"TLFC" exercise and accountability support!
Replies
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Workout: Cardio - Incline treadmill walk - 1hr (796 calories)
Analysis: Calories are down, not because the workout intensity/duration changed, but because I updated my weight in the treadmill computer, which decided I must burn fewer calories to do the same movements.
Food: Last night was French onion chicken with tater tots
Fantasy Football: I stupidly let go of the Denver Defense last week, and somebody else sniped them away from me. Here's hoping starting whatever defense faces Dallas will be worth using each week (this week is Washington, which I was able to get). I swear, if I end up missing out on the playoffs, it will be because I dropped the wrong guys...Denver's D, WR Courtland Sutton (now a steady WR2 when I desperately need one), RB Jonathan Brooks (just watch him go off after sitting in my IR nearly all year)...0 -
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Food: 2 peanut butter oatmeal energy balls and a slice of sourdough toast for brekky; leftover hashbrown veggie casserole for lunch; two different (small) smoothies for dinner: the Mayan chocolate without too much cayenne this time and a raspberry pineapple one (yum). I bought cocoa nibs from Amazon and guess what--they aren't that good in smoothies imho. I'm not sure I believe in the whole "superfood" concept anyway, but after colon cancer, I've wanted to do something differently.
Exercise: 60 min yesterday (about half walking outside and half gym time); 20 min. today, all outside walking.
Work: LOTS of grading freshman research papers. Really ready for Thanksgiving break.1 -
Yeah, when you have to let someone go because of byes and watch them get snatched up it sucks. I tried to get the DEN D, but I was pretty much out of FAB. And AT LEAST your shot at the playoffs are WAY BETTER THAN MINE. How many close games have I lost due to just playing the wrong team each week?Workout: Cardio - Incline treadmill walk - 1hr (796 calories)
Analysis: Calories are down, not because the workout intensity/duration changed, but because I updated my weight in the treadmill computer, which decided I must burn fewer calories to do the same movements.
Food: Last night was French onion chicken with tater tots
Fantasy Football: I stupidly let go of the Denver Defense last week, and somebody else sniped them away from me. Here's hoping starting whatever defense faces Dallas will be worth using each week (this week is Washington, which I was able to get). I swear, if I end up missing out on the playoffs, it will be because I dropped the wrong guys...Denver's D, WR Courtland Sutton (now a steady WR2 when I desperately need one), RB Jonathan Brooks (just watch him go off after sitting in my IR nearly all year)...
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Hey gang!
I like myself unconditionally!
Happy Thursday! Man yesterday I didn't get my first customer till after 12:30pm (we open at 10am). But I finished my shift strong picking up some good sales along the way. Thursday is usually the slowest day of the week for us, but I have some things that need to get done today before shipment tomorrow.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x12,10,8,6
Assessment: Asian short ribs, rice and salad for dinner. On the FFL front, my team looks pretty bland with Burrow and Chase sitting this week. Hopefully Goff goes off like he did last week. I need to win out just to even have a glimmer of hope for playoffs.
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How many close games have I lost due to just playing the wrong team each week?
One of my leagues the first four playoff slots are earned by record, the final two go to the highest-scoring teams who are not already in. My first year playing I went 0-13, but was the #1 scoring team in the league...just always the #2 in any given week, playing that week's #1. But by points I got into the playoffs...and cruised my way to an easy championship.
Have you ever thought about adjusting league settings to reserve the final spot for top scoring team?0 -
Hey gang,
I like myself unconditionally!
Happy TGIF! Shipment day today at work. At least I won't be bored like the last 2 days where I had no customers for like the first 2 hours of work.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6
Assessment Leftover chicken adobo and rice for dinner. Just me today for workout and no clients so I'll just cruise through my triceps and get some good cardio work done. I didn't even see last nights game so I'll have to see where I'm at on the FFL front. WIN or GO home for me each week now.0 -
That's something to consider. Part of the reason I gave a consolidation prize to top scorer was for that reason alone. Top scorer gets $60 at the end of the regular season. Same with best record.How many close games have I lost due to just playing the wrong team each week?
One of my leagues the first four playoff slots are earned by record, the final two go to the highest-scoring teams who are not already in. My first year playing I went 0-13, but was the #1 scoring team in the league...just always the #2 in any given week, playing that week's #1. But by points I got into the playoffs...and cruised my way to an easy championship.
Have you ever thought about adjusting league settings to reserve the final spot for top scoring team?
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Weights: Lower Body
Squat 4x10
Rack Pull 4x10
BB Hip Thrust 4x10
Leg Press <<superset> Leg Press Calf Raise 4x10
Seated Leg Curl 4x10
Cable Crunch 4x10, 15, 20, 25
Analysis: Must have slept wrong, as my lower back was grunting during squats, and the smart move was to not do rack pulls in that situation. So I swapped in hip thrusts instead. Been a while, felt awkward.
Food: Last night was Whataburger (not my first choice, but no time to cook dinner before choir, and it was the only place still open after choir ended)
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Exercise: 20 min. of outside walking today; 18 min. on the stationary bike; 2 min. of sit-ups and skullcrushers.
Food: B was chocolate oatmeal and a Starbucks caramel apple cider (waaaay too much sugar for such a little drink); L was half a Southwest Salad from Walmart; S was salmon and half a baked sweet potato, a little broccoli. Snack: 3 Lindor chocolate truffles. Normally chocolate derails me, but I put the rest of the bag in our garage fridge so I wouldn't see it and would have to make an extra effort to get some.
--came in at about 1500 calories, so under my goal for the day. First time this week that's happened.1 -
Hey gang,
I like myself unconditionally!
Happy weekend! Close tonight so my start is late today. Hopefully it's not too rainy like it was yesterday where people in their right damn minds can't seem to drive. I swear anytime it's first rain in the Bay Area, drivers seem to lose their skills.
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. It was a really boring day at work, so even after I did shipment, I spent extra time just walking around the store rearranging and cleaning just to burn some extra calories. Also hired a new employee and have to finish putting his orientation together for Monday. As for the FFL front I'm currently below projection and with my 2 best players on bye, need the others to have outstanding games against one of the better teams in the league.
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Hey gang,
I like myself unconditionally!
Happy weekend! One client then I'm off the rest of the day. Will watch 9ers and clean the house and do regular chores.
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 last night. It was a pretty boring day at work even though the mall was pretty crowded. Starting next week after Thanksgiving, the hours increase in the mall and my weekly budget on hours for employees hasn't increased. Ugh, that means that people will be working like 3 hour shifts each week with me covering the majority of longer shifts.
FFL, it's do or die this week. A loss and my chances of playoffs is less than 5%.
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Hey gang,
I like myself unconditionally!
Happy Monday! Well my weekend was spoiled by the 9ers and Warriors both losing and I'm more than likely out barring some miracle tonight, of my FFL playoffs. Bah humbug.
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 last night for dinner. So usually my family will all get together for Thanksgiving at a relatives (30 of us) every year. This year they decided to have it on the Saturday after Thanksgiving. Unfortunately I have to work and will miss it. First time in like 30 years. Sucks.
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Weights: Upper Body
Bench Press: 5x8
DB Bench Press: 3x10
Cable Row: 5x5
Pulldown: 3x10
DB Shrugs: 3x10
Seated BB OHP: 3x12
Preacher Curl: 3x10, 12, 15
Cable Pushdown: 3x10
Cable Woodchoppers: 3x10
Analysis: Due to Thanksgiving week, I knew I was only going to hit upper body once this week, so I did a hybrid of exercises from both of my routines.
Food: Last night was sauteed summer sausage with au gratin potatoes
NFL: It's been a decade since we last swept a season series of our hated rival Raiders, that felt SOOOO good yesterday! The fact we're now 7-5 and in full command of the #7 wildcard slot with a two-game lead over anybody else is just gravy.
Fantasy football: If I could simply pick the correct starting lineup each week, my team would be 11-1 right now and unstoppable. Instead, I need a monster game from Derrick Henry tonight or else I fall to 7-5, possibly dropping as low as #6 in the rankings. Why, oh why did I release WR Courtland Sutton those weeks back?0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Because of the holiday, I have to work today even though it's usually my day off.
Cardio: Walking/jog- 260 calories
Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x12,10,8,6
Assessment: Steak and salad last night for dinner. Lol, well by some miracle I did win in FFL last night and am barely keeping my hopes alive for the playoffs. If I can just get into 6th place by any means, I'm sure I'll make it because I have a lot of points to usurp any ties involved.
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Workout: Cardio - Incline treadmill walk - 1hr (798 calories)
Food: Last night was stir-fry steak with rice and veggies
Fantasy Football: I went 3-3 in my leagues this week...
Team 1: W (8-4)
Team 2: L (5-7)
Team 3: W (7-5) (won by 0.08 pts!)
Team 4: L (3-9)
Team 5: W (8-4)
Team 6 (Niner's League): L (7-5) (Needed 56 pts on MNF, got 52, so close. Turned out to be a bad week for Derrick Henry to NOT score a touchdown for the first time all year... If I had simply left my lineup alone I would've won easily.
Thanks to Niner winning his game against the #4 ranked team, I get to keep the #3 ranking for at least another week, and will face the last-place team in week 13 so my chances are very good of reaching 8 wins. Hopefully that'll be enough to secure a playoff spot, as half my team is all on bye week 14, and doubt I'll be able to pick up enough off the waiver wire to make a difference.
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Weights: Lower Body
Squat 4x10
BB Hip Thrust 4x10
Leg Press <<superset> Leg Press Calf Raise 4x10, 15, 20, 25
Seated Leg Curl 4x10
Cable Crunch 4x10, 15, 20, 25
Food: Last night was baked BBQ chicken sliders0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Open the store and get stuff ready and done for Black Friday.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x12,10,8,6
Assessment: Asian short ribs and salad for dinner. Only made one transaction trading in a defense for one that I hope dominates against their opponents so I can continue my trek to playoffs.
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Hey gang!
I like myself unconditionally!
Happy Thursday and Happy Thanksgiving! Obviously off today and usually today I'd be celebrating with my inlaws and relatives, but this year they moved our yearly Thanksgiving to Saturday and I work. Kinda sad that I'm not going to see any of them till Christmas now. Football will take up most of my day today, and I'll be a wreck watching to see if my team can win.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x12,10,8,6
Assessment: Pork stir fry and salad for dinner last night. Do or die from here on in. Hoping to do.
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Hey gang,
I like myself unconditionally!
Happy TGIF! Well supposedly it's great, but with it being Black Friday and also our shipment day AND reorder supplies day (boxes, paper, etc.) I may have a day that will go pretty fast. In a mall so I'm sure it's going to be crowded, but not sure how that crowd affects my sales in my store.
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 rice for dinner. I'll just have to indulge in whatever my ex and daughter bring over after Saturday since our annual family Thanksgiving got moved to that date. So yesterday was just a regular day to me food wise. Just more football. On the FFL front, my opponent has used 2 of his top scorers already and while on did good the other bombed out due to injury. So I'm up right now, but that means NOTHING in FFL till the last game is over on Monday.
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Hey gang,
I like myself unconditionally!
Happy weekend! Well tonight is the first night that I close at 9pm. At least I don't start till 12:30pm. Yesterday was really busy, till about 5pm. After that it died down really quick. Will probably be busy today as well.
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. I didn't get shipment yesterday and we definitely need some replenishment so I think that shipment will come today and hopefully we get to stock some of the stuff we sold yesterday. On the FFL front, my opponent had one guy that did almost TRIPLE what he was projected for. Ugh. Luckily, he's already used 5 of his players and I've only used 2.
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On the FFL front, my opponent had one guy that did almost TRIPLE what he was projected for. Ugh. Luckily, he's already used 5 of his players and I've only used 2.
Not sure you get to complain about his TE going projection+22 when your own TE went projection+15, lol. You still have a healthy margin over him, keep it up! Meanwhile I gotta figure out what happened to my average score dropping from 225+ in the first few weeks to 180s the last few. Not a good trend with the playoffs around the corner...0 -
Well in FFL you know as well as I do that fraction of points counts when it comes to wins and losses. And while I have a good margin to stay up, my guys have some tough opposition to play this week. But I HAVE to win for any chance at all and need teams 4-8 to lose. Based on projections, there's still a chance.On the FFL front, my opponent had one guy that did almost TRIPLE what he was projected for. Ugh. Luckily, he's already used 5 of his players and I've only used 2.
Not sure you get to complain about his TE going projection+22 when your own TE went projection+15, lol. You still have a healthy margin over him, keep it up! Meanwhile I gotta figure out what happened to my average score dropping from 225+ in the first few weeks to 180s the last few. Not a good trend with the playoffs around the corner...
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Hey gang,
I like myself unconditionally!
Happy weekend! One client then I'm off the rest of the day. 9ers in a MUST WIN game in Buffalo to try to keep up in their division. I have some paperwork for my dad that I have to complete today as 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 last night. Last month of the year to complete any goals and move on to next year! Work yesterday was long based on the time I was there versus the output. It will probably pick up as we approach Christmas.
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Question for you my friend: I still have the creatine monohydrate package, over half full, sitting on the shelf as I've been doing the creatine HCl. I think I'll stick to the HCl version, but what to do with the other? Is it ok to go back and use it up so I'm not wasting money, or better to just pick one type and stick to it? Maybe keep the monohydrate as an emergency use in case I run out of HCl for a few days until I can pick up more...0
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You could just double up till it's gone. Do HCI in the morning and monohydrate before you sleep.Question for you my friend: I still have the creatine monohydrate package, over half full, sitting on the shelf as I've been doing the creatine HCl. I think I'll stick to the HCl version, but what to do with the other? Is it ok to go back and use it up so I'm not wasting money, or better to just pick one type and stick to it? Maybe keep the monohydrate as an emergency use in case I run out of HCl for a few days until I can pick up more...
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Hey gang,
I like myself unconditionally!
Happy Monday! The start of December wasn't the best for me with the 9ers totally getting trounced by the Bills and one of the players on that team facing my FFL team and having a stellar day. But, I had a good workout day and everything else went pretty smooth.
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: Leftovers last night for dinner. I relaxed pretty well yesterday and was able to take care of some important paperwork for my dad. Tonight is a long day since I close the store (off at 9pm) and have to get paperwork done from over the the weekend. On the FFL front, I'm leading with a good chance to win, but if my opponent has a great outing, I'm OUT of the playoffs for sure. Crossing my fingers.
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Weights: Upper Body - Power
Bench Press 5x8
Cable Row 5x5
Mac Decline Press 5x5
Machine High Row 5x12, 10, 8, 6, 4
Seated BB OHP 3x12
Preacher Curl 3x8
Cable Pushdown 3x10
Cable Woodchoppers 3x10
Analysis: Somehow had a senior moment in the gym, and completely skipped the OHP for my shoulders! Was wondering why my workout ended 10 minutes earlier than normal...
Food: Last night was pizza from a little mom-and-pop joint
Fantasy Football: Ain't FF grand? Facing the worst team in the league with a shot to clinch my spot in the playoffs on the line, projections had me cruising to an easy 30-pt win. But after the games played out, I end up losing by 30+ instead. My team did fine, his just went completely bonkers. Now I'm 7-6 and need to win next week or risk being eliminated, and literally half my team is on bye. Sigh...started the year 4-1 and the #1 team in the league, have gone 3-5 since and on the cusp of elimination.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Because I have an appointment Thursday morning, I have to split my time, so I will close the store again tonight, but won't have to be there until 4pm this afternoon.
Cardio: Walking/jog- 260 calories
Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x12,10,8,6
Assessment: Steak and salad last night for dinner. On the FFL front, I won and need 3 teams to fail next week and a win to even sniff the playoffs. If all 3 teams lose, I'll get in on tie breakers based on the points I have. I hope you win nossmf and the other 2 lose cause on a tie break if I win, we're both in.
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