"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,687 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule. Up and ready to start a new week!

    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 last night for dinner.
  • nossmf
    nossmf Posts: 9,718 Member
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    Weights: Upper Power

    Bench Press 5x5
    Cable Row 5x5
    DB Press <superset> DB Row 5x5
    DB OHP <superset> DB Shrugs 3x8
    Cable Pushdown <superset> Preacher Curl 3x8

    Analysis: Felt like a beast today!

    Food: Lunch - grilled steak with broccoli, Dinner - homemade chicken gyro (first time making it, wish me luck)

    Life: Grass isn't ready for mowing, but my rock beds have sprouted impressive collections of weeds. Spent an hour yesterday removing from one half of the front; tonight will get the other half, and sometime in the week to come I'll tackle the back.
  • ninerbuff
    ninerbuff Posts: 48,687 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and kickboxing class this morning. Suppose to heat up this week.

    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: 9,718 Member
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    Weights: Lower Power

    One-leg press 3x8
    Deadlift 5x5

    Analysis: Had to be in the office early this morning, only time to do half a workout. Normally I would prefer to do deadlifts first, but all 8 squat racks were in use when I got to the gym, literally just minutes after opening, so the leg press served as my warmup to allow me to skip some deadlift sets and get to working weight faster.

    Food: Lunch - stir-fried chicken and veggies with rice, Dinner - Taco Tuesday
  • ninerbuff
    ninerbuff Posts: 48,687 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and my long day. It's about to get really hot this week.

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

    Strength: biceps- barbell curls, preacher curls, cable curls 4x12,10,8,6

    Assessment: Ugh. Client brought me banana cream pie and I couldn't turn it down.

  • nossmf
    nossmf Posts: 9,718 Member
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    Yesterday:

    Cardio: Elliptical - one hour hills (820 calories)

    Food: Dinner - French toast, scrambled eggs, bacon
  • ninerbuff
    ninerbuff Posts: 48,687 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kickboxing class. Long day yesterday so I was beat. I sleep well though.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Homemade spaghetti for dinner.
  • ninerbuff
    ninerbuff Posts: 48,687 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. Starting to heat up already. Looking forward to starting July!

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

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

    Assessment Pizza for dinner
  • nossmf
    nossmf Posts: 9,718 Member
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    Yesterday:

    Weights: Upper Hypertrophy

    Incline Bench Press 4x12
    Incline DB Fly 3x12
    BB Row 4x10
    Pulldown 3x10
    Machine Lateral Raise 4x12
    DB Curl <superset> Lying DB Extend 3x10
    Perloff Press 3x15sec

    Food: Dinner - baked salmon with rice

  • nossmf
    nossmf Posts: 9,718 Member
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    Weights: Lower Hypertrophy

    Squats 4x15
    BB Step-Ups 3x12
    BB RDL 4x10
    Leg Extension 3x12
    Seated Leg Curl 3x12
    Calves Extend 4x12
    Suitcase Carry 3x40s

    Analysis: Been since May 26 since I last did this workout.

    Food: Lunch - KFC sandwich, Dinner - Tacos
  • ninerbuff
    ninerbuff Posts: 48,687 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Leg day!!! Super hot today. I'll treat myself by going to watch the Flash today.

    Cardio: Walk/jog- 260 calories

    Strength: Quads- leg press, safety squats, hack squats, walking lunges. 4x12,10,8,6

    Assessment:Pork loin and salad for dinner.
  • ninerbuff
    ninerbuff Posts: 48,687 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule today. Just laundry and a little grocery shopping today.

    Cardio Walking/jog- 30min (260 calories)

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

    Assessment: Had Mexican last night for dinner.

  • ninerbuff
    ninerbuff Posts: 48,687 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule. With the holiday tomorrow, my schedule is light today.
    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 last night for dinner.


  • nossmf
    nossmf Posts: 9,718 Member
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    Cardio: Pulling weeds 75 minutes

    Weights: Upper Power

    Bench Press 5x5
    Cable Row 5x5
    DB Press <superset> DB Row 5x5
    DB OHP <superset> DB Shrugs 3x8
    Cable Pushdown <superset> Preacher Curl 3x8

    Analysis: Finally made a life-long goal of hitting 5x5 bench at 225. Even pumped out 8 reps (with a spotter) for the final set. Roar! Hitting the gym at 10am on a holiday weekend wasn't my best move, though, as the place was PACKED and had to wait multiple times to get access to the benches I needed.

    Food: Dinner - chili (been percolating for hours, house smells delicious)

    Life: How was the Flash movie, @ninerbuff?
  • ninerbuff
    ninerbuff Posts: 48,687 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and kickboxing class this morning. Happy 4th of July!

    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.



  • ninerbuff
    ninerbuff Posts: 48,687 Member
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    nossmf wrote: »
    Cardio: Pulling weeds 75 minutes

    Weights: Upper Power

    Bench Press 5x5
    Cable Row 5x5
    DB Press <superset> DB Row 5x5
    DB OHP <superset> DB Shrugs 3x8
    Cable Pushdown <superset> Preacher Curl 3x8

    Analysis: Finally made a life-long goal of hitting 5x5 bench at 225. Even pumped out 8 reps (with a spotter) for the final set. Roar! Hitting the gym at 10am on a holiday weekend wasn't my best move, though, as the place was PACKED and had to wait multiple times to get access to the benches I needed.

    Food: Dinner - chili (been percolating for hours, house smells delicious)

    Life: How was the Flash movie, @ninerbuff?
    I liked the Flash. There were moments that I thought it was off with Ezra Miller, but Michael Keaton saved the movie for me.

  • ninerbuff
    ninerbuff Posts: 48,687 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and my long day. There's only about 8 people in the gym this morning at 5am. Usually there's about 25 to 30 working out at this time.

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

    Strength: biceps- barbell curls, preacher curls, cable curls 4x12,10,8,6

    Assessment: Spaghetti for dinner.
  • nossmf
    nossmf Posts: 9,718 Member
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    Cardio: Elliptical - one hour hills (800 calories)

    Food: Dinner - chicken fajitas

    Gym: I hit the gym 10am Monday, had to battle dozens of people competing for equipment. Hit the gym 5am today, there were maybe 5 or 6 people in the gym, total.
  • ninerbuff
    ninerbuff Posts: 48,687 Member
    Options
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kickboxing class.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Homemade hamburgers for dinner.

  • nossmf
    nossmf Posts: 9,718 Member
    Options
    Weights: Upper Hypertrophy

    Incline Bench Press 4x12
    Machine Fly 3x12
    BB Row 4x10
    Pulldown 3x10
    Machine Lateral Raise 4x12
    Machine Curl <superset> Machine Pushdown 3x10
    Perloff Press 3x15sec

    Analysis: The last couple workouts I've swapped out DB work for machine work on my isolations, specifically the fly's, curls and pushdowns. The fly's especially are FAR more intense when done with a machine, as DB fly's tend to lose tension on the pecs at the top of the movement, but the machine retains intensity through the entire range of motion. Been a while since I had DOMS in my chest, but that's exactly what's going on now, and I consider it a good thing.

    Food: Dinner - spicy peanut chicken with rice

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