"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,985 Member
    edited January 2023
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class.

    Cardio: walk- 30 minutes (150 calories)

    Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6

    Assessment: Taco Bell for dinner because I was too tired to cook.

  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and it's my long day. Gonna be a long one.

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

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

    Assessment: Taco bell again for dinner.

  • nossmf
    nossmf Posts: 11,627 Member
    Cardio: Elliptical - one hour hills

    Analysis: Something was up with the gym staff this morning, as the doors are supposed to open at 5am but were still closed at 5:20. During that 20 minute wait a line formed to get in, while I observed at least a dozen cars arrive, wait for maybe a minute or two, then leave without anybody getting in/out. Kinda makes me wonder where they are planning to go, if they're in such a hurry they can't afford to wait around a little bit for the gym to open. Heck, if nothing else wouldn't they want to come in and shower and change into work clothes? Or am I the only person who arrives at the gym already wearing my gym clothes (minus wearing my boots to walk through snow etc with my gym sneakers in my bag)?

    Food: Lunch - Mongolian steak with rice, Dinner - homemade pizza

    Life: Today's my youngest daughter's birthday. In order to spend the day with her family, she elected to spend yesterday after school with her friends. Very considerate of her...if she'd bothered to tell us her plans. Wife and I didn't know where she was, she wasn't answering her phone/texts. Didn't get to the point of calling the cops, but the death stares were flying when she did get home around 9.
  • nossmf
    nossmf Posts: 11,627 Member
    Cardio: Elliptical - one hour hills

    Analysis: After doing elliptical three days in a row, my quads are telling me they've gotten enough exercise this week. Think I'll set a treadmill at an incline tomorrow to give my quads a break. My iPod is already in my gym shorts pocket, so no worries about forgetting it, lol.

    Food: Lunch - fried chicken with sweet potatoes, Dinner - sautéed summer sausage with potatoes au gratin
  • ninerbuff
    ninerbuff Posts: 48,985 Member




    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and class this morning. Super nice outside 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: Pizza for dinner. I've been horrible at dinner this week. But on the bright side I'm down another 2lbs.


  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. This is my second longest day. At least no classes.

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

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

    Assessment:Chicken adobo and rice for dinner.
  • nossmf
    nossmf Posts: 11,627 Member
    Cardio: Treadmill - 1 hour incline (3 miles, 640 calories, 1650 feet climb)

    Analysis: Broke the hour up into six "hills" where I start the ten minute segment at low elevation, and increase by 1 degree every minute. Start of the next hill I go back down to 1 degree higher than the previous segment, so each of the six hills was slightly steeper than the one before. Even keeping the pace a constant, steady walking pace I was breathing hardy towards the end of each hill.

    Food: Lunch - Chick-Fil-A, Dinner - chicken stir fry with rice and veggies
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Workout then just clean up the house and grocery shop as usual. A member had a seizure on the treadmill and I had to perform emergency life saving techniques again. This time everything went well as she recovered before the paramedics arrived.

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

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

    Assessment: Beef pho for dinner for me.
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule. I'm sporting 9er gear at work but nervous and anxious as well. GO 9ERS!!!!!!!!

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

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

    Assessment: Panda Express for dinner.

  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kickboxing tonight. Well, it was a good season and wished it ended up better. As soon as Purdy went down, I pretty much knew that game was over because Johnson sucks. Well onto the Warriors and hoping for them to pick it up and go for another championship run.

    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. My weight's going down and I'll try to go under 190 this week.
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. Last day of the month. And I'm moving slowly to my goal.

    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.



  • nossmf
    nossmf Posts: 11,627 Member
    ninerbuff wrote: »
    ...I had to perform emergency life saving techniques again...

    AGAIN?!? Most people trained in CPR never face the situation where they need to practice their skills, and you've done it multiple times now. Wow.
  • nossmf
    nossmf Posts: 11,627 Member
    Monday

    Cardio:     Elliptical - one hour hills

    Analysis: A really solid session, personal bests for distance and calories burned. Not sure if it's from the extra rest of not working out all weekend, or having extra energy to burn on account of going over calories during that same idle weekend, but either way I felt energized.

    Food: Lunch - Tyson chicken strips with rice, Dinner - parmesan chicken with baked potato

    Weight Watch: Weighed myself Saturday, and my weight had actually gone UP by a quarter pound, despite the abundance of cardio last week. Gonna go with water weight variation, as my belt cinches tighter on my pants. Am kinda hoping to get below 180 before the start of April when I can resume lifting, so I can up the calories to maintenance or just slightly over and really attack those weights once more.
  • nossmf
    nossmf Posts: 11,627 Member
    Tuesday (today)

    Cardio:     Treadmill - 1 hour incline (3 miles, 661 calories, 1528 feet climb)

    Food: Lunch - homemade pizza, Dinner - pan-seared BBQ pork chops with sautéed red potatoes

    NFL: Shame about Brock Purdy getting hurt early, would've been an epic game if he stayed healthy. Hate to see any game, especially the playoffs, decided because of an injury, but it's unavoidable in the NFL. My Broncos have led the league in total games missed due to injury over the last five years, which likely has helped fuel our mediocrity. But the Super Bowl is set, Chiefs vs Eagles. I'm torn between cheering for our division rival, or NOT cheering for our rival. Either way, I expect it to be a high scoring game.
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    nossmf wrote: »
    ninerbuff wrote: »
    ...I had to perform emergency life saving techniques again...

    AGAIN?!? Most people trained in CPR never face the situation where they need to practice their skills, and you've done it multiple times now. Wow.
    She made it through. Epileptic seizure while running on the treadmill. She hit the floor and went into seizure falling in between 2 treadmills. By the time paramedics arrived, I had her conscious and talking and calm. She likely got a concussion because blood was coming from her head and she lost a tooth in the process.

  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and it's my long day. Been chilly here in the mornings.

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

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

    Assessment:Pork adobo and rice for dinner.

  • nossmf
    nossmf Posts: 11,627 Member
    Cardio: Elliptical - 1hr hills

    Food: Lunch - stir fry chicken with rice, Dinner - the BBQ pork chops that we didn't eat last night on account of daughter's pep rally at school morphing into Burger King

    Life: The last two mornings I woke up to hit the gym, outside air was below zero while I had to scrape ice from my windshield. This morning, temps were in the 20's with no ice, nice change of pace.
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and class this morning. Super nice outside 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: Cheeseburger and fries for dinner. Kept it at 800calories.
  • nossmf
    nossmf Posts: 11,627 Member
    Cardio: Treadmill - 1 hour incline (3.3 miles, 636 calories, 1355 feet climb)

    Analysis: Today I wanted to see the effect of lowering the incline slightly while increasing the speed slightly. Net result was lower calorie burn plus fewer feet elevation gain, with little effect on RPE.

    Food: Lunch - steak with rice and broccoli, Dinner - spaghetti with side salad (no dressing)
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. It's been a long week. Looking for some rest tomorrow.

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

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

    Assessment: Lamb and salad for dinner last night.
  • nossmf
    nossmf Posts: 11,627 Member
    Cardo: Elliptical - 1hr hills

    Analysis: Despite being well under calories over the last two weeks, thanks in large part to drastic increases in calories burned via cardio, my weight has INCREASED each of the last two weeks. Grr.

    Food: Lunch - BBQ pork chops with mixed veggies, Dinner - baked salmon with rice and broccoli
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Workout and then regular chores of cleaning house and laundry. I'll relax today, something I haven't been doing a lot of.

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

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

    Assessment: Pho for dinner. It was great because it was cold and rainy.

  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule. Boring Sunday with no sports for me.

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

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

    Assessment: Panda Express for dinner.
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kickboxing tonight. Boring weekend since I didn't watch football or really any sports at all. It rained most of the time too so no outside work.

    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 kinda went over on calories due to ice cream binge. Ah, oh well I'll have to put in a little extra work this week.
  • nossmf
    nossmf Posts: 11,627 Member
    Cardio: Elliptical - 1hr hills

    Food: Lunch - parmesan chicken, Dinner - tacos

    Life: Spent the weekend doing taxes for myself and both my sons (each of them gets a refund, I owe...oh, the humanity!). Wife is celebrating no more NFL (except the Super Bowl), saying how I "never spend time with her due to football". She has no idea how good she has it that I'm not equally interested in basketball, baseball, etc.
  • nay0m3
    nay0m3 Posts: 178 Member
    edited February 2023
    @nossmf I love your elliptical incline hills! What pace are you going when you do the hills? Also, have you done them on the treadmill and what pace on there?

    Also, I am 44 now but still recall the wrath of my mom when I was home late and really hope when my son gets older (11 now!) that he never leaves me hanging but I doubt it!! Glad your daughter is ok and happy belated birthday to her!!

    Ninerbuff--what do you think of shortening my 4x/week ~90 minute strength training to 45 - 60 mins and adding in cardio each day plus 1-2 dedicated cardio days if I am trying to maintain strength but lose a bit of fat?
  • nossmf
    nossmf Posts: 11,627 Member
    My elliptical hill workouts are 2 minutes work, 1 minute recovery. Working pace is 160-180 steps per minute, with increasing resistance (and therefore decreasing pace) each hill; recovery pace is 70-80 steps per minute, low resistance.

    Took me a minute to figure out your comment about my daughter, then recalled she'd been out with friends a few weeks back so you must be referencing an older post.
  • nay0m3
    nay0m3 Posts: 178 Member
    You increase the resistance and the incline? I don't know that I have it in me to go so slow for recovery :) Going 130 feels SO slow to me! But I walk super fast by nature just through the halls at work and everyone knows I am coming by hearing my walk.

    Oh yes, I was catching up on this thread! I read it periodically to see what you and @ninerbuff are up to! Love that you two have the dedication here!
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    nay0m3 wrote: »
    @nossmf I love your elliptical incline hills! What pace are you going when you do the hills? Also, have you done them on the treadmill and what pace on there?

    Also, I am 44 now but still recall the wrath of my mom when I was home late and really hope when my son gets older (11 now!) that he never leaves me hanging but I doubt it!! Glad your daughter is ok and happy belated birthday to her!!

    Ninerbuff--what do you think of shortening my 4x/week ~90 minute strength training to 45 - 60 mins and adding in cardio each day plus 1-2 dedicated cardio days if I am trying to maintain strength but lose a bit of fat?
    You can still get a good workout for strength in that time limit. Just focus on more compound movements for bodyparts in the beginning of the workout.

  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. Yesterday was a great workout day. I skipped school yard duty yesterday because it was the only time I could go INTO my bank to take care of an updating of my profile which had incorrect info that I couldn't do online or with CS over the phone.

    Cardio: walk- 30 minutes (150 calories)

    Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6

    Assessment:Steak, green beans and rice for dinner. Weight going back down again.

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