"TLFC" exercise and accountability support!
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Workout: None. Transitioning to a 4-day work week, and since I leave work early on Thursday for church choir practice, experimenting with arriving at work early on Wednesday. This removes my only dedicated cardio day, so not ideal for long term, but just for a week or two while I'm massaging my schedule and figure out the details.
Food: Last night was chicken fajitas.0 -
Tuesday
Workout: 8 mile run
Weigh In: 108.8 lbs
Goals:
1. Reach 104.0lbs by 1/11/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order. Minimum 1 chapter every day starting with Genesis 1 (Today accomplished: Genesis 7 and 8)
I've been taking in too many calories.0 -
While possible, the rapid daily changes you've been seeing in weight, both up and down, are almost assuredly caused by changes in hydration levels, aka water weight.0
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kickboxing class. Just working.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns, 4x15
Assessment: Asian short ribs for dinner and rice.
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Weights: Upper Hypertrophy
Incline Bench Press 3x10
DB Bench Press 3x10
BB Row 4x10
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Face Pull 3x10
Cable Lateral Raise 3x10
Preacher Curl 3x8 (3-second negatives)
Cable Pushdown 3x8 (3-second negatives)
Perloff Press 3x15sec
Analysis: Cable lateral raises are a real ego-swallower, had to use HALF the weight I use with DB's, and a THIRD the weight from the machine I've been using.
Food: Last night was goulash
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Wednesday
Workout: 8 mile crosstrainer
Weigh In: 108.8 lbs
Goals:
1. Reach 104.0lbs by 1/11/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order. Minimum 1 chapter every day starting with Genesis 1 (Today accomplished: Genesis 9)
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Hey gang,
I like myself unconditionally!
Happy TGIF! No work today because I'm driving my daughter down to LA so she can start attending dance academy for the next 5 months. It's a little saddening for me because this is the first time she's going out on her own and I've never been away from her for more than 2 weeks. She's grown up now.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x15
Assessment Pizza for dinner.
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Thurssday
Workout: 6 mile crosstrainer
Weigh In: 108.6 lbs
Goals:
1. Reach 104.0lbs by 1/11/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order. Minimum 1 chapter every day starting with Genesis 1 (Today accomplished: Genesis 10)1 -
Cardio:
Snow shoveling and ice chipping - 30 minutes
Weekly grocery walk - 60 minutes
Weights: Lower Hypertrophy
Squats 4x15
BB Step-Ups 3x12
BB RDL 3x10
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 3x15
Roman Chair Knee-Ups 4x15
Analysis: I've decided to pull the RDL from my second leg day each week, given I already hammer my hamstrings and glutes on my heavy day. Though there is an argument to keeping them, not just for the glutes and hams, but also for the lower back. Hmm...what do you think, @ninerbuff?
Food: Dinner last night was supposed to be pan-seared BBQ pork chops, but had to stay late at work to finish a project and didn't have time to cook before choir rehearsal, so ended up eating a Sonic burger instead. Making the pork tonight, though.0 -
Friday
Workout: 6 mile crosstrainer
Weigh In: 106.8 lbs
Goals:
1. Reach 104.0lbs by 1/11/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order. Minimum 1 chapter every day starting with Genesis 1 (Today accomplished: Genesis 11)1 -
Hey gang,
I like myself unconditionally!
Happy weekend! Driving on my way back to Norcal after bringing my daughter here to Socal for dance school. I'm gonna miss hugging her everyday.
Cardio: Walk/jog- 260 calories
Strength: None
Assessment: Sushi for dinner last night.
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Hey gang,
I like myself unconditionally!
Happy weekend! Back to work for one more week before I leave to Philippines on Friday for two weeks.
Cardio Walking/jog- 30min (260 calories)
Strength: Hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6.
Assessment: Taco Bell last night for dinner.
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Sunday
Workout: 10 mile run
Weigh In: 108.2 lbs
Goals:
1. Reach 104.0lbs by 1/11/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read Bible in order. Minimum 1 chapter every day starting with Genesis 1 (Today accomplished: Genesis 12)
4. Rest body 8 consecutive hours in bed per day.1 -
Hey gang,
I like myself unconditionally!
Happy Monday! Well my last week of work till I fly out to Philippines this Friday. Looking forward to just getting things done and teaching class tonight.
Cardio: Walk/jog- 260 calories
Strength: shoulders- shoulder press, dumbbell side laterals, high elbow rear pulls, facepulls, cable side laterals 4x15
Assessment: McDonald's last night for dinner. Since my daughter is gone and ex is with her till Thursday, I'm not cooking tonight.
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Weights: Upper Power
Bench Press 5x5
Cable Row 5x5
Machine Decline Press 5x5
Machine High Row 5x5
Seated BB OHP 5x5
Cable Woodchoppers 3x10 (High, Cross, Low)
Food: Last night was chicken empanadas, a cookoff competition between me and my daughter-in-law. In a blind taste test, family preferred hers 3-1. Guess next time we have this meal, she can do all the cooking and I'll get the night off, lol.
NFL: Broncos lost badly to finish the season 8-9, just missing the chance at a winning record for the first time in 8 years. Still, it's a 3-win improvement from last season. Gonna be a messy offseason as they figure out our future, possibly firing the QB, the GM, bringing it yet another new QB...0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule and kickboxing class this morning. It's picked up a little bit, but nothing like a usual New Year's resolution that I've experienced in the past.
Cardio: Walking/jog- 260 calories
Strength: chest- incline chest press, machine flat bench, dips, machine flyes, cable crossovers. 4x15
Assessment: Sushi 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 4x10
Food: Last night was sautéed sausage with au gratin potatoes.0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and my long day. A lot of sessions today to do....15
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, preacher curls, cable curls 4x15
Assessment: McNuggets for dinner.
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Tuesday
Workout: 8 mile crosstrainer
Weigh In: 106.8 lbs
Goals:
1. Reach 104.0lbs by 1/21/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order. minimum 1 chapter daily (Today accomplished: Genesis 15-17)1 -
Food: Last night was Papa Murphy's pizza. Today's lunch is a mish-mash of stuff, as I had no leftovers in the fridge and my day's too full of meetings to leave my desk at lunch, thus I get a protein shake, cheese and peanuts, some fruit. Not the most satisfying meal, but nutritionally it gets the job done.0
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Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kickboxing class. Surprised this morning because they dismantled a lot of our equipent because although I knew we were doing renovation this morning, I didn't think it started till 7am. I got here at 5am and it's a shambles.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns, 4x15
Assessment: Taco Bell for dinner. Tonight I leave for the Philippines for 2 weeks and celebrate my 60th bday there.
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Wednesday
Workout: 6 mile crosstrainer, 2 mile walk
Weigh In: 106.9 lbs
Goals:
1. Reach 104.0lbs by 1/21/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order. minimum 1 chapter daily (Today accomplished: Genesis 18+19)
4. Spend 8 continuous hours in bed daily.1 -
You still don't look that old, @ninerbuff, my friend. Will you be able to watch the 49ers playoff game?0
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Thursday
Workout: 5 mile walk
Weigh In: no weigh in
Goals:
1. Reach 104.0lbs by 1/21/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order. minimum 1 chapter daily (Today accomplished: reflection)
4. Spend 8 continuous hours in bed daily.
Friday
Workout: 8 mile crosstrainer
Weigh In: 106.8 lbs
Goals:
1. Reach 104.0lbs by 1/21/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order. minimum 1 chapter daily (Today accomplished: Matthew 1,2,3)
4. Spend 8 continuous hours in bed daily.1 -
Thursday:
Weights: Upper Hypertrophy
Incline Bench Press 3x10
DB Bench Press 3x10
BB Row 4x10
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Face Pull 3x10
Cable Lateral Raise 3x10
Preacher Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (3-second negatives)
Perloff Press 3x15sec
Analysis: Found all the New Year's resolution peeps...they come to the gym at 3pm. Guess when I had to hit the gym?
Food: Dinner was soy chicken with buttered egg noodles.
Friday:
Weights: Lower Hypertrophy
Squats 4x15
BB Step-Ups 3x12
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 4x15
Roman Chair Knee-Ups 4x15
Food: Dinner was tacos.
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You still don't look that old, @ninerbuff, my friend. Will you be able to watch the 49ers playoff game?
I have Directv where I recorded the game.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! First day in Philippines was great. Will go to the gym today.
Cardio Walking/jog- 30min (260 calories)
Strength: Hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6.
Assessment: Filipino food for dinner.
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Saturday
Workout: 10 mile crosstrainer
Weigh In: 107.2 lbs
Nutrition: way too many garbage carbs
Goals:
1. Reach 104.0lbs by 1/21/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order. minimum 1 chapter daily (Today accomplished: Gen. 20)
4. Spend 8 continuous hours in bed daily.1 -
Sunday
Workout: 10 mile crosstrainer
Weigh In: 108.2 lbs
Nutrition: way too many garbage carbs... again
Goals:
1. Reach 104.0lbs by 1/21/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order. minimum 1 chapter daily (Today accomplished: Gen. 21)
4. Spend 8 continuous hours in bed daily.1
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