"TLFC" exercise and accountability support!

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! Full schedule today and kbox class. It was a rough day for me and family, but now I'm in my happy place at the gym where I feel good and safe.

Cardio: walk- 30 minutes (150 calories)

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

Assessment:Pork chops and vegetables for dinner.

nossmf

Cardio: Walking - 1 hr

Food: Lunch - sweet and sour pork with rice, Dinner - chili

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! A week after my back strain, all is well so far. Thankful I know how to rehab correctly and did all the right things to get back. I'm lifting, but nothing heavy.

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

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

Assessment:Chinese food for dinner last night.

nossmf

Cardio: Walking - one hour

Food: Lunch - Little Caesar's, Dinner - chicken strips and rice

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! Full schedule and kickboxing class. My last day here till my trip tomorrow. Surreal because it's been over a decade that I've done anything on just my own. Flying to the Philippines tomorrow for 2 weeks.

Cardio: walk- 30 minutes (200 calories)

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

Assessment: Steak and salad for dinner.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF! I fly out at 7am this morning from SFO. Then to Seattle, Korea, then Philippines. I'll spend all day on the planes today. Ugh, I hate plane food.

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

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

Assessment Korean fried chicken for dinner.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Spending all day flying to Philippines.

Cardio: none

Strength: none

Assessment: I hate airplane food

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! First full day in Cebu. Hot as hell.

Cardio none

Strength: none

Assessment: pho for dinner.

nossmf

Cardio: Walking - 1.5 miles

Lifting: Day 1 of Return to Lifting Following Layoff

50% 1RM
Bench 1x5
Squat 1x5
Pushdown 2x12

Analysis: Entire thing, including slow warmup and super slow reps, took between 15-20 minutes, ended feeling like I'd just been teased. But the program is designed to reintroduce to lifting, work up in weight, sets and reps over the course of 4 weeks, and not leave the lifter crippled with DOMS. Good news is that my elbow and grip felt great, and while my arms were admittedly slightly shaky due to the super-slow reps, my legs felt strong and completely unfazed by the layoff, likely due to how heavily they got used doing tons of cardio.

Food: Lunch - burger and fries, Dinner - stroganoff

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! I fly out to Boracay this morning to spend 4 days on a beautiful island with white sands.

Cardio: walking around

Strength: shoulders- TRX workout

Assessment: Grilled salmon salad for dinner.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! So beautiful but hot. Still getting used to humidity.

Cardio: walking

Strength: chest- TRX workout

Assessment: Seafood for dinner

nossmf

Humidity, and the change in time zones, I reckon.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! Having a great time! Pedicure and the parade sailing later.

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

Strength: biceps- TRX curls

Assessment:Chinese food for dinner.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! Today I go speedboating
ATV, and ziplining after a great day of parasailing

Cardio: walking

Strength: back- TRX workout

Assessment: Pizza fir dinner.

nossmf

Cardio: Walking - 1.5 miles

Lifting: Day 2 of Return to Lifting Following Layoff

50% 1RM
Deadlift 1x5
Pulldown 2x12
Preacher Curl 2x12

Analysis: No problems with grip when pulling at 50%.

Food: Panda Express

nossmf

Cardio: Snow shovel - 15 minutes

Lifting: Day 3 of Return to Lifting Following Layoff

50% 1RM
BB OHP 1x5
Incline Bench Press 2x12
DB Lateral Raise 2x12

Analysis: Went to bed with grass starting to change color, woke up to six inches of snow which I had to shovel before I could get out of the driveway. Lightweight stuff, didn't take long, but still had me rolling my eyes.

Food: Baked chicken with buttered noodles

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF! I fly back to Cebu from Boracay this morning. I don't want to leave.😪

Cardio: walikg

Strength: triceps- TRX workout

Assessment OMG I ate so much good Filipino food.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Back in Cebu till Saturday! Not sure what I want to do.

Cardio: Walking

Strength: quads- leg extensions, sqats 4×10

Assessment: Had a good dinner at the hotel yesterday evening.

nossmf

Lifting: Day 4 of Return to Lifting Following Layoff

50% 1RM
Squat 1x5
Bench 1x5
Preacher Curl 2x12

Analysis: Week one is done, no lasting soreness. Up 3 pounds from two weeks ago, all of it water from taking creatine for the first time. Waist line the same, mirror looks great, and no matter how much water I'm drinking I still feel parched.

Food: Sonic burger

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Happy Easter! I'll be chilling today but maybe check out parts of the city.

Cardio walking

Strength: hamstrings- seated leg curls, stiff legged deadlines 4×10

Assessment: Fried chicken and shrimp for dinner.