"TLFC" exercise and accountability support!
Replies
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Cardio: Elliptical, one hour, hills - 819 calories
Food: Last night was Taco Tuesday0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kickboxing class. Let's see if I can win this week. If so, then I have a slim chance to still compete for a playoff spot.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns, 4x12,10, 8, 6.
Assessment: Taco Bell for dinner.
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Weights: Upper Hypertrophy
Incline Bench Press 3x5
Machine Fly 3x12
BB Row 3x10
Pulldown 3x10
Machine Lateral Raise 3x12
Machine Curl <superset> Machine Pushdown 3x10
Perloff Press 3x15sec
Analysis: Backing off a set on hypertrophy day, from 4 sets to 3, see if that helps my elbow be more agreeable going forward.
Food: Last night was BBQ pork chops with mashed potatoes0 -
Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. Another long one. Day off tomorrow.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment Panera for dinner. Asian chicken salad.
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Hey gang,
I like myself unconditionally!
Happy weekend! Leg day!!! Hopefully can do some yard work today if not too hot.
Cardio: Walk/jog- 260 calories
Strength: Quads- leg press, front squats, hack squats, walking lunges. 4x15
Assessment: Bonchon for dinner.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Full schedule today. 9ers need to win today to avoid going into the bye with a 3 game loss.
Cardio Walking/jog- 30min (260 calories)
Strength: Hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6.
Assessment: Carne Asada burrito for dinner.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kickboxing class tonight. 3 losses in a row going into the bye. I'm concerned now that our vaunted defense looks like swiss cheese now. Gonna be a long 2 weeks.
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.
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Weights: Lower Hypertrophy
Squats 4x15
BB Step-Ups 3x12
BB RDL 3x10
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 3x12
Farmer's Carry 3x40s
Analysis: Neglected to post this on Friday.
Cardio: Shoveling snow - 45 minutes (Sunday)
Food: Dinner - pot roast last night
NFL: Now THAT was a satisfying win for my Broncos against our division rival Chiefs. Announcers kept going on the entire time about how the only possible explanation for the upset was how poorly the Chiefs were playing, not once propping up how well the Broncos came to play. But throughout the entire 16-game losing streak, there was only ever a single game which was a true blowout; the rest were all one-score margins, single play could reverse the winner, and often did. Going into our bye on a two-game win streak feels awful nice.0 -
That was good to see. And hearing about all these announcers slamming Purdy over his interceptions forgot to mention he's still so young and even the best (Mahomes) got lit yesterday.Weights: Lower Hypertrophy
Squats 4x15
BB Step-Ups 3x12
BB RDL 3x10
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 3x12
Farmer's Carry 3x40s
Analysis: Neglected to post this on Friday.
Cardio: Shoveling snow - 45 minutes (Sunday)
Food: Dinner - pot roast last night
NFL: Now THAT was a satisfying win for my Broncos against our division rival Chiefs. Announcers kept going on the entire time about how the only possible explanation for the upset was how poorly the Chiefs were playing, not once propping up how well the Broncos came to play. But throughout the entire 16-game losing streak, there was only ever a single game which was a true blowout; the rest were all one-score margins, single play could reverse the winner, and often did. Going into our bye on a two-game win streak feels awful nice.
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule and kickboxing class this morning. We do close at 6pm instead of 11pm today due to Halloween. So I'll just go home and do some cardio.
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: Upper Power
Bench Press 5x5
Cable Row 5x5
DB Press <superset> DB Row 5x5
Seated BB OHP 3x5
Analysis: Had a revelation overnight when I realized that throughout my powerlifting days, when I didn't have problems with my elbows, I rarely if ever did isolation work on bis/tris, certainly never using heavy weights. So for the next few power days, I'm dropping off the arm work to see how my left elbow feels about the change.
Food: Last night was baked chicken with noodles
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FF: Went 2-2 this week (can there ever be a different result?). My best team sits 7-1 with a 4-game lead and six weeks to play, so feeling comfortable there, despite the fact I have no QB this week (both Lawrence and Wilson are on bye, and Kyler Murray is yet to return to duty). My team 4 is not feeling comfortable; I was 4-1 and feeling strong, until I lost Justin Fields, starting a 3-game losing streak despite being top-3 in scoring each week, just facing a top-2 team every time.
Team 1: W (7-1)
Team 2: W (5-3)
Team 3: L (2-6)
Team 4: L (4-4)
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Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and my long day. After first shift since there's no school, I get an eye appointment to check my eyes for risk of cataracts.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, preacher curls, cable curls 4x12,10,8,6
Assessment: Carne Asada burrito for dinner.
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Weights: Lower Power
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5
Cable Crunch 4x10
Analysis: In keeping with my theme from yesterday of dropping the peripheral lifts on power day, I dropped the leg curls and calf work, bumping up the leg press weight slightly to go from 3x8 to 5x5.
Food: Last night was Papa Murphy's pizza
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kickboxing class. Got some much needed sleep last night.
My eye exam went fine and I could use some new glasses, but I don't really need them.
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 yesterday.
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Cardio: Elliptical, one hour, intervals - 819 calories
Food: Last night was Sonic double burger (only place still open after watching my daughter's school jazz band perform at a local jazz club)0 -
Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. Long day today. At least 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.
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Weights: Upper Hypertrophy
Incline Bench Press 3x10
Machine Fly 3x10
BB Row 3x10
Pulldown 3x10
Face Pull 3x10
Machine Lateral Raise 3x10
Machine Curl <superset> Machine Pushdown 3x10 (both 3-second negatives)
Perloff Press 3x15sec
Analysis: Added face pulls for those rear delts, thanks in part to reading that thread of yours, @ninerbuff, about desk sitters and posture. Thanks to my military background I'd like to think I keep my posture fairly erect, but I should still be hitting them anyway.
Food: Last night was home grilled hamburgers
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Hey gang,
I like myself unconditionally!
Happy weekend! Leg day!!! Taking my dad out for Bday today. Then later hopefully more cardio.
Cardio: Walk/jog- 260 calories
Strength: Quads- leg press, front squats, hack squats, walking lunges. 4x15
Assessment: Panera for dinner.
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Weights: Lower Hypertrophy
Squats 4x15
BB Step-Ups 3x12
BB RDL 3x10
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 3x12
Farmer's Carry 3x40s
Analysis: Skipped farmer's carry, I feel it's not hitting my obliques in the way I'm wanting. Will have to think about it.
Food: Dinner - hamburger and rice and sautéed mushrooms last night
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Hey gang,
I like myself unconditionally!
Happy weekend! Full schedule today. No 9ers today so I'll just chill at home.
Cardio Walking/jog- 30min (260 calories)
Strength: Hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6.
Assessment: Bento box for dinner.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kickboxing class tonight. Watching the rest of the NFC West score only 6 points yesterday left me confident we'll win the division.
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.
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Weights: Upper Power
Bench Press 5x5
Cable Row 5x5
DB Press <superset> DB Row 5x5
Seated BB OHP 5x5
Analysis: Warmup set of OHP felt super light, felt really good about myself...until I realized somebody had swapped the 45# bar for a 35# bar, lol. Luckily found this out before the working sets.
Food: Last night was lasagna with side salad0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule and kickboxing class this morning. I resigned from the school yesterday so I'm going to start working at the gym from 6am to 12pm, 3:30pm till whenever weekdays now.
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
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x12
Cable Crunch 4x10
Analysis: Also had to deal with a flat tire on the way to work. Highly annoying, not sure where the money for repairs will come from, but I was pleased it only took me 10 minutes to make the swap happen.
Food: Last night was brown sugar chicken thighs with mixed veggies0 -
FF: Went 2-2 this week...again. I knew I was going to lose in my best league, since I had no QB (as Kyler Murray decided to NOT play despite being healthy). Only lost by a small margin, a decent QB game would've won it, but I still have a 3-game lead with 5 weeks to play, so I should be safe. But my fourth team is driving me crazy. At one point I was 4-1, but have now lost 4 in a row, including losing by less than a point due to his IDP linebacker scoring a sack late on MNF. Sigh.
Team 1: L (7-2)
Team 2: W (6-3)
Team 3: W (3-6)
Team 4: L (4-5)
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Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and my long day. Long day for me with more at the gym now since I no longer work at the school.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, preacher curls, cable curls 4x12,10,8,6
Assessment: Taco Bell for dinner last night.
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Cardio: Elliptical, one hour, intervals - 819 calories
Analysis: Glad today was cardio day, as I got my COVID booster shot last night, and woke up to my arm stiff and sore as all get out, not sure I could trust it lifting. Hopefully it'll be back to normal by tomorrow morning.
Food: Last night was spaghetti with side salad0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kickboxing class. 2 new clients today.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns, 4x12,10, 8, 6.
Assessment: Popeye's for dinner.
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Weights: Upper Hypertrophy
Incline Bench Press 3x10
Machine Fly 3x10
BB Row 3x10
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Face Pull 3x10
Machine Lateral Raise 3x10
Machine Curl <superset> Machine Pushdown 3x10 (both 3-second negatives)
Perloff Press 3x15sec
Analysis: Arm was still a trifle sore and stiff to start, but it didn't hamper my lifting any, and by the time I got to the lateral raises I felt nothing.
Food: Last night was stir-fry chicken with rice and veggies0
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