"TLFC" exercise and accountability support!
Replies
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Hey gang,
I like myself unconditionally!
Happy TGIF! Well the first full week as a store manager went okay. I was able to hire a new employee and seem to have gotten the operations down mostly. Still some stuff I'm not too sure about, but it's coming along. And got my first paycheck as well..............good thing I'm not spending as much as I used to.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6
Assessment Leftover pork adobo for dinner.
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Wednesday
Cardio: Incline Treadmill Walk - 60min, 540 calories
*****
Today
Weights: Upper Body - 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)
Machine Reverse Fly 3x10
Machine Lat Raise 3x10
DB Shrugs 3x10
Preacher Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x15sec
Food: Last night was McDonald's.0 -
I'm glad I looked at the scoring settings for the league. Standard lineup requirements, but wow, some of the things receiving points...defenses scoring as much as WR2's...players scoring over 600 points on the season...completions, rushes, long plays, bonus points for yards...
Have a lot of homework ahead for me to setup a unique player ranking list...0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Today the district manager comes in to do some one on one training with me and I get to work with my new hire again. BUT yesterday one of the employees, who while is a pain in the *kitten*, but is a good sales person quit yesterday..................so I have to find another hiree. Ah the life of a store manager.
Cardio: Walk/jog- 260 calories
Strength: quads- linear leg press, Smith machine squats, bulgarian squats, leg extensions 4x12,10,8,6
Assessment: McDonald's for dinner. I was too later to get Panda Express instead.
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And that's why this league gets fun because even a good kicker or a defense that while losing in games but gets a lot of stops or sacks can make the difference whereas before they didn't do much. Defense are tricking because finding the right blend of stats WITHOUT giving up a bunch of points will matter. Or a kicker that hits more 50+ plus field goals even if his team is a low scoring team.I'm glad I looked at the scoring settings for the league. Standard lineup requirements, but wow, some of the things receiving points...defenses scoring as much as WR2's...players scoring over 600 points on the season...completions, rushes, long plays, bonus points for yards...
Have a lot of homework ahead for me to setup a unique player ranking list...
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Weights: Lower Body
Squat 4x10
Rack Pull 4x10
Leg Press <<superset> Leg Press Calf Raise 4x10
Seated Leg Curl 4x10
Cable Crunch 4x10, 15, 20, 25
Food: Last night was stir fry steak with rice and veggies0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Off today. I was concerned about my new employee being able to be by himself all day in the store on Sundays, but he caught on really quick and I think he'll do just fine. Just need to show him a few more things to do. Especially since next Sunday is our draft and I want to be able to focus on it.
Cardio: Walk/jog- 260 calories
Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: I had Panda express for dinner.
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Hey gang,
I like myself unconditionally!
Happy Monday! Just work and then later cook dinner when I get home. May walk afterward.
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: Sushi for dinner last night.
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Weights: Upper Body - Power
Bench Press 5x5
Cable Row 5x5
BB Decline Press 5x5
Machine High Row 5x5
Seated BB OHP 3x10
Preacher Curl 3x10, 8, 6
Cable Pushdown 3x10
Cable Woodchoppers (Low, Mid, High) 3x10
Food: Last night was crock pot honey chicken with rice
Fantasy Football: How do you come up with the draft order? Website giving random numbers? Draw names from a hat?
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Draft Wizard's Draft generator. I video the actual time before I press the button and then the results just so everyone can see I didn't just make up the draft order.Weights: Upper Body - Power
Bench Press 5x5
Cable Row 5x5
BB Decline Press 5x5
Machine High Row 5x5
Seated BB OHP 3x10
Preacher Curl 3x10, 8, 6
Cable Pushdown 3x10
Cable Woodchoppers (Low, Mid, High) 3x10
Food: Last night was crock pot honey chicken with rice
Fantasy Football: How do you come up with the draft order? Website giving random numbers? Draw names from a hat?
https://www.fantasypros.com/nfl/draft-order-generator.php
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Hey gang
I like myself unconditionally!
Happy Tuesday! Off today, but have conference call. Also plumber coming today because there's a leak I can't fix on my own and causing some water damage to a wall. Ugh.
Cardio: Walking/jog- 260 calories
Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x12,10,8,6
Assessment: New York steak and salad for dinner.
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Cardio: Treadmill, incline walk - 560 calories
Food: Last night was baked chicken and buttered egg noodles0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Open the store and full day today. Man, plumber had a hell of a time fixing the flange and wax ring for the leak in my daughter's bathroom. At least it's not leaking anymore. I opted to do the drywall work to save some money.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x12,10,8,6
Assessment: Pork spareribs and vegetables for dinner.
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Cardio: Treadmill, incline walk - 560 calories
Food: Last night was tacos
Fantasy Football: Pick #10 of 12 is not my ideal choice of draft position, but I'll make it work. I prefer either picking first or last, on the turn, so I can make two picks in a row.0 -
Cardio: Treadmill, incline walk - 560 calories
Food: Last night was tacos
Fantasy Football: Pick #10 of 12 is not my ideal choice of draft position, but I'll make it work. I prefer either picking first or last, on the turn, so I can make two picks in a row.
I don't mind where I'm at, but it makes it a little harder to draft because I have to predict how people behind me and in front of me will pick because I'm in the middle of the draft. I'd also rather have end to end because I know I can't wait on certain players I may want.0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! The one thing I dreaded about this new job is the dead time I may have to spend if there's no customers in the store. And it was dead yesterday.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x12,10,8,6
Assessment: Spaghetti for dinner.
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Hey gang,
I like myself unconditionally!
Happy TGIF! Lol, so yesterday I go to do our bank deposit and when I'm about to leave the teller asks me to come back to the window. She tells me she has to reduce our deposit by $20 because one of the bills was counterfeit. Now last Sunday, I was told by new employee that a female came into the store very frantic and threw a $20 on the counter with a drink and kept saying she was in a hurry. She had left very quickly after the purchase. A few minutes later a mall cop came in asking if someone with her description had come into our store. I went to the mall office and asked about this lady and apparently she comes in frequently passing counterfeit bills.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6
Assessment Chinese food for dinner.
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It's a lot easier to laugh about something like that when it's somebody else's money, not yours! lol1
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What's always irked me about scammers is the lack of empathy they have for stealing against people and how they can ruin them financially. Everytime I get a scam call, I play along with their scam till they start asking for social security numbers, bank account numbers or CC numbers. Then I start chastising them for being *kitten* and how they are low life's for doing it.It's a lot easier to laugh about something like that when it's somebody else's money, not yours! lol
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Hey gang,
I like myself unconditionally!
Happy weekend! Apparently the CEO of the company is roaming around the district and could drop in anytime. So I have to be on my toes all day today even though it is going to be a long day.
Cardio: Walk/jog- 260 calories
Strength: quads- linear leg press, Smith machine squats, bulgarian squats, leg extensions 4x12,10,8,6
Assessment: Panda Express for dinner.
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Friday
Weights: Upper Body - 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)
Machine Reverse Fly 3x10
Machine Lat Raise 3x10
DB Shrugs 3x10
Preacher Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x15sec
*****
Saturday
Weights: Lower Body
Squat 4x10
Rack Pull 4x10
Leg Press <<superset> Leg Press Calf Raise 4x10
Seated Leg Curl 4x10
Cable Crunch 4x10, 15, 20, 25
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Hey gang,
I like myself unconditionally!
Happy weekend! Off today. So the CEO of GNC did come in out of the blue yesterday. He gave me some good constructive critique and was impressed that for less than 2 weeks on the job that I had the store up pretty well and he watched me interact with a customer as well as make a sale. Lol, but I think I inadvertently threw my DM under the bus because he asked me how many times had any other manager or her come over to help with my training and I said I've only seen her once.
Today I patch the wall where the plumbers had to cut into and later OUR FANTASY FOOTBALL DRAFT!!!!!!
Cardio: Walk/jog- 260 calories
Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Panera for dinner. Strawberry Poppyseed Chicken salad.
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Hey gang,
I like myself unconditionally!
Happy Monday! One of my first employee callouts today. Luckily I'm working so I can just cover his shift to close which means I just stay an extra hour. Still not done patching the wall because the filler takes so long to dry. But I'll have it done by tomorrow. And FFL draft was fun as always. Glad to have nossmf to join the group.
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: Panera for dinner last night.
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Weights: Upper Body - Power
Bench Press 5x5
Cable Row 5x5
BB Decline Press 5x5
Machine High Row 5x5
Seated BB OHP 3x10
Preacher Curl 3x10, 8, 6
Cable Pushdown 3x10
Cable Woodchoppers (Low, Mid, High) 3x10
Food: Last night was chili
Fantasy Football: It's been years since I last did a "live" draft; my other leagues are all either auction or "slow" draft which a person checks online to see if they're up, then has several hours to make their selection: an entire draft can take weeks to complete. Satisfied with my team, though got sniped on a couple selections which would have taken me from "satisfied" to "ecstatic".
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You'll have fun this year especially when it comes to FAB. I've watched people overreach on spending for a player (one guy spent half his FAB on a player and no one even else bothered to bid so he could have just even bid 1 and got him) as well as see some trades. Trades can get vetoed and you need at least 3 teams to veto for it to not go through, but our guys act like adults and that rarely happens. I can only recall it once.Weights: Upper Body - Power
Bench Press 5x5
Cable Row 5x5
BB Decline Press 5x5
Machine High Row 5x5
Seated BB OHP 3x10
Preacher Curl 3x10, 8, 6
Cable Pushdown 3x10
Cable Woodchoppers (Low, Mid, High) 3x10
Food: Last night was chili
Fantasy Football: It's been years since I last did a "live" draft; my other leagues are all either auction or "slow" draft which a person checks online to see if they're up, then has several hours to make their selection: an entire draft can take weeks to complete. Satisfied with my team, though got sniped on a couple selections which would have taken me from "satisfied" to "ecstatic".
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Hey gang
I like myself unconditionally!
Happy Tuesday! Off today, but have conference call. Almost done with patching the wall. Hopefully the original paint isn't dried up in the bucket in the garage.
Cardio: Walking/jog- 260 calories
Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x12,10,8,6
Assessment: Panda Express for dinner.
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Cardio: Treadmill, incline walk - 560 calories
Food: Last night was home-grilled burgers
Fantasy Football: I was gonna ask about minimum FAB bids so I could plan on bye-week fillers, but you just answered that question inadvertently with the "could have bid 1 and got him" comment, so good to go.
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You could bid zero. A lot of times when I need say a kicker for a bye week fill in, I don't spend FABCardio: Treadmill, incline walk - 560 calories
Food: Last night was home-grilled burgers
Fantasy Football: I was gonna ask about minimum FAB bids so I could plan on bye-week fillers, but you just answered that question inadvertently with the "could have bid 1 and got him" comment, so good to go.
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Hey gang!
I like myself unconditionally!
Happy Humpday! Open the store and full day today. Finally finished the patch. Now just have to paint it. I'll do that this weekend.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x12,10,8,6
Assessment: Leftovers for dinner.0 -
Cardio: Treadmill, incline walk - 560 calories
Analysis: For the past two months, I had to be at work uber-early and had to workout after work, which shuffled my workout days to different days of the week. Now that I'm back to being able to workout before work again, I was faced with the decision of whether to revert to my old lifting schedule (MWF) or keep the new (MThSa). I ultimately decided to keep the new, since Wednesday is too soon after Monday to have a second upper-body day, and I've been spoiled keeping leg day on Fri/Sat when I have the time to hit the hot tub after lifting.
Food: Last night was fried chicken0
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