"TLFC" exercise and accountability support!
Replies
-
Strength: Upper Body, DB Day
DB Bench Press <<superset>> 1A DB Row 5x5
Incline Cable Fly 3x10 w/5s negatives
1A Pulldown 3x10 w/3s holds
DB Shrugs 3x10
DB Arnold Press 3x10
DB Hammer Curl <<superset>> Lying DB Extend 3x10
Cable Side Crunches 2x10 <<alternate>> Side Plank 2x30 secAnalysis: Been thinking about my routine when I transition to using the military base gym instead of my home gym. Those days I work I will get in a full workout (either before or after), but here's the rub: I normally only travel to work 4 days a week (Mon-Thu), finishing up my hours for the week from my kitchen table. I'd really rather not drive to the base on a fifth day just for a gym trip, since it is a 45-minute round trip (compared to the 2 minute round-trip for my local gym). Consequently, my plan of doing 4 lifting days per week may not happen, since there won't be a rest day between. I may have to do three lifts (push-pull-legs) and only hit each body part once. Or I may suck it up and make the drive for a fourth day (full-body), I dunno yet.
Food: Dinner last night was French dip sandwiches with baked tater tots
2 -
Hey gang,
"I like myself unconditionally!"
Happy weekend! Close store tonight. Was a slow day yesterday till some nut who was loitering near the from of my store, grabbed one of the pre workouts, cracked it open then started throwing powder everywhere in front of my store in the mall. He went to throw it away when I confronted him. I asked him what he was thinking and why he stole my product and he just gave me a blank look. I then said I'm calling mall security (
like that really does any good), and he walked off. Later that evening I went to watch my daughter perform at college dance program.
Cardio: walk/run (250 calories)
Strength: quads- leg extensions, leg press, Bulgarian squats, Smith machine squats 4x12,10,8,6
Assessment: McDonald's for dinner.1 -
Strength: Leg Day
Squats 4x10
Deadlifts 5x5
Hack Squat 3x10
Machine Glute Raise 3x10
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: Realized what I'm going to miss most when I swap from my home gym to the military gym: the hot tub. I consider it an essential part of my leg day recovery, and the base gym doesn't have one. Bummer.
Food: Last night was ground hamburger with rice and sautéed mushrooms
2 -
So, are you reconsidering your decision? It will affect your weekly schedule AND will eliminate a valued part of your experience if you save the cash and go to the "at no extra fee" facility. I'm not a hot tub enthusiast, and I pay extra for the gym I belong to because it has a STEAM room. Oh, yeah, and some swimming pools. Those don't exist elsewhere in my community. Then again, I'm not trying to reduce/eliminate debt. I've considered ditching my internet to save some $$. Then y'all wouldn't hear from me as often, so maybe that's a good thing…..
0 -
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: Asian short ribs for dinner.0 -
I have a home gym that I could easily use, but I've ALWAYS worked out in a gym since I've started in 1983. I started on a base gym (Travis AFB) but in the 80's all it had was 2 benches and some dumbbells. I joined a gym soon after and it was a turn key gym, then later joined a Gold's gym, then a 24 Hour Nautilus till I moved to Virginia where I eventually got my certifications and had FREE access to gyms since 1998. Even till just this month, I hadn't paid because my client was paying my membership after leaving my last gym. I'll keep this membership though because even when I move to the Philippines, ANYTIME FITNESS is there and I had access because of my membership in the US and it's actually cheaper here than there.
I'd always budget a way for a gym membership one way or another. To me, it's way more important for my health and sanity than even clothing.
1 -
Oh, I'm going to continue lifting. If I did not have access to the military gyms, I would fight hard to keep access to my home gym. But the price is really ridiculous (it considers itself a "whole life health center" with pool, gym and spa, daycare, hot tub and dry sauna and steam room), and really the only reason I signed on originally was location, location, location.
2 -
Strength: Push Day (new routine)
Bench Press 5x5
Incline DB Press 10x10 EMOM
Machine Decline Press 4x10
Smith Seated OHP 3x10 «superset» DB Lateral Raise 3x10 (2s up, 2s down)
Cable Pushdown 4x10, 15, 20, 25
Cable Woodchoppers 2x10 «superset» Pallof Press 2x10sAnalysis: Gym was crazy-packed today. Between being a holiday (more people) and me showing up mid-morning instead of 5am (more people) there was a lot of waiting around for equipment to open up. But my son was with me, and we just talked about lifting routines to help him with his Army training, so the time passed well enough.
Food: Dinner last night was spaghetti with side salad (no dressing).
0 -
Didnt skip a Monday workout… Lets go!!!
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
Cardio: later on that day, did 8miles on the greenbelt with my bike cycle…. Loved it….
Still doing IF- eating window is from 12pm-8pm
2 -
What was the disappointment?? 10 miles is awesome…. I actually did 8miles on Monday, it was great… Legs are dead though…
0 -
Hey gang,
"I like myself unconditionally!"
Happy Monday! Happy Memorial day to all Veterans out there! Will likely be busy at work since the mall will be packed.
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.0 -
Hey gang,
"I like myself unconditionally!"
Happy Tuesday! Day off. Yesterday was busy as I predicted and had a pretty good sales day. Off today and I'll likely just do some clean up and get some other stuff done that I don't normally do.
Cardio:
Walking/jog- 260 calories
Strength:
chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x12,10,8,6
Assessment: Had a burrito for dinner.
0 -
Strength: Pull Day (new routine)
BB Row 5x5
Cable Row 4x10
Pulldown 4x10 (wide grip, narrow, reverse, neutral)
BB Shrug 3x10 «superset» Face Pull 3x10 (3s pause)
Preacher Curl 4x10, 15, 20, 25
Hanging Knee Raises 2x25 «superset» Plank 2x90sFood: Last night was grilled burgers with 7-fruit salad
1 -
Hey gang!
"I like myself unconditionally!"
Happy Humpday! Just a regular Wednesday.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x12,10,8,6
Assessment: Chicken adobo for dinner.1 -
Tuesday workout below:
Workout- Leg press, walking lunges, lying leg curls, Bulgarian split squats and calves for the finisher…
Wednesday no workout
Cardio: Gonna try and get 30 of walking at lunch….
Still doing IF- eating window is from 12pm-8pm
Lets Go!!!!!!
2 -
The ride was (still) tough and I'd hoped it would be easier since losing weight these past few months.
1 -
Ahhh gotcha… Dont beat yourself up, thats a great job…. It WILL get easier, just keep at it…
1 -
Strength: Leg Day (new routine)
Squat 4x10
BB RDL 3x10
Hack Squat 3x10
Machine Hip Thrust 3x10
Seated Calf Raises 2x10, 2x20
Leg Extensions 2x12
Seated Leg Curl 2x12
Cable Side Crunches 2x10 «superset» Side Plank 2x30sAnalysis: I've been doing leg day on Saturday for months now, almost a year actually, with the day after spent in leisure around the house. Doing it today on a Wednesday, followed by a full day of work, is odd to say the least. Will have to make it a point to walk around the office more between meetings, prevent my legs from stiffening up.
Food: Last night was chicken karaage.
0 -
Hey gang!
"I like myself unconditionally!"
Happy Thursday! New sale and GHOST is the headliner.
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 for dinner.1 -
Back to the grind-
chest- db bench press, incline machine press, dips, lat pulldown
SS- weighted pushup and db bicep curls
Boooom!!! LFG!!!
Also, Intermittent Fasting 16:8 (12pm-8pm) is my eating window. Liquids until 12pm - snack- rice cake, Nanner and Pb, Lunch- pulled pork with 2 slices of dave's killer bread
1 -
Workout: Cardio - Incline treadmill walk - 1hr (785 calories)
Food: Dinner last night was goulash
0 -
Finish Friday, Lets go!!!!!
Workout:
Tri SS- Db fly, hip thrust, BB upright rows
SS- tricep Pushdown/ Hammer curls
Glute ham raise
Food- IF - 12pm PB on a rice cake, sooooo good… Lunch - pulled pork sammie
Keep crushing it yall….. 💪
1 -
Hey gang,
"I like myself unconditionally!"
Happy TGIF! Shipment 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 Fried chicken and mashed potatoes.0 -
Hey gang,
"I like myself unconditionally!"
Happy weekend! Close store tonight. Yesterday shipment never showed. So I have no idea when I get it next and I'm down on inventory.
Cardio: walk/run (250 calories)
Strength: quads- leg extensions, leg press, Bulgarian squats, Smith machine squats 4x12,10,8,6
Assessment: Chicken salad, crackers and grapes for dinner.0 -
Strength: Full Body (new routine)
Hex Bar Deadlift 5x5
DB Bench Press «superset» DB Row 4x10
DB Shrugs 3x10
Arnold Press 3x10
Cable Rope Hammer Curl «superset» Cable Rope Overhead Extension 3x12
Machine Lower Back Extend «superset» Machine Weighted Crunch 2x15Food: Dinner was buffalo chicken wraps with baked tater tots
1 -
No exercise today, just posting to say I finally got to see "Captain America: Brave New World" now that it's out on Disney+. My son saw it in theaters, didn't care for it, said it felt like too much randomness going on. Turns out he stopped watching movies after "End Game" and never saw any of the mini-series, so a lot of the references were completely meaningless to him. Plus he hadn't seen "Incredible Hulk" in years, and had forgotten all about the events of that movie, so the main bad guy meant nothing to him either. As we watched I hit pause a bunch to explain things, and he looked at the movie in a whole new light.
Not sure why it tanked in theaters so badly, I liked it, and it's definitely setting us up for the addition of mutants into the MCU. (I hear there's a Beast cameo at the end of "The Marvels" movie, which I have still yet to see and frankly am not sure I want to see.)
1 -
Hey gang,
"I like myself unconditionally!"
Cardio: Happy weekend! New month and new aspirations!Boxing client this morning then just kick it for the day.
Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Chicken salad and grapes for dinner.0 -
Hey gang,
"I like myself unconditionally!"
Happy Monday! Let's see if my shipment shows up today. If it does at least I'll be somewhat busy.
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: KFC for dinner. Gotta get back on diet.0 -
Strength: Push Day
Bench Press 5x5
Incline DB Press 10x10 EMOM
Machine Decline Press 4x10
Smith Seated OHP 3x10 «superset» DB Lateral Raise 3x10 (2s up, 2s down)
Cable Pushdown 4x10, 15, 20, 25
Cable Woodchoppers 2x10 «superset» Pallof Press 2x10sFood: Dinner last night was paella.
0 -
Monday was good…
Didnt skip a Monday workout… Lets go!!!
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
Tuesday- Leg day today… Gonna crush it today, last week of the 4 week block, next week gonna change it up…
1
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 395.9K Introduce Yourself
- 44.1K Getting Started
- 260.7K Health and Weight Loss
- 176.3K Food and Nutrition
- 47.6K Recipes
- 232.8K Fitness and Exercise
- 448 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.3K Motivation and Support
- 8.2K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 4.3K MyFitnessPal Information
- 16 News and Announcements
- 18 MyFitnessPal Academy
- 1.4K Feature Suggestions and Ideas
- 3K MyFitnessPal Tech Support Questions