"TLFC" exercise and accountability support!
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Hey gang,
I like myself unconditionally!
Happy weekend! Regular cleaning, grocery and laundry today. Going to have lunch with my inlaws who I haven't seen in person since pandemic started.
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6
Assessment: McDonald's for dinner, but I was well within my calorie range including a little less. Get to have a good lunch today with my inlaws and in an Asian restaurant I haven't to in a long time.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Loaded schedule and kbox class tonight. Thanksgiving vacation week so no school yard duty work. I'll still try to make the the steps by doing a little extra walking today.
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: Thai last night. I had a papaya salad with grilled shrimp and some Thom Ka chicken soup. Was a great day yesterday because the 9ers won, I won in FFL and the Warriors won.
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Weights: Push Day
Cable twist in/out 2x15 (not sure official name...elbow at ribs, hand goes in a half circle ribs to away from body, 15 reps pulling cable handle towards ribs, 15 reps pulling away from ribs, that's one set)
Bench press 5x5-1 (-1 rep, +10#)
Incline DB press 3x10
Decline cable fly 3x10
BB Overhead press 3x5
Cable tricep pushdown 3x10
Meal: buffalo chicken strips, rice, broccoli
Fantasy Football Update: after going a perfect 8-0 the last two weeks, my winning streak came to a crashing halt this week, going only 1-3 (thanks Dak Prescott and your measly 3 points...). Although one league I was hosed, as I was the #2 scoring team on the week, over 30 points better than #3...but facing the #1 scoring team. Still in playoff position all 4 leagues, though, with a pair of 7-4 and a pair of 6-5.0 -
Lol I was 3-7, now 4-7 with a plethora of teams in the 5-6 range. Only 3 teams have winning records. I still have a chance.Weights: Push Day
Cable twist in/out 2x15 (not sure official name...elbow at ribs, hand goes in a half circle ribs to away from body, 15 reps pulling cable handle towards ribs, 15 reps pulling away from ribs, that's one set)
Bench press 5x5-1 (-1 rep, +10#)
Incline DB press 3x10
Decline cable fly 3x10
BB Overhead press 3x5
Cable tricep pushdown 3x10
Meal: buffalo chicken strips, rice, broccoli
Fantasy Football Update: after going a perfect 8-0 the last two weeks, my winning streak came to a crashing halt this week, going only 1-3 (thanks Dak Prescott and your measly 3 points...). Although one league I was hosed, as I was the #2 scoring team on the week, over 30 points better than #3...but facing the #1 scoring team. Still in playoff position all 4 leagues, though, with a pair of 7-4 and a pair of 6-5.
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. Yesterday was so busy in the gym and I'm seeing people there I haven't seen since summer.
Cardio: walk- 30 minutes (150 calories)
Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6
Assessment: brat and salad for dinner. I'll make flaken short ribs for tonight.0 -
Weights: Pull Day
Pullups 3 sets
BB Row 4x10
DB One-arm row 5x5
Face Pull 3x10
Preacher Curl 3x10
Meal: baked chicken, buttered egg noodles, steamed vegetable (TBD)
Observations: Normally I wait 48 hours between lifting sessions, but with Thanksgiving this week I'm gonna get my 3 days lifting in the first three days, then have a long, relaxing weekend of eating without working out, nor even leaving the house. With luck, not even leaving my pajamas, but that may be pushing it a little, lol.0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Full day of work and then some since I don't have school duty. Subbed in some sessions where some clients are leaving for the weekend.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Friend and I went out for dinner and I had a super burrito. Well within my calories.
I was pretty spent yesterday from work and class.
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Weights: Leg Day
Deadlift 5x5
BB Step-Ups 3x10
Leg Press 3x10
Glute Press 2x10
Meal: spicy peanut chicken over rice
Observations: That's it, I got my 3 lifts in for the week, now get to take the next 4 days off from working out. I will sleep in (as much as the puppy allows me to before being let outside), eat like a pig (as much as time allows, as I am also the chef), watch football (see previous statement), and relax.
Fantasy football update: Despite being wracked by injuries this year, my four teams are all doing quite well. This week I'm projected favored in 2, a deadlock in a third, and a lost cause in the fourth. Considering last year my four teams combined to win 10 games on the year, I'm very pleased with how things have gone so far this year. Three more weeks until the playoffs, nothing guaranteed yet.0 -
Hey gang!
I like myself unconditionally!
Happy Thursday and Happy Thanksgiving! Only have one client this morning and then kbox class then off the rest of the day to enjoy time with my family and FOOTBALL!
Cardio: walk- 30 minutes (200 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.
Assessment: Pork fried rice homemade. Saving a lot of calories today for eating later tonight. I will be getting in some extra walking to help offset some of the eating I'll be doing later. As for FFL, I think this weekend will determine my chances for playoffs.0 -
Hey gang!
I like myself unconditionally!
Happy TGIF! Black Friday sale at the gym to start the full holiday season. My schedule is pretty full in the morning, but afternoon is trimmed down due to the holiday. At least I get to go home early.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment: Stayed well within calories. No turkey or stuffing because we ate flanken short ribs for dinner since it's what my daughter wanted. Ready to hit it good this weekend.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Regular cleaning, grocery and laundry today. With the DD and DW out of town till Sunday evening I have the whole house to myself.
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6
Assessment: Steak and salad for dinner. But I will indulge in an apple pie given to me from a client at work.0 -
Ugh...yesterday was spent finding waste in our family budget and trimming it. One of the expenses cut was my gym membership, not because it's a waste but because we have medical bills and car repair bills which need to take priority, until they are paid off, which could take several months. So starting with the new year I will need to come up with a fitness routine using only what I already have at home. Gonna be a challenge developing a routine for a weight lifter using only a pair of 15# and a pair of 25# DB's.
Being a responsible adult parent sucks at times, ya know?0 -
Ugh...yesterday was spent finding waste in our family budget and trimming it. One of the expenses cut was my gym membership, not because it's a waste but because we have medical bills and car repair bills which need to take priority, until they are paid off, which could take several months. So starting with the new year I will need to come up with a fitness routine using only what I already have at home. Gonna be a challenge developing a routine for a weight lifter using only a pair of 15# and a pair of 25# DB's.
Being a responsible adult parent sucks at times, ya know?
When I'm gone from the gym (vacation usually) and can't get a gym nearby, I bring suspension training straps with me. You can still get a decent workout with them just to keep everything up, especially back and chest. I spent less than $50 on one.0 -
I'm guessing they attach somehow to a doorframe?0
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Hey gang,
I like myself unconditionally!
Happy Monday! Loaded schedule and kbox class tonight. Back to the grind. Kids are going to be crazy after vacation. It happens every year.
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: Taco Bell last night. I had 3 taco supremes and a steak burrito supreme fresco. Had over 1200 calories to spare so got my taco fix.
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Weights: Pull Day (scheduled for Push Day, but every single bench press and DB bench was taken)
Pull-ups 3 sets
BB shrugs 3x10
Cable row 5x5
Pulldown 2x10
Chindown 2x10
Hammer curl 3x10
Meal: chicken fajitas (no beans)
Observations: I was reminded today about the military base gym where I work. As I'm a contractor and no longer active duty I didn't think I had access, but my boss told me we do, though there may be limitations on hours or whatnot. Heading over there after work to find out the details, but it looks like I may not have to give up lifting after all!
Fantasy football update: Went 3-1 this week, which should all but guarantee those three getting into the playoffs. The last one slipped to 6-6 and on the outside looking in, but two more weeks in the regular season can still theoretically change things. But this squad has been hammered by injuries this year (2/3 of my week 1 starters have missed time), so frankly the fact I'm sitting at .500 this late in the year is nothing short of miraculous.0 -
I won in FFL this week. That's 3 in a row and I'm now 5-7. With 2 games left, I STILL have a chance to make the playoffs.0
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. Had to do a lot of modification exercises for clients because gym was so packed in the evening.
Cardio: walk- 30 minutes (150 calories)
Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6
Assessment: Sushi last night for dinner. Was great to watch Seattle lose and watch another couple of my friends lose in FFL bumping me up in the standings of our league. Gotta win the next game for sure just to stay in.
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Gym assessment: Happy day! The rumor of contractors being able to use the military base gym are true. I walked around the facility yesterday, and it has a reasonably comprehensive weight room. I will have to substitute free weights for a couple missing machines, but that's probably for the best anyway. Given how close it is to my work office, I can now decide whether I want to workout before work or hit the gym during my lunch period. Only downside is my old gym doesn't require masks, this one does, but if I stick to weights it shouldn't be an issue. (I tried doing cardio once while wearing a mask, just about passed out from lack of oxygen, so no thank you. Any cardio I do will be outside mask-free, not masked up indoors.)
Fantasy football update: The results of week 12 posted overnight:
Team 1: 8-4, clinched playoffs
Team 2: 8-4, clinched playoffs
Team 3: 7-5, win this week (vs the last place team) will clinch a playoff spot
Team 4: 6-6, trail last playoff team by 1 game with 2 weeks to go
Last year, all of my teams finished 5-8 or worse (one went 1-12), one team got into the playoffs because of the high-scoring waiver (first five spots earned by record, final spot goes to highest scoring team not already in), lost in the first round. So this year has been a massive improvement over last year.
Miscellaneous: Last Friday my wife and I agreed to cancel our cable to save money, as the only reason we had it anymore was for me to watch football, and I was willing to sacrifice watching for the good of the family. (Looking back, I wish I'd waited until Monday to cancel so I could watch my Broncos win vs a division rival.) At work yesterday, a coworker told me he'd made the same decision a couple years ago, but had found a way to watch football anyway, and gave me the website. So with luck it'll work for me, and I can have my cake and eat it, too (or rather watch my football without paying for it).0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Full day of clients and early start. Have a lot to write out for a couple of new clients today.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Steak and vegetables last night. Have curtailed some snacking because I have a weigh in on a Dietbet on Saturday and I still need to lose a couple of pounds to qualify for the round. DUBS lost last night to the Suns so I was a little bummed. But they play them again on Friday but here at home. Here's hoping for a split. As for FFL, I still have a shot, but would have to win out and this week I'm without my best scorer as Davante Adams is on a bye. Here's hoping, Elisah Mitchell, Jalen Hurts and Stefon Diggs have big outings or else I'm dust.
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Weights: Push Day
DB Bench 5x5
Incline BB Bench 3x10
Decline Machine Bench 5x5
Shoulders triset, 3x10: DB front raise, DB lateral raise, DB rear lateral raise
DB Skull crushers 3x10
Tonight's meal: homemade pork schnitzel with sweet potatoes
Other news of interest only to me: my car is FINALLY ready at the mechanic after two weeks waiting for parts to be delivered, so I can finally stop driving the family truck to work, which gets less than half the gas mileage during my hour commute each way plus has only regular radio, not the satellite radio which has spoiled me driving between cities.0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kbox class this morning. Oh and football tonight!
Cardio: walk- 30 minutes (200 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.
Assessment: Chinese last night. Chow fun with beef, Mongolian beef and sauteed bok choy. I was too tired to cook yesterday so go take out. Hopefully I don't retain too much water.0 -
Hey gang!
I like myself unconditionally!
Happy TGIF! Full schedule and will be busy. Later on go out and eat Thai food with a friend.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment: Shrimp and vegetables today for dinner. Rd 2 weigh in tomorrow for Dietbet and I'm already there.
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Hey gang,
I like myself unconditionally!
Happy weekend! Regular cleaning, grocery and laundry today. Already a great start after the Warriors beat the Suns to retake 1st place back!!!!
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6
Assessment: Went and had Thai food with my best friend. Stayed well within calories because I weigh in today.
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Workout: Leg Day
Squats 4x10
SLDL 3x10
Hack Squat 5x5
Leg Extension 2x10
Seated Leg Curl 2x10
Seated Calf Extension 2x10
Still can't find my swim trunks, declaring them lost. But I only have a couple weeks left with access to a hot tub until I pay off my car next November and reactivate my gym membership, so I didn't want to give up another leg day. Borrowed my son's trunks, enjoyed every moment of the soak. (At times I miss my son being small, but this last week I've had to borrow his truck and his trunks, both of which fit me, so I guess having an adult son is ok, too.)
Meal: Home grilled hamburger.
Additional note: Weighed myself after my workout and before my protein shake. Scale registered 189.8, the first time in over 20 years I've been in the 180's. Yet my workouts are still going great, still increasing the weights used with regularity. Was feeling pretty happy about it, until I mentioned it to my gym buddy, a guy who's absolutely ripped and strong as blazes. Turns out he'd also weighed himself, and was UP to 186. I stood looking at Mr. Muscle weighing 186, when I could have sworn he was over 200, then down at myself with half the muscle but 3 pounds heavier, and had to face it that I still have fat I can afford to lose. Humph.1 -
That's how it goes sometimes. I weighed in for my Rd 2 Dietbet and am now down to 183, YET still have about 10 to 15lbs of fat to lose to look ripped again.Workout: Leg Day
Squats 4x10
SLDL 3x10
Hack Squat 5x5
Leg Extension 2x10
Seated Leg Curl 2x10
Seated Calf Extension 2x10
Still can't find my swim trunks, declaring them lost. But I only have a couple weeks left with access to a hot tub until I pay off my car next November and reactivate my gym membership, so I didn't want to give up another leg day. Borrowed my son's trunks, enjoyed every moment of the soak. (At times I miss my son being small, but this last week I've had to borrow his truck and his trunks, both of which fit me, so I guess having an adult son is ok, too.)
Meal: Home grilled hamburger.
Additional note: Weighed myself after my workout and before my protein shake. Scale registered 189.8, the first time in over 20 years I've been in the 180's. Yet my workouts are still going great, still increasing the weights used with regularity. Was feeling pretty happy about it, until I mentioned it to my gym buddy, a guy who's absolutely ripped and strong as blazes. Turns out he'd also weighed himself, and was UP to 186. I stood looking at Mr.Muscle weighing 186, when I could have sworn he was over 200, then down at myself with half the muscle but 3 pounds heavier, and had to face it that I still have fat I can afford to lose. Humph.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kbox tonight. Was so disappointed in the 9ers game yesterday. Good thing I don't wallow by eating.
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: Sushi for dinner last night. Made my Rd 2 weigh in and have to make sure that I focus on what I eat before the next one so I don't retain water. Have 4 players going in FFL tonight and I'm down by 35pts. but the players I have should get me that.
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Workout: Normally I hit the gym first thing Monday morning before work, but work needed me to be in early today so I pushed my Monday workout to Tuesday so I could report. Go figure that the activity I needed to be in to assist with got postponed due to technical issues, so I could have hit the gym after all. Ah, well. The longer hours today, combined with the planned longer hours W-T-F, means tomorrow I only need to work a half day, which I can do from home and save the commute.
Meal: spaghetti
Fantasy football update: I went 3-1 this week, just a different team losing from last week. Good news: my worst team now has 7 wins, so I am guaranteed having all my teams at .500 or better this year, compared to zero of my teams reaching that mark last year. Bad news: that same worst team, thanks to tie-breakers, is all but eliminated from the playoffs, even if I win next week. The only way I get in is if I beat the #2 team in the league, and the other three teams I'm currently tied with all lose, including two who will face the bottom two teams in the league. But hey, ya never know, because I did in fact beat the #1 team this week...0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. Another busy day at the gym after a 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 bok choy for dinner. FFL update: I won and am now in 6th place. That puts me as the last seed for the playoffs. I have to win next week to stay in and a couple of teams to lose to ensure it. 5 weeks ago I was 2-7 and had conceded that I wouldn't make the playoffs this year. Man, I never thought I would have a chance but with diligent study and inserting the right guys of waivers, I made it.
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