"TLFC" exercise and accountability support!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF! Full schedule. So glad it's Friday. I need a break before Sunday after a restless night sleeping because I had a breakout of hives.

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

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

Assessment Pork loin and vegetables for dinner.

nossmf

Weights: Lower Power

Deadlift 5x5
BB Hip Thrust 3x5
One-Leg Press 3x8
Seated Leg Curl 3x8
Calf Extension 4x12
Cable Crunch 3x10

Food: Dinner - lasagna with side salad

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Leg day!!! Will just clean and get my oil changed today.

Cardio: Walk/jog- 260 calories

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

Assessment: Pork spareribs and vegetables for dinner.

ninerbuff

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: Panda Express for dinner.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! Full schedule. Kickboxing tonight and working on losing again.

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

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: Banged out 10 reps on my last set of bench presses (did 8 last time), was really on fire the whole workout.

Food: Lunch - peanut chicken with rice, Dinner - spaghetti with side salad (no dressing)

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! Full schedule and kickboxing class this morning. A little mild till the weekend when it's over 100 degrees again.

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

Weights: Lower Power

Deadlift 5x5
BB Hip Thrust 3x5
One-Leg Press 3x8
Seated Leg Curl 3x8
Calf Extension 4x12
Cable Crunch 3x10

Food: Dinner - Papa Murphy's pizza

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! Full schedule and my long day.

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

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

Assessment: Steak and vegetables for dinner.

nossmf

Cardio: Elliptical - one hour hills (800 calories)

Food: Lunch - spaghetti (no salad), Dinner - homemade fried chicken with sweet potato casserole

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! Full schedule and kickboxing class. Busy again today.

Cardio: Walk/jog- 260 calories

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

Assessment: McDonald's for dinner.

nossmf

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

Food: Dinner - chicken empanadas

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF! Full schedule. So glad it's Friday.

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

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

Assessment Homemade spaghetti for dinner.

nossmf

Cardio:

Grocery shopping - 90 minutes
Walking dog - 30 minutes

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: Thinking of swapping from my current 2x per week upper/lower to a different 4-day format: upper power, legs, push, pull. My legs develop just fine with once per week work, so splitting my upper hypertrophy day into push/pull days may let me do a few more exercises each week that I currently don't have the time to do.

Food: Dinner - Hamburger Helper stroganoff

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Leg day!!! Too hot today to go out. I'll just stay in and kick it at home.

Cardio: Walk/jog- 260 calories

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

Assessment: KFC for dinner last night.

nossmf

Cardio: Pulling weeds for an hour+, filled two enormous trash bags. Some of the stalks were so thick they required grasping with a deadlift stance to pull out.

Dinner: Homemade pizza

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Full schedule today. Hot again. Laundry and grocery shop today.

Cardio Walking/jog- 30min (260 calories)

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

Assessment: Sushi for dinner.

nossmf

I just realized, sometimes your posts have no signature line, sometimes they do. I was going to ask how you got the site to automatically include it, but now I'm thinking you just copy/paste when you think it useful.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! Full schedule and kickboxing tonight. And it's gonna be hot!


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

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

Food: Dinner - baked chicken with buttered egg noodles

Other: Nice new avatar image, @ninerbuff. Looking great!