"TLFC" exercise and accountability support!
Replies
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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)
Analysis: Really felt in the zone today, increased the weight on three of my lifts and managed to get the full 5 reps on all five sets of bench, even 6 reps (with spotter watching) on the final set. Not gonna increase that weight until I can do it two weeks in a row, but felt like it was a most excellent workout!
Food: Last night was supposed to be homemade chicken pot pie, except my son and his wife both had to work, meaning it would've been just my wife and I eating it with my daughters scrounging up something they could agree with, so I took pity and ended up buying a round of Burger King.0 -
Hey gang,
I like myself unconditionally!
Happy Monday! It's been hot and we arrive on Boracay this morning! Can't wait!
Cardio: Walk/jog- 260 calories
Strength: shoulders- shoulder press, dumbbell side laterals, high elbow rear pulls, facepulls, cable side laterals 4x15
Assessment: Ate late last night but was great food!
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Hey gang...It's been hot...
I officially hate you, @ninerbuff, lol. High today here is 3 below, with wind chills of 20-30 below.1 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Went out kayaking today and tomorrow sea helmet diving. Should be fun!
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 French dip sandwiches with baked fries0 -
Monday
Workout: 8 mile crosstrainer
Weigh In: 108.4 lbs
Nutrition: took some magnesium citrate... hoping to help with this "backup" sorry TMI
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 6)
4. Spend 8 continuous hours in bed daily.1 -
Food: No workout today. Last night's dinner was pork parmigiana with mashed potatoes.0
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Jumping in on the daily posts for accountability.
1/17/24 4AM WORKOUT
CARDIO:
Stationary bike 7 miles, 30:41
CORE:
Cable crunch 3sets@15 reps, 2sets@20 reps
STRENGTH:
3 sets@15 reps, 2 sets@20 reps
Lat pull-down
Lateral dumbbell raise
Dumbbell curls
GOALS:
Stay under 1,500 calories/day
NOTES:
Added 2nd cable machine
Shoveled snow
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Tuesday
Workout: 10 mile crosstrainer
Weigh In: 106.4 lbs
Nutrition: focus on veggies, protein, healthy fats
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 (Old and New Testiments). minimum 1 chapter daily (Today accomplished: Matthew 7)
4. Taper carbs to 40%1 -
NVR2OLD1961 wrote: »Jumping in on the daily posts for accountability.
1/17/24 4AM WORKOUT
CARDIO:
Stationary bike 7 miles, 30:41
CORE:
Cable crunch 3sets@15 reps, 2sets@20 reps
STRENGTH:
3 sets@15 reps, 2 sets@20 reps
Lat pull-down
Lateral dumbbell raise
Dumbbell curls
GOALS:
Stay under 1,500 calories/day
NOTES:
Added 2nd cable machine
Shoveled snow
Welcome!1 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Underwater helmet diving today!
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- close grip pull-ups 4×15
Assessment: Korean for dinner.
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Hey gang!
I like myself unconditionally!
Happy Thursday! Jet skiing and beach time today.
Cardio: Walk/jog- 260 calories
Strength: back- pullups 4x15
Assessment: Ramen for dinner.
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Wednesday
Workout: 6 mile crosstrainer
Weigh In: 107.4 lbs
Nutrition: focus on veggies, protein, healthy fats
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 (Old and New Testiments). minimum 1 chapter daily (Today accomplished: Gen 22)
4. Taper carbs to 40%1 -
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 (5-second negatives)
Perloff Press 3x15sec
Food: Dinner was chicken stir-fry with rice and veggies0 -
Welcome, @NVR2OLD1961! Wow, 4 people posting at once...never seen this thread so active!0
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Welcome, @NVR2OLD1961! Wow, 4 people posting at once...never seen this thread so active!
Thanks.
I was very impressed to see the dedication to posting daily workouts so I wanted to jump in on it.
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Hey gang,
I like myself unconditionally!
Happy TGIF and Happy 60th Bday to me! Enjoying my time here on Boracay for the next couple of days till I head back to Cebu for a week. Island hopping tour today.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- close grip pushups 4×15
Assessment Crab and fish for dinner.
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1/19/24 4AM WORKOUT
CARDIO:
Stationary bike 4 miles 00:16:50
CORE:
Lying leg raise 3 sets @15 reps, 2 sets @20 reps
STRENGTH:
3sets @15 reps, 2 sets @20 reps
Decline bench press
Sumo squat - kettlebell
Bicep hammer curl
Lying leg curl - cable
Forearm squeeze 5 sets @25 reps
GOALS:
Stay under 1,500 calories/day
NOTES:
Happy 60th Birthday ninerbuff!1 -
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 homemade chicken pot pie.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Last fun day here before leaving tomorrow. Jet skiing and mopeding the island today.
Cardio: Walk/jog- 260 calories
Strength: None
Assessment: Chicken for dinner.
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Ain't gonna lie, thought at first you said you were MOPING around the island, lol.
Food: Last night was spaghetti with side salad.0 -
Saturday
Workout: 10 mile run
Weigh In: 106.8 lbs
Nutrition: successfully reduced caffeine from my typical 5 servings to 2 servings. Progress
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 (Old and New Testiments). minimum 1 chapter daily (Today accomplished: Matt 7)
4. Transition to 100% paleo: veggies, protein, fats1 -
Hey gang,
I like myself unconditionally!
Happy weekend! Watched the 9er game at 9am here. I was stressed the whole game. But they won.
Cardio: Walk/jog- 260 calories
Strength: None
Assessment: Chicken for dinner.
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Hey gang,
I like myself unconditionally!
Happy Monday! I'm in Cebu City the next week. Getting some dual citizenship paperwork done.
Cardio: Walk/jog- 260 calories
Strength: shoulders- side lateral raises 4x15
Assessment: Ate BBQ pork last night.
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Sunday
Workout: 8 mile run
Weigh In: 108.4lbs
Nutrition: day 2 caffeine reduction: stuck to 2 doses caffeine
Goals:
1. Reach 104.0lbs by 1/21/24 (bummer, failed, must readjust to 2/7/24)
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order (Old and New Testaments). minimum 1 chapter daily (Today accomplished: Matt 8)
4. Transition to 100% paleo: veggies, protein, fats1 -
1/19/24 4:15AM WORKOUT
CARDIO:
Not today
CORE:
Cable crunch 7 X 20
STRENGTH:
Bench press 4 X 12
Forearm squeeze 5 X 30
Tricep rope extension 4 X 15
Lateral dumbbell raise 4 X 15
Cable pull-down 5 X 20
GOALS:
Stay under 1,500 calories/day
NOTES:
Saturday & Sunday - rest day
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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)
Analysis: Got the full 5x5 for the second week in a row, but figure I'll just stay where I'm at on bench for another couple weeks, increase start of February by 5# rather than the 10# jumps I've been doing.
Food: Last night was meatloaf with mashed potatoes, the night before was a poor attempt at making Japanese chicken katsu.
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Hey gang
I like myself unconditionally!
Happy Tuesday! Just checking out the city of Cebu while I'm here the next few days.
Cardio: Walking/jog- 260 calories
Strength: chest- incline pushups, pushups 4x15
Assessment: Pork barbecue and rice for dinner.
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Monday
Workout: 8 mile crosstrainer
Weigh In: 108.0 lbs
Nutrition: day 3 caffeine reduction: 4 doses caffeine (still less than 5)
Goals:
1. Reach 104.0lbs by 1/21/24 (bummer, failed, must readjust to 2/7/24)
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order (Old and New Testaments). minimum 1 chapter daily (Today accomplished: Matt 9)
4. Transition to 100% paleo: veggies, protein, fats2
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