"TLFC" exercise and accountability support!

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Replies

  • nossmf
    nossmf Posts: 11,513 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)

    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.
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    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!

  • nossmf
    nossmf Posts: 11,513 Member
    ninerbuff wrote: »
    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.
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    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.


  • nossmf
    nossmf Posts: 11,513 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 French dip sandwiches with baked fries
  • justgirl81
    justgirl81 Posts: 409 Member
    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.
  • nossmf
    nossmf Posts: 11,513 Member
    Food: No workout today. Last night's dinner was pork parmigiana with mashed potatoes.
  • NVR2OLD1961
    NVR2OLD1961 Posts: 28 Member
    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 :(
  • justgirl81
    justgirl81 Posts: 409 Member
    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%
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    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!
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    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.

  • ninerbuff
    ninerbuff Posts: 48,971 Member
    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.

  • NVR2OLD1961
    NVR2OLD1961 Posts: 28 Member
    1/18/24 4AM WORKOUT

    CARDIO:
    Stationary bike 8 miles 00:30:57

    CORE:
    Plate raise crunch 3 sets @15 reps, 2 sets @20 reps

    STRENGTH:
    3sets @15 reps, 2 sets @20 reps
    Elevated calf raise
    Dumbbell row
    Tricep cable extension
    Forearm squeeze 5 sets @25 reps

    GOALS:
    Stay under 1,500 calories/day

    NOTES:
  • justgirl81
    justgirl81 Posts: 409 Member
    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%
  • nossmf
    nossmf Posts: 11,513 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 3x10 (3-second negatives)
    Cable Pushdown 3x10 (5-second negatives)
    Perloff Press 3x15sec

    Food: Dinner was chicken stir-fry with rice and veggies
  • nossmf
    nossmf Posts: 11,513 Member
    Welcome, @NVR2OLD1961! Wow, 4 people posting at once...never seen this thread so active!
  • NVR2OLD1961
    NVR2OLD1961 Posts: 28 Member
    edited January 18
    nossmf wrote: »
    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.
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    edited January 18
    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.

  • NVR2OLD1961
    NVR2OLD1961 Posts: 28 Member
    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!
  • nossmf
    nossmf Posts: 11,513 Member
    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.
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    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.

  • nossmf
    nossmf Posts: 11,513 Member
    Ain't gonna lie, thought at first you said you were MOPING around the island, lol.

    Food: Last night was spaghetti with side salad.
  • justgirl81
    justgirl81 Posts: 409 Member
    Saturday
    Workout: 10 mile run
    Weigh In: 106.8 lbs
    Nutrition: successfully reduced caffeine from my typical 5 servings to 2 servings. Progress :smile:

    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, fats
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    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.



  • ninerbuff
    ninerbuff Posts: 48,971 Member
    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.

  • justgirl81
    justgirl81 Posts: 409 Member
    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, fats
  • NVR2OLD1961
    NVR2OLD1961 Posts: 28 Member
    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
  • nossmf
    nossmf Posts: 11,513 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)

    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.
  • ninerbuff
    ninerbuff Posts: 48,971 Member
    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.

  • justgirl81
    justgirl81 Posts: 409 Member
    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, fats

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