"TLFC" exercise and accountability support!
Replies
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@nossmf sorry to hear your wife is back in the hospital. Hope things go well.0
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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: Chicken adobo and rice for dinner.
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Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule and a long day for me. At least there's not much I have to do after work.
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. I was beat after a long day at work.
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I hope all turns out well. Crossing my fingers.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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Cardio: 15 mins fast marching
Strength: 50 mins yoga
Assessment: Feels like I'm back in my groove after my sister's visit. Yay!
Annie0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Not going to do much today except clean the house and get groceries. Am watching "Queen of the South" on Netflix though.
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- leg press, squats, hack squats, leg extensions 4x12,10,8,6
Assessment: Panda Express for dinner. My usual vegetables and terriyaki chicken.0 -
Caught a summer cold from my daughter which laid me up for 48 hours, so no workouts for me to end the week. On the plus side, I've been able to watch the next three portions of my Marvel marathon.
As for my wife, she's got a post-surgical infection which she's getting IV drips to take care of, but it does mean several more nights in the hospital. We oughta have her name plate on the room.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! A full schedule this morning. At least I'm fully rested. After I have to do laundry and grocery shop.
Cardio: jog/walk- 3 miles (350 calories)
Strength: hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: KFC for dinner. At least I have the calories to spare.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kbox class tonight. New month and new aspirations! Looking to drop another 5lbs this month!
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 didn't do much but grocery shop and laundry after work. Been binge watching TV as of late to catch up on shows I've wanted to watch.
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Strength: Pull Day
Pullups 3 sets
Cable Row 5x5
BB Row 4x10
BB Shrugs 3x10
Face Pull 3x10
Cable Hammer Curls 3x8,10,12
Analysis: I felt like I could have hit the gym back on Saturday, but under the principle of "wait until you feel ready...then wait 24 hours more" I decided to take the weekend off and hit the gym running today instead. Still have a bit of a cough, but all other symptoms are gone so was raring to hit the gym this morning. But in the time it took me to drop off my clothes in the locker room, the squat racks went from one in use to ALL in use. Since I refuse to do squats using a Smith machine, I had a choice: do my leg routine out of order, or do my workouts out of order. With the leg press machine also in use, I opted to simply skip leg day until tomorrow and instead do the pull day.
Food: Lunch - soy chicken with buttered egg noodles, Dinner - steak stir fry with rice and veggies
Life: My wife is STILL in the hospital, struggling against nausea to keep any food in her system so she can come home. I'm struggling with which type of guilt do I want to live with...neglecting my teenage kids to spend time with her, or vice versa. (I'm also struggling to ignore the increasing medical bill looming in the future...one problem at a time.)
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. Working on adding a little more cardio this month
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. Binge watching Queen of the South has kept me up later at night. I should be watching less.
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Strength: Leg Day
Squats 4x10
RDL 3x10
Leg Press 3x10
Leg Extend 2x10
Lying Leg Curl 2x10
Analysis: Something about lying leg curls is so much harder than seated leg curls...had to drop about 20% off the weight.
Food: Lunch - baked chicken with rice and broccoli, Dinner - BBQ pork chops with sauteed red potatoes
Life: My gym has been promising "new equipment" for a couple weeks now, shuffling around other stations to make room. Found out today what they had in mind: four power cages in a row, bam-bam-bam-bam, with corresponding benches you can move in/out and corner attachments for T-bars. This effectively increases our bench presses from 3 to 7, and our squat racks from 4 to 8 (3 cushioned for Oly lifting). Hopefully I will no longer have a repeat of yesterday, where I couldn't find an open squat rack to get my work done. In addition, they added a glute press machine which mimics the position/motion of a BB hip thrust, but in place of a bar there's a massive padded belt which goes across the hips. Will be curious to try that out sometime.
Life 2: My MCU marathon has added my daughter watching with me, which is a total surprise to me as I never knew she had even the slightest interest in these types of movies. Personally I think she's just faking polite interest and is more interested in spending time with me. But between work, commute, spend time with wife in hospital (hopefully to be released in next couple days), cook dinner, cleanup, and only then start the movie (including frequent pauses to explain to daughter what's going on), I'm staying up way too late. Thinking I'll save the movie watching for the weekend when I don't have to get up at 5am just to train before work.0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and it's my long day. Looking to nap this afternoon.
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. Onto Season 3 of Queen of the South. Crazy series.
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Strength: Push Day
Cable Twist In/Out 3x15
Bench Press 5x5
Incline Bench Press 3x10
Decline Machine Press 5x5
Seated Smith OHP 3x5
Cable Push-Down 3x10
Analysis: Stupid laptop. Was planning on hitting the rack by 10 last night, get a full 7 hours of sleep, just had to do one task on my laptop. But thanks to some "mandatory" security patch automatically downloaded, I needed to restart my laptop multiple times before I could actually do what needed to be done. By then I looked up at the clock and it was almost midnight! *sigh* Still got my full chest workout done anyway despite only 5 hours sleep, but this is two weeks in a row doing bench presses off limited sleep. Just think how much better my workouts would be if I actually slept properly...
Food: Lunch - stir-fried steak and rice, Dinner - baked chicken with potatoes
Life: My wife came home last night (called me on my drive home from work to come pick her up)! Pain's all but gone, still dealing with low-grade nausea which limits her food choices somewhat, but she's home!
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kbox class this morning. Gotta start do "safety videos" for school again as I'm resuming my yard duty again this year, but at a different school.
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 last night. I've been pretty horrible this week with calories. Need to get back onto program and not let myself get lazy on this.
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Cardio: Elliptical 55 minutes (586 calories)
Analysis: Motivation to get up and do cardio only was really low today. Main reason I actually did get up was to prove to myself I am still capable of exerting will-power over myself, lol.
Food: Lunch - General Tso chicken and rice, Dinner - Breakfast (French toast, scrambled eggs, bacon)
Life: My headphones are finally showing their age. Bought them way back 13 years ago when I first started lifting regularly, along with my iPod for music. The iPod lost the belt clip years ago (which limits my workout clothes to those with pockets), but the headphones have lasted this entire time until now, when the last couple workouts only one of my ear pieces still makes sound. Thought at first it was my iPod wearing out, but the same headphones plugged into the elliptical today had the same problem, so it's definitely a headphone issue. I'm rather loathe to replace them, not only because I'm a cheapskate but also because I've tried other headphones over the years out of curiosity, but the ones which clip to the ear or slide inside the ear canal always fall out on me, and the over-ear ones these days are crazy expensive, not to mention I'm not sure how well Bluetooth headphones would work with my old-school iPod.
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Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule and a long day for me. Another long day for me, but at least it's Friday!
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment: Fresh shrimp roll and pho. Love Vietnamese food.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! I tweaked my ankle so hopefully I still get a good leg workout. Have to mow the lawn today cause it looks like crap. Then later clean the house and go grocery shopping.
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- leg press, squats, hack squats, leg extensions 4x12,10,8,6
Assessment: Chinese for dinner. Broccoli beef and bok choy.
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Hey gang,
I like myself unconditionally!
Happy weekend! A full schedule this morning. Been dealing with posterior tibial tendinitis and it even hurts to just walk. Ugh. Trying to rehab it fast.
Cardio: jog/walk- 3 miles (350 calories)
Strength: hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Sushi for dinner. Finished watching Queen of the South.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kbox class tonight. Good start to the month and ready to continue 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: Lamb last night for dinner. Just finished laundry and watched a comedy on TV last night before turning in early. Well early for me at 10:30pm.
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Newbie here!
I am a person who needs people to ask me how my workout went/if I did a workout, or I'll tell myself that I can ditch out on my own goals. I know that I shouldn't ditch my own goals, but I'm embracing what is true about my personality, instead of wishing it were different.
So, I'm going to start posting my workout info here and hope it works for me, accountability wise. Feel free to follow up with me! I will appreciate it!
Cardio: aerobics - 32 minutes (242 cals)
Strength: 0 (except the squats in the aerobics)
Assessment: yesterday was pretty good - completed intermittent fasting at 11, stopped eating at 8pm, within my window. Ate slowly, which is a challenge for me. Healthy salad for lunch, healthy Indian for dinner. A good rest day.0 -
Saturday
Cardio: Elliptical - 5km (430 calories)
Strength: Full Body
Deadlifts 5x2
Hack Squat 3x10
DB Press <superset> DB Row 3x10
DB Front Raise <triset> DB Lateral Raise <triset> DB Rear Lateral Raise 3x10
DB Curl <superset> Lying DB Extension
Analysis: What a glorious workout! Sweat was pouring, weights were flying up, and after the workout my scale said I weighed 189.6, the first time in years I've been in the 180's. I haven't actually been trying to lose weight, just make sure to hit my protein goals each day. But I have cut out lunchtime dessert most days, as well as cutting back sodas from 3 times per week to once.
Monday
Cardio: N/A
Strength: Leg Day
Squats 4x20
BB Step-Ups 3x10
Leg Press 5x5
Glute Press 2x10
Seated Calf Raise 3x10
Analysis: I'm thinking it's time to increase the difficulty of my step-ups, but am debating how, whether I should increase the weight while keeping the step height the same, or keep the weight the same while increasing the step height. Any opinions, @ninerbuff?
Food: Lunch - brown sugar ham with sweet potatoes, Dinner - home grilled burgers
Life: My wife is feeling MUCH better. Her pain is all but gone, while her appetite continues to improve. She's now able to eat whatever I prepare for the family, just a smaller portion than her usual, while looking with jealousy at everybody else pigging out.
Life 2: Welcome to the thread, @esmereldah!
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welcome!esmereldah wrote: »Newbie here!
I am a person who needs people to ask me how my workout went/if I did a workout, or I'll tell myself that I can ditch out on my own goals. I know that I shouldn't ditch my own goals, but I'm embracing what is true about my personality, instead of wishing it were different.
So, I'm going to start posting my workout info here and hope it works for me, accountability wise. Feel free to follow up with me! I will appreciate it!
Cardio: aerobics - 32 minutes (242 cals)
Strength: 0 (except the squats in the aerobics)
Assessment: yesterday was pretty good - completed intermittent fasting at 11, stopped eating at 8pm, within my window. Ate slowly, which is a challenge for me. Healthy salad for lunch, healthy Indian for dinner. A good rest day.
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Do both on the step ups. Some days I do a higher step and other days I use a heavier load for lower step height.Saturday
Cardio: Elliptical - 5km (430 calories)
Strength: Full Body
Deadlifts 5x2
Hack Squat 3x10
DB Press <superset> DB Row 3x10
DB Front Raise <triset> DB Lateral Raise <triset> DB Rear Lateral Raise 3x10
DB Curl <superset> Lying DB Extension
Analysis: What a glorious workout! Sweat was pouring, weights were flying up, and after the workout my scale said I weighed 189.6, the first time in years I've been in the 180's. I haven't actually been trying to lose weight, just make sure to hit my protein goals each day. But I have cut out lunchtime dessert most days, as well as cutting back sodas from 3 times per week to once.
Monday
Cardio: N/A
Strength: Leg Day
Squats 4x20
BB Step-Ups 3x10
Leg Press 5x5
Glute Press 2x10
Seated Calf Raise 3x10
Analysis: I'm thinking it's time to increase the difficulty of my step-ups, but am debating how, whether I should increase the weight while keeping the step height the same, or keep the weight the same while increasing the step height. Any opinions, @ninerbuff?
Food: Lunch - brown sugar ham with sweet potatoes, Dinner - home grilled burgers
Life: My wife is feeling MUCH better. Her pain is all but gone, while her appetite continues to improve. She's now able to eat whatever I prepare for the family, just a smaller portion than her usual, while looking with jealousy at everybody else pigging out.
Life 2: Welcome to the thread, @esmereldah!
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. Counting down the days till I'm back as a yard duty. A lot of my teacher friends have already headed back to the classroom.
Cardio: walk- 30 minutes (150 calories)
Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6
Assessment: Lamb and salad. I have a client who ALWAYS brings me pie. So I indulged in a little banana cream pie yesterday.
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Strength: Pull Day
Pulldowns 2x10
Chindowns 2x10
High machine row 5x5
Low machine row 5x5
T-bar row 3x10
DB Shrugs 3x10
Preacher curls 3x10,12,15
Analysis: While doing the DB shrugs and barely avoiding dropping the weights on my feet, I was reminded about a MFP thread I was a part of about a year ago, somebody was asking how to improve their grip strength for deadlift. I tossed out the idea of heavy shrugs, whether BB or DB, along with farmer's walks. Another MFP poster jumped all over me, calling me a misleading liar and a bunch of other less than flattering names, insisting the only way to improve deadlift grip was through deadlifts. Considering the size of the guy in his avatar photo, I didn't choose to argue with him right then, but the thought has stuck with me ever since. I can understand the logic that a single-rep deadlift places different demands on grip than holding a lighter weight for a minute plus, but "liar" seems a bit excessive.
Food: Lunch - BK Whopper, Dinner - spicy peanut chicken with rice
Life: Some days my commute is only mildly annoying, but days like today are completely maddening. The city decided to do some road construction on the interstate, narrowing five lanes down to two. Of course they didn't do this work overnight, or mid-day, but rather during the middle of morning rush hour. And of course they don't have signs up warning drivers to take an alternate route far enough in advance to actually take one, but rather once you're actually already stuck standing still. Took me 45 minutes to go 3 miles, and turned my 1-hour commute into two. Sigh.
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While it's true that improving deadlift strength is to deadlift, I liken it to running. You have to run to get better at it, but doing other leg work WILL IMPROVE it optimally. Dude was probably on gear.Strength: Pull Day
Pulldowns 2x10
Chindowns 2x10
High machine row 5x5
Low machine row 5x5
T-bar row 3x10
DB Shrugs 3x10
Preacher curls 3x10,12,15
Analysis: While doing the DB shrugs and barely avoiding dropping the weights on my feet, I was reminded about a MFP thread I was a part of about a year ago, somebody was asking how to improve their grip strength for deadlift. I tossed out the idea of heavy shrugs, whether BB or DB, along with farmer's walks. Another MFP poster jumped all over me, calling me a misleading liar and a bunch of other less than flattering names, insisting the only way to improve deadlift grip was through deadlifts. Considering the size of the guy in his avatar photo, I didn't choose to argue with him right then, but the thought has stuck with me ever since. I can understand the logic that a single-rep deadlift places different demands on grip than holding a lighter weight for a minute plus, but "liar" seems a bit excessive.
Food: Lunch - BK Whopper, Dinner - spicy peanut chicken with rice
Life: Some days my commute is only mildly annoying, but days like today are completely maddening. The city decided to do some road construction on the interstate, narrowing five lanes down to two. Of course they didn't do this work overnight, or mid-day, but rather during the middle of morning rush hour. And of course they don't have signs up warning drivers to take an alternate route far enough in advance to actually take one, but rather once you're actually already stuck standing still. Took me 45 minutes to go 3 miles, and turned my 1-hour commute into two. Sigh.
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Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and it's my long day. Hoping the tendon in my ankle heals sooner than later. Had to wear a brace for it yesterday in my evening sessions.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Steak and bok choy for dinner. Had a really good chest day yesterday.
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Strength: Push Day
Cable twist 3x15
Bench press 5x5,4,3,2,5
Incline DB press 3x10
Decline cable fly 3x10
Standing OHP 3x5,10,15
Lying EZ-bar extensions 3x10,15,20
Analysis: Actually got 6 hours of sleep last night, compared to the 5 hours I'm normally getting during the week, so was hopeful my bench press numbers would go up. They didn't, in fact went slightly down (5 reps at max weight this time vs 6 two weeks ago), but otherwise a good workout.
Food: Lunch - buffalo chicken strips with Fritos, Dinner - spaghetti with side salad (no dressing)
Life: I really want M&M's, been craving them for a couple weeks, but my work snack bar is out of stock and I'm too cheap to buy them for $3 at a gas station. Guess that's one way to stay on point calorie-wise.0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kbox class this morning. Hopefully my ankle holds up. Still a little gimpy from it.
Cardio: walk- 30 minutes (200 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.
Assessment: Vietnamese for dinner. I had fresh shrimp roll and potstickers for dinner.0
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