"TLFC" exercise and accountability support!
Replies
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Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule. Finally not sore in my legs anymore.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Pizza for dinner last night.
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Cardio: None
Analysis: Woke up on time to hit the gym before work, drove to the gym, parking lot is empty. Little sign on the door says they will not open at 5 as normal, but rather will open at 8 as a safety measure due to winter weather. Never mind there's not a lick of snow on the ground, forecast had called for some, so fine. But would it have killed them to send out a message to members, so we didn't show up only to discover we couldn't go in? Better yet, since the decision was obviously made the night before, how about sending out the message the night before, so people like me don't wake up absurdly early and take caffeine and thus not only can't get a workout in, but now can't go back to sleep? In this digital age, it should only take a couple clicks to send a mass text, so no excuse. Not happy...
Food: Lunch - chicken strips and rice, Dinner - French dip sandwiches and baked fries0 -
Man that sucks. Sorry for that. I've arrived at our gym a couple of times where I ended opening it up because the morning person overslept. We open at 4am and I'm there at usually at 5am.Cardio: None
Analysis: Woke up on time to hit the gym before work, drove to the gym, parking lot is empty. Little sign on the door says they will not open at 5 as normal, but rather will open at 8 as a safety measure due to winter weather. Never mind there's not a lick of snow on the ground, forecast had called for some, so fine. But would it have killed them to send out a message to members, so we didn't show up only to discover we couldn't go in? Better yet, since the decision was obviously made the night before, how about sending out the message the night before, so people like me don't wake up absurdly early and take caffeine and thus not only can't get a workout in, but now can't go back to sleep? In this digital age, it should only take a couple clicks to send a mass text, so no excuse. Not happy...
Food: Lunch - chicken strips and rice, Dinner - French dip sandwiches and baked fries
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kickboxing class this morning. The week's been great so far. And picked up a new client as well.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns, 4x12,10, 8, 6.
Assessment: Korean fried chicken for dinner.
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Weights: Upper Hypertrophy
Incline Bench Press 4x12
Incline DB Fly 3x12
BB Row 4x10
Pulldown 3x10
Lateral DB Raise 4x12
DB Curl <superset> Lying DB Extend 3x10
Analysis: First time in a long time my back actually felt stronger than my chest, but I ascribe that more to my limited history doing incline presses. With practice getting in the groove, I expect the incline bench weights to increase faster than my BB rows.
Food: Lunch - spicy chicken sandwich and chips, Dinner - soy chicken with buttered noodles
Gym: Spoke to the gym receptionist about spreading the word of gym delays due to weather, turns out the gym DID spread the word at 6pm the night before the delay. Problem is they are dialed in with about a dozen social networking sites (Instagram, Twitter, etc) but don't send emails or phone texts. I may be the last person in America who does NOT have social media (outside of MFP). I do have an old Facebook account I no longer use, which I'm not sure if the gym uses or not since the poor girl's jaw was still on the floor about my lack of social presence. Will have to remember to check when I get home from work later. (If I can even remember my old password...)
NFL Draft: First round is tonight. Several years ago I was always on the couch watching the draft live on TV, but then they moved the first round to Thursdays when my church choir rehearsal meets, so I'm forced to catch up on things after. Not that my Broncos have a first round choice anyway, but still.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule this morning. It got hot so fast in a week.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment McDonald's for dinner. I need to cook more.
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@ninerbuff, a couple questions for ya:
One, do you do your workout as a giant circuit (12 reps on everything, go back for 10 reps, etc), or do all 4 sets on the first exercise before moving on and your notation is just a quicker way to represent they all had the same structure?
Two, if you are ready to increase the weight in multiple exercises, do you up both the same week, or do you increase one at a time in case the greater fatigue from the first is enough to prevent upping the second?0 -
Weights: Lower Hypertrophy
Squats 4x15
BB Step-Ups 3x12
BB RDL 4x10
Leg Extension 3x10
Seated Leg Curl 3x10
Calves Extend 4x12
Analysis: This workout is similar to what I used to do before, only at that time it was the only leg workout of the week and this one is the second this week. Even at lighter weights, I could feel slightly more fatigue than I would have expected. Have a feeling this second leg workout each week will increase weights at a slower pace than the other three workouts.
Food: Lunch - Whataburger (got introduced two weeks ago, instantly hooked), Dinner - Panda Express (school fundraiser)0 -
Each set is 12, 10, 8, 6 for each exercise. I complete one exercise doing each set.@ninerbuff, a couple questions for ya:
One, do you do your workout as a giant circuit (12 reps on everything, go back for 10 reps, etc), or do all 4 sets on the first exercise before moving on and your notation is just a quicker way to represent they all had the same structure?
Two, if you are ready to increase the weight in multiple exercises, do you up both the same week, or do you increase one at a time in case the greater fatigue from the first is enough to prevent upping the second?
Everything I do is by feel, so if I feel stronger, I'll bump the weight. And vice versa if I'm not feeling strong that day.
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Hey gang,
I like myself unconditionally!
Happy weekend! Got up really early this morning and am ready to hit legs.
Cardio: Walk/jog- 260 calories
Strength: Quads- leg press, safety squats, hack squats, walking lunges. 4x12,10,8,6
Assessment: Popeye's chicken sandwich for dinner.
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Food: Homemade pizza night! My kids love this night over all others, even the teenagers.0
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Hey gang,
I like myself unconditionally!
Happy weekend! Full schedule. So nervous today for the Warriors. I really want them to move on but unsure of how they've been playing as of late.
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
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Food: Chili!0
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kickboxing tonight! Warriors move on!!! I was a nervous wreck yesterday till the mid 4th quarter. Steph Curry is on another level.
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. Anyone that knows me, knows I can't stand ANY LA team so I'll be touting the "Beat LA" theme all week.
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Weights: Upper Power
Bench Press 5x5
Cable Row 5x5
DB Press <superset> DB Row 5x5
DB OHP <superset> DB Shrugs 3x8
Cable Pushdown <superset> Preacher Curl 3x8
DB Suitcase Carry 3x45sec
Analysis: Time to start upping weights as needed. Raise one superset weight due to necessity (the lower DB's were all in use), log marked to increase two others next week.
Food: Lunch - homemade pizza, Dinner - parmesan chicken with baked potato
Playoffs: Nuggets advance (up 1-0 Round 2), Avalanche's title defense over with a first-round knockout.
NFL Draft: Going into the draft, I felt the Broncos had holes at DT, C, LB and secondary. Draft picks filled everything but DT. Had a half-formed fear we'd trade away our 2024 draft to move up for somebody we didn't need, but fortunately we didn't. Swapped a late-round pick for TE Trautman from New Orleans, didn't really see a need for him. Next year we'll finally be picking in the first round again.
Fantasy Football: Compiling lists for my upcoming dynasty league rookie-only drafts. In one league I have the 1.1 pick, picking Bijan Robinson is a no-brainer. But I have three leagues to prepare, and this year's rookie crop looks like it'll be more WR-TE centric with fewer RB's worth grabbing early.
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule and kickboxing class this morning. Game one tonight vs Lakers. I HATE the Lakers with a passion so this series means a lot to me to win.
Cardio: Walking/jog- 260 calories
Strength: chest- incline chest press, machine flat bench, dips, machine flyes, cable crossovers. 4x12,10,8,6
Assessment: Pho for dinner last night.
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Weights: Lower Power
Deadlift 5x5
BB Hip Thrust 3x5
One-Leg Press 3x10
Seated Leg Curl 3x8
Calf Extension 4x12
Cable Crunch 3x10
Analysis: Increased the weights for everything except the one-leg press, which I actually DECREASED. My depth per rep was seriously lacking, so I sucked up my pride and cut the weight in half so I could do it proper again. Was mildly worried before starting whether my right grip would be able to handle things, as that was the elbow injured during, ironically enough, deadlifts. I needn't have worried, as my right grip was more than up to the task, while my LEFT grip was the one straining.
Food: Lunch - soy chicken with buttered noodles, Dinner - pork schnitzel with sweet potato casserole
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Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule. My long day and I'm already tired this morning. Warriors lost last night and it makes me anxious every time.
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.
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Cardio: Elliptical - one hour hills (800 calories)
Playoffs: Nuggets are up 2-0, and one radio analyst I listen to thinks they're now the favored team to make it to the NBA Finals out of the West.
Food: Lunch - buffalo boneless wings with rice, Dinner - home grilled hamburger
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Weights: Upper Hypertrophy
Incline Bench Press 4x12
Incline DB Fly 3x12
BB Row 4x10
Pulldown 3x10
Lateral DB Raise 4x12
DB Curl <superset> Lying DB Extend 3x10
Perloff Press 3x15sec
Analysis: Due to so many weights being used at the same time (busy morning), my incline bench working sets were done with a 45# on one side, a series of 10#'s on the other. Mathematically the two sides balanced, but it still felt psychologically different, especially with a mirror across the way looking rather ridiculous.
Food: Lunch - pork schnitzel with sweet potato casserole, Dinner - spaghetti with side salad
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kickboxing class this morning. Game 2 tonight for Warriors. Need the win.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns, 4x12,10, 8, 6.
Assessment: Steak and salad for dinner.
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Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule this morning. DUBS win!!!!!
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 for dinner.
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Weights: Lower Hypertrophy
Squats 4x15
BB Step-Ups 3x12
BB RDL 4x10
Leg Extension 3x12
Seated Leg Curl 3x12
Calves Extend 4x12
Analysis: Knee started to complain during squat warmups, but quickly settled down once I was actually warmed up.
Food: Lunch - burgers, Dinner - coq au vin (French chicken stew, I think...)
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Hey gang,
I like myself unconditionally!
Happy weekend! Leg day!!! Will watch "Guardians of the Galaxy" today!
Cardio: Walk/jog- 260 calories
Strength: Quads- leg press, safety squats, hack squats, walking lunges. 4x12,10,8,6
Assessment: Pizza for dinner.
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Hey gang,
I like myself unconditionally!
Happy weekend! Full schedule. Warriors got waxed yesterday and now tomorrow is another nail biting game. Also watched "Guardians of the Galaxy" and thought it was good entertainment.
Cardio Walking/jog- 30min (260 calories)
Strength: Hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6.
Assessment: Theater junk food and Thai for dinner last night. My weight is obviously up today, so I have to do a little extra work to burn off some of these extra calories I took in.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kickboxing tonight!
Nervous for tonight's game against the Lakers.
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. I actually went to bed at 9:30pm last night. That's early for me.
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Weights: Upper Power
Bench Press 5x5
Cable Row 5x5
DB Press <superset> DB Row 5x5
DB OHP <superset> DB Shrugs 3x8
Cable Pushdown <superset> Preacher Curl 3x8
DB Suitcase Carry 3x45sec
Analysis: Another week of marking to raise weights for next time. I'm back up to pre-injury weights.
Food: Lunch - roast beef sandwich and chips, Dinner - spicy peanut chicken with rice
Playoffs: Nuggets were up 2-0, now series tied 2-2. Danger of repeating past years where championship potential never even makes it to the Western Finals, let alone win it all.
Fantasy Football: All three leagues have now begun the rookie-only draft for my dynasty teams. Felt weird taking a TE in the first round, but at 1.8 all the top picks were already taken, and that's where my team needs were, so what can you do?
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule and kickboxing class this morning. Ugh down 1-3 versus the Lakers now. This is probably it because I don't have much faith in the team winning 3 in a row.
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.
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Weights: Lower Power
Deadlift 5x5
BB Hip Thrust 3x5
One-Leg Press 3x10
Seated Leg Curl 3x8
Calf Extension 4x12
Cable Crunch 3x10
Analysis: Deadlifts didn't hurt my hands this morning, not sure I should read anything into that. Not likely I suddenly have calluses I didn't last week; possible I positioned my hands just a quarter inch differently; most likely it's because different bars have different knurling patterns, and the bar I used today was different enough to not irritate my hands.
Food: Lunch - spaghetti (at work, no salad), Dinner - chicken fajitas
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Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule. Long work day today. Warriors last chance tonight to stay alive. Hopefully win the next 3 but I won't bet on it.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.
Assessment: Pork loin and green beans for dinner.
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