"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,529 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Going into city to meet up with someone.

    Cardio: walking around

    Strength: shoulders- shoulder press, dumbbell side laterals, high elbow rear pulls.

    Assessment: Ate a fusion Korean dinner.

  • ninerbuff
    ninerbuff Posts: 48,529 Member
    edited April 2023
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Went to SM Seaside city mall in Cebu and it was nice. So many US stores in there like Cinnabon, Dunkin Donuts, Krispy Kreme, etc. Had a good lunch.

    Cardio: walking

    Strength: chest- incline dumbbell chest press, machine chest press, dips. 4x10

    Assessment: Chicken fettuccine for dinner.

  • nossmf
    nossmf Posts: 9,089 Member
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    Cardio: Walking - 2 miles

    Lifting: Day 5 of Return to Lifting Following Layoff

    60% 1RM
    Bench 2x5
    Squat 2x5
    Pushdown 2x10

    Analysis: Upper body still felt like warmup weights, but it was nice doing two sets instead of just one. Squats felt like actual lifting, which was nice, though at this weight I'm normally doing sets of 20, not sets of 5.

    Food: Lunch - chicken strips with rice, Dinner - baked chicken with noodles

  • nossmf
    nossmf Posts: 9,089 Member
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    Cardio: Walking - 1.5 miles

    Lifting: Day 6 of Return to Lifting Following Layoff

    60% 1RM
    Deadlift 2x5
    Pulldown 3x10
    Preacher Curl 3x10

    Food: Lunch - Firehouse subs, dinner - chicken casserole
  • ninerbuff
    ninerbuff Posts: 48,529 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Humpday! A day of relaxing. I'm having such a great time here.

    Cardio: walking

    Strength: biceps- barbell curls, dumbbell curls. 4x10

    Assessment: McDonald's for dinner.

  • ninerbuff
    ninerbuff Posts: 48,529 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thursday! My second to last day here and trying to take in a little more before I leave back to US.

    Cardio: walking

    Strength: back- pulldowns, bent over barbell rows. 4x10

    Assessment: Korean buffet
  • nossmf
    nossmf Posts: 9,089 Member
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    Cardio: Grocery shopping - 2+ hrs pushing a laden cart around

    Lifting: Day 7 of Return to Lifting Following Layoff

    60% 1RM
    BB OHP 2x5
    Incline Bench Press 3x10
    DB Lateral Raise 3x10

    Analysis: Doing more sets is nice, but I'm still edgy to start actually pushing more weight. Ran into a lifting buddy who commented how much I'd slimmed down since he last saw me 4 months ago. I'm happy with how much slimmer my gut is, but less than thrilled my arms followed suit. Working to fix that second issue, though.

    Food: Lunch - KFC chicken sandwich, Dinner - steak with rice and stir-fried veggies
  • ninerbuff
    ninerbuff Posts: 48,529 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF! My last day here before leaving tonight.😞 I really enjoyed my time and know I could easily live here.

    Cardio: walking

    Strength: triceps- close grip bench, dumbell overhead extensions 4x10

    Assessment Korean BBq for dinner.

  • nossmf
    nossmf Posts: 9,089 Member
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    Lifting: Day 8 of Return to Lifting Following Layoff

    60% 1RM
    Squat 2x5
    Bench 2x5
    Preacher Curl 3x10

    Analysis: Looking forward to next week, when I get to do 3 sets at 70% of 1RM. Will actually feel like a lifting session then.

    Food: Sloppy Joe's
  • ninerbuff
    ninerbuff Posts: 48,529 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Spending all day flying back to California.

    Cardio: none

    Strength: none

    Assessment: I have a 9 hour layover in Korea.

  • nossmf
    nossmf Posts: 9,089 Member
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    And despite not doing anything but sit all day, you'll still be physically exhausted when you get home.

    Glad to hear it was a good trip, you needed it. Good luck facing the scale to see what kind of damage all that food did!
  • ninerbuff
    ninerbuff Posts: 48,529 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Spending all day flying back to California.

    Cardio: none

    Strength: none

    Assessment: I have a 9 hour layover in Korea.



  • ninerbuff
    ninerbuff Posts: 48,529 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Back to work! It feels great to be back where I love to be...........my gym!!!!

    Cardio Walking/jog- 30min (260 calories)

    Strength: none

    Assessment: Korean BBQ for dinner again.

  • nossmf
    nossmf Posts: 9,089 Member
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    Lifting: Day 9 of Return to Lifting Following Layoff

    70% 1RM
    Bench 3x5
    Squat 3x5
    Pushdown 3x8

    Analysis: Weights finally heavy enough to actually feel like a workout, albeit a short one. Felt strong, though the squats were admittedly heavier than I've lifted in over a year, as I was focusing on high-rep squat routines, not high-weight-low-rep like today. Next week calls for increasing the weight still further; definitely will on the bench, not decided if I will for the squat.

    Food: Lunch - steak with rice and stir-fried veggies, Dinner - fire-roasted hotdogs with s'mores

  • ninerbuff
    ninerbuff Posts: 48,529 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kickboxing tonight! Back at my routine and I can tell I slacked off because my workout was harder than usual.

    Cardio: Walk/jog- 260 calories

    Strength: shoulders- shoulder press, dumbbell side laterals, high elbow rear pulls, facepulls, cable side laterals 4x12,10,8,6

    Assessment: Sushi for dinner.

  • ninerbuff
    ninerbuff Posts: 48,529 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and kickboxing class this morning. I can feel the effects of being out 2 weeks of no instruction. My cardio was down a little and I feel it in my legs today.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Steak and salad for dinner.

  • nossmf
    nossmf Posts: 9,089 Member
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    Lifting: Day 10 of Return to Lifting Following Layoff

    70% 1RM
    Deadlift 3x5
    Pulldown 3x8
    Preacher Curl 3x8

    Analysis: I really need to develop the appropriate calluses for lifting soon. Those deadlifts simultaneously destroyed my hands while feeling great everywhere else.

    Food: Lunch - BBQ pork chops with sautéed red potatoes, Dinner - Taco Tuesday
  • ninerbuff
    ninerbuff Posts: 48,529 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule. Whew after a couple of weeks off, I'm feeling the soreness of my REGULAR workouts now that I'm back.

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

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

    Assessment: Pork loin and salad for dinner last night.
  • nossmf
    nossmf Posts: 9,089 Member
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    Cardio: Elliptical - one hour hills (800 calories)

    Analysis: Stayed up late helping wife with college, went to sleep coughing with the start of a cold, almost chucked my alarm clock across the room when it rang after only 4 hours sleep. But I guess I've developed a little bit of discipline, as I made it to the gym for cardio anyway. And since I'm in muscle-gain phase, not fat-loss, I got to eat back all those calories burned. With protein needs already met, I got to hit up the donut shop on the way to work.

    Food: Lunch - chicken strips with rice, Dinner - fried chicken with sweet potato casserole
  • ninerbuff
    ninerbuff Posts: 48,529 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kickboxing class this morning. Finally back into routine.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Pizza last night for dinner.

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