"TLFC" exercise and accountability support!
Replies
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kbox class this morning. Couldn't sleep so I came and opened the gym up at 4am 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: Pork fried rice for dinner. My daughter likes when I make it.0 -
Glad your wife is home now. Hope recovery is fast.Cardio: Elliptical - 5km (420 calories)
Strength: Push Day
Cable Twist In/Out 2x15
Bench Press 5x5,4,3,2,5
Incline DB Press 3x10
Decline Cable Fly 3x10
Standing OHP 3x10
EZ Bar Lying Skullcrusher 3x8,10,12
Analysis: Due in part to reading some threads on here, plus grudging acknowledgement that I'm not as young as I once was lol, I've decided to stop pushing my bench press to ever higher numbers, and instead focus upon increasing the reps at the weights I'm already pushing. Doesn't mean going light, just working up to doing 90% of 1RM for reps on my last set. Banged out 5 reps with the spotter not having to assist at all, so felt pretty good. I've also swapped my standing OHP from being sets of 5 to sets of 10 (I will still do sets of five when I'm seated and have better core support).
Meals: Lunch - chicken strips with rice, Dinner - home grilled hamburgers
Life: My wife is home! She's largely pain-free, just having to endure nausea which is letting her drink water but not keep any solid foods down for long. She has an oxygen tank to supplement her breathing at night, the sound of which will take me some getting used to (she's been used to it for the past week at the hospital), but I'll endure it gladly if it means she's home. Boss let me take the rest of the week off (technically he said to TRY to work from home, but he understands if I'm distracted) to be here with her. (Doesn't stop me from hitting the gym in the morning when she's still sleeping, and since I didn't have an hour+ commute ahead of me I decided to throw back in some cardio as well.)
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Hey gang,
I like myself unconditionally!
Full schedule and a long day for me. Drop my daughter off at her friend's so she can spend the night.
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 me last night. But stayed well within my calorie range.
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Cardio: fast marching 15 mins
Strength: yoga 60 mins
Assessment: I skipped dumbbells last night. Just felt lazy. My bad.
Weigh-in: same as last week.
Next week I have lots going on, but I ought to keep up my good habits until the last possible moment.
Annie0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Workout then later a softball game to watch for my niece and then friends are taking me out for Dim Sum.
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- squats, leg press, hack squats, leg extensions, lunges 4x12,10,8,6
Assessment: Panera last night. Poppyseed salad and Napa Almond chicken sandwich.
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Hey gang,
I like myself unconditionally!
Happy weekend! Morning shift then go home and clean and grocery shop. Another hot day here.
Cardio: jog/walk- 3 miles (350 calories)
Strength: hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Dim Sum was great. Nice place and atmosphere. Too bad it's a bit far out to go on a weekly basis.
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Strength: I did my dumbbells today instead of last night. Better late than never!
Assessment: I seem to be heading for a slump. I have a busy week ahead; mom has two medical appointments and then my sister is coming to visit. After that it will be back to the routine.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kbox class tonight. Long weekend for me but it was worth it.
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. My weight has been steady for a week, so I'll need to readjust a little if I want to lose this last 15lbs.0 -
Friday
Cardio: Elliptical 5km (428 calories)
Strength: Full Body
Deadlifts 5x5
Hack Squat 3x10
DB Press <superset> DB Row 3x10
Shoulder DB Triset - Front Raise, Lateral Raise, Rear Lateral Raise - 3x10
DB Curl <superset> Lying DB Skullcrusher 3x10
Analysis: My boss gave me the rest of last week off to spend with my wife, in case she needed catering to following her hospital stay. But that didn't stop me from hitting the gym while she was asleep, and without a long commute I was able to bang out cardio AND weights AND hot tub. Glorious!
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Monday
Strength: Leg Day
Squats 4x10
RDL 3x10
Leg Press 3x10
Leg Extension 2x10
Seated Leg Curl 2x10
Analysis: All squat racks were surprisingly in use when I got to the gym this morning, which is odd for Monday's, but fortunately the wait was short. Debating making my 3x10 leg press day into a 3x20. Maybe next time.
Food: Lunch - Hamburger Helper Stroganoff, Dinner - homemade sweet and sour pork with rice
Life: My wife had a follow-up with her surgeon today, and things are progressing very well. They had her on oxygen at night (no longer needed) and some post-op medications (stopping today). Her pain is almost completely gone, and the nausea which made it impossible for her to eat much is almost gone as well. She's moving easier, and drove herself to the doctor, so life should be getting back to normal. (At least until I have a heart attack when I see the medical bill arrive in the mail...)
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. A couple of new clients added to my schedule.
Cardio: walk- 30 minutes (150 calories)
Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6
Assessment: Steak, rice and salad for dinner. Felt well rested the whole day even though it was well into the 90's.
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Cardio: 30 minutes walking a 150# dog who pulls on his leash
Strength: Pull Day
Pullups 3 sets
BB Rows 4x10
BB Shrugs 3x10
Cable Rows 5x5
Face Pulls 3x10
Cable Hammer Curls 3x8,10,12
Analysis: Based in part on @ninerbuff changing his reps per set, I've started to adjust reps, but only on the final exercise of the day, usually the bicep/tricep burnout. I'm curious why you do the increasing weight/decreasing reps, where I find it easier to flip it and decrease weight/increase reps.
Food: Lunch - Qdoba chicken salad, Dinner - grilled steak with baked potato
Life: My youngest daughter is back after 10 days camping with friends in Yellowstone. A month ago it looked like they'd have to scrap the trip, based on massive flooding, but things calmed down enough for them to go. Not sure it counts as actual camping since they're using a family-owned cabin to sleep in, but I'll give them credit for hiking and cooking over campfires and whatnot. When she left, my wife was still in the hospital, so between my wife's release and finally getting her appetite back, plus my daughter's return home, is spurring the splurge on steaks with ice cream sundaes for dessert.
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Strength: did my dumbbells Yay!
Annie0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and it's my long day. Today is my daughter's actual Bday. 18. What the hell am I going to do now?
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Flanken short ribs and rice.
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Strength: Push Day
Cable Twist In/Out 2x15
Bench Press 5x5
Incline Bench Press 3x10
Machine Decline Press 5x5
Seated OHP 3x5
Cable Pushdown 3x12
Analysis: I need to amend how I do the lead-in cable twists. The whole reason I began introducing them was to help strengthen the stabilizing muscles after I narrowly avoided surgery following a bench press injury to both shoulders. I've used the same weights, reps, tempo for several years now without problems, but the last couple weeks my left arm at the elbow has been grumpy on the first set, better for the second. Thinking I need to add a third set and do a gradual ramp up of weight per set, same as I would for any normal exercise. Didn't seem to affect my bench, though, as it's time to up the weight again after I got 10 reps on the final set.
Food: Lunch - buffalo chicken bites with rice, Dinner - steak with baked potato (for real this time)
Life: My daughter didn't actually make it home last night, as the family she went camping with decided a 10-hr ride was too long for a single day, so they opted to stop at a hotel at the halfway point. They're footing the bill, so I won't argue with them. We just took tonight's meal (lasagna) and had it last night, and moved the steak to tonight, giving it an extra 24 hours to marinate so it should be nice and flavorful.
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kbox class this morning. Went to bed early last night and feel refreshed 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: Korean fried chicken. My daughter wanted Korean for her birthday dinner and it's always a treat to eat this.
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Cardio: Elliptical 45 minutes (591 calories)
Analysis: Almost didn't get to the gym this morning, wanted to catch up on sleep as I've been living on 5-6 hours per night, but will power prevailed (today at least). I originally setup this elliptical hills program assuming a 45 minute duration, to match my lifting days. However, recently my lifting days are taking closer to an hour each time, so either I need to cut down on rest between sets to get my lifts back in line, or generate a program for an hour on the elliptical instead.
Food: Lunch - stir fried chicken with rice and veggies, Dinner - sauteed sausage with au gratin potatoes
Life: The steaks last night were fabulous, so tender!
Life 2: I wonder what's the difference between Korean fried chicken vs "regular" fried chicken...different spices?
Life 3: I work as a contractor on a military base. My wife and kids have been curious what I do for 13 years, but due to security I could never discuss it. But tomorrow the base is allowing families to take a tour of where we work, so I will get to show them what's up. Since I have to drive them around, I'm taking tomorrow off work (yet still driving to work on my "day off," how messed up is that?).
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Strength: did my dumbbells Yay!
Annie0 -
Hey gang,
I like myself unconditionally!
Full schedule and a long day for me. Our AC in the gym has been on the fritz and it's like a steam bath occasionally when it's busy. Hopefully repaired soon.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment: Carne Asada burrito. I'm glad my weight's going back down again.
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Hey gang,
I like myself unconditionally!
Happy weekend! I'm not going to work out quads today. Taking my daughter to Six Flags Discovery Kingdom for her birthday. I haven't been on a rollercoaster in ages and am really excited to do it again!
Cardio: jog/walk- 3 miles (350 calories)
Strength: None
Assessment: Pork chops and salad. Ate pretty light yesterday in anticipation for all the junk I'll likely eat today.
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Cardio: 5k elliptical (428 calories)
Strength: Full-Body
Deadlifts 5x2
Hack Squat 3x10
DB Press <superset> DB Row 3x10
Shoulder DB Triset (front raise, lateral raise, rear lateral raise) 3x10
DB curls <superset> Lying DB Skull-crushers 3x10
Analysis: Took a while, but everything worked well and felt good.
Food: Lunch - tomato soup and grilled cheese, Dinner - spaghetti and side salad
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Hey gang,
I like myself unconditionally!
Happy weekend! Ugh, it will seem long because I'm still tired from yesterday. But had a blast at Six Flags Discovery Kingdom!
Cardio: jog/walk- 3 miles (350 calories)
Strength: hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Junk food. Philly cheese steak, garlic fries, Dippin Dots.............calorie bomb yesterday.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kbox class tonight. Last week of July and trying to hit my goal! 1.5lbs left to lose this 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: Sushi for dinner. I slept a lot yesterday catching up on missing sleep Saturday due to being out all day. Feel great this morning though and ready to hit it hard!
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Cardio: Mile hike parking lot to office due to parking-lot construction closing primary spot
Strength: Legs
Squat 4x20
BB Step-Up 3x10
Leg Press 5x5
Glute Press 2x10
Seated Calf Extend 3x10
Analysis: Used to be you could rely on Mondays being National Bench Press Day, with all the benches sporting waiting lines while multiple squat racks were open. That's one of the reasons I swapped my leg day to Monday. Well, the last couple Mondays it seems others have figured this out as well, so now the squat racks were full (I got the last one when I showed up), while there was at least one bench press station open my entire workout.
Food: Lunch - mixed foods (peanut butter, soup, yogurt, applesauce), Dinner - soy chicken with buttered noodles
Life: I haven't made a conscious effort to lose weight for years now, though I have kept track of it once a week, and it's typically not varied by more than a couple pounds either way. But the last two full-body days when I weighed myself, my weight's started to dip down. So far I've been ascribing it to water weight following grueling workouts, but this Friday/Saturday if there's a third dip I'll have to maybe rethink my thinking.
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. Just a typical Tuesday although I think I'll get a pedicure.
Cardio: walk- 30 minutes (150 calories)
Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6
Assessment: Steak, rice and salad for dinner. I was zeroed in yesterday in class and had them all huffing and puffing throughout.
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Strength: Pull Day
Pulldowns 2x10
Chindowns 2x10
Machine high row 5x5
Machine low row 5x5
T-Bar row 3x10
DB Shrugs 3x10
Preacher Curl 3x10,12,15
Analysis: Got 7 hours sleep last night, so my gym sesh felt great. Ran into a buddy I haven't seen in a few weeks since our schedules don't often sync up, and he's turning into an absolute beast! Due to his low BF% he's always looked bigger than me despite weighing less, but now he's added 25# since the start of the year while keeping a low BF%, and he's a veritable monster! Humblest guy in the world, works as a firefighter/paramedic, great guy.
Food: Lunch - sweet and sour pork with rice, Dinner - Taco Tuesday
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Strength: did my dumbbells! Yay!
Assessment: I was kinda short of breath. I think I was impatient and moving faster through the exercises. That's probably a good thing for my goals. As long as my form is good.
Life: My sister's visit is over, so I really need to quit eating junk. I only missed one yoga session while the basement was rearranged, so that's not bad.
Annie0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and it's my long day. Slept really well yesterday and ready for a great workout!
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Flanken short ribs and rice. Wanted to watch Terminal List, but got too tired. Will likely watch it today.
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I want to like myself but today I’m not feeling it. My entire body is sore and I’m overwhelmed. I did great workouts the past two days, but I didn’t sleep well last night and I’m craving coffee this morning. Maybe I’ll only do the elliptical today? I don’t know. I hate this feeling.0
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Strength: Push Day
Bench Press 5x5,4,3,2,6
Incline DB Press 3x10
Decline Cable Fly 3x10
Standing OHP 3x5,8,12
Lying EZ-Bar Extends 3x10,15,20
Analysis: Slept awful last night, so really had to mentally focus to make up for lack of physical energy. Early on this was enough, and actually helped me to push my highest bench wait for more reps than expected. But as the workout progressed, I opted to lighten the load the last two exercises, making up in volume what suffered in intensity.
Food: Lunch - buffalo chicken strips with rice, Dinner - baked chicken with rice (not intentional to have rice twice in the day...just a product of what leftovers are available for work lunch vs the dinner menu planned out a week in advance)
Life: Three weeks ago my wife had surgery to remove her gallbladder, stayed in the hospital for a week before coming home. Everything seemed to be progressing well in her recovery until a few days ago, when she started getting pain and fever. She waited on doing anything until her scheduled post-op appointment today, but now the doctor wants her back in the hospital for follow-up tests. And so it begins all over again...
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