"TLFC" exercise and accountability support!

1313314316318319473

Replies

  • ninerbuff
    ninerbuff Posts: 48,454 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning! May go watch DEADPOOL 2 tonight.

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

    Strength: legs- leg press, front squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6

    Assessment: Taco Bell last night.
  • ninerbuff
    ninerbuff Posts: 48,454 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 3 clients this morning then off! Lots to do today! Have to grocery shop, DD has a recital, then my BIL and SIL are coming with the kids to stay with us over the weekend!!! FUN!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Vietnamese food last night!
  • ninerbuff
    ninerbuff Posts: 48,454 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 tonight. DD has field trip to Six Flags Great America today. Work for me as usual.

    Cardio: run/jog- 30 minutes (250 calories)

    Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6

    Assessment: Lots of food yesterday. Party for my graduating niece and Warriors game.

  • ninerbuff
    ninerbuff Posts: 48,454 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 4 this evening. 3 days of school left.

    Cardio: jog/walk- 30 minutes (250 calories)

    Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6

    Assessment: Chinese food yesterday.
  • steveko89
    steveko89 Posts: 2,216 Member
    edited June 2018
    I've come across this thread a number of times and never posted. Here's mine from yesterday, I'll follow up with today's as well.

    Monday 6/4/2018

    Cardio: n/a ... I loathe cardio

    Strength: Upper body Power - modified PHUL program
    Bench Press - 3 sets at 230 x 3
    Barbell Row - 3 sets at 185 x 3
    Overhead press - 3 sets 135 x 3
    Weighted Pull up - decided to try +90 - failed 1 set at 80 x 3, 2 sets 45 x 5
    DB Lateral Raises - 4 sets 20lbs/ x 10
    DB Chest Flys - 4 sets at 20lbs/ x 10
    Incline Bench and Barbell Rows were also on the schedule but skipped due to time, didn't get out of bed on time.

    Assessment
    : Trying to cut this month, goal at 1750, but at at maintenance Sunday and yesterday, got together with my parents Sunday and had pizza, polished off the leftovers Monday night, average weight still trending in the right direction.
  • steveko89
    steveko89 Posts: 2,216 Member
    Tuesday 6/5/18

    Cardio: Nope. Ought to run or hit the rower tomorrow morning.

    Strength: Lower body Power - modified PHUL
    Could not get going again this morning so I shortened my workout
    Back Squats - 1 set 205 x 5, 3 sets 300 x 3
    Deadlift - 1 set 205 x 3, 3 sets 300 x 3
    DB Curls - 1 set 30/ x 10/, 3 sets 35/ x 10/

    Assessment: Standard Tuesday at the office. Full day of food already planned and logged, should hit my calorie goal exactly, within +/- ~10% on macros, under protein and carbs, over on fat.
  • nam985
    nam985 Posts: 140 Member
    Been taking it easy the last couple days, a spring cold has decided to kick my butt!

    Cardio: nope, made a valiant attempt on Saturday, but felt like garbage after 10 minutes of moderate pace walking.

    Strength: in the words of Leslie Knope, everything hurts and I think I'm dying.

    Assessment: not my greatest effort fitness wise, having lots of chicken soup and tea has been consumed these past few days.
  • ninerbuff
    ninerbuff Posts: 48,454 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning and 5 tonight. Last day of school for me as a yard duty. Summertime!

    Cardio: jog/walk- 30 minutes (250 calories)

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, dumbell pullovers. 4x12,10,8,6

    Assessment: Pad Thai with chicken.
  • ninerbuff
    ninerbuff Posts: 48,454 Member
    Welcome steveko89!
  • steveko89
    steveko89 Posts: 2,216 Member
    Happy Wednesday, indeed. This working five full days is for the birds; spoiled myself taking extra days off around the holiday.

    Cardio: Had every intention of getting up such that I'd have time to run a few miles or row a few km, alas, slept through an alarm and barely had time for the main lifts

    Strength: PHUL Upper body Hypertrophy (abbreviated)
    Bench Press - 4 sets at 185 x 8
    Barbell Row - 4 sets at 150 x 8
    DB Shoulder Press - 2 sets 45s x 8
    Weighted Pull up - 1 set 70 x 3, 2 sets 35 x 5

    Assessment: Stayed up too late last night. Also grazed on some carrots/dip my wife was snacking on after dinner and she had to make a cake for a work function, so I of course sampled some batter from the mixing bowl when she was done. Put my over my target calories by a little but still under maintenance by a few hundred calories. Right shoulder and neck a little sore, thinking I may skip tomorrow's workout and run a combo on Friday to let myself sleep in a little tomorrow for recovery. Going to an event out of town (2 hour drive) on Saturday so I can't just shift my workouts by a day. Food planned for today very similar to yesterday, close to calorie goal, right on target for protein, under carb, little high on fat.
  • ninerbuff
    ninerbuff Posts: 48,454 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and none tonight because it's my DD's graduation! So proud! Next is highschool!

    Cardio: walk/jog- 60 minutes (350 calories)

    Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6

    Assessment: Had Panera last night. Napa chicken salad sandwich and half a Strawberry Poppyseed salad.
  • steveko89
    steveko89 Posts: 2,216 Member
    edited June 2018
    Cardio: n/a

    Strength: n/a

    Assessment: Planned off day from exercise for recovery and let myself catch up on sleep. Yesterday's best laid food plans yesterday went awry when the adjacent department set out donuts left over from their late morning meeting. I inhaled three glazed Dunkin donuts like a starving animal. Also had a brownie after dinner, netting +1700 over my goal calories, ~+1000 on maintenance for the day. No change on the scale this morning from yesterday so there's that at least. Dinner out with in-laws tonight. Back at in the gym tomorrow morning.
  • ninerbuff
    ninerbuff Posts: 48,454 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning! Will probably go watch DEADPOOL 2 now that my kid is out of school and I have no clients this evening. But I have to do it before the WARRIORS game tonight!!!

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

    Strength: legs- leg press, front squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6

    Assessment: Had sushi last night for my DD's graduation. Yesterday I also did a 9 Round 30 minute session at their studio. MAN am I out of boxing conditioning. I plan to do it for a couple of months till school starts again.

  • steveko89
    steveko89 Posts: 2,216 Member
    Happy Friday, indeed. I took a few days off around the holiday weekend and got spoiled; this five day week has been killer.

    Cardio: n/a

    Strength: Put together a random workout to hit my set targets for the week, ended up cutting it short due to right shoulder discomfort; I think I've been trying to up my bench weight too quickly. Will take it easy over the weekend and see how things feel, likely back posting on Monday.
    Chest Flys - 4 sets, 20s x 8
    DB Lateral Shoulder Raises - 4 sets, 20s x 8
    Flat Bench - 4 sets, 185 x 8 (cut last set at 4)
    Rear Delt Flys - 1 set, 40 x 8
    Barbell shoulder press - 1 set 95 x 4, shut it down
    Had planned four sets of rear delt and shoulder press, as well as curls and wide grip pull ups. In hindsight I should've still busted out the curls as they wouldn't have bothered my shoulder but I was so frustrated I just quit.

    Assessment: Decent Day yesterday, solid food day planned today. The Mrs. and I will stay in tonight, relax, and get ready for our trip to Indianapolis tomorrow. Though it'll be 4 hours round trip in the car there will be plenty of walking around at the convention we're attending. Hope everyone has a great weekend.
  • ninerbuff
    ninerbuff Posts: 48,454 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! No clients this morning because I am volunteering to help my DD's band in our annual Rodeo parade. Later I'm just kicking it and will do some work around the house.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Chinese food last night.

  • ninerbuff
    ninerbuff Posts: 48,454 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 tonight. Well with no more yard duty till school starts again, I'll be busy with home improvement plans during the summer.

    Cardio: run/jog- 30 minutes (250 calories)

    Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6

    Assessment: Too much food. My DD's graduation party with family this weekend and we ate at a Chinese restaurant.

  • steveko89
    steveko89 Posts: 2,216 Member
    Today is unequivocally a Monday.

    Cardio: n/a

    Strength: First day of the modified workout routine I did last week, originally based on PHUL but updated to reflect the Maximum Adaptive Volume Ranges outline in this article by Dr. Mike Israetel. https://renaissanceperiodization.com/training-volume-landmarks-muscle-growth/

    What I'm calling Workout A, which I'll do M/W:
    Lateral Raises 4 sets, 17.5s x 12
    DB Chest Flys 4 sets, 17.5s x 12
    Bench Press 4 sets, 170 x 8
    Barbell Row 4 sets, 140 x 8
    DB Incline Press 4 sets, 40s x8
    Pull Up 4 sets, +45 x 5
    Knee Raises 4 sets, x 8
    Barbell Curls 4 sets, 70 x 12

    Assessment: Overall, had a good weekend. Convention on Saturday was good, food choices a little suspect; food court sandwich w/ chips for lunch, steak & shake around the corner from the convention center for dinner, barely 100g of protein. Relaxed and did laundry yesterday morning/early afternoon. Dinner with my parents last night and was up extra early to take them to the airport for a vacation this morning. Didn't impact my workout schedule and ensured I was actually out of bed on time. I'm sure I'll be to bed early tonight as a result.
  • nam985
    nam985 Posts: 140 Member
    Finally feeling like I have rejoined the land of the living!

    Cardio - respiratory tract still pretty inflamed, swapped cardio for a lifting day.

    Strength - push, butt, calves
    incline bench press (3x10 @55lbs)
    flat bench press (3x10 @65lbs)
    seated dumbbell press (3x10 @15lbs)
    lateral raise (3x10 @12lbs)
    barbell hip thrust (3x10 @60lbs)
    standing calf raise (3x12 @35lbx2)

    Food - dinner tonight is leftover spinach lasagna with a caesar salad on the side.
  • ninerbuff
    ninerbuff Posts: 48,454 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 4 this evening. Working into getting myself back into better shape.

    Cardio: jog/walk- 30 minutes (250 calories)

    Strength: chest- incline bench flyes, machine flyes, cable crossovers, dips. 4x12,10,8,6

    Assessment: Steak and rice yesterday for dinner.

  • steveko89
    steveko89 Posts: 2,216 Member
    Standard Tuesday. Busy morning with a meeting and a long conference call.

    Cardio: Actually did 1000m on the rower at around 2:00/500m pace after my strength workout, baby steps

    Strength: Workout B with my new modifications, tried to keep the pace up to shorten rest times and keep my intensity up.
    Squats - 205 x 5 warmup set, 3 sets 300 x 3
    Deadlift - 205 x 3 warmup set, 3 sets 300 x 1
    Rear Delt Flys - 4 sets 35 x 8
    Overhead Press - 3 sets, 105 x 8
    Russian Twists - 3 sets, 16 total reps
    Barbell Curls - 3 sets, 85 x 8

    Assessment: Wife brought me home a cookie from work and had leftover pie from Sunday, also snacked on some trail mix after dinner I didn't need to eat. Will try to do better today, already planned the pie into my day.