"TLFC" exercise and accountability support!
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One of my leagues
Trevor Lawrence
Chris Olave
Drake London
Bijon Robinson
Tony Pollard
Evan Engram
Rhomandre Steven
DEN
Young Wei Koo
Diontae Johnson
James Cook
Antonio Gibson
Jalen Warren
Skyy Moore
Nico Collins0 -
Weights: Upper Power
Bench Press 5x5
Cable Row 5x5
DB Press <superset> DB Row 5x5
Seated Smith OHP <superset> BB Shrugs 3x8
Cable Pushdown <superset> Preacher Curl 3x8
Analysis: Full night sleep, figured I'd try the heavy day again. Got through the entire workout this time. Had to cut the preacher curl weight in half, though, as the preacher machine was broken so I used the free weight preacher station instead, and the stabilizer muscles objected mightily.
Food: Spaghetti with side salad last night
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I'm not impressed with Drake London, but others are. Strong team except for WR, IMHO.0
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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: McDonald's for dinner.
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Weights: Lower Power
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 3x8
Seated Leg Curl 3x8
Seated Calf Extension 4x12
Cable Crunch 4x10
Food: Dinner last night was leftover honey chicken and rice.
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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: Steak and vegetables for dinner.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. Long day today. Will nap later.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment Leftovers for dinner.
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Hey gang,
I like myself unconditionally!
Happy weekend! Leg day!!! Clean the house today. Getting my draft cheat sheets ready for tomorrow.
Cardio: Walk/jog- 260 calories
Strength: Quads- leg press, front squats, hack squats, walking lunges. 4x12,10,8,6
Assessment:Homemade hamburger for dinner.
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Cardio Thursday: One hour elliptical hills, RPE 6, 700 calories
Cardio Saturday: One hour elliptical hills, RPE 7, 750 calories
Analysis: If the machine is to be believed, I'm burning almost as many calories at RPE 7 using moderate intensity hills the entire time, as I used to with RPE 9 and hills which varied from low to high intensity and back again.
Food: Stir-fried steak with veggies and rice last night0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Full schedule today. Laundry and grocery shopping.
Cardio Walking/jog- 30min (260 calories)
Strength: Hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6.
Assessment: Dinaguan and rice for dinner.
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Hey gang,
I like myself unconditionally!
Happy Monday and Labor day! No class or clients in the evening since we close at 4pm 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: Pizza last night as I did my fantasy football draft.
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So here's my team for my money league
Trevor Lawrence
Calvin Ridley
Diontae Johnson
Saquaon Barkely
Jamir Gibbs
Juwan Johnson
Tyler Bass
DEN
Jahan Dotson
Jordan Addison
Jaylen Warren
Elijah Moore
Kenneth Gainwell
Derek Carr
Overall I'm happy that I got 6 guys I targeted. But the first round I got sniped by my BIL (whom I just added back this year after someone bolted) in the 2st round where I was targeting Bijon Robinson0 -
I can hang with that team.0
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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: Hadn't realized going in that I haven't done this workout in over 3 weeks, but I could tell by the third set how true that was!
Food: Dinner was breakfast (French toast, scrambled eggs, bacon)0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule and kickboxing class this morning. Also my annual physical checkup.
Cardio: Walking/jog- 260 calories
Strength: chest- incline chest press, machine flat bench, dips, machine flyes, cable crossovers. 4x12,10,8,6
Assessment: KFC for dinner last night.0 -
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: Homemade spaghetti for dinner.
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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: Panda Express for dinner.
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