"TLFC" exercise and accountability support!
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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 minutesGym note: My legs are far stronger than my upper body, so was feeling pretty good matching the weights used in my squat with the guy at the next station over, who looked like he outweighed me by a good 50 lbs, all of it muscle. That is, until I look over and the guy is at the bottom of the squat motion, not moving, looking for all the world like he's gonna have to bail. Just as the thought crossed my mind to somehow help him, he stood back up again, then immediately dropped into another deep squat…and hold for 5 seconds, before standing once more. This dude was using my squat weight to do pause-squats for 5 seconds per rep, 8 reps per set. Mad respect, mad humility, lol.
Food: Last night was crock pot honey soy chicken with rice
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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: McDonald's for dinner.0 -
Hey gang,
"I like myself unconditionally!"
Happy Monday! Start of the week and had a great workout this morning.
Cardio: Walk/run- 2 miles (200 calories)
Strength: Chest- Hammer incline bench, machine bench press, machine dips, cable crossovers 4x12,10,8,6
Assessment: Taco Bell for dinner.0 -
Strength: Push Day
Bench Press 5x2
Machine Fly 10x10 EMOM
Machine Decline Press 4x15
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 empanadas
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Hey gang,
"I like myself unconditionally!"
Happy Tuesday! Off today. Will do some light chores around the house and just workout.
Cardio: Walking/jog- 260 calories
Strength: Biceps- preacher curls, barbell curls, alternate dumbbell curls, crossbody cable curls 4x12,10,8,6
Assessment: KFC for dinner.0 -
Strength: Pull Day
BB Row 5x5
Cable Row 4x15
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 2x90sFood: Dinner last night was breakfast (French toast, scrambled eggs, bacon)
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Hey gang,
"I like myself unconditionally!"
Happy Humpday! Shipment day so I'll be busy hopefully. Got to finish the schedule for play for our FFL league. Was a little time consuming but we're ready to play!!!!
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: Lean Cusine Garlic style Asian noodles with beef1 -
Workout: Cardio - Incline treadmill walk - 1hr (777 calories)
Food: Dinner last night was taco Tuesday
FF: Surprised that Yahoo doesn't have a feature to auto-generate a schedule for you
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Hey gang!
"I like myself unconditionally!"
Happy Thursday! Regular day and hopefully somewhat busy.
Cardio: Walk/jog- 260 calories
Strength: Triceps- pressdowns, dips, overhead cable extensions, crossbody cable tricep extensions 4x12,10,8,6
Assessment: McDonald's cheeseburger for dinner.0 -
It does but you play each person in your division twice which is 10 games and the other 4 is split to the other division. But I like everyone to play each other once so in division you play 2 of your opponents only once. I used a random generator so I don't pick who do delete to play. I used leaguelobster to generate the schedule and manually adjusted it in our COMMISIONER TOOLS scheduling to make the schedule. There you can see who plays who each week and how many times they play a team.
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Workout: Cardio - Incline treadmill walk - 1hr (777 calories)
Food: Dinner last night was parmesan chicken with buttered potatoes
FF: That's the complication of having only two divisions. In my leagues we have three divisions of four; you play division rivals twice (6 games) and the other 8 teams once. Playoff teams are three division winners, three wild cards; bye-week teams are the two division winners with best records.
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Hey gang,
"I like myself unconditionally!"
Happy TGIF! Power outage yesterday keep me in store with gate closed for 2 hours.
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: Popeye's for dinner.1 -
Yeah. Maybe just me. I like even numbers. 🤣
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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 2x10sFood: Last night was ground hamburger with rice and sautéed mushrooms
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Today was grocery day, this week I needed to restock my creatine powder. But alas, my brand no longer does HCl powder, only monohydrate powder and HCl gummies. There wasn't another brand at the grocery store of HCl, so I had to walk away without.
There is a 5-Star Nutrition nearby, I'm sure I can find one there tomorrow, but I'm also sure the price will be ridiculously high compared to what I've been paying to date. Phooey.
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I'm one week away from my triathlon and want to have a really healthy week of eating leading up to it. Toward that end, I thought I'd look back at earlier this year when I was really dialed in and losing weight.
January, February-- I kept my calories low, some days under 1400, often around 1600. (I wasn't exercising nearly as much as I do now.) But every day I had a treat, and sometimes high sodium meals, even a diet Coke. I noticed that if we got Crumbl cookies, I'd only eat a small portion, but I wasn't as strict as I'd thought.
Maybe that's why I didn't quit: there was always something yummy every day, no Daniel Fast-style deprivation. I did find the point in Feb. when I started eating protein bars. But I wasn't exactly "eating clean" just counting calories and going for higher protein and fiber.
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GNC Lab grade runs 49.99 online for 120 servings and free delivery. It's the one I use.
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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: Beef chow fun for dinner.1 -
Rereading my post, I can see how obvious these observations are. The experienced folks on MFP note things like this all the time.**
But I've realized it's true for me, not just a generally good rule to follow, if that makes sense. CICO with a focus on 1) protein and 2) fiber and 3) an enjoyable food every day.
And I still could improve at lowering my sugar grams, especially after this week. Lots of meetings and workshops with cookies and pastries on offer. I hate the combination of sitting all day plus high fat, high sugar foods that I wouldn't buy / eat otherwise. Subway style cookies are meh. (What's not? This Mayana mini "kitchen sink" chocolate bar I paid $4 for at Whole Foods. And I can't binge eat it because it's so expensive I just got one.) Treats these days need to be premium or they aren't worth it.
**Noss, I think you wrote this week to some guy trying to add weight/ muscle that it's good to move away from the idea of some foods as clean and others as dirty. "Highly nutritious" and "not very" are more accurate categories.
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GNC Lab grade runs 49.99 online for 120 servings and free delivery. It's the one I use.
At the 5-Star I found one from "Anabolic Warfare" I think is the company name, $40 for 50 doses, but each dose is twice the size of what I've been using so for me it'll be 100 doses. Vanilla flavored, not the berry flavored I've been used to, will see how well it mixes with my orange Emergen-C powder in my morning drink.
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Cardio Warmup: Stairmaster, 5 min
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 minutesGym note: Challenged myself to start including a few minutes of low-intensity cardio before each lifting session, further challenged myself by deciding to do the Stairmaster for the first time. Check that, the LAST time. The exercise itself wasn't too strenuous, but when I started squatting afterwards, ye gods my quads felt already shot! Wasn't until halfway through my working sets that I started to feel strong again.
Food: Last night was lasagna with side salad
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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: Burrito for dinner.0 -
Cardio (Warmup): 10m jog
Strength: Push Day
Bench Press 5x5
Machine Fly 10x10 EMOM
Machine Decline Press 4x15
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: Per the Harry Potter challenge community I recently joined, one of my personal challenges for myself was to include cardio before each lifting session, something very light and easy to get the blood flowing. It's something I should've been doing all along. Set the treadmill to an easy jogging pace and started out with a little trepidation considering how long it's been since I've run, but I needn't have worried, it felt GREAT! Hello, running, my old friend!
FF: Kept checking and re-checking my phone multiple times yesterday/last night, making sure our draft was NEXT Sunday and not THIS Sunday. Anxiety to get started is killing me…
Food: Dinner last night was meatloaf with mashed potatoes
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Hey gang,
"I like myself unconditionally!"
Happy Monday! Final week before our draft and start of the NFL FOOTBALL SEASON!!!
Cardio: Walk/run- 2 miles (200 calories)
Strength: Chest- Hammer incline bench, machine bench press, machine dips, cable crossovers 4x12,10,8,6Assessment: Had pancit and some chicken last night for dinner.
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Lol, you're good. I've done probably about 200 mock drafts now. I've already made up my mind to take Lamb with the 3rd UNLESS Bijan or Chase drops to me.
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I've got 5 names I want, figure I'll just go with whichever of the 5 drops to me. If some wildcard pops in and I have to pick between two of my five, that's when things will get interesting.
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Cardio (Warmup): Jogging, 10 min
Strength: Pull Day
BB Row 5x5
Cable Row 4x15
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 2x90sFood: Dinner last night was garlic butter steak bites with egg noodles
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Hey gang,
"I like myself unconditionally!"
Happy Tuesday! Off today. Will do some light chores around the house and just workout.
Cardio: Walking/jog- 260 calories
Strength: Biceps- preacher curls, barbell curls, alternate dumbbell curls, crossbody cable curls 4x12,10,8,6
Assessment: Sushi for dinner.0 -
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 4x12,10,8,6Assessment: Chicken adobo and rice for dinner.
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Workout: Cardio - Incline treadmill walk - 1hr (781 calories)
Food: Dinner last night was chicken fajitas
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