"TLFC" exercise and accountability support!
Replies
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@ninerbuff that's a close call. Glad you left early!0
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Hey gang,
I like myself unconditionally!
Happy TGIF! Shipment day. Good thing that I don't work too long this Sat. Cause I'll be working all day Sunday.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6
Assessment Homemade hamburger for dinner.
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Strength: Upper Body, DB Day
DB Bench Press <<superset>> 1A DB Row 5x8
Incline Cable Fly 3x10
1A Pulldown 3x10
DB Shrugs 3x10
DB Arnold Press 3x10
DB Hammer Curl <<superset>> Lying DB Extend 3x10
Cable Woodchoppers 2x10 <<alternate>> Palloff Press 2x10 sec
Analysis: Had to reduce the weight used on the DB Bench Press twice today because I simply could not get the weights into initial position. Once I dropped low enough I no longer felt challenged by sets of five, so increased to sets of eight. This is the second time in three weeks I've had to do this, which has me wondering if I should stop going for heavy DB presses and stick to moderate weights instead.
Food: Last night was homemade chicken gyros.2 -
Hey gang,
I like myself unconditionally!
Happy weekend! At the very least I have a late start today for a full day of work. Sad thing is because of a last minute schedule change due to one of my employees having a family emergency, I work all day tomorrow which is usually my day off. And SB at that! Such is the life of a store manager.
Cardio: walk/run (250 calories)
Strength: quads- leg extensions, leg press, Bulgarian squats, Smith machine squats 4x12,10,8,6
Assessment: Pizza for dinner last night.
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Strength: Leg Day
Squats 4x10
BB Step Ups 3x10
BB Hip Thrust 4x10
Seated Leg Curl 4x10
Seated Calf Extend 4x10
Cable Crunch 4x10, 15, 20, 25
Analysis: The other day when I was having trouble with the DB Bench Press, I inadvertently dropped one of the DBs on my left quad. No visible bruising, leg still held me upright, I pushed through it. Bit of stiffness throughout the day was all I had to deal with, but I knew today was leg day and was worried it wouldn't hold up under stress. But I took extra time to warm up gradually, and my leg was able to power through my entire workout, even increase the weight used. Right up until the final exercise of the day, the seated leg curl (moved to the end due to waiting for others to free up the station). My hamstring muscle was willing, but when I braced the pad against my quad and started to push against it, HELLO, my quad finally started to complain. I decided to just call it a day and give my leg a week to recover before trying again next week.
Food: Last night was lasagna with side salad2 -
Exercise: 45 minutes hiking through rolling hills
Food: pasta Alfredo for supper last night
Scrambled eggs, half a sausage, bowl of cottage cheese with cantaloupe and blueberries this AM
Fried chicken tenders and fries, green salad for lunch today
Assessment: I'm at a camp for a work retreat --much harder to eat at a deficit here. Still, made my dietbet yesterday, having lost more than 10 lbs in the past month (making up for Nov/Dec).
Confession: Someone brought sugar free chocolates and I ate half a dozen. Now living with the consequences!
I'm not a big football fan, sorry Noss and Niner, so tomorrow's food should be back to normal.
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Yeah sometimes them charlie horses hurt like hell when pressure is put up against it.Strength: Leg Day
Squats 4x10
BB Step Ups 3x10
BB Hip Thrust 4x10
Seated Leg Curl 4x10
Seated Calf Extend 4x10
Cable Crunch 4x10, 15, 20, 25
Analysis: The other day when I was having trouble with the DB Bench Press, I inadvertently dropped one of the DBs on my left quad. No visible bruising, leg still held me upright, I pushed through it. Bit of stiffness throughout the day was all I had to deal with, but I knew today was leg day and was worried it wouldn't hold up under stress. But I took extra time to warm up gradually, and my leg was able to power through my entire workout, even increase the weight used. Right up until the final exercise of the day, the seated leg curl (moved to the end due to waiting for others to free up the station). My hamstring muscle was willing, but when I braced the pad against my quad and started to push against it, HELLO, my quad finally started to complain. I decided to just call it a day and give my leg a week to recover before trying again next week.
Food: Last night was lasagna with side salad
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Ewww, I did the same ONCE. Never had sugar free chocolate again.DiscusTank5 wrote: »Exercise: 45 minutes hiking through rolling hills
Food: pasta Alfredo for supper last night
Scrambled eggs, half a sausage, bowl of cottage cheese with cantaloupe and blueberries this AM
Fried chicken tenders and fries, green salad for lunch today
Assessment: I'm at a camp for a work retreat --much harder to eat at a deficit here. Still, made my dietbet yesterday, having lost more than 10 lbs in the past month (making up for Nov/Dec).
Confession: Someone brought sugar free chocolates and I ate half a dozen. Now living with the consequences!
I'm not a big football fan, sorry Noss and Niner, so tomorrow's food should be back to normal.
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Hey gang,
I like myself unconditionally!
Happy weekend! Boxing client this morning then I go straight to work after to do a full day. Boo.
Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Panda Express for dinner. Of course today is the SB so I'll miss the first half of it but can watch the rest at home.
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Hey gang,
I like myself unconditionally!
Happy Monday! Boring day at work especially after the SB started. I got home in time to just watch the debacle in the 4th quarter. Glad that Mahomes didn't get 3rd SB in a row, but have to listen to Eagles fans for the year now.
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. I caved because I was so hungry after only having one meal the whole day. Luckily I didn't go ballistic.
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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 2x10
Cable Palloff Press 2x10 sec
Food: Last night was pizza and chicken wings while watching the Super Bowl.
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Hey gang
I like myself unconditionally!
Happy Tuesday! I'm normally off today, but with one of my employees away on family emergency, I have to work later and close the store. At least with a slow day yesterday, I got a lot of inventory done.
Cardio: Walking/jog- 260 calories
Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x12,10,8,6
Assessment: Steak and and vegetables for dinner.
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Workout: Cardio - Incline treadmill walk - 1hr (805 calories)
Food: Dinner last night was breakfast (French toast, scrambled eggs, bacon)
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Hey gang!
I like myself unconditionally!
Happy Humpday! Just a regular Wednesday and hopefully it's not too boring.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x12,10,8,6
Assessment: Spam musubi made by my daughter for dinner. Also pasta salad. First time I ate anything made by her.
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Workout: Cardio - Incline treadmill walk - 1hr (805 calories)
Food: Dinner last night was homemade spicy orange chicken with rice0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Really slow day yesterday. By the time I left at 5:30pm, there was only a total of $120 in rung up products. Hope it picks up today but it's raining like cats and dogs so that may not happen.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x12,10,8,6
Assessment: Homemade chicken curry for dinner.
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Hey gang,
I like myself unconditionally!
Happy TGIF! Shipment day. I only have to work till 3pm today. But of course that's because I have to work 6 days next week.
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 curry and rice for dinner.
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Strength: Upper Body, DB Day
DB Bench Press <<superset>> 1A DB Row 3x10
Incline Cable Fly 3x10
1A Pulldown 3x10
DB Shrugs 3x10
DB Arnold Press 3x10
DB Hammer Curl <<superset>> Lying DB Extend 3x10
Cable Side Crunches 2x10 <<alternate>> Side Plank 2x15 sec
Analysis: I have officially swapped the heavy DB presses/rows (5x5) for moderately-heavy (3x10). Debating doing the same with my BB bench presses, see if I can't work on increasing my range of motion once again. Years back it got limited when I hurt my shoulders, to where today I have to stop the bar several inches above my chest. Maybe if I drop the weight way down low I can get back to touching my chest, then slowly work my way back up. Maybe not, it may prove impossible, but with my son joining me in lifting now I feel like I should provide the good example and at least try.
Food: Last night was chicken sliders with air-fried tater tots.2 -
Strength: Leg Day
Squats 4x10
BB Step Ups 3x10
BB Hip Thrust 4x10
Seated Leg Curl 4x10
RDL 4x10
Seated Calf Extend 4x10
Hanging knee raises 2x25 <<alternate>> Plank 2x90 sec
Analysis: My quad was still grumpy with any pressure from the leg curl machine pad, but I didn't want to skip hamstring work two weeks in a row, so swapped in RDL's. This got me to thinking how I really haven't been doing anything for my lower back, which has started to be grumpy, then it hit me: I can swap out the hip thrust (always uncomfortable the way the bar rests on my hips) and the leg curl/RDL, all while hitting my lower back, if I throw back in deadlifts. This time, however, I will do the trap bar version to save my back. Plus, I need to introduce my son to deadlifts now that he's been lifting with me for a couple months now.
Food: Last night was grilled honey chicken with broccoli.
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Hey gang,
I like myself unconditionally!
Happy weekend! Boxing client this morning then clean the house, do laundry and grocery shop.
Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Taco Bell for dinner.
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Food: I mostly cook at home day in, day out, but today we got Panda Express after church. Surprise! Nearly 900 calories for lunch. My downfall was the walnut shrimp (370 cals for the 107 grams I ate). My sugar grams have also been creeping back up with Valentine's weekend and 50% off on chocolates.
Exercise: half-swim, half-treading water for 33 min. in the pool with my son today. Lots of other parents in the water with their 2-6 year olds. The difference is, my boy is a teenager and severely autistic. I'm not having a pity party but I'm going to acknowledge here that it is hard pretty consistently and sometimes sad that he's never gotten past the toddler stage. We had a lot of fun splashing around, though. He'll never have a normal life, but our goal as parents is for him to have a good life.
Considerations: I joined another DietBet, a 4% in 4 weeks one, but realistically that's a lot of weight to lose after dropping 8% of my body weight over the last 4 months. I have very few pounds left to lose for my 6-month Dietbet transformer (ends in April). I keep promising myselt the summer at mainenance. The next 2.5 weeks are going to be stressful enough with work. Luckily DB has a 7 day guarantee, so I"m going to see how this week goes and then possibly withdraw from the DB kickstarter & get my $35 back.1 -
Hey gang,
I like myself unconditionally!
Happy Monday! New week, but I have to work 6 days in a row again till my employee gets back to work. Hopefully a good day.
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 again, but I stayed within calorie for the day. I'm going to work on better diet the rest of the year cause by the time I get back to Philippines, I want to be in the 180's and stay in that range.
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Lifting: BB Day
Bench Press 3x10
BB Row 3x10
Incline Bench Press 3x10
Pullups 30 total reps
BB Shrugs 3x10
Standing BB OHP 3x10
Preacher Curl 3x10
Cable Pushdown 3x10
Cable Woodchoppers 2x10 <<alternating>> Cable Palloff Press 2x10 sec
Analysis: Years back I injured both shoulders by being stupid on the bench press, avoided surgery, but forever after had limited range of motion. Fast forward a decade, I'm now teaching my son how to lift properly and safely, and of course he notes how my bench press stops with the bar several inches above my chest. He also made an observation which floored me, how the bar seemed lower on my warmup sets than on my working sets. Got me to thinking, self-analyzing my bar path, and I came to realize that over time I had unconsciously been creeping the bar higher on my sternum when the weights went up, since it felt more stable at my "limited" range.
So today I forced myself out of my comfort zone, intentionally moving the bar to hover lower on my sternum, and sought to lower the bar to make actual contact with my chest. Sure enough, I could get the bar to touch, where I had been convinced my range of motion would prevent it, and what's more there was zero discomfort. So for the rest of my bench press session I systematically increased the weight, fearing I would have to stop at a relatively light weight, like 30% of normal.
Completely floored me that I actually didn't start to have any issue until I got all the way up to 75%! And what's to say how much of that issue wasn't a combination of cumulative fatigue from all the sets leading up to it, plus the normal weakness of doing a familiar exercise in an unfamiliar way? My incline press similarly surprised me, working my way up to 62% of normal, not quite getting all the way down to my chest before encountering resistance to going any lower (an inch compared to six inches).
Bottom line is my work this past decade must have helped heal my shoulders more than I had realized, which is a great thing. The follow-on regret is how much more could've been done had I not convinced myself of a permanent limitation and instead kept working at it. But that's the past, it can't be changed. What I can do going forward is continue to work with this "true" bench press motion, systematically work my weights back up again. Who knows, maybe working through this larger range of motion will force parts of my chest previously ignored to join the party, resulting in bigger appearance, bigger strength, or both.
Who says you can't teach an old lifter new tricks? (Or for the cynic, it's never too late to stop lying to yourself.)
Food: Last night was pot roast2 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Have to work today. At least it's not super long.
Cardio: Walking/jog- 260 calories
Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x12,10,8,6
Assessment: Curry chicken and potatoes for dinner last night.
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Workout: Cardio - Incline treadmill walk - 1hr (805 calories)
Food: Dinner last night was French dip sandwiches with baked fries.0 -
Hey gang!
I like myself unconditionally!
Happy Humpday! Went into work at 1pm yesterday expecting just a slow day. Well come to find out my opener never even showed that morning. Had to rush to open the store and there was a pile of shipping orders to fulfill PLUS I still had to make a bank run. Reprimand upcoming.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x12,10,8,6
Assessment: Chicken curry for dinner again. I'll hopefully make short ribs tonight.
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Hey gang!
I like myself unconditionally!
Happy Thursday! Had to tell employees that I'm cutting their work hours again. Won't be surprised if another one quits. Ugh.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x12,10,8,6
Assessment: Panda Express for dinner. Weight up a little but likely because of all the sodium.
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@ninerbuff
It's too bad your corporate office makes you treat the employees that way. You have to treat people you employ with respect if you want them to respect the company. If their hours keep getting cut, it should be no surprise when they just fail to show up when scheduled or leave for greener pastures. I presume most of the help is young and inexperienced enough that they don't know how to unionize.
It must be difficult for you to be the person who delivers these work reductions. I don't think I could do it unless I also cut my own hours (or salary if exempt) in solidarity. I don't know if I'd be willing to do that, especially if I already felt underpaid.
I hope you figure out a way to make everyone happy from the line level folks to the vice presidents in the home office.0 -
Thursday
Workout: Cardio - Incline treadmill walk - 1hr (830 calories)
Friday
Strength: Upper Body, DB Day
DB Bench Press BB Bench Press <<superset>> 1A DB Row 5x5
Incline Cable Fly 3x10
1A Pulldown 3x10
DB Shrugs 3x10
DB Arnold Press 3x10
DB Hammer Curl <<superset>> Lying DB Extend 3x10
Cable Side Crunches 2x10 <<alternate>> Side Plank 2x15 sec
Leg Press Drop Set 7x6 reps
Analysis: Swapped the normally scheduled DB Bench for BB Bench, just to get more practice with the correct bar placement. While I was doing the cable side crunches I watched a gym buddy doing drop sets on the leg press, while another guy was watching in awe. The three of us struck up a conversation, and the next thing I know I'm warming up my legs to do a leg press drop set to match the other two guys, friendly gym competition thing. This was of course a super drop set, where the weight dropped six times for a total of 7 sets. One guy did 4 reps per, the original guy 5 reps, I had to show them both up and do 6. Felt great, but here's hoping I didn't inadvertently screw up my actual leg day tomorrow, lol.
Food: Last night was soy chicken with buttered egg noodles.
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