"TLFC" exercise and accountability support!

MandaJean83

Cardio: 35 minutes on my peloton

Nutrition: under goal and hopefully will stay that way!

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! Full schedule and kbox class this morning. Ugh another 110+ degree day at 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 for dinner.

nossmf

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 (Down, Side, Up) 3x10
Standing OHP 3x5,10,15
Lying EZ Extension 3x10,12,15

Analysis: Was very pleased my bench continues to improve. If/when I get to 10 reps on the final, heaviest set, I will have to reevaluate my routine. The obvious move is to increase weight, but ever since I dang near tore my arms out of their sockets and narrowly avoided surgery by benching too heavy, I've put a cap on the max weight I'll allow myself to bench. Anyway, that's a concern for down the road still.

Food: Lunch - honey soy chicken with rice, Dinner - hamburger helper stroganoff

Life: My DS21 used to run marathons for fun as a teenager, but hasn't run in years since he started working a construction job. The other day taking his dog for a walk, he decided to make it a jog instead, and over dinner started asking his younger brother what his record was for a mile run. He never asked me, probably assuming I couldn't run. Today that may be true, but back in my youth I earned my letterman's jacket running both sprints and cross country, with a one-mile split of 5:25, so I probably could have been pushing a sub-5 mile if I trained specifically for it. Anyway, uber-competitive DS21 looked me in the eye and proclaimed he'd beat my time with only one week of training to "get his running legs back." He started with a post-dinner run, logging a time of 10:20. I congratulated him on running faster than me today, while inwardly scoffing at the idea he'd be able to beat my lifetime best, let alone with only a single week of running.

Life 2: Tonight's the kickoff of the NFL season! The question now is will I get to watch the game on the big TV in my room, or the smaller TV in the living room.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF! Full schedule. Last day this week for triple digit temps. Should cool down a good 10 or more degrees this weekend.

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 for dinner.

nossmf

Cardio: Elliptical - 1 hour hills (586 calories)

Analysis: Serious cool front swooped in overnight. Yesterday I pulled into work, it was already 85 on the way to triple digits; today, only 53. This is a very good thing, not only because I have some yard work to get done tomorrow, but the AC in my house is on the fritz...again. Bedroom was 88 degrees when I laid down last night.

Food: Lunch - Jimmy John's (boss paid for it), Dinner - sweet & sour pork with rice

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Lots of cleaning to do today. I need to dismantle my indoor grill to clean it and dump out grease tray. It's a long clean up job. Other than that, I'll just kick it at home and watch the new episodes of Cobra Kai.

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

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

Assessment: Chicken adobo for dinner. Been a little while since I've made it.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Full schedule and 49ers football today!!!!! I will be a football hog almost all day except for laundry.

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 and then House of the Dragon.

nossmf

Yesterday (Saturday):

Cardio: Elliptical - 5km (432 calories)

Cardio 2: Pulling weeds - 2+ hours

Strength: Full-Body

Deadlift 5x5
Hack Squat 3x10
DB Press <superset> DB Row 3x10
DB Front Raise <superset> DB Lateral Raise <superset> DB Rear Lateral Raise 3x10
DB Curl <superset> Lying DB Extend 3x10

Analysis: After a sweat-inducing workout, my wife allowed me to relax as long as it took to eat lunch before sending me outside to pull weeds in the backyard. Thanks to the dogs there's no grass, but there's also no shortage in weeds. Filled an entire trash can with them. Weather's turned away from the triple digits of earlier in the week to 50's and light rain the entire time I was working outside, but it softened the ground and allowed me to pull the weeds by the root, so it's all good.

Food: Lunch - Firehouse subs, Dinner - chili with garlic bread

Life: Figures...opening weekend of the NFL season, and instead of sitting on a couch watching the games I'm here at work until after the first round of games are over, then I will have to miss the first half of round two as I commute home. Good thing my Broncos aren't playing until tomorrow night.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! Full schedule and kickboxing class tonight. Ugh, what a disappointment to lose not only my FFL game, but for the 49ers to lose as well. Gearing up to listen to the critics on the morning radio show.

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: Pizza last night for dinner. Was glued to the set yesterday watching football and didn't want to bother with cooking.

nossmf

Life: I aim to take a week off from the gym every 12 weeks or so. Used to do a de-load week, now I take the week off completely. It's been 10 weeks since my last break, but I've been dealing with stiff/slightly sore hamstrings all weekend, and this morning I woke up with a sore lower back. I think I'm close enough to just go ahead and take my break now instead of forcing myself to work through it. Debating doing cardio only or simply doing nothing at all for the week.

Food: Lunch - stroganoff, Dinner - Pizza Hut (no cooking so I can watch my Broncos on MNF)

Fantasy: Went into the week being favored in all 4 leagues, but thanks to some incredible individual efforts by my opponent's players, along with a couple zero's on my side, I'm right now sitting at 1-2 with one game still up in the air depending on how tonight goes. Let's go, Javonte!

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! Full schedule today and kbox class. Looking at free agents to pick up to make my team stronger today in FFL. While I had a good draft, I have to assess the players I have versus who's available and determine if replacing them is worth it for the season.

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.

nossmf

FFL Update after MNF: Good news, I was the #2 scoring team in the league! Bad news, I faced the #1 scoring team, losing by under 2 points. Went 1-3 week 1, lost a couple starters to injury already, got some work to do.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! Full schedule and it's my long day.At least it's cool now.

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

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

Assessment: Chicken sandwich and fries for dinner.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! Full schedule and kbox class this morning. Nothing special going on today.

Cardio: walk- 30 minutes (200 calories)

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

Assessment:Ribs and salad for dinner.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF! Full schedule. So glad it's Friday. I'm ready to take a day off of work.

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

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

Assessment: Panda Express for dinner.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Clean the house and grocery shop. Will chill out today since I've gotten just about everything done up to date with HDL.

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

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

Assessment:Sushi for dinner.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Full schedule this morning. Good thing that I can watch games a little while I work. Hoping for a big 9er win this afternoon.

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

Strength: hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6

Assessment: Filipino tosilog for dinner last night. Waiting for House of the Dragon tonight!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! Full schedule and kickboxing tonight. Trey's done for the year, but good thing the 9ers reupped Jimmy G! A win for my team and looks like a win for my FFL too after tonight. Unfortunately got knocked out of my Survival Football pool after picking the Browns.

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. Thought I could stay up and watch House of the Dragon, but fell asleep. Will have to watch it later today.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! Full schedule today and kbox class. Thought it was going to be an easy win in FFL just being down by 7 points and him only having Godert and me having Cousins last night. I barely pulled it out after Cousins played like crap last night. Least I won.

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. Caught up with some recorded shows and slept early.

nossmf

Recovery week is over, workouts revamped, aches and pains and fatigue gone, rarin' to go!

Strength: Leg Day

Squats 4x20
BB Step-Ups 3x10
BB RDL 3x10
BB Hip Thrust 3x10
Standing Calf Raise 3x10

Abs - Front
Cable Crunches 3x10
Plank 3x30sec

Analysis: The last three months, my lifting sessions had been divided into an "A" and "B" routine, alternating each week, with slight differences either in sets/reps or in selection of assistance exercises. During my self-imposed week off I decided to consolidate them into a single Leg, Pull, Push and Full-Body day, which I will repeat each week for the next three months and see how it goes. I really liked today's Leg day, feeling a hit all angles of the legs, and all from a single squat station I never had to leave the entire workout. I've also backed off on the max weights in use...squat sets of 20 (not 10), deadlift sets of 5 (not heavy doubles), bench sets of 5 (rather than pushing for failure on a heavier weight).

Food: Lunch - soy chicken with buttered egg noodles, Dinner - Papa Murphy's pizza (half price Tuesdays)

Fantasy Football: It was a very good week all around. Went 3-1, with one team still undefeated at 2-0, and even my worst team (0-2) lost by a very small margin. Meanwhile my Broncos managed to find a way to win. Was it ugly, sure...but a win's a win, and there's 16 other teams who'd gladly trade a beautiful loss for an ugly win.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! Full schedule and it's my long day. Was able to pick up Garrett Wilson on waivers. I waived Treylon Burks.

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

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

Assessment: Lamb for dinner and ended up recapping House of the Dragon from episodes 1 and 2.

nossmf

Strength: Pull Day

Pullups 3 sets
BB Row 4x10
BB Shrugs 3x10
Machine High Row 5x5
Preacher Curl 3x10

Abs - Side
DB Side Bend 3x10
Side Plank 3x20sec

Analysis: Slept in due to forgetting to set my alarm, woke up in time to get to work on time but had to move workout to after work. Fortunately I'm leaving work early today anyway, so dinner won't be delayed.

Food: Lunch - grilled chicken with rice, Dinner - BBQ pork chops with sautéed red potatoes

Fantasy Football: Was able to pickup Jimmy Garoppolo off waivers on my team with the weakest QB situation. Facing Denver is a bad first matchup, so will probably still use Matt Ryan (hugely disappointing start to the year), but starting week 4 I should be in a much better position. And if I make it to the playoffs, I have Deshaun Watson sitting on my bench (his suspension will be over by then), so will be set to soar!

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! Full schedule and kbox class this morning. Just Thursday night football tonight

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. Fresh shrimp roll with peanut sauce.

nossmf

Had to be at work at 0600 this morning, leaving the house by 0430, so no morning workout for me. Figured I'd be able to leave work by 2 and have an afternoon workout, but instead my boss wants me to attend a meeting which STARTS at 3, who knows when it will end. Combined with having to take my daughter to a school meeting this evening, looks like today's push workout will get pushed (see what I did there?) to tomorrow, with my full-body workout still scheduled for Saturday morning. Hoping it'll be ok to do the full-body so soon after a chest day, will play by ear if I have to pull back on the weights or not that day.

nossmf

Strength: Push Day

Cable Twist 3x15
Bench Press 5x5
Incline DB Press 3x10
Decline Cable Fly 3x10
Standing OHP 3x12,10,8
Cable Pushdown 3x12,10,8

Abs: Obliques

Perloff Press 3x10
Cable Woodchoppers (Low, Mid, High) 3x10

Analysis: Debating where to keep my abdominal work in this routine. I start the day off with cable twists, seems easy enough to just do the cable woodchoppers right then as well, but I've been holding them to the end of the workout to prevent inadvertent fatigue impacting my bench press. But it does leave me vulnerable to the cable stations being full when I need them at the end. Hmm...

Food: Lunch - Burger King, Dinner - leftover pork schnitzel with sweet potato casserole

Life: Today has not been a good day technology-wise. At the gym I started to do cardio first, but the machine wouldn't sync up to any form of entertainment...movies, TV, even music. Sorry, but I'm not able to do a half hour of cardio without SOME kind of distraction, so I just moved on to weights. Later in the morning, I powered up my laptop, but every single one of my files, photos, even internet bookmarks was erased, poof, gone. Then during my drive to work I tried to call my mother to wish her a happy birthday, and the call got disconnected three times in a 20 minute span. Now that I'm at work, I'm hesitant to touch anything, as we are 100% reliant upon computers to do everything...

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF! Full schedule. Well I won a small amount from Fanduel yesterday. And I'm going into the weekend after starting the CLE defense (what a gift TD in the end) and Chubb having a good outing.

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

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

Assessment: Panda Express for dinner. Clients constantly bring me food and yesterday it was chocolate and banana cream pie.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Clean the house and grocery shop. Catch up with Andor today.

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

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

Assessment: KFC for dinner.

nossmf

Strength: Full Body

Deadlifts 5x5,5,5,4,3
Hack Squat 3x10
DB Press <superset> DB Row 3x10
DB Front Raise <superset> DB Side Raise <superset> DB Rear Lateral Raise 2x10
DB Curls <superset> EZ-Bar Extend 2x10

Analysis: Lesson learned...from now on, at LEAST 24 hours between any lifting session and the full-body session. Yesterday's push day was strong; today's push portion of the full-body was epically difficult.

Food: Lunch - KFC sandwich, Dinner - spicy peanut chicken on rice

Life: Got my laptop back, all files/bookmarks. A coworker suggested the file links were missing because I was actually logged in on a temporary profile, and gave me instructions to find them again. Immediately after my laptop prompted me to reboot to install the second half of the update, after which POOF, all back to normal. Go figure.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! Full schedule and kickboxing tonight. Crappy football weekend for me. Not only did the 9ers flub against Denver, but I lost on FFL where I should have won if my players just met their projections. Ugh.

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. House of the Dragon was a little confusing, but I'll watch it again to make sure I understand it.

nossmf

Strength: Leg Day

Squats 4x20
BB Step-Ups 3x10
BB RDL 3x10
BB Hip Thrust 3x10
Seated Calf Raise 3x10

Abs - Rectus Abdominus
Cable Crunches 3x10
Plank 3x45sec

Analysis: My regular plank times are rapidly improving. My side plank times, however, are seriously lagging, with my left side proving significantly weaker than my right side.

Food: Lunch - soy chicken with buttered egg noodles, Dinner - breakfast (French toast, scrambled eggs, bacon)

Fantasy Football: Tough week in fantasy football, going 1-3 on the week after several of my guys apparently decided to take the week off. The one win was in my best team, though, which is now 3-0 to start the year. Meanwhile, it was a GREAT week for my Broncos...win Sunday night...all 3 division opponents lost...Patriots lost...tied for division lead. Our defense is legit...now we just need to get the offense figured out. At least our penalty count was slashed last night, from 12/13 the first two weeks to only 5 last night.