"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and class today. With 24 hour people going back to their gym, things are back to normal.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Chicken adobo and rice for dinner.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and long day. Warriors win 5 in row!!!!

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

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

    Assessment: Panda Express for dinner.



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

    I like myself unconditionally!

    Happy Thursday! Full schedule and class this morning. Not much going except work.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Spaghetti for dinner.
  • nossmf
    nossmf Posts: 11,517 Member
    Weights: Upper Hypertrophy

    Incline Bench Press 4x10
    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 was a belated Easter dinner (ham, mashed potatoes, etc) due to work schedules interfering with eating it on time
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. Just work on a long day again.

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

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

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

    I like myself unconditionally!

    Happy weekend! House cleaning and laundry. Pedicure and just relax again on my day off.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Carne Asada super burrito for dinner.
  • nossmf
    nossmf Posts: 11,517 Member
    Weights: Lower Hypertrophy

    Squats 5x10
    BB Step-Ups 3x12
    Leg Extension 3x12
    Lying Leg Curl 3x12
    Calves Extend 4x15 <superset> Cable Crunch 4x10

    Food: Dinner was pork schnitzel
  • ninerbuff
    ninerbuff Posts: 48,972 Member

    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule. Then later grocery shop.

    Cardio: Walk/jog- 260 calories

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

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

    I like myself unconditionally!

    Happy Monday! Full schedule today. Have some gaps to fill because I finished up with a couple of clients.

    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: Chicken adobo 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 5x5
    Cable Woodchoppers 3x10 (High, Cross, Low)

    Food: Last night was lasagna with side salad
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and class today. Hot day today!

    Cardio: Walking/jog- 260 calories

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

    Assessment:Chicken adobo for dinner.

  • 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 hamburger helper stroganoff, tonight was tacos.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    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: McDonald's for dinner.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and class this morning. Almost time for NBA playoffs! Go DUBS!!!

    Cardio: Walk/jog- 260 calories

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

    Assessment: Strawberry poppyseed chicken salad from Panera.

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

    I like myself unconditionally!

    Happy TGIF! Full schedule. Long day and new client.

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

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

    Assessment Carne Asada super burrito.
  • nossmf
    nossmf Posts: 11,517 Member
    Yesterday

    Weights: Upper Hypertrophy

    Incline Bench Press 4x10
    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: Considering it was after a full day's work with double commute, plus only 4 hours sleep due to picking up my daughter from the airport, it went better than expected!

    Today

    Weights: Lower Hypertrophy

    Squats 5x10
    BB Step-Ups 3x12
    Leg Extension 3x12
    Lying Leg Curl 3x12
    Calves Extend 4x15 <superset> Cable Crunch 4x10

    Food: Dinner was homemade burgers with fruit and chips

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

    I like myself unconditionally!

    Happy weekend! House cleaning and laundry. Raining all day. Good thing I did my lawn yesterday.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Strawberry poppyseed salad for dinner.
  • ninerbuff
    ninerbuff Posts: 48,972 Member

    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule. Just need to do laundry and grocery shop today.

    Cardio: Walk/jog- 260 calories

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

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

    I like myself unconditionally!

    Happy Monday! Full schedule today. Client coming back after surgery today. I'll have to be attentive to how he feels through the workout.

    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 yesterday.
  • nossmf
    nossmf Posts: 11,517 Member
    Weights: Upper Power

    Bench Press 5x3, 3, 3, 8, 15
    Cable Row 5x5, 5, 5, 6, 10
    Machine Decline Press 5x6, 7, 8, 9, 10
    Machine High Row 5x6, 7, 8, 9, 10
    Seated BB OHP 4x10, 8, 5, 15

    Analysis: Got sick mid-bench of heavy triples, backed the weight off and repped out. Need to rethink before next week.

    Food: Last night was meatloaf with mashed potatoes and green beans.
  • mtaratoot
    mtaratoot Posts: 14,217 Member
    Getting sick don't sound so good.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and class today. Warriors play in game tonight! Let's go DUBS!!!!!

    Cardio: Walking/jog- 260 calories

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

    Assessment: Pork adobo for dinner.



  • 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

    Analysis: I knew my leg presses weren't getting low enough, but I didn't realize just how short of proper I was actually stopping until my last set when I cut the weight in half and instantly added six inches of additional range of motion. Ugh, so bad.

    Food: Last night was homemade chicken pot pie
  • nossmf
    nossmf Posts: 11,517 Member
    nossmf wrote: »
    Got sick mid-bench of heavy triples...
    mtaratoot wrote: »
    Getting sick don't sound so good.

    I thought at first you were saying YOU got sick, but then I realized you misunderstood my post, which meant I did not word it well enough. I meant that I got sick AND TIRED of doing heavy triples, wanted to do something else instead. Thanks for your concern.
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and long day. Ugh, Warriors out of playoffs so I'm pretty much done with basketball till the finals.

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

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

    Assessment: Carne asada super burrito for dinner.
  • 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: Mediterrean food for dinner. I love kufta!!

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

    I like myself unconditionally!

    Happy TGIF! Full schedule. Looking forward to finishing the 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.
  • DVDBEASTMODE
    DVDBEASTMODE Posts: 149 Member
    Hi my name is David. I have been on here for quite some time. I comment on all of my friends workouts, logging streaks etc etc. I also put up daily motivation and workout 5-7 days a week. I just can't seem to get any interaction from most. Would be nice to get some reciprocation, motivation and or a community. Please add me you will not regret it. I WILL KEEP YOU GOING!!!! RRAAWWRR BEASTMODE
  • nossmf
    nossmf Posts: 11,517 Member
    Strength: Full Body

    Squat 5x10
    Bench 10x3 @ 62% 1RM
    BB Row 4x10
    Seated BB OHP 3x10
    BB Curl 3x10

    Food: Last night was sweet and sour pork on rice

    NBA: @ninerbuff you can always root for the Nuggets! lol
  • ninerbuff
    ninerbuff Posts: 48,972 Member
    DVDBEASTMODE wrote: »
    Hi my name is David. I have been on here for quite some time. I comment on all of my friends workouts, logging streaks etc etc. I also put up daily motivation and workout 5-7 days a week. I just can't seem to get any interaction from most. Would be nice to get some reciprocation, motivation and or a community. Please add me you will not regret it. I WILL KEEP YOU GOING!!!! RRAAWWRR BEASTMODE

    Welcome!

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