"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,509 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning and 5 tonight. Will try some sprints today.

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

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

    Assessment: Panera last night. Had the Strawberry Poppyseed salad with chicken.

  • steveko89
    steveko89 Posts: 2,216 Member
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    Standard Wednesday today. Conf call at noon, needing to get some other tasks done quickly. Probably also should cut the grass tonight.

    Cardio: n/a today. If I cut the grass I guess that counts? Usually takes me 60-90 minutes, non-self-propelled push mower.

    Strength: Workout A
    Lateral Raises 4 sets, 17.5s x 12
    DB Chest Flys 4 sets, 17.5s x 12
    Bench Press 4 sets, 170 x 8, x 10 on last set, +10lbs for next week
    Barbell Row 4 sets, 140 x 8, x 9 on last set, +5lbs for next week
    DB Incline Press 3 sets, 40s x8
    Pull Up 3 sets, +45 x 5
    Knee Raises 3 sets, x 8
    Barbell Curls 3 sets, 70 x 12
    *dropped a set on the last block of four exercises for time purposes.

    Assessment: kept myself from snacking last night like I did Monday, still had a slice of pie. Will again tonight, close enough to targets across the board to not worry about it, will probably save the last slice for Friday.
  • steveko89
    steveko89 Posts: 2,216 Member
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    Hoping for a low key Thursday and Friday to finish out the week

    Cardio: Planned to do 1000m on the rower as I did on Tuesday but didn't drag myself out of bed to have time for my full planned workout. Will try to make it up with tomorrow's workout.

    Strength: Workout B (Lower body emphasis)
    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
    Barbell Curls - 3 sets, 85 x 8

    Assessment: The road to four donuts and 2800+ calories is paved with good intentions, right? That was yesterday.
  • ninerbuff
    ninerbuff Posts: 48,509 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Another hot day, but I may cut my lawn.

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

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

    Assessment: Lamb shank and corn.
  • ninerbuff
    ninerbuff Posts: 48,509 Member
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    Hey gang!

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning! Hopefully get a chance to hook up with my cousin who I haven't seen in 30 years.

    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: Pad Thai for me last night.

  • steveko89
    steveko89 Posts: 2,216 Member
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    TGIF indeed.
    Cardio: Didn't get to rowing again this morning, will not have an issue fitting it in tomorrow without any time constraints. Should cut the grass tonight, neighbors did theirs and mine looks ragged as a result.

    Strength: Workout C, cut one superset for time and my right shoulder still feeling a little off.
    DB Chest Flys - 4 sets, 17.5s x 12
    Bench Press - 4 sets, 180 x 8
    DB Rear Delt Flys - 3 sets, 35s x 8
    Barbell Rows - 3 sets, 145 x8
    Barbell Curls - 3 sets, 70 x 8
    Wide grip pull ups - 3 sets, BW x 5
    skipped: weighted sit-ups, upright rows

    Assessment: Chipotle last night with in-laws. Meticulously planned my salad to fit everything nicely, chips and guac were ordered for the group and I was weak. Aside from needing to be better about getting to and out of bed on time for my workouts, I'd call week one of this adjusted workout plan a success. Had it not been for the lack of time certain days I would've hit four sets on planned lifts and I don't think that, nor extra weight on squats or deadlifts would've impacted recovery much if at all. In addition to rowing tomorrow, if I'm feeling good I'll do a low rep strength-targetting workout of all my main lifts.
  • ninerbuff
    ninerbuff Posts: 48,509 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Just a couple of clients over the weekend. Will do some walking this weekend and then a Father's day party with family on Sunday!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Taco Bell last night.

  • ninerbuff
    ninerbuff Posts: 48,509 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 tonight. Have to do a follow up on a car recall. My DW's engine is knocking and under recall, but we never got a notice for it.

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

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

    Assessment: Overate yesterday at family Father's day party.

  • steveko89
    steveko89 Posts: 2,216 Member
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    Saturday 6/16

    Cardio: n/a

    Strength: Main Lifts/Strength
    Back Squat - 3 sets, 325 lbs x 3
    Deadlift - 3 sets, 360 lbs x 1
    Bench Press - 3 sets, 235 lbs x 3
    Overhead Press - 3 sets, 155 lbs x 3
    Pull-up - 3 sets, +70 lbs x 3
    Pendlay Row - 3 sets, 190 lbs x 3

    Monday 6/18

    Cardio:n/a

    Strength: Workout A
    Lateral Raises - 4 sets, 17.5s x 12
    DB Chest Flys - 4 sets, 17.5s x 12
    Bench Press - 4 sets, 180 x 8
    Barbell Row - 4 sets, 145 x 8
    DB Incline Press - 3 sets, 40s x 8
    Pull Up - 3 sets, +65 x 5
    Knee Raises 3 sets, x 8
    Barbell Curls - 3 sets, 70 x 12

    Assessment: Overall a good weekend, didn't leave the house between coming home Friday night and leaving for work this morning. Both sets of parents (mine and wife's) are on separate vacations out of state so we didn't have any family obligations yesterday. Grilled steaks Friday night after mowing the grass, nice big omelette with leftover steak Saturday night. Full day of recovery yesterday, taking care of a few things around the house.
  • ninerbuff
    ninerbuff Posts: 48,509 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 4 this evening. Taking the DW's car in today for recall issue. Hopefully they replace the current engine with a brand new one because of the recall issue.

    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
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    Cardio: Planned to do 1000m on the rower but didn't drag myself out of bed to have time for my full planned workout once again. Finding it hard to get to bed and subsequently get up on time with it not getting fully dark until after 10pm this time of year.

    Strength: Workout B (Lower body emphasis)
    Squats - 225 x 5 warmup set, 3 sets 325 x 3
    Deadlift - 225 x 3 warmup set, 3 sets 325 x 1
    Overhead Press - 3 sets, 120 x 8
    Barbell Curls - 4 sets, 85 x 8

    Assessment: Breakfast foods for dinner last night, ate at maintenance as I had to do a blood draw yesterday morning as we're in the process of changing around some life insurance stuff.
  • steveko89
    steveko89 Posts: 2,216 Member
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    Cardio:n/a

    Strength: Workout A
    Bench Press - 3 sets, 180 x 8
    Barbell Row - 4 sets, 145 x 8
    Pull Up - 3 sets, +50 x 5
    Barbell Curls - 4 sets, 65 x 12

    Assessment: Went to the dentist yesterday afternoon and was ravenous when I got home so I had an apple w/ peanut butter and nutella around 3:30pm which pushed my calories higher than initially expected for the day. Still weighed less this morning, down to 172.6 lbs, which made me happy, down from a recent high of 179 on 5/20. Had to cut the whole workout short again this morning. Unfortunately, upping the rep weight to 180 after the heavy day Saturday at 235 has my left pec a little worse for wear where I strained and/or tore it last fall. Thinking it's due for a deload week or even taking a few days off from lifting entirely. I have a busy first half of next week so perhaps a hiatus after tomorrow's leg-focused workout until late next week would be beneficial. I'll actually make myself use the rowing machine if I'm not taking time to lift.
  • nam985
    nam985 Posts: 140 Member
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    Hey all!
    I've been crazy busy at work and keep forgetting to post. Here is today's rundown:

    Cardio: 10 minutes stair master as a warmup

    Strength: today was pull/core
    - barbell deadlift: 3 x 10 @ 65lbs
    - barbell row: 3 x 10 @ 30lbs
    - one arm dumbbell row: 3 x 10 @ 20lbs
    - hammer curl to press: 3 x 10 @ 12lbs
    - 3 rounds of 20 crunches, 20 bicycles, 60 second forearm plank

    Food: had some almonds & skyr for lunch, dinner tonight was sushi, total ~1100 kcal (a bit below where I aim to be, but just wasn't feeling that hungry today).
  • ninerbuff
    ninerbuff Posts: 48,509 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Will box today. Up to the 100's today.

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

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

    Assessment: Ribs and rice last night.

  • steveko89
    steveko89 Posts: 2,216 Member
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    Starting to feel like groundhog day, had to cut my morning workout short, will hit my accessory lifts and row when I get home this afternoon.

    Cardio: Rowing Machine, 1000m total, 5 x 200m HIIT splits.

    Strength: arms- Workout B (lower body emphasis)
    Morning:Squats - 3 sets, 275 x 5; Deadlifts - 3 sets, 275 x 3
    Afternoon: Lateral Raises, Overhead Press, Curls, Rear Delt Flys

    Assessment: Continuing to feel somewhat worn down on this cut, still have a bit to go to get as lean as I need to do an optimal lean bulk. Depending on how I'm feeling I may switch to dumbbell de-load or try to skip weights for most, if not all of next week.
  • ninerbuff
    ninerbuff Posts: 48,509 Member
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    Hey gang!

    I like myself unconditionally!

    Happy TGIF and LCW!!! 4 clients this morning! Hot one today! Will go watch Jurrasic World today!

    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 Panera salad last night.

  • ninerbuff
    ninerbuff Posts: 48,509 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Just a couple of clients over the weekend. Will have to do yard work today and start packing for trip to ENGLAND!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Sushi last night. Felt a little heavy, so later I went for a 3 mile walk.

  • ninerbuff
    ninerbuff Posts: 48,509 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Well no clients for a week cause we're flying out to England today! I will still be working out while there although not sure my workouts will be as effective in my own gym since gyms there are a bit more sparse. Already got my workout done this morning.

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

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

    Assessment: Overate yesterday at family party again!

  • nam985
    nam985 Posts: 140 Member
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    Hello all!

    Got a touch too much sun this last weekend so I took yesterday to let my body heal. Back at it today!

    Cardio- 10 minutes walk to warm up

    Strength - push, butt, calves (some weight increases this week!)
    incline bench press (3x10 @60lbs)
    flat bench press (3x10 @65lbs)
    seated dumbbell press (3x10 @17.5lbs)
    lateral raise (3x10 @12lbs)
    barbell hip thrust (3x10 @80lbs)
    calf press (3x12 @100lbs)

    Food: French onion soup for lunch, grilled chicken and fettuccine alfredo for dinner, ~1300 net kcal
  • ninerbuff
    ninerbuff Posts: 48,509 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Nice fitness room here at the Marriott in England.

    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.

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