"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,964 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kickboxing class. The spring that helps to lift my garage door failed and snapped yesterday with my vehicle still in the garage. I was able to manually lift it, but my door is solid wood and weight almost 200lbs. It took me a lot of strength to push it up. Getting fixed today.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Flanken short ribs and salad.



  • ninerbuff
    ninerbuff Posts: 48,964 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. Long day today because of adding clients. Ex and daughter are gone for the weekend so I get the whole house to myself.

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

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

    Assessment Bonchon chicken and slaw for dinner.
  • nossmf
    nossmf Posts: 11,420 Member
    ninerbuff wrote: »
    The spring that helps to lift my garage door failed and snapped yesterday with my vehicle still in the garage. I was able to manually lift it, but my door is solid wood and weight almost 200lbs. It took me a lot of strength to push it up. Getting fixed today.

    So you're saying that years of lifting weights actually had a real-world application beyond just looking good? Say it ain't so! lol
  • ninerbuff
    ninerbuff Posts: 48,964 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Leg day!!! Clean the house today. Getting a massage as well.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Carl's Jr. for dinner.
  • ninerbuff
    ninerbuff Posts: 48,964 Member
    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: Taco Bell for dinner.

  • ninerbuff
    ninerbuff Posts: 48,964 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kickboxing class tonight. First day of school here and back to my yard duty at lunch time. Ugh, my naps will be shorter now.

    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: Taco Bell last night. I need to get back to cooking again.

  • nossmf
    nossmf Posts: 11,420 Member
    Cardio: One hour elliptical hills + one hour walking around grocery store

    Analysis: My daughter shipped out yesterday for Navy boot camp, so no more skipping gym time to spend time with her. Really wanted to lift today, but with me working a graveyard shift tonight which always involves tons of snacks in an effort to stay awake, figured doing cardio today was a better call.

    Food: Hamburger helper stroganoff
  • ninerbuff
    ninerbuff Posts: 48,964 Member
    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: Pork chops and salad

  • ninerbuff
    ninerbuff Posts: 48,964 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: Chicken adobo and bread for dinner.

  • ninerbuff
    ninerbuff Posts: 48,964 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: Chicken adobo and bread for dinner.
  • nossmf
    nossmf Posts: 11,420 Member
    Cardio: (Yesterday) Elliptical - one hour moderate intensity hills (650 calories)

    Weights: Upper Power

    Bench Press 5x5
    Cable Row 5x5
    DB Press <superset> DB Row 5 3x5
    Seated Smith OHP <superset> BB Shrugs 3x8
    Cable Pushdown <superset> Preacher Curl 3x8

    Analysis: First time lifting in a while, and totally felt it. Felt weak, tired quickly (only did 3 sets of DB press/row and skipped shrugs completely). But felt great to be hitting the iron again!

    Food: Grilled ribs last night. My future daughter-in-law volunteered to do the cooking since I was tired coming off my final graveyard shift, and normally she's an excellent cook. But something happened last night...mashed potatoes were lumpy, ribs were at first undercooked, then after placing back on the grill they caught fire and became OVERcooked, mac-n-cheese was dry... Choked down as much as I could to be polite, then chugged a protein shake before bed.
  • ninerbuff
    ninerbuff Posts: 48,964 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. 2nd longest day of the week for me.

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

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

    Assessment Chik Fil A for dinner. Plus I indulged in cheesecake.
  • nossmf
    nossmf Posts: 11,420 Member
    Weights: Lower Power

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

    Analysis: Today I maxed out the machine calf extension weight. If I want to go any heavier, I'm gonna need to do something else, like do calf extensions on the leg press machine.

    Food: Dinner last night was crock pot honey chicken with rice.
  • ninerbuff
    ninerbuff Posts: 48,964 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Leg day!!! Just cleaning and laundry today.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Pizza for dinner.
  • nossmf
    nossmf Posts: 11,420 Member
    Here's my day 1 starting lineups for my 4 FF teams:

    QB - Trevor Lawrence
    RB - Saquon Barkley, Javonte Williams
    WR - Ceedee Lamb, DeAndre Hopkins, Mike Williams
    TE - Travis Kelce
    Flex - Rachaad White

    QB - Josh Allen
    RB - Bijan Robinson, Javonte Williams
    WR - A.J. Brown, Ceedee Lamb, Mike Williams
    TE - Darren Waller
    Flex - Courtland Sutton (Alvin Kamara after his suspension ends)

    QB - Justin Herbert
    RB - Najee Harris, Rhamondre Stevenson
    WR - Tyreek Hill, Davante Adams, Marquez Valez-Scantling
    TE - Dalton Kincaid
    Flex - Michael Carter

    QB - Justin Fields
    RB - Austin Ekeler, Aaron Jones
    WR - Tyreek Hill, Brandon Aiyuk, D.J. Chark
    TE - Travis Kelce
    Flex - Dameon Pierce

    All my leagues are IDP (Individual Defensive Players) rather than team defenses. I also work with the auction format, which allows me to have multiple round-1 players on my roster if I can properly balance my finances elsewhere.
  • ninerbuff
    ninerbuff Posts: 48,964 Member
    nossmf wrote: »
    Here's my day 1 starting lineups for my 4 FF teams:

    QB - Trevor Lawrence
    RB - Saquon Barkley, Javonte Williams
    WR - Ceedee Lamb, DeAndre Hopkins, Mike Williams
    TE - Travis Kelce
    Flex - Rachaad White

    QB - Josh Allen
    RB - Bijan Robinson, Javonte Williams
    WR - A.J. Brown, Ceedee Lamb, Mike Williams
    TE - Darren Waller
    Flex - Courtland Sutton (Alvin Kamara after his suspension ends)

    QB - Justin Herbert
    RB - Najee Harris, Rhamondre Stevenson
    WR - Tyreek Hill, Davante Adams, Marquez Valez-Scantling
    TE - Dalton Kincaid
    Flex - Michael Carter

    QB - Justin Fields
    RB - Austin Ekeler, Aaron Jones
    WR - Tyreek Hill, Brandon Aiyuk, D.J. Chark
    TE - Travis Kelce
    Flex - Dameon Pierce

    All my leagues are IDP (Individual Defensive Players) rather than team defenses. I also work with the auction format, which allows me to have multiple round-1 players on my roster if I can properly balance my finances elsewhere.
    Your first team and second teams look the strongest. I'll post mine once I get them done. My own league draft isn't till the 3rd.




  • ninerbuff
    ninerbuff Posts: 48,964 Member
    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: Taco Bell for dinner.



  • ninerbuff
    ninerbuff Posts: 48,964 Member
    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: Leftovers from a party last night.
  • ninerbuff
    ninerbuff Posts: 48,964 Member
    ugh Trey Lance traded to the Cowboys. This can only be for a couple of reasons: Dak will get nixed if they can't to the NFC Championship, second Trey knows the offense in and out and Dallas can use that to beat them.

  • ninerbuff
    ninerbuff Posts: 48,964 Member
    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 for dinner.



  • ninerbuff
    ninerbuff Posts: 48,964 Member
    One of my leagues

    Trevor Lawrence
    Chris Olave
    Drake London
    Bijon Robinson
    Tony Pollard
    Evan Engram
    Rhomandre Steven
    DEN
    Young Wei Koo

    Diontae Johnson
    James Cook
    Antonio Gibson
    Jalen Warren
    Skyy Moore
    Nico Collins
  • nossmf
    nossmf Posts: 11,420 Member
    Weights: Upper Power

    Bench Press 5x5
    Cable Row 5x5
    DB Press <superset> DB Row 5x5
    Seated Smith OHP <superset> BB Shrugs 3x8
    Cable Pushdown <superset> Preacher Curl 3x8

    Analysis: Full night sleep, figured I'd try the heavy day again. Got through the entire workout this time. Had to cut the preacher curl weight in half, though, as the preacher machine was broken so I used the free weight preacher station instead, and the stabilizer muscles objected mightily.

    Food: Spaghetti with side salad last night
  • nossmf
    nossmf Posts: 11,420 Member
    I'm not impressed with Drake London, but others are. Strong team except for WR, IMHO.
  • ninerbuff
    ninerbuff Posts: 48,964 Member
    nossmf wrote: »
    I'm not impressed with Drake London, but others are. Strong team except for WR, IMHO.
    With Derek Carr throwing him the ball I think he'll be much better.


  • ninerbuff
    ninerbuff Posts: 48,964 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: McDonald's for dinner.


  • nossmf
    nossmf Posts: 11,420 Member
    ninerbuff wrote: »
    With Derek Carr throwing him the ball I think he'll be much better.

    He would...except Drake London is in Atlanta, and Derek Carr is in New Orleans...
  • nossmf
    nossmf Posts: 11,420 Member
    Weights: Lower Power

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

    Food: Dinner last night was leftover honey chicken and rice.
  • ninerbuff
    ninerbuff Posts: 48,964 Member
    nossmf wrote: »
    ninerbuff wrote: »
    With Derek Carr throwing him the ball I think he'll be much better.

    He would...except Drake London is in Atlanta, and Derek Carr is in New Orleans...
    oops. My bad, I was thinking of Olave. Yeah, Drake is a reach but I can always sub him out with Diontae

  • ninerbuff
    ninerbuff Posts: 48,964 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: Steak and vegetables for dinner.
  • ninerbuff
    ninerbuff Posts: 48,964 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. Long day today. Will nap later.

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

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

    Assessment Leftovers for dinner.

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