"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule today. After work I have to do laundry and mow my lawn. At least school is over so I don't have to do yard duty for the next couple of months and can focus more on a little extra training.

    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. I had a burrito supreme fresco and mexican pizza.

  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule. No more yard duty till end of August so I'll expand my opening at gym a little more. And I gained a few pounds in Japan, so I'll have to work a little to get my weight back down

    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: Chicken salad for dinner.

  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and kickboxing class this morning. Lol, I already miss Japan.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Pork loin and corn for dinner.
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and my long day.

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

    Strength: biceps- barbell curls, preacher curls, cable curls 4x12,10,8,6

    Assessment: I ate 2 donuts yesterday which affected what I ate the rest of the day.
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kickboxing class.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Salad and ramen for dinner.
  • mychellelynne
    mychellelynne Posts: 122 Member
    Wednesday:

    Cardio: 58 minutes of Walking, brisk pace

    Strength: None today. Fighting a cold.

    Assessment: Good. Stayed within my calorie and macro limits. Feeling under the weather so fighting the urge to eat comfort foods.
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. 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 McDonald's for dinner.
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Leg day!!! Really tired and will nap when I get home.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Panda Express

  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule today. Happy Father's day! Will watch my daughter's recital today then go see my dad and FIL later after work.

    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
    ninerbuff Posts: 49,028 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule. Got up late this morning and had to try to rush my workout before training clients.

    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: Filipino party food. At least I didn't overeat.


  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and kickboxing class this morning. At least it's a short day today.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Pork chop and corn.
  • nossmf
    nossmf Posts: 12,073 Member
    Yesterday:

    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: Back at the gym after taking last week off. My bench and cable rows went great, but had to back off the weight on my DB work due to fatigue.

    Food: Dinner - homemade pizza

    Life: Back from Georgia to celebrate my son graduating from Army basic and infantry training. Twenty-two hours drive there, three days in the Georgia heat and humidity with my son until his military leave ended and he was back to work, 22 hours drive back.
  • 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 - roast beef sandwich, Dinner - steak with broccoli and baked potato

    Food 2: Soon as I got back from Georgia on Saturday, I went grocery shopping, to include my preferred meal for Father's Day Sunday. However, when I woke up, I was told in no uncertain terms that I was supposed to stay in pajamas, in bed watching TV, all day until I was allowed to come downstairs. The kids cleaned the house, fixed dinner, walked the dog, everything. So, the food I would've prepared on Sunday got two more days to marinate, and should be simply delicious on the grill tonight!
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and my long day. Expanded my workday so it's even longer now.

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

    Strength: biceps- barbell curls, preacher curls, cable curls 4x12,10,8,6

    Assessment: Just salad and a little chicken last night. Oh and peanut butter!

  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kickboxing class. NBA draft tonight!!!!

    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.
  • nossmf
    nossmf Posts: 12,073 Member
    Yesterday:

    Cardio: Elliptical - one hour hills (800 calories)

    Food: Dinner - sautéed summer sausage

    Life: No workout today, had to be in the office extra early to conduct an evaluation of one of my trainees to see if he was ready to be certified (he passed).

    NBA: Never mentioned how Denver won the championship during my vacation. I actually watched a few minutes of action for the first time in decades.
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. It's been a challenging week for work. New clients and an expanded schedule.

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

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

    Assessment Taco Bell for dinner.
  • nossmf
    nossmf Posts: 12,073 Member
    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

    Food: Dinner - hotdogs roasted over a burn pit with s'mores
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Leg day!!! Have to mow the lawn today.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Flanken short ribs and rice for dinner.


  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule today. Finally mowed my lawn.

    Cardio Walking/jog- 30min (260 calories)

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

    Assessment:Popeye's for dinner.
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule. Up and ready to start a new week!

    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 last night 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 today!

    Food: Lunch - grilled steak with broccoli, Dinner - homemade chicken gyro (first time making it, wish me luck)

    Life: Grass isn't ready for mowing, but my rock beds have sprouted impressive collections of weeds. Spent an hour yesterday removing from one half of the front; tonight will get the other half, and sometime in the week to come I'll tackle the back.
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and kickboxing class this morning. Suppose to heat up this week.

    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: 12,073 Member
    Weights: Lower Power

    One-leg press 3x8
    Deadlift 5x5

    Analysis: Had to be in the office early this morning, only time to do half a workout. Normally I would prefer to do deadlifts first, but all 8 squat racks were in use when I got to the gym, literally just minutes after opening, so the leg press served as my warmup to allow me to skip some deadlift sets and get to working weight faster.

    Food: Lunch - stir-fried chicken and veggies with rice, Dinner - Taco Tuesday
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and my long day. It's about to get really hot this week.

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

    Strength: biceps- barbell curls, preacher curls, cable curls 4x12,10,8,6

    Assessment: Ugh. Client brought me banana cream pie and I couldn't turn it down.

  • nossmf
    nossmf Posts: 12,073 Member
    Yesterday:

    Cardio: Elliptical - one hour hills (820 calories)

    Food: Dinner - French toast, scrambled eggs, bacon
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kickboxing class. Long day yesterday so I was beat. I sleep well though.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Homemade spaghetti for dinner.
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. Starting to heat up already. Looking forward to starting July!

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

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

    Assessment Pizza for dinner
  • 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

    Food: Dinner - baked salmon with rice

  • 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: Been since May 26 since I last did this workout.

    Food: Lunch - KFC sandwich, Dinner - Tacos

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