"TLFC" exercise and accountability support!

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Replies

  • nossmf
    nossmf Posts: 12,083 Member
    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.
  • justgirl81
    justgirl81 Posts: 467 Member
    edited January 3
    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.
  • nossmf
    nossmf Posts: 12,083 Member
    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.
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    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.
  • nossmf
    nossmf Posts: 12,083 Member
    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

  • justgirl81
    justgirl81 Posts: 467 Member
    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)

  • ninerbuff
    ninerbuff Posts: 49,030 Member
    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.

  • justgirl81
    justgirl81 Posts: 467 Member
    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)
  • nossmf
    nossmf Posts: 12,083 Member
    edited January 6
    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.
  • justgirl81
    justgirl81 Posts: 467 Member
    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)
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    edited January 7
    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.


  • ninerbuff
    ninerbuff Posts: 49,030 Member
    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.
  • justgirl81
    justgirl81 Posts: 467 Member
    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.
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    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.
  • nossmf
    nossmf Posts: 12,083 Member
    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...
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    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.
  • nossmf
    nossmf Posts: 12,083 Member
    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.
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    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.
  • justgirl81
    justgirl81 Posts: 467 Member
    edited January 10
    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)
  • nossmf
    nossmf Posts: 12,083 Member
    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.
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    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.

  • justgirl81
    justgirl81 Posts: 467 Member
    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.
  • nossmf
    nossmf Posts: 12,083 Member
    You still don't look that old, @ninerbuff, my friend. Will you be able to watch the 49ers playoff game?
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    ninerbuff wrote: »
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Got on flight to Taipei at midnight. On my way to Philippines for 2 weeks.

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

    Strength: none

    Assessment Airplane food for dinner.


  • justgirl81
    justgirl81 Posts: 467 Member
    edited January 12
    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.
  • nossmf
    nossmf Posts: 12,083 Member
    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.
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    nossmf wrote: »
    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.
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    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.

  • justgirl81
    justgirl81 Posts: 467 Member
    edited January 14
    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.
  • justgirl81
    justgirl81 Posts: 467 Member
    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.

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