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"TLFC" exercise and accountability support!
Replies
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Hey gang,
I like myself unconditionally!
Happy weekend! Slow day at the store for customers but time went pretty fast because we got our shipment and had to unbox and put it away. Lol not to mention that the first 4 hours we were negative dollars because of a big return from online shopper.
Cardio: Walk/jog- 260 calories
Strength: quads- linear leg press, Smith machine squats, bulgarian squats, leg extensions 4x12,10,8,6
Assessment: I caved and had Taco Bell for dinner. Good news is that there was no weight change.
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Hey gang,
I like myself unconditionally!
Happy weekend! One client and then clean up the house and laundry and football the rest of the day. My ex and DD are going to LA for the week because my DD has auditions for dance opportunity to join a group. I hope she does well.
Cardio: Walk/jog- 260 calories
Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Panda Express for dinner. 9ers NEED to win this week to stay within the race in their division and also because they are my pick for Elimination league.
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Hey gang,
I like myself unconditionally!
Happy Monday! Well at least the 9ers won and I have a chance at still winning in FFL. I did win .50 in Fanduel yesterday though.
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: Hamburger with no bun yesterday for dinner. Just lettuce, pickles and ketchup.
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Cardio: Treadmill incline walk - 600 calories
Food: Last night was lasagna with side salad
Fantasy Football: Entered the week a double-digit favorite, entered SNF trailing and nervous. Turns out I need not have been, as King Henry went nuclear. Still three players left on MNF (team defense mine, two players him), though should have a big enough lead to be safe. SHOULD being the operative word.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! New month and new plan for holidays so I don't go off track by the beginning of the year!!!!! Off today, but have conference call. Gotta due some writing today for a friend submitting a testimonial for a friend who's joining the police force. Also I've collected enough bottles this month to go to recycling and turn them in for cash so I'll do that today as well as get a pedicure.
Cardio: Walking/jog- 260 calories
Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x12,10,8,6
Assessment: Hamburger for dinner with no bun. Weigh in today for monthly contest with Dietbet. Lost in FFL, but at least Seattle lost and the 9ers move up the division.
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Cardio: Treadmill incline walk - 600 calories
Food: Last night was taquitos
Fantasy Football: Went 3-3 in my leagues this week...
Team 1: W (3-1)
Team 2: L (1-3)
Team 3: W (3-1)
Team 4: L (0-4)
Team 5: L (3-1)
Team 6 (Niner's League): W (3-1) ... now ranked #1 in the league!
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Hey gang!
I like myself unconditionally!
Happy Humpday! With the new month in hopefully they'll be more foot traffic as holidays start to creep up. Mon-Thurs the mall traffic is pretty dead and the majority of sales are to mostly mall employees just coming over to buy energy drinks.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x12,10,8,6
Assessment: I broke and had to have Taco Bell last night after meeting weigh in. Luckily for me it was only a pound gain this morning. I'll have to get back on plan and work a little bit harder today. As for FFL, it's bye week time so I may be able to pull off some wins I shouldn't if I stream and put in players correctly. I don't always pick a great team, but I tend to do good with pick ups and winning in the bye weeks against opponents. Just gotta make the playoffs baby! And in my Survivor pool there's only 15 left of 62 after just 4 weeks of football. Last year it went all the way to week 14 because all you had to do was pick against the Panthers! And while the Panthers still suck this year, I wouldn't bet against them playing Jacksonville this week.
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edit to say Bears vs PanthersHey gang!
I like myself unconditionally!
Happy Humpday! With the new month in hopefully they'll be more foot traffic as holidays start to creep up. Mon-Thurs the mall traffic is pretty dead and the majority of sales are to mostly mall employees just coming over to buy energy drinks.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x12,10,8,6
Assessment: I broke and had to have Taco Bell last night after meeting weigh in. Luckily for me it was only a pound gain this morning. I'll have to get back on plan and work a little bit harder today. As for FFL, it's bye week time so I may be able to pull off some wins I shouldn't if I stream and put in players correctly. I don't always pick a great team, but I tend to do good with pick ups and winning in the bye weeks against opponents. Just gotta make the playoffs baby! And in my Survivor pool there's only 15 left of 62 after just 4 weeks of football. Last year it went all the way to week 14 because all you had to do was pick against the Panthers! And while the Panthers still suck this year, I wouldn't bet against them playing Jacksonville this week.
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Cardio: Treadmill 8% incline walk - 635 calories
Food: Last night was Taco Tuesday
Fantasy Football: Got the free agent waivers I wanted overnight, heading into the bye weeks feeling pretty secure despite being a double-digit underdog this week due to Jonathan Taylor missing a couple weeks with an ankle injury. Kicking myself for not bidding more on WR Dionte Johnson a couple weeks ago, as the Fantasy Football radio program I listen to on the way to work had him ranked as the #5 WR this week.
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Hey gang!
I like myself unconditionally!
Happy Thursday! My DM dropped in on my yesterday, a day earlier than I thought. It went pretty well because I was organized and knew most of all she asked me, but apologized that she wasn't able to spend time with me initially after being hired. Luckily for me I'm a pretty fast learner and that I also have a associate who was a former manager so he knew all the ups and downs of paperwork and procedures. All in all it went pretty well.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x12,10,8,6
Assessment: Steak and green beans for dinner. My day at work went pretty fast because I was busy all day. Also had some good sales while I was on the floor based on how many people came in (10 the whole day).
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Cardio: Treadmill 9% incline walk - 635 calories
Analysis: My wrist feels back to normal, so should be good to go to resume lifting Monday.
Food: Last night was chicken fajitas
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Hey gang,
I like myself unconditionally!
Happy TGIF! Shipment day and I'm sure we'll have a lot to put away. Ex and DD arrive home from LA today after her auditions. She said they went pretty good.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6
Assessment Steak and green beans and mashed potatoes for dinner.
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Hey gang
Assessment: Hamburger for dinner with no bun. Weigh in today for monthly contest with Dietbet.
I used to do Dietbets. Sure they're gimmicky, but when I wasn't motivated by health reasons alone money did the trick. Six years ago I lost 40 pounds (over a two year time span) and the first 30 lbs off were due to DB.
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Hey gang,
I like myself unconditionally!
Happy weekend! Normally I only close a couple of nights during the week, but this week it's 4 nights! I close tonight again on a Saturday, but luckily my old *kitten* doesn't do anything on Saturday nights but rest and then go to sleep! Hahahahahaha!
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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Hey gang,
I like myself unconditionally!
Happy weekend! One client and then clean up the house and laundry and football the rest of the day. I really need to win this weekend in FFL or I'll be 1-4.
Cardio: Walk/jog- 260 calories
Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Chicken sandwich for dinner. Need to tighten up on the weekends so I don't stall.
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Hey gang,
I like myself unconditionally!
Happy Monday! Well I DIDN'T have the day off since my associate called out, so I worked all day in the store yesterday. Luckily I could stream off my phone to watch some of the games. Unfortunately the 9ers lost and I also got ousted of the Survivor Pool I was in too.
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 for dinner. I was in calorie limits so that was a good pick me up after a crappy work day.
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Weights: Upper Body - Power
Bench Press 5x8
Cable Row 5x5
Mac Decline Press 5x5
Machine High Row 5x5
Seated Smith OHP 3x10
Preacher Curl 3x10, 8, 6
Cable Pushdown 3x10
Cable Woodchoppers 3x10
Analysis: My wrist felt great during lifting, thing of the past. I'm switching my BB decline bench back to machine, and my BB OHP back to Smith, both cases because of shoulder instability as the weights go up.
Food: Last night was Papa Murphy's take-n-bake pizza
Fantasy Football: Closer week than anticipated, but unless something wacky happens on MNF I should win to go 4-1. But that pales beside my Broncos finally breaking the 8-game losing streak to our hated rival Raiders, and now we're 3-2 with winnable games each of the next three weeks!
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Hey gang
I like myself unconditionally!
Happy Tuesday! Off today FINALLY and I get to work on some cleaning up at home and HAVE to mow the lawn. Other than that, I'll enjoy a day off.
Cardio: Walking/jog- 260 calories
Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x12,10,8,6
Assessment: Leftover fried chicken for dinner. I'll have to scale back on the fried foods in order to continue my weight loss trend.
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Denver is interesting this year. Maybe the darkhorse of the league to make playoffs. Also I think they are the team that has a great chance to knock KC from winning the AFC West. All the while the 9ers are stinking it up. NFC West wide open, but we HAVE to win this Thursday to have a decent chance to win the West.Weights: Upper Body - Power
Bench Press 5x8
Cable Row 5x5
Mac Decline Press 5x5
Machine High Row 5x5
Seated Smith OHP 3x10
Preacher Curl 3x10, 8, 6
Cable Pushdown 3x10
Cable Woodchoppers 3x10
Analysis: My wrist felt great during lifting, thing of the past. I'm switching my BB decline bench back to machine, and my BB OHP back to Smith, both cases because of shoulder instability as the weights go up.
Food: Last night was Papa Murphy's take-n-bake pizza
Fantasy Football: Closer week than anticipated, but unless something wacky happens on MNF I should win to go 4-1. But that pales beside my Broncos finally breaking the 8-game losing streak to our hated rival Raiders, and now we're 3-2 with winnable games each of the next three weeks!
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Cardio: Treadmill 9% incline walk - 670 calories
Food: Last night was stir fry chicken with rice and veggies
Fantasy Football: Went 3-3 in my leagues this week...
Team 1: L (3-2) Lost by 0.25 pts...will be watching scoring adjustments VERY closely this week
Team 2: L (1-4)
Team 3: L (3-2)
Team 4: W (1-4) First win of the year! No winless season for me!
Team 5: W (4-1)
Team 6 (Niner's League): W (4-1)
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Hey gang!
I like myself unconditionally!
Happy Humpday! Will interview a new person today to see if they are a good candidate to work in my store. GNC is more of a customer service related sales store than say Walmart, Target etc. so associates have to be more knowledgeable and caring about their positions.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x12,10,8,6
Assessment: Panda Express for dinner last night. Finally made the decision to drop one of my better players in FFL cause he's likely out for the year after surgery. Lol, this sucks so bad because I thought I had a great team put together.
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Cardio: Treadmill 10% incline walk - 705 calories
Food: Last night was burn pit roasted hotdogs and s'mores (with a protein shake chaser)
Fantasy Football: Sent an offer to the guy who has Nico Collins on his team, since he just got put on IR. My logic is give the other guy a WR he can keep using now since his team is loaded with injured players, while I load up on another superstar who can hopefully be available in time to help me in the playoffs. Something tells me, though, that the other owner will veto the trade on the grounds that my guy offered is inferior to his guy, which would be true if both were healthy. Not a lot of trades, though tons of activity on the waiver wire every week. Who knows, maybe he'll drop Nico Collins in a few weeks and I can scoop him up, like I have a couple other guys who are now every-week starters for me.0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Just another workday for me but I close the store tonight. 9ers at Seahawks tonight and this is for the lead for the division. Let's go 9ers!!!
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x12,10,8,6
Assessment: Taco Bell for dinner because I didn't want to cook. Had a 1000 calories for dinner to spare so I had a burrito and Mexican pizza.
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Hey gang,
I like myself unconditionally!
Happy TGIF! I'm actually off today because I had to work last Sunday. But that gives me a chance to get some stuff done that I usually can't because the places I need to go are usually closed on Sunday.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6
Assessment Pork loin for dinner with corn. The 9ers won last night and are now back in 1st place but at the expense of my FFL players since I had Metcalf, Walker and the SEA Def. Also had Mason who got nipped in the 2nd half. Lol, what a rough way to play FFL this year.
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Aren't you glad you didn't actually trade me Pickens for Singletary (hurt)? lol0
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Weights: Upper Body - Hypertrophy
Incline Bench Press 4x10
DB Bench Press 3x10
BB Row 4x10
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 3x10, 20, 30sec
Food: Last night was goulash
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Hey gang,
I like myself unconditionally!
Happy weekend! Just a regular Saturday for me. Closing store tonight.
Cardio: Walk/jog- 260 calories
Strength: quads- linear leg press, Smith machine squats, bulgarian squats, leg extensions 4x12,10,8,6
Assessment: Pizza for dinner. I got a lot of extra rest yesterday. Also got to watch some of the Olympia yesterday since I'm a gym rat and have followed bodybuilding forever.
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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 baked salmon0 -
Hey gang,
I like myself unconditionally!
Happy weekend! One client and then clean up the house and laundry and football the rest of the day. Really boring day yesterday at work. Foot traffic was low.
Cardio: Walk/jog- 260 calories
Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Panda Express for dinner. I went to bed early cause I was a little tired, but I got some stuff to get done today during football.
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Hey gang,
I like myself unconditionally!
Happy Monday! I hired a new employee last week and he starts today. Which means with the current guys I got, I'll have to siphon some of their hours to accommodate him. Hopefully they aren't set in thinking that their always going to have the hours they have. On the bright side, since it's my hire I can teach him to be like me because prerequisite is that he knows it's a sales job and that there are certain criteria he has to meet.
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 and pineapple for dessert. As for FFL, I lost badly yesterday although I wish I would have played nossmf.
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