"TLFC" exercise and accountability support!

nossmf

Cardio: Elliptical (435 calories)

Strength: Push B

DB Bench 5x5
Incline BB Bench 3x10
Decline Machine Bench 5x5
Shoulder DB Triset - Front Raise, Lateral Raise, Rear Lateral Raise 3x10
Lying DB Skull Crusher 3x8,10,12

Analysis: A good day, marked in my notes to raise the weight used on 3 different lifts for next time.

Dinner: pork schnitzel with sweet potatoes

Life note: my son was scheduled to take his AP exam for economics today, he was prepared and feeling good. We show up at the testing site, and he's turned away at the door. Turns out when he read the email directions, he saw the time 8am and assumed that was "arrive in lobby before test," when in fact it was "test start." He admitted he hadn't read the "fine print" of the email, just skimmed it. No impact to his graduation, and since he's enlisting rather than going directly to college there's no academic impact, but he's bummed. I didn't even have to say a word during the drive home, he was doing a bang up job of reiterating the life lesson without any input from me.

Second life note: Minor bone to pick with Netflix. I hate steady-state cardio, but the gym elliptical machines allow me to login to my Netflix account and watch something, so I've been catching up on a lot of action movies (40 minutes at a time) that I've been wanting to see but haven't gotten around to at home. But today was the second time I arrived, logged in, and discovered the movie I was watching had been yanked, and I couldn't continue the movie. At least let a guy finish a movie once started, or provide a warning up front that "this movie will be removed from our active lineup on this date" or something. *grumble*

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! Early day and full schedule. BS game from the Grizzlies.

Cardio: jog/walk- 30 minutes (300 calories)

Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.

Assessment: Pho for dinner.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! Full schedule and kbox class this morning.

Cardio: walk- 30 minutes (200 calories)

Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.

Assessment: Terriyaki steak and vegetables for dinner.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy TGIF! Full schedule and end of my week! Will have tacos for lunch at school and my final assessment though next year I won't be at my current school because I'm relocating for next year to a closer one.

Cardio: jog/walk- 3 miles (350 calories)

Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.

Assessment: Taco Bell for dinner.

nossmf

Cardio: Elliptical (435 calories)

Strength: Pull B

Pullups 3 sets
BB Shrug 3x10
Cable Row 5x5
Pulldown 2x10
Chin Down 2x10
Cable Rope Hammer Curl 3x10

Analysis: That had to be the fastest shower I've ever taken at the gym. When I got to the showers post-workout, only one was not in use, and I quickly learned why...it smelled like somebody had opened a brand new can of Axe body spray and emptied it in one continuous spray inside the shower stall. Enough to make the eyes tear up and a person literally gag for breath. I thought that kind of overkill was a product only of teenagers, but guess not.

Dinner: ground hamburger with rice and sauteed mushrooms

Life note: Hopefully, tonight and tomorrow are the last graveyard shifts I have to partake in before the new guy is certified. I'm ready to certify him now (and as lead instructor I have that prerogative), but it will be up to him if he feels confident enough to pull solo shift or not. I may have to mirror him on a couple more days and swings, but unless he royally screws up, I will NOT mirror any more graveyards.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Workout and then clean up the house. Also pedicure and having ADT come in to update my alarm system. Oh and Warriors play tonight!

Cardio: jog/walk- 3 miles (350 calories)

Strength: quads- squats, leg press, hack squats, leg extensions, lunges 4x12,10,8,6

Assessment: Taco Bell for dinner again. Later today hoping to go out and watch Dr. Strange, but I'm not ready to hang out with big crowds.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! Full schedule and kbox tonight. Spent yesterday with MIL for Mother's day. Big game 4 at Chase Center tonight! Go DUBS!

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 for dinner. Didn't eat very much yesterday because I slept alot.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! Full schedule today and kbox class. Watched a long drawn out barely eked out game by the DUBS last night. At least they got the win!

Cardio: walk- 30 minutes (150 calories)

Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6

Assessment: Leftovers from Mother's day for dinner. I had curry chicken and rice.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! Early day and full schedule. Close out game 4 tonight for the DUBS. Hopefully they finish it tonight!

Cardio: jog/walk- 30 minutes (300 calories)

Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.

Assessment: Ate a double quarterpounder with cheese and fries. Had a fast food urge last night.

nossmf

Tuesday

Cardio: Elliptical (432 calories)

Strength: Legs B

Squats 4x10
SLDL 3x10
Hack Squat 5x5
Leg Extension 2x10
Seated Leg Curl 2x10
Seated Calf Extend 2x10

Analysis: I had wanted to do leg day on Monday, my first day off, but over the weekend of graveyard shifts I developed a cough, learned that bronchitis was going around the workplace, and decided to take the day off and sleep. Still had the cough when I woke Tuesday morning (still have it now, Wednesday afternoon, for that matter) but otherwise felt good enough to work out. The fact the hot tub was open again was a nice boon.

Dinner: Taco Tuesday

*****

Wednesday

Cardio: None

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

Analysis: No cardio today, my son needed a ride to school. (These last two weeks of school have odd hours for graduating seniors.)

Dinner tonight: Brown sugar pork chops with buttered potatoes

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! Full schedule and kbox class this morning. Ugh, the Dubs got drubbed last night really bad. They can't afford to play this awful anymore.

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 vegetables.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy TGIF! Full schedule and end of my week! So glad it's Friday. Game 6 tonight and hopefully DUBS can finish of the Grizzlies.

Cardio: jog/walk- 3 miles (350 calories)

Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.

Assessment: Pho for dinner.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Workout and then clean up the house. Have to do yard and trim bushes today as well.
Gonna be a hot day. But the DUBS move onto the the CONFERENCE FINALS!!!!

Cardio: jog/walk- 3 miles (350 calories)

Strength: quads- squats, leg press, hack squats, leg extensions, lunges 4x12,10,8,6

Assessment: Panda Express for dinner. Too tired to cook.

nossmf

Workout: Carpet Shampoo

Analysis: Don't know how many calories I burned, but between moving furniture, plus vacuum and using that heavy shampoo machine, it had to count as something.

Dinner: Crock-pot pot-roast.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! Full schedule and kbox tonight. Did a lot of yard work yesterday and watched the Suns get their *kitten* beat by the Mavs. So now onto Wednesday for the Conference Finals!

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: Crepe Florentine at IHOP for dinner. Just me and my daugther.

nossmf

Cardio: N/A

Strength: Pull C

Pullups 3 sets
Machine High Row - 5x5
Machine Low Row - 5x5
Farmer's Carry - 3x30 sec
DB Curl - 4x12,10,8,6

Analysis: This is my first week back to working day staff hours, which gives me the choice: wake at 4 to get both cardio and strength done in same workout, or wake at 5 and split them onto separate days. I choose the latter.

Meals: Lunch - stroganoff, Dinner - chicken stir-fry with rice and veggies

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! Full schedule today and kbox class. No games last night so I watched an old show on Amazon...................Jonny Sokko and his Flying Robot.

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 potato yesterday for dinner. My daughter is getting better and helping to cook.

nossmf

Cardio: N/A

Strength: Legs C

Deadlift 5x2

Analysis: Running late this morning, decided to cut my workout short after just the deadlifts, cutting out the supporting lifts. Figured the deads were about 90% of the value of my entire workout anyway.

Meals: Lunch - baked chicken with buttered noodles, Dinner - Papa Murphy take-n-bake pizza

nossmf

I was looking through the which-lifting-program-is-the-best-for-you thread, and am thinking of swapping from my current self-made PPL 3-day routine to an Upper-Lower 4-day routine, at least for a few months, after my birthday in a couple weeks. At age 45 not sure if it'll be a good idea to hit each body part twice per week (I've been doing once/week for several years now), but I've been doing my current PPL for going on six months now, so maybe it's time to swap things up for a bit.

ninerbuff

nossmf wrote: »

I was looking through the which-lifting-program-is-the-best-for-you thread, and am thinking of swapping from my current self-made PPL 3-day routine to an Upper-Lower 4-day routine, at least for a few months, after my birthday in a couple weeks. At age 45 not sure if it'll be a good idea to hit each body part twice per week (I've been doing once/week for several years now), but I've been doing my current PPL for going on six months now, so maybe it's time to swap things up for a bit.

Recovery is everything as you age. Several of my clients who are over 45 only train each body part once a week.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! Early day and full schedule. First game of the Western Conference Finals in SF!!!! Go DUBS!!!!!

Cardio: jog/walk- 30 minutes (300 calories)

Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.

Assessment: Hamburger homemade. Been tracking well as of late and weight is coming off again.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! Full schedule and kbox class this morning. Big win by the DUBS last night for game one! Game two tomorrow!

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. Didn't want to miss the action last night!

nossmf

Cardio: N/A

Strength: Push D

Incline Bench Press 3x10
Decline Bench Press 5x5
Bench Press 3x10
Seated DB OHP 3x10
Lying EZ Skull-crusher 3x10

Analysis: Still playing around with the order for the incline-flat-decline bench presses. I think I like doing them in this order, as the incline presses already used the lightest weights and so make for a good warmup before the heaviest-weight decline. Had to drop the weight on the DB OHP, though whether that's just a one-off weaker day or a result of playing around with the benches, I'm not sure.

Food: Lunch - leftover Papa Murphy's pizza, Dinner - fajitas

Life events: Yesterday my son walked the stage for graduation, with steaks on the grill to celebrate for dinner. Theoretically he now can concentrate the next two weeks before turning 18 on getting his Eagle Scout project complete, the last thing standing between him and earning Eagle. I'm not holding my breath; he used to be super committed to Scouts, but the past two years his interest has fallen off a cliff. While I'd love for him to earn Eagle as I did, I'm doing my best to step back and leave it to him to do the work if he wants, or not...I don't want him to earn it just to make me happy, but rather as a personal goal. If he never earns it, he's already gotten out of the program everything his mother and I wanted for him...self reliance, greater social skills, exposure to different ways of life, humility through community service, etc.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy TGIF! Full schedule and end of my week! Looking forward to no work tomorrow and watching the DUBS tonight!

Cardio: jog/walk- 3 miles (350 calories)

Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.

Assessment: Ravioli for dinner.

nossmf

Cardio: N/A

Strength: Pull D

Pullups 3 sets
T-Bar Row 4x10
Pulldown 2x10
Chin-down 2x10
DB Shrugs 3x10
7-Up Curls 3 sets

Analysis: I've been thinking about @ninerbuff and his suggestion to maximize recovery at my age, along with the idea of going to a 4-day split, but not sure about splitting out shoulders or arms on their own day, and have decided the simplest process I can do is to keep my current split, but perform it 4 days/wk. So instead of doing MWF PPL, I will try out doing MTxRF, with whatever body part was done Monday will be done Friday, then the following Monday will move to the next in line. Net effect is each week one body part will be hit twice, the other two once, rotating each week which body part gets the bonus treatment. This week was Pull twice; next week will be Legs twice. Cardio will slip in Wednesday and Saturday, with Sunday off. I'll give it a bit, monitor my overall fatigue level to make sure I'm not overdoing it.

Dinner: skillet-seared pork chops with potatoes

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Workout and then clean up the house. Also mowing the lawn and doing some extra cardio! Game 2 win for the DUBS last night!!!!

Cardio: jog/walk- 3 miles (350 calories)

Strength: quads- squats, leg press, hack squats, leg extensions, lunges 4x12,10,8,6

Assessment: McDonald's for dinner because I didn't want to cook and try to watch the game.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! Full schedule and kbox tonight. Only have to be in school for 4 days this week. What a game for the DUBS last night! 3-0 and on the brink of heading back to the FINALS after a few years.

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: Lamb and vegetables for dinner.

nossmf

Strength: Legs D

Squats 4x20
Hack Squat / Standing Calf Raise Superset 3x10
DB Bulgarian Split Squat 3x10
Leg Extension 2x10
Seated Leg Curl 2x10

Analysis: So hard waking this morning, no time for hot tub following leg day, so we'll see how stiff I am moving around later.

Meals: Lunch - hamburger & chips, Dinner - skillet soy chicken with buttered noodles

3-0 and on the brink of heading back to the FINALS after a few years.

I thought I heard on the TV at the gym that assuming they advance, it'll be trip #6 in the last 8 years. Outrageous, and not exactly what "after a few years" means to most of us, lol.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! Full schedule today and kbox class. Going for the sweep tonight in Dallas!!! GO DUBS!!!

Cardio: walk- 30 minutes (150 calories)

Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6

Assessment: General Tso beef (homemade), rice and vegetables for dinner last night.

nossmf

Strength: Push A

Cable Twist In/Out 2x15
Bench Press 5x5,4,3,2,1
Incline DB Press 3x10
Decline Cable Fly 3x10
Seated OHP 3x5
Cable Pushdown 3x15

Analysis: Increased the weight on three of my lifts, still hit all my reps, a good day.

Food: Lunch - leftover chicken stir-fry, Dinner - pan-seared BBQ pork chops with baked potatoes

Life: I have been given another two trainees to get certified, but thanks to the last two trainees joining the crew rotation, I can train these new guys during day hours, M-F, rather than pulling shifts to do it.