"TLFC" exercise and accountability support!

nossmf

Cardio: Elliptical - one hour hills (800 calories)

Playoffs: Nuggets are one win away from advancing to the western conference finals. We've never made it to the NBA Finals...could this be the year?

Food: Lunch - spicy peanut chicken with rice, Dinner - sautéed summer sausage with cinnamon toast and veggies

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! Full schedule and kickboxing class this morning. Live to fight another game! Onto LA and hopefully make it to a game 7!

Cardio: Walk/jog- 260 calories

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

Assessment: Homemade hamburger for dinner.

nossmf

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: Felt a slight tweak in my elbow tendon for the first time in weeks, and it wasn't when I was gripping and pulling, but rather when I was doing the lateral DB raises. Currently I raise with wrists facing down, which upon reflection means maximum torque is being placed on my arm, especially my wrist extensors, which are connected to the elbow tendon in question. I wonder if by twisting my wrist one way or the other I can avoid an issue going forward.

Food: Lunch - chicken strips with egg noodles, Dinner - hamburger stroganoff

NBA: Saw a stat on the TV during my workout that the Warriors are 8-2 under their current head coach in playoff elimination games, so I wouldn't count them out just yet.

ninerbuff

nossmf wrote: »

Cardio: Elliptical - one hour hills (800 calories)

Playoffs: Nuggets are one win away from advancing to the western conference finals. We've never made it to the NBA Finals...could this be the year?

Food: Lunch - spicy peanut chicken with rice, Dinner - sautéed summer sausage with cinnamon toast and veggies

I'm hoping for a Nuggets/Warriors Conference Championship!!!!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF! Full schedule this morning. Do or die! Let's give LA their first home playoff loss!!!!

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

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

Assessment Panda Express for dinner.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Leg day!!! Warriors season is over now and it's onto just the 49ers camp and Giants baseball now.

Cardio: Walk/jog- 260 calories

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

Assessment: Popeye's chicken sandwich and fries for dinner.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Full schedule. I spent a good amount of time yesterday doing my front yard and trimming all the hedges and bushes as well as cutting tree branches overhanging.

Cardio Walking/jog- 30min (260 calories)

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

Assessment: Pizza for dinner.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! Full schedule and kickboxing tonight! Tired this morning even though I went to bed early.

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.

nossmf

From Friday:

Cardio: Groceries walking - 1 hr

Weights: Lower Hypertrophy

Squats 4x15
BB Step-Ups 3x12
BB RDL 4x10
Leg Extension 3x12
Seated Leg Curl 3x12
Calves Extend 4x12

Analysis: My usual machine for doing calves was in a section of the gym roped off for maintenance, so I jumped on a different calf machine. At first I couldn't believe how weak I was, until my brain caught up to the physics of the machine. Instead of my normal pulley-based machine where only my feet move at the ankles, this one had me sitting on a bicycle-looking seat with my entire body being lifted every rep, meaning a portion of my body weight every rep, so of course I had to lower the additional weight added. Doh!

Food: Dinner - baked salmon with rice and broccoli

nossmf

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: Ok, think I'm starting to actual encounter the benefits of taking creatine, as the weights are continuing to fly around despite increasing them each of the last two weeks. Am going to have to be extra cautious going forward that I don't get overconfident and increase too far too fast, which has caused me issues in the past.

Food: Lunch - hamburger stroganoff, Dinner - baked chicken with buttered noodles

Playoffs: Nuggets are favored over the Lakers to reach the NBA Finals, but you can never count out LeBron James.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! Full schedule and kickboxing class this morning. Conference championships start tonight. Heat and Nuggets are my picks.

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

Workout: None

Reason: Alarm clock didn't go off. Getting rather fed up with this clock. Was debating swapping today's heavy leg day into tomorrow's cardio slot, but since I'm still gonna hit legs on Friday, I reckon I'll just keep the cardio tomorrow and skip deadlifts this week.

Food: Lunch - chicken strips and rice, Dinner - Taco Tuesday

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! Full schedule. So happy the Nuggets pulled it off last night even with AD dropping 40.

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

Cardio: Elliptical - one hour hills (800 calories)

Playoffs: Nuggets are up 1-0. Tried to give it away at the end, but we held on. Jokic had 21 boards, that's insane. Almost as insane as him NOT getting NBA MVP again this year, but if we win out, I'm sure he'll happily settle for NBA Finals MVP.

Food: Lunch - Burger King, Dinner - fried chicken with sweet potato casserole (add in donuts for breakfast, and I gotta say, combining bulking plus cardio day equals a sweet day of eating!)

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! Full schedule and kickboxing class this morning. It's been heating up in the afternoons after cool in the morning.

Cardio: Walk/jog- 260 calories

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

Assessment: Panda Express for dinner.

nossmf

Weights: Upper Hypertrophy

Incline Bench Press 4x12
Incline DB Fly 3x12
BB Row 4x10
Pulldown 3x10
Machine Lateral Raise 4x12
DB Curl <superset> Lying DB Extend 3x10
Perloff Press 3x15sec

Analysis: Found a little-used machine at my gym for working lateral delts, has you sit, place your outer elbows against the inside of a padded arm, grip a handle with elbow bent 90 degrees, and raise elbows to the side. Zero strain on my elbow tendon, was able to double the weight I use pain-free. Score!

Food: Lunch - spicy peanut chicken with rice, Dinner - sloppy Joe's

Movies: Have to wait to see Guardians of the Galaxy 3 until it comes out on Disney+, as my wife wants to see Fast and Furious 10 tomorrow and our entertainment budget is limited. Can't complain, though, as I got to see Dungeons & Dragons in theater, loved it.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF! Full schedule this morning. LA loses again!!!! Yes!!!!

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

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

Assessment Homemade hamburger for dinner.

nossmf

Cardio: Grocery shopping, pushing a loaded cart around - 1 hr

Food: Lunch - KFC sandwich, Dinner - Whataburger

Movie Watch: Taking wife to see Fast X tonight on date night. She's obsessed with the series, I am morbidly curious what insane stunt is going to top the last movie.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Leg day!!! Heat win again! Just cleaning the house today.

Cardio: Walk/jog- 260 calories

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

Assessment: Taco Bell for dinner.

nossmf

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 balk during the last set of squats, but I was able to work through it after a bit of massage, and the rest of the workout was unhindered.

Food: Lunch - Little Caesar's pizza, Dinner - French toast and scrambled eggs and bacon

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Full schedule. Had fun watching Denver kick the Lakers *kitten* again in the 4th. Lakers are good for 3 quarters. Then age catches up with them.

Cardio Walking/jog- 30min (260 calories)

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

Assessment: Pancit for dinner.

nossmf

Food: Lunch - grilled cheese and tomato soup, Dinner - homemade pizza

Life: Today my little girl turns 18 years old, she graduates high school this coming Wednesday, and then she plans to enlist in the Navy. I'm stuck somewhere between proud and in denial.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! Full schedule and kickboxing tonight! Celtics lost again!!!! I'm loving that LA and Boston are getting trounched!

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.

nossmf

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: Ran out of time for the suitcase carry, but otherwise everything went great!

Food: Lunch - baked chicken with buttered noodles, Dinner - steak stir fry with rice and veggies

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! Full schedule and kickboxing class this morning. Lakers get swept!!!! Love it!!!! Now let's see Miami do the same!!!

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 3x8
Seated Leg Curl 3x8
Calf Extension 4x12
Cable Crunch 3x10

Analysis: Increased the deadlift weight enough to where my grip strength will soon be the limiting factor rather than my legs/back. Don't want to use wrist straps if I can avoid it, I don't intend to go back to doing triples or singles any more (growing timidly risk-averse in my old age?). Already do mixed grip over/under, and it's only the last rep each set which proves challenging. Think I'll use my grip as the standard to know when to increase weight again, as in don't go up unless my grip feels strong as well as my posterior chain.

Food: Lunch - homemade pizza, Dinner - pork parmesan with mashed potatoes

NBA: I haven't watched more than a few minutes of any NBA game in decades, not since Jordan retired (the second time). But with the Nuggets making it to the NBA Finals for the first time ever, and Jokic playing at an MVP level giving hope we just may win the whole thing, I may have to tune in for a game or two.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! Full schedule. Was hoping the Heat would sweep. Wait till tomorrow now.

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

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

Assessment: Pork chop and salad for dinner yesterday.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! Full schedule and kickboxing class this morning. Just got a new weight belt squat attachment and will try it on Saturday! Let's see if Miami closes it out tonight in Boston!

Cardio: Walk/jog- 260 calories

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

Assessment: Pizza for dinner. I always end up eating more when we have it.

nossmf

From yesterday:

Cardio: Elliptical - one hour hills (800 calories)

Food: Dinner - home grilled hamburgers

Life: Yesterday was my daughter's official graduation, walking across the stage, all that. Big class... 493 kids... so between all the names, plus speeches, plus musical presentations, plus delays from the metal detector at the city auditorium entrance, and the whole thing took almost 5 hours. Was greatly regretting not eating lunch before, but I guess hunger helped season the burgers to taste even better than normal.

nossmf

Weights: Upper Hypertrophy

Incline Bench Press 4x12
Incline DB Fly 3x12
BB Row 4x10
Pulldown 3x10
Machine Lateral Raise 4x12
DB Curl <superset> Lying DB Extend 3x10
Perloff Press 3x15sec

Analysis: A group of us at the gym sometimes find little challenges for each other in the weight room. Today's centered around the lateral DB raise. Pick a DB half the weight you normally use, raise both arms out. Hold one arm in place, extended, while the other arm does five reps, then hold it in place while the first arm matches. Repeat doing four reps, 3-2-1, before finally putting the weights down to rest. That's one set. I didn't take part now that I use the machine for lateral raises instead of DB's on account of my elbow, but I did join the laughter at this monster of a man complaining about using such light weights, then the look on his face as he had to grind out the last few reps.

Food: Lunch - steak stir-fry with rice, Dinner - spaghetti with side salad

Marvel: Making steady progress working my way through the various Marvel products on Disney+. Finally saw Black Panther 2 (didn't like it) and Ant Man 3 (did like it), and have finished several mini-series: Wandavision, Loki, Falcon and the Winter Soldier, She Hulk and now Hawkeye. Next up: Ms. Marvel, not because I'm interested, but because it'll lead into Captain Marvel 2 which comes out soon.