on today but work.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Shrimp salad for dinner last night. Finally weight went back down after the weekend and I'm already a pound under my Rd 1 weight.
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kbox today. Watched the DUBS win again against Timberwolves last night. 10-1 to start the season!!! So excited watching the Warriors dominate again!
Cardio: walk- 30 minutes (200 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.
Assessment: Lamb and broccoli for dinner. Busy day at work but the weather was nice for a change.
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Hey gang!
I like myself unconditionally!
Happy TGIF! Full schedule. Last day of the school week and the Warriors play the Bulls tonight!!!
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment: Panda express for dinner yesterday. Funny, seems like every Thursday is Panda Express night now.
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Hey gang,
I like myself unconditionally!
Happy weekend! Regular cleaning, grocery and laundry today. Warriors are putting it to just about any team they play right now! 11-1 on the season.
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6
Assessment: Popeye's for dinner last night. My weight loss has been good, but this week it's a little slower due to more eating out.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Loaded schedule and kbox class tonight. Gonna be a long day, like every Monday. But I always look forward to a new week.
Cardio: walk/run - 30 min (350 calories)
Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6
Assessment: Coconut curry chicken and potatoes for dinner. Back on track and working on making Rd 2 of my Dietbet transformer.
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. Well the 9ers finally won at home and I have the bleakest of chances to make my FFL playoffs if I win out.
Cardio: walk- 30 minutes (150 calories)
Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6
Assessment: Steak and vegetables for dinner. Was a good fasting day and it showed up on the scale this morning.1 -
Amazed that you've been posting to this for 10 years now, and I'm just now aware this thread exists. Better late than never, I guess.
My four FFL leagues are going really well now (5-5, 6-4, pair of 7-3) and if the season ended today, all four would be in the playoffs. Even my Broncos are doing better than recent years at 5-5, so it's been a good season so far.
I separate cardio and strength days on separate days, and have really gotten lax about getting in cardio (other than taking the dog for a daily walk). Here's yesterday's strength workout (I follow a PPL split):
Incline bench press 3x10
Bench press 3x10
Decline bench press 5x5
Seated DB OHP 3x10
Lying EZ-bar skull-crusher 3x10
Dinner was parmesan chicken with a baked potato (butter only) and broccoli.0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Full day of work, and half day of school yard duty. Worked and watched the DUBS put a beating on KD, Harden and the Nets last night. Good thing my clients were also interested in the game.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Steak and bok choy last night. First time I ever made bok choy from scratch. So easy.
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Welcome! People come and go through the years. But I've dedicated myself to just keeping it up out of routine.Amazed that you've been posting to this for 10 years now, and I'm just now aware this thread exists. Better late than never, I guess.
My four FFL leagues are going really well now (5-5, 6-4, pair of 7-3) and if the season ended today, all four would be in the playoffs. Even my Broncos are doing better than recent years at 5-5, so it's been a good season so far.
I separate cardio and strength days on separate days, and have really gotten lax about getting in cardio (other than taking the dog for a daily walk). Here's yesterday's strength workout (I follow a PPL split):
Incline bench press 3x10
Bench press 3x10
Decline bench press 5x5
Seated DB OHP 3x10
Lying EZ-bar skull-crusher 3x10
Dinner was parmesan chicken with a baked potato (butter only) and broccoli.
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Pull Day
Pullups 3 sets
T-Bar Row 4x10
Pulldown 2x10
Chindown 2x10
DB Shrugs 3x10
BB Curl 3x21 (7 reps top half, 7 reps bottom half, 7 reps full range)
Been a while since I did T-Bar rows, had to quickly recalibrate how heavy to go! lol A little weight goes a long way, much lighter than when I do BB rows or DB rows.
Last night was Taco Tuesday, tonight will be pan seared pork chops with mashed potatoes and peas.0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Just kbox class and then a couple of clients in the morning. Evening will be busier. Fun watching the Lakers lose again. Go DUBS!!!
Cardio: walk- 30 minutes (200 calories)
Strength: back- pulldowns, dumbbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.
Assessment: Pork chops and broccoli for dinner. Indulged in a little candy yesterday.0 -
Hey gang!
I like myself unconditionally!
Happy TGIF! Full schedule. Great win by the DUBS after being down. Back to back tonight with the Pistons now. Go DUBS!!!!
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment: Beef pho yesterday and shrimp roll. I love Vietnamese food.
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Yesterday I took mine and my daughter's dogs out for a walk, leaving her at home to finish up her homework. Turns out two dogs, each well over 50 pounds of muscle, are pretty irresistible when it comes to deciding whether this is a dog WALK or a dog RUN. Got my cardio in, I guess.
Today was leg day at the gym:
Squat 4x20
DB Bulgarian Split Squat 3x10
Hack Squat & Standing Calf Raise superset 3x10
Leg Extension 2x10
Seated Leg Curl 2x10
Last night's dinner was breakfast: french toast, scrambled eggs, bacon, sausage.
Tonight's dinner is salmon, rice and broccoli.
My legs are shot after the workout today. Always interesting how even when you don't go super heavy, you can still obliterate your muscles with more reps. Pray for me when I take the dog(s) out for a walk(run) later today...0 -
We're finally getting a new hack squat machine in my gym. Haven't done them in years.Yesterday I took mine and my daughter's dogs out for a walk, leaving her at home to finish up her homework. Turns out two dogs, each well over 50 pounds of muscle, are pretty irresistible when it comes to deciding whether this is a dog WALK or a dog RUN. Got my cardio in, I guess.
Today was leg day at the gym:
Squat 4x20
DB Bulgarian Split Squat 3x10
Hack Squat & Standing Calf Raise superset 3x10
Leg Extension 2x10
Seated Leg Curl 2x10
Last night's dinner was breakfast: french toast, scrambled eggs, bacon, sausage.
Tonight's dinner is salmon, rice and broccoli.
My legs are shot after the workout today. Always interesting how even when you don't go super heavy, you can still obliterate your muscles with more reps. Pray for me when I take the dog(s) out for a walk(run) later today...
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