"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 49,345 Member

    Hey gang,

    "I like myself unconditionally!"

    Happy Tuesday! Off today cause I need it. I'll rest and go gym later.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Chicken pad seew and vegetables.

  • ninerbuff
    ninerbuff Posts: 49,345 Member

    Hey gang,



    "I like myself unconditionally!"


    Happy Humpday! Shipment day so should be somewhat busy for me today.


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


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


    Assessment: Taco Bell for dinner. 

  • nossmf
    nossmf Posts: 14,625 Member

    Tuesday:

    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

    Wednesday:

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

    Food: Dinner last night was homemade pizza

  • ninerbuff
    ninerbuff Posts: 49,345 Member

    Hey gang!


    "I like myself unconditionally!"




    Happy Thursday! Was slow yesterday and got most of my stuff done.


    Cardio: Walk/jog- 260 calories


    Strength: Triceps- pressdowns, dips, overhead cable extensions, crossbody cable tricep extensions 4x12,10,8,6


    Assessment: Pizza for dinner.

  • nossmf
    nossmf Posts: 14,625 Member

    Workout: Cardio - Incline treadmill walk - 1hr (745 calories)

    Assessment: Finally got around to updating my weight in the treadmill computer, and it responded by slashing 40 calories off of my calculated burn for the same workout. Phooey. (I'm conveniently ignoring the fact it is, in fact, easier than before, but that's beside the point.)

    Food: Dinner last night was meatloaf with mashed potatoes

  • ninerbuff
    ninerbuff Posts: 49,345 Member

    Hey gang,

    "I like myself unconditionally!"


    Happy TGIF! Just a regular workday. One of my employees put in his 2 weeks so now I have to find another employee.


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

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

    Assessment: KFC for dinner

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

    Food: Last night was stir fried chicken and veggies over rice

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