"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,515 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Site seeing today! Lots of steps put in!

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

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

    Assessment:Eating a variety of foods here. Haven't really been tracking.

  • ninerbuff
    ninerbuff Posts: 48,515 Member
    edited June 2018
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    Hey gang!

    I like myself unconditionally!

    Happy TGIF and LCW!!! Well today we're doing the London eye and karaeoke 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: Sandwiches and tea.

  • ninerbuff
    ninerbuff Posts: 48,515 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Doing Kensington palace today and Stonehenge tomorrow!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Lobster linguine for dinner.

  • steveko89
    steveko89 Posts: 2,216 Member
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    Hope all had a good weekend. Back at it after taking it easy last week, did a lighter weight, full-body dumbbell workout Monday/Thursday/Saturday. Got some new mats for my workout area over the weekend, think they're going to work a lot better than the foam puzzle-piece mats I had been using. Actually got out of bed promptly this morning.

    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, 140 x 8
    DB Incline Press 4 sets, 40s x8
    Pull Up 4 sets, +45 x 8
    Knee Raises 4 sets, x 8
    Barbell Curls 4 sets, 65 x 12


    Assessment: Was under 172 lbs on the scale yesterday morning, cookout with in-laws resulted in somewhat of a refeed day. Back up to 173 this morning but expect that to come back off as water quickly.



  • hesn92
    hesn92 Posts: 5,967 Member
    edited July 2018
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    I've never posted in here before. But here is mine from yesterday:

    Cardio: went for a run (walking and running intervals but ended w/ a 15 min. run) burned 328 calories.

    Strength: n/a I do that on MWF

    Assessment: had a nice active day yesterday. we also went to the pool in the afternoon. I forgot to weigh myself. I try to do that every weekend. I'm not trying to lose weight, Just not gain any.
  • ninerbuff
    ninerbuff Posts: 48,515 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Fly back to Cali today! May try to workout tonight.

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

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

    Assessment: Sandwiches and fish and chips before leaving London.

  • ninerbuff
    ninerbuff Posts: 48,515 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 4 this evening. Well after a fun vacation in England, it's back to the grind!

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

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

    Assessment: Taco Bell last night for dinner after we got back.

  • ninerbuff
    ninerbuff Posts: 48,515 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Just 3 clients this morning because we close at 2pm for the holiday!

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

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

    Assessment: Eating back on track and determined to lose 30lbs by year's end!

  • ninerbuff
    ninerbuff Posts: 48,515 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Back to the grind!

    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 before fireworks!

  • steveko89
    steveko89 Posts: 2,216 Member
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    Going to play catch-up on my posting. Didn't post Tuesday as I worked out in the afternoon, somewhat busy yesterday.

    Strength:
    7/3 - Workout B (Lower body emphasis)
    Squats - 225 x 5 warmup set, 3 sets 320 x 3
    Deadlift - 225 x 3 warmup set, 3 sets 325 x 1
    Rear Delt Flys - 4 sets 40 x 8
    Overhead Press - 4 sets, 115 x 8
    Barbell Curls - 3 sets, 85 x 8

    7/4 - 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, 140 x 8
    DB Incline Press 4 sets, 40s x8
    Pull Up 4 sets, +45 x 8
    Knee Raises 4 sets, x 8
    Barbell Curls 4 sets, 65 x 12

    7/5 (planned for this afternoon)
    7/3 - Workout B (Lower body emphasis)
    Squats - 225 x 5 warmup set, 3 sets 320 x 3
    Deadlift - 225 x 3 warmup set, 3 sets 325 x 1
    Rear Delt Flys - 4 sets 40 x 8
    Overhead Press - 4 sets, 115 x 8
    Barbell Curls - 3 sets, 85 x 8

    Assessment: Intake has been too high this week, especially yesterday. No reason I can't have a solid day today and make up for yesterday's surplus some. Should be able to at least keep my weight flat this week, would like to cut down another 5-6 lbs, which should put me in a good spot to start a very lean bulk I can coast on for a while. However, that's proving a task easier said than done.
  • ninerbuff
    ninerbuff Posts: 48,515 Member
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    Hey gang!

    I like myself unconditionally!

    Happy TGIF and LCW!!! Finishing strong this week!

    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: Panera for dinner. Had a Strawberry Poppyseed salad.

  • ninerbuff
    ninerbuff Posts: 48,515 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Just cleaning house today and maybe watching Antman and the Wasp!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Not the most nutritious eating yesterday!
  • steveko89
    steveko89 Posts: 2,216 Member
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    I hope everyone had a good weekend. Went golfing with my Dad on Saturday so in lieu of my Friday workout I opted to set up my net to get some practice in.

    Saturday 7/7: Golf (riding) and cutting the grass. Finally a day <85-90F, over 10,000 steps. Bacon, eggs, protein waffles for dinner.

    Sunday 7/8: No intentional exercise, did laundry and some other oddball things around the house with my wife was at work. My parents took us out to dinner, had a great steak, crab cake, and split a slice of creme brulee cheesecake which was delectable.

    Monday 7/9: Made some adjustments to the rep ranges in my program shifting back toward a PHUL-style philosophy; Monday, Tuesday, and Friday will be Hypertrophy days where Wednesday and Thursday will keep reps low and weight high for improving strength.

    Strength: Hypertrophy A - Upper body focus
    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, 155 x 8
    DB Incline Press 4 sets, 45s x 8
    Pull Up 4 sets, +45 x 8
    Reverse Sit ups 4 sets, x 15
    EZ Bar Curls 4 sets, 65 x 12

  • ninerbuff
    ninerbuff Posts: 48,515 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 tonight! Back to my daily grind for the rest of the year!

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

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

    Assessment: Burgers for dinner yesterday. Not the best way to finish.
  • ninerbuff
    ninerbuff Posts: 48,515 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning then 4 this evening. Will also box later.

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

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

    Assessment: Steak, brocoli and rice for dinner.

  • steveko89
    steveko89 Posts: 2,216 Member
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    Standard Tuesday for me. Going out to a Mexican place for dinner with friends tonight.

    Cardio: I should really hit the rower when I get home from work before dinner but I know me and it's just not likely to happen.

    Strength: Hypertrophy B - Lower Body focus
    Squats 135 x 5 warmup set, 3 sets 255 x 6
    Rear Delt Flys 4 sets 40s x 8
    Deadlift 135 x 3 warmup set, 3 sets 255 x 3
    Overhead Press 4 sets 120 x 8
    Hanging Knee Raises 4 sets x 15
    EZ Bar Curls 4 sets 80 x 8

    Assessment: Under 2000 calories on the day, most on-plan day in a while. Average calories have been creeping up over the last few weeks, trying to get it back down. Going to be a little difficult as I've got events/dinner out planned every night through Saturday.
  • ninerbuff
    ninerbuff Posts: 48,515 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Just 3 clients then 5 tonight! More cleaning 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: Strawberry poppyseed salad for dinner.
  • steveko89
    steveko89 Posts: 2,216 Member
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    Hump day already!

    Strength: Power A - Upper focus - first go around with this tweak adjusting the rep ranges closer to the PHUL template. Needed to have gotten out of bed earlier but was out later than usual last night.

    Lateral Raises 4 sets, 17.5 x 12
    DB Chest Flys 4 sets, 17.5 x 12
    Bench Press 135 x 5 warmup set, 3 sets, 230 x 3
    Barbell Row 135 x 5 warmup set, 3 sets, 185 x 4, 3, 3
    DB Incline Press 25s x 5 warmup, 2 sets, 52.5 x 3, 6
    Pull Up +45 x 5 warmup, 2 sets, +90 x 2
    Barbell Curls 80 x 5 warmup, 2 sets, 105 x 3, 6

    Running short on time I cut out a set of the last three but tried to push the reps further. I need to adjust the weight on pull ups, +90 is a little much but was easy plate math. Thinking I might be able to bump curls up a little more since I was able to eek out more reps than I thought. Conversely, 230 on bench felt extra heavy and hitting three reps was a bit of a grind.

    Assessment: Delicious Fajita Quesadilla from the local Mexican place last night, probably way more than the 675 calories for the generic log entry I found but the scale didn't spike as much as I thought it would this morning. Getting wined/dined for work today, being taken to a wings place for lunch by a vendor and ribs place for dinner by one of our contractors in town for all-day meetings tomorrow.
  • ninerbuff
    ninerbuff Posts: 48,515 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Still hot, but gonna finish yard work 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: Pork chops and peas!
  • ninerbuff
    ninerbuff Posts: 48,515 Member
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    Hey gang!

    I like myself unconditionally!

    Happy TGIF and LCW!!! Gonna clean my solar panels today! Good thing I'm not afraid of heights.

    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: Tacos for dinner.

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