"TLFC" exercise and accountability support!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Just my time today. No clients and just a little house clean up since my BIL, SIL and their kids are still here and my SIL and ex have been cleaning up everyday.

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

Assessment: Chinese for dinner. It was a long day at work and I didn't feel like cooking anything. Winding down to this last week for Dietbet.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! Opening the store the rest of the time except Saturdays from here on in. Mondays are always paperwork days but at least it's not super busy.

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 kept it in check so that I can finish my Dietbet on the win for the start of the New Year!!!

nossmf

Lifting: BB Day

Bench Press 5x5
BB Row 4x10
Incline Bench Press 3x10
Pullups 30 total reps
Seated BB OHP 3x10
BB 7-Up 3x21
Lying BB Skullcrusher 3x10
Cable Woodchoppers 3x10

Analysis: First time lifting in two weeks, backed off the weight and took it easy. Good thing I did, too...

Food: Last night was pork schnitzel with sweet potato casserole

Fantasy Football: What I feared would happen did come to pass. After week 11, I was 7-4 and needed to only win one game to make the playoffs; I lost all three, missed the playoffs, that's the injury. The insult is I've been tracking my team's performance these last three weeks, and sure enough, I scored enough I would have won the title had I managed to get in. That's the insult. Sigh...

ninerbuff

nossmf wrote: »

Lifting: BB Day

Bench Press 5x5
BB Row 4x10
Incline Bench Press 3x10
Pullups 30 total reps
Seated BB OHP 3x10
BB 7-Up 3x21
Lying BB Skullcrusher 3x10
Cable Woodchoppers 3x10

Analysis: First time lifting in two weeks, backed off the weight and took it easy. Good thing I did, too...

Food: Last night was pork schnitzel with sweet potato casserole

Fantasy Football: What I feared would happen did come to pass. After week 11, I was 7-4 and needed to only win one game to make the playoffs; I lost all three, missed the playoffs, that's the injury. The insult is I've been tracking my team's performance these last three weeks, and sure enough, I scored enough I would have won the title had I managed to get in. That's the insult. Sigh...

Those are the worst because usually it's just one game that jacked you.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! Last day of 2024! I'm usually not one to make resolutions, but I expect 2025 to be my final year in the USA and will make it one of my best when it comes to health and fitness! By the end of the year, I'll be moving to the Philippines and living out the rest of my life there on the beach with a small beach gym for a business and enjoying the ocean waves.

Cardio: Walking/jog- 260 calories

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

Assessment: Taco Bell for dinner, but only a little bit since it's last weigh in tomorrow for Dietbet. I don't drink and won't be attending any parties for NYE so I should be good for weigh in tomorrow, down 1lbs from the last weigh in the beginning of the month.

nossmf

Workout: Cardio - Incline treadmill walk - 1hr (805 calories)

Analysis: Stepped on a digital scale, one of those you hold the arms and it zaps you all over to read water retention, muscle vs fat, etc. According to the results, I'm up about 2 lbs from before I took my gym break (I admit to eating lots of cookies, but not THAT many) and my BF% is at 21%. Ugh.

Food: Last night was chicken fajitas