"TLFC" exercise and accountability support!

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Replies

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

    I like myself unconditionally!

    Happy weekend! Leg day!!! Super hot today. I'll treat myself by going to watch the Flash today.

    Cardio: Walk/jog- 260 calories

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

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

    I like myself unconditionally!

    Happy weekend! Full schedule today. Just laundry and a little grocery shopping today.

    Cardio Walking/jog- 30min (260 calories)

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

    Assessment: Had Mexican last night for dinner.

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

    I like myself unconditionally!

    Happy Monday! Full schedule. With the holiday tomorrow, my schedule is light today.
    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
    Cardio: Pulling weeds 75 minutes

    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: Finally made a life-long goal of hitting 5x5 bench at 225. Even pumped out 8 reps (with a spotter) for the final set. Roar! Hitting the gym at 10am on a holiday weekend wasn't my best move, though, as the place was PACKED and had to wait multiple times to get access to the benches I needed.

    Food: Dinner - chili (been percolating for hours, house smells delicious)

    Life: How was the Flash movie, @ninerbuff?
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and kickboxing class this morning. Happy 4th of July!

    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.



  • ninerbuff
    ninerbuff Posts: 49,028 Member
    nossmf wrote: »
    Cardio: Pulling weeds 75 minutes

    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: Finally made a life-long goal of hitting 5x5 bench at 225. Even pumped out 8 reps (with a spotter) for the final set. Roar! Hitting the gym at 10am on a holiday weekend wasn't my best move, though, as the place was PACKED and had to wait multiple times to get access to the benches I needed.

    Food: Dinner - chili (been percolating for hours, house smells delicious)

    Life: How was the Flash movie, @ninerbuff?
    I liked the Flash. There were moments that I thought it was off with Ezra Miller, but Michael Keaton saved the movie for me.

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

    I like myself unconditionally!

    Happy Humpday! Full schedule and my long day. There's only about 8 people in the gym this morning at 5am. Usually there's about 25 to 30 working out at this time.

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

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

    Assessment: Spaghetti for dinner.
  • nossmf
    nossmf Posts: 12,073 Member
    Cardio: Elliptical - one hour hills (800 calories)

    Food: Dinner - chicken fajitas

    Gym: I hit the gym 10am Monday, had to battle dozens of people competing for equipment. Hit the gym 5am today, there were maybe 5 or 6 people in the gym, total.
  • 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: Homemade hamburgers for dinner.

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

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

    Analysis: The last couple workouts I've swapped out DB work for machine work on my isolations, specifically the fly's, curls and pushdowns. The fly's especially are FAR more intense when done with a machine, as DB fly's tend to lose tension on the pecs at the top of the movement, but the machine retains intensity through the entire range of motion. Been a while since I had DOMS in my chest, but that's exactly what's going on now, and I consider it a good thing.

    Food: Dinner - spicy peanut chicken with rice
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. So glad it's Friday. I need a break before Sunday after a restless night sleeping because I had a breakout of hives.

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

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

    Assessment Pork loin and vegetables 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: Dinner - lasagna with side salad
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Leg day!!! Will just clean and get my oil changed today.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Pork spareribs and vegetables for dinner.

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

    I like myself unconditionally!

    Happy weekend! Full schedule today. Just laundry and a little grocery shopping today.

    Cardio Walking/jog- 30min (260 calories)

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

    Assessment: Panda Express for dinner.
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule. Kickboxing tonight and working on losing again.

    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: Banged out 10 reps on my last set of bench presses (did 8 last time), was really on fire the whole workout.

    Food: Lunch - peanut chicken with rice, Dinner - spaghetti with side salad (no dressing)
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and kickboxing class this morning. A little mild till the weekend when it's over 100 degrees again.

    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

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

    Food: Dinner - Papa Murphy's pizza
  • 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: Steak and vegetables for dinner.
  • nossmf
    nossmf Posts: 12,073 Member
    Cardio: Elliptical - one hour hills (800 calories)

    Food: Lunch - spaghetti (no salad), Dinner - homemade fried chicken with sweet potato casserole
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kickboxing class. Busy again today.

    Cardio: Walk/jog- 260 calories

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

    Assessment: McDonald's for dinner.
  • nossmf
    nossmf Posts: 12,073 Member
    edited July 2023
    Weights: Upper Hypertrophy

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

    Food: Dinner - chicken empanadas
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. 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 Homemade spaghetti for dinner.
  • nossmf
    nossmf Posts: 12,073 Member
    Cardio:

    Grocery shopping - 90 minutes
    Walking dog - 30 minutes

    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: Thinking of swapping from my current 2x per week upper/lower to a different 4-day format: upper power, legs, push, pull. My legs develop just fine with once per week work, so splitting my upper hypertrophy day into push/pull days may let me do a few more exercises each week that I currently don't have the time to do.

    Food: Dinner - Hamburger Helper stroganoff
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Leg day!!! Too hot today to go out. I'll just stay in and kick it at home.

    Cardio: Walk/jog- 260 calories

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

    Assessment: KFC for dinner last night.

  • nossmf
    nossmf Posts: 12,073 Member
    Cardio: Pulling weeds for an hour+, filled two enormous trash bags. Some of the stalks were so thick they required grasping with a deadlift stance to pull out.

    Dinner: Homemade pizza
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule today. Hot again. Laundry and grocery shop today.

    Cardio Walking/jog- 30min (260 calories)

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

    Assessment: Sushi for dinner.
  • nossmf
    nossmf Posts: 12,073 Member
    I just realized, sometimes your posts have no signature line, sometimes they do. I was going to ask how you got the site to automatically include it, but now I'm thinking you just copy/paste when you think it useful.
  • ninerbuff
    ninerbuff Posts: 49,028 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kickboxing tonight. And it's gonna be hot!


    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

    Food: Dinner - baked chicken with buttered egg noodles

    Other: Nice new avatar image, @ninerbuff. Looking great!

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