"TLFC" exercise and accountability support!

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Replies

  • nossmf
    nossmf Posts: 13,819 Member

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

    Food: Dinner last night was homemade chicken pot pie

  • DiscusTank5
    DiscusTank5 Posts: 638 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: 49,222 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: 13,819 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: 49,222 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: 13,819 Member

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

    Food: Dinner last night was home grilled burgers.

  • ninerbuff
    ninerbuff Posts: 49,222 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: 13,819 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: 13,819 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: 49,222 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: 49,222 Member
    edited March 23

    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.

  • ninerbuff
    ninerbuff Posts: 49,222 Member

    Hey gang,

    I like myself unconditionally!



    Happy Monday! Lot to do this week because Friday is my first inventory for the store (actually first for this store ever since opening in 2023). LP will be here as well as my DM and RM.

    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: Braised short ribs for dinner.

  • ninerbuff
    ninerbuff Posts: 49,222 Member

    Hey gang,

    "I like myself unconditionally!"



    Happy Tuesday! Off today. Have to work today because employee had appointment. Will switch off day for tomorrow. Also my DM pays me a visit today.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Quinoa and shrimp for dinner.

  • nossmf
    nossmf Posts: 13,819 Member

    Monday
    Strength:     Upper Body, BB Day

    Bench Press 4x10
    BB Row 4x10
    Incline Bench Press 3x10
    Pullups 3xAMRAP
    BB Shrugs 3x10
    Standing BB OHP 3x10
    Preacher Curl 3x10
    Cable Pushdown 3x10
    Cable Woodchopper 2x10 «alternate with» Palloff Press 2x10s

    Analysis: Got terrible sleep Sunday night, and had to be at the office extra early so my workout got pushed to the afternoon. Just wasn't feeling it, had to drop the weights used by 10% across the board. I'm telling myself that's a product of sleep and daily timing, and is not a sign of starting to lose strength while losing weight. Also, can I say how much I hate doing the standing BB OHP? I know my form is terrible, I've watched videos of correct form but cannot seem to apply it to myself, always end up feeling it more in my core and less in my shoulders, not helped by the fact I have to lower the weight significantly compared to a seated version. Bah.

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

    Food: Dinner last night was stir-fried steak with rice and veggies.

  • ninerbuff
    ninerbuff Posts: 49,222 Member
    https://community.myfitnesspal.com/en/discussion/comment/48541420#Comment_48541420

    Just be careful bro. I tweaked my shoulder doing them and it left me rehabbing it for a month. I only do machine or seated dumbbell presses now.

  • ninerbuff
    ninerbuff Posts: 49,222 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

    Assessment: Lean Cusine steak portabella with vegetables and salad

  • DiscusTank5
    DiscusTank5 Posts: 638 Member
    https://community.myfitnesspal.com/en/discussion/comment/48541420#Comment_48541420

    What IS the standing BB OHP? I'm always curious about the strength side of the gym.

  • ninerbuff
    ninerbuff Posts: 49,222 Member
    https://community.myfitnesspal.com/en/discussion/comment/48542539#Comment_48542539

    Standing barbell overhead press

  • nossmf
    nossmf Posts: 13,819 Member

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

    Food: Dinner last night was chicken kabobs baked in the oven (I wanna try this on the grill sometime)

  • DiscusTank5
    DiscusTank5 Posts: 638 Member
    edited March 26

    Yesterday afternoon: 30 minutes on the exercise bike, 7 miles and change. My first mile took 5 min (warm-up), the other 6 were 4 min each. I'm getting faster!

    First thing this morning: 32 minutes on the treadmill, consisting of a 2 min warm-up walk, 22 min jog at 5 mph with two "sprints" at 5.3 pace, then 5 min at 3 mph with a 6% incline, then the last few min at 3.5 with no incline.

    I've signed up for an indoor triathlon taking place in a couple of weeks. The time for each leg is short, but that means an intense pace.

    Some family members and I met up for a couple of days in Hot Springs, AR. I 100% recommend the Quapaw Spa and its four pools at 95, 98, 102,and 104 F. We rotated through them for two hours and chatted the whole time. I set my watch to indoor swim out of curiosity-- 425 meters covered! For comparison, I swam 800 m in 26 minutes last week. So it wasn't a workout but probably did more good in a holistic sense.

  • nossmf
    nossmf Posts: 13,819 Member

    @DiscusTank5 the standing BB OHP is where you grasp a barbell (the six-foot long bar) with both hands. The motion starts with the bar held horizontally at shoulder height, then you press (push) vertically until your arms are fully extended overhead, then lower the bar back to starting position. This exercise can be done from either a seated or standing position, with the standing usually harder to execute since you have to control balance along with the bar.

    You can do the same basic motion using DBs (dumbbells, the smaller weights with a footlong handle between two weighted sections) where each arm works independently of the other, or by using machines which control the path of motion, removing all balance requirements and allowing the lifter to focus exclusively on lifting the weight.

    Usually I do the seated BB OHP, just wanted to change things up for the day and see how it felt. How it felt was quite clear that I will go back to the seated version in the future, lol.

  • ninerbuff
    ninerbuff Posts: 49,222 Member

    Hey gang!


    I like myself unconditionally!


    Happy Thursday! Just a regular Thursday. Prepping for inventory tomorrow.



    Cardio: Walk/jog- 260 calories

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x12,10,8,6

    Assessment:     Lean Cusine shrimp scampi

  • nossmf
    nossmf Posts: 13,819 Member

    Workout: Cardio - Incline treadmill walk - 1hr (827 calories)

    Food: Dinner last night was goulash.

  • DiscusTank5
    DiscusTank5 Posts: 638 Member
    edited March 28

    Exercise: I completed a short and fast swim in a lake today because my gym's pool is out of commission until May. It was brutally cold and I should have worn my wetsuit instead of toughing it out. In 8.5 min. of active swimming my watch logged me at 607 yards, or 555 meters. That's remarkable given my pool swim last week (800 m. in 26 min), so much so that I almost don't believe it. I've heard cold water makes you faster but this is next level, or my watch is hallucinating. I was wearing Chacos on my feet but that felt like a drag in the water, not like fins at all.

    Nutrition: Greek yogurt and keto clusters and nectarine slices; a fried egg and chicken sausages with a sliver of burger and sauteed onions and home canned pickles; a homemade beef and bean enchilada with .25 c. of Basmati rice and some shredded lettuce. Drinks: lots of water, a hot tea with milk added; half a Doc Pop; half of a carbonated, flavored water. Approx. 1500 cal.

    Flying to visit a friend tomorrow in South Texas. Yay!

  • ninerbuff
    ninerbuff Posts: 49,222 Member

    Hey gang,


    I like myself unconditionally!

    Happy TGIF! INVENTORY DAY! And my shipment also comes today, so I got a full boat load of *kitten* to do.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6

    Assessment: Pasta with Swedish meatballs.

  • ninerbuff
    ninerbuff Posts: 49,222 Member
  • nossmf
    nossmf Posts: 13,819 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 chicken fajitas.

  • DiscusTank5
    DiscusTank5 Posts: 638 Member

    Exercise. My planned brick workout morphed into a 20min ex bike ride and treadmill walking because I left my running shoes at home. Also strength training, 60 min total in the gym.

    Nutrition. Two black teas, a Quest cookie, a spoonful of Mac n cheese, half a pluot so far. Oh, and 3 Oreo Thins.

    Probably will eat a leftover enchilada when my family gets pizza tonight. I'd planned a visit to a friend in TX but my flight was cancelled because of weather. The airline wanted to rebook me on a 6am flight tomorrow, but given the distance from my house to the airport, I'd have to leave at 3.30 am. Not happening!

  • nossmf
    nossmf Posts: 13,819 Member

    Good news: My workout today was at full weights, not reduced like I had on Monday, so I'll chalk that one up as simply a less-than-ideal day.

    Good news 2 (maybe): At the grocery store today wearing a tank-top (it's been quite warm here for March lately). Dude passing by caught my attention and remarked how he hoped he had the same muscles when he got to be my age. On the one hand, appreciation…on the other, the "get to be your age" remark kinda changes the tenor of the statement! lol

  • DiscusTank5
    DiscusTank5 Posts: 638 Member
    https://community.myfitnesspal.com/en/discussion/comment/48545000#Comment_48545000

    Actually, for supper I had a slice of thin crust cheese and a cheese breadstick. I tell myself I don't like pizza but if it is hot on the table, well, I won't be reheating leftovers.

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