"TLFC" exercise and accountability support!

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  • nossmf
    nossmf Posts: 14,625 Member

    Workout: Cardio - Incline treadmill walk - 1hr (785 calories) plus two mile walk from car to office and back

    Food: Dinner last night was roast chicken with veggies

  • ninerbuff
    ninerbuff Posts: 49,345 Member

    Hey gang,

    "I like myself unconditionally!"

    Happy weekend! Secured a condo for 6 months and cleaned it yesterday. Today will get some necessities for it and drop off our laundry to be done before our trip to Siargao.

    Cardio: walk/run (250 calories)

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

    Assessment: Bento box for dinner

  • nossmf
    nossmf Posts: 14,625 Member

    Strength: Full Body 

    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 2x15

    Food: Dinner was sautéed summer sausage with potatoes au gratin

  • ninerbuff
    ninerbuff Posts: 49,345 Member

    I want to watch the new Superman movie today. But likely tomorrow since my GF wants here nails and hair done before our trip to Siargao Monday.

  • nossmf
    nossmf Posts: 14,625 Member

    I will wait for it to come out on streaming. Been less than impressed with every version since Christopher Reeves.

  • nossmf
    nossmf Posts: 14,625 Member

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

    Analysis: Forgot to charge my wireless headphones last night, and wasn't going to have my phone speakers loud enough for everyone in the vicinity to hear. Was a long hour without music or a video.

    Food: Dinner last night was baked salmon with rice

  • ninerbuff
    ninerbuff Posts: 49,345 Member

    Hey gang,

    "I like myself unconditionally!"

    Cardio: Happy weekend! Cleaned up our condo and got laundry done. Will watch Superman today before trip to Siargao tomorrow.

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

    Assessment: Japanese for dinner.

  • DiscusTank5
    DiscusTank5 Posts: 798 Member

    Rest day today . . . But I got my tires checked at the local bike shop and then couldn't resist a quick ride to a local park and back.

    Also volunteered at a swim meet, which continued on despite rain and thunder! (One 30 min. time-out for lightning in the area.) Also a 10 min walk with my Senior dog before the meet; she ambled along without a care about said thunder and lightning.

    Food: honestly, rest days while in a deficit are not (as) much fun. We celebrated my son's birthday and I skipped the cake and ice cream. What I ate instead was a pint of Halo Top chocolate cake ice cream, almost as good.

  • ninerbuff
    ninerbuff Posts: 49,345 Member

    Hey gang,


    "I like myself unconditionally!"

    Happy Monday! Flying to Siargao today till Thursday! My GF and I will be having fun! Hit the gym when I get there!

    Cardio: Walk/run- 2 miles (200 calories)

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

    Assessment: chicken terriyaki for dinner.

  • DiscusTank5
    DiscusTank5 Posts: 798 Member

    I wrote this on the NSV thread but I still can't believe it: I got home from the gym, hungry, to find one daughter baking brownies. I ate supper and then had Halo Top and some Fit Butter cashew blend that I'd been craving. I hardly gave that pan of brownies a thought. I've *never* been someone who could pass up a homemade treat before. And it was second nature tonight.

  • nossmf
    nossmf Posts: 14,625 Member

    Strength: Push Day

    Bench Press 5x5
    Incline Cable Fly 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 2x10s

    Food: Dinner last night was brown sugar chicken thighs with brown sugar carrots

  • ninerbuff
    ninerbuff Posts: 49,345 Member

    Hey gang,

    "I like myself unconditionally!"

    Happy Tuesday! Today is 3 island hop and party tonight!

    Cardio: Walking/jog- 260 calories

    Strength: none

    Assessment: Barbecued meat and rice for dinner along with fresh mango shakes.

  • nossmf
    nossmf Posts: 14,625 Member

    Strength: Pull Day

    BB Row 5x5
    Cable Row 4x10
    Pulldown 4x10 (wide grip, narrow, reverse, neutral)
    BB Shrug 3x10
    Face Pull 3x10 (3s pause)
    Preacher Curl 4x10, 15, 20, 25
    Hanging Knee Raises 2x25 «superset» Plank 2x90s

    Food: Last night was garlic soy chicken with buttered egg noodles

  • ninerbuff
    ninerbuff Posts: 49,345 Member

    Hey gang!

    "I like myself unconditionally!"

    Happy Humpday! Island hopping was so fun yesterday! Going scuba diving today.

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

    Strength: Shoulders- seated machine shoulder press, reverse flyes, cable reverse flyes, dumbbell side laterals, leaning single arm side laterals 4x12,10,8,6

    Assessment: fish for dinner.

  • nossmf
    nossmf Posts: 14,625 Member

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

    Analysis: I've decided to move leg day from Wednesday back to Saturday, for a few reasons. First is wanting to soak in the hot tub after, which I cannot do on Wednesday's now that my commute is back to the long version. In addition, I think my CNS was starting to object to doing heavy lifting on three consecutive days, something I used to do fine with but have to admit I'm getting older and need more time to recover. My legs were remaining sore for days after, it was impacting my cardio performance in the gym and comfort at the office. At least on Saturdays I can soak, then either active-recovery through walking or stretch my legs out at home while watching TV with my wife, rather than sit cramped during long commutes or bent in an office chair.

    Food: Dinner last night was Taco Tuesday

    @ninerbuff the International Date Line always confuses me, are you a day ahead or behind?

  • ninerbuff
    ninerbuff Posts: 49,345 Member
    https://community.myfitnesspal.com/en/discussion/comment/48688911#Comment_48688911

    So here the Philippines is 15 hours ahead. It's 12:40am the 17th in CA but 3:40pm in Philippines right now.

  • ninerbuff
    ninerbuff Posts: 49,345 Member

    Hey gang!

    "I like myself unconditionally!"

    Happy Thursday! Spent yesterday at Magpupungko Tidal pools! The ride there by scooter was an hour but the view and nature along the way was so beautiful. And the tide pools were so clear. Later ate dinner at Siargao Beach club and danced after.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Bulalo, fried calamari, and fries.

  • nossmf
    nossmf Posts: 14,625 Member

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

    Food: Dinner last night was bulgogi

    @ninerbuff I presume our league draft will be the weekend before the NFL season begins (only 7 weeks from today!), will you be back in the States by then? Or will we have some really funky time zone math to worry about?

  • ninerbuff
    ninerbuff Posts: 49,345 Member
    https://community.myfitnesspal.com/en/discussion/comment/48690385#Comment_48690385

    I'm in the states till Dec. So yes the draft is already scheduled for the Sunday before 1st game at 8pm

  • ninerbuff
    ninerbuff Posts: 49,345 Member

    Hey gang,

    "I like myself unconditionally!"

    Happy TGIF! My last day here at Davao. I don't want to go. But still have to finish up legal stuff in US before I move here.

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

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

    Assessment: Ate atop a rooftop here in Davao (Blue Lotus) with GFs mother and cousin. Great dinner

  • DiscusTank5
    DiscusTank5 Posts: 798 Member

    I've enjoyed your travel reports, Niner. Blessings on your transition to the Philippines in the next few months.

    ******

    This morning I weighed 168.8 pounds. That's 70 pounds down from my all time highest weight of 238.8 (in 2018). I can't really wap my mind around losing that much: 51 of the 70 lbs since this past Oct.

    I'm so grateful for the TLFC and the space to work through the emotions and daily practices that go along with a weight loss / fitness journey.

    Now to walk my bike to the shop and get the flat tire fixed!

  • mtaratoot
    mtaratoot Posts: 14,870 Member

    @DiscusTank5

    Buy a tube repair kit and a spare tube, a set of tire levers, and a pump. If you need tools to remove your wheel(s), get a bike tool. You should have the capacity to fix a flat when you're out and about. Now if it was a tire that destructed, maybe replace BOTH of them.

    Your local bike shop should be willing to let you watch them change your tube; then you'll know how to do it. They also will get to sell you the tools to do it.

    One of my bikes has a belt drive instead of a chain. It's a real bother to remove the back wheel. I have to disconnect two cables (one for the internal gears in the hub and one for the brake), then use a tool to release tension so I can get the belt off the sprocket. I run Schwalbe Marathon Plus tires on that bike. They are heavy, but they are damn tough so I rarely have a flat. That bike doesn't go too far from home; it's more of a commuter. If I'm close enough, I just walk the bike home and fix it later. Doing it roadside sucks. My other bikes are more standard, so fixing a flat is easier.

    I don't know if I'll ever move to tubeless tires. That can be a way to keep from getting a flat, too.

  • nossmf
    nossmf Posts: 14,625 Member

    Strength: Upper Body

    DB Bench «superset» DB Row 4x10
    Incline Bench Press «superset» Pullups 3x12
    DB Shrugs 3x10
    Cable Shoulder Triangle (Front / Lateral / Rear Lateral Raises) 3x10
    Cable Curls 3x12
    Cable Overhead Extensions 3x12

    Abs: Obliques

    Cable Side Crunches 2x10 «superset» Overhead Palloff Press 2x10s

    Food: Last night was French toast, scrambled eggs, bacon, air-fried spiced potatoes

    FF: By 8pm for draft night, I presume 8pm Pacific.

  • DiscusTank5
    DiscusTank5 Posts: 798 Member
    https://community.myfitnesspal.com/en/discussion/comment/48691832#Comment_48691832

    The bike shop guys found a small piece of glass that had ruined the rear tire completely. I still think the flooding and debris on the road was the main cause.

    Yes! I don't want to be like a (pro) woman I saw on an Ironman triathlon vid who got a flat and then just waited for a kind soul to stop and fix it for her. The guy who did was an age grouper who had paid hundreds of dollars to be in that race, so not very fair for him.

  • ninerbuff
    ninerbuff Posts: 49,345 Member
    https://community.myfitnesspal.com/en/discussion/comment/48691672#Comment_48691672

    Thanks. It's been a whirlwind since I've been here.

  • ninerbuff
    ninerbuff Posts: 49,345 Member

    Hey gang,

    "I like myself unconditionally!"

    Happy weekend! Leaving today back to the US.😔 I'm really going miss my GF and all the fun I had here. I return permanently in December.

    Cardio: walk/run (250 calories)

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

    Assessment: BBQ pork and lumping for dinner.

  • nossmf
    nossmf Posts: 14,625 Member

    Strength: Lower Body Day

    Squat 4x10
    Rack Pull 5x5
    Hack Squat 3x20
    Seated Calf Raises 2x10, 2x20
    Leg Extensions 2x12
    Seated Leg Curl 2x12
    Machine Crunches 3x15
    Stretching 15 minutes

    Cardio: Pulling weeds, 60 minutes

    Food: Last night was home grilled burgers

  • ninerbuff
    ninerbuff Posts: 49,345 Member

    Hey gang,

    "I like myself unconditionally!"

    Happy weekend! Well my flight had to get rebooked because my flight to Manila wasn't going to make it on time due to weather (storm) so instead of going to Manila and staying in a hotel, I stayed one more day in Davao. The big drawback is that I won't get to attend my daughter's bday today. I'm so sad I can't be there and have NEVER missed a birthday. I'll make it up to her somehow.

    Cardio: none

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

    Assessment: inasal for dinner with sisig and halo halo

  • ninerbuff
    ninerbuff Posts: 49,345 Member

    Hey gang,


    "I like myself unconditionally!"


    Happy Monday! Well back in US now and not really looking forward to work today because I got in at 12am last night from flying all day.


    Cardio: Walk/run- 2 miles (200 calories)


    Strength: Biceps- preacher curls, barbell curls and alternate dumbbell curls 4x12,10,8,6


    Assessment: 5lbs gain from vacation, but I'm back to routine and shouldn't have a big issue with getting it off.

  • nossmf
    nossmf Posts: 14,625 Member

    Strength: Push Day

    Bench Press 5x5
    Incline Cable Machine Fly 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 2x10s

    Food: Dinner last night was crock pot chicken alfredo with side salad

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