"TLFC" exercise and accountability support!

1…329330332334335…475

Replies

  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then 1 this evening. More rain!

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

    Strength: legs- leg press, front squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6

    Assessment: Beef patties for dinner.
  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 2 clients this morning then off. Rain's calmed down for a little bit. Time to get outside.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Santa Fe beans and rice.

  • steveko89
    steveko89 Posts: 2,215 Member
    Happy Monday, all. Some catch-up posting; ended up not lifting Thursday but doubled up Friday to an extent so I got at least the majority of my sets in for the week. Been a bit of a culinary expedition since my last post, dinner out with in-laws on Thursday night, pizza at a lunch meeting on Friday, normal day Saturday, big birthday brunch for my niece yesterday, Chinese for dinner. Scale jumped back with a carb/sodium heavy day yesterday but feeling like it should come back down quickly. Will be a busy week getting ready for the little guy's christening this coming Sunday. Despite my efforts to not have it turn into a big thing we're going to end up with like 25 people at our house afterwards... not enthused.

    Cardio: light spin bike warm-up

    Strength: Upper Body Hypertrophy
    Flat bench, barbell rows, lateral raises, incline bench, barbell press, curls, ab work

    Assessment: Back to regularly scheduled work day today. Unsure on dinner plan, have to meet with a deacon regarding Sunday.
  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! No rain! Supposed to be pretty sunny for the next few days!

    Cardio: run/jog- 30 minutes (250 calories)

    Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6

    Assessment: Lasagne for dinner.

  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight! Dang it's cold today.

    Cardio: jog/walk- 30 minutes (250 calories)

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

    Assessment: Pasta and swedish meatballs.
  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning then none tonight because of my daughter's expo.

    Cardio: jog/walk- 30 minutes (250 calories)

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

    Assessment: Pho for dinner.

  • steveko89
    steveko89 Posts: 2,215 Member
    Ended up not working out yesterday but hit those main scheduled lifts this morning. Chicken Salad for dinner last night again, same scheduled for tonight.

    Cardio: n/a

    Strength: Deadlifts, Squats, Pull-ups, Bench, Rows, OHP, Lateral Raises, Curls

    Assessment: I feel like I'm struggling to progress weight-wise, even with less volume. I'm not running a huge deficit but my left shoulder has been bothering me slightly, especially on overhead movements. Cracked 175 down to 174.8 on the scale this morning, lowest single weight since 12/20. I may get down to 170 on of these days yet.
  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! Clear but cold today.

    Cardio: walk/jog- 60 minutes (350 calories)

    Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6

    Assessment: Taco Bell last night.

  • steveko89
    steveko89 Posts: 2,215 Member
    Decided not to lift this morning as it would've called for doubling up on some lifts from yesterday and the little guy didn't go to sleep as easily as usual last night. Planning to replicate what I did yesterday so I'll still get the prescribed volume and frequency in for the week.

    Cardio: n/a

    Strength: n/a

    Assessment: Chicken salads last night, lasagna at my in-laws tonight for my niece's birthday... even though we did a thing for her on Sunday...
  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then 1 this evening. Well after having my van over 10 years, the waterpump finally went. Wasn't expecting to spend a bunch, but it's $700 to replace it due to how much labor it takes to get the damn thing out and put the thing back in.

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

    Strength: legs- leg press, front squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6

    Assessment: Chicken fettucine for dinner.

  • steveko89
    steveko89 Posts: 2,215 Member
    Happy Friday.

    Knocked out a good workout this morning. I think the left shoulder discomfort I've been having is coming from not enough rear delt work, going to look at putting more in my programming and maybe pick up a cable machine for stuff like face pulls. Would be good for other accessory work I usually don't bother doing currently.

    Cardio: Battle ropes warm up. Was a hypertrophy day for most of my lifts so I kept rest short and crammed a bunch into 70 minutes so you could almost call it circuit training

    Strength: Made up main lifts from yesterday and hit my Friday Upper Body Hypertrophy
    Squats 3 x 5 @ 295
    Deadlift 2 x 3 @ 315, heavy single at 385 as last set for fun
    DB lateral Raises 4 x 12 @ 15-20s (upped weight after first set)
    DB bent-over rear delt raises 4 x 12 @ 15-20s (superset with lateral raises so weight was same)
    Flat Barbell Bench 4 x 8 @ 175
    Barbell Row 4 x 8 @ 135
    DB Overhead press 3 x 8 @ 40s
    EZ bar curls 3 x 8 @65
    Pull Ups 3 x 8 @ unweighted

    Assessment: Ate too much yesterday, failed to resist cake and ice cream at in-laws. Eggs & Sausage for dinner tonight.


  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 2 clients this morning then off. Today is my DD's first Drumline competition.

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: McDonald's last night. Ugh.
  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! 4 clients this morning and then 5 this evening! Was under the weather this weekend so I didn't do much except watch my DD's drumline competition.

    Cardio: run/jog- 30 minutes (250 calories)

    Strength: shoulders- front shoulder raise, face pulls, side laterals, shrugs. 4x12,10,8,6

    Assessment: Sushi for dinner.
  • Skee_2802
    Skee_2802 Posts: 296 Member
    It's been way too long between workouts for my liking but family commitments are the exception.

    Happy Tuesday Soldiers! Hope everyone has been kicking goals or making them gains.

    The return workout today was just about back to normal programming / routine after an extended abscence.

    Cardio 10 min warm up

    Strength
    Bulgarian split squat, reverse crunches, cable row, landmines, DB Row, DB flyes, lying leg curls, Tricep extension, Kickbacks @ 4set/10-15 rep range.

    Assessment Salmon and sauteed cabbage for dinner.

    Assessment
  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! 4 clients this morning and then 4 tonight! Rain has returned and it's here to stay for the next 3 days.

    Cardio: jog/walk- 30 minutes (250 calories)

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

    Assessment: Lasagne for dinner.

  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! 3 clients this morning then 5 tonight. Have a learning seminar this morning as well.

    Cardio: jog/walk- 30 minutes (250 calories)

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

    Assessment: Baked ziti for dinner.
  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! 4 clients this morning and 4 tonight! DD stayed home sick yesterday, but looks good enough for school today.

    Cardio: walk/jog- 60 minutes (350 calories)

    Strength: arms- barbell curl, preacher curl, close grip bench, lying tricep extensions. 4x12,10,8,6

    Assessment: Lamb last night.
  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF!!! 4 clients this morning then 1 this evening. Just finishing up this week cause with the rain, there isn't much to do outside.

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

    Strength: legs- leg press, front squats, leg extensions, lying leg curls, seated leg curls, stiff legged deadlifts. 4 x12,10,8, 6

    Assessment: Spaghetti for dinner.
  • steveko89
    steveko89 Posts: 2,215 Member
    Hey fellas, been a little MIA on this thread. Probably the busiest week of the work year for me; annual chemical inventory reports are due today by federal regulations for all 45 of the plants I have environmental oversight for... will be happy to see 5pm today.

    Cardio: (last night) "Weighted Carries" - ordered some new home gym equipment that arrived yesterday, hauled the two large boxes from the garage around to the basement walkout in some nice sleet when I got home from work. New competition-style flat bench set-up and sent on maiden voyage this morning, pulley machine yet to be assembled

    Strength: Abbreviated buy heavy session this morning
    Rear delt flyes to warm up shoulders
    Flat Bench 5x135 warm up set, 6 x 185, 4 x 205, 3 x 225, failed on a 275 attempt
    Deadlift 5 x 135 warm up set, 3 sets of singles at 385 lbs

    Assessment: Eggs & bacon for dinner last night. Been overeating most of the week with leftovers (mostly cake) still hanging around from Sunday's festivities. Chicken for dinner tonight
  • ninerbuff
    ninerbuff Posts: 48,501 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 2 clients this morning then off. Thunderbolts and lightning! Not common here where I live!

    Cardio: walking- 30 min (150 calories)

    Strength: core- crunches, leg lifts

    Assessment: Chinese food last night.

Categories