"TLFC" exercise and accountability support!
Replies
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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.
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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.
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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! lol0 -
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.
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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: Taco Bell for dinner.
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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.
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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 stroganoff0 -
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
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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: Chicken adobo and bread for dinner.
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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.0 -
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.0 -
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.0 -
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.0 -
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.
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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.0 -
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.
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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: Taco Bell for dinner.
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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: Leftovers from a party last night.
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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.
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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.
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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 Collins0 -
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
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I'm not impressed with Drake London, but others are. Strong team except for WR, IMHO.0
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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: McDonald's for dinner.
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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.
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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.0 -
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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