"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Leg day!!! Clean the house today. Getting my draft cheat sheets ready for tomorrow.

    Cardio: Walk/jog- 260 calories

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

    Assessment:Homemade hamburger for dinner.
  • nossmf
    nossmf Posts: 11,630 Member
    Cardio Thursday: One hour elliptical hills, RPE 6, 700 calories

    Cardio Saturday: One hour elliptical hills, RPE 7, 750 calories

    Analysis: If the machine is to be believed, I'm burning almost as many calories at RPE 7 using moderate intensity hills the entire time, as I used to with RPE 9 and hills which varied from low to high intensity and back again.

    Food: Stir-fried steak with veggies and rice last night
  • ninerbuff
    ninerbuff Posts: 48,985 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: Dinaguan and rice for dinner.
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday and Labor day! No class or clients in the evening since we close at 4pm 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: Pizza last night as I did my fantasy football draft.

  • ninerbuff
    ninerbuff Posts: 48,985 Member
    So here's my team for my money league

    Trevor Lawrence
    Calvin Ridley
    Diontae Johnson
    Saquaon Barkely
    Jamir Gibbs
    Juwan Johnson
    Tyler Bass
    DEN

    Jahan Dotson
    Jordan Addison
    Jaylen Warren
    Elijah Moore
    Kenneth Gainwell
    Derek Carr

    Overall I'm happy that I got 6 guys I targeted. But the first round I got sniped by my BIL (whom I just added back this year after someone bolted) in the 2st round where I was targeting Bijon Robinson
  • nossmf
    nossmf Posts: 11,630 Member
    I can hang with that team.
  • nossmf
    nossmf Posts: 11,630 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: Hadn't realized going in that I haven't done this workout in over 3 weeks, but I could tell by the third set how true that was!

    Food: Dinner was breakfast (French toast, scrambled eggs, bacon)
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and kickboxing class this morning. Also my annual physical checkup.

    Cardio: Walking/jog- 260 calories

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

    Assessment: KFC for dinner last night.
  • ninerbuff
    ninerbuff Posts: 48,985 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: Homemade spaghetti for dinner.
  • ninerbuff
    ninerbuff Posts: 48,985 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: Panda Express for dinner.

  • nossmf
    nossmf Posts: 11,630 Member
    Tuesday:

    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: First time doing this workout in several weeks, and the DOMS has been intense the last 24 hours since.

    Food: Dinner - spaghetti last night

    NFL: First game is tonight, but alas, choir practice has higher priority for me, so will miss the game.

  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. Lots of call outs today so not too busy, but still long hours on the clock.

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

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

    Assessment Pork chops for dinner.

  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Great game by Detroit. Watched Gibbs slip and fall to miss a TD. But I have St. Brown in another league and he scored.
    Plus a loss by KC is great to me.
  • nossmf
    nossmf Posts: 11,630 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

    Food: Whataburger Double Meat for dinner last night.
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Leg day!!! Clean the house today so I can just sit back and watch football all day Sunday.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Pho for dinner.
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule today. FOOTBALL is back!!!!! I'll be vegging out in front of the TV all day!

    Cardio Walking/jog- 30min (260 calories)

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

    Assessment: Popeye's chicken sandwich for dinner.
  • nossmf
    nossmf Posts: 11,630 Member
    Saturday:

    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 is Pizza Hut so I can watch football without cooking.

    NFL: Blasted kicker cannot make an extra point, cost the Broncos the game. Never realized how spoiled we were with Jason Elam back in the day. Meanwhile, my trainee is from the Bay Area, so he considers himself a fan of both the Niners and the Raiders. He's going to be intolerable tonight. Sigh...
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kickboxing class tonight. Football was off the hook yesterday!!!! I'm losing in two of my leagues and won one yesterday.

    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 for dinner last night.

  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and kickboxing class this morning. Ugh, I had Tyler Bass kicking and in one league a field goal I would have won and if it was a 50+ yarder I would have won in the other.

    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: 48,985 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: Homemade spaghetti for dinner.


  • nossmf
    nossmf Posts: 11,630 Member
    Cardio: Walking around Coors Field while I take my wife to her first professional baseball game as a belated birthday present

    Food: 12-hr Chili last night (as in brewed early morning, then stir and percolate all day before eating in late evening)

    FF: Went 3-1 this past week, might have been 4-0 if Josh Allen had actually played like Josh Allen. Unfortunately, in one league I may have lost both Austin Ekeler and Aaron Jones, both starting RB's, to injury, so that 1-0 start is gonna disappear really quick...
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kickboxing class. Might suck tonight because I don't think our gym reupped on Prime Video, so I won't be able to see the game with the exception of the 4th quarter.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Panda Express for dinner.
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    So I picked up Puka Nicua and Roshon Johnson, but may likely leave them on the bench till bye weeks.
  • nossmf
    nossmf Posts: 11,630 Member
    Cardio: Power-walk with dog, 30 min

    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 was chicken strips with rice, something small since I was dealing with baseball stadium food poisoning after what was probably a bad burger earlier in the day. Went from feeling normal to sick as a dog in under an hour, threw up as soon as I got home and laid down for an hour nap, got up feeling fully normal again, just a tad on the weak side. So I ate a light meal, went to bed early, and woke up this morning feeling like a million bucks, rarin' to hit the gym. Had to back off the weights about 5%, but otherwise got all my sets/reps in, and appetite today has been normal.
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. Long day today. Looking forward to a day off.

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

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

    Assessment Pork chops for dinner.


  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Leg day!!! After working out this morning, I'm taking a peer to go to my dad's house because he's going to buy my brother's old car. The money will help my niece after her father died.

    Cardio: Walk/jog- 260 calories

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

    Assessment: McDonald's for dinner. I was too tired to do any cooking and didn't feel like waiting at a restaurant to eat.
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule today. Hopefully win in my other 2 leagues today to be 1-1

    Cardio Walking/jog- 30min (260 calories)

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

    Assessment: Pho for dinner.
  • nossmf
    nossmf Posts: 11,630 Member
    Friday:

    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: First time doing this workout in several weeks, and the DOMS has been intense the last 24 hours since.

    Food: Dinner - French dip sandwiches with baked fries last night
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kickboxing class tonight. If Cleveland D isn't great tonight, I can win at least 2 of my leagues. I need then to score less than 10 points 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: Sushi for dinner last night.



  • nossmf
    nossmf Posts: 11,630 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

    Food: Little Caesar's last night during NFL.

    FF: Went 2-2 this week thanks to losing both Aaron Jones and Austin Ekeler.

    Team 1: W (2-0)
    Team 2: L (0-2)
    Team 3: W (2-0)
    Team 4: L (1-1)

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