"TLFC" exercise and accountability support!
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Workout: Cardio - Treadmill jog - 1hr (567 calories)
Analysis: When I did the 10-minute jogs before lifting on Mon/Tues, they felt positively energizing, so for today's cardio I said why not, let's make it a running day rather than my usual incline walk. Told myself I could stop the run at any point and revert to my incline walk if needed. I did start to feel tightness in my hips at one point, but I was already up to 2.5 miles, so made myself a deal to reach 3.1 miles (5km) and switch, but by the time I got there my hip had relaxed again so I kept going. Made it the entire 4.5 miles in an hour, nothing to write home about, but I felt pretty good about it. Although I stretched thoroughly after, the long commute to work tightened my muscles up again, so I'm feeling rather stiff right now. Mildly miffed the calorie count was significantly lower than my incline walks, even though the sweat was even higher.
Food: Dinner last night was goulash
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Hey gang!
"I like myself unconditionally!"
Happy Thursday! Well on Tuesday evening, I must have gotten tainted food or drink because by Wednesday noon, I was having major diarrhea. So much so, I'm forced to stay home today since our store doesn't have an interior bathroom. First time I've stayed home sick for any work since 2015
Cardio: Walk/jog- 260 calories
Strength: Triceps- pressdowns, dips, overhead cable extensions, crossbody cable tricep extensions 4x12,10,8,6Assessment: Ramen
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Hey gang,
"I like myself unconditionally!"
Happy TGIF! Still lingering effects of being sick, but it's much much better. I was forced to go in yesterday because my boss said there's no way the store should be closed. I had the eveing guy come in way earlier than usual. I'll go home early today too.
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: Wonton soup for dinner.0 -
Dinner last night at my house was steak fajitas!
I'm nervous for tomorrow's sprint triathlon. Lots of work lined out for today and a HS football game tonight where my daughter's band will be performing for the first time this season, so maybe the time will go quickly.
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You got this, @DiscusTank5 !
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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 chicken sliders with baked tater tots
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Side note. With Montezuma's revenge, I ended up dropping 5lbs of water.
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Hey gang,
"I like myself unconditionally!"
Happy weekend! Closing store tonight. After I get home, it will be the first draft I do for the year. Only gonna play in 2 leagues this year because I got a lot to do before moving to Philippines.
Cardio: walk/run (250 calories)
Strength: quads- leg extensions, leg press, Bulgarian squats, Smith machine squats 4x12,10,8,6
Assessment: Wonton Soup for dinner.0 -
The football game last night was a bust. The stadium lights went out three times -- a problem from lightning striking last week-- and they finally called the game. 45 seconds to halftime, so no band performance.
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Cardio Warmup: Jogging (10 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: Unlike last week when I did the Stairmaster before leg day, today I did the same jogging warmup. It didn't have nearly the same level of fatigue, so it did not impact my leg day workout (in fact, I set a new PR on the rack pull).
Food: Last night was homemade pizza
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(Much of the following is cross listed on the "What was your workout today" thread).
Thanks @nossmf for the encouragement. I read that post about 10 min. before the race announcements and pledge started.
Today's Sprint Triathlon: 400 m. pool swim, 13 mile bike, 5K run. It took me 1 hr, 41 min of activity time, or 1 hr, 47 min total time if we add in the two transitions between events. In a similar event 3 years ago (harder biking terrain though), it took me just over 2 hours.
Here are the high (and in some cases, low) lights of the race:
SWIM I got off to a rough start when I gasped in some water at the beginning of the swim, but the bike leg went better. Also, practicing in a 25 m. indoor pool heated to 88 F is much different from a chilly outdoor pool with 50 m. lanes. I used the walls too much for help in my training practices, a mistake I'll try not to repeat.
BIKE I got passed by lots of amazing athletes and awesome bikes with carbon frames. I managed to pass a 72 year old woman (we had our ages marked on our calves), but it took some doing. Yes, triathlon is humbling!
My overall bike pace was 14 mph, an improvement from 11 mph at the start of summer.
RUN And the 5K run was hot and humid and I finished it in 33 minutes, good enough for 5th place (of 17) in the women's 45-49 category.
Total calorie burn: 1300+ according to my Coros watch.
(lots of high carb) Food: oatmeal for breakfast, a slice of sourdough bread with light butter and jam mid-morning, PB and banana on a plain bagel for lunch, half a Caesar chicken wrap and a small detox island smoothie from Tropical Smoothie (free after the race), 1/3 lg fries and 3 chicken nuggets from Chickfila on the drive home, part of a disgusting GU mandarin orange gel during the race, maybe 6 oz. sweet tea and 6 oz lemonade. And two mugs of black tea with whole milk this morning. Part of a Body Armor lyte drink during the biking.
I took three (3) protein bars to the race and didn't end up eating any of them.
About 2,000 calories, not that much considering today's calorie expenditure. I'm just not very hungry post-race. Next step: go crash in bed!
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Hey gang,
"I like myself unconditionally!"
Happy weekend! Off today and just doing laundry and grocery shopping. Then later tonight, it's our annual FFL draft!!!
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 -
Hey gang,
"I like myself unconditionally!"
Happy Monday! Well new month and NFL football starting Thursday!!!! My draft went pretty well especially the first 5 rounds because I faired quite well with one exception of a snipe right before my pick (nossmf got my guy before me), but other than that, I'm pretty good with who I have. Now let's see how the season plays out. I lost the first 4 games of last season due to losing a starting RB and WR, but hopefully start off good this season.
Cardio: Walk/run- 2 miles (200 calories)
Strength: Chest- Hammer incline bench, machine bench press, machine dips, cable crossovers 4x12,10,8,6
Assessment: sushi for dinner.1 -
Cardio (Warmup): 10m jog
Strength: Push Day
Bench Press 5x3
Machine Fly 10x10 EMOM
Machine Decline Press 4x15
Smith Seated OHP 3x10, 12, 15 «superset» DB Lateral Raise 3x10 (2s up, 2s down)
Cable Pushdown 4x10, 15, 20, 25
Cable Woodchoppers 2x10 «superset» Pallof Press 2x10sFF: And let the annual tradition of "what if" begin! What if I had taken this player instead of that player… what if I hadn't waited so long, or acted earlier… Emotions will settle down once the games begin. (I will have a longer post dedicated just to my six teams in a bit…)
Food: Dinner last night was nachos with homemade cheese sauce
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Bay Area League (with Niner)
QB: Drake Maye (J.J. McCarthy)
RB: Chase Brown, R.J. Harvey (Jacory Croskey-Merritt)
WR: Justin Jefferson, Garrett Wilson (Rome Odunze)
TE: Trey McBrideSummary: Drafted from the 5 spot. Overall solid roster, but heavily depending on one (or both) rookie RB's turning into something special.
AC1
QB: Josh Allen
RB: Bijan Robinson, Chase Brown, James Connor
WR: CeeDee Lamb, A.J. Brown, Davante Adams
TE: George KittleAuction team, easily my strongest starting lineup, though my depth should one or more get injured is suspect.
AC3
QB: Dak Prescott (Bo Nix)
RB: Omarion Hampton, Alvin Kamara, David Montgomery
WR: Jaxson Smith-Njigba, Mike Evans
TE: Travis Kelce, T.J. HockensonAuction team, not my best, not my worst.
AC4
QB: Caleb Williams (Justin Herbert)
RB: Saquon Barkley, Alvin Kamara
WR: Courtland Sutton, Tetairoa McMillan, Ricky Pearsall
TE: Dalton KincaidAuction team, probably my weakest team.
AC6
QB: Joe Burrow
RB: Saquon Barkley, Derrick Henry, Ashton Jeanty
WR: n/a
TE: Trey McBride, Travis KelceAuction team, blew all my money on QB, RB and TE, have literally nothing of note at WR. (I have several, but they're all third string on their own team, not worth listing here.)
G1
QB: Jalen Hurts
RB: Jahmyr Gibbs, De'Von Achane, Jacory Croskey-Merritt
WR: Marvin Harrison Jr, Deebo Samuel, Ricky Pearsal
TE: Trey McBride, Evan EngramDrafted from the 3 spot, a bit dicey at WR but I think it'll hold its own.
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Good lord. So I invested in FantasyPros so could get advice if I get stuck. I'd tell you the same because with all those teams, you may every once in awhile forget who's out or injured. You can sync all those teams into there with the membership. It used to be like $60 but it's almost doubled now with the new features. There's a feature on it that automatically switches players for the next best available if that happens or if you forget someone is on bye. It also will automatically switch player if you want, if say a CB goes down against a WR you have and now it seems their play will be better than the WR you may currently have it. Mine alerts me to switch if that happens and not just automatically does it cause I have it turned off. This feature saved me one time because of a Europe game and my player was game time decision, but the game was at 6am on a Sunday morning PST.
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Hey gang,
"I like myself unconditionally!"
Happy Tuesday! Off today. Have to do some bush trimming this morning before it gets out of hand. Overall I felt good about our draft and can't really think of a what if because the target player I wanted in the 2nd round, you sniped. I did want Pearsall and Purdy, but had no chance and will settle with Golden and Love.
Cardio: Walking/jog- 260 calories
Strength: Biceps- preacher curls, barbell curls, alternate dumbbell curls, crossbody cable curls 4x12,10,8,6
Assessment: Burrito for dinner.0 -
Bay Area League
QB- Prescott, Love
RB- Kyren Williams, Pollard, Kaleb Williams, Braelon Allen, Najee Harris and Ollie Gordon
WR- Cee Dee, McConkey, Golden and Addison (4game suspension)
TE- Pitts
I'll have to watch for TE and also when bye weeks come for week 10 where I'll have 4 players on bye
Mall stores FFL (14 team league)
QB- Purdy, Tua
RB- Jeanty, Chase, Tracey, Jalen Warren, Javonte Williams
WR- Higgins, Reed, Pearsall, Downs, Shaheed
TE- Kittle
For a 14 team league, I feel confident I can win with this lineup. People were picking QB's in the 1st and 2nd round. 5 were gone by Round 2.
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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 fire-roasted hotdogs with s'mores (and a protein shake, since hotdogs have zero protein)
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Hey gang,
"I like myself unconditionally!"
Happy Humpday! Shipment day so I'll be busy. Later I'll make sure to look at my lineups and see if I can improve with non drafted players.
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 curry for dinner.0 -
Cardio: Interval run/walk, 30 min
Strength: Resistance Bands (all done 3x10)
Pull Apart
Shoulder Internal Rotation
Shoulder External Rotation
Shoulder Flexion
Banded Lateral WalkAnalysis: To meet a couple challenges from the MFP HP group I joined, I gave up one steady-state cardio day for a couple alternative workouts, one using bands to focus on oft-neglected stabilizer muscles, and an interval-based speed workout on the treadmill, alternating one minute of running with one minute of fast-paced walking. Three observations from the latter:
- Between the cardio base I've developed over the last year, plus losing a bunch of weight, it felt GREAT to be able to actually stretch the legs and not just jog but RUN like my younger days!
- It was also more than a little humbling, realizing the speed of my "run" intervals is a pace I used to be able to maintain as a steady-state for an entire 5k.
- Don't say it out loud, but my old teenage dream of completing a marathon, a dream I thought long dead, has suddenly been resurrected. Not sure I can commit the time needed for training for a marathon (especially when I don't want to give up my lifting), but a half…?
Food: dinner last night was homemade orange chicken with rice
Fantasy football: Well, I asked about grades for our league draft, so guess I can't complain when the site decided my draft rated a "D" with a projected record of 3-11. The report cited taking multiple players way earlier than their ADP (especially Croskey-Merritt), along with taking multiple players from the same team. I have faith that my team is better than the report, but find it ironic that the top-rated team (#6), who drafted heavy-RB to start, is considered top dog…that's how I drafted last year, and I didn't even make the playoffs!
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Hey gang,
"I like myself unconditionally!"
Happy Thursday! Nothing much to do today except just make some sales.
Cardio: Walk/jog- 260 calories
Strength: Triceps- pressdowns, dips, overhead cable extensions, crossbody cable tricep extensions 4x12,10,8,6
Assessment: Burrito for dinner.0 -
I was truly thinking of going WR, RB, RB the first 3 rounds but with McConky sitting there at 3rd for me, I couldn't pass. You taking Chase Brown changed my thought process as well because had he dropped to me, I would have definitely gone with another RB to pair with him. Anyway, I got a B draft and to be honest I NEVER won a Championship unless I drafted C or lower. 😅
But you know as I do, the Championship isn't won on the draft, it's won on the matchups and how you deal with bye weeks and waviers. I'm usually pretty good at both. What's killed me the past few years is injuries.
3 years ago Saquon Barley first pick- ACL tear 2nd game
2 years ago Mike Evans and Nick Chubb
Last year Pacheco and Rice
Let's see how it goes this year!
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Workout: Cardio - Incline treadmill walk - 1hr (855 calories)
Food: Dinner last night was pork schnitzel (man I way overindulged, but it did give me energy to burn for today's cardio!)
Fantasy Football: With the league scoring of .5 per carry, last year I loaded up RB heavy (3 in first 4 rounds), which worked great to start the year (was the top team through week 10) but the lack of WR explosiveness doomed me the last 4 weeks when I couldn't get a win to save my life and missed the playoffs. My goal this year was to get a top WR in the first two rounds and again load up on RB, but the RBs really went flying off the board so I tried to pivot with a top TE in round 3 and a more balanced team (2 RB, 2 WR, 1 TE thru 5 rounds). I think what tripped me up was taking JCM in round 6, trying to get cute rather than taking a safer pick for my flex. Now after the Commanders released their depth chart, half the fantasy analysts think he was a wasted pick, half still think he'll dominate, and I don't know what to believe. I'll hang onto him for now, but won't start him week 1.
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Biking outside. Exercise bike indoors, then strength and conditioning. Walking. 90 minutes counting walks, 60ish if not.
Weight fluctuations: the day before my triathlon I weighed 168.2 lbs. The day after, I weighed 167. Then we were away a night, so two mornings later, Tuesday, I weighed in at 172. Today, 171.6 lbs. I realize a strenuous race immediately followed by a holiday weekend and lots of treats have messed with my system. I hope things reset soon, though 168 is probably my normal, not the post race 167.
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Hey gang,
"I like myself unconditionally!"
Happy TGIF! Just a regular Friday today. Well NFL is back and I was excited to watch Dak and Cee Dee do something for me on my team.........................fail. If Cee Dee had caught the 3 passes he choked on, I would have at least a decent night. But nope. So now going into the weekend vs my BIL, I NEED the rest of the team to do well.
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: Chicken curry and rice for dinner.2 -
Yeah that Brian Robinson trade threw a loop. And with CMC AGAIN with a possible injury, he would be the starter.
Lol, I was seriously considering CMC, but I think I told you that 1st rd RBs only had like a 28% chance of fulfilling a full season each year whereas 1st RD WR's are like 68%
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Cardio (Warmup): Jogging, 10 minutes
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 spaghetti with side salad
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Hey gang,
"I like myself unconditionally!"
Happy weekend! Closing store tonight. I can already tell it's gonna be a long day. Although I did take the time to redo some planograms and reset some product placement which kept me kinda busy.
Cardio: walk/run (250 calories)
Strength: quads- leg extensions, leg press, Bulgarian squats, Smith machine squats 4x12,10,8,6
Assessment: Carne Asada burrito for dinner.1 -
Cardio Warmup: Jogging (One mile)
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 minutesFood: Last night was chili
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