"TLFC" exercise and accountability support!
Replies
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Hey gang,
I like myself unconditionally!
Happy weekend! Just landed in Taipei. Catch 2 more flights to be in Davao at about 3:30pm. First thing after I check in is find a nearby gym cause I'm working out.
Cardio: Walk/jog- 260 calories
Strength: quads- linear leg press, Smith machine squats, bulgarian squats, leg extensions 4x12,10,8,6
Assessment: Flew China Airlines and their dinner and breakfast was decent.
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Strength: Upper Body, DB Day
DB Bench Press <<superset>> 1A DB Row 5x5
Incline Cable Fly 3x10
1A Pulldown 3x10
DB Shoulder Triset (Front Raise, Lateral Raise, Rear Lateral) 3x10
DB Shrugs 3x10
DB Hammer Curl <<superset>> 1A Cable Pushdown 3x10
Palloff Press 3x10 sec, 20 sec, 30 sec
Analysis: My son joined for the workout, his construction gig has been slow going during winter and he needed to blow off some steam. Half my age, half the weights I'm throwing around. Probably won't take him long to catch up, though, considering I didn't start lifting seriously until I was in my 30's.
Food: Last night was steak with mashed potatoes and green beans.
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Strength: Leg Day
Squats 4x10
BB Step Ups 4x10
BB Hip Thrust 4x10
Seated Leg Curl 4x10
Seated Calf Extend 4x10
Cable Crunch 4x10, 15, 20, 25
Analysis: Huge crowd at the gym today. Son was still asleep when I left for the gym; got about 3/4 through when he called and said he was on his way. Pressed pause on my work til I caught him up; ended up being a LONG day at the gym.
Food: Last night was baked salmon with rice and broccoli.1 -
Hey gang,
I like myself unconditionally!
Happy weekend! Here in Davao and Mt the person I wanted to meet. Will be out and about till we go to Palawn Monday.
Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Filipino food for dinner. Lol I ate too much.
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Food: Last night was ribs with mashed potatoes, only a quarter rack this time
NFL: Today's the big day! Broncos finally back in the playoffs, kickoff in less than 3 hours. Playing hooky from church to be able to watch the game in full live. Can't wait!0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Great workout this morning. Lol, I'm a lot bigger than many guys here so some have come up to me to ask how I got big!
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: Shrimp tempura dinner (7 pieces) plus salad and a drink for $9. 🤣🤣🤣
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Lifting: BB Day
Bench Press 5x5
BB Row 4x10
Incline Bench Press 3x10
Pullups 30 total reps
BB Shrugs 3x10
Seated BB OHP 3x10
Preacher Curl 3x10
Cable Pushdown 3x10
Cable Woodchoppers 3x10
Analysis: Working with my son, he feels very humbled with the weights he's using compared to me, but fact is he's lifting heavier starting out than I did when I started, so between him only being 24 and a lifting noob his gains will be phenomenal in a short time.
Food: Last night was crock pot chicken alfredo with side salad
NFL: Well, that trip to the playoffs didn't last long, lol. But we now have that precious experience under our belt of our young guys, this next offseason we'll clear up all that dead cap space for Russell Wilson and be able to go shopping for big-name free agent additions, and we'll be back next year!
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Hey gang
I like myself unconditionally!
Happy Tuesday! Arrived in Palawan last night and IT'S SO BEAUTIFUL!!! I want to live here!!!! Going through the caves tomorrow and today beach and other fun stuff!
Cardio: Walking/jog- 260 calories
Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x12,10,8,6
Assessment: More Filipino food for dinner.
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Workout: Cardio - Incline treadmill walk - 1hr (805 calories)
Analysis: I realized towards the end of my walk today that I had barely registered the workout and my breathing was barely labored (did not monitor heart rate). Part of that could simply be from the distraction of the movie I played on my cell, but I've still been aware during other movies. Thinking I've just adjusted sufficiently to this level of intensity that I need to consider upping something, either speed or incline. I have two cardio sessions left this week; I will increase incline on one, and play with speed on the other, and then compare the two to see what change I want to keep going forward, if any.
Food: Last night was empanadas0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Today we go to explore underground river that runs underneath areas of Palawan! Then a 1 hour massage! Then beach time!
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x12,10,8,6
Assessment:Lobster, crab and lumping for dinner at a great place herein Palawan. Later, I karaoke and ACTUALLY DRANK a rum and coke after abstaining from any alcohol for more than 10 years! Just one drink. Made me brave enough sing!
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Later, I karaoke and ACTUALLY DRANK a rum and coke after abstaining from any alcohol for more than 10 years! Just one drink.
I've abstained for just over a year now, other than one glass of toasting wine at Thanksgiving. Even before that, I would go months between individual drinks. Just never saw the benefits to it, only the drawbacks.1 -
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Lifting: BB Day
Analysis: Working with my son, he feels very humbled with the weights he's using compared to me, but fact is he's lifting heavier starting out than I did when I started, so between him only being 24 and a lifting noob his gains will be phenomenal in a short time.
Your posts about lifting so much more weight than your son reminded me of a story I read online awhile back about a Dad wondering if he should let his 5th or 6th grader beat him in foot races. The internet said "NO!" because soon enough the boy will pass up dear ole Dad, so this is his last chance to enjoy winning. LOL.1 -
My family's been passing around a stomach bug for the last 9 days: of the 5 of us, I'm the only one who hasn't fallen ill. I'm hoping not getting the virus will prove to be one of my super powers as a mom. I've gone to the gym a couple of times but didn't feel that great, so I'm taking it easy. We've also had 7 inches of snow to dig out from (happens once a year usually).
I'm eating 1200-1600 calories daily, partly because I need to drop some weight this month and partly because I'm afraid throwing up is just around the corner.0 -
Workout: Cardio - Incline treadmill walk - 1hr (845 calories)
Analysis: I increased the incline during my walk today. After the initial shock of the increased work I quickly found a steady rhythm again, indicating the increased intensity wasn't that much different from what I'd been doing. Fact my calories burned only went up by 40 bears that perception out.
Food: Last night was breakfast for dinner (French toast, scrambled eggs, bacon)0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! So much fun yesterday including a zip line ride over the beach!!!!! We leave today back to Davao city.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x12,10,8,6
Assessment: Too many options to name, but I'm staying in calories ranges.
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Strength: Upper Body, DB Day
DB Bench Press <<superset>> 1A DB Row 5x5
Incline Cable Fly 3x10
1A Pulldown 3x10
DB Shrugs 3x10
DB Shoulder Triset (Front Raise, Lateral Raise, Rear Lateral) 3x10
DB Hammer Curl <<superset>> Lying DB Extend 3x10
Palloff Press 3x10 sec, 20 sec, 30 sec
Food: Last night was steak with bulgogi0 -
Hey gang,
I like myself unconditionally!
Happy TGIF! Winding down today after 4 great days in Palawan. I need to go back to do more.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6
Assessment Had seak and vegetables at a really nice restaurant last night. Flew back to Davao and got in at midnight.
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Workout: Cardio - Incline treadmill walk - 1hr (833 calories)
Analysis: Instead of increasing the incline this time, I nudged the speed up by .1 mph. Honestly barely noticed the difference.
Food: Last night was sloppy Joes.1 -
Strength: Leg Day
Squats 4x10
BB Step Ups 3x10
BB Hip Thrust 4x10
Seated Leg Curl 3x10
Seated Calf Extend 2x10, 2x20
Cable Abs: Woodchoppers x10, Palloff Press 10 sec, Side Crunch x10, Side Crunch Static Hold 15 sec
Food: Last night was unstuffed peppers
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Hey gang,
I like myself unconditionally!
Happy Weekend! Enjoying some down time and then going out tonight with GF.
Cardio: Walk/jog- 260 calories
Strength: quads- linear leg press, Smith machine squats, bulgarian squats, leg extensions 4x12,10,8,6
Assessment: Pork Kare kare for dinner. Later hit a KV bar then danced later that night.
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Hey gang,
I like myself unconditionally!
Happy weekend! Happy 61st Bday to me! Still got a lot of me to get to 100!
Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Chicken and fries for dinner at special bday time with my GF to enjoy!
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Hey gang,
I like myself unconditionally!
Happy Monday! Recovery after a good bday!
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 for dinner yesterday.
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Lifting: Upper Body, BB Day
Bench Press 5x5
BB Row 4x10
Incline Bench Press 3x10
Pullups 30 total reps
BB Shrugs 3x10
Seated BB OHP 3x10
Preacher Curl 3x10
Cable Pushdown 3x10
Cable Woodchoppers 3x10
Food: Last night was parmesan chicken with broccoli and a baked potato
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Hey gang
I like myself unconditionally!
Happy Tuesday! I'll look at a few condos for rent here in Davao city. I'll eventually move here a need a place already set to be in while I have my new home built.
Cardio: Walking/jog- 260 calories
Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x12,10,8,6
Assessment: Grilled fresh tuna, seaweed salad. A great dinner with gf as we discussed future.
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Workout: Cardio - Incline treadmill walk - 1hr (805 calories)
Food: Last night was pork parmigiana0 -
Workout: Cardio - Incline treadmill walk - 1hr (851 calories)
Analysis: Increased speed of walk from 3.0 to 3.2, which definitely increased the sweating and huffing and puffing, lol.
Food: Last night was Whataburger0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Relaxing day and later look at some condos for lease.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x12,10,8,6
Assessment: Lechon kawali for dinner.
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Hey gang!
I like myself unconditionally!
Happy Thursday! Spending the last couple of days with my girl. I don't want to leave, but I'll be back in July.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x12,10,8,6
Assessment: Pork BBQ for dinner again.
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Hey gang,
I like myself unconditionally!
Happy TGIF! My last day here in Davao. I've enjoyed my whole time here and can't wait to return in July!
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6
Assessment Had Mang Inysal bbq and halo halo last night.
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