"TLFC" exercise and accountability support!
Replies
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule and kickboxing class this morning. Hot 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.
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Weights: Lower Power
Deadlift 5x5
BB Hip Thrust 3x5
One-Leg Press 3x8
Seated Leg Curl 3x8
Calf Extension 4x12
Cable Crunch 3x10
Analysis: I've decided for now to NOT change my routine, in part because it seems to be working, but also because I enjoy both deadlifts and squats, but I do NOT want to do them in the same workout, while doing each one every other week would likely not help much either. So I'll keep doing what I've been doing, heavy deadlifts on Tuesday, moderate squats on Friday.
Food: Dinner - sloppy Joe's0 -
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: Panda Express for dinner.0 -
Cardio: Elliptical - one hour hills (800 calories)
Food: Dinner - Sloppy Joe's (swapped meals with last night, when I had sautéed summer sausage)0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kickboxing class. Happy Bday to my DD! Last year of being a teen!
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. Double quarter pounder with cheese.
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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: Between sets of pulldown I increased the weight by 10 pounds, went from a smooth set of 10 to barely completing a single rep. Figured that's odd, but dropped the weight back where it was, and my first rep was smooth again...but the second felt like I was trying to lift a ton, and the third rep was smooth again. That's when I realized there must be something up with the pulleys.
Food: Dinner - stir-fried steak and veggies with rice0 -
Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. New client on the list today.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment Chicken curry and rice for dinner.
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Cardio:
Grocery shopping - 90 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
Food: Dinner - parmesan pork chops with baked potatoes
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Hey gang,
I like myself unconditionally!
Happy weekend! Leg day!!! Going to Japan Town in SF today because DD has never been there and wants to go.
Cardio: Walk/jog- 260 calories
Strength: Quads- leg press, safety squats, hack squats, walking lunges. 4x12,10,8,6
Assessment: IHOP for dinner since power went out. I had a Classic burger with fries.
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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: Fruit and Ritz crackers for dinner cause I was full from lunch.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kickboxing class 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: Had Korean barbecue for dinner.
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Strength:
Cable row 5x5
Bench press 5x6, 6, 6, 6, 11, 1, 1, 1, 1
Analysis: Didn't plan on it when I hit the gym this morning, but it turned into a testing day. When I hit 11 reps on my final set of "5" (definitely time to increase weight), I figured why not see what I had in me for single reps, increasing by 10# each time. Finally failed just 10# shy of my lifetime PR, which is not bad since I haven't been training for 1RM for years. All the extra rest time between sets ate up the rest of my workout time, which is fine, I'll just consider it a deload week with lower volume than normal.
Food: Lunch - stir-fried steak with rice and veggies, Dinner - chicken gyros with baked fries0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule and kickboxing class this morning.
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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Exercise: None due to foot injury right before bed last night, will see how I'm feeling for tomorrow
Food: Lunch - pork parmesan with broccoli, Dinner - Taco Tuesday0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and my long day. An additional 2 clients added to my schedule.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, preacher curls, cable curls 4x12,10,8,6
Assessment: Homemade hamburger for dinner.
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Cardio: Elliptical - one hour hills (800 calories)
Food: Dinner - brown sugar chicken thighs with baked potatoes and mixed veggies0 -
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: Pork spareribs for dinner.0 -
Strength: 1RM Testing for Squats and Deadlift
Results: When I add my scores together with my bench from Monday, I officially get to remain a member of the 1,000 pound club for one more year:
Bench 265
Squat 385
Deadlift 365
Total 1,010
Yep, I'm one of those oddballs who continue to have a heavier squat than deadlift.
Jaw drop: There's a gal at the gym who just hit 38 weeks pregnant, and she's still showing up before 6am every morning to workout. And not just water aerobics or walking on a treadmill, but actual weightlifting.
Stupidity: After my 365 deadlift secured my 1,000 pound total, I felt I had one more pull in me. So I upped to 385 to match my squat, got set, actually got the bar six inches up, when my lower back said in no uncertain terms, "dude, WTF are you doing?" Dropped the bar, carefully unloaded everything, and hit the showers. Several hours (and a long commute) later, and my lower back is stiffening up nicely. Very little pain as yet, but stiff. So yeah, hope I enjoyed this round of testing, as it'll not happen again for a while. Also not hitting the gym tomorrow, nor spending time bent over pulling weeds this weekend, try to rest up as much as possible. Hopefully this is just a warning and not an actual injury, and I'll be fine to resume workouts come Monday.
Food: Last night's meal plan changed for the third time in a week. I'm thinking I'll start following your example, niner, by identifying what I DID have last night, rather than what I PLAN to have tonight. In which case, last night I had breakfast for dinner: French toast, scrambled eggs, bacon.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. Long day ahead.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment Spaghetti for dinner.
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Injury update: Sleep last night was hard to come by, and this morning I was definitely moving around like an old man, uber stiff and low-to-moderate pain. I've been keeping up on ibuprofen and microwave heating pads, and now early afternoon I'm walking around without a limp and only minimal stiffness, so despite the morning's discomfort I think I avoided any actual injury. But while part of me can't wait to get back in the gym, including deadlifts, another part of me is asking me to reexamine the "Do I NEED to deadlift" thread, start taking into account my age, since this is twice I've gotten hurt doing a deadlift in the last 8 months, the first time costing me several months of lifting, and this time to be determined. Doesn't matter if I enjoy it, if it has a higher chance of injury, pain and missed time. *grump*
Food: After the commute home last night, was far too stiff to stand in the kitchen and cook, so we ordered Pizza Hut, with pizza, wings and cinnamon sticks.0 -
Consider rack deadliftsInjury update: Sleep last night was hard to come by, and this morning I was definitely moving around like an old man, uber stiff and low-to-moderate pain. I've been keeping up on ibuprofen and microwave heating pads, and now early afternoon I'm walking around without a limp and only minimal stiffness, so despite the morning's discomfort I think I avoided any actual injury. But while part of me can't wait to get back in the gym, including deadlifts, another part of me is asking me to reexamine the "Do I NEED to deadlift" thread, start taking into account my age, since this is twice I've gotten hurt doing a deadlift in the last 8 months, the first time costing me several months of lifting, and this time to be determined. Doesn't matter if I enjoy it, if it has a higher chance of injury, pain and missed time. *grump*
Food: After the commute home last night, was far too stiff to stand in the kitchen and cook, so we ordered Pizza Hut, with pizza, wings and cinnamon sticks.
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Hey gang,
I like myself unconditionally!
Happy weekend! Leg day!!! I bought a front squat harness so they are easier to control. Trying it today.
Cardio: Walk/jog- 260 calories
Strength: Quads- leg press, front squats, hack squats, walking lunges. 4x12,10,8,6
Assessment: Bonchon Korean fried chicken for dinner.
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Hey gang,
I like myself unconditionally!
Happy weekend! Full schedule today. Laundry and grocery shopping.
Cardio Walking/jog- 30min (260 calories)
Strength: Hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6.
Assessment: Sushi and fruit for dinner.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kickboxing class 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: Panera for dinner. Strawberry poppyseed salad with chicken.
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Weights: Upper Power
Bench Press 5x5
Chest-Supported Machine Row 5x5
DB Press <superset> DB Row 5x5
Seated Smith OHP <superset> BB Shrugs 3x8
Cable Pushdown <superset> Preacher Curl 3x8
Analysis: Think I dodged any major injury bullet. Hurt my lower back doing deadlifts Thursday, Friday was stiff without pain, Saturday was frankly miserable, but Sunday was almost like the injury never occurred. Felt good enough to hit the gym today, though I did make a couple accommodations to remove any lower-back strain by swapping the cable row for chest-supported machine row, and the DB OHP with a seated Smith version. Now to think how I'll change up tomorrow's leg day, starting with nixing the deadlifts, but per your advice, @ninerbuff, maybe including rack pulls, or maybe saving that for next week. Will depend in part on how my back feels after a day spent at my work desk sandwiched between a pair of long commutes.
Food: Dinner was roasted hotdogs and s'mores over a backyard burn pit. Low in protein, low in taste and satisfaction, but high in laughs and quality time with family.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule and kickboxing class this morning.
Cardio: Walking/jog- 260 calories
Strength: chest- incline chest press, machine flat bench, dips, machine flyes, cable crossovers. 4x12,10,8,6
Assessment: Popeye's chicken sandwich and fries
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Weights: Lower Power
Rack Pull 5x5
BB Hip Thrust 3x5
One-Leg Press 3x8
Seated Leg Curl 3x8
Seated Calf Extension 4x12
Cable Crunch 3x10
Analysis: Per your suggestion, @ninerbuff, I swapped out deadlifts for rack pulls. Since this is my first day trying them out, plus wanting to ease my lower back into lifting, I went light for most of my sets, only the final set getting up to within 10% of what I was pulling on deadlift. A couple observations: one, this is a short range of motion, and two, it felt really, really light, even on the final set. I've long known that my weak point in deadlifts was the first few inches off the ground, and that if I could get it to knee height then lockout was assured, but I hadn't realized just how much strength disparity there was. I also question whether my form was as locked in as I thought it was.
Food: Dinner last night was spaghetti with a side salad (no dressing).
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SInce the bottom part uses more hip flexors, glutes and quads, the lift from the knees only really stimulates the lower back, hamstrings and glutes at the top of the movement. So it's not uncommon to get the loads up on this but because the motion is shorter, there's actually less strain on the low back.Weights: Lower Power
Rack Pull 5x5
BB Hip Thrust 3x5
One-Leg Press 3x8
Seated Leg Curl 3x8
Seated Calf Extension 4x12
Cable Crunch 3x10
Analysis: Per your suggestion, @ninerbuff, I swapped out deadlifts for rack pulls. Since this is my first day trying them out, plus wanting to ease my lower back into lifting, I went light for most of my sets, only the final set getting up to within 10% of what I was pulling on deadlift. A couple observations: one, this is a short range of motion, and two, it felt really, really light, even on the final set. I've long known that my weak point in deadlifts was the first few inches off the ground, and that if I could get it to knee height then lockout was assured, but I hadn't realized just how much strength disparity there was. I also question whether my form was as locked in as I thought it was.
Food: Dinner last night was spaghetti with a side salad (no dressing).
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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: Homemade hamburger for dinner.
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Cardio: Elliptical - one hour hills (800 calories)
Food: Dinner - spicy tomato pork chops with green beans (new recipe found online, though the reality was very bland not spicy)0
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