"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 49,222 Member

    Hey gang,



    "I like myself unconditionally!"




    Happy TGIF! Shipment day. Likely another slow day.
    .

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

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

    Assessment: Lean Cusine spaghetti and meatballs for dinner.

  • nossmf
    nossmf Posts: 13,819 Member

    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 Woodchopper 2x10 «alternate with» Palloff Press 2x10s

    Food: Dinner last night was ground hamburger with rice and sautéed mushrooms

  • ninerbuff
    ninerbuff Posts: 49,222 Member

    Hey gang,


    "I like myself unconditionally!"



    Happy weekend! Close store tonight. Will hopefully get some strong business. 


    Cardio: walk/run (250 calories)

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

    Assessment: Popeye's Chicken sandwich for dinner. Haven't had a fast food option in awhile. 

  • nossmf
    nossmf Posts: 13,819 Member

    Strength: Leg Day

    Squats 5x10
    Deadlifts 5x5
    Seated Calf Extend 2x10, 2x20
    Leg Extension 2x12
    Leg Curl 2x12
    Cable Crunch 2x10 <<superset>> Machine Low Back Extend 2x10 <<superset>> Plank 2x90s

    Food: Last night was homemade pizza

  • ninerbuff
    ninerbuff Posts: 49,222 Member

    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: Lean Cusine shrimp alfredo

  • nossmf
    nossmf Posts: 13,819 Member

    Strength: Upper Body, BB Day

    Bench Press 5x5,4,3,2,1
    BB Row 5x5
    Incline Bench Press 3x10
    Pullups 3xAMRAP
    BB Shrugs 3x10
    Seated BB OHP 3x10
    Preacher Curl 4x10,15,20,25
    Cable Pushdown 4x10,15,20,25
    Cable Woodchopper 2x10 «alternate with» Palloff Press 2x10s

    Analysis: My left shoulder has been bothering me slightly for a few days, right where the lateral delt connects to the humerus. Didn't think anything about it until I set up for the OHP. Simply stretching my arm into position overhead wasn't going to happen, let alone doing it under weight.

    Food: Dinner last night was chili.

  • ninerbuff
    ninerbuff Posts: 49,222 Member

    Hey gang,


    "I like myself unconditionally!




    Happy Monday! Start of a new week! Just doing my regular Monday stuff for work.


    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: sushi for dinner.

  • ninerbuff
    ninerbuff Posts: 49,222 Member

    Hey gang,

    "I like myself unconditionally!"




    Happy Tuesday! Off today. Do a little cleaning and likely mow my lawn. Then hope that the Warriors win their playin game tonight.


    Cardio: Walking/jog- 260 calories


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


    Assessment: Lean Cusine spaghetti and meatballs.

  • nossmf
    nossmf Posts: 13,819 Member

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

    Food: Dinner last night was spicy peanut chicken on rice

  • ninerbuff
    ninerbuff Posts: 49,222 Member

    Hey gang!

    "I like myself unconditionally!"

    Happy Humpday! Just a regular Wednesday. Thank god the Warriors pulled it off last night!

    Cardio:

     jog/walk- 30 minutes (300 calories)

    Strength:

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

    Assesment: Alfredo pasta with chicken and broccoli

  • nossmf
    nossmf Posts: 13,819 Member

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

    Food: Dinner last night was sauteed summer sausage with steamed veggies

    Sports: The Broncos made the playoffs last season, and are favored to do so again. Both the Nuggets and Avs are in the playoffs right now. When oh when will the Rockies ever return to actual relevant status? (I'm a lifelong Dodgers fan due to family, which trumps the Rockies simply due to location, but still…)

  • ninerbuff
    ninerbuff Posts: 49,222 Member

    Hey gang!

    "I like myself unconditionally!"


    Happy Thursday! Really slow yesterday. Hopefully not today.



    Cardio: Walk/jog- 260 calories


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


    Assessment:     Lean Cusine steak portabello and broccoli

  • nossmf
    nossmf Posts: 13,819 Member

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

    Food: Dinner last night was grilled chicken with corn on the cob

  • ninerbuff
    ninerbuff Posts: 49,222 Member

    Hey gang,



    "I like myself unconditionally!"


    Happy TGIF! Shipment day. Likely another slow day.
    .

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

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

    Assessment: Lean Cusine Asian noodles with beef

  • nossmf
    nossmf Posts: 13,819 Member

    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 Woodchopper 2x10 «alternate with» Palloff Press 2x10s

    Food: Dinner last night was homemade fried chicken

  • DiscusTank5
    DiscusTank5 Posts: 638 Member

    Life updates: after several weeks of feeling twinges throughout my abdomen, I called my oncologist and she moved up my labs and scans from early June to last week. The good news: no evidence of cancer anywhere. Bad: I still have a hernia at my incision site (scar tissue also) and maybe those are pulling, especially with sit-ups or other core-based exercises. They don't think I should stop working out, though. I was thinking of adding deadlifts to my strength training but maybe I should wait until I don't have an ongoing medical issue in my stomach area.

    Since my 4/5 indoor tri, I've switched gears a bit to focus on my running. I ran 2 twenty min. back-to-back sessions on Wed with a 5 min. walk break in between. Thurs. was 25-30 min. on the exercise bike plus strength training and calisthenics, and today I rowed on the Concept 2 at my gym for 20 min (and got blisters on my hands). Also outdoor walks every day. My Coros watch says my training is "optimized." Yes!! Next Saturday I've got a 5K.

    I'm still losing weight: 15 pounds off since mid-February; or 27 lbs lost since the first week of Jan; or 34 lbs down since early Oct. I've been lifting dumbells consistently to try to insure that whatever weight I lost wasn't lean mass. My arm muscles look bigger and I have new muscle lines in my legs—from biking. I'm not such a fan of the muscle-y woman look (for me), but I am a fan of being stronger generally. The BMI charts say I'm at a 29 ("overweight") now, with 25 getting me in the "normal range". I was at a 25 during my last year in college, as I recall, and I didn't have the level of muscle I do now. My waist measures at 32.5" so I'm really not far from my college stats. When I scrub my face in the shower I can feel my bone structure, my collar bones are showing more, and looking in the mirror is weird these days: sometimes I don't look like myself, sometimes I do.

    What I'd like to do is post photos where you regulars can see them (and validate my progress-ha!) but then take them down within the hour, before the scammers / weirdos zero in. I also don't want a permanent record on the internet.

    By the end of April I'm going to start a 3.5 month maintenance phase, with at most a loss of .5 lbs / week. I'm probably still 20 lbs away from a "normal" weight for my height, or a little less because of weight training.

    Suggestions and tips are welcome from anyone who posts here on the regular. Thanks for reading!

  • AnnPT77
    AnnPT77 Posts: 36,224 Member

    @DiscusTank5 If you have blisters from the rowing machine handle, I wonder if you might be over-gripping. That's not the only possibility, but it's a somewhat common one. I know it's a machine, not a boat, but the colorful metaphorical advice of one of my rowing coaches applies here: Don't squeeze so hard that handle-juice comes out the ends. Fingers just need to be hooks over the top of the handle, with the thumb lightly underneath. There is such a thing as rowing gloves, but some technique change should render them unnecessary for machine rowing IMO . . . whether that change is avoiding over-gripping or something else.

    Another possibility is to consider what the elbows are doing in the arms phase of the drive. They should be coming past the body in a relaxed natural position, not necessarily tightly close to the rib cage, and the upper shoulders should be relaxed as well, not coming up toward the ears. Keeping any/all of that too tight may increase risk of fingers rubbing on the handles in unhelpful ways.

    I'm so happy for you that your tests are showing NED: That. Is. Great. I'm sorry about the hernia and limitations/discomfort that flow from that, but the NED report is a big deal.

    Congratulations on the steady weight loss, too.

  • ninerbuff
    ninerbuff Posts: 49,222 Member

    Hey gang,

    "I like myself unconditionally!"




    Happy weekend! Close store tonight. Been awfully slow. When I left at 5pm yesterday after opening the store, I rang up a total of $38.


    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.

  • nossmf
    nossmf Posts: 13,819 Member

    Strength: Leg Day

    Squats 4x10
    Deadlifts 5x5
    Seated Calf Extend 2x10, 2x20
    Leg Extension 2x12
    Leg Curl 2x12
    Cable Crunch 2x10 <<superset>> Machine Low Back Extend 2x10 <<superset>> Plank 2x90s

    Food: Last night was Little Caesar's pizza

  • ninerbuff
    ninerbuff Posts: 49,222 Member

    Hey gang,


    "I like myself unconditionally!"




    Cardio: Happy weekend! Boxing client this morning then regular house cleaning, laundry and grocery shopping. Then Warriors game later!!!!!


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


    Assessment: Spaghetti for dinner.

  • ninerbuff
    ninerbuff Posts: 49,222 Member
  • DiscusTank5
    DiscusTank5 Posts: 638 Member
    https://community.myfitnesspal.com/en/discussion/comment/48573417#Comment_48573417

    Thanks Ann. I'll look into over-gripping. I usually set the resistance on the indoor rower at 5 but thought "hey--I've been lifting for the last few months. I can go higher," set it to 8, and voila--blisters. Also with training for the indoor triathlon I hadn't rowed in weeks.

  • AnnPT77
    AnnPT77 Posts: 36,224 Member
    edited April 20
    https://community.myfitnesspal.com/en/discussion/comment/48575595#Comment_48575595

    @DiscusTank5 - If that's a Concept 2 or similar, it's not resistance.

    Guess what: The US national team members - Olympic rowers - generally set their Concept 2 damper mid-range for routine workouts. They're pretty strong, right? 😉 I usually set at 3-4, other than for some special drills. The strong NCAA div I university women's team here usually sets in the 4-5 range, judging from how the machines are set initially when my team works out in their facility.

    Setting higher is not how to get a more intense workout on this type of machine. It's unlike some other cardio machines in that respect. The more force a person puts into the flywheel, the more resistance on the next stroke, pretty much. The machine's user creates intensity through strength and good technique. The damper setting, loosely, is like boat feel. When I row a heavier, wider recreational single, the boat feels heavier, not surprisingly. When I row my racing single, that feels lighter. Other classes of boats also feel different.

    Here are a some relevant articles from Concept 2:

    https://www.concept2.com/training/articles/damper-setting

    https://www.concept2.com/blog/debunking-the-myths-damper-setting-stroke-rate-and-intensity

    https://www.concept2.com/blog/the-damper-and-drag-of-olympians

    When I try to work on power, I'm more likely to keep my usual damper setting, but work on getting more meters per stroke. I can get a pretty intense workout at that 3-4 setting, even at low spm (upper teens to mid 20s) doing that - certainly into sustained HR zone 4 (of a 5 zone scheme). One way of working at machine rowing is to work on technique and power at lower spm ratings, then increase spm rating and try to hold similar power per stroke (such as meters per stroke) to reach race pace. Another way to look at it is to look at your watts (or 500m split) at a high stroke rating, then try to keep the watts (or pace) up as you reduce spm.

    I'm speaking in terms of damper setting, but drag factor is the actual important variable. Damper setting increases or decreases drag factor, but you can only see drag factor through an option in the monitor. One of the other things that influences drag factor is how much crud has accumulated in the flywheel through lack of periodic disassembly/cleaning. Gym machines often are funky for that reason. One of our club members helped the local Y's maintenance guy clean flywheels there. The drag factor for any given damper setting increased very, very perceptibly. The club member who did that said he wished he could be a fly on the wall next time someone who usually set on 10 got on and tried 10 again. 😉😆

  • ninerbuff
    ninerbuff Posts: 49,222 Member

    Hey gang,

    "I like myself unconditionally!"




    Happy Monday! Did a lot over the weekend and then watched the Warriors win in Houston!


    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: Sushi for dinner.

  • nossmf
    nossmf Posts: 13,819 Member

    Strength: Upper Body, BB Day

    Bench Press 5x5
    BB Row 5x5
    Incline Bench Press 3x10
    Pullups 3xAMRAP
    BB Shrugs 3x10
    Seated BB OHP 3x10
    Preacher Curl 4x10,15,20,25
    Cable Pushdown 4x10,15,20,25
    Cable Woodchopper 2x10 «alternate with» Palloff Press 2x10s

    Analysis: Happy International Bench Press Day! (Also known as every single Monday throughout the year.) Lifters were really out in force today at my gym, with one guy doing sets of 10 using 315 (I can't even do that once), and another guy (only slightly bigger than me) lifting 405 for doubles. Then there was me, nowhere near those numbers. What can you do but be motivated and humbled at the same time? I was slightly less impressed by the 405 guy an hour later, as I was finishing up my entire routine and he was still on the same bench press station, doing one set every five minutes, hogging a bench for over an hour on a Monday. Made me think he was something of a one-trick pony.

    Food: Dinner last brown sugar ham with all the trimmings (mashed potatoes, brown sugar carrots, sweet potatoes, etc).

  • ninerbuff
    ninerbuff Posts: 49,222 Member

    Hey gang,

    "I like myself unconditionally!"




    Happy Tuesday! Off today. Just going to relax.


    Cardio: Walking/jog- 260 calories


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


    Assessment: Lean Cusine fried chicken and mashed potatoes.

  • ninerbuff
    ninerbuff Posts: 49,222 Member

    I've NEVER been a strong bencher. My best was 245 once and barely got it. I knew I was a bodybuilder and never one that was going to be strong. Even deadlifting my best was 315lbs for 6 but I that was struggling and with a belt and straps. Good thing for me I have good genetics for having great shape.

  • nossmf
    nossmf Posts: 13,819 Member

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

    Food: Dinner last night was unstuffed peppers

  • ninerbuff
    ninerbuff Posts: 49,222 Member

    Hey gang!


    "I like myself unconditionally!"




    Happy Humpday! Just a regular Wednesday. Warriors tonight!


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

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

    Assesment: Salisbury steak and macaroni

  • nossmf
    nossmf Posts: 13,819 Member

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

    Analysis: Twice this week I've slept through my alarm, but still gotten up about half hour later. The bad is I've been running about a half hour late twice this week, the good is I guess my discipline over time is paying off in that my body is used to getting up at about the same time with or without an alarm.

    Analysis 2: When I started lifting I was all about powerlifting, chasing that top number. Got my bench up to 275 before hurting myself, got scared and backed the weights off. This past year (a decade plus after the injury) I decided to try to shoot for the moon again, only with a little more wisdom and experience guiding me, and was able to increase my lifetime bench to 295, though between tweaking my form and slashing calories on a cut my current numbers are nowhere near as high.

    Food: Dinner last night was BBQ pork chops

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