"TLFC" exercise and accountability support!
Replies
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. Made several inquiries about getting my indoor fire sprinkler line repaired. Scheduled it for Thursday so I'll have to miss my morning class and clients.
Cardio: walk- 30 minutes (150 calories)
Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6
Assessment: Pork chop and salad for dinner.
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Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and it's my long day. Looking forward to getting off early after morning shift and taking a nap.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Shrimp and rice for dinner.
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Tuesday
Cardio: Elliptical - 5km Hills (431 calories)
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: My wife had yet another medical procedure, so I took the day off from work to be there for her. Without the commute, I added cardio.
Food: Lunch - spicy peanut chicken with rice, Dinner - Taco Tuesday
Wednesday
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
Abs: Obliques
Perloff Press 3x10
Cable Woodchoppers (Low, Mid, High) 3x10
Analysis: Today was just a tad "off", lifting the same weights but having to stop a rep shy most sets.
Food: Lunch - chicken strips and rice, Dinner - home grilled hamburgers
Fantasy Football: Gotta love FF sometimes. In one league I'm the top scoring team in the league, yet I'm 1-2 because the teams I face are having their best score of the year the week they face me. In another league I'm 0-3 (rightfully so, my team is lousy), yet I've outscored a team which has a 2-1 record.
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kbox class this morning. Well I have to skip morning clients, class and yard duty because I'm having my fire sprinkler line repaired this morning. Ugh.
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. Terriyaki chicken and vegetables.
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Cardio: Elliptical - One Hour (583 calories)
Analysis: First time having a conversation while on the elliptical, but when I got there the two people next to me were discussing leg day, specifically the lady telling the guy he needed to lift legs while he was reluctant. She wasn't getting anywhere with him until I piped up how my bench press jumped 20# when I added weekly squats to my regimen. I think this simple argument did more to convince him than 20 minutes of her haranguing him non-stop.
Food: Lunch - taco salad, Dinner - baked chicken with buttered egg noodles0 -
Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. Finish off my work week with a good workout and run.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment: Popeye's chicken sandwich for dinner. Need to start getting back to more whole food eating as the holidays approach to get my weight down before the big fiasco's.
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Cardio: Elliptical - One Hour (588 calories)
Analysis: Had a realization during my drive to work today. Some days after I'm up early to lift, during the hour+ commute to work I can find myself struggling to stay awake/alert unless I take a second dose of caffeine (my first is upon waking before hitting the gym). But on days I do cardio only I have yet to have that problem, even if I'm short sleep the night before. (It just makes it hard to get up in the first place.) Not sure if I should read anything into that or not.
Food: Lunch - leftover turkey with sweet potatoes, Dinner - ground hamburger with rice0 -
Hey gang,
I like myself unconditionally!
Happy weekend! New month and new aspiratations! Clean the house and grocery shop. Our leg extension machine has to be replaced because there's a crack in the supporting frame. Since Thursday, there's an "out of order" sign on it, but I'll use it today before members get in. One of the perks of being an employee I guess.
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- leg press, squats, hack squats, leg extensions 4x12,10,8,6
Assessment: Beef fried rice and bok choy for dinner.
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Cardio: Elliptical - 5km hills (432 calories)
Strength: Full Body
Deadlifts 5x5
Hack Squat 3x10
DB Press <superset> DB Row 3x10
DB Front Raise <superset> DB Side Raise <superset> DB Rear Lateral Raise 3x10
DB Curls <superset> EZ-Bar Extend 3x10
Analysis: Yep, this time was a LOT different than last week when I had zero days between chest and full-body day, and was generally fatigued throughout the workout. This week I last lifted on Wednesday, and despite doing cardio each of the last two days, today felt strong, as evidenced by getting the full 5 reps for all my deadlift sets, and a third set of shoulders/arms.
Analysis 2: I'm thinking I need to change up my cardio routine, though, at least my half-hour one. Lately I'm not even breathing hard nor is my heart rate breaking 120 until I'm over halfway through the routine. Am going to stick with the elliptical rather than running, but maybe my warmup is too gradual anymore, possibly showing my cardio is improving.
Food: Lunch - Little Caesar's pizza, Dinner - date night (probably a steak house)
Life: Sometimes my weekly grocery bill is pushing $400, but this week it was only $253, and if not for getting some laundry supplies it would have been well below $200. Having a house full of teenagers is not for the feint of heart, or wallet.
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Hey gang,
I like myself unconditionally!
Happy weekend! Full schedule this morning. No 9ers today so I'll turn in my recycling later for money and do some grocery shopping.
Cardio: jog/walk- 3 miles (350 calories)
Strength: hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Steak and salad for dinner. Ended up watching Iron Man 1 and 2 yesterday to kill off time and relax.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kickboxing tonight. Was a busy weekend chore wise for me. At least my FFL team won. Later today I'm going to drop off recycle to get some extra cash.
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 good and now we're seeing the inner struggle of the families to retain the right to power.
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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 3x60sec
Analysis: Killed it today, but then I had some angry energy to burn (see below).
Food: Lunch - BBQ pork chops with sautéed red potatoes, Dinner - spaghetti with side salad (no dressing)
Life: What an incredibly antagonizing weekend. Started off right Saturday morning (see my last post), but Saturday night I went to pick up my youngest daughter from the high school homecoming dance, and in the dark while trying to avoid hitting teenagers I ended up ramming into the concrete support around a lamp pole. In the middle of the parking lot, mind you. Who puts one there??? Flat tire, wrecked fender, embarrassment galore as teens come running up wondering if I'm ok, if I'd been drinking, didn't I see that pole there. *sigh* Then come Sunday morning after a terrible night sleep, my computer refuses to boot up for hours, forcing me to miss watching the first two rounds of games (we gave up cable to save $$$, but it sure adds aggravation at times). Then I "get" to watch my Broncos lose and all three division rivals all win. Yay. Wrap up the night with my wife telling me I can't take her truck to work today because she needs to take the girls to a medical appointment, so I get to text my boss and explain why I'm not gonna be present on a scheduled busy work day. So yeah, when I hit the gym this morning I was all kinds of bent out of shape and ready to throw some heavy iron around. Feel better after, too.0 -
Strength: Leg Day
Squats 4x20
BB Step-Ups 3x10
BB RDL 3x10
BB Hip Thrust 3x10
Seated Calf Raise 3x10
Abs - Rectus Abdominus
Cable Crunches 3x10
Plank 3x60sec
Analysis: Killed it today, but then I had some angry energy to burn (see below).
Food: Lunch - BBQ pork chops with sautéed red potatoes, Dinner - spaghetti with side salad (no dressing)
Life: What an incredibly antagonizing weekend. Started off right Saturday morning (see my last post), but Saturday night I went to pick up my youngest daughter from the high school homecoming dance, and in the dark while trying to avoid hitting teenagers I ended up ramming into the concrete support around a lamp pole. In the middle of the parking lot, mind you. Who puts one there??? Flat tire, wrecked fender, embarrassment galore as teens come running up wondering if I'm ok, if I'd been drinking, didn't I see that pole there. *sigh* Then come Sunday morning after a terrible night sleep, my computer refuses to boot up for hours, forcing me to miss watching the first two rounds of games (we gave up cable to save $$$, but it sure adds aggravation at times). Then I "get" to watch my Broncos lose and all three division rivals all win. Yay. Wrap up the night with my wife telling me I can't take her truck to work today because she needs to take the girls to a medical appointment, so I get to text my boss and explain why I'm not gonna be present on a scheduled busy work day. So yeah, when I hit the gym this morning I was all kinds of bent out of shape and ready to throw some heavy iron around. Feel better after, too.
Sorry brother! Sometimes when crap hits the fan, it hits every blade. Only way is up from here!0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. Yes, we kicked the Lambs *kitten* again! I love beating the crap out of LA. And now we're in 1st in our division.
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.
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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 3x30sec
Analysis: I don't know why I resisted adding abdominal work for so long. Probably because of visions of endless crunches and bicycle kicks like my old military boot camp days. But I'm happy with my daily combination of abdominal weighted pulls paired with static holds to hit my abs from three sides, and maybe it's just my imagination, but I'm noticing the results in the mirror already, and my weights/times are steadily improving each week, all with only a few minutes dedicated per session. Some of my main lifts are also being helped IMHO, with my squats flowing smoother and my BB Row having jumped 30# in the last 3 weeks since I started incorporating ab work. Coincidence? Maybe, but I'll take it either way.
Food: Lunch - ground hamburger with rice, Dinner - chicken fajitas
Fantasy Football: Went 3-1 this week, giving me one team 4-0, another team 0-4, and a pair of 2-2's (one of them still league high scorer). (Note: my 0-4 team is still outscoring a team that's now 3-1.) My 4-0 team is #2 scoring in the league, facing the #1 scoring (also 4-0) for early division dominance this week.0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and it's my long day. Great start to the week and it's continuing.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Chicken sandwich and cole slaw for dinner.0 -
Strength: Push Day
Cable Twist 3x15
Bench Press 5x5
Incline DB Press 3x10
Decline Cable Fly 3x10
Standing OHP 3x15,12,10
Cable Pushdown 3x12
Abs: Obliques
Perloff Press 3x10
Cable Woodchoppers (Low, Mid, High) 3x10
Analysis: Solid day.
Food: Lunch - spaghetti, Dinner - stir fried steak and rice
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kbox class this morning. A little tired this morning. Hopefully class will pick me up a little.
Cardio: walk- 30 minutes (200 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.
Assessment: Coconut curry chicken with rice. I haven't made this in awhile.
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Cardio: Elliptical - One Hour (588 calories)
Life: So I saw the mechanic about my car, he checked the bumper's safety (still bolted, not a danger to fall off even on the highway, just ugly looking) and the grinding noise I was hearing (the control arm for the tire is busted and grinding against the axle). Getting the drivability part fixed can begin the moment I have the money for it (hopefully soon), while getting the cosmetic part fixed can't even begin until late December, they're that back-logged. Am seriously thinking of NOT fixing the bumper, just leaving it as-is for a perpetual reminder to not drive stupid. (Plus to save $$$.)
Food: Lunch - sweet and sour chicken with rice, Dinner - sautéed sausage slices with veggies
Football: My Broncos play tonight, but not only is it on a channel I can't access, but my church choir practice is at the same time so I won't be able to listen over the radio or hit "refresh" on my phone. Guess I'll find out after all is said and done how we did. Should be a winnable game...but so far this year, we're only 2-2 in "winnable games."0 -
Ouch. Bad loss.Cardio: Elliptical - One Hour (588 calories)
Life: So I saw the mechanic about my car, he checked the bumper's safety (still bolted, not a danger to fall off even on the highway, just ugly looking) and the grinding noise I was hearing (the control arm for the tire is busted and grinding against the axle). Getting the drivability part fixed can begin the moment I have the money for it (hopefully soon), while getting the cosmetic part fixed can't even begin until late December, they're that back-logged. Am seriously thinking of NOT fixing the bumper, just leaving it as-is for a perpetual reminder to not drive stupid. (Plus to save $$$.)
Food: Lunch - sweet and sour chicken with rice, Dinner - sautéed sausage slices with veggies
Football: My Broncos play tonight, but not only is it on a channel I can't access, but my church choir practice is at the same time so I won't be able to listen over the radio or hit "refresh" on my phone. Guess I'll find out after all is said and done how we did. Should be a winnable game...but so far this year, we're only 2-2 in "winnable games."
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Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. Looking forward to the weekend.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment: Popeye's chicken sandwich for dinner. Was too lazy to cook and wanted to watch the rest of the game since I had a player going last night (Pittman).
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Exercise: None
Reason: Didn't set my alarm last night. I've gotten to the point where I can wake on time anyway most days, but this morning I slept right through to the time I'd normally be hitting the road. Consequently I got to work on time, but no workout today. Since it was going to be cardio only I'm not terribly put out about it, as I must've needed the sleep more than a session on the elliptical.
Food: Lunch - stir fried steak with rice, Dinner - sloppy joe's
Football: How frustrating last night. With my recent, shall we say, MISadventure with my car, we're down to a single vehicle for now. Since my daughter needed a late pickup from school, I couldn't go to choir, so I figured I'd be able to watch the game, IF I could pull it up online. Technically I did, but the picture was fuzzy and froze constantly, giving me maybe a few seconds at a time with several minutes of freeze time between. I got more "enjoyment" watching a Youtube highlight reel after all was said and done...though that just made me want to pound my head into the wall, watching the mistakes my team made. *sigh* Season's still young, but I feel like we're already dead in the water. And of course all my "friends" at work are letting me know all about it, lol. What are friends for, after all?0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Workout then just my regular cleaning today. Will likely get a haircut too.
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- leg press, squats, hack squats, leg extensions 4x12,10,8,6
Assessment: Taco Bell for dinner. I love Mexican pizza.
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Hey gang,
I like myself unconditionally!
Happy weekend! Full schedule this morning. 9ers play later so I'll be able to watch from home.
Cardio: jog/walk- 3 miles (350 calories)
Strength: hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Korean barbecue restaurant for dinner. Daughter was craving it.
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Cardio: Elliptical - 5km hills (432 calories)
Strength: Full Body
Deadlifts 5x5
Hack Squat 3x10
DB Press <superset> DB Row 3x10
DB Front Raise <superset> DB Side Raise <superset> DB Rear Lateral Raise 3x10
DB Curls <superset> DB Extend 3x10
Analysis: Just wasn't feeling the deadlifts yesterday, had to drop the weight 20# to get my reps/sets in. All the the other lifts went as planned.
Food: Lunch - Subway, Dinner - chili
Life: Last year just before the NFL season, I cancelled our cable to save money after a coworker introduced me how to watch games online. This year, however, the website is seriously *beep*ing me off, as I'm able to watch maybe 1 game in 5, constant lags, poor picture quality...yet the site is flooded with ads and requests for us to donate. Donate to terrible quality? *sigh* My wife has asked if I want to renew our cable just for my football, and I'm torn between wanting to say yes and enjoy watching again, and say no because we can still use the money.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kickboxing tonight. Good weekend because 9ers and I won blowing out our opponents. Little concerned about the injuries though. But have to enjoy it till the end of the 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. Spent a lot of the weekend resting especially Saturday because I bombed my legs so hard.
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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 3x75sec
Analysis: No need to back off the weight today!
Food: Lunch - Sonic, Dinner - homemade French dip sandwiches
NFL: Was thinking about the Broncos season to date. Am I disappointed? Absolutely. But for all the NFL "experts" out there calling for the coach's head, fire the QB, doom and gloom, the most embarrassing team EVER...dudes, chill. We're 2-3, and literally one play per game away from being 5-0. To whit:
vs Seattle: if EITHER goal line carry is a TD instead of a fumble, we win
vs Las Vegas: if RB Melvin Gordon doesn't fumble in field goal range and get returned for a TD, that's a 10 point swing. We lost by 9
vs Indianapolis: if QB Russell Wilson sees WR Hamler wide open at the goal line, we win in OT
Season's NOT done yet, folks. Super Bowl bound? Heck, no. Playoff chances still there? You betcha.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. Was a zoo at the gym last night. Had to manuever around a lot of members just to train clients. Good thing my knowledge in exercise allows me to do exercises that always require weight or machines.
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 last night.
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Oh the 9ers were 3-5 last year and people were calling for Jimmy's head, Shanahan's head and saying Deebo and Kittle were overated. And we made the NFC Championship and were just a smidge away from another SB appearance.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 3x75sec
Analysis: No need to back off the weight today!
Food: Lunch - Sonic, Dinner - homemade French dip sandwiches
NFL: Was thinking about the Broncos season to date. Am I disappointed? Absolutely. But for all the NFL "experts" out there calling for the coach's head, fire the QB, doom and gloom, the most embarrassing team EVER...dudes, chill. We're 2-3, and literally one play per game away from being 5-0. To whit:
vs Seattle: if EITHER goal line carry is a TD instead of a fumble, we win
vs Las Vegas: if RB Melvin Gordon doesn't fumble in field goal range and get returned for a TD, that's a 10 point swing. We lost by 9
vs Indianapolis: if QB Russell Wilson sees WR Hamler wide open at the goal line, we win in OT
Season's NOT done yet, folks. Super Bowl bound? Heck, no. Playoff chances still there? You betcha.
I think Russ is getting hammered because he's better than Jimmy and he's been afforded a lot of weapons. He'll get on track soon I'm sure. Tough defense.
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Strength: Pull Day
Pullups 3 sets
BB Row 4x10
BB Shrugs 3x10
Machine High Row 5x5
Preacher Curl 3x10, 12, 15
Abs: Side
DB Side Bend 3x10
Side Plank 3x30sec
Analysis: I think next week I'll swap the side abs to leg day, and the front abs to pull day. Yesterday doing my planks at the end of leg day, my hip flexors were screaming at me while my core still felt strong. Then again, maybe it'll be worse if I do planks the next day during "leg recovery," we'll see. Of course, odds are I'll completely forget and just keep doing things the same way anyway, lol.
Food: Lunch - Little Caesar's, Dinner - brown sugar ham with mashed potatoes
Fantasy Football: Thanks to the magic that was Travis Kelce on MNF, I went 3-1 again this week, giving me one team 5-0, another team 0-5, and a pair of 3-2's.
Life: As I walked into work today, a coworker complimented me out of the blue about how jacked I look, I must be hitting the gym hard. Comment left me feeling pretty jacked, gotta say.
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