"TLFC" exercise and accountability support!

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Replies

  • nossmf
    nossmf Posts: 12,075 Member
    It's not overtime, it's a job which requires somebody sitting in the seat 24-7-365. A couple months back we lost six people within a couple week span (one retired, three for medical, two laid off) and we lost one more a month later to a job transfer. At the same time, the company was in full downsizing mode, where not only were we not allowed to hire any replacements, but we were all uncertain if we would show up one day and receive a pink slip as two of us did.

    Things are slowly getting better, though. One of the medical is back, we just finished training a guy who transferred from a different division, and the company has relaxed and allowed us to hire two more people. Once their training is complete, day staffers (like me) can stop pulling shift work and focus upon our normal 9-5 jobs.
  • mtaratoot
    mtaratoot Posts: 14,389 Member
    I am grateful that I was able to retire very young - mid 50s. I was planning to work a fair bit longer, but I had three bad days and took an early exit. Finances are very tight, but I think I'll make it. I have a couple very part-time gigs now, and that helps a bunch.

    I hope you get back to a more sane schedule.
  • ninerbuff
    ninerbuff Posts: 49,029 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 4x12,10,8,6

    Assessment: Lamb and vegetables for dinner.
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and class today. Supposed to be 109 today in my city and my upstairs AC isn't fixed yet! Hopefully today.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Carne Asada super burrito for dinner. First 1000 calorie meal I've eaten all week.



  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. AC will be repaired once I get off my morning shift. Thank goodness! Supposed to be over 100 again today.

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

    Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6

    Assessment Chicken adobo and rice for dinner.

  • nossmf
    nossmf Posts: 12,075 Member
    Weights: Upper Body

    Bench Press 3x10
    DB Bench Press 3x12
    BB Row 4x10 (2 sets pronated, 2 sets supinated)
    Pulldown 3x10 (1 set each hands over, under, neutral-grip)
    Face Pull 3x10
    DB Upright Row 3x10
    DB Shrugs 3x10
    Preacher Curl 3x10 (3-second negatives)
    Cable Pushdown 3x10 (5-second negatives)
    Perloff Press 3x15sec

    Analysis: Managed to squeeze in a quick workout before my daughter's doctor appointment. When time is at a premium, focus only on the compound moves and save the isolation moves for another day.

    Life: My daughter's surgical follow-up went well, doc is very pleased with her healing and full range of motion.

    Food: Dinner last night was Szechuan chicken with rice.
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! At least temps will be down and my AC is fixed now.

    Cardio: Walk/jog- 260 calories

    Strength: quads- linear leg press, Smith machine squats, bulgarian squats, leg extensions 4x12,10,8,6

    Assessment: Fresh shrimp and dumplings for dinner.


  • nossmf
    nossmf Posts: 12,075 Member
    Weights: Lower Body

    Squat 4x10
    Rack Pull 4x10
    Leg Press <<superset> Leg Press Calf Raise 4x10 (Last set drop set)
    Cable Crunch 4x10, 15, 20, 25

    Analysis: Ok, that drop set was ridiculous, dropping a single plate at a time while increasing reps, meaning that last "set" took forever to complete. By the end the cumulative weight lifted was impressive, but I'm pretty sure there was no value added to my workout. Next week I'll limit myself to just 2 or 3 drops, keep the reps the same.

    Food: Last night was burn pit roasted hotdogs and s'mores (with a protein shake chaser since hotdogs have next to no protein)
  • ninerbuff
    ninerbuff Posts: 49,029 Member

    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule. Finish laundry and grocery shopping this week.

    Cardio: Walk/jog- 260 calories

    Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6

    Assessment: Sandwich for dinner.

  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Have to take a personal day off of work. Will work out at home today on my own equipment.

    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 4x12,10,8,6

    Assessment: KFC for dinner last night.

  • nossmf
    nossmf Posts: 12,075 Member
    Weights: Upper Body

    Bench Press 8x3x86.5% 1RM
    Cable Row 5x5
    BB Decline Press 5x5
    Machine High Row 4x10
    Seated Arnold Press 3x10
    DB Curl 3x10 (Twist Curl, Hammer Curl, Concentration Curl) <<superset>> DB Lying Skull Crusher 3x10
    Cable Woodchoppers (Low, Mid, High) 3x10

    Analysis: My preferred machine decline press was in use, so I tried the BB decline bench station. What a wonky sensation.

    Food: Last night was meatloaf with mashed potatoes
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! After 9 years at the gym I was at, I'm no longer employed there. Onto new opportunities and adventures. Luckily I still have another gym I can work out at.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Steak and green for dinner last night.


  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Filled out an application for a former gym I used to instruct at. Hopefully get a call soon.

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

    Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x12,10,8,6

    Assessment: Spaghetti for dinner.
  • nossmf
    nossmf Posts: 12,075 Member
    Weights: Upper Body

    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
    Machine Lat Raise 3x10
    DB Shrugs 3x10
    Preacher Curl 3x10 (3-second negatives)
    Cable Pushdown 3x10 (5-second negatives)
    Perloff Press 3x15sec

    Food: Dinner last night was French dip sandwiches with baked fries.
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Miss instructing class and training clients already. Looking hard for a new job and opportunity to grow.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Pork spareribs and vegetables for dinner.
  • nossmf
    nossmf Posts: 12,075 Member
    Pity those clients stayed with the gym rather than remain dedicated to you as a person. Have you thought about establishing an online training presence?
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Waiting to here from a couple of places I applied at. One being a gym that I used to work for 13 years ago but has new ownership since then and a retirement community looking for a full time trainer for seniors who want to continue exercising.

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

    Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6

    Assessment Fried rice with deer meat for dinner.

  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Worked out this morning at Anytime Fitness. At the very least they have all the equipment I'm used to using.

    Cardio: Walk/jog- 260 calories

    Strength: quads- linear leg press, Smith machine squats, bulgarian squats, leg extensions 4x12,10,8,6

    Assessment: Flanken short ribs and green beans for dinner. But I bombed out on calories by 1,390 over because I indulged in A few Snickers share size candy bars. Still I'm already at the 1st rd weight goal.

  • nossmf
    nossmf Posts: 12,075 Member
    Weights: Lower Body

    Squat 5x10
    Rack Pull 3x8
    Leg Press <<superset> Leg Press Calf Raise 4x10 (Last set drop set)
    Cable Crunch 4x10, 15, 20, 25

    Analysis: As decided on last time, I limited my drop sets to two, not the ten from last week. I also lowered the rack pull depth a notch on the squat rack, and wow, what a difference it makes! Had to lower the weight, reps and number of sets. No doubt I'll work my way back up to where I was, but a trifle humbling in the meantime.
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Get to train 2 former clients today. One in the gym and the other here in my garage for boxing.

    Cardio: Walk/jog- 260 calories

    Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6

    Assessment: Bento box from sushi house
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Continuing my search for a new job. It's only been a week, but seems like a month.

    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 4x12,10,8,6

    Assessment: Fried chicken, rice and green beans for dinner.
  • nossmf
    nossmf Posts: 12,075 Member
    Weights: Upper Body

    Bench Press 5x5, Last set AMRAP (10)
    Cable Row 5x5
    BB Decline Press 5x5
    Machine High Row 5x5
    Seated Arnold Press 3x10
    DB Hammer Curl 3x10 <<superset>> DB Lying Skull Crusher 3x10
    Cable Woodchoppers (Low, Mid, High) 3x10

    Analysis: Back to the 5x5 standard which helped me raise my 1RM before. Why fix what ain't broke?

    Food: Last night was chili

  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! A long time friend of mine is the general manager at an upscale gym that's a little bit away from where I live. I applied but have to wait till she returns from vacation.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Steak, corn and asparagus for dinner.

  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Got a couple of emails back with interest in my work profile. One I may take for sure but it's only part time.

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

    Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x12,10,8,6

    Assessment: Deer sausage, rice and asparagus for dinner.


  • nossmf
    nossmf Posts: 12,075 Member
    Better than nothing!
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Training one of my clients who stuck with me in my garage in kickboxing today. Applied at different places, including a Store Manager at a local GNC. Still hoping to get hired at my friend's gym though.

    https://www.bayclubs.com/pleasanton/

    Cardio: Walk/jog- 260 calories

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

    Assessment: Chicken adobo, rice and asparagus for dinner.

  • nossmf
    nossmf Posts: 12,075 Member
    Weights: Upper Body

    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
    Machine Lat Raise 3x10
    DB Shrugs 3x10
    Cable Curl 3x10 (3-second negatives)
    Cable Pushdown 3x10 (5-second negatives)
    Perloff Press 3x15sec

    Food: Dinner last night was L&L Hawaiian BBQ teriyaki chicken with steamed veggies.

  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! I've only been out of work a couple of weeks but it seems like an eternity. The only solace I get right now is that I'm able to focus on myself better and do more complete workouts with no rush.
    Watching Deadpool and Wolverine today with my daughter!

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

    Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6

    Assessment Pork sausage and rice for dinner.

  • nossmf
    nossmf Posts: 12,075 Member
    Sending good wishes for gainful employment, my friend.

    I want to see Deadpool/Wolverine, but have limited funds to see movies in-theater and my wife and I are already slated to see Twisters on our date night tonight, so I may have to wait until it becomes available for home viewing. Shouldn't take long...as a kid it was a good six months wait, these days the wait can be as little as a few weeks.
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Leg day and some walking done this morning. Already over 12,500 steps for the day.

    Cardio: Walk/jog- 260 calories

    Strength: quads- linear leg press, Smith machine squats, bulgarian squats, leg extensions 4x12,10,8,6

    Assessment: Strawberry poppyseed chicken salad from Panera for dinner.

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