"TLFC" exercise and accountability support!

nossmf

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 Szechuan chicken with rice and carrots.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! One client then I'm off the rest of the day. Clean the house, laundry and grocery shop as usual.

Cardio: Walk/jog- 260 calories

Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6

Assessment: Lamb chop and salad for dinner. Well this weekend will let me know if I move on or not. Here's hoping the line up I have is good enough to make it to the semi finals.

DiscusTank5

Rowing machine and push-ups yesterday was overdoing it after a busy week in the gym, so today I'm walking outside only. No strength / conditioning / high exertion workouts, which means less food. Oh well.

Tacos last night and tonight. May do KFC (small portions) for lunch today. Breakfast was toad in the hole (ie, fried egg in toast) and a clementine.

With a Dietbet deadline looming, I'm doing pretty well on the Christmas treat front.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! Hopefully last Monday I'll have to close the store. One of my associate's last day is tomorrow and I'll be taking over the opening shifts for him.

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: Pizza for just about every meal yesterday. I did all my housework and laundry early and ordered a pizza for the first game. On the FFL front, unless Bijan and Mooney get injured or just don't have any game at all, I'm going down the first round of the playoffs. My guys took a bad day to *kitten* the bed.

nossmf

Workout: None...slept through my alarm, guess I needed sleep more than I needed to hit the treadmill during my week off from lifting.

Dinner: Last night was slow cooker pot roast

Fantasy football: Made it in the playoffs in 3 of 6 leagues (lost out on a 4th due to tiebreakers). All three teams playing in the first round, and only one team will advance to the semifinals. Theoretically a second could join, but only if Caleb Williams decides to toss 3-4 touchdowns, all of them to DJ Moore.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! Off today, but still have a conference call. Other than that I'll relax the rest of the day.

Cardio: Walking/jog- 260 calories

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

Assessment: Had poke bowl for dinner. Well my FFL post season ended last night and now I just sit by for the rest of the football season watching other teams win and doling out the money in the end. And the 9ers are practically eliminated from playoffs as well so football is just a ho hum viewing for me the rest of the year till Superbowl.

nossmf

Workout: Cardio - Incline treadmill walk - 1hr (807 calories)

Food: Last night was chicken spaghetti with side salad

Fantasy Football: I went 1-2 in my playoff teams, so I'm down to a single team remaining. It is my strongest team, so I like my chances. Rather disappointed in my second team, where I was averaging well over 150 points per week all season long, only to score 122 and lose by 10 come playoffs.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! Open the store and hoping it's busy. I'll likely have to box a lot of stuff for mailing, but other than that, Wednesdays are notoriously slow.

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

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

Assessment: Leg of lamb and King's Hawaiian bread for dinner. Just focusing now on keeping my weight in check to finish off the last leg of Dietbet.

nossmf

Workout: Cardio - Incline treadmill walk - 1hr (807 calories)

Food: Last night was homemade taco Tuesday

Fantasy Football: I have been riding Alvin Kamara on my one remaining fantasy team all season, and I may have lost him at a crucial time. Fortunately I also have his backup, Kendre Miller, but I will have to be paying close attention to the news to decide which one to have in my lineup right up until kickoff of MNF. Maybe I should skip the decision entirely and just use TE Dalton Schultz in my flex spot instead...