"TLFC" exercise and accountability support!
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Hey gang,
"I like myself unconditionally!"
Happy TGIF! Shipment day. Will likely be a slow day. Watching Giants and 9ers training camp till football starts in August. Can't wait for FFL. Redemption again after 3 years in a row with my 1st and 2nd rounders getting injured early in the season.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6
Assessment: Caved in for Taco Bell. 3 chicken soft Tacos and Steak burrito supreme Fresco.1 -
Strength: Upper Body, DB Day
DB Bench Press <<superset>> 1A DB Row 3x10
Incline Cable Fly 3x10 w/5s negatives
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 secFood: Dinner last night was soy chicken with buttered egg noodles
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cardio day… Texas heat , mowing an over grown lot, cutting down/moving old trees for brush pick up…. Long hot summer day — TT
LFG!!
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Hey gang,
"I like myself unconditionally!"
Happy weekend! Close store tonight. Hopefully not dead as it has been lately.
Cardio: walk/run (250 calories)
Strength: quads- leg extensions, leg press, Bulgarian squats, Smith machine squats 4x12,10,8,6
Assessment: Bon Chon for dinner......Korean fried chicken.1 -
Strength: Leg Day
Squats 4x10
Deadlifts 5x5
Hack Squat 4x10
Machine Glute Raise 3x5
Seated Calf Extend 2x10, 2x20
Leg Extension 2x12
Leg Curl 2x12
Cable Crunch 2x10 <<superset>> Machine Low Back Extend 2x10 <<superset>> Plank 2x90s
Stretching 10 minutesAnalysis: Rather disconcerting to step into the gym and half the equipment has been relocated. Turns out it was to make room for some new equipment (along with replacing a few older pieces with newer versions). We already had a hack squat and machine glute raise, but I figured I'd give the new versions a try anyway. The old hack squat looked like a Pacman with a pivot point; this one is an angled sled. The old glute raise had you lay on a sled which pivoted with your motion; this one there's a curved pad in your lower back, a leather belt which goes across the waist, and only the weights go up and down with the lifter's hips. I think I like these new versions more, but not sure if I'll keep them as part of the workout going forward.
Food: Last night was jambalaya
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The sled has handles to hold or sits on your shoulders? You wear a belt with the hip lift right?
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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. Resting the rest of the day.
Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: McDonald's for dinner.0 -
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Yes on the belt, and the sled does both: sits on your shoulders, with handles to hold (which rotate to release the sled from the stands).
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Today I hiked the Cathedral Spires Trail in Custer State Park, SD. With mist rolling in, it was mysterious and otherworldly.
Yesterday I hit Badlands National Park, my first-ever visit. The Notch Trail did not disappoint! I met a couple on the trail and we walked together for awhile. I ran into them again this morning at Mt. Rushmore.
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Yeah, those are the good ones.
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Hey gang,
"I like myself unconditionally!"
Happy Monday! Boring weekend but at least I got everything done. Likely a slow day too since Mondays always suck.
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.1 -
Wow, i had to google both of those places, they look amazing….. Badlands is straight out of a western movie…. This pictures probably dont do it justice, i bet being was great…. Glad your having a great time…. Get those miles in!!!
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Happy Monday—
Bfast- 2 eggs and a slice of Daves killer bread, lunch - hamburger patty with cheese, on dave's bread (lowkey i was in a hurry) dinner- ??
workout- upperbody chest and back and arms, building from last week…
SS bench press/1 arm db row
incline BP
Jm press
SS- ez bar curls/db lat raise
finished my coffee, now working on my water intake for the day….
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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 2x10sNBA: Well, thus ends the Nuggets season. We're totally wasting the prime of Jokic's career.
Food: Dinner last night was chili
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Good morning…
Bfast- PB toast on Dave's Killer Bread
Cardio: 2-3 mile walk on treadmill- incline at 2-3%, finish with some abs…
Lunch- chicken and rice with an avocado
dinner- ?? we will see….
Booooommmm!!! 👊
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Hey gang,
"I like myself unconditionally!"
Happy Tuesday! Day off. Will just chill today and maybe watch some movies.
Cardio: Walking/jog- 260 calories
Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x12,10,8,6
Assessment: Lean Cusine Orange chicken.1 -
I looked at the wrong day….
Leg day.. Awww yeah!!!!
Leg press, walking lunges, Bulgarians SS, standing iso leg curl, calf raises
fyi, chicken rice with the avo, was the bomb….
Keep at it yall!!!!
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Workout: Cardio - Incline treadmill walk - 1hr (785 calories) plus two mile walk from car to office and back
Decision point: Wife and I were discussing financial budgeting while we try to pay off some medical bills which finally caught up to us from a couple years ago. One of the expenses looking to let go is my gym membership, since I have access to the military gym with my work. Not ideal, not convenient, but doable. But now I'm going to have to take stock of the equipment they have and plan a routine around what's available, which if memory serves is less than my current gym.
Food: Dinner last night was pork parmigiana
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Hey gang!
"I like myself unconditionally!"
Happy Humpday! Just a regular Wednesday. Hope 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: Spaghetti for dinner.0 -
If it helps, I paid off all my debt about 20 years ago (still have small ones but they are mostly utility based (IE Solar), by getting a consilidation loan and just doubling up on the payments when I could because the total interest was lower than having several bills open at the same time.
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Not trying to put you in debt bud, there is also home equity loans to borrow against , if you have a 401k, you can borrow against that, at a really good rate, that I have done. I just googled it, if your military, which I am not, you get a loan against your Thrift Savings Plan… I don’t know if you have one or not, those are some avenues to explore and do your own research to if goose will work for you… Just saying
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now back to bidness!!! Cardio day, getting some walking in today…
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No workout today, it's my daughter's birthday and I'm home preparing homemade pizza dough for her choice of dinner.
We tried going the home equity loan route, but got turned down due to being late a couple times on mortgage a couple years ago. May look at a different company for a consolidation loan, and plan on touching my 401k only as a last resort, put food on table kind of situation.
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Today- Back to the grind-
chest- db bench press, incline machine press, dips, lat pulldown
SS- weighted pushup and db bicep curls
Boooom!!! LFG!!!
Also, day 2 of Intermittent Fasting 16:8 (12pm-8pm) is my eating window. Day 1 went well. Liquids until 12pm - snack- rice cake, Nanner and Pb, Lunch- rice, ground beef and tators. Dinner, ill figure it out….
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Lets go!!!!
SS- db fly, singe leg hip thrust (may swap out for smith machine hip thrust) and BB upright rows
SS- Tricep Pushdown/Hammer curls
Romanian DL…
IF16:8 day 3 going good.
12pm- Bfast tacos that i didnt eat- No tortilla
3pm - work party, they are bringing in Wingstop- Party is at 12pm, gonna lay off food, finish at 1pm, go workout and then eat 3pm… 👊
Sounds like a plan….
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Hey gang!
"I like myself unconditionally!"
Happy Thursday! Getting ready for Memorial Day sale today.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x12,10,8,6
Assessment: Lean Cusine Garlic Sesame noodles with beef1 -
Hey gang,
"I like myself unconditionally!"
Happy TGIF! Shipment day. Hopefully goes by fast. Later tonight I'll watch my daughter dance.
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 Fried chicken and mashed potatoes.1 -
It was an amazing place. Being there on a sunny afternoon was lots more enjoyable than the second day with wind and rain gusts though.
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Ex: A somewhat disappointing 10 mile bike ride today. I need to be more patient with the process of getting back into outdoor cycling.
Food: out to eat for lunch. Ordered soup to make room for coconut cream pie (1/2 slice). These days I eat dessert once a week, so it has to be good.
Analysis: Even with travel to S Dakota, I lost a pound last week. My goal for this summer is dropping another 10 lbs. If I can do that my weight will be very close to the "healthy" range for my height.
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