"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 49,371 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: 49,371 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: 14,870 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: 49,371 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: 14,870 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: 49,371 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: 14,870 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

  • nossmf
    nossmf Posts: 14,870 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: Mowing lawn and pulling weeds, 60 minutes

    Food: Last night was unstuffed peppers

  • ninerbuff
    ninerbuff Posts: 49,371 Member

    Hey gang,

    "I like myself unconditionally!"




    Happy weekend! Closing store tonight.

    Cardio: walk/run (250 calories)

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


    Assessment: Longsilog for dinner.

  • nossmf
    nossmf Posts: 14,870 Member

    Dinner: Last night was crock pot pulled pork sandwiches

    FF: Man, I can't wait until our draft! My other teams are already set, but I don't even know my draft position for ours, and it's driving me nuts making alternate plans for every draft slot!

  • ninerbuff
    ninerbuff Posts: 49,371 Member

    Hey gang,

    "I like myself unconditionally!"


    Happy weekend! Off today and later today I'll go watch Fantastic Four with my daughter!!




    Cardio:  walk/run 2 miles (260 calories)


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


    Assessment:Taco Bell for dinner.

  • ninerbuff
    ninerbuff Posts: 49,371 Member

    Me too! Unfortunately, I need to make sure that everyone is on board and that I don't need to find someone if a team manager drops out.

    You were the last add in the last 5 years.

  • ninerbuff
    ninerbuff Posts: 49,371 Member

    Hey gang,

    "I like myself unconditionally!"




    Happy Monday! Regular Monday. Hopefully somewhat busy.




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


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


    Assessment:     Hot dogs for dinner.

  • nossmf
    nossmf Posts: 14,870 Member

    Strength: Push Day

    Bench Press 5x5
    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

    Analysis: Today was definitely International Chest Day (aka Monday), as all 7 bench press stations were busy when I walked into the gym 5 minutes after it opened.

    Food: Dinner last night was lasagna with side salad

  • ninerbuff
    ninerbuff Posts: 49,371 Member

    Hey gang,

    "I like myself unconditionally!"


    Happy Tuesday! Off today but have to deal with a clogged pipe and actually need a plumber to fix it.


    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 terriyaki and vegetables.

  • nossmf
    nossmf Posts: 14,870 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: Dinner last night was baked French onion chicken with tater tots

  • DiscusTank5
    DiscusTank5 Posts: 840 Member

    I've been eating at a surplus since Saturday so yesterday I reined myself in by 1. splitting a meal with a colleague in a restaurant and 2. skipping dessert.

    Lots more bread options at every meal here in the UK but I don't intend to return home having gained 5 lbs. Back to protein bars as a daily snack.

  • ninerbuff
    ninerbuff Posts: 49,371 Member

    Hey gang,


    "I like myself unconditionally!"




    Happy Humpday! Shipment day so I'll be busy hopefully.




    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:     Chicken salad and crackers.

  • nossmf
    nossmf Posts: 14,870 Member

    Workout: Cardio - Incline treadmill walk - 1hr (755 calories)

    Food: Dinner last night was goulash

  • ninerbuff
    ninerbuff Posts: 49,371 Member

    Hey gang!

    "I like myself unconditionally!"


    Happy Thursday! New trainee and he did well yesterday. Shipment was pretty big, but it was easy to put away.


    Cardio: Walk/jog- 260 calories


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


    Assessment: Taco Bell for dinner.

  • nossmf
    nossmf Posts: 14,870 Member

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

    Note 1: I increased the slope of my incline, which neatly replaced the lower calories burned from having lost weight

    Note 2: My gym has been doing some massive renovations, including the locker room showers. They closed down one half, took almost six months to reopen. The second half immediately closed, but only took six WEEKS to finish. Wonder what caused the massive difference.

    Food: Dinner last night was Buffalo chicken wraps with baked fries

  • ninerbuff
    ninerbuff Posts: 49,371 Member

    Hey gang,


    "I like myself unconditionally!"


    Happy TGIF! Just a regular workday. More training to do.


    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: Chinese for dinner.

  • ninerbuff
    ninerbuff Posts: 49,371 Member

    different contractors? or maybe cost due to materials being established when POTUS changed?

  • nossmf
    nossmf Posts: 14,870 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 chicken karaage with rice

  • ninerbuff
    ninerbuff Posts: 49,371 Member

    Hey gang,


    "I like myself unconditionally!"




    Happy weekend! Closing store tonight.




    Cardio: walk/run (250 calories)


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


    Assessment:     Popeye's for dinner.

  • nossmf
    nossmf Posts: 14,870 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

    Food: Last night was baked chicken kabobs

  • DiscusTank5
    DiscusTank5 Posts: 840 Member

    Last day in the UK. My retreat with work colleagues has been great, and I've made headway on a writing project.

    Eating here has included lots more bread and butter and jam and generally bigger meals overall. Also chocolate!

    Today I ate at maintenance (2500 cal) only because I also got in a half hour run, some strength exercises, and some walking around a small lake and later, downtown. Four runs total this week, which is double my normal (but no biking or swimming).

  • ninerbuff
    ninerbuff Posts: 49,371 Member

    Hey gang,


    "I like myself unconditionally!"


    Happy weekend! Off today and just doing laundry and grocery shop.


    Cardio:  walk/run 2 miles (260 calories)


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


    Assessment: Popeye's for dinner yesterday.

  • ninerbuff
    ninerbuff Posts: 49,371 Member

    Hey gang,

    "I like myself unconditionally!"


    Happy Monday! Back to routine. Did good this morning with rededication to running intervals on treadmill.


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


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


    Assessment: Pizza for dinner.

  • nossmf
    nossmf Posts: 14,870 Member

    Strength: Push Day

    Bench Press 5x5
    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 paella

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