"TLFC" exercise and accountability support!

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Replies

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

    I like myself unconditionally!

    Happy Monday! Going into city to meet up with someone.

    Cardio: walking around

    Strength: shoulders- shoulder press, dumbbell side laterals, high elbow rear pulls.

    Assessment: Ate a fusion Korean dinner.

  • ninerbuff
    ninerbuff Posts: 48,985 Member
    edited April 2023

    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Went to SM Seaside city mall in Cebu and it was nice. So many US stores in there like Cinnabon, Dunkin Donuts, Krispy Kreme, etc. Had a good lunch.

    Cardio: walking

    Strength: chest- incline dumbbell chest press, machine chest press, dips. 4x10

    Assessment: Chicken fettuccine for dinner.

  • nossmf
    nossmf Posts: 11,627 Member
    Cardio: Walking - 2 miles

    Lifting: Day 5 of Return to Lifting Following Layoff

    60% 1RM
    Bench 2x5
    Squat 2x5
    Pushdown 2x10

    Analysis: Upper body still felt like warmup weights, but it was nice doing two sets instead of just one. Squats felt like actual lifting, which was nice, though at this weight I'm normally doing sets of 20, not sets of 5.

    Food: Lunch - chicken strips with rice, Dinner - baked chicken with noodles

  • nossmf
    nossmf Posts: 11,627 Member
    Cardio: Walking - 1.5 miles

    Lifting: Day 6 of Return to Lifting Following Layoff

    60% 1RM
    Deadlift 2x5
    Pulldown 3x10
    Preacher Curl 3x10

    Food: Lunch - Firehouse subs, dinner - chicken casserole
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! A day of relaxing. I'm having such a great time here.

    Cardio: walking

    Strength: biceps- barbell curls, dumbbell curls. 4x10

    Assessment: McDonald's for dinner.

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

    I like myself unconditionally!

    Happy Thursday! My second to last day here and trying to take in a little more before I leave back to US.

    Cardio: walking

    Strength: back- pulldowns, bent over barbell rows. 4x10

    Assessment: Korean buffet
  • nossmf
    nossmf Posts: 11,627 Member
    Cardio: Grocery shopping - 2+ hrs pushing a laden cart around

    Lifting: Day 7 of Return to Lifting Following Layoff

    60% 1RM
    BB OHP 2x5
    Incline Bench Press 3x10
    DB Lateral Raise 3x10

    Analysis: Doing more sets is nice, but I'm still edgy to start actually pushing more weight. Ran into a lifting buddy who commented how much I'd slimmed down since he last saw me 4 months ago. I'm happy with how much slimmer my gut is, but less than thrilled my arms followed suit. Working to fix that second issue, though.

    Food: Lunch - KFC chicken sandwich, Dinner - steak with rice and stir-fried veggies
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! My last day here before leaving tonight.😞 I really enjoyed my time and know I could easily live here.

    Cardio: walking

    Strength: triceps- close grip bench, dumbell overhead extensions 4x10

    Assessment Korean BBq for dinner.

  • nossmf
    nossmf Posts: 11,627 Member
    Lifting: Day 8 of Return to Lifting Following Layoff

    60% 1RM
    Squat 2x5
    Bench 2x5
    Preacher Curl 3x10

    Analysis: Looking forward to next week, when I get to do 3 sets at 70% of 1RM. Will actually feel like a lifting session then.

    Food: Sloppy Joe's
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Spending all day flying back to California.

    Cardio: none

    Strength: none

    Assessment: I have a 9 hour layover in Korea.

  • nossmf
    nossmf Posts: 11,627 Member
    And despite not doing anything but sit all day, you'll still be physically exhausted when you get home.

    Glad to hear it was a good trip, you needed it. Good luck facing the scale to see what kind of damage all that food did!
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Spending all day flying back to California.

    Cardio: none

    Strength: none

    Assessment: I have a 9 hour layover in Korea.



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

    I like myself unconditionally!

    Happy weekend! Back to work! It feels great to be back where I love to be...........my gym!!!!

    Cardio Walking/jog- 30min (260 calories)

    Strength: none

    Assessment: Korean BBQ for dinner again.

  • nossmf
    nossmf Posts: 11,627 Member
    Lifting: Day 9 of Return to Lifting Following Layoff

    70% 1RM
    Bench 3x5
    Squat 3x5
    Pushdown 3x8

    Analysis: Weights finally heavy enough to actually feel like a workout, albeit a short one. Felt strong, though the squats were admittedly heavier than I've lifted in over a year, as I was focusing on high-rep squat routines, not high-weight-low-rep like today. Next week calls for increasing the weight still further; definitely will on the bench, not decided if I will for the squat.

    Food: Lunch - steak with rice and stir-fried veggies, Dinner - fire-roasted hotdogs with s'mores

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

    I like myself unconditionally!

    Happy Monday! Full schedule and kickboxing tonight! Back at my routine and I can tell I slacked off because my workout was harder than usual.

    Cardio: Walk/jog- 260 calories

    Strength: shoulders- shoulder press, dumbbell side laterals, high elbow rear pulls, facepulls, cable side laterals 4x12,10,8,6

    Assessment: Sushi for dinner.

  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and kickboxing class this morning. I can feel the effects of being out 2 weeks of no instruction. My cardio was down a little and I feel it in my legs today.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Steak and salad for dinner.

  • nossmf
    nossmf Posts: 11,627 Member
    Lifting: Day 10 of Return to Lifting Following Layoff

    70% 1RM
    Deadlift 3x5
    Pulldown 3x8
    Preacher Curl 3x8

    Analysis: I really need to develop the appropriate calluses for lifting soon. Those deadlifts simultaneously destroyed my hands while feeling great everywhere else.

    Food: Lunch - BBQ pork chops with sautéed red potatoes, Dinner - Taco Tuesday
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule. Whew after a couple of weeks off, I'm feeling the soreness of my REGULAR workouts now that I'm back.

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

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

    Assessment: Pork loin and salad for dinner last night.
  • nossmf
    nossmf Posts: 11,627 Member
    Cardio: Elliptical - one hour hills (800 calories)

    Analysis: Stayed up late helping wife with college, went to sleep coughing with the start of a cold, almost chucked my alarm clock across the room when it rang after only 4 hours sleep. But I guess I've developed a little bit of discipline, as I made it to the gym for cardio anyway. And since I'm in muscle-gain phase, not fat-loss, I got to eat back all those calories burned. With protein needs already met, I got to hit up the donut shop on the way to work.

    Food: Lunch - chicken strips with rice, Dinner - fried chicken with sweet potato casserole
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kickboxing class this morning. Finally back into routine.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Pizza last night for dinner.

  • nossmf
    nossmf Posts: 11,627 Member
    Lifting: Day 11 of Return to Lifting Following Layoff

    70% 1RM
    BB OHP 3x5
    Incline Bench Press 3x8
    DB Lateral Raise 3x8

    Analysis: Started putting together my routine for after my "Return to Lifting" is finished next week. Opted to look into PHUL, opened a half dozen websites to compare the routines. Turns out all of them were virtually identical, from exercise selection to sets/reps scheme, like they never bothered to make their own version and simply copy-pasted from somebody else. I intend to tweak and make it my own (starting with NOT doing squats on leg-power day, only on leg-hypertrophy day).

    Food: Lunch - steak with rice and stir-fried veggies, Dinner - ham with fries
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule this morning. So glad it's Friday.

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

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

    Assessment Coconut curry chicken and rice for dinner.

  • nossmf
    nossmf Posts: 11,627 Member
    Lifting: Day 12 of Return to Lifting Following Layoff

    Squat 3x5x80%
    Bench 5x70%, 3x80%, 1x90%
    Preacher Curl 3x8,6,4,1

    Analysis: Although the original plan was for 4 weeks (16 sessions) of gradual return to lifting, I'm declaring today the final day. I felt strong, strong enough to hit my pre-injury weights on bench and actually set a lifetime PR on preacher curl. Starting Monday, I will begin my new regular routine with full sets/reps volume on a variety of exercises. The one concession I will make to recovery is that every weight will start at 75% of pre-injury levels. I expect the first few weeks to include regular increases in weights each week.

    Food: Spaghetti with side salad
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Finally get to squat and leg press heavy. And a peer left his safety squat bar here to use, so I'll be using it!

    Cardio: Walk/jog- 260 calories

    Strength: Quads- leg press, safety squats, hack squats, walking lunges. 4x12,10,8,6

    Assessment: Panda Express for dinner.
  • nossmf
    nossmf Posts: 11,627 Member
    Cardio: Filling Bagster* bag with assorted junk

    Analysis: Received notice from the city that an "anonymous" neighbor had complained about how much junk we had on our property, that it was impacting the beauty of the city or some such. My son cleaned up the front as viewable by the street by tossing everything over the fence into our side/back yard, but apparently that wasn't good enough, as we got a second notice from the city to clean it all up or else get fined by the city. So we got a Bagster to fill up, have to pay through the nose for the garbage company to come pick it up. And to make things perfect, it snowed overnight. Sure would love to learn who "anonymous" is and what's up their craw.

    Food: Lunch - chicken strips with rice, Dinner - pot roast
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule. Hopefully Warriors win tonight to continue the series!

    Cardio Walking/jog- 30min (260 calories)

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

    Assessment: Taco Bell for dinner

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

    I like myself unconditionally!

    Happy Monday! Full schedule and kickboxing tonight! Still a little sore from my leg workout Saturday.

    Cardio: Walk/jog- 260 calories

    Strength: shoulders- shoulder press, dumbbell side laterals, high elbow rear pulls, facepulls, cable side laterals 4x12,10,8,6

    Assessment: Sushi for dinner. Warriors won so it's a new series!



  • nossmf
    nossmf Posts: 11,627 Member
    Weights: Upper Power

    Bench Press 5x5
    Cable Row 5x5
    DB Press <superset> DB Row 3x5
    DB OHP <superset> DB Shrugs 3x8
    Cable Pushdown <superset> Preacher Curl 3x8

    Analysis: All weights reduced 20-30% from the last time I did them pre-injury, and they felt like they were flying up. Tons of energy, no pain or stiffness anywhere. Today was all about making sure I could handle the increased volume of a full routine, and early results say total success.

    Food: Lunch - fried chicken with sweet potatoes, Dinner - meatloaf with mashed potatoes

    Local Sports: Not a fan of NBA or NHL, but my hometown Nuggets lead their first-round playoff series 3-1, and the Avalanche are up 2-1 in defense of their Stanley Cup, so the mood around here is pretty positive.
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and kickboxing class this morning. I was suffering from soreness yesterday from leg workout over the weekend. It's way better this morning.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Steak and salad for dinner.


  • nossmf
    nossmf Posts: 11,627 Member
    Weights: Lower Power

    Deadlift 5x5
    BB Hip Thrust 3x5
    One-Leg Press 3x10
    Seated Leg Curl 3x8
    Calf Extension 4x12

    Analysis: All the weights felt light except for the one-leg press. Need to check my notes from before, see if 5p meant 5 plates per side, or 5 plates total. I'm starting to think the latter...

    Food: Lunch - honey chicken and rice, Dinner - French toast and scrambled eggs