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"TLFC" exercise and accountability support!

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Replies

  • nossmf
    nossmf Posts: 13,291 Member

    Workout: Cardio - Incline treadmill walk - 1hr (785 calories)

    Food: Dinner last night was homemade chicken pot pie

  • DiscusTank5
    DiscusTank5 Posts: 583 Member

    Today's workouts: biking, indoors (26 min) and outdoors (18 min) with a wind advisory—challenging. A smidge of strength training with dumbbells, 10-15 min. stretching. Also 9,000 steps.

    Meals: chocolate keto clusters and chicken and beef sausage links; leftover tofu coconut curry (no rice); chicken and dumplings in the instapot. Snacks: a 31 g. serving of Double Good's easy peasy caramel cheesy popcorn (the food version of crack); a clementine; a Doc Pop. Total calories: 1700+, a bit high for me these days but just the biking burned 550 calories.

  • ninerbuff
    ninerbuff Posts: 49,151 Member

    Hey gang!

    I like myself unconditionally!



    Happy Humpday! Went into DMV yesterday and they told me car wasn't submitted yet as a salvage. So they said wait a month, but gave me the forms to fill out. 

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

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

    Assesment: Shrimp moilee and rice.

  • nossmf
    nossmf Posts: 13,291 Member

    Workout: Cardio - Incline treadmill walk - 1hr (785 calories), Snow shoveling - 20 minutes (175 calories)

    Food: Dinner last night was unstuffed peppers.

  • ninerbuff
    ninerbuff Posts: 49,151 Member

    Hey gang!

    I like myself unconditionally!



    Happy Thursday! Just a regular Thursday. Super slow day yesterday and 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: Thai fried rice with beef for dinner.

  • nossmf
    nossmf Posts: 13,291 Member

    Workout: Cardio - Incline treadmill walk - 1hr (785 calories)

    Food: Dinner last night was home grilled burgers.

  • ninerbuff
    ninerbuff Posts: 49,151 Member

    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: Shrimp and pasta for dinner.

  • nossmf
    nossmf Posts: 13,291 Member

    Strength: Upper Body, DB Day

    DB 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 2x30 sec

    Food: Last night was French onion baked chicken with baked tater tots.

  • nossmf
    nossmf Posts: 13,291 Member

    Strength: Leg Day

    Squats 5x10
    Deadlifts 5x5
    Seated Calf Extend 4x10
    Cable Crunch 3x10 <<superset>> Machine Low Back Extend 3x10 <<superset>> Plank 3x90s

    Food: Last night was baked salmon with rice and sautéed mushrooms.

  • ninerbuff
    ninerbuff Posts: 49,151 Member

    Hey gang,

    I like myself unconditionally!


    Happy weekend! Closing tonight. Just a regular Saturday for me.

    Cardio: walk/run (250 calories)

    Strength: quads- leg extensions, leg press, Bulgarian squats, Smith machine squats 4x12,10,8,6

    Assessment: Poke bowl for dinner.

  • ninerbuff
    ninerbuff Posts: 49,151 Member
    edited 12:59PM

    Hey gang,

    I like myself unconditionally!



    Happy weekend! Boxing client this morning then regular house cleaning, laundry and grocery shopping.

    Cardio: Walk 300 calories

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

    Assessment: Poke bowl for dinner.

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