"TLFC" exercise and accountability support!
Replies
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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.
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.
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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, fats1 -
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.1 -
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.
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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 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.0 -
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.
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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, fats1 -
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
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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 salad0 -
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:1 -
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.
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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.0 -
Tuesday
Workout: 8 mile crosstrainer
Weigh In: 108.8 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). minimum 1 chapter daily.Today Matt 13
4. Transition to 100% paleo: veggies, protein, fats1 -
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:
1 -
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.
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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 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x15sec
Food: Dinner was sloppy Joe's0 -
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, fats1 -
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, fats2 -
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.1 -
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 casserole0 -
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.1 -
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.0 -
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 sundae0 -
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, fats1 -
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.
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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
1 -
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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.
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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.
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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 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.0
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