"TLFC" exercise and accountability support!
Replies
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule and class today. Lol, with the remodel going on, machines and benches were moved so the members were confused walking in. We have no squat racks until after Thursday though and people are dumbfounded on how to train legs. The elderly don't like the change because now they have to relearn where everything is.
Cardio: Walking/jog- 260 calories
Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x15
Assessment: Steak and brocholi 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
Roman Chair Knee-Ups 4x20
Food: Last night was hamburger goulash, tonight is chicken bulgogi with rice.
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Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and long day. Waiting for our new equipment to arrive tomorrow!!!
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x15
Assessment: Homemade spaghetti!0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and class this morning. Well no new equipment this morning so hopefully this evening it will be installed.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x15
Assessment: Pork chops and vegetables for dinner.0 -
Thursday
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
Food: Dinner Wednesday night was breakfast (French toast, scrambled eggs, bacon, air-fried potatoes)
Friday
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 last night was chicken spaghetti with side salad0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Remodel is done! And it looks so awesome! I'll take pics later. Raining hard all weekend and I'll just do my regular chores today and maybe get a massage.
Cardio: Walk/jog- 260 calories
Strength: quads- linear leg press, Smith machine squats, bulgarian squats, leg extensions 4x15
Assessment: Panda for dinner.
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Hey gang,
I like myself unconditionally!
Happy weekend! Full schedule. Grocery shop today. So busy yesterday from many members checking out the remodel and because it was really stormy to do anything outside.
Cardio: Walk/jog- 260 calories
Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x15
Assessment: Panera for dinner.0 -
I take a week off from lifting every three months, normally the last week of each quarter. However, based on my odd work schedule this week, I'll be taking this week off from lifting (Mar 4-10).0
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and class tonight. Still rainy and also last night my battery died so I had to go to Autozone 30 minutes before they closed to get a new battery for my van.
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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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule and class today. Supposed to rain later.
Cardio: Walking/jog- 260 calories
Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x15
Assessment: Steak and bok choy for dinner.0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and long day.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x15
Assessment: Homemade spaghetti for dinner.0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and class this morning. Warriors are winning at least. Hopefully they get into the playoffs so my sports time won't be boring.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x15
Assessment: McDonald's for dinner last night.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. My second longest day of the week. And 24hr Fitness shuts down for renovation for 20 days so we expect a bunch of one month memberships coming up.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x15
Assessment Chicken adobo and rice.
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Hey gang,
I like myself unconditionally!
Happy weekend! Just clean the house and do laundry today. Still an issue with the blinker on our dumb *kitten* Sonata. Taking it in because my daughter is taking her test next week.
Cardio: Walk/jog- 260 calories
Strength: quads- linear leg press, Smith machine squats, bulgarian squats, leg extensions 4x15
Assessment: Popeye's for dinner.
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Hey gang,
I like myself unconditionally!
Happy weekend! Full schedule. Grocery shop today. Of course the dumbass dealership couldn't fix the problem and said that I have to refer to the after market maker of the headlamps I replaced to fix the problem caused by the original ones. I *kitten* hate Hyundai.
Cardio: Walk/jog- 260 calories
Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x15
Assessment: Popeye's for dinnner.
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule today. Ugh, the 24 hour Fitness people who have come to our gym are bringing their bad habits to my gym. I've been having to tell them to rerack their weights constantly the last day.
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 for dinner
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People don't re-rack at 24-hour fitness? Rude.
I was surprised to see some un-racked dumbbells yesterday. It's rare at my gym.0 -
Weights: Upper Power
Bench Press 5x5
Cable Row 5x5
Machine Decline Press 5x5
Machine High Row 5x5
Standing Smith OHP 5x5
Cable Woodchoppers 3x10 (High, Cross, Low)
Analysis: Finally back to the gym after my quarterly week off. No pain anywhere, but felt weak. Use it or lose it, eh?
Food: Last night was backyard firepit hotdogs and s'mores.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule and class today. The members from 24hour Fitness are getting a dose of what a gym is supposed to look like and be ran. Already have had a couple of them complain to my manager that I'm policing the floor. And my manager backed my play by saying that I'm enforcing the rules here that aren't applied at 24. Have actually had a couple of members asking for refunds because they don't like that we ask them to rerack their weights and keep the gym organized.
Cardio: Walking/jog- 260 calories
Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x15
Assessment: Spaghetti 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
Roman Chair Knee-Ups 4x20
Analysis: Couple weeks back almost came to blows with a guy in the DB section over placement of DB's on the rack. Specifically, the heavy DB section, which recently added 105# DB's, which is great but the area already had labels for where each weight should go, and the labels were never replaced or removed to make room for the new set. Consequently, we don't really have set placement for things anymore, just a general "anything above 75 goes in this area" type of thing. Anyway, I got done using a set of 90's, replaced them onto the general area, turned to walk away when out of the corner of my eye in the mirror I saw a dude racing forward like a runaway bull, mad as hell, to snatch up the 90's I just put down, relocate them to where the 90# label still existed, then turned to glare daggers at me. Huge dude, 300# of muscle if he's an inch, looked for a moment like he wanted to start something. Stood my ground, mentally recalling old martial arts training from 25 years ago should I need it, until he returned to his bench to continue his workout using, ironically enough, the 105#'s which are the source of the situation. He must've had somebody talk to him, because I've seen him since then but he's never repeated the tension with me or anybody else as far as I can tell.
Food: Last night was baked chicken with buttered egg noodles (will have spaghetti with side salad tonight)0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and long day. 2 new clients this morning.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x15
Assessment: Chinese last night. Beef fried rice and sauteed bok choy.
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Hey gang!
I like myself unconditionally!
Happy Humpday! Full schedule and long day. 2 new clients this morning.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x15
Assessment: Chinese last night. Beef fried rice and sauteed bok choy.
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I am older and way out of shape, but knocking the rust off. So, I can't compete with the posts I see here nor am I in the same league, but here it goes....
Yesterday
Cardio:
Walking: 6.33 miles at 23 minute mile for total of 146 minutes time or 2 h 26 minutes.
Strength:
Push Ups: 30 (weak I know)
Curls: 50 each arm with 10lb weight
Food:
I took in 1600 calories, which was about 750 under my daily goal with exercise added into the total.
I am not trying to get swole. I am trying to lose weight and not injure my old geiserly body while I build up.
This data was day 2.
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I am older and way out of shape, but knocking the rust off. So, I can't compete with the posts I see here nor am I in the same league, but here it goes....
Everybody has to start somewhere. We certainly didn't start at our current level, we had to build up over time. Take it steady, stay disciplined, and you'll improve, also. Welcome to the thread, and the MFP forums!0 -
It's not about being in the same league..................it's about having the same dedication and commitment to keep yourself physically fit for life.I am older and way out of shape, but knocking the rust off. So, I can't compete with the posts I see here nor am I in the same league, but here it goes....
Yesterday
Cardio:
Walking: 6.33 miles at 23 minute mile for total of 146 minutes time or 2 h 26 minutes.
Strength:
Push Ups: 30 (weak I know)
Curls: 50 each arm with 10lb weight
Food:
I took in 1600 calories, which was about 750 under my daily goal with exercise added into the total.
I am not trying to get swole. I am trying to lose weight and not injure my old geiserly body while I build up.
This data was day 2.
1 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and class this morning. My daughter comes home tomorrow.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x15
Assessment: Steak, rice and vegetables for dinner.
1 -
Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. Regular opener didn't show up so luckily I came in early today at 4:10am (we open at 4am). Just a regular day!!!
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x15
Assessment Taco Bell for dinner.
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My gym closed down for two days due to the blizzard. Days like this I really wish I had a home gym setup.
At least I got to break a sweat shoveling the 13 inches of heavy, wet snow which fell.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Just clean the house and do laundry today. My daughter being home is so great. I finished fixing everything on the car so that when she takes her driving test on Monday, there won't be any issues.
Cardio: Walk/jog- 260 calories
Strength: quads- linear leg press, Smith machine squats, bulgarian squats, leg extensions 4x15
Assessment: Asian short ribs and vegetables for dinner.
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