"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and class this morning.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Taco Bell for dinner. Too tired to cook anything.

  • nossmf
    nossmf Posts: 11,517 Member
    Weights: Upper Hypertrophy

    Incline Bench Press 3x10
    DB Bench Press 3x10
    BB Row 4x10 (2 sets pronated, 2 sets supinated)
    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

    Analysis: I did my incline presses today at an adjustable squat rack where I lowered the angle from 45 degrees (fixed incline press station) to 30 degrees. Zero shoulder issue, even able to increase the weight used. Next exercise to look at: cable lateral raise, not sure I'm doing it right as I'm not feeling it where I think I should.

    Food: Dinner was Olive Garden salmon and broccoli with too many breadsticks. (Double-date with my wife, son and his new bride.)
  • justgirl81
    justgirl81 Posts: 409 Member
    edited February 15
    Wednesday
    Workout: 10 mile run
    Weigh In: 108.8 lbs
    Nutrition: six fishoil. Magnesium bloat. :(

    Goals:
    1. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Matt 25)
    2. Punch in 30 minutes early every day (be an Outstanding employee).
    3. Reach 104.0 lbs by 3/1/24
    4. Transition to 100% paleo: veggies, protein, fats

    Putting Jesus first is the only way I'm going to move forward.
  • nossmf
    nossmf Posts: 11,517 Member
    Maybe you should put the Bible as Goal #1 then?
  • justgirl81
    justgirl81 Posts: 409 Member
    I think that's a good idea.
  • ninerbuff
    ninerbuff Posts: 48,972 Member

    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. Just finishing up my work week then off tomorrow. Supposed to rain, so I might just spend time doing some extra cardio at the gym.

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

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

    Assessment Pork chops, aspargus and rice for dinner.
  • justgirl81
    justgirl81 Posts: 409 Member
    Thursday
    Workout: 6 mile crosstrainer
    Weigh In: 107.8 lbs
    Nutrition: six fishoil. Didn't sleep well at all.

    Goals:
    1. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Matt 25)
    2. Punch in 30 minutes early every day (be an Outstanding employee).
    3. Reach 104.0 lbs by 3/1/24
    4. Transition to 100% paleo: veggies, protein, fats
  • nossmf
    nossmf Posts: 11,517 Member
    Weights: Lower Hypertrophy

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

    Food: Dinner was sautéed sausage with au gratin potatoes.
  • ninerbuff
    ninerbuff Posts: 48,972 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: Chipotle for dinner because I had a gift card to use.
  • justgirl81
    justgirl81 Posts: 409 Member
    Friday
    Workout: 5 mile walk
    Weigh In: no weigh in
    Nutrition: six fishoil. 2t magnesium

    Saturday
    Workout: 10 mile run
    Weigh In: 105.8 lbs
    Nutrition: six fishoil. 1t magnesium

    Goals:
    1. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Matt 27, 28)
    2. Punch in 30 minutes early every day (be an Outstanding employee).
    3. Reach 104.0 lbs by 3/1/24
    4. Transition to 100% paleo: veggies, protein, fats
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule. Laundry and some light dusting on stuff I missed yesterday. Will just grocery shop and chill today.

    Cardio: Walk/jog- 260 calories

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

    Assessment: McDonald's for dinner.
  • justgirl81
    justgirl81 Posts: 409 Member
    Sunday
    Workout: 10 mile run
    Weigh In: 107.6 lbs
    Nutrition: six fishoil. Way too much food.

    Goals:
    1. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Mark 1)
    2. Punch in 30 minutes early every day (be an Outstanding employee).
    3. Reach 104.0 lbs by 3/1/24
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule today. Just working and that's it.

    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: 11,517 Member
    Weights: Upper Power

    Bench Press 5x2
    Cable Row 5x5
    Machine Decline Press 5x5
    Machine High Row 5x5
    Seated BB OHP 5x5
    Cable Woodchoppers 3x10 (High, Cross, Low)

    Analysis: While sitting at the BB OHP station, saw a guy standing by the hack squat machine facing the wrong way. Before I turned away he grabbed the handles and began doing shoulder presses. Thought on it, think it's actually kinda brilliant...handles are connected through the machine, so more stability than DB's would give, while it's still a neutral grip rather than forced pronated, and you can really load up the weight. May have to give that a try next week.

    Food: Last night was homemade French dip sandwiches with baked fries
  • mtaratoot
    mtaratoot Posts: 14,217 Member
    How cool is it to see someone "doing it wrong" and realize they may be on to something. Good on you for being open to possibilities. I'm still enough of a tyro to not even notice "wrong" whether in my own movements or someone else's Yet. Operative word, I hope, is "yet."
  • justgirl81
    justgirl81 Posts: 409 Member
    edited February 20
    Monday
    Workout: 7 mile crosstrainer
    Weigh In: 108.2 lbs
    Nutrition: six fishoil.

    Goals:
    1. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Mark 2)
    2. Punch in 30 minutes early every day (be an Outstanding employee).
    3. Reach 104.0 lbs by 3/1/24
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and class today. Days are just going by I guess until the basketball playoffs.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Homemade spaghetti for dinner yesterday.
  • nossmf
    nossmf Posts: 11,517 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

    Food: Last night was leftover yogurt chicken (don't ask, got the recipe from MFP, not gonna repeat it)
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and long day. Rain still and foggy this morning so it was a scary drive at 3:35am in the morning.

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

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

    Assessment: Pork shoulder and vegetables for dinner.
  • justgirl81
    justgirl81 Posts: 409 Member
    Tuesday
    Workout: 10 mile run
    Weigh In: 107.6 lbs
    Nutrition: six fishoil.

    Goals:
    1. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Mark 3)
    2. Punch in 30 minutes early every day (be an Outstanding employee).
    3. Reach 104.0 lbs by 3/1/24
  • justgirl81
    justgirl81 Posts: 409 Member
    Wednesday
    Workout: 6 mile crosstrainer
    Weigh In: 108.8 lbs
    Nutrition: six fishoil.

    Goals:
    1. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Mark 4)
    2. Punch in 30 minutes early every day (be an Outstanding employee).
    3. Reach 104.0 lbs by 3/1/24
  • nossmf
    nossmf Posts: 11,517 Member
    Cardio: Just trying to stay active the rest of the day after working the graveyard shift last night. Want to get my sleep cycle returned to sleeping at night, so today is chore day: groceries, dishes, clothes, trash collection...

    Food: Last night was crock pot honey chicken with rice
  • ninerbuff
    ninerbuff Posts: 48,972 Member

    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. Long day today as I picked up 2 clients for the evening.

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

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

    Assessment Steak and rice for dinner again.

  • justgirl81
    justgirl81 Posts: 409 Member
    Thursday
    Workout: 6 mile crosstrainer
    Weigh In: 107.4 lbs
    Nutrition: six fishoil.

    Goals:
    1. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Mark 5)
    2. Punch in 30 minutes early every day (be an Outstanding employee).
    3. Reach 104.0 lbs by 3/1/24
  • nossmf
    nossmf Posts: 11,517 Member
    Weights: Full-Body

    Squats 4x15
    Incline Bench Press 4x8
    Bent-Over BB Row 4x10

    Food: Didn't feel like cooking, or even eating much, coming off a graveyard shift, so last night was just a couple bowls of dry cereal.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Just clean the house and do laundry today. With no rain I can do a little yard work too.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Taco Bell for dinner.
  • justgirl81
    justgirl81 Posts: 409 Member
    Friday
    Workout: 5 mile walk
    Weigh In: no weigh in
    Nutrition: carb overkill


    Saturday
    Workout: 10 mile run
    Weigh In: 107.8 lbs
    Nutrition: six fishoil. so much bloat

    Goals:
    1. Reach 104.0 lbs by 3/1/24
    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 Mark 6)
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule. Grocery shop today. Tonight our gym is getting some equipment removed for a remodel happening on Thursday.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Chipotle for dinner.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule today. New layout for the gym will get some getting used too, but can't wait till the new equipment arrives.

    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: Panda Express for dinner.
  • nossmf
    nossmf Posts: 11,517 Member
    Weights: Upper Power

    Bench Press 5x3
    Cable Row 5x5
    Machine Decline Press 5x5
    Machine High Row 5x5
    Standing Smith OHP 3x5
    Cable Woodchoppers 3x10 (High, Cross, Low)

    Analysis: Remembered to give the hack squat OHP a try. Between the stability and the neutral grip, was able to significantly increase the weight used...so much so (>50% more) that I actually question its utility. Obviously no stabilizer muscles are involved and limiting weight used, but is that really the explanation for such a sharp increase in weight? True, I use a machine for my secondary chest/back exercises, so why not for shoulders? Will need to give some thought to this...

    Food: Last night was homemade pizza

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