"TLFC" exercise and accountability support!

ninerbuff

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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