"TLFC" exercise and accountability support!
Replies
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Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. Thank god I don't have to do retail BF anymore. And the 9ers kick the *kitten* out of the Seahawks!
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment Party food for dinner. Not sure of the damage yet.
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Hey gang,
I like myself unconditionally!
Happy weekend! Leg day!!! With ex and daughter out of the house, I'm going to do a thorough cleaning today.
Cardio: Walk/jog- 260 calories
Strength: Quads- leg press, front squats, hack squats, walking lunges. 4x15
Assessment: Popeye's chicken sandwich for dinner.
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Didn't intend to take the week off from the gym, but it just happened. Lifted Monday, but was sick Tues/Wed, then Thanksgiving Thursday, and a 12-hr shift Friday. Hopefully a normal routine next week.0
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Hey gang,
I like myself unconditionally!
Happy weekend! Full schedule today. No 9ers and my FFL team is about to be eliminated officially from an playoff contention if I lose this week.
Cardio Walking/jog- 30min (260 calories)
Strength: Hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6.
Assessment: Panera for dinner.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kickboxing class tonight. Weekend was relaxing for me and I got a lot of cleaning done. Ready for a new week!
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: McDonald's 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: Couple pleasant surprises at the gym today. At the DB rack, the jump from 100# to 110# always seemed daunting, but my gym just got 105# to bridge the gap. And the lady who was still lifting until literally days before giving birth is now back in the gym 3-months post delivery, saying that her commitment to lifting made the labor SOOO much easier than her first kid.
Food: Last night was crock pot honey chicken
NFL: Five wins in a row...winning record after week 12...only two games back from Chiefs for division lead, and Chiefs are looking very vulnerable right now...only half game out of a playoff spot. Broncos country is going absolutely INSANE right now!
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule and kickboxing class this morning. Got in early today at work cause I slept early last night.
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 5x15
Cable Crunch 3x10
Analysis: Added two more warmup sets to my rack pull, made all the difference in the world. Not only did first couple sets NOT feel like a grind, but had to resist the impulse to add weight. Maybe next time...
Food: Last night was spaghetti with side salad
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FF: Have a feeling if I ever finish a week with something other than a 2-2 record, that'll be a sign of the apocalypse.
Team 1: L (8-4) (lost, but so did rival...magic number is 1 to get a first-round bye)
Team 2: L (7-5) (gotta love losing with the #2 high score of the week...one of FIVE teams at 7-5 competing for TWO playoff spots)
Team 3: W (5-7) (theoretically can still make playoffs)
Team 4: W (6-6) (still one game back of playoffs)
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Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and my long day. Rained last night and suppose to rain today. So gym may get packed.
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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Church choir concert is this Friday, so was out late doing rehearsal last night. Ended up taking my nightly melatonin sleep aid about two hours later than normal, consequently slept right through my gym alarm this morning. Made it to work only a little late, but no workout for me. Feel better for having gotten sleep, think I need to get to bed earlier in the future. Spending 3+ hours each day just in commute means something has to give if I want to get my workouts in, and usually it's sleep.0
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Finding it hard to stick to a program when I have some nagging injuries, my workout routine just depends on the day where I don’t feel pain or the pain is lower,can’t wait to go back full force when everything heals up I took a rest day since things were hurting today lol.0
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Injuries are tough to deal with, but there are always ways around them. Hit me up with what they are and I can suggest alternative exercises.Finding it hard to stick to a program when I have some nagging injuries, my workout routine just depends on the day where I don’t feel pain or the pain is lower,can’t wait to go back full force when everything heals up I took a rest day since things were hurting today lol.
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kickboxing class. Can't wait for tonight's game because I really don't care what team wins and hope that they both just beat the *kitten* out of each other.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns, 4x12,10, 8, 6.
Assessment: Pizza 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
Food: Last night was homemade fried chicken0 -
Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. So busy today.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
AssessmentChicken adobo for dinner.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Leg day!!! Rainy today so I'll just clean house and do laudry. Don't want any interruptions for tomorrow's game!!!!
Cardio: Walk/jog- 260 calories
Strength: Quads- leg press, front squats, hack squats, walking lunges. 4x15
Assessment: Carne Asada super burrito for dinner.
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Hey gang,
I like myself unconditionally!
Happy weekend! Full schedule today. This is it!!! Gonna find out today if my team is good enough to beat the Eggles!
Cardio Walking/jog- 30min (260 calories)
Strength: Hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6.
Assessment: Panda Express for dinner last night. Ate chicken and vegetables.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kickboxing class tonight. That's right!!! We're the best team in the NFL regardless of what the rankings say! Kick the crap out of the Eggles yesterday! What a great win!!
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: Thai food 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: Banged out my bench press readily enough to make me think about increasing the weight again, but want to give it at least one more week to make sure not only was this not a fluky good workout, but also give my ligaments an extra week to adapt before going heavier.
Food: Last night was meatloaf.
NFL: Broncos lost a close one, had the ball first and goal at the 7 with 23 seconds left, down by 5, couldn't punch it in this time. Missed a golden opportunity to pull within one game of the Chiefs after they lost Sunday night. Still have the Raiders, Patriots and two shots against the Chargers to get to 9 wins on the season for the first winning record in 6 years, we can still do it! Playoffs may be a bit of a reach, as it'll likely take 10+ wins, which means we need to either beat the Chargers twice or beat the Lions.
Fantasy: Have a chance to go 3-1 this week, will depend on MNF. Would've been an assured win, but when one of your receivers gets hurt early in the game without making a single catch first, makes things a LOT harder.
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule and kickboxing class this morning. Not enough sleep last night. Will nap longer this afternoon.
Cardio: Walking/jog- 260 calories
Strength: chest- incline chest press, machine flat bench, dips, machine flyes, cable crossovers. 4x12,10,8,6
Assessment: Panera for dinner. If I win this week and the 2 guys with the same record of me lose, I'll be in the playoffs in the final spot.
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Weights: Lower Power
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
Cable Crunch 3x15, 12, 10
Analysis: Seeing a definite difference in strength between legs on the one-leg press, with my left leg ready to increase the weight but my right struggling to get proper range of motion on the current weight.
Food: Last night was Little Caesar's pizza (school fundraiser)0 -
FF: Almost broke the mold to go 3-1, but alas losing Tank Dell without a single point doomed me to a close loss.
Team 1: W (9-4) (first-round bye clinched)
Team 2: W (8-5) (one of FIVE teams at 8-5 competing for TWO playoff spots...gonna be some disappointed people after next week)
Team 3: L (5-8) (looking forward to next year, where I could be picking as early as #2 in the rookie draft)
Team 4: L (6-7) (with the narrow loss, I'm now eliminated from the playoffs...started year 5-1, finished 1-6)
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Your new avatar was driving me crazy, @ninerbuff, trying to figure out if you were on fire or whatnot, until I pulled up your user profile and saw it wasn't a picture of you at all, just a stylized "S" lol.0
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Your new avatar was driving me crazy, @ninerbuff, trying to figure out if you were on fire or whatnot, until I pulled up your user profile and saw it wasn't a picture of you at all, just a stylized "S" lol.
Stylized SF!!!! 0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and my long day. Gotta bring in ex's car to get tire patched. Ugh, I hate waiting in line for *kitten* like this.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, preacher curls, cable curls 4x12,10,8,6
Assessment: Popeye's sandwich for dinner.
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kickboxing class. Well this is it in FFL for me. I win and two teams with the same record lose, I get the last playoff spot. I'm sure one will lose, the other not so much. Oh and I also have to win.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns, 4x12,10, 8, 6.
Assessment: Sushi 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
Food: Last night was swing shift, so reheated Roman chicken.
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