"TLFC" exercise and accountability support!

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Replies

  • nossmf
    nossmf Posts: 12,088 Member
    Workout: None

    Justification: Stupid gym opens late on federal holidays, meaning I couldn't wait for them before going to work.

    Food: Lunch - chicken strips with rice, Dinner - pork schnitzel

    Rehab: Only a week away from when I begin doing rehab exercises for my elbow tendon. Very rare to experience any pain from it now, at least when my arm is below shoulder height. If I try to grip something while the arm is raised high, however, there's still a twinge, so there is that.
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    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: Pork spareribs and salad for dinner. I haven't made ribs in awhile because I have to be home for at least 4 hours to cook them and that's usually not the case.
  • nossmf
    nossmf Posts: 12,088 Member
    Cardio: Elliptical - 50m hills (608 calories)

    Analysis: I'm done fudging my 50m of elliptical time, plus 5m cooldown, as an hour. Next time I hop on the elliptical, I'm gonna record an actual 60m program for the computer to guide me through as I continue on this 3-month cardio kick.

    Food: Lunch - homemade pizza, Dinner - spicy peanut chicken with rice
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and it's my long day. So glad it's a short day at school. Kids are getting on my nerves and it's not even Spring break yet.

    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.
  • nossmf
    nossmf Posts: 12,088 Member
    Cardio: Elliptical - 1hr hills (750 calories)

    Analysis: Expected to wait a day before setting up my new elliptical routine, but one was open when I got to the gym so I did it today. Twenty hills, 2m work, 1m rest. Increased incline and resistance each hill from 1-10, decreased from 11-20. Only ten percent more time, but jumped calorie burn by 25%. And I'm exhausted!

    Food: Dinner - chili (great for a day with wind chills expected to be pushing 30 below)
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and class this morning. Ankle still hasn't fully recovered and I have class this morning.

    Cardio: walk- 30 minutes (200 calories)

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

    Assessment: Robber's Roost pizza last night from Mountain Mike's.

  • nossmf
    nossmf Posts: 12,088 Member
    Cardio: Elliptical - 1hr hills (750 calories)

    Food: Lunch - spicy peanut chicken with rice, Dinner - lasagna with side salad

    Weight: Tomorrow is my weekly weigh-in. Last week my weight didn't budge, so here's hoping I see the expected drop tomorrow, especially since last weekend I didn't indulge over calories watching football.
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. Rainy day. At least not as cold.

    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 and fries for dinner.
  • nossmf
    nossmf Posts: 12,088 Member
    Cardio: Treadmill - 1hr "super hill" (increase incline from 1-30 degrees and back) (711 calories, 2.76 miles, 1834 feet elevation climbed)

    Analysis: Felt good to push all the way up to 30 degrees incline, but in looking back and previous treadmill sessions my calorie burn is much higher when I drop the incline and increase the speed. Need to give this some thought...

    Food: Lunch - unknown yet (working from home, will likely eat lunch out with my wife), Dinner - home grilled burgers

    Life: Weigh-in Friday is here, and unlike last week when my weight remained static, this week I dropped almost a full pound. This means I'm still on schedule to possibly be sub-180 when April rolls around and I switch gears from cardio-cut to lifting-bulk. Though whether it'll actually be a bulk or not remains up in the air; I may simply stop cutting and sit at maintenance calories for a while, which will still be nice compared to how many snacks etc I'm having to skip now.
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Workout and then regular chores of cleaning house and laundry. After a day of light snow in the hills, it's rainy today.

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

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

    Assessment: Carl's Jr. Western Bacon cheeseburger and fried zuchini for dinner
  • nossmf
    nossmf Posts: 12,088 Member
    Food: Lunch - chicken strips and rice, Dinner - baked turkey, brown sugar ham, sweet potatoes, stuffing, the works for a "Thanksgiving in February" night
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule. Have to get oil changed after work and do the 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.
  • nossmf
    nossmf Posts: 12,088 Member
    Food: Lunch - tomato soup and grilled cheese, Dinner - pot roast
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kickboxing tonight. Watched "Quantimania" yesterday with daughter. I liked it and would go watch it again.

    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: Since I went to a later showing of the movie, I ate theatre food for dinner. 2 hot dogs, a nachos with cheese, small popcorn and Milk Duds..................along with a Diet Coke.
  • nossmf
    nossmf Posts: 12,088 Member
    Cardio: Treadmill - 1hr hills (warmup, then incline from 10-20 degrees, x5 times) (785 calories, 3.1 miles, 2096 feet elevation climbed)

    Analysis: While my RPE felt higher when the incline reached 30 degrees (and my labored breathing agreed), the treadmill rated my "calories per hour" higher at lower inclines when I could keep the speed up a tad, so that's what I did today.

    Food: Lunch - chili, Dinner - French dip sandwiches

    Life: Will eventually get around to watching "Quantumania" but likely wait for video or Disney+ release. I've still yet to watch Black Panther 2.
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. Hopefully not rainy today.

    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 for dinner.
  • nossmf
    nossmf Posts: 12,088 Member
    Cardio: Elliptical - 1hr hills - 800 calories

    Food: Lunch - sweet and sour pork on rice, Dinner - spaghetti with side salad (no dressing)

    Rehab: This morning was my first session of rehab exercises for my elbow. Kept the weight uber light, only a 3lb DB, but zero pain during and no soreness/stiffness now hours later. Over the next couple weeks I'll increase the weight used gradually. I'm thinking I could probably return to normal lifting earlier than April, but I'm gonna stick to the schedule by referencing an old adage I once heard and learned the hard way to live by: "after you think you're recovered from illness/injury, wait another day/week to be sure".
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and it's my long day. Warriors down 23 and came back and won! They need to start rolling here so that they make the playoffs!

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

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

    Assessment: Shrimp and salad for dinner.

  • nossmf
    nossmf Posts: 12,088 Member
    Cardio: Elliptical - 1hr hills (800 calories)

    Food: Lunch - roast beef sandwich, Dinner - BBQ pork chops with potatoes
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and class this morning. At least it's not raining for a bit.

    Cardio: walk- 30 minutes (200 calories)

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

    Assessment: Taco Bell for dinner. Had Mexican pizza, steak burrito supreme and taco supreme.
  • nossmf
    nossmf Posts: 12,088 Member
    Cardio: Treadmill - 1hr hills (warmup, then incline from 10-20 degrees, x5 times) (785 calories, 3.1 miles, 2096 feet elevation climbed)

    Analysis: My bad knee is starting to complain about lack of leg day lifting; had terrible knee pain before I started lifting years ago, lifting magically made it go away, but only if I kept lifting without a break. All this cardio requiring leg movement has helped, but it's not the same, and my knee is starting to figure that part out. Good thing my rehab exercises seem to be progressing nicely and I'm still on pace to resume lifting in April.

    Food: Lunch - stroganoff, Dinner - spaghetti with side salad (no dressing) (my wife didn't feel up to eating Tuesday, so Thursday's stroganoff got served on Tuesday, and now Tuesday's spaghetti will be served tonight now that she's feeling better)

    Life: Have a weekend work shift for the first time in ages Saturday, so will take tomorrow off.
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. It's pretty quiet this morning because I believe a lot of people are going to try to get to the snow this weekend.

    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: 12,088 Member
    Cardio: Treadmill - 1hr hills (warmup, then incline from 10-20 degrees, x5 times) (785 calories, 3.1 miles, 2096 feet elevation climbed)

    Analysis: My son just broke up with his girlfriend, got blind drunk the other night and woke up still angry. So I pulled him along with me to the gym to get our sweat on, first by smoking him on my treadmill walk, then guiding him through a weightlifting regimen. Boy, I wanted to be the one throwing the iron around! I think it did him good, as he was calm in the hot tub after.

    Food: Lunch - burger and fries, Dinner - baked chicken with buttered noodles

  • nossmf
    nossmf Posts: 12,088 Member
    Food: Lunch - pork chops with potatoes, Dinner - flame-cooked hotdog with chips (and a protein shake since hotdogs contain virtually NO protein)
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule.

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

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

    Assessment: Chunky Campbell's soup for dinner.
  • nossmf
    nossmf Posts: 12,088 Member
    Food: Lunch - chicken strips with rice, Dinner - ribs with mashed potatoes
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kickboxing tonight. Rained this weekend so I just stayed home and rested.

    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. Just relaxed most of the day yesterday.

  • nossmf
    nossmf Posts: 12,088 Member
    Cardio: Elliptical - 1hr hills (800 calories)

    Food: Lunch - lasagna, Dinner - steak with stir-fried veggies and rice

    Weight: Still hoping to get below 180 by start of April, but this past week I only dropped a quarter pound, which ain't gonna cut it. Now I'm thinking that since my lifting in April will be light weights as I work my way back up, maybe I'll keep the cut going during April and do the switch over to eating more in May when I'll be back to full-on lifting.
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. Getting cold again.

    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.

  • runeddierun
    runeddierun Posts: 10 Member
    Nice to see posts in here…

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