"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 49,029 Member
    nossmf wrote: »
    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.
    I liked most of Marvel mini series. Watch the Werewolf by night one. Pretty good and different.


  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule this morning. Long day ahead. Looking forward to the weekend because I just bought a new weight belt squat attachment and will try it out for the first time tomorrow.

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

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

    AssessmentTaco Bell for dinner.

  • nossmf
    nossmf Posts: 12,073 Member
    Weights: Lower Hypertrophy

    Squats 4x15
    BB Step-Ups 3x12
    BB RDL 4x10
    Leg Extension 3x12
    Seated Leg Curl 3x12
    Calves Extend 4x12
    Suitcase Carry 3x40s

    Analysis: Since this workout takes less time than my upper power, I've moved the suitcase carries here. A fellow gym rat did one set of them also, but he also did a set of waiter's carries (holding the DB overhead) using half the weight but walking around the entire circumference of the gym.

    Food: Lunch - KFC sandwich, Dinner - sweet and sour pork with rice
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    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: Homemade hamburger


  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule. Just have to do laundry. Won't do much shopping because we're leaving for Japan on Wednesday.

    Cardio Walking/jog- 30min (260 calories)

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

    Assessment: Bonchon chicken for dinner.
  • nossmf
    nossmf Posts: 12,073 Member
    Food: Lunch - sweet and sour pork with rice, Dinner - crock pot chicken alfredo

    Travel: Geez, @ninerbuff, you just got back from international vacation not long ago, now you're off again? Really racking up the frequent flyer miles!
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday and Memorial day! Full schedule and kickboxing tonight!

    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
    nossmf Posts: 12,073 Member
    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

    Analysis: Felt like a beast, weights were flying around. Amazing how much better a workout is when you get enough sleep!

    Food: Lunch - McDonald's, Dinner - Buffalo chicken bites with rice

    NBA: Tonight we find out who my Nuggets are going to beat in the Finals. Whoever wins is going to be dead tired, where we've been resting for almost a week.
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Quick workout this morning then I'll go home and catch an Uber to the airport.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Panda Express for dinner.

  • nossmf
    nossmf Posts: 12,073 Member
    Weights: Lower Power

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

    Analysis: Solid workout.

    Food: Lunch - chicken sandwich, Dinner - pork parmesan with mashed potatoes

    NBA: Looks like we'll be taking down the Heat in the Finals. We'll try to do you proud, @ninerbuff.
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Spent most of it on the plane.

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

    Strength: none

    Assessment: Airplane food.

  • nossmf
    nossmf Posts: 12,073 Member
    Cardio: Elliptical - one hour hills (800 calories)

    Food: Dinner - French dip sandwiches

    Life: Tonight starts my first of two graveyard shifts, joy. There's a reason I accepted the day staff position, and avoiding mids was the single biggest factor! But the normal guy is attending a pair of funerals, so I'm sure he'd rather trade places with me. I'll just have to try to rein in my snacking...staying up late makes me hungry, and my diet falls to pieces during mid shifts.
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    edited May 2023
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Spent most of it on the plane.

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

    Strength: none

    Assessment: Airplane food.
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    edited May 2023

    Hey gang!


    I like myself unconditionally!

    Happy Thursday! First full day in Japan. I found a gym to go to so I'll continue workouts and run outside to explore the scenery.

    Cardio: Walk/jog- 260 calories

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

    Assessment: After all the food I ate at the airport, I skipped dinner.
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    edited June 2023
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Spent all day in Tokyo checking out points of interest. Especially the crosswalk that many see in movies or commercials.

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

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

    Assessment Sushi for dinner.



  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Leg day!!! Just bodyweight. I'm coming down with a cold.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Steak and soup last night.

  • nossmf
    nossmf Posts: 12,073 Member
    Yesterday:

    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: After a graveyard shift, I went to the gym to try to force my body back into the "awake in the day, asleep at night" routine. Turned out to be the opposite of Monday's workout; then I got bonus sleep and felt like an animal during the workout; this time I was short sleep, and my workout felt like a total grind. About halfway through I hit the proverbial wall and had to force myself to continue. Fortunately, all the heavy weights poised above me were already done for the day by that time.

    Food: Dinner - chili

    Tonight's Food: Dinner - beef empanada's
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! My niece has a swim meet and that's an all day affair. We'll just go out and eat later.

    Cardio Walking/jog- 30min (260 calories)

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

    Assessment: Ramen for dinner.
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang,I like myself unconditionally!

    Happy Monday! Loving Japan! The culture here is so nice and you have no fear walking around ( like in Oakland CA) just to see sights.

    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: Ramen for dinner.

  • nossmf
    nossmf Posts: 12,073 Member
    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

    Analysis: Is there anything which is simultaneously more motivating, yet deflating, then the guy at the bench press station next to you pressing over a hundred pounds heavier than you are?

    Food: Lunch - chili, Dinner - pork schnitzel with sweet potato casserole

    Life: Yesterday was my birthday, but because it fell on a Sunday I didn't go to the gym for my annual 1RM of the Key 3. Extrapolating from my current lifts using a 1RM calculator, theoretically I would still break the 1,000 mark at BW 190.
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! We're doing Disneyland in Japan today!

    Cardio: Walking/jog- 260 calories

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

    Assessment: Sushi for dinner.

  • nossmf
    nossmf Posts: 12,073 Member
    Weights: Lower Power

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

    Food: Lunch - BBQ pork chops with baked potatoes, Dinner - soy chicken strips with buttered noodles

    @ninerbuff: Have you been to the Hollywood Disneyland, that way you can compare the Tokyo version to one I've been to?
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Last day in Japan.😞 Disneyland here had less rides but they kill Disneyland CA with the Beauty and the Beast ride! Such a fun day there.

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

    Strength: none

    Assessment: Disney food.

  • nossmf
    nossmf Posts: 12,073 Member
    Cardio: Elliptical - one hour hills (800 calories)

    Food: Lunch - crock pot honey chicken with rice, Dinner - ground hamburger with rice

    Life: Due to budgetary constraints, no donuts today following my cardio. Without them, I'm going to be well under calorie budget for the day. After years of trying to always be below a certain threshold, it's odd now being faced with being under and NOT wanting to be.
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    nossmf wrote: »
    Weights: Lower Power

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

    Food: Lunch - BBQ pork chops with baked potatoes, Dinner - soy chicken strips with buttered noodles

    @ninerbuff: Have you been to the Hollywood Disneyland, that way you can compare the Tokyo version to one I've been to?

    Been to Disneyland in LA many times
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Last day in Japan. Fly back this afternoon.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Thai food for dinner.

  • nossmf
    nossmf Posts: 12,073 Member
    Weights: Upper Hypertrophy

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

    Analysis: On the advice of a friend, I swapped DB fly's for cable fly's. Holy smokes, what a difference! Had to lower the weight to complete the reps, and that squeeze at the middle point is brutal.

    Food: Lunch - pork schnitzel with sweet potato casserole, Dinner - chicken spaghetti with side salad
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule and I run today. Back in US yesterday and straight to work!

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

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

    Assessment Airplane food and KFC last night.
  • nossmf
    nossmf Posts: 12,073 Member
    Heading cross country early next week for the next 10 days to see my son graduate from Army boot camp as a soldier, something he's dreamt of for years. Likely no workouts for me during that time, lots of eating out, will have to watch my food selections. May or may not post throughout, depends on Wi-Fi signal (and since my laptop will be staying here, and I almost never post using my phone, there's that).
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Leg day!!! Work was good and I attended a couple of my students graduation yesterday.

    Cardio: Walk/jog- 260 calories

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

    Assessment:Homeade hamburger for dinner.

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