"TLFC" exercise and accountability support!

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  • nossmf
    nossmf Posts: 8,990 Member
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    Cardio: Walking the dog - 60 minutes (250 calories)

    Strength: Pull Day

    Pullups 3 sets
    Cable Row 5x5
    Pulldown 4x10,8,6,4
    DB Shrugs 3x10
    DB Side Bend 3x10
    Side Plank 3x40s
    Preacher Curl 3x10,12,15

    Analysis: Due to going to work extra early, I had to move my workout to after work, which ended up being as the 5:00 crowd descended on the place and made it standing room only. ALL the BB stations were in use (bench, squat rack, Oly bars, etc) so I had to improvise a pull day using whatever came open.

    Food: Lunch - buffalo chicken strips with rice, Dinner - spaghetti with side salad
  • ninerbuff
    ninerbuff Posts: 48,508 Member
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    Happy Tuesday! Full schedule today and kbox class. Lucky for me Chubb had a good night! I won and am now 5-3 and in the top 6. Now I just have to hold my place to
    nossmf wrote: »
    Cardio: Walking the dog - 60 minutes (250 calories)

    Strength: Pull Day

    Pullups 3 sets
    Cable Row 5x5
    Pulldown 4x10,8,6,4
    DB Shrugs 3x10
    DB Side Bend 3x10
    Side Plank 3x40s
    Preacher Curl 3x10,12,15

    Analysis: Due to going to work extra early, I had to move my workout to after work, which ended up being as the 5:00 crowd descended on the place and made it standing room only. ALL the BB stations were in use (bench, squat rack, Oly bars, etc) so I had to improvise a pull day using whatever came open.

    Food: Lunch - buffalo chicken strips with rice, Dinner - spaghetti with side salad
    I'm still reeling from daylights savings time adjust.

  • ninerbuff
    ninerbuff Posts: 48,508 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kbox class this morning. Starting to get colder little by little. I'm having to jacket up and wear gloves during mid day now for yard duty.

    Cardio: walk- 30 minutes (200 calories)

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

    Assessment: KFC chicken sandwhich for dinner.
  • nossmf
    nossmf Posts: 8,990 Member
    edited November 2022
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    Strength: Push Day - Yesterday (Wednesday)

    Cable Twist In/Out 3x15
    Bench Press 5x5,4,4,4,7
    Incline Bench Press 4x12, 10, 6, 12
    Decline Cable Fly 3x10
    Seated OHP 3x10
    Cable Pushdown 3x10

    Abs: Obliques

    Perloff Press 3x15s
    Cable Woodchoppers (Low, Mid, High) 3x10

    Analysis: Felt strong, a good workout.

    Cardio: Elliptical - 1 hr (Today)

    Food: Dinner - spicy peanut chicken Thursday, Little Caesar's pizza Friday
  • ninerbuff
    ninerbuff Posts: 48,508 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. The good news for me is that there's no school today so no yard duty. Good thing too cause I'm kinda tired, so I'll be looking for nap as soon as I get home!

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

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

    Assessment: Wendy's for dinner. I haven't really cooked at all this week because it's just been me and my daughter.
  • ninerbuff
    ninerbuff Posts: 48,508 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Workout then just my regular cleaning today. Warriors won so I'm happy already.

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

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

    Assessment: Pho for dinner. So good too because it was cold outside.
  • nossmf
    nossmf Posts: 8,990 Member
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    Cardio: Elliptical - 5km hills (432 calories)

    Strength: Full Body

    Deadlifts 5x5
    Hack Squat 3x10
    DB Press <superset> DB Row 3x10
    DB Front Raise <superset> DB Side Raise <superset> DB Rear Lateral Raise 3x10
    DB Curls <superset> DB Extend 3x10

    Analysis: Had to go back three weeks to find the last time I did my full-body day.

    Food: Lunch - KFC chicken sandwich, Dinner - ranch chicken with sautéed red potatoes

    Fantasy Football: This could be a very rough week for me. Josh Allen may not play, same with Kyler Murray. In both cases, I have a superb backup QB, Joe Burrow...on bye. Oy, vey.
  • ninerbuff
    ninerbuff Posts: 48,508 Member
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    nossmf wrote: »
    Cardio: Elliptical - 5km hills (432 calories)

    Strength: Full Body

    Deadlifts 5x5
    Hack Squat 3x10
    DB Press <superset> DB Row 3x10
    DB Front Raise <superset> DB Side Raise <superset> DB Rear Lateral Raise 3x10
    DB Curls <superset> DB Extend 3x10

    Analysis: Had to go back three weeks to find the last time I did my full-body day.

    Food: Lunch - KFC chicken sandwich, Dinner - ranch chicken with sautéed red potatoes

    Fantasy Football: This could be a very rough week for me. Josh Allen may not play, same with Kyler Murray. In both cases, I have a superb backup QB, Joe Burrow...on bye. Oy, vey.
    Ouch. Luckily for me my best friend had a lousy night from DJ Moore again. But his Juggernaut of Saquon, Cook, Ken Walker and Jalen Hurts are the real problem.

  • ninerbuff
    ninerbuff Posts: 48,508 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule this morning. Will watch "Wakanda Forever" after work, then the 9er game.

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

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

    Assessment: Mediterrean food for dinner. It's been a long time since I've had Gyro. It was so good.

  • ninerbuff
    ninerbuff Posts: 48,508 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kickboxing tonight. Well the 9ers won and I watched "Wakanda Forever". I liked it. Especially the spin on Namor which was different than the original comic book version of him.

    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: Leftovers from Mediterrean the other night.

  • nossmf
    nossmf Posts: 8,990 Member
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    Workout: None. Busy morning; will get my Monday workout done Tuesday, and domino everything else down the road.

    NFL: Well, another week, another way for my Broncos to lose. I'm not a fair-weather fan who jumps off the bandwagon in favor of some other winning team, I'm a Bronco for life. But man, it feels like it's been forever since we were a winning team. At least we're keeping everything close, not getting blown out.

    Fantasy: Josh Allen played, Kyler Murray didn't, but my lack of a QB got offset by his Cooper Kupp getting zero points. A lot riding on MNF tonight...depending how it turns out, I could finish the week anywhere from 3-1 to 0-4.
  • ninerbuff
    ninerbuff Posts: 48,508 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. Well my opponent had Philly D and Hurts last night and did just enough to give me a loss last night. And while I'm in 6th place, the 7th and 8th place are within 10 points of total score with the same record. With 4 games left, I have to make sure I do well and win. I have Deshaun Watson on my bench, but he may not be back till week 13. May have to make some fast moves now.

    Cardio: walk- 30 minutes (150 calories)

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

    Assessment: Steak and rice last night. My weight is up a little from over the weekend, but I'll trim it back by week's end.
  • nossmf
    nossmf Posts: 8,990 Member
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    Strength: Leg Day

    Squats 4x20
    BB Step-Ups 3x10
    BB RDL 3x10
    BB Hip Thrust 3x10
    Seated Calf Raise 3x10

    Abs - Rectus Abdominus
    Cable Crunches 3x10
    Plank 3x90sec

    Analysis: Ironic. My knee's been bothering me a bit more than usual lately, but from the first set today my knee felt fantastic...until I was again idle during my commute to work. At which point (and ever since) my knee has again been grumpy. My elbow is playing hit-or-miss whether it's grumpy or fine, which has me seriously considering taking next week off from lifting entirely to heal up. Of course, knowing me, I'll still lift and just deal with it all, since both knee and elbow are pinging in the "hurt" category and not "injured" types of discomfort.

    Food: Lunch - spaghetti, Dinner - steak stir-fry with rice

    Fantasy Football: I think it's safe to say last night didn't go as most people expected the MNF game to progress. Unfortunately for me, Hurts went off per usual but did NOT bring AJ Brown along for the ride, so I ended up only going 1-3 on the week (and that one being the league where I had no QB as Kyler Murray sat out, go fig). This gives me records of 8-2, 6-4, and a pair of 3-7. If the playoffs started today, only my 8-2 team would be in, but each of the other three teams are still within two games of a playoff spot with four weeks to play, so anything can still happen.
  • ninerbuff
    ninerbuff Posts: 48,508 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and it's my long day. Just a regular long Wednesday schedule for me.

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

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

    Assessment: Popeye's chicken sandwich for dinner.
  • nossmf
    nossmf Posts: 8,990 Member
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    No workout for me today at the gym, happens when you forget to set your alarm clock. Will get my Tuesday workout done tomorrow (Thursday), and my Wednesday workout either Friday or Saturday, and my Saturday workout...sigh.

    I have been getting in daily walks with my daughter's dog after work, just haven't been recording them in this thread, but I probably should...this dog weighs near as much as I do, and every now and then decides my already-fast walking pace isn't fast enough so tries to pull me along.

    Lunch will be spicy peanut chicken with rice, dinner will be home grilled hamburgers.
  • ninerbuff
    ninerbuff Posts: 48,508 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kbox class this morning. Warriors lost another road game. They are 0-8 on the road now. Not good.

    Cardio: walk- 30 minutes (200 calories)

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

    Assessment: Chicken adobo for dinner.
  • nossmf
    nossmf Posts: 8,990 Member
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    Strength: Pull Day

    Pullups 3 sets
    BB Row 4x10
    BB Shrugs 3x10
    Machine High Row 5x5
    Preacher Curl 3x10, 12, 15

    Abs: Side
    DB Side Bend 3x10
    Side Plank 3x40sec

    Analysis: Work was sufficiently slow yesterday that I cut out early and hit the gym, making it before the 5 o'clock crowd. The way the BB rows were flying up I was thinking I need to increase the weight next time...until I loaded up for the shrugs and thought, wow, these are hurting my hands. That's when it hit me: the person before me left the 35# bar on the squat rack, not the 45# I had assumed it to be, so of course my rows were feeling light, because they actually were. Doh! A second note: I HATE side planks, body shaking like I have cerebral palsy or am 90 years old. Need to research alternatives.

    Food: Lunch - hamburger helper stroganoff, Dinner - pork schnitzel
  • ninerbuff
    ninerbuff Posts: 48,508 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. Just getting through this Friday and then NO SCHOOL all next week!

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

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

    Assessment: Chicken adobo and rice for dinner again. Weight is holding steady but hoping to lose a few more pounds before next Thursday's gala.

  • nossmf
    nossmf Posts: 8,990 Member
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    Cardio: Elliptical - 5km hills (426 calories)

    Strength: Push Day

    Cable Twist In/Out 3x15
    Bench Press 5x4
    Incline DB Press 3x12, 6, 10
    Decline Cable Fly 3x10
    Standing OHP 4x12, 10, 6, 12
    Cable Pushdown 3x15, 12, 12

    Abs: Obliques

    Perloff Press 3x15s
    Cable Woodchoppers (Low, Mid, High) 3x10

    Analysis: Work let out early due to a pending snowstorm yesterday, so I not only was able to get a workout in but did a double, with time on the elliptical first.

    Food: Dinner - grilled cheese and tomato soup (my daughter is getting her wisdom teeth removed today, so for the next few days we're serving very soft foods; tonight she gets soup which she can simply drink without chewing)
  • ninerbuff
    ninerbuff Posts: 48,508 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Workout then just my regular cleaning today. Warriors win at home but still no road wins. I have to do major cleaning today because my BIL and family are coming to stay with us Tuesday thru the Thanksgiving holiday.

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

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

    Assessment: Panda Express for dinner.

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