"TLFC" exercise and accountability support!

mtaratoot

Hmm.

If I was working retail and needed the money, I'd kind of be upset if someone cut my hours. If it was just a part-time side job for a few extra bucks, no problem. But if I relied on that paycheck, a reduction in hours would suck. It would be worse if I'd been a good employee.

I think it's important to honor the good employees in an organization. If someone is having trouble, get 'em on a plan to improve. Otherwise I think it's good to treat the folks who put their heart and soul into a business as partners and do whatever is possible to improve their experience. Otherwise you lose the good ones.

Maybe you don't have any (or many) good employees. That's also kind of sucks, but from the perspective of running the business rather than from the individual working for pay. This is how a business can turn a good employee into one who's just going through the motions.

But I don't work in retail, so maybe I have no clue.

nossmf

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

Food: Last night was crock pot chicken alfredo with side salad

Fantasy Football: Figures, I was supposed to walk over my opponent this week, who was winless and in last place before the week began. But when you have three players projected to combine for over 60 points, but actually combine for 15, the numbers just don't add up. On top of that my Broncos lost, so not a very happy weekend football-wise.

ninerbuff

mtaratoot wrote: »

Hmm.

If I was working retail and needed the money, I'd kind of be upset if someone cut my hours. If it was just a part-time side job for a few extra bucks, no problem. But if I relied on that paycheck, a reduction in hours would suck. It would be worse if I'd been a good employee.

I think it's important to honor the good employees in an organization. If someone is having trouble, get 'em on a plan to improve. Otherwise I think it's good to treat the folks who put their heart and soul into a business as partners and do whatever is possible to improve their experience. Otherwise you lose the good ones.

Maybe you don't have any (or many) good employees. That's also kind of sucks, but from the perspective of running the business rather than from the individual working for pay. This is how a business can turn a good employee into one who's just going through the motions.

But I don't work in retail, so maybe I have no clue.

The business is a performance driven model, so if I don't have employees meeting criteria after they've been instructed to, I have to make the decision to either have them improve or replace them since it also affects my job. Our stores are looked at overall by everyone's contribution and sometimes a single person can reduce our performance numbers. Unfortunately that's how retail works sometimes especially in a brick an mortar store. I inherited the people I have and didn't get to choose them, so of course I have to try and do what I can to help them achieve the level of expectation needed for them to stay on. 2 are fine, but one seems to get lost in his own world and neglect things. And if it happens on my day off, it makes it look like I'm not managing him correctly to my DM. He does know I need him to fill in time when the other 2 can't wor

k, but with another person now, he'll either have to start performing better or get his hours replaced. Sometimes I don't get to make the fun decisions. Part of why I miss losing out of my trainer job previously. I only had to be responsible for me and my clients. Such is life but in a little over a year, I won't have to worry anymore.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! Off today and I'll get some chores done and get some extra rest.

Cardio: Walking/jog- 260 calories

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

Assessment: Steak and vegetables for dinner last night. Hopefully I'll get the pickups I wanted because I'm out of FAB money!

nossmf

Cardio: Treadmill 1-hr 10% incline walk - 707 calories

Analysis: After an hour walking uphill, the walk across the gym to the locker room (flat terrain) felt like I was walking DOWNhill in comparison, lol.

Food: Last night was brown sugar chicken thighs with brown sugar carrots

Fantasy Football: Went 4-2 in my leagues this week...

Team 1: W (4-2)
Team 2: W (2-4)
Team 3: W (4-2)
Team 4: L (1-5)
Team 5: W (5-1)
Team 6 (Niner's League): L (4-2) Lost my first-round bye status, need to earn it back. Still top scoring team in league.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! A day where it's really slow in the store, however I have to keep on my toes because the CEO is roaming around and dropping in on stores randomly in the area.

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

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

Assessment: Chicken adobo with rice for dinner last night. Ugh, I'm not in the best position and have a dilemma because if I drop a player to start another, that player may get snatched up right away. But at this point I may have no choice due to the fact that I'm in a losing position right now and need every point I can get to win. Especially since one of my RB's status is unknown right now and I don't have a replacement.

nossmf

Cardio: Treadmill 1-hr 11% incline walk - 741 calories

Food: Last night was French dip sandwiches with baked fries

Fantasy Football: Got my bye-week TE (really hoped Evans would be there to bid upon, but somebody grabbed him hours before his game last week). Was really torn on dropping RB Singletary for fear he has lost his job, or keeping him because of positional scarcity. Ended up keeping him for now, but he's likely the guy I'll drop once Jonathan Brooks becomes active.

mtaratoot

ninerbuff wrote: »

Hey gang!

I like myself unconditionally!

Happy Humpday! A day where it's really slow in the store, however I have to keep on my toes because the CEO is roaming around and dropping in on stores randomly in the area.

I bet you don't behave any differently when you think the CEO is around versus when you know they won't come by. That's the mark of a good employee. Always do your best. Well, almost always. Everyone has days where things go sideways.

This goes both ways: a good employer provides some autonomy to their employees. Agree on goals. Give people all the tools they need to do to get their job done. Get out of their way. Celebrate their success. Work on any improvements if needed.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! It was SO SLOW yesterday at work. Luckily, I had to do a lot of training with my new guy, so it kept me kinda busy, but after he left at 1pm, time crawled till I got off at 6pm. While I was there there was a total of 11 customers for the day.

Cardio: Walk/jog- 260 calories

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

Assessment: Steak and corn for dinner. CEO didn't drop by yesterday, but he's in the area till the end of the week, so I just have to be on my toes. Lol, the last time he was in, I didn't see him come in because I was on the computer typing in some stuff to my DM and not acknowledging him was my first boo boo.

nossmf

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 pork parmigiana

Fantasy football: Taking a couple chances by dropping my lowest producers for uncertain but higher-upside players.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF! DM and CEO dropped in on my store yesterday. Lol, they got a chance to see how the foot traffic was and during the hour they were there, 1 person came in to buy supplements. Good thing I did a decent sale of over $200 dollars to show I am the guy to run that location. Shipment day today, so lots to do and not be bored.

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 bread for dinner. I play my BIL this weekend and I have Hunt going against the 9ers so I'm all for the yardage and maybe a score, but nothing more! I may be in trouble if Mason doesn't play though.Ugh the ups and downs of FFL.

nossmf

Cardio: Treadmill 1-hr 12% incline walk - 781 calories

Food: Last night was French dip sautéed summer sausage with au gratin potatoes

Fantasy Football: One of my gamble free-agents did not pan out last night, hopefully that doesn't come back to kick me this weekend. But considering my RB/Def both scored double their projections, I can afford to lose a point or two with my underperforming free agent! Plus my Broncos dominated last night, are heavily favored to win next week, and should be 5-3 at the halfway point of the season, where Vegas odds-makers and most "experts" didn't think we would get 5 wins all YEAR! I by no means have delusions of thinking Super Bowl this year (that's what NEXT year is for), but it's been a LONG time since I've been this excited for the team!

ninerbuff

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: Spaghetti for dinner last night. I really have to win this weekend even though losing would still leave me in a position to still make the playoffs, but last year I was in the same predicament and lost out on a tie to make it.

nossmf

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 spaghetti with side salad

ninerbuff

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. This is a big game for the 9ers this weekend and I have Hunt running against them. If KC scores, I only want him to do it. Or just run a bunch of yards and have Butker miss field goals.

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 didn't eat much yesterday because I felt
so overexcited about the weekend and had a new trainee that I had to get through modules and training.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! 9ers got bashed in by the Chiefs yesterday. The only consolidation I have is that I had their running back who scored for me in FFL helping me win this week.

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: Taco Bell for dinner, but I'm down in weight regardless. I've also upped my game by taking on a push up challenge just to tighten the pecs up a little more.

nossmf

Weights: Upper Body - Power

Bench Press 5x8
Cable Row 5x5
Mac Decline Press 5x5
Machine High Row 5x5
Seated Smith OHP 3x10
Preacher Curl 3x8
Cable Pushdown 3x10
Cable Woodchoppers 3x10

Food: Last night was homemade pizza

Fantasy Football: Back in the winning column this week for Niner's league, or at least I should be, as I'm up by 50 with two players left to the other guy's three. My other leagues didn't fare so well this week...

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! Off today but have a conference call.

Cardio: Walking/jog- 260 calories

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

Assessment: Steak and vegetables for dinner last night. Well I won FFL this week. Now I just have to continue the streak for a couple of games at least.

nossmf

Cardio: Treadmill 1-hr 12% incline walk - 781 calories

Food: Last night was unstuffed peppers

Fantasy Football: A rather lousy week; I went 1-5 in my leagues this week...

Team 1: L (4-3)
Team 2: L (2-5)
Team 3: L (4-3)
Team 4: L (1-6)
Team 5: L (5-2)
Team 6 (Niner's League): W (5-2) Still top-scoring team, still stuck in second place. Wouldn't mind so much except the third-place team, by virtue of being in another division, gets the second bye-week, meaning I'll have to play an extra playoff game with another chance for random bad things to happen and knock me out of the playoffs early.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! Well after my visit, I got a really good rating and overall the best looking store. But have to work on some things that's kinda mandatory to keep my job. They're minor fixes, but I just have to make sure that my employees execute them correctly when I'm not around.

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

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

Assessment: Pork chops and corn last night. FFL is the real only thing stressing me out (even though it's minor). Just when I think I'm getting back on track............I fall back again. I'm just out of reach of the final spot for playoffs but I'd rather at least be in the 4th spot. Anyway, I'm projected to win this week, but the way most of this season has been going for me, only the final tally counts.

nossmf

Cardio: Treadmill 1-hr 12% incline walk - 788 calories

Food: Last night was BBQ pork chops with buttered potatoes

Fantasy Football: Gonna be a tight one for me this week, but it will be the same for my rival the #1 team also, so there's a chance I can leapfrog him this week if he falters and my team prevails. After picking up a couple more players off waivers this week, I realized my starting lineup of 9 players includes only 4 players I drafted, the rest I've picked up along the way.

nossmf

Cardio: Treadmill 1-hr 12% incline walk - 810 calories

Analysis: Today was day one without creatine as I take a 2-week break before trying a new formula, swapping from monohydrate to HCl. No noticeable difference in energy/stamina on the treadmill; I didn't expect any this soon, but will continue to monitor over the next couple weeks. The real difference came with my morning drink; for the last few years, every morning upon waking before I face the day I mixed up 12-oz of water with Emergen-C and fruit-punch flavored creatine powder. Without the creatine, I'm left with just the Emergen-C, and wow, I forgot how foul that stuff tastes! lol

Food: Last night was meatloaf with mashed potatoes

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! Another slow day at work, but at least we're being productive with the free time being the most organized and cleanest store.

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 last night.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF! Shipping day so we'll have a lot of merchandise put away.

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

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

Assessment Taco Bell for dinner. I went to bed early and feel really refreshed this morning.

nossmf

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 spicy peanut chicken with rice

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Thank god for quads today! After having to deal with a work issue where I actually had to let an employee go from work, rewrite all the schedules and deal with a family issue, I need an outlet to let my inner stress go.

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 usually get a Robber's Roost with white sauce from Mountain Mike's. I love this pizza. Fortunately it fits right in with my calories since my lunch was only 350 calories. Right on the cusp of completing the next round in Dietbet and I'm on track to meet the next round already.

nossmf

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

Analysis: The leg press was in use when I got done with the rack pulls, so I jumped ahead to do the leg curls and cable crunches while I waited. Come back and some guy was sitting down to start. While I was standing and mulling what alternative exercise to do instead, he offered to let me work in between sets with him, and his intended top weight aligned with mine, so I said sure. But boys will be boys, and next thing you know we're going rep for rep while increasing the weight beyond what I'd intended. Fortunately not beyond my ability, as I kept doing sets of 10-12 reps while he was cutting down to as low as 4 reps. I think he'd intended to put me in my place since he was bigger than me, but in the weight room size doesn't necessarily have anything to do with strength.

Food: Last night was home grilled burgers with a fruit salad

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! One client, then I'm running over to my dad's house to visit and get some paperwork done.

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. Also had bubble tea (smoothie taro) and a muffin, which are things I don't usually eat, but indulged in this weekend. Back on track today! On the FFL front, I win today I'll be .500 which then starts to really play in because we'll only have 5 weeks left before the playoffs.

DiscusTank5

nossmf wrote: »

Weights: Lower Body
Analysis: But boys will be boys, and next thing you know we're going rep for rep while increasing the weight beyond what I'd intended. Fortunately not beyond my ability, as I kept doing sets of 10-12 reps while he was cutting down to as low as 4 reps. I think he'd intended to put me in my place since he was bigger than me, but in the weight room size doesn't necessarily have anything to do with strength.

Huh. Male behavior at the gym = explained.

DiscusTank5

Last few weeks: too much of everything--work, food, Dr. Pepper.

@ninerbuff, I joined a dietbet two weeks ago after you mentioned it in a post. I'm going to really have to get it in gear to make the first month's goal by Nov. 7/8th.