"TLFC" exercise and accountability support!

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Replies

  • mtaratoot
    mtaratoot Posts: 14,389 Member
    justgirl81 wrote: »
    NVR,
    I appreciate your kindness, encouragement, and wisdom so much. I trust in Jesus; I know He can help me come out of this a stronger person. <3

    No matter who you trust, YOU are the only person who can make decisions for yourself. No deity can make decisions for you. It's all on you to do it. If you believe what you read in your books, you have free choice, and you can make your own decisions. If you believe what you read in your books, there may be a judgement waiting for you later based on your decisions, but it's still all on YOU to make the decisions and to do what you believe is right.

    If you believe what you read, how can you make the decision to smoke? Wouldn't that be self-harm? I thought that was frowned upon.
  • justgirl81
    justgirl81 Posts: 467 Member
    edited January 29
    Sunday
    Workout: 10 mile crosstrainer
    Weigh In: 107.8 lbs
    Nutrition: Increased coconut oil to 3tsp

    Goals:
    1. Reach 104.0 lbs by 2/7/24
    2. Punch in 30 minutes early every day (be an Outstanding employee. I love Tony Robbins).
    3. Read entire Bible in order (Old and New Testaments). minimum 1 chapter daily (Today accomplished: Matt 12 review)
    4. Transition to 100% paleo: veggies, protein, fats
  • NVR2OLD1961
    NVR2OLD1961 Posts: 28 Member
    1/28/24 Rest Day

    1/29/24 4:15AM WORKOUT

    CARDIO:
    Stationary Bike 5mi 0:20:00

    CORE:
    Cable Crunch 4X20

    STRENGTH:
    Seated Military Press 4X15
    Dumbbell Lateral Raise 4X20
    Arnold Press 4X15
    Tricep Rope Extension 412

    GOALS:
    Lose 15 pounds - down 4.4

    2024 workout 256 days = 70%
    January - 23 completed

    NOTES:
    Focus shifting to low carbs.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Cotton candy, tootsie rolls, 49ers going SUPERBOWL!!!! That game was so frustrating till the middle of the 3rd quarter on! So glad the 9ers got it together and pulled it out. I'm so stoked and excited and want our 6th ring finally!!! Revenge on Mahomes and Co. and a win would bring a frown on Taylor Swift's face!!!!

    Cardio: Walk/jog- 260 calories

    Strength: shoulders- machine shoulder press, rope face pulls, rear lateral raises, side lateral raises, single arm cable side laterals, shrugs with dumbbells 4x15

    Assessment: McDonald's last night for dinner because I was so involved in last night's game.

  • nossmf
    nossmf Posts: 12,088 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 beef pot roast, which slow-cooked all day and filled the house with aroma while I watched football. Have to admit, was hoping for the Lions to make their first ever Super Bowl, but as long as SF whoops KC, I'll be fine with it. Sick of seeing such sustained success (alliteration, anybody?) by a divisional rival.
  • NVR2OLD1961
    NVR2OLD1961 Posts: 28 Member
    tgomimiwf5op.jpeg
    1/30/24 4:00AM WORKOUT

    CARDIO:
    Not Today

    CORE:
    Lying Leg Raise 4X20

    STRENGTH:
    Bicep Overhead Cable Curl 4X15
    Bayesian Curl 4X20
    Trap Bar Shrug 3X20
    Face Pull 4X15

    GOALS:
    Lose 15 pounds - down 4.4

    2024 workout 256 days = 70%
    January - 24 completed

    NOTES:
    Added my gym banner for creativity.

  • justgirl81
    justgirl81 Posts: 467 Member
    edited January 30
    Monday
    Workout: 8 mile crosstrainer
    Weigh In: 108.4 lbs
    Nutrition: Increased coconut oil to 3tsp

    Goals:
    1. Reach 104.0 lbs by 2/7/24
    2. Punch in 30 minutes early every day (be an Outstanding employee. I love Tony Robbins).
    3. Read entire Bible in order (Old and New Testaments). minimum 1 chapter daily.Today Matt 13
    4. Transition to 100% paleo: veggies, protein, fats
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and class today. So glad to be back working.

    Cardio: Walking/jog- 260 calories

    Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x15

    Assessment: Taco Bell for dinner. Just had a steak casadilla

  • nossmf
    nossmf Posts: 12,088 Member
    Weights: Lower Power

    Rack Pull 5x5
    BB Hip Thrust 5x5
    One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
    Roman Chair Knee-Ups 4x20

    Analysis: Knee was grumpy over the weekend, so wasn't sure how my first leg day of the week would go. Turns out just fine, since by the time I got to anything involving deep knee bends (leg press) my joints were warmed up enough to be good to go. Friday's squat session starting off the second leg day may be different, but I've got three days to recover before then, so here's hoping.

    Food: Last night was homemade spaghetti with side salad
  • NVR2OLD1961
    NVR2OLD1961 Posts: 28 Member
    1/31/24 4:00AM WORKOUT

    CARDIO:
    Stationary Bike 4mi 0:19:48

    CORE:
    Cable Chop 4X20

    STRENGTH:
    Bench Press 4X12
    Tricep Extension 4X20
    Cable Pull 4X20
    Push-up 4X15

    GOALS:
    Lose 15 pounds - down 4.4

    2024 workout 256 days = 70% @80%
    January - 25
    February -

    NOTES:
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and long day. Getting back into workout shape and sore.

    Cardio: jog/walk- 30 minutes (300 calories)

    Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x15

    Assessment: Panda Express for dinner.

  • nossmf
    nossmf Posts: 12,088 Member
    Cardio: Walked multiple miles at a casual pace. I have two work locations: one I park half a mile from the office, the other is over 1.5 miles each way. Last two days I worked at the second one. Good thing the weather was sunny and mild.

    Food: Dinner last night was spicy peanut chicken and rice.
  • justgirl81
    justgirl81 Posts: 467 Member
    Tuesday
    Workout: 8 mile crosstrainer
    Weigh In: 108.8 lbs :s
    Nutrition: Increased coconut oil to 4 tsp

    Goals:
    1. Reach 104.0 lbs by 2/7/24
    2. Punch in 30 minutes early every day (be an Outstanding employee. I love Tony Robbins).
    3. Read entire Bible in order (Old and New Testaments). minimum 1 chapter daily.Today Matt 13
    4. Transition to 100% paleo: veggies, protein, fats
  • NVR2OLD1961
    NVR2OLD1961 Posts: 28 Member
    2/1/24 4:15AM WORKOUT

    CARDIO:
    Stationary Bike 4mi 0:19:22

    CORE:
    Lying Leg Raise 4X20

    STRENGTH:
    Deadlift 4X6
    Kettlebell Swing 4X20
    Concentration Curl 4X15
    Forearm Squeeze 4X25

    GOALS:
    Lose 15 pounds - down 4.4

    2024 workout 256 days = 70% @80%
    January - 25
    February - 1

    NOTES:

  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and class this morning. Just looking to get through work today.

    Cardio: Walk/jog- 260 calories

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x15

    Assessment: Pork chops, brocoli and rice for dinner.
  • nossmf
    nossmf Posts: 12,088 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 sloppy Joe's
  • justgirl81
    justgirl81 Posts: 467 Member
    Wednesday
    Workout: 10 mile crosstrainer
    Weigh In: 108.0 lbs
    Nutrition: Increased coconut oil to 4 tsp

    Goals:
    1. Reach 104.0 lbs by 2/7/24
    2. Punch in 30 minutes early every day (be an Outstanding employee. I love Tony Robbins).
    3. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Matt 14)
    4. Transition to 100% paleo: veggies, protein, fats
  • justgirl81
    justgirl81 Posts: 467 Member
    Thursday
    Workout: 6 mile crosstrainer
    Weigh In: no weigh in
    Nutrition: Coconut oil 3tsp plus one fishoil

    Friday
    Workout: 5 mile walk
    Weigh In: 107.8lbs
    Nutrition: Coconut oil 3tsp plus one fishoil

    Goals:
    1. Reach 104.0 lbs by 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). min 1 chapter/day. (Today Matt 14 and 15)
    4. Transition to 100% paleo: veggies, protein, fats
  • NVR2OLD1961
    NVR2OLD1961 Posts: 28 Member
    2/2/24 10:30AM WORKOUT

    CARDIO:
    Treadmill 0:15:00

    CORE:
    Torso Twist 4X20

    STRENGTH:
    Leg Press 4X12
    Elevated Calf Raise 4X20
    Seated Leg Curl 4X12
    Preacher Curl 4X15
    Seated Bicep Curl 4X12
    Chest Fly 4X12
    Shoulder Press 4X10

    GOALS:
    Lose 15 pounds - down 5.6

    2024 workout 256 days = 70% @80%
    January - 25
    February - 2

    NOTES:
    Taking a 4 day weekend so I worked out at PF.
  • nossmf
    nossmf Posts: 12,088 Member
    Weights: Lower Hypertrophy

    Squats 4x15
    BB Step-Ups 3x12
    Leg Extension 3x12
    Lying Leg Curl 3x12
    Calves Extend 4x15
    Cable Crunch 4x10

    Analysis: Wasn't feeling it today, and my knee gave a warning twinge during my squat warmup sets, so I ended up doing my working sets/reps at about 2/3 of my desired weight.

    Food: Dinner was pork schnitzel with sweet potato casserole
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. My daughter comes home today for the weekend!!!!

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

    Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x15

    Assessment Pork chops and rice for dinner.
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Just clean the house and do laundry today.

    Cardio: Walk/jog- 260 calories

    Strength: quads- linear leg press, Smith machine squats, bulgarian squats, leg extensions 4x15

    Assessment: Taco Bell for dinner.
  • nossmf
    nossmf Posts: 12,088 Member
    Cardio & Strength: Snow shoveling - 75 minutes (thick, heavy, wet stuff that weighs a ton, too)

    Food: My reward is a pot of chili which has been simmering for 8 hours, followed by a hot fudge sundae
  • justgirl81
    justgirl81 Posts: 467 Member
    Saturday
    Workout: 8 mile crosstrainer
    Weigh In: 106.8lbs
    Nutrition: Coconut oil 3tsp plus one fishoil

    Goals:
    1. Reach 104.0 lbs by 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). min 1 chapter/day. (Today Matt 15 review)
    4. Transition to 100% paleo: veggies, protein, fats
  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Laundry to finish this weekend. I also had to order 2 new headlamp housings for our Sonata (2012) because my daughter has to take a driving test Monday and the blinkers weren't working and because they do a safety inspection on the car before the test, I decided to replace them at a cost of $120 for both rather than go to dealership to fix the bulbs at the same cost. These replacements are much brighter than the old ones.

    Cardio: Walk/jog- 260 calories

    Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x15

    Assessment: Pizza for dinner because my daughter hasn't had it in a month.



  • justgirl81
    justgirl81 Posts: 467 Member
    Sunday
    Workout: 10 mile run *felt so good to get back to running
    Weigh In: 107.8lbs
    Nutrition: Coconut oil 3tsp plus one fishoil. Added greek yogurt in attempt to aid my digestion.

    Goals:
    1. Reach 104.0 lbs by 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). min 1 chapter/day. (Today Matt 16)
    4. Transition to 100% paleo: veggies, protein, fats
  • justgirl81
    justgirl81 Posts: 467 Member
    nossmf wrote: »
    Cardio & Strength: Snow shoveling - 75 minutes (thick, heavy, wet stuff that weighs a ton, too)

    Food: My reward is a pot of chili which has been simmering for 8 hours, followed by a hot fudge sundae

    Brrrr. Snow shoveling is a killer workout. Great Job!
  • justgirl81
    justgirl81 Posts: 467 Member
    ninerbuff wrote: »
    Hey gang,

    I like myself unconditionally!



    Cardio: Walk/jog- 260 calories

    Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x15

    Assessment: Pizza for dinner because my daughter hasn't had it in a month.


    great workout! I need to learn to do deadlifts. I used to get great benefits from walking lunges.

  • ninerbuff
    ninerbuff Posts: 49,031 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! My daughter takes driver's test today and then leaves tomorrow back to LA. :( But it was so good to have her home over the weekend.

    Cardio: Walk/jog- 260 calories

    Strength: shoulders- machine shoulder press, rope face pulls, rear lateral raises, side lateral raises, single arm cable side laterals, shrugs with dumbbells 4x15

    Assessment: Sushi for dinner.
  • nossmf
    nossmf Posts: 12,088 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 lasagna with garlic breadsticks and side salad

    Miscellaneous: Hey @ninerbuff, what prompted you to change up your set/rep scheme to a flat 4x15 on everything? I haven't seen you change your routine in YEARS.

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