"TLFC" exercise and accountability support!
Replies
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Cardio: Elliptical hill intervals - 60 minutes (583 calories)
Analysis: Not sure about these replacement headphones I bought for $10. Good news is they're cheap and produce sound. But as a workout progresses, any sweat at all on the side of my head causes them to slip around, as they are plastic sitting actually ON the ear, where my old pair fit OVER the ear. But I'm thinking the fact they're this cheap will keep me using them for a while longer.
Food: Lunch - leftover chili, Dinner - ???
Life: My youngest daughter's in the marching band, and will be hosting members of the school district board to come watch them. She seems to think this is a big deal, and has requested the right to choose tonight's dinner. However, as she's not sure when everything will be over, making dinner plans is difficult since planning when to start preparing food remains in question. We probably will end up ordering drive-thru from somewhere, not my first choice, but I still have a TON of calories to play with after my hour on the elliptical, so just about everywhere is in play.1 -
Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. Won't run today to give my ankle more rest and hopefully resume by Monday.
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. And was down a pound this morning. Good thing I saved for the calories.
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OK...here goes. I'm another newbie. After crazy few months of life's curveballs I'm now back to a reasonably consistent routine. So, I'm also back to incorporating daily exercise for about a week now. I just need some accountability for consistency :-) I need to get in reasonable cardio condition before hockey season starts mid September.
Yesterday
Cardio: jogging/walking 1 minute intervals. 3.6 km (2.6km intervals, 1km walk to end). 30 minute. 250 calories.
Strength: none
Assessment: sausage, egg, hashbrown breakfast is an indulgence that I'll try to avoid in future. Generally try to keep to lean meat and vegetables (or that's what I've done consistently for lengthy periods in the past).0 -
welcome!Danmarnick wrote: »OK...here goes. I'm another newbie. After crazy few months of life's curveballs I'm now back to a reasonably consistent routine. So, I'm also back to incorporating daily exercise for about a week now. I just need some accountability for consistency :-) I need to get in reasonable cardio condition before hockey season starts mid September.
Yesterday
Cardio: jogging/walking 1 minute intervals. 3.6 km (2.6km intervals, 1km walk to end). 30 minute. 250 calories.
Strength: none
Assessment: sausage, egg, hashbrown breakfast is an indulgence that I'll try to avoid in future. Generally try to keep to lean meat and vegetables (or that's what I've done consistently for lengthy periods in the past).
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Hey gang,
I like myself unconditionally!
Happy weekend! Just workout today and then some rest for my ankles. Hopefully they recover soon so I can get back to moving around with out too much discomfort.
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.
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Hey gang,
I like myself unconditionally!
Happy weekend! A full schedule this morning. A little tired but ankle is doing well.
Cardio: jog/walk- 3 miles (350 calories)
Strength: hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: IHOP for dinner. I had the chicken florentine crepes without hollandaise sauce.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kbox class tonight. A little up on scale after eating at my FIL bday party yesterday.
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: Admiral's Feast at Red Lobster yesterday. Ugh, I wanted to keep my cals down, but caved to all the seafood. At least I had a light snack day.
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. After class my ankle was a little sore but feels okay this morning. I'll keep impact low this morning class too.
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 salad for dinner. Back to the good old grind again.
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Saturday:
Cardio: Elliptical - 5km (430 calories)
Strength: Full Body
Deadlift 5x2
Hack Squat 3x10
DB Press <superset> DB Row 3x10
DB Front Raise <superset> DB Lateral Raise <superset> DB Rear lateral Raise 3x10
DB Curls <superset> Lying DB Extend 3x10
Analysis: Solid workout. My wife gives me grief for spending 3 hours in the gym Saturday mornings, but without work and commute I feel free to get both cardio AND a full hour of lifting, plus hot tub time after.
Food: Lunch - tomato soup and grilled cheese, Dinner - McDonald's burger, nuggets and sundae
Life: Got home from the gym, had a plan for knocking out a bunch of chores, when my wife gets a call from our oldest son. He and a friend had taken a construction job out of state, rode there with a bunch of other guys, but for a variety of reasons were coming home early. This meant he was on his own to get a ride, and being under age 25 he couldn't rent a car, and his friend with him didn't have a driver's license so they couldn't get tickets by bus or plane. So suddenly I found myself driving up to get him and his buddy, driving 750 miles there, arriving 1am, lying down for 6 hours snooze, then turning around and driving 750 miles home. Not my most productive weekend getting chores done.0 -
Monday:
Strength: Leg Day
Squats 4x10
RDL 3x10
Analysis: Legs were incredibly stiff after driving for 22 hours in a 28-hour span over the weekend, so I knew going in that it wasn't going to be an incredibly productive leg day. Now on top of this I ended up using the new squat racks for the first time, with two observations: one, without a mirror to check my form, and with stiff muscles, I am quite aware my squat depth sucked; and two, the colored weights use a different color scheme from the other bumper plates used on the existing Olympic platforms -- yellow on one is 25#, on the other is 35#. After I butchered the RDL's I just called it a day. Unfortunately I had no time to soak in the hot tub and regain range of motion as I had to go help my daughters finish registration for high school (one senior, one freshman).
Food: Lunch - Wendy's spicy chicken sandwich, Dinner - parmesan chicken with baked potatoes0 -
Tuesday (today):
Strength: Pull Day
Pullups 3 sets
BB Row 4x10
BB Shrugs 3x10
Cable Row 5x5
Face Pull 3x10
Cable Hammer Curls 3x10,12,15
Analysis: Finally figured it was time to up my cable row weight, which I did for set 4-5 without missing reps. Felt strong and rested, a good lift.
Food: Lunch - leftover grilled chicken with chips, Dinner - homemade pepperoni pizza0 -
Ow. Long drive and gas cost.Saturday:
Cardio: Elliptical - 5km (430 calories)
Strength: Full Body
Deadlift 5x2
Hack Squat 3x10
DB Press <superset> DB Row 3x10
DB Front Raise <superset> DB Lateral Raise <superset> DB Rear lateral Raise 3x10
DB Curls <superset> Lying DB Extend 3x10
Analysis: Solid workout. My wife gives me grief for spending 3 hours in the gym Saturday mornings, but without work and commute I feel free to get both cardio AND a full hour of lifting, plus hot tub time after.
Food: Lunch - tomato soup and grilled cheese, Dinner - McDonald's burger, nuggets and sundae
Life: Got home from the gym, had a plan for knocking out a bunch of chores, when my wife gets a call from our oldest son. He and a friend had taken a construction job out of state, rode there with a bunch of other guys, but for a variety of reasons were coming home early. This meant he was on his own to get a ride, and being under age 25 he couldn't rent a car, and his friend with him didn't have a driver's license so they couldn't get tickets by bus or plane. So suddenly I found myself driving up to get him and his buddy, driving 750 miles there, arriving 1am, lying down for 6 hours snooze, then turning around and driving 750 miles home. Not my most productive weekend getting chores done.
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Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and it's my long day. Daughter starts college today. And about a week before I start yard duty again.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Carne asada burrito for dinner.
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Strength: Push Day
Cable Twist In/Out 3x15
Bench Press 5x5
Incline Bench Press 3x10
Decline Machine Press 5x5
Seated OHP 3x5
Cable Pressdown 3x10
Analysis: During my final warmup bench set, I didn't have my wrist in the proper position and my hand got forced way back during the final rep. Re-racked, shook out my wrist, finished the workout with hyper-vigilance to ensure proper hand position the rest of the way. Hours later my wrist is a little sore, like you get from typing too much in one sitting. Good thing I have the next two days off from lifting before my full body routine Saturday.
Analysis 2: I've been debating adding some abdominal work into my routine, now that my body fat is getting low enough to actually start showing my abs once again. (Yep, this now marks 3 straight weeks weighing in the 180's, so it's not a fluke. I may even start actively trying to lose again, see if I can't get down to the 170's.) Anyway, I've already selected the six ab exercises I intend to use, hitting each of the angles (front, side, obliques) with both a moving action and a resisting-movement action:
Cable crunch / Plank
Weighted side bend / Side Plank
Cable woodchopper / Perloff Press
What I'm undecided about is whether to spread them out across my six body-part routines (push, pull, legs) as an extra five minutes per day (maybe even less, if I perform them during normal rests between sets), or if I should group them all together into a single 25-minute routine on my cardio-only day. Any opinions, @ninerbuff?
Food: Lunch - chicken breast with Fritos, Dinner - tacos0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kbox class this morning. Ankle feels good but I'll still just keep it low impact till next week.
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.
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Cardio: Elliptical - 1 hour (591 calories)
Analysis: Why did I program into the elliptical memory a routine which lasts 55 minutes, and not an even hour to get to the 600 calorie mark? Bizarre...
Food: Lunch - parmesan chicken with Fritos, Dinner - baked ham and fries
Life: My wrist is a little stiff, but not painful after yesterday's near-debacle, so looks like I dodged a potential bullet.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. Still not running due to ankle but hopefully if I baby it enough this weekend that it will be pretty much good to go on Monday.
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. Nixed my plans because my wife and kid went out and ate before dinner.
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Hey gang,
I like myself unconditionally!
Happy weekend! Nothing much to do but workout and regular cleaning and laundry chores. Will watch the 49ers play later.
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- leg press, squats, hack squats, leg extensions 4x12,10,8,6
Assessment: Steak and broccoli for dinner. Still watching old episodes of GOT in anticipation of the new series "House of the Dragon" tomorrow.
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Hey gang,
I like myself unconditionally!
Happy weekend! A full schedule this morning. My ankle is almost fully recovered. I'll give it a try tomorrow, but today I'll rest it after work and rehab it more. Oh and GOT "House of the Dragon" is on tonight!!!!
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. Weight's up a little but likely due to some over snacking.
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Yesterday:
Cardio: Elliptical - 5km (433 calories), plus walking the dog - 30 minutes
Strength: Full-Body
Deadlifts 5x2
Hack Squat 3x10
DB Press <superset> DB Row 3x12
Front Raise <superset> Lateral Raise <superset> Rear Lateral Raise 3x10
DB Curl <superset> Lying DB Extensions 3x10
Analysis: I think it's great my gym is getting new equipment, but I think they also need to invest in getting more weights for the existing equipment. My workout got paused by several minutes at the hack squat as I had to walk around in search of unused weights to load, since others had pilfered all the weights from the hack squat station for their use.
Food: Lunch - chicken strips with rice, Dinner - homemade French dip sandwiches with baked fries
Life: Weight staying consistent now, no change up or down for a few weeks. Still undecided if I want to aggressively pursue dropping weight or stay where I am and feel free to eat more.
Life 2: I've decided to add a single ab exercise to the end of each workout.
Life 3: I have no clue how the Broncos are doing this preseason, and don't really care. Preseason stats are so completely meaningless: the year Detroit went 0-16 they were 4-0 preseason; the year New England went 16-0 they were 0-4 preseason.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kbox class tonight. Watched "House of the Dragon" yesterday and liked it. Will probably watch it again to make sure I didn't miss anything cause there were timelines on there that were explained.
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: Taco salad at favorite Mexican restaurant last night. All in all my eating week was okay.
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Strength: Leg Day
Squats 4x20
BB Step-Ups 3x10
One-Leg Leg Press 5x5
Glute Press 2x10
Seated Calf Raise 3x10
Cable Crunch 3x10
Analysis: The decision of whether to increase weight on my BB step-ups or increase the height was made for me when I could only find my usual 4 steps and no more, so up the weight went instead! A little goes a long way, though, as just adding 5# to each side was enough of a change, but I guess when you're doing things with a single limb instead of in concert, little changes are enough. Along that same train of thought, when I got to the leg press station I found most of the weights had been "borrowed" by other stations, but this time rather than walk around collecting, I did the mental math in public (danger, Will Robinson, danger!) and determined I had just enough weights present to equal half my desired target. So I opted to do the leg presses one leg at a time. At first I kept my inactive leg on the floor, but quickly realized for the sake of safety to keep both feet on the sled at all times, just have my inactive leg barely touching to allow the active leg to do all the work, but there for immediate support in case the active leg buckled. I also played around with foot position by first placing the active foot in the center of the sled, but I determined by set three it was just as good leaving it in my normal two-leg foot position. I also added my first set of abdominal exercises at the end with some weighted cable crunches. Good thing I opted to start light, as my abs have fallen off the chart through zero direct exercises in several years. Gonna take a while to get my old strength back.
Food: Lunch - leftover French dip sandwiches, Dinner - chicken with rice and stir-fried veggies
Life: My fantasy football teams are almost ready for the season. Three are done drafting; the fourth is still ongoing (it's a slow online draft, with up to 12 hours given for teams to make picks). Here's hoping I can keep up the positive vibes from last year, when I made the playoffs in all four leagues, reaching the title game in one of them.0 -
When doing a one legged press, I put my non working leg resting on top of the platform by the heel. That way if I do get stuck, I can still push with the other leg but only with a little help.Strength: Leg Day
Squats 4x20
BB Step-Ups 3x10
One-Leg Leg Press 5x5
Glute Press 2x10
Seated Calf Raise 3x10
Cable Crunch 3x10
Analysis: The decision of whether to increase weight on my BB step-ups or increase the height was made for me when I could only find my usual 4 steps and no more, so up the weight went instead! A little goes a long way, though, as just adding 5# to each side was enough of a change, but I guess when you're doing things with a single limb instead of in concert, little changes are enough. Along that same train of thought, when I got to the leg press station I found most of the weights had been "borrowed" by other stations, but this time rather than walk around collecting, I did the mental math in public (danger, Will Robinson, danger!) and determined I had just enough weights present to equal half my desired target. So I opted to do the leg presses one leg at a time. At first I kept my inactive leg on the floor, but quickly realized for the sake of safety to keep both feet on the sled at all times, just have my inactive leg barely touching to allow the active leg to do all the work, but there for immediate support in case the active leg buckled. I also played around with foot position by first placing the active foot in the center of the sled, but I determined by set three it was just as good leaving it in my normal two-leg foot position. I also added my first set of abdominal exercises at the end with some weighted cable crunches. Good thing I opted to start light, as my abs have fallen off the chart through zero direct exercises in several years. Gonna take a while to get my old strength back.
Food: Lunch - leftover French dip sandwiches, Dinner - chicken with rice and stir-fried veggies
Life: My fantasy football teams are almost ready for the season. Three are done drafting; the fourth is still ongoing (it's a slow online draft, with up to 12 hours given for teams to make picks). Here's hoping I can keep up the positive vibes from last year, when I made the playoffs in all four leagues, reaching the title game in one of them.
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. Today is also first day of school here and my new assignment at a different school after being at another for 7 years.
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 salad for dinner. Ended up watching more episodes of GOT season 6 after.
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Strength: Pull Day
Pulldowns 2x10
Chindowns 2x10
Low Machine Row 5x5
High Machine Row 5x5
T-Bar Row 3x10
DB Shrugs 3x10
DB Side-Bend 3x10
Preacher Curl 3x10,12,15
Analysis: I've been playing around on the T-Bar row with different hand positioning. The station has a wide-handled attachment, which feels great on the back but my wrists don't appreciate being horizontal so I've been playing with other handles with at least a little angle, if not downright vertical position. The problem is the ones I've been stealing were from the cable station, and none of them are designed for use on a bar. So ultimately I just grabbed the bar itself under the weights, alternating which hand is on top each set. I was also a tad leery doing the DB side-bend right after my shrugs where I dang near dropped a 120# DB on my foot when my grip suddenly decided to give out, so I went a bit lighter than I may ultimately be for the side-bends, but that's not necessarily a bad thing to be lighter when introducing them to the workout...I can always increase in the future.
Food: Lunch - leftover baked turkey with sweet potatoes, Dinner - chicken stir-fry (for real this time: I got home last night to discover most of my family were visiting friends and eating there, so I nuked some chicken strips for myself instead and saved the stir-fry for tonight)0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and it's my long day. So first day of school went well and many of the kids were kinda shocked to see a male yard duty. Came up to me asking me questions right away.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Popeye's chicken sandwich for dinner. Daughter wanted it and I obliged because that meant I didn't need to cook after a long day.
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Strength: Push Day
Cable Twist In/Out 3x15
Bench Press 5x5,4,3,2,7
Incline DB Press 3x10
Decline Cable Fly 3x10
Cable Woodchopper 3x10
Standing OHP 3x10
Lying EZ-Bar Extension 3x10,12,15
Analysis: Today was a testament to the benefits, downside and necessity of a good spotter. All my sets were warming up to a single all-out set where I was hoping to get 6 reps. My spotter was a high-energy cheerleader type who convinced me to try for 7, which I felt safe doing with him there and was pleased to be able to get. But then I allowed him to convince me to try for number 8, which proved too much, requiring him to reach in and save me. I generally don't like going to absolute failure, but every now and then I guess it can be a good measuring stick of progress.
Food: Lunch - chicken strips with rice, Dinner - spaghetti with side salad (no dressing)
Life: Thought I hit the snooze this morning, but in reality I turned the alarm completely off. Fortunately I've gotten used to being up that early, so woke up and checked the clock to see it was 0530 rather than 0509, so I only lost 20 minutes when it could have been a lot worse. But it meant being late to the gym, which meant late hitting the road to work, which meant being stuck IN rush hour instead of driving BEFORE it, and got to work 45 minutes late. Bah.0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kbox class this morning. It's been hot lately and being out in the sun while nice, has me sweating more without exercise.
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.
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Cardio: Elliptical - 5km (428 calories)
Analysis: Woke up with a stiff lower back, and I'm pretty sure the moment which caused it. Yesterday during my standing overhead press I felt a slight twinge in my back as I un-racked the weight for my second set. Probably didn't properly brace my core. No pain, and the stiffness was basically gone by the end of my cardio session, but I'll be closely monitoring in the next day or two before doing my full-body session which leads off with deadlifts.
Food: Lunch - ground hamburger with rice and sautéed mushrooms, Dinner - sautéed summer sausage with baked potatoes
Life: The computer was complaining I had misspelled "sauteed" so I right-clicked on it, and found the "correct" spelling included the carrot over the first "e". Can somebody explain to me where on my keyboard is that symbol?0 -
Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. This will be the 3rd week of not running, but my ankle is likely healed since I was able to do all my kickbox classes in full this week. I'll start up again Monday.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment: Sushi for dinner.
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