"TLFC" exercise and accountability support!
Replies
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Hey gang!
I like myself unconditionally!Happy Thursday! Just a regular Thursday. Yesterday crawled at work and I expect the same today.
Cardio:Walk/jog- 260 calories
Strength:back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x12,10,8,6
Assessment:Pork adobo for dinner.
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Yes. I have to get a salvage registration, but on the bright side, I got someone who'll repair the door (ge works for an autobody shop) at a decent price. He'll do it next week and I should be able to re register the vehicle again.
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Hey gang,
I like myself unconditionally!Happy TGIF! Shipment day. That is all after another boring day at work yesterday.
Cardio:jog/walk- 3 miles (350 calories)
Strength:triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6
AssessmentGrilled chicken and potatoes for dinner.
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Hey gang,
I like myself unconditionally!Happy weekend! Closing store tonight, so in later today. Also client wants to box this morning.
Cardio:walk/run (250 calories)
Strength:quads- leg extensions, leg press, Bulgarian squats, Smith machine squats 4x12,10,8,6
Assessment:Steak, shrimp, and vegetables for dinner.
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Helix, stationary bike, treadmill run at the gym, plus other exercises and 25 min. walking outdoors = 500 calorie workout today.
Eating just under 1400 calories, like most days for the last 2.5 months. Sometimes I go up to 1600, but never 2000+ cal anymore.
Today's food: cheese grits, a Quest PB protein bar, 50 g. rotisserie chicken & 10 g. mayo, frozen cotton candy grapes, carrot pieces with hummus, homemade meatloaf and a baked potato. Black tea in the am; peppermint tea at night.
I don't crave sweets, haven't in awhile. (I have half a bag of Hershey's kisses in my desk drawer in my office and it just sits there. I'll hand it out to my students next week probably. I looked at it today and didn't eat any.) When I want a Dr. Pepper I drink a prebiotic Doc Pop instead. I focus on protein and fiber, let the carbs and fat macros take care of themselves.
My rate of weight lost is holding at 3 lbs / week these last three weeks. This is good and I'd like to lose more before the end of this 12 week loss cycle but . . . my clothes are getting baggy, my shirts come down longer than they used to, and that's always weird. The only thing worse is clothes getting too tight.
I'm proud of myself. I'm also tired but Spring Break is coming! And tonight begins Daylight Savings Time, so this is a good opportunity to get to bed early.
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Hey gang,
I like myself unconditionally!
Cardio:
Happy weekend! Boxing client this morning then regular house cleaning, laundry and grocery shopping
Strength:
hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment:
Pork adobo for dinner.
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Hey gang,
I like myself unconditionally!
Happy Monday! Not much to speak of with the exception that I finally saw "Captain America: Brave New World". I liked it. Not too long and just enough story to keep it going till we hit "Doomsday".
Cardio: Walk/run- 2 miles (200 calories)
Strength: Shoulders- machine shoulder press, facepulls, reverse flyes, dumbbell side laterals, single arm cable side laterals 4x12,10,8,6
Assessment: Ground pork and vegetables for dinner. My weight is starting to go back down a little. Getting ready for July when I go back to Philippines!
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Hey gang
"I like myself unconditionally!"
Happy Tuesday! Off today except for a 2pm conference call. I also bring in my van to get the door repaired.
Cardio: Walking/jog- 260 calories
Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x12,10,8,6
Assessment: Chicken and vegetables for dinner.
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Workout this morning: 28 min exercise bike, pushing it as hard as I could. Then the leg machines and stretches. My teen just announced that we're going on a bike ride in 5 minutes, outdoors this time.
Nutrition: cheese grits for the 3rd day in a row, then keto clusters with Greek yogurt and blueberries. Supper: Zatarain's cilantro lime rice with beef sausage and bell pepper. Pineapple. A bread stick with cheese inside that wasn't nearly as good as the box implied that it would be. 1500 calories total.
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🏋️♂️ WorkoutsAfternoon Workout:Type: 2-mile RunDuration: 22 minutesIntensity: Easy
Notes on Workout: Kept a short run today. Third day in a row of running so legs are feeling pretty fatigued. Really trying to run every day for a week or two to get some positive momentum going, may only be one or two miles the next couple of days.
Evening Workout:Type: Prehab WorkoutDuration: 1 Hour
Exercises Performed: Open Book, Ankle Dorsiflexion Stretch, Eccentric Shoulder External Rotation Walkout, Side Plank, Standing Thigh Ball Squeeze, Bodyweight Squat Hold, Theraband Pull Aparts, Lying Hip External Rotation, Dumbbell Romanian Deadlift, Calf Raises
Notes on Workout: Felt a little better than the previous couple of days. Definitely felt a little better muscle activation with some of the movements, joints felt like they were functioning a little better. Strength felt like it was coming back some with the deadlifts. Still a long long long way to go.
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Hey gang!
I like myself unconditionally!
Happy Humpday! Slowest day of the week. Hopefully I'll get some customers coming in.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x12,10,8,6
Assesment: Pork chop with vegetables last night.1 -
🏋️♂️ WorkoutsRunning Workout:Type: 2 Mile Run at 9:11 paceDuration: 18 minutesIntensity: Moderate
Notes on Workout: Run felt pretty good. Definitely better than yesterday. Felt like my legs were definitely under me better. Planned a short run the whole time, don't want to burn myself out. Probably another couple days of two mile runs coming up.
Gym Workout: PrehabType: Prehab, Mobility and Strength WorkDuration: 1 HourIntensity: EasyExercises: Open Book, Ankle Dorsiflexion Stretch, Eccentric Shoulder External Rotation Walkout, Side Plank, Standing Thigh Ball Squeeze, Bodyweight Squat Hold, Theraband Pull Aparts, Lying External Hip Rotation, Dumbbell Romanian Deadlifts, Heel Raises
Notes on Workout: Definitely the best feeling workout this week. Should continue to steadily improve with each day. Body control is getting there and strength is feeling a little better, still a long way to go. Have lost a lot of strength, will take months to get back to normal.
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Welcome Connor!
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Hey gang!
I like myself unconditionally!
Happy Thursday! Just a regular Thursday. Hopefully mall has some foot traffic.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x12,10,8,6Assessment:
Mushroom chicken with vegetables for dinner.
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What the heck? Speak English! J/K niner.
I'm assuming this is that fantasy football stuff you guys are into . . . .
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Workout(s) today:
Cardio side of the gym
Of 39 min total treadmill time, 2 min. walking warm- up, 16 min. run (6.2 mph for 2 min; the rest at 5.5). Then 5 min. at 3.5 mph, 10 min. at 3.0 with a 6-8% incline, then last 5 min. at 3.2, 1% inc.
Weights side: 12 min. strength training (2 sets of everything: 15 each dumbells for bicep curls, lat raises, standing skullcrushers, squats with full range of motion; 30 sit-ups on an exercise ball). Another 6-8 min. of stretches with walking lunges and some weird wall exercises I'm trying to eventually get to a floor bridge. This goal may not be realistic but at least I'm stretching out my back.
Drove home, got my bike out and went for an 11 min. ride around my neighborhood, 12 mph avg pace. I took one turn going more than 18 mph — that's a personal best.
Assessment:
I've already burned almost the amount of calories I eat in a whole day. I ate a Quest protein bar earlier but now I need to fix a meal. Truth is I'm absolutely worn out, can't think well even. It has taken me awhile to type all this out.
All this from deciding to do a mini-triathlon on April 5th. I'm goal oriented and usually that's great but I probably should pair weight training (even the little I do) with a lower intensity cardio day.
The mental game:
I desperately want to be the person who completed triathlons in summer 22 and 23, not the person who got a cancer diagnosis in Dec. 23. But I AM BOTH. This is not the same body I trained with two years ago. For instance, when I do Russian twists (or in the hours after) I can feel the place under my left ribs where they removed 6 inches of colon and a 7.3 cm tumor and left me with permanent titanium staples. At least that's what I hope I'm feeling. If this cancer is coming back, but no. Not going to go there.
@ninerbuff — every time I see your posts on here with the "I love myself unconditionally" I feel some envy. I think I love myself more when I'm super productive in some way. And it is hard to forgive myself for getting a type of cancer that, according to the internet, is mostly preventable. Even though I've had 2 family members succumb to it part of me still thinks if I'd just eaten less sugary junk, it could have been avoided.
@AnnPT77 and @nossmf — any thoughts?
Finally hungry, so now I'm going to walk over to the fridge, get out a leftover enchilada, and eat the dang thing.
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@DiscusTank5, I'd encourage you to follow up medically on any symptoms you're concerned about. Anxiety inherently is unhelpful for health. High odds it's nothing significant, but in the unlikely event there's something going on, delaying knowing can make the situation worse than it needs to be, and not knowing something doesn't make it disappear. I totally, totally understand that impulse to avoid thinking about it, but honestly I think that can be a form of magical thinking - denial, in the worst case.
One thing I'd say from experience is that post-surgical scar tissue, and potentially post-surgical nerve regeneration, can create some pretty darned weird sensations or side effects. In some cases of scar tissue, there are medical/therapeutic interventions that can help. In particular, the physical therapy side of things can be surprisingly broad.
Our specialist medical team members tend to be quite clued in to those kinds of symptoms and their explanations, plus any helpful interventions that might be possible. Where relevant, ask if there are referrals like physical therapy or dietitian that may help you.
I admit, I exasperated my surgeon at one point fretting about weird scar tissue bumps on my chest, but he did a needle biopsy right then and relieved my worry with a pathology result of "benign scar tissue". There have been other cases short of exasperating them where it turned out to be non-dire, too. Most recently ribcage pain that wasn't bone mets but turned out to be - bizarrely - a breathing pattern problem involving insufficient diaphragm engagement, easily solved with physical therapy. Literally, the PT suspected it when I walked toward her at the beginning of the first visit. (Just FTR, my PCP said she doesn't consider me a hypochondriac! 😆)
I also got some great insight or ideas from online and IRL support groups, from other people who'd been down the path before me. People sometimes think all these groups will be sob-fests, or whining forums, but that wasn't my experience.
When it comes to forgiving yourself, my advice would always be that the past is unchangeable, so there's no point in wasting energy on regret or self-recrimination. It helps nothing. The future is malleable, a more productive focus. I'm not saying that's easy. As you know, I had a very different cancer from yours, but it's one that's higher incidence among people who are overweight or obese, as I was for decades. Do I wish now that I'd behaved otherwise? Sure, if I think about it. But mostly it's part of my motivation to do better for my future self than my younger self did for current me.
Guilty but honest admission: I don't usually participate in this thread, even though I bigtime respect and like Niner. I can't explain it, but weirdo that I am, affirmations generally discourage me more than help me feel better or do better.
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Thanks Ann! I have developed a hernia next to (because of) the surgical scar on my stomach. It will take another surgery to get it fixed, so I'm not doing that any time soon. I hadn't thought the hernia could have anything to do with the weird feeling I get sometimes, but I'll call my oncologist. My last scan in Dec. looked great, but waiting six months until the next one (June) seems like such a long time. I wish I could have a mini-blood test or something every month just for the reassurance that everything is still okay.
The funny thing about this thread —and I tagged you partly because I know you aren't usually on here — is that people don't comment all that often on each other's posts (with the exception of Noss' and Niner's fantasy football games a couple of months ago). I treat it like an open diary entry and don't expect comments (except for today).
I may be in the wrong colon cancer support group on Facebook. Most of the other people there are stage III or IV and fighting really hard for their lives—and about once a week a family member notifies us all of a member's death from cancer. Honestly, I feel anxious reading the many posts about harsh chemo and further surgeries and learning to live with a bag (boy are those rough!) but also feel cowardly about leaving the group.
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@DiscusTank5, I feel like this may be the totally wrong thing to say, but I'm going to say it anyway. 😬
It's so, so completely normal to feel anxious at first, normal to wish there were extra tests or ways to get insights. As time passes, and things continue to go well - as I hope and believe they will for you - that anxiety begins to shrink. I usually say that it "gets smaller in the rear-view mirror".
It's unpleasant, but it's normal, and if you keep on course and allow that anxiety to gradually shrink, I think it will, and it will take up less and less mindshare as time passes. Yes, it will probably leap up somewhat now and then if some new weird symptom appears, but it does lessen, IME. I think feeling that way is unfortunately a normal part of the healing and recovery process.
Here's a thing, though: You're doing all the things you can possibly do, managing your weight, improving your nutrition, getting good exercise. You're still fighting. Yes, no tests are telling you that that's for sure accomplishing what you hope. I know that's frustrating. But high odds that it's working, and for sure it's working better than giving up, which is what some people actually do post treatment.
As far as the support group, yes, it sounds like your current one may not be ideal for your needs, though I'm sure your support is helpful to others. I don't really know what to suggest as a substitute. Breast cancer, which of course is what I had, tends to have more robust and diverse support services of all types, because it's unfortunately so wildly common, affecting round one in eight women in the US during their lifetimes.
Are you in the US? American Cancer Society has a helpline that can be somewhat effective in finding support or information resources. There are also networking options through ACS, not sure how comprehensive for your cancer type, or suitable for your stage.
I wish I had better ideas. I'm sending strength, well-wishes, and virtual hugs, because that's all I've got. Hang in there!
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🏋️♂️ WorkoutsRunning Workout:Type: 3 Mile Run at 9:11 PaceDuration: 27 minutesIntensity: Hard
Notes on Workout: Run felt good. Legs felt fresh and strong. Felt really good for the first mile-mile and a half. Start to feel burnout coming around the 15 minute mark. Still building the fitness and endurance back up. Have a long way to go. Felt good to get the legs back under me some and be able to push it at least a little bit. Will plan on an easy run / walk tomorrow most likely.
Gym Workout:Type: PrehabDuration: 45 minutesIntensity: Easy
Notes on Workout: Can't get prehab app to cooperate to pull up notes on new workout and new exercises from today. Workout was ok though, wasn't horrible, wouldn't say it was great. Definitely feel weakness with the new movements I haven't done in a long time, but that's ok. Legs feel like they're slowly getting some strength back, left shoulder still feels like there's some dysfunction that's going to take some time to get rid of. Happy with the leg strength coming back some though!
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Hey gang,
I like myself unconditionally!
Happy TGIF! Shipment day. Rainy again so likely light foot traffic in the mall.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6
Assessment: Pizza for dinner. Luckily I stayed within calorie limits.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Closing tonight. Hopefully not raining so I can walk outside instead of treadmill.
Cardio: walk/run (250 calories)
Strength: quads- leg extensions, leg press, Bulgarian squats, Smith machine squats 4x12,10,8,6
Assessment: Left over pizza0 -
Strength: Full Body
Bench Press: 6x12, 10, 8, 6, 4, 2
Bent-Over BB Row: 4x10
Squat: 4x10
Deadlift: 4x10
Seated OHP: 3x10
Cable Pulldown: 3x10 (Pronated, Supinated, Neutral Grip)
Analysis: What was supposed to be a 3-day weekend trip to my folks to celebrate their 50th wedding anniversary turned into an 8-day marathon, between dodging blizzards and the transmission exploding. Lots of eating out, lots of mama's cooking, no access to a gym (gained 1.5# in the last two weeks). Finally got home Thursday after midnight, rested Friday, and hit the gym for the first time today in about ten days. Opted for one exercise from each of the six planes of movement (horizontal push/pull, vertical push/pull, squat, hip hinge) followed by a soak in the hot tub. Excuse me now while I let the DOMS rule my afternoon.
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As far as the Broncos picking a couple defenders from the 49ers, I'll be impressed if we can get at least 9 games from them this season, as both have been rather injury prone these last couple years.
The acquisition I'm most pleased about is getting TE Engram to help be a chain-mover. Now we just need to extend a few key contracts and draft smart, and we'll be set for an actual run this year.
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Hey gang,
I like myself unconditionally!
Happy Monday! Looking forward to just getting the week started and having a good one.
Cardio: Walk/run- 2 miles (200 calories)
Strength: Shoulders- machine shoulder press, facepulls, reverse flyes, dumbbell side laterals, single arm cable side laterals 4x12,10,8,6
Assessment: Rainbow roll for dinner.0 -
Strength: BB Day
Bench Press 4x10
BB Row 4x10
Incline Bench Press 3x10
Pullups 3xAMRAP
BB Shrugs 3x10
Seated BB OHP 3x10
Preacher Curl 3x10
Cable Pushdown 3x10
Cable Woodchopper 2x10 «alternate with» Palloff Press 2x10s
Analysis: Not being able to quote myself and delete the quote bars is annoying, especially in this thread where I do the same workout from one week to the next.
Food: Dinner last night was chili.
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Hey gang,
"I like myself unconditionally!"
Happy Tuesday! Off today. Have to go to DMV to get a salvage Title for my vehicle and register it and safety check.
Cardio: Walking/jog- 260 calories
Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x12,10,8,6
Assessment: Chicken and vegetables for dinner.0 -
Analysis: Not being able to quote myself and delete the quote bars is annoying, especially in this thread where I do the same workout from one week to the next.
The revised editor has a small number of advantages. The limitations it imposes are surprisingly annoying! I wonder what the next
upgrade… downgrade will be.0
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