"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 49,471 Spam Moderator

    Hey gang,



    "I like myself unconditionally!"


    Happy Humpday! Shipment day. New lights to be installed today as well. Ugh we'll be in each other's way all day.

    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: 

    Pizza for dinner.

  • ninerbuff
    ninerbuff Posts: 49,471 Spam Moderator

    Hey gang,




    "I like myself unconditionally!"


    Happy Thursday! Just another regular day at work. 


    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: Poke bowl for dinner.

  • ninerbuff
    ninerbuff Posts: 49,471 Spam Moderator

    Hey gang,




    "I like myself unconditionally!"



    Happy TGIF! BIG win for the 9ers last night!!! I hate the Lambs and any time we beat them it's great! The big drawback is that Mac Jones was the starting QB for my opponent this week but I wAasn't favored to win anyway. But I have Jones in my other league so eh, is what it is.


    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: Salad for dinner.

  • nossmf
    nossmf Posts: 15,606 Member
    edited October 3

    Cardio Warmup: Jogging (Two miles)

    Strength: Lower Body Day

    Squat 4x10
    Rack Pull 5x5, 1x1 New Personal Best!
    Hack Squat 3x20
    Seated Calf Raises 2x10, 2x20
    Leg Extensions 2x12
    Seated Leg Curl 2x12
    Machine Crunches 3x15
    Stretching 15 minutes

    Analysis: My gym had signs out promising five new pieces of leg equipment coming this next week, and has started to move existing equipment around to make room. No idea what the equipment will do, just know the weights section is a bit of a hot mess right now.

    No planned workout for tomorrow, my church choir is having a retreat to get a first look at the music we will be performing for our Christmas concert in December.

    Food: Last night was goulash, tonight is date night with my wife (she's leaning towards Italian)

  • DiscusTank5
    DiscusTank5 Posts: 978 Member

    I didn't run this week and boy have I missed it. I was at the gym about 2 hours today (I underreported my mat workout on the other thread, now that I've added up the time); I attempted to get my fix from the rower and elliptical machines, but nothing works like running. Such a weird conundrum: I slept badly last night and ended up working out more today.

  • ninerbuff
    ninerbuff Posts: 49,471 Spam Moderator

    Hey gang,



    "I like myself unconditionally!"


    Happy weekend! New schedule where I open everyday I work now including today. Saturdays are somewhat busy throughout the day so time should pass faster.


    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.

  • ninerbuff
    ninerbuff Posts: 49,471 Spam Moderator

    Hey gang,



    "I like myself unconditionally!"


    Happy weekend! Off today and just doing regular chores. 


    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.

  • ninerbuff
    ninerbuff Posts: 49,471 Spam Moderator

    Hey gang,




    "I like myself unconditionally!"


    Happy Monday! Just a new week and moving along. While my 9ers won, my FFL team lost in one league and won in the other. 

    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.

  • ninerbuff
    ninerbuff Posts: 49,471 Spam Moderator

    Hey gang,

    "I like myself unconditionally!"


    Happy Tuesday! Off today. Will start separating stuff that I have to give to Goodwill so I don't have take it with me when I move. As for FFL, except for a couple of teams, I could have beaten anyone else had I played them. Such is life.




    Cardio: Walking/jog- 260 calories


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


    Assessment: Steak for dinner.

  • nossmf
    nossmf Posts: 15,606 Member

    Monday

    Cardio (Warmup): Jogging, 1 mi

    Strength: Push Day

    Bench Press 5x5
    Wide-Grip Bench Press 3x20
    Narrow-Grip Bench Press 3x10

    Analysis: Limited time to lift, decided to just do a few variations on bench.

    Fantasy Football: Finished the week 4-2…

    Bay: W (3-2)
    AC1: W (2-3)
    AC3: W (4-1)
    AC4: L (2-3)
    AC6: W (2-3)
    G1: L (3-2)

    Dinner: Last night was BBQ pork chops with buttered potatoes.

  • ninerbuff
    ninerbuff Posts: 49,471 Spam Moderator

    Hey gang,

    "I like myself unconditionally!"




    Happy Humpday! Shipment day. 


    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: Spaghetti for dinner.

  • nossmf
    nossmf Posts: 15,606 Member

    Cardio (Warmup): Jogging, 1 mi

    Strength: Pull Day

    BB Row 5x5
    Pulldown 4x10 (wide grip, narrow, reverse, neutral)
    Preacher Curl 4x10, 15, 20, 25

    Food: Last night was brown sugar chicken thighs with wild rice

  • DiscusTank5
    DiscusTank5 Posts: 978 Member
    https://community.myfitnesspal.com/en/discussion/comment/48782208#Comment_48782208

    163.8 on the scale this morning. I've had a tough work week and not slept or eaten enough because of stress. Also sciatic nerve pain. :(

  • ninerbuff
    ninerbuff Posts: 49,471 Spam Moderator

    Hey gang,


    "I like myself unconditionally!"




    Happy Thursday! Just another regular day at work. 


    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.

  • nossmf
    nossmf Posts: 15,606 Member

    No workout for me yesterday, as traffic added an extra hour to my commute. No workout for me today, as church choir interferes.

    Dinner last night was French dip sandwiches.

  • ninerbuff
    ninerbuff Posts: 49,471 Spam Moderator

    Hey gang,


    "I like myself unconditionally!"



    Happy TGIF! Just trying to get through this week.


    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: Pork chops for dinner.

  • nossmf
    nossmf Posts: 15,606 Member

    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 2x10s

    Gym: The promised new equipment got installed overnight, and was all the rage for the curious wanting to check it out. There's equipment which simulates squat, deadlift, lunges, glute kickback, and a hamstring hyperextension. All shiny and new, all look like they'll do the job, and all of them I'm gonna avoid. I prefer free weights or cables when possible.

    Food: Last night was French onion chicken with baked tater tots

  • ninerbuff
    ninerbuff Posts: 49,471 Spam Moderator

    Hey gang,

    "I like myself unconditionally!"




    Happy weekend! Had a good day yesterday. Hopefully carries on till the end of the month.



    Cardio: walk/run (250 calories)


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


    Assessment: Chicken adobo and rice for dinner.

  • nossmf
    nossmf Posts: 15,606 Member

    Cardio Warmup: Jogging (Three miles)

    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: Dinner last night was breakfast (pancakes, scrambled eggs, bacon, air-fried spiced potatoes)

  • DiscusTank5
    DiscusTank5 Posts: 978 Member

    Today's weight: 161.8 vs. 164.4 earlier this week, vs. 170 lbs on 9/6. I've lost 8.2 pounds in the last month: stress, not eating enough, working out hard, ugh. I'm getting close to my goal but I wanted to stretch out the last phase, or partially wanted to. My summer maintenance phase is over, that's for sure.

  • ninerbuff
    ninerbuff Posts: 49,471 Spam Moderator

    Hey gang,

    "I like myself unconditionally!"




    Happy weekend! Off today and just doing regular chores then football all day.


    Cardio:  walk/run 2 miles (260 calories)


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


    Assessment: Chicken adobo for dinner.

  • DiscusTank5
    DiscusTank5 Posts: 978 Member
    https://community.myfitnesspal.com/en/discussion/comment/48794122#Comment_48794122

    I originally wrote a longer post but it disappeared when I lost my Internet connection last night.

    161.4 lbs on the scale this morning. I go in for labs tomorrow, so that's an additional stress, but on the positive side, some extra work I've been doing is ending this week. The "free time" I have had over the last weeks mainly goes toward daily workout sessions. Something additional --reading for fun!?!-- would help.

  • ninerbuff
    ninerbuff Posts: 49,471 Spam Moderator

    Hey gang,


    "I like myself unconditionally!"




    Happy Monday! Well not really after the 9ers lost but more importantly my favorite defensive player is likely out for the season because of a dislocated and fractured ankle. Our chances have been greatly diminished now.


    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: 15,606 Member

    Another week of having to be in the office extra early and then trying to get my workout in after work. Two weeks ago I made it work; last week was mixed results. Will see how well this week goes.

    My Broncos won to stay in a tie for the division lead (all four teams in the division won). Wasn't a pretty win, barely squeaked past a winless team, kept committing stupid penalties to kill promising scoring drives. But at the end of the season, the only stat which will matter is "Did you win week 6? Yes!" (Getting 9 sacks in one game was fun to watch, especially since I have the Broncos Defense for my fantasy football team! Little nerve-wracking now, as I have three players tonight…one injured and uncertain to play…and my opponent has one player plus a 28 pt lead, so still could go either way.)

  • nossmf
    nossmf Posts: 15,606 Member

    Monday

    Cardio (Warmup): Jogging, 1 mi

    Strength: Push Day

    Bench Press 5x5
    Wide-Grip Bench Press 3x10
    Narrow-Grip Bench Press 3x15

    Fantasy Football: Finished the week 1-5, a terrible week (especially my Bay Area team, where I entered MNF with three players to my opponent's one yet his one outscored my three combined). But my Broncos won, so we'll call it a good weekend of football.

    Bay: L (3-3)
    AC1: L (2-4)
    AC3: L (4-2)
    AC4: L (2-4)
    AC6: L (2-4)
    G1: W (4-2)

    Dinner: Last night was stir fried chicken with veggies and rice.

  • ninerbuff
    ninerbuff Posts: 49,471 Spam Moderator

    Hey gang,



    "I like myself unconditionally!"


    Happy Tuesday! Off today. On my way home last night my engine check light comes on and my van starts running rough. Likely ignition coils or spark plugs/misfiring. I can't fix it on my own because the coils are buried underneath the dashboard and I don't have the tools to do it. So since I need a vehicle for work for the next month and a half, I brought it in today to get repaired. Ugh. I didn't want to spend anymore money before leaving.


    Cardio: Walking/jog- 260 calories


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


    Assessment: Steak for dinner.

  • ninerbuff
    ninerbuff Posts: 49,471 Spam Moderator

    Hey gang,


    "I like myself unconditionally!"



    Happy Humpday! Shipment day. Got lucky. Only one ignition coil was defective and it was in the front where it was reachable. I only paid for the diagnostic and replace the coil myself.



    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:     Ramen for dinner.

  • ninerbuff
    ninerbuff Posts: 49,471 Spam Moderator

    Hey gang,

    "I like myself unconditionally!"

    Happy Thursday! Just another regular day at work. 

    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.

  • nossmf
    nossmf Posts: 15,606 Member

    Tuesday:

    Cardio (Warmup): Jogging, 1 mi

    Strength: Pull Day

    BB Row 5x5
    Pulldown 4x10 (wide grip, narrow, reverse, neutral)
    Preacher Curl 4x10, 15, 20, 25

    Wednesday:

    Cardio: Treadmill, one hour, 5.5 miles, 782 calories

  • ninerbuff
    ninerbuff Posts: 49,471 Spam Moderator

    Hey gang,


    "I like myself unconditionally!"



    Happy TGIF! Well a good start to both my FFL leagues. I was in dire need for an RB so I trade with last year's champ and gave him my backup QB and WR for and RB and WR who he's had on the bench. Lol, ironically I play him this week. Hopefully 9ers win this weekend against the Falcons.


    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.

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