"TLFC" exercise and accountability support!
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Scale was at 170 this morning with a flicker over into 169, so I think the issue will sort itself out.
I biked outdoors for 79 minutes and 15 miles this morning. Turned early on my route to the lake so as to avoid the Golden Doodle that bit me two weeks ago.
The weather here in September is usually great for biking, so I'm going to keep on with 3 bike workouts a week while I can.
My pattern, this week at least, will be swim+ short run, bike + strength, longer run, bike + strength, swim, long bike, and rest day for M-Sun.
Yesterday I signed up for a 5K in mid-Oct, so a few weeks before that I'll transition over to 3 runs / week and drop down to 2 bike rides.
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Hey gang,
"I like myself unconditionally!"
Happy weekend! Off today and just doing laundry and grocery shopping. It's football time!!
Cardio: walk/run 2 miles (260 calories)
Strength: Hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Poke bowl for dinner.0 -
Hey gang,
"I like myself unconditionally!"
Happy Monday! Man what a crazy weekend! I really thought that I was going to lose in FFL based on how my team scored, but my opponent did worse. And the 9ers barely squeaked a win, but a win is a win especially in the division! Man but the injuries are already piling up. And I have Kittle in one of my leagues.
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.0 -
Cardio (Warmup): One mile jog
Strength: Push Day
Bench Press 5x5
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: Contrary to @ninerbuff my fantasy squad performed just fine this week, one of the highest in the league. Unfortunately, I'm facing one of the other high-scoring teams, so nothing will be decided until after tonight's MNF game. But my Broncos won and the Chiefs lost, so all is right with the world! (Broncos, Chargers and Raiders all won, Chiefs lost, meaning they are in last place in the division…take that!)
Food: Dinner last night was Little Caesar's pizza
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Cardio (Warmup): Jogging, 1 mile
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 unstuffed peppers
Fantasy Football: Finished the week 4-2, with one of those losses I was the #2 scoring team on the week facing the #1…
Bay: W (1-0)
AC1: W (1-0)
AC3: L (0-1)
AC4: W (1-0)
AC6: L (0-1) … lost despite being #2 scoring team
G1: W (1-0)0 -
Hey gang,
"I like myself unconditionally!"
Happy Tuesday! Off today. Chilaxing till tomorrow.
Cardio: Walking/jog- 260 calories
Strength: Biceps- preacher curls, barbell curls, alternate dumbbell curls, crossbody cable curls 4x12,10,8,6
Assessment: Chicken curry and rice for dinner.0 -
Hey gang,
"I like myself unconditionally!"
Happy Humpday! Shipment day. Also have to change the promo for 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: Pork bun for dinner.0 -
Cardio: Running Day … Sprint Intervals 20m … 30m jog … 5 miles
Dinner: Last night was taco Tuesday
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Cardio: Incline Day … 75 minutes, 15% incline, 3.0 mph … 900 calories
Dinner: Last night was grilled chicken with corn on the cob
Fantasy Football: Have to decide between starting RJ Harvey (underwhelming offense as a whole last week) or Croskey-Merritt (facing a Green Bay defense which throttled Jahmyr Gibbs last week). I'm sure whichever I choose, it'll be wrong. And since Merritt plays tonight, I don't have long to decide.
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Hey gang,
"I like myself unconditionally!"
Happy Thursday! Can't believe it's been like 24 years since 9/11. I can still remember it well cause I was in the Washington DC area and my ex wife worked a block down from the Pentagon for the DOD.
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: Spaghetti and meatballs for dinner.1 -
Saw you chose Merrit. Ain't looking so hot and if the lead extends, I think that Ekler will be the main back the rest of the game.
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Hey gang,
"I like myself unconditionally!"
Happy TGIF! Just a regular Friday today. I've been resetting my store all week to the new planograms that were instituted. So at least I've not been totally bored. But by 3:30pm yesterday, I had a total of $110 in sales from 10 people coming to the store. As of late the store hasn't gotten even close to projections because of the lack of foot traffic in the mall. I believe that it will close soon sometime at the beginning of the year based on not meeting sales projections.
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: Burrito for dinner. In my other FFL league I'm in, I have Zack Erst.0 -
Cardio (Warmup): Jogging, 1 mile
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 baked chicken with buttered egg noodles
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Hey gang,
"I like myself unconditionally!"
Happy weekend! Closing store tonight. Hoping that it's going to be an at least productive day.
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.0 -
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 baby back ribs with mashed potatoes
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Updates: it's been 2 weeks since my sprint triathlon and I've kept up a pretty intense training program since then, to the point that I need to scale back. Two strength workouts, 2 swims, 2 runs, 3 bike rides = 9 different workouts in 6 days. Today I woke up tired, rode 15 miles on my bike, and have continued to feel worn out all day. Even took a nap this afternoon.
This next week I'm going to try 1 swim, 2 runs, 2 bike rides, & 2 strength sessions, aiming for those to be about 20 minutes long, not 30. The shorter bike ride and one strength session will be my only double. And I'm going to try for more moderate pacing on the swim and run.
I'm back in the upper 160s but my goal is to drop ten pounds this fall. Intense race prep and weight loss have never gone hand in hand for me, so to meet my weight loss goal I'm going to ease off on workout intensity and frequency. Or see how it goes this next week or two.
I've been eating more sweets these last few weeks (74 g. today, just a few grams under the MFP recommended limit for me, thanks to an impulse purchase of Lindt classic chocolate). I want to refocus on keeping my sugar grams low: under 25 g. daily, not counting sugars from fruits.
Happy Saturday!
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Aaand then I ate a PB cookie and a spoon of raw cookie dough, so probably finished the day at 100+ grams of sugar. Yep, need to rein that in.
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9 workouts in 6 days…yeah, I'd call that overkill even if you hadn't just completed a sprint triathlon! Give your body a break!
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You're training is off the hook! Keep us informed of any competitions or races.
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Hey gang,
"I like myself unconditionally!"
Happy weekend! Off today and just doing laundry and grocery shopping. It's football time!!
Cardio: walk/run 2 miles (260 calories)
Strength: Hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Carne Asada burrito for dinner.1 -
Last week I signed up for a 5k in mid-Oct. This one is special as it's sponsored by the special needs non-profit that my son goes to for after school care during the week.
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Hey gang,
"I like myself unconditionally!"
Happy Monday! Another 9er squeaker, both finished by the D. I'm up in FFL right now, but could easily lose if my opponent's QB has a good day. I have 2 WRs playing tonight.
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.0 -
Cardio (Warmup): One mile jog
Strength: Push Day
Bench Press 5x5
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: Not the best weekend for me for either fantasy nor real-life football. My Broncos gave the game away with a stupid penalty on a missed field goal that gave them a second shot, but honestly we lost it earlier than that with a missed field goal of our own and an interception in the red zone, which should have had us up by 8 at the end game so a Colts field goal wouldn't have mattered. For fantasy, my starters seriously underperformed, while guys on my bench exploded. Oh, well, it's only week 2, lots of season left.
Food: Dinner last night was crock pot chicken alfredo with side salad
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Workout: Skipped, slept through alarm
Food: Dinner last night was French dip sandwiches with baked fries
FF: Really rough weekend of football all around. My Broncos lost, and I went 2-4 across my leagues:
Bay: L (1-1)
AC1: L (1-1) Opponent had a MNF miracle come-from-behind win
AC3: W (1-1)
AC4: L (1-1)
AC6: L (0-2) Lost QB Burrow to injury
G1: W (2-0)1 -
In a rush this afternoon so instead of showering at the gym I stayed in my workout clothes and stopped by my local coffee shop for 30 minutes of work before picking up my daughter from school.
I ran into someone I used to work with and she couldn't stop going on . . . And on about my physique. Nice to hear because no one at the gym says one word, ever, but also not the whole story. I told her I lift weights 20 minutes twice a week and she wanted to hear all about the details of that, making plans to go asap.
That's great of course, especially for women our age, but I look the way I do now because I weigh my food, I watch my sugar intake, I track my calories, I track workouts --and do a lot of them, especially cardio-- and because I do this day in, day out, and have for the last 8 months. That's what's made the difference, not just 15# biceps curls and lat raises twice a week. #thewholetruth
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Hey gang,
"I like myself unconditionally!"
Happy Tuesday! Off today. Was hoping that the Faders would do a better job scoring so that my WR's would get more work and I could get another win. Fail.
Cardio: Walking/jog- 260 calories
Strength: Biceps- preacher curls, barbell curls, alternate dumbbell curls, crossbody cable curls 4x12,10,8,6
Assessment: Steak and eggs for dinner.1 -
Hey gang,
"I like myself unconditionally!"
Happy Humpday! Shipment day. Likely another slow day at work though based on how mall attendance is down. Season is won and lost on matchups and waiver pick ups every year. I've got some bad matchups this week.
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: Beef chow fun and egg drop soup for dinner.1 -
Hey gang,
"I like myself unconditionally!"
Happy Thursday! I'm taking the next couple of days off because I have vacation time to burn and don't want to lose it before I leave. Will enjoy relaxing and gym time.
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: Lamb and corn for dinner.1 -
From Wednesday:
Cardio (Warmup): Jogging, 1 mile
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 Tuesday night was breakfast (French toast, fritatas, bacon, air-fried spicy potatoes)
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Hey gang,
"I like myself unconditionally!"
Happy TGIF! 2nd day off in a row. I'll look to getting some stuff done around the house.
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: Taco Bell for dinner.1
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