"TLFC" exercise and accountability support!
Replies
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Workout: Push Day
Bench press 5x5
Incline DB press 3x10
Decline cable fly 3x10
Shoulder DB tri-set - front raise, lateral raise, rear lateral raise 3x10
Cable pushdown 3x10
Workout analysis: working today from the main office, which means I got to take advantage of the more robust main-office gym. Place was deserted again while I was there, so again couldn't take the chance without a spotter of going as heavy as I wanted. Can't wait until I can go back to my home gym, which always has people around. Was debating doing the leg workout I missed last week, but I did climb a lot of stairs over the weekend helping with household chores, so while not heavy, I feel I did at least move my legs a fair bit. After the conversation in the other thread about whether a routine is good or not, I've been looking at my own routines again from the perspective of an outside observer trying to tear them apart, but am still satisfied with what I have. Whether that's because I actually have decent routines or cannot separate myself properly, I'm unsure.
Tonight's meal: pulled chicken sandwiches (?). I'm adding the question mark because of some uncertainty about when my work day will end, which in turn affects when I get home and can prep dinner. Good news is the family is used to eating at all hours, as rotating work hours combined with after school activities can often lead to radically different meal times, from as early as 5 to as late as 9:30.0 -
Hey gang!
I like myself unconditionally!
Happy Humpday and Happy Birthday to me! Officially 58 today and each year since 50, I always check to see if I can do a 30" box jump and higher. Will let you all know how that turns out after my run this morning.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Italian sausage, eggs and vegetables last night for dinner. At goal now for Rd 4 and looking to move onto Rd 5.0 -
Yesterday's meal update: So I had to stay late at work due to computer problems, resulted in a 14 hour work day and I didn't get home until well after midnight. Settled for a couple burgers from McDonald's I could eat with one hand while driving home. I know, not my best meal option, but the only place open at the time.
And happy birthday!0 -
Thanks. And I eat McDonald's at least once week,Yesterday's meal update: So I had to stay late at work due to computer problems, resulted in a 14 hour work day and I didn't get home until well after midnight. Settled for a couple burgers from McDonald's I could eat with one hand while driving home. I know, not my best meal option, but the only place open at the time.
And happy birthday!
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kbox class this morning. Getting myself ready and psyched up for the game on Saturday. In my heart, I believe that Rodgers is due for a bad game and we'll control the clock by running the ball alot like we've done before. We're the underdogs here so really not expected to win. But we were the underdogs last week too.
Cardio: walk- 30 minutes (200 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.
Assessment: Flanken short ribs for dinner. I treated myself to a little ice cream for my bday. Still on track for Rd 4 and should ace it no problem.0 -
Hey gang!
I like myself unconditionally!
Happy TGIF! Full schedule and end of my week! Gotta smog the cars today for registration. Always a pain in the *kitten*.
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 last night. Overall just still working on finishing reaching my goal.
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Workout: Pull Day
Pullups 3 sets
High machine row 3x10
Seated cable row 5x5
BB Shrugs 3x10
Preacher curl 3x10
Workout analysis: Two things stick out in my mind. First, I only got about 5 hours of sleep last night, and had to reduce my weight on the cable row to compensate. Second, unlike my push day when there was nobody around to act as a spotter, today there were a half dozen people lifting with me on a day when I didn't need a spotter. Figures.
Tonight's meal: homemade sweet and sour pork with rice
Today's annoyance: I got all the way to work when I get a phone call from my wife, saying my son had left the keys to his work truck in my truck when he borrowed it last night. I found the key, but in order to get it to him I'd have to drive an hour plus back home, then an hour plus back to work, all in the midst of the morning rush hour which was about to start. Since I had a mandatory meeting in 90 minutes, I couldn't help him. Sorry, kiddo, hope your boss understands, or you can get a lift.
Today's cheers: Our cat had oral surgery back on Tuesday to remove some infected teeth, and has refused to eat since then. Don't really blame him, as I'm not likely interested in food following a root canal, especially if I get surprised with one, but apparently unlike dogs and humans who can go days without food without serious repercussions, cats need to eat at worst every other day, so my wife was in near hysterics worried about her baby. The vet was uber patient, seeing him multiple times, doing additional tests and suggesting additional methods to encourage him to eat, all to no avail as my wife refused to sleep for worry over him. But apparently sometime during the night he finally agreed to eat again, making my wife incredibly happy. And if she's happy, the day's a lot easier to face, if you KWIM.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! All the regular stuff I have to do today but also have to get the cars smogged for registration. And today is the 9ers biggest game of the season.......................beat the Pack! I'm going to be a nervous wreck today. After being exposed, daughter's test was negative for COVID yesterday.
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6
Assessment: Lamb for dinner. I ate okay yesterday. So weight maintained.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kbox tonight. Oh yeah what a great weekend!!! The 9ers won, the Warriors won, Brady got knocked off and I had a great workout weekend!!!
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: Korean barbecue for dinner. I stayed within calories the whole weekend. Rd 4 is looking like a lock in now!
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Workout: Push Day
Bench Press 5x5,4,3,2,1 (3)
Incline DB Press 3x10
Decline cable fly 3x10
DB Shoulder Triset (front raise, side laterals, rear laterals) 3x10
Cable pushdown 3x10
Workout analysis: I was going to do a leg day today, as it's been a couple weeks since I did one with weights, but today was the first Monday I've been to this gym where there were multiple other people lifting who could serve as a spotter, so I switched to a push day and felt free to go heavy enough to need a spotter for the first time in weeks. Was worried I'd not be able to actually go heavy (use it or lose it), but I in fact was able to knock out 3 reps at the heaviest weight. Glad I had a spotter, as I didn't need him, but that last rep was a struggle! But the good vibes carried through the rest of the workout, and I increased the weight on just about every lift of the day, so it was a very good time. Capped off by stepping on the scale to see I've lost 1.5# since the start of the year, almost everything I'd gained over the holidays.
Tonight's meal: spaghetti with a side salad (no dressing)
Football recap: O.M.G. That's about all that can be said for that Chiefs/Bills game last night. Between work and family commitments I'd not yet been able to see a single game live since the playoffs started, but I was NOT going to miss this one. And boy, was it worth the wait! The 4th quarter especially was intense, and those last 2 minutes...wow, just wow. I was bouncing back and forth between trying not to burn the burgers on the grill while also trying not to miss any of the action, jumping up and down and screaming every couple minutes, the dogs don't know what's going on but they're infected by my excitement so they're bouncing up and down and yapping with me (smell from the burgers grilling likely also helped hype them up), my wife's wondering if I caught myself on fire, kids are looking at their normally sedate father like I've lost my mind...a good time, a very good time. Would have preferred the Bills advance instead, but either way I feel like we've already watched the best game of the year, and the Super Bowl is gonna be a letdown for anybody not a fan of the two teams involved.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. Lol, so the same Cowboys fans that ridculed me before our game, then went on to say that there's no way the 9ers beat the Packers..........and I got to seem them yesterday and bask in glory again!!!!!! So I put it out there: Are you betting me the Rams will beat the 9ers for the NFC Championship? Silence.
Cardio: walk- 30 minutes (150 calories)
Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6
Assessment: Porkchops and vegetables for dinner. I did really well yesterday and am ready to weigh is now for RD 4!!!! Now let's just keep it that way.
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Hey gang!
I like myself unconditionally!
Happy Humpday! Early clients day and one of the longer days of work for me.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Flanken short ribs, salad and rice for dinner. Also had dried mangoes for dessert.0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kbox class this morning. Week has be long for me and seeming to move slow but that's likely because I'm tired this week. May take off next week from any lifting activities just to recover.
Cardio: walk- 30 minutes (200 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.
Assessment: Shrimp and vegetables for dinner. I've been binge watching "Ozark" on the Netflix after it was recommended to by by a friend. Just finished season 1. Like it so far!
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Workout: Pull Day
Pullups 3 sets
High machine row 3x10
Seated cable row 5x5
BB Shrugs 3x10
Preacher curl 3x10
Workout analysis: Was a struggle waking up this morning (I worked a graveyard shift Tuesday into Wednesday, which always throws sleep schedule out of whack), but a couple caffeine pills and a long drive to the base gym had me awake in time for the workout, which felt good.
Tonight's meal: ribs and peas0 -
Hey gang!
I like myself unconditionally!
Happy TGIF! Full schedule and end of my week! It's been a long week for me and looking forward for some rest this weekend.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment: Steak and bok choy for dinner. Have to pay attention to snacking while I've been binge watching OZARK.
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Today's workout: Leg Day
Squats 4x10
Leg Press 5x5
Calf Raise 3x10
Standing hamstring curl 3x10
Bonus cardio: Snow shoveling/ice chipping (1 hr)
Workout analysis: Roughly 2/3 of my time shoveling was spent chipping away at the ice formed by my wife's tires when she drove over the snow in the driveway rather than shovel first. When I got to the gym for lifting, I used the same weight for squats but dropped the reps from 20 to 10, figuring it'd been a few weeks since I last lifted legs and wasn't sure how well they'd respond. But my legs felt strong, so the rest of the workout proceeded with my usual weights and reps just fine.
Tonight's meal: ground hamburger with rice and sauted mushrooms, quick and easy to fix, favorite among the kids. I weighed myself today and am back down to my pre-Christmas weight, so yay team. This despite actually eating a little more lately than pre-holidays (though less than the cookie-heavy holiday season itself).0 -
Hey gang,
I like myself unconditionally!
Happy weekend! This will be my last strength workout for a week. I'll rest all next week with the exception of cardio. It's been awhile since I've took a rest week so I'm kinda looking forward to it. Gotta get all my weekly cleaning done today so I can veg out tomorrow and just watch football after work.
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6
Assessment: Taco Bell for dinner. I went a little overboard.0 -
OMG. So anxious nervous to watch the 49ers/Rams game after seeing the Bengals beat the Chiefs.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kbox tonight. Well it's almost a given now that Garappolo is now going to be either traded or waived before next year. I was hoping he'd be interception free and lead the 49ers to the Superbowl......................but nope he threw his obligatory interception at the worst time of the game. I hoped we'd smash the Rams but I didn't like Shanahan's play calling this game. Well, onto to the GS Warriors now. Am going to take off this week on any strength training as I haven't had a break from it in awhile.
Cardio: walk/run - 30 min (350 calories)
Strength: just pushups
Assessment: Lasagne last night for dinner. Didn't have much of an appetite after watching my team miss out on SB.
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Workout: Push Day
Bench Press 5x5
Incline DB Press 3x10
Decline Cable Fly 3x10
DB Shoulder Triset - Front Raise, Lateral Raise, Rear Lateral Raise 3x10
Cable Press Down 3x10
Workout Analysis: Screwed up packing my gym bag last night, leaving my Ipod on the charger (no tunes for me) and my protein shake on the counter. Fortunately my menu today is giving me plenty of protein, but without breakfast or a shake I'm starving waiting for lunch. May have to eat a little earlier than normal. On the good side, I think next week I'll up the weight used on the bench press.
Tonight's menu: baked chicken with buttered noodles and Brussel sprouts
Football review: with apologies to @ninerbuff, I'm glad to see the Rams make it to the Super Bowl, primarily for the sake of Matthew Stafford, who I felt was held back all those years in Detroit and is now making the most of his time to shine. Two excellent games yesterday, and what should be a solid Super Bowl in two weeks. Not looking forward to the half-time show, though, as I'm not a fan of rap music and this year's show is nothing but.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. Well with the 9ers out, I'm now watching the GSW and yesterday they finished off the Houston Rockets with a Curry flurry in the 4th!
Cardio: walk- 30 minutes (150 calories)
Strength: none
Assessment: Steak and vegetables for dinner. Almost on to season 4 of OZARK to finish it off and onto another Netflix binge watch show. Diet is going well and ready to weigh in for RD 4.
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Hey gang!
I like myself unconditionally!
Happy Humpday! Early clients day and one of the longer days of work for me.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: none
Assessment: Flanken short ribs, salad and rice for dinner. Keeping my dessert down till after weigh in tomorrow.0 -
Hi all! signed up for a half I am a lot heavier than I would like to be and any weight off will help. a little less than 10 weeks out.
tonights cardio - 3-4 mile run with hill work. then strength training or boxing.
Diiner-1 sweet potato 3 egg whites and broccoli - yes its a weird mix but its what I have, its healthy and fits within the calories for the day
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kbox class this morning. The week off from lifting has done me good as I feel like I'm recovering well and my joints are less achy in the morning. Lol, but I can't wait to start lifting again next week!!!
Cardio: walk- 30 minutes (200 calories)
Strength: none
Assessment: Shrimp and vegetables for dinner. Well I finished OZARK part 1 of season 4 now, so just waiting. I'm into zombie movies so now watching "All of Us are Dead". Love Korean zombie shows.
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Yesterday's workout: shoveling snow for an hour
Workout analysis: not nearly as satisfying as lifting, but I was still huffing and puffing by the end.
Tonight's meal: who knows? I make my menu for the week every Saturday, and at that time tonight was so heavily booked with commuting, one kid's school band concert, another kid's Boy Scouts meeting, my church choir rehearsal, that I had planned on simply hitting a drive through and calling it good. But then a big snow storm came through, I'm working from home, the concert has been cancelled, and I have the time to hit the store and get the groceries to make a meal. Need to give it some thought.0 -
Hey gang!
I like myself unconditionally!
Happy TGIF! Full schedule and end of my week! I'm glad I've taken time off of lifting to let my joints relax a little.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment: Chicken and vegetables last night. Since I'm done with OZARK up to now, I've just now caught up with "Book of Boba Fett" as well. So glad a favorite character is in this series! Rd 4 is here and I'm just below goal and ready to go for Rd 5 now!
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Today's workout: Pull Day
Pullups 3 sets
High Machine Row 3x10
Seated Cable Row 5x5
BB Shrugs 3x10
Preacher Curl 3x10
Workout analysis: Shoulders were a little stiff during my pullups, but by the time I started my rows my arms were loose and working again, which is the whole point behind warming up with pullups. Felt strong today, especially during the cable rows, but there was one point where I ate a healthy dose of humble pie. While I was doing my cable rows, a girl at the next cable station was doing rear delt lateral raises using a multi-handle cable while sitting upright. I was intrigued enough to ask her about them, and she suggested starting with half the weight I would use for a bent-over DB version. I was skeptical at first, but I did as she suggested, using half the weight. Wow, am I glad I followed her advice! Granted, I entered the lift with cold shoulders (well, semi-cold, since the rear delts probably have a part to play in rows). But I'm going to try to remember to swap these in on Monday for my working rear-delt sets, see where they take me.
Today's meals: lunch - BBQ chicken with buttered noodles, dinner - sauteed summer sausage with mixed veggies0 -
Hey gang,
I like myself unconditionally!
Happy weekend! My rest week has gone well. This will be my daughter's first dance competition in almost 2 years and can't wait to attend it tonight.
Cardio: jog/walk- 3 miles (350 calories), bag boxing 30 minutes.
Strength: none
Assessment: Lamb and vegetables for dinner.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kbox tonight. After taking a full week off of no strength training, I'm antsy to get back to the iron. Weekend was boring with the exception of going to my daughter's Color Guard competition where I got to see some great teams.
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. I'm not far off of Rd 5 goal weight and could probably weigh in next week and meet it. But I'll still shoot for further than that to surpass my goal.
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Today's workout: Push Day
Bench Press 5x5
Incline DB Press 3x10
Decline cable fly 3x10
Shoulder triset - DB front raise, DB lateral raise, seated cable rear laterals 3x10
Cable pushdown 3x10
Workout analysis: Swapped out my usual bent-over DB rear laterals for seated cable version, and talk about humbling! Dropped the weight more than in half, but I could feel my rear delts doing more of the work rather than my back as sometimes feels during DB rear laterals, so I think I'll stick with this version, at least for a few weeks. Wanted to ramp up the weight on my bench press, but again a lack of people in the weight room made me err on the side of caution, so rather than up the weights I upped the reps from 5 to 6.
Today's meals: Lunch - buffalo chicken strips and rice...Dinner - spaghetti and side salad
Additional details: last night's pot roast smelled delicious throughout the day in the crock pot, but come dinner time I found out it was overcooked, still tasty but tough enough to leave the jaw sore from chewing. Rather bummed about that.
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