"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 46,179 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. Back to school after having yesterday off. Got the estimate to have new brakes (including new rotors), a new radiator, and tires done.......$1400. I'll take this as a good sign sinc it's a 2008 vehicle and the only real things I've had to replace were the water pump and a wheel bearing.

    Cardio: walk- 30 minutes (150 calories)

    Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6

    Assessment: Steak, vegetables and rice for dinner. Weight is holding steady and I'm itching to get RD 5 done.
  • nossmf
    nossmf Posts: 3,466 Member
    Today's workout: Push A

    Bench Press 5x5,4,3,2,2
    Incline DB Press 3x10
    Decline Cable Fly 3x10
    Smith OHP 3x10
    Cable Pushdown 3x10

    Workout analysis: Since it looks like it may be a while before I get to go back to my home gym, I've decided to return to my preferred switch-out workouts, still PPL each week but rotating over a four-week span between A-B-C-D routines. Not much change today from my static routine I've been following the last few weeks, just in the shoulders, but going forward will return variety to my routine. Since there were several fellow lifters around, I felt good to go heavy on bench, adding 10# to my first working set and going from there. Darn near got 3 reps on the final set, which would mean upping by 5# at my home gym, but since there's no 2.5# weights at my work gym, I'm waiting til I can get 5 reps on the last set before I go up by 10# to start. I've debated buying my own 2.5# weights to carry in my gym bag for occasions like this.

    Tonight's meal: grilled chicken sandwich with broccoli. My old school buddy is taking my wife, son and I out to dinner to celebrate my son graduating this year, so I will likely also get an M&M shake for dessert.

    Life analysis: weighed myself today, back up to 193 even, close to two weeks ago and indicating that last week's low weight was the aberration, likely due to being dehydrated. My trainee got diagnosed with COVID over the weekend, is likely out until next Monday, so I'm torn between showing up to the office for death-by-meetings and staying home trying to telecommute in a busy house where it's hard to concentrate, especially with my school buddy staying with us.

  • ninerbuff
    ninerbuff Posts: 46,179 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Early day and full schedule. Hopefully get my van back today early.

    Cardio: jog/walk- 30 minutes (300 calories)

    Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.

    Assessment: Shrimp fresh spring rolls for dinner.
  • nossmf
    nossmf Posts: 3,466 Member
    Cardio: Snow Shovel (15 minutes)

    Strength: Pull A

    Pullups 3 sets
    BB Row 4x10
    1-arm DB Row 5x5
    Face Pull 3x10
    Preacher Curl 3x10

    Workout analysis: Been a while since I did heavy DB rows, felt a little weak the first couple sets, but by set 3 was moving well again. My left forearm near the elbow was sore again, not impacting my movement but being quite vocal to make its presence known.

    Today's meals: Lunch - roast beef sandwich chicken strips and chips, Dinner - spaghetti with side salad (no dressing). Been months since I last ate at this cafeteria, but I used to have the roast beef at least a couple times per week for years, it was that fresh, juicy and delicious. So I felt very betrayed that today it was so clearly old, dried out and practically inedible.

    Work eye-roll: My company uses two types of computer logins, one universal login per employee used everywhere, and a special computer-specific login each user decides upon. The idea is you use your universal login the first time you sit down at a new computer, which will then ask you to come up with a computer-specific login for future uses. After that you need only use the computer login, not your universal, until you sit down at a new computer again. As you can probably guess, today I had to sit down in a new office, new computer, and try to remember my universal password, which I haven't used in months since I'm normally always on a single computer. Password, password, password...every company computer, every website...sheesh!

  • ninerbuff
    ninerbuff Posts: 46,179 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kbox class this morning. Not much happening today except it's cold (for Cali standards). Under 40 degrees this morning. :D

    Cardio: walk- 30 minutes (200 calories)

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.

    Assessment: Panda Express for dinner. I was going to make lamb, but will do that tonight instead.

  • ninerbuff
    ninerbuff Posts: 46,179 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! Full schedule and end of my week! I start early on Fridays now consistently at 6am. Ugh. Oh well at least I'm helping clients get into shape.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.

    Assessment: Lamb and vegetables for dinner.
  • nossmf
    nossmf Posts: 3,466 Member
    Cardio: walk on treadmill set to steep incline (200 calories)

    Weights: Leg Day A

    Deadlift 5x5
    BB Step-Ups 3x10
    Leg Press 3x10
    Glute Press 3x10

    Workout analysis: On a whim, I decided to jump on a treadmill to warm up my legs before doing deadlifts for the first time in two months (more on that later). Maybe @ninerbuff rubbed off on me, I dunno. Kept the session to only 15 minutes for two reasons: I HATE cardio, and my iPod batteries died on me, and without music from the overhead speakers I could only stay focused for so long. What I found pleasantly surprising was the treadmill I happened to jump on wasn't limited to 0-20 degrees like most treadmills, but negative-3 to 30. I didn't try the negative (downhill) setting today, but I did take a shot at the 30 degree incline, and wowsers, the only way I could keep up was to lower the pace to a slow walk instead of a fast one.

    As mentioned previously, I opted to pull out a deadlift session for the first time in almost 10 weeks. At first I lowered the weight, figuring I had lost some edge due to not pulling deads for a while, but within a couple sets I was using the same weight as I had left off back in December. There's just something primal about deadlifts you don't get from other lifts, I very much enjoyed pulling again. What was surprisingly difficult was the step-ups, my legs felt shot by the end of each set, huffing and puffing like I'd just stopped running. All in all, a very productive, very enjoyable leg day.

    Today's meals: Lunch - double hamburger with chips, Dinner - sloppy Joe's.

    Tonight's entertainment: heading up to the nearby casino town to play cards. (In the state of Colorado, there are only two towns allowed to host legal gambling, and you have to drive to one of them to find a casino. Lottery is everywhere, and my wife prefers the lights and sounds of slots, but give me cards any day so I have at least some input over my fate.)

  • ninerbuff
    ninerbuff Posts: 46,179 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Leg day! Another competition day, but I'm making sure I'm more comfortable by getting some portable seating because the bleacher seats are so uncomfotable.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: quads- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6

    Assessment: Lamb and vegetables again.

  • ninerbuff
    ninerbuff Posts: 46,179 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kbox tonight. Spent most of the weekend just relaxing and resting with the exception of staying out late on Saturday for my daughter's competition. Didn't leave till 10:30pm after awards were done.

    Cardio: walk/run - 30 min (350 calories)

    Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6

    Assessment: Sushi for dinner. Veged out and watched "Breaking Bad" episodes on season 5.
  • nossmf
    nossmf Posts: 3,466 Member
    Cardio: Incline Treadmill Walk - .75 mi (168 calories)

    Strength: Push B

    DB Press 5x5
    Incline BB Bench 3x10
    Decline Machine Bench 5x5
    DB Shoulder Tri-set - Front Raise, Lateral Raise, Rear Cable Lateral 3x10
    Lying DB Skull-crusher 3x10

    Workout analysis: Didn't notice until after my time on the treadmill was over, but I was the only one wearing a mask in the cardio room. Wasn't going to be the one to tattle, so just moved on to the weight room. While there I heard an overhead announcement informing everybody the new rule as of today was no mask needed in the cardio room. Won't that be a relief on Wednesday!

    Today's meals: Lunch - lunch meats (roast beef, ham, chicken) with chips; Dinner - Chinese Buffet

    Anything else: Today's the last day my old school buddy is in town, wish I could've taken time off from work to chill with him all day the last week, but it was a very short notice trip on his part and not enough time to arrange for work vacation on mine, so we've only gotten to hang in the evenings and weekends. My kids sometimes complain about his sense of humor, yet since he's been here we've been doing a lot more time together...card games, movies, etc...compared to spending most of our time isolated in our respective rooms when he's not here. Probably a lesson to be learned somewhere in there...

  • ninerbuff
    ninerbuff Posts: 46,179 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. It was a good day yesterday after a tough weekend for me. Funny how just a good day of working out and doing my work changes my mood so quickly. Looking forward to today!!!!

    Cardio: walk- 30 minutes (150 calories)

    Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6

    Assessment: Steak, vegetables and rice for dinner. Ready for this RD 5 weigh in and heading to the finish line.
  • ninerbuff
    ninerbuff Posts: 46,179 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Early day and full schedule. Trying something different with how I run this week.

    Cardio: jog/walk- 30 minutes (300 calories)

    Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.

    Assessment: McDonald's. Too tired to cook last night, so just had a couple of hamburgers. Well within my calories because I know weigh in is in a couple of days for RD 5.
  • nossmf
    nossmf Posts: 3,466 Member
    I hit the gym Monday morning, felt great. Shortly after lunch developed a bit of a sore throat, by bedtime a slight fever, and woke up yesterday just out of it...high fever (102), very sore throat, mild headache, lethargy, the works. It's now been 48 hours and the symptoms are still here, just a bit abated, so I'm forced to conclude it wasn't a 24-hr bug but leaning towards the big C. No trouble breathing and the fever has levelled off at 101 steady, so not heading towards any hospitalization, just taking it easy, forcing myself to consume fluids (my calorie and protein levels are pathetic last two days), and no working out. Sigh. Today I feel up to at least type on the computer, helping my wife with her college assignments and getting on here long enough to say I'm still alive, but bleh.
  • ninerbuff
    ninerbuff Posts: 46,179 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kbox class this morning. Supposed to be cold again today throughout the weekend.

    Cardio: walk- 30 minutes (200 calories)

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.

    Assessment: Panda Express for dinner. Going to fast a little to ensure my RD 5 weight stays intact.
  • ninerbuff
    ninerbuff Posts: 46,179 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! Full schedule and end of my week! It's a 3 day weekend for us because no school on Monday! I'm sure that I'll watch "The Batman" this weekend!

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.

    Assessment: Ribs and vegetables for dinner. Weighed in for RD 5 and now trying to lose a couple more for RD 6 to be at my lowest weight in over 20 years.
  • ninerbuff
    ninerbuff Posts: 46,179 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Just workout today and then later I'll go watch "The Batman".

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: quads- squats, leg press, sissy squats, leg extensions, lunges 4x12,10,8,6

    Assessment: Pizza last night. Back on program today. While all I have to do is maintain for Rd 6, I'll still try to lose a couple of more lbs to be at my lowest weight in years.

  • ninerbuff
    ninerbuff Posts: 46,179 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kbox tonight. No school today so I'm finishing up replacing parts of my van by getting new tires today. Hopefully this will be the last spending I'll have to do for car maintenance for awhile.

    Cardio: walk/run - 30 min (350 calories)

    Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6

    Assessment: Sushi for dinner. Watched a lot of free SHOWTIME channels this weekend and movies I haven't seen in a long time.
  • nossmf
    nossmf Posts: 3,466 Member
    Cardio: Steep incline treadmill walk - 1 mile (241 calories)

    Strength: Pull B

    Pullups 3 sets
    BB Shrugs 3x10
    Cable Row 5x5
    Pulldown 2x10
    Chin-down 2x10
    Hammer Curls 3x10

    Workout analysis: My first time back in the gym in a week due to being sick as a dog all last week, and it felt wonderful! Even though Monday's I typically hit chest (like most guys), I decided to simply follow with the next workout in line, so since my last gym session was Push, today I did Pull. Tomorrow will be Legs, and I'll finish my week with Push before the weekend.

    Learned something doing shrugs. My third warmup set felt a tad off, and I figured out it was because I was inadvertently using the 35# bar rather than a 45#. Figured I'd just add a nickel to each side and call it good. But the truth is the narrower bar was hurting my hands when I got to full weight. I powered through, but note to self, make sure I have the correct bar before loading in the future.

    I'm also enjoying starting my workouts with time walking the treadmill at an incline. Gets my heart beating and breathing loosened up while not pounding my knees like running does. Moving forward I will keep my pace/distance the same, and work to increase the incline angle.

    Today's meals: Lunch - boneless buffalo chicken wings with rice, Dinner - soy chicken strips with buttered egg noodles

    Life analysis: Weighed myself after my workout, down about a pound and a half from last time I weighed. It tracks with being sick last week, eating and drinking almost nothing for three days between fever and sore throat, and another three of semi-limited eating before my throat felt normal again. Will see if my weight starts to creep back up again now that I'm eating/drinking normally once more, or if I can keep it where it is. In the past, lowering my weight cut down on my strength in the weight room, but I probably wasn't eating right while doing it before, so was losing muscle along with the fat. This time my lifts haven't been affected yet, so maybe I'm doing it better.

  • ninerbuff
    ninerbuff Posts: 46,179 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. Well new tires done and got the shock of my life when I went to fill up my gas tank.......$94. Guess I'll be trying to make sure trips I make are of importance now and walk more when I can.

    Cardio: walk- 30 minutes (150 calories)

    Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6

    Assessment: Panda Express for dinner. Was going to make steak and baked potatoes, but daughter attended a birthday party last night and I knew she wouldn't eat dinner at home.

  • nossmf
    nossmf Posts: 3,466 Member
    edited March 8
    Cardio: Incline treadmill walk - 1 mile (250 calories)

    Strength: Legs B

    Squat 4x10
    SLDL 3x10
    Leg Press 5x5
    Finisher Triset - Leg Extension, Leg Curl, Calf Extend 2x10

    Workout analysis: been a while since I loaded up the bar that heavy. Oddly enough, my legs could handle it, but my shoulders were objecting. Was scheduled to do hack squat, but my work gym doesn't have one, so I tried a different leg press machine, this one iso-lateral where each leg is loaded separate and moves independent. Rather awkward the first few sets.

    Today's food: Lunch - Subway, Dinner - Taco Tuesday