"TLFC" exercise and accountability support!
Replies
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Friday
Cardio:
Elliptical - 1 hr hills
Dinner: Spaghetti with side salad
*****
Saturday
Cardio:
Elliptical - 5km hills
Strength: Full Body
Deadlifts 5x5
Hack Squat 3x10
DB Press <superset> DB Row 3x10
Standing BB OHP 4x12,10,8,6
DB Curl <superset> Lying DB Extension 3x10
Analysis: In deference to my diminished grip strength, I tried the hex bar for deadlifts for the first time so I could use the neutral grip. Not only was I able to bang out 5x5 at my full weight, but it felt like I should have been lifting heavier. A work buddy says he also usually finds the hex bar MUCH easier. Now to rethink if I want to go back to pulling normal bar when my grip recovers.
Dinner: Ribs with peas
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Monday
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 3x90sec
Analysis: For the first time in a few weeks, my arm didn't hurt when I gripped plates to load the bar. I don't assume I'm spontaneously fully recovered, but this is definitely a good sign!
Food: Lunch - last day of Thanksgiving leftovers (turkey, ham, sweet potatoes), Dinner - homemade pepperoni pizza
Fantasy Football: Went 3-1 on the week, which not only guaranteed one league a first-round bye in the upcoming playoffs but in another league where I've already been eliminated, I got to play spoiler to somebody else's playoff dreams, which is always fun. This gives my records now at 11-2, a pair of 6-7, and 4-8. One of the 6-7 teams is now in a two-way tie for division title, and I believe (I'll check later)
that I play my rival in week 14, winner advances, loser stays home for the playoffs. Basically, my playoffs begin a week early in that league. It's been a few years since I last won a title (2018, IIRC) in any of my leagues, but once you make the playoffs you never know. I've said before it takes skill to get TO the playoffs, but once there it's all a matter of luck. I once went 13-0 and lost in the first round; I've also had a team finish 6-7 with a single healthy RB (trades/free agency closed) which went on to win it all.
NFL: Another week, another creative way for my Broncos to lose, this time giving up the game's only touchdown after a 91-yard drive with under a minute to play, desperation driving into field goal range only to miss as time expires. Sigh. Some coworkers give me grief, ask every week why I'm still wearing my team's jacket, and beyond the fact it's my only winter jacket, I always tell them it's easy to be a fan when your team's winning, but only true fans continue to cheer during prolonged losing spells.
NFL 2: On a positive note, my second son just told me what his Christmas gift to me will be, because he wanted to make sure my work calendar was clear: he bought us (plus his brother) tickets to the next Broncos home game. I have no clue where the seats are yet, and I don't care; I'm completely blown away by the gesture, him spending so much money, but as he just got his medical waiver approved and he can now enlist in the Army, he wanted to have a big hoorah memory to hang onto before he reports to basic training.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. Warriors lost so week is not starting off the best. Good thing is I had a great workout yesterday and work was busy.
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 rice last night. I relaxed well after work. Weight is steady even after indulging over the weekend.
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Strength: Pull Day
Pullups 3 sets
BB Row 4x10
BB Shrugs 3x10
Machine High Row 5x5
Preacher Curl 3x8, 10, 12
Abs: Side
DB Side Bend 3x10
Side Plank 3x40sec
Analysis: Last night I went digging through my old gym bag and located my wrist wraps for use during the BB rows and shrugs. At the gym I was so pleased I remembered to find them...and subsequently left them on my bedside table. Oh, well, maybe next week.
Food: Lunch - lasagna, Dinner - Taco Tuesday
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Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and it's my long day. It's been cold everyday outside the last week so at least I'm getting in some extra steps moving around.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Leftover steak and salad for dinner. I also had soup. With FFL no longer relevant for me anymore, I'm just listening to sports radio and how the 9ers are doomed again this year with injuries.
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and class this morning. Been so frickin cold every morning now, so I have to start wearing more under shirts at school while outside watching the kids.
Cardio: walk- 30 minutes (200 calories)
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.
Assessment: Lamb and salad for dinner. Warriors blew the game last night in the last 9 seconds.
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Strength: Push Day
Cable Twist In/Out 3x15
Bench Press 5x10, 8, 6, 4, 2
Incline DB Press 3x10
Decline Cable Fly 3x10
Seated OHP 3x12, 10, 8
Cable Pushdown 3x12, 10, 8
Abs: Obliques
Perloff Press 3x15s
Cable Woodchoppers (Low, Mid, High) 3x10
Analysis: I plan to take the entire week between Christmas and New Year's off from both work as well as the gym, spend it with my family. Come the start of 2023, I want to have a new routine ready to go (I try to change things up every 3 months or so, rotate exercises to keep things fresh). Means I need to start thinking now, as it usually takes me a few weeks to decide on a program. I've been very much enjoying the results of M-T-W legs-pull-push, Sat full body, so I'll strongly consider keeping that part, it's just a question of which exercises, sets/reps, etc.
Food: Lunch - taco salad, Dinner - Chick Fil A (youngest daughter has a school band concert tonight, and by tradition he/she who performs gets to choose dinner
Life: My second son's medical waiver got approved, and yesterday he officially enlisted in the U.S. Army. His report date to begin basic training is 2 Jan, with a projected graduation date (after basic, infantry training, and parachute training) sometime in July.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. Rained last night and will for the next couple of days. That's a good thing.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment: Pizza last night and finished watching TNF. Lol, the Raiders suck. I have so many friends that love them and for years get let down.
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Cardio: Elliptical - one hour hills
Food: Date night tonight, will find out later where we are going, and from there figure out WHAT I will eat
NFL: Any week which includes our hated rivals Raiders losing is a good week, no matter what else happens!0 -
Hey @ninerbuff, please take a quick look, let me know if I'm missing something crucial. Here's what I've come up with for my Jan-Mar 2023 lifting routine. I'm keeping my current schedule of:
Monday - Legs
Tuesday - Pull
Wednesday - Push
Thu/Fri - Cardio
Saturday - Full Body
My goals are to NOT use the "Big 3" (BB bench press, squat, deadlift) and use alternative exercises instead, both for variety as well as injury prevention. As before, each day ends with some ab work, hitting front, side, and rotational abs in different days.
Leg Day
Hack Squat 4x10
DB Walking Lunges 3x10 steps
Machine Hip Thrust 3x10
Leg Extension 3x10
Leg Curl 3x10
Seated Calf Raise 3x10
Abs - Hanging Knee/Leg Raise 3x10
Pull Day
Inverted Row 3x15
Cable Row 5x5
Cable Pulldown 4x10
T-Bar Row 4x10
Face Pull 3x10
High Cable Curl 3x15
Abs - 1-Arm Farmer's Walk 3x15sec
Push Day
DB Press 3x10
Incline BB Bench 3x10
Decline Machine Bench 5x5
Cable Lateral Raise 3x10
Overhead Cable Extend 3x10
Abs - Perloff Press 3x15sec
Full-Body Day
Kettlebell Swing 3x15
Landmine Squat 3x10
Landmine 1-Arm Press 3x10
Landmine 1-Arm Row 3x10
TRX Reverse Flies 3x10
TRX Curls 3x10
TRX Triceps Extensions 3x10
I think I have all the basic movement patterns covered, with compound moves before isolations, only a single heavy exercise per day and the rest moderate weight. Any thoughts, if you don't mind? Not looking for a thorough analysis, more of a "you forgot this" or "this is a bad idea" kind of thing.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Workout then just my regular cleaning today. Warriors play tonight vs Celtics in a rematch of finals.
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. I just relaxed after work and watched some TV.
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Cardio:
Elliptical - 5km hills
Strength: Full Body
Deadlifts 5x5
Hack Squat 3x10
DB Press <superset> DB Row 3x10
Standing BB OHP 3x12,10,8
DB Curl <superset> Lying DB Extension 3x10
Analysis: Finally remembered my wrist wraps to help with grip (just in time for my own grip to be feeling almost back to normal, of course), and they made a big difference in that I didn't have to pause a set just to fix my grip, but instead just kept banging out reps. Wasn't all good news, though. My hip/groin was feeling a little grumpy after the deadlifts, so I skipped my usual hack squats. By the time I got ready for curls/extensions, my hip was really bothering me, so I skipped straight to the hot tub for some therapy time. Must have worked, too, because my hip was barely noticeable while walking the grocery store.
Food: Lunch - KFC sandwich, Dinner - homemade pizza
Life: My kids all know that before I'll give my blessing on them leaving the house, they have to demonstrate to me they can feed themselves with more than takeout and microwave meals/cold cereal. Specifically, they have to create a 7-day meal plan, turn that meal plan into a comprehensive grocery list, shop for those items, and prepare the meals. All with my supervision, of course. With my second son going to basic training start of the new year, this week is his week. Tonight's pizza dough was definitely on the dry side, but all told a reasonably good attempt for his first time actually making the dough. Enough to not starve, anyway. On to tomorrow's dinner: chili!0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Full schedule this morning. Just the 9ers today since I'm out of FFL.
Cardio: jog/walk- 3 miles (350 calories)
Strength: hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Popeye's Chicken sandwich for dinner.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kickboxing tonight. Great weekend! Warriors beat up on Celtics and the 49ers drubbed Brady and company with our 3rd string QB. I like our chances now.
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 last night for dinner. Fully rested and ready to hit it this week hard!
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Workout: N/A
Analysis: My hip flexor is still grumpy, so figured it'd be smart to not push it with a leg workout today. Tomorrow, I need to be in work early, so likely I'll just move all my workouts to W-R-F. This week I'm going to be lifting light as I figure out my starting weights for my new routine, so shouldn't be an issue butting up against Saturday's workout this week.
Food: Lunch - Subway, Dinner - Fried Chicken
Life: My son's chili the other day came out perfect, he was justifiably proud. But tonight is his first real challenge, making a complicated meal of fried chicken with a bunch of side dishes, all of them requiring different preparation times and trying to get it all done at the same time.
NFL: My Broncos lost to the Chiefs again, but I had to feel good about this one as we darn near pulled it off, where everybody assumed we were going to lose by multiple touchdowns. But with as many injuries as we've suffered this year, it's only appropriate that we lose Wilson just as the comeback was fully in swing.
FFL: Looks like I will go 3-1 the final week of the regular season (possibly 4-0 if DeAndre Hopkins goes nuts tonight), including spoiling the playoff hopes of two other teams. This gives me for the year:
11-3 (First round bye)
7-7 (In playoffs)
7-7 (Just missed)
5-9
My total record for the year is 30-26, not great but it's better than .500 with a pair of playoff teams, so definitely not my worst year ever.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. Day was slow time wise. Meaning it seemed to move slow yesterday. I was beat when I got home from work.
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 rice last night. Was cold and rainy all day yesterday so probably why it seemed slow. Hopefully better weather today.
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Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and it's my long day.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: KFC for dinner.0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and class this morning. Wife and daughter are leaving for LA today till Sunday so I get the whole house to myself this weekend. 9ers play Seahawks tonight for division lead.
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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Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. 49ers win division!!!! At least now we're in the playoffs.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment: Chicken from Panda Express.
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Hey gang,
I like myself unconditionally!
Happy weekend! Workout then just my regular cleaning today. I may have to mow the lawn too with rain getting it to grow.
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- leg press, squats, hack squats, leg extensions 4x12,10,8,6
Assessment: Pho for dinner. Just rested after a long work day.
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Hey gang,
I like myself unconditionally!
Happy weekend! Full schedule this morning. Crazy games yesterday. And Hadi is the new Mr. Olympia. Didn't see that coming.
Cardio: jog/walk- 3 miles (350 calories)
Strength: hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Popeye's Chicken sandwich for dinner.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kickboxing tonight. Well the Warriors won a road game and the 9ers won their division so a good weekend. Also, I was able to clean everything I needed to before my BIL and SIL arrive in a few days.
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: McDonald's last night for me.
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Workout Update: Dropping a note to say I haven't disappeared; I just haven't been hitting the gym either. Towards the end of last week's rest to eliminate some nagging injuries, I had developed a couple more, so I'm unofficially taking the rest of the year off from lifting to try to get rid of everything (elbow, hip, grip) once and for all before resuming weights with the new year.
Christmas Surprise: With my son getting ready to report to military basic training after New Year's, we've been making plans for how to spend as much quality time together as possible before then. Over the weekend he completely blew me away by surprising me with an early Christmas gift of tickets for the two of us plus his brother to go see the Broncos live. Weather was great, the Broncos snapped a 5-game losing streak, and we had an absolute blast!
FFL: When I got back home, I checked on my team in round one of the fantasy playoffs. Good news is my team scored more than 20 points better than my season average! Bad news is my opponent scored more than 30 points better than his average. I theoretically have a shot to advance if his QB Aaron Rodgers suffers a complete meltdown, but I'm not liking my chances. Looks like I'll be down to a single team left for a shot at a title.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule today and kbox class. Gym was really busy yesterday and people bringing us all sorts of goodies.
Cardio: walk- 30 minutes (150 calories)
Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6
Assessment: Sushi for dinner. My weight has stayed steady which is good.
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Food: Lunch - spaghetti, Dinner - fajitas
Assessment: Weight has held steady without working out, though I not only mentally really want a good lifting session, plus I feel I'm losing my tone just a tad. I'm also planning on baking a bunch of holiday cookies with my kids on Friday, which is guaranteed to put me over calories for the weekend. I will not stop from enjoying them, but I may need to take my dog for an extra walk or three to help burn at least a few calories. Though maybe not the next few days...projected daytime high temps are supposed to be low single digits with a negative windchill.
FFL: As feared, I lost in round 1 of the playoffs, when I would have won had I swapped QB's (started Herbert who did nothing, benched Prescott who would have won it for me). I have one team left in contention (out of 4), facing a division rival for the third time this season. I've gone 2-0 against him so far, and am projected as an early 2.5 point favorite to win a hat-trick and advance.0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and it's my long day. 2 days left for school. Can't wait.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Steak and salad for dinner. Warriors lost again. Right now not looking good for them to repeat as champs.
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and class this morning. Last day of school for the year! My BIL and SIL are arriving today to stay with us for the holidays.
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. Warriors lose big again against KD and company. With no Curry, Klay or Wiggins, the Warriors are a 2nd rate team which is concerning since they have only a few years left and this is what our starting core may be.
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Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. Had fun last night with BIL, SIL and kids. We played on the Wii and games I haven't played forever. Hahaha, we laughed so much.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment: Pizza last night for dinner with them. Thing is after all that eating, I was down 2lbs this morning.
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Hey gang,
I like myself unconditionally!
Happy weekend and Xmas eve! Workout then just finish some wrapping of gifts. And the 49ers play later this afternoon before I head to my sister's for Xmas eve.
Cardio: jog/walk- 3 miles (350 calories)
Strength: quads- leg press, squats, hack squats, leg extensions 4x12,10,8,6
Assessment: Chicken adobo, rice, Asian salad for dinner.
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Just hopping on to wish you Merry Christmas, sir. My only workouts have been shivering in the sub-zero cold and roaming the kitchen making dozens of cookies. I hesitate to wonder what my weight will be come the new year when I next weigh myself; I'm tracking my main meals to ensure I get adequate protein, but not tracking all the treats I'm having in addition. No football for me this week, today is all about baking plus church services as part of the choir for multiple services, tomorrow I'm not even gonna ask to watch football on Christmas day. I'm projected as a 3-pt favorite in my semi-final matchup for fantasy, so here's hoping.0
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Merry Christmas to you sir! Hope you have a great one with your family. FFL is a non factor to me now so all I care about are the 49ers winning.Just hopping on to wish you Merry Christmas, sir. My only workouts have been shivering in the sub-zero cold and roaming the kitchen making dozens of cookies. I hesitate to wonder what my weight will be come the new year when I next weigh myself; I'm tracking my main meals to ensure I get adequate protein, but not tracking all the treats I'm having in addition. No football for me this week, today is all about baking plus church services as part of the choir for multiple services, tomorrow I'm not even gonna ask to watch football on Christmas day. I'm projected as a 3-pt favorite in my semi-final matchup for fantasy, so here's hoping.
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