"TLFC" exercise and accountability support!
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. It was a good day yesterday after a tough weekend for me. Funny how just a good day of working out and doing my work changes my mood so quickly. Looking forward to today!!!!
Cardio: walk- 30 minutes (150 calories)
Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6
Assessment: Steak, vegetables and rice for dinner. Ready for this RD 5 weigh in and heading to the finish line.
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Hey gang!
I like myself unconditionally!
Happy Humpday! Early day and full schedule. Trying something different with how I run this week.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: McDonald's. Too tired to cook last night, so just had a couple of hamburgers. Well within my calories because I know weigh in is in a couple of days for RD 5.
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I hit the gym Monday morning, felt great. Shortly after lunch developed a bit of a sore throat, by bedtime a slight fever, and woke up yesterday just out of it...high fever (102), very sore throat, mild headache, lethargy, the works. It's now been 48 hours and the symptoms are still here, just a bit abated, so I'm forced to conclude it wasn't a 24-hr bug but leaning towards the big C. No trouble breathing and the fever has levelled off at 101 steady, so not heading towards any hospitalization, just taking it easy, forcing myself to consume fluids (my calorie and protein levels are pathetic last two days), and no working out. Sigh. Today I feel up to at least type on the computer, helping my wife with her college assignments and getting on here long enough to say I'm still alive, but bleh.0
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kbox class this morning. Supposed to be cold again today throughout the weekend.
Cardio: walk- 30 minutes (200 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.
Assessment: Panda Express for dinner. Going to fast a little to ensure my RD 5 weight stays intact.0 -
Hey gang!
I like myself unconditionally!
Happy TGIF! Full schedule and end of my week! It's a 3 day weekend for us because no school on Monday! I'm sure that I'll watch "The Batman" this weekend!
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment: Ribs and vegetables for dinner. Weighed in for RD 5 and now trying to lose a couple more for RD 6 to be at my lowest weight in over 20 years.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Just workout today and then later I'll go watch "The Batman".
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6
Assessment: Pizza last night. Back on program today. While all I have to do is maintain for Rd 6, I'll still try to lose a couple of more lbs to be at my lowest weight in years.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kbox tonight. No school today so I'm finishing up replacing parts of my van by getting new tires today. Hopefully this will be the last spending I'll have to do for car maintenance for awhile.
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. Watched a lot of free SHOWTIME channels this weekend and movies I haven't seen in a long time.
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Cardio: Steep incline treadmill walk - 1 mile (241 calories)
Strength: Pull B
Pullups 3 sets
BB Shrugs 3x10
Cable Row 5x5
Pulldown 2x10
Chin-down 2x10
Hammer Curls 3x10
Workout analysis: My first time back in the gym in a week due to being sick as a dog all last week, and it felt wonderful! Even though Monday's I typically hit chest (like most guys), I decided to simply follow with the next workout in line, so since my last gym session was Push, today I did Pull. Tomorrow will be Legs, and I'll finish my week with Push before the weekend.
Learned something doing shrugs. My third warmup set felt a tad off, and I figured out it was because I was inadvertently using the 35# bar rather than a 45#. Figured I'd just add a nickel to each side and call it good. But the truth is the narrower bar was hurting my hands when I got to full weight. I powered through, but note to self, make sure I have the correct bar before loading in the future.
I'm also enjoying starting my workouts with time walking the treadmill at an incline. Gets my heart beating and breathing loosened up while not pounding my knees like running does. Moving forward I will keep my pace/distance the same, and work to increase the incline angle.
Today's meals: Lunch - boneless buffalo chicken wings with rice, Dinner - soy chicken strips with buttered egg noodles
Life analysis: Weighed myself after my workout, down about a pound and a half from last time I weighed. It tracks with being sick last week, eating and drinking almost nothing for three days between fever and sore throat, and another three of semi-limited eating before my throat felt normal again. Will see if my weight starts to creep back up again now that I'm eating/drinking normally once more, or if I can keep it where it is. In the past, lowering my weight cut down on my strength in the weight room, but I probably wasn't eating right while doing it before, so was losing muscle along with the fat. This time my lifts haven't been affected yet, so maybe I'm doing it better.
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. Well new tires done and got the shock of my life when I went to fill up my gas tank.......$94. Guess I'll be trying to make sure trips I make are of importance now and walk more when I can.
Cardio: walk- 30 minutes (150 calories)
Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6
Assessment: Panda Express for dinner. Was going to make steak and baked potatoes, but daughter attended a birthday party last night and I knew she wouldn't eat dinner at home.
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Cardio: Incline treadmill walk - 1 mile (250 calories)
Strength: Legs B
Squat 4x10
SLDL 3x10
Leg Press 5x5
Finisher Triset - Leg Extension, Leg Curl, Calf Extend 2x10
Workout analysis: been a while since I loaded up the bar that heavy. Oddly enough, my legs could handle it, but my shoulders were objecting. Was scheduled to do hack squat, but my work gym doesn't have one, so I tried a different leg press machine, this one iso-lateral where each leg is loaded separate and moves independent. Rather awkward the first few sets.
Today's food: Lunch - Subway, Dinner - Taco Tuesday
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Hey gang!
I like myself unconditionally!
Happy Humpday! Early day and full schedule. Warriors finally won last night after a 5 game losing streak. Hopefully with the return of Green, Igoudala and Wiseman next week they'll be primed up for a playoff run to the finals.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Steak and baked potato. Last night was the first time I actually made baked potato for my daughter. She loved it.
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kbox class this morning. Starting to warm up a bit here. Yesterday was in low 60's.
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 chops and corn for dinner. I went a little overboard with snacking yesterday, so I'm up a little but nothing I can't fix. Also this weekend is a competition weekend so I have to prepare some GOOD food to have on hand at the comps.0 -
Cardio: Walk - 2 miles
Workout analysis: Inclement weather caused traffic delays at my primary job site, so I got permission to go to the alternate today. Even without hitting the gym to lift, that means a good, long walk from the parking lot to the office, a mile each way. The not-so-good part is on days like today, when the temperature was in the single digits and the wind pushed the wind-chill below zero. But I ain't letting it pull me down, because my annual bonus is due to be deposited into my account tomorrow (don't ask me why it's paid in March and not December or January), which should be enough to pay off a couple bills and allow me to unfreeze my account with my primary gym, so starting Monday I will be back "home" as it were.
Today's food: Lunch - chicken strips and chips, Dinner - ??? (Was going to be Polish sausages with au gratin potatoes, but that was before my daughter told me about a parent meeting for her school volleyball team tonight, so I may order pizzas instead, not sure yet.)
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Hey gang!
I like myself unconditionally!
Happy TGIF! Full schedule and end of my week! Picked up 2 more new clients. Hopefully not overextending myself. It's competition weekend so I'm trying to get as much done as I can before tomorrow.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment: Vietnamese for dinner. I just had spring rolls but they were big. Keeping steady but will kick it up these last few weeks before RD 6 weigh in.
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Hey gang,
I like myself unconditionally!
Happy weekend! Workout and then it's competition day for my daughter. Hopefully it's not all day.
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6
Assessment: Panda Express last night. I was so tired yesterday from all my work. Ended up snoozing on the couch really early right after dinner, then waking up right before 11pm and going up to bed.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kbox tonight. Just a normal day with the exception that Draymond Green returns to the Warriors tonight after a long hiatus!!!! Can't wait to watch the game!
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. Was a long weekend from the standpoint that I was pretty tired. Got some extra rest in by sleeping earlier due to Daylights Savings.
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Cardio: Incline treadmill walk - 1 mile (255 calories)
Strength: Push C
Cable Twist In/Out 2x15
Bench Press 5x5
Incline DB Press 3x10
Decline Cable Fly 3x10
Seated Smith OHP 3x5
Rope Pushdown 3x10
Workout analysis: My access to my home gym is restored, happy day! Saw several old faces, spent a few minutes catching up, also met several new faces who'd joined during my 3 months away. Rediscovered the "joy" of working out at altitude, as my work gym is at 5,300 feet elevation, while my home gym is at 6,300 feet. Those extra thousand feet had me gasping on the treadmill, and are also likely partly to blame for feeling gassed towards the end of my lifting. At least, that's my story and I'm sticking to it.
Today's meals: Lunch - Subway Italian BMT (no cheese/mayo), Dinner - BBQ chicken breast with rice. I'm actually meeting my protein goals while being very under calories on the day, so reckon I'll stop at McDonald's for a shake on my way home from work.
Life assessment: Used my company bonus to pay off the remaining balance on my car. Combined with my annual pay raise, plus money saved since December by cancelling cable and home phone, I now have roughly $700 per month freed up. Part of that will go towards rebuilding my cash emergency fund and part towards paying down the next loan faster.
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. After work, I went home and cooked and watched the rest of the Warriors/Wizards game. It was so good to see the team playing well with Draymond back in the fold. 4 wins in a row and now they face the hottest team in the east next in Boston.
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 baked potato. Maintaining weight right now and will push to drop a couple of more in the next couple of weeks to finish RD 6.
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Cardio: Elliptical (405 calories)
Strength: Pull C
Pullups 3 sets
Machine high row 5x5
Machine low row 5x5
Suitcase carry 3 sets
Isolation curls 3x10
Workout analysis: Jumped on an elliptical machine rather than the treadmill for a little variety in my cardio, found my old saved programs from months ago were still in the system. About twice the time as what I spend on the treadmill, but once a week won't be bad.
Today's food: Lunch - tomato soup and grilled cheese, Dinner - grilled chicken sandwich with broccoli
Life assessment: Due to manpower issues, I'm spending a couple months back on crew rotation. The down side is it includes graveyard shifts, two or three at a time. Not only do I not want to lift between graveyard shifts to avoid fatigue-induced accidents or injuries, but my nutrition also goes to pieces. Bah.
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Hey gang!
I like myself unconditionally!
Happy Humpday! Early day and full schedule. Big game tonight against the on fire Celtics!
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Steak and baked potato. We had leftovers so just finished them off.0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kbox class this morning. Ugh, Warriors took a beating by the Celtics yesterday.
Cardio: walk- 30 minutes (200 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.
Assessment: Short ribs and vegetables for dinner. Was tired yesterday so ended up going to bed early.
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Cardio: Shoveling Snow (30 minutes)
Got to work 10pm Wednesday, ground dry as a bone. Leave work 6am Thursday, there's six inches of heavy, wet snow coating my car, filling the roads with slush, doubling my commute home (which at an hour normally is already way too long following a graveyard shift). Get home, before I can even get into my garage, I have to spend a half hour shoveling. Finally get to sleep 9am, it's still snowing outside. Set my alarm to wake up early so I can shovel again before heading back to work, only to discover the roads and driveway are dry again (yard still covered). Net result is I get to spend a 12-hr graveyard shift, my third in a row, after less than 5 hours of sleep. Yep, gonna be slap happy come 3am, I'm calling it now...0 -
Hey gang!
I like myself unconditionally!
Happy TGIF! Full schedule and end of my week! It's been a long week due to losing a little sleep because I've had to jam some study time in to finish my receritification for my PT.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment: Chinese for dinner. I was just too tired to cook last night.
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Hey gang,
I like myself unconditionally!
Happy weekend! Workout and then it's competition day for my daughter. It's a long day because their highschool hosts the first competition, then after 4pm we travel over an hour away for the 2nd competition that lasts until 9pm. Ugh.
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6
Assessment: Panda Express last night. Tired again to cook. And it's a long day ahead so I didn't want to worry about too much clean up.0 -
Cardio: Incline treadmill walk - 1 mile (253 calories)
Strength: Legs C
Deadlift 5x1
BB Hip thrust 5x5
Leg Press 5x5
Workout analysis: Supposed to pull five doubles, but it's been 3 months since I last deadlifted heavy, so I had to choose between lowering the weight from last time to get the doubles or keep the weight and only pull singles; I chose the latter. Later in the locker room, I weighed myself, but the digital scale I used to use said I'd lost 5 pounds in the last two weeks. Seemed a bit extreme, so I also weighed myself on the physical slide-scale, which said I'd gained 5 pounds. Now I don't know what to believe...
Today's meals: Lunch - grilled chicken sandwich and broccoli, Dinner - Pizza Hut
Life events: My son's high school JROTC unit is competing in state competition today in a variety of drill categories. If they place first or second, their unit commander has said he will pay out of his own pocket for the unit to travel to nationals. Considering he'd be taking over 50 cadets, that's quite a commitment.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kbox tonight. Weekend was long in terms of work and competition so back to daily grind.
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've been binge watching "The Boys" on Amazon as of late. Really good series.
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Cardio: Elliptical (415 calories)
Strength: Push D
Decline bench 5x5
Incline bench 3x10
Bench press 3x10
Seated DB OHP 3x10
Lying EZ skull-crusher 3x10
Workout analysis: Moving from heavy decline bench to moderate incline bench was weird...the weight was much lower, so it flew up the first few reps...but the leverage is so much worse, those last few reps were really a grind. Debating on whether I want to keep my cardio before my weights or move it to after. Before warms me up, but also drains a little energy from the weights; after I'd hit the weights fresh, but it's 50/50 whether I'd actually DO the cardio after. Probably should keep it before for that reason.
Today's meals: Lunch - chicken strips with rice, Dinner - crock-pot pot-roast
Fantasy football update: the leagues I'm in are dynasty, meaning we have something FF-related all year long, keeping the same teams from one year to the next with certain exceptions. Right now the rookies we drafted 3 years ago are up for auction for all teams to bid and potentially steal away from the original owner, who receives rookie picks for this year's draft in compensation. Our FF rookie-only draft will occur about two weeks after the NFL rookie draft. But have you been paying any attention to the movement of big name players these last couple weeks? My Broncos got Russel Wilson, so now we're for sure playoff bound, baby!
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FFL will definitely be interesting next year. With some of the biggest player movements in recent history.Cardio: Elliptical (415 calories)
Strength: Push D
Decline bench 5x5
Incline bench 3x10
Bench press 3x10
Seated DB OHP 3x10
Lying EZ skull-crusher 3x10
Workout analysis: Moving from heavy decline bench to moderate incline bench was weird...the weight was much lower, so it flew up the first few reps...but the leverage is so much worse, those last few reps were really a grind. Debating on whether I want to keep my cardio before my weights or move it to after. Before warms me up, but also drains a little energy from the weights; after I'd hit the weights fresh, but it's 50/50 whether I'd actually DO the cardio after. Probably should keep it before for that reason.
Today's meals: Lunch - chicken strips with rice, Dinner - crock-pot pot-roast
Fantasy football update: the leagues I'm in are dynasty, meaning we have something FF-related all year long, keeping the same teams from one year to the next with certain exceptions. Right now the rookies we drafted 3 years ago are up for auction for all teams to bid and potentially steal away from the original owner, who receives rookie picks for this year's draft in compensation. Our FF rookie-only draft will occur about two weeks after the NFL rookie draft. But have you been paying any attention to the movement of big name players these last couple weeks? My Broncos got Russel Wilson, so now we're for sure playoff bound, baby!
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. I dragged in energy yesterday because of how I felt over the weekend. Feel much better today.
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 baked potato. Weight is up a little over last goal due to a little overeating over the weekend. I'll have to tighten up a little if I want to lose a little more before RD6 weigh in.0 -
Cardio: Elliptical (420 calories)
Strength: Pull D
Pullups 3 sets
T-Bar Row 3x10
Pull Down 2x10
Chin Down 2x10
DB Shrugs 3x10
7-Ups 3 sets
Workout assessment: Been months since I did the t-bar row, took a couple sets to remember where to put my feet to not feel like I was gonna fall over.
Today's meals: Lunch - chicken sandwich, Dinner - baked chicken with buttered noodles
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