"TLFC" exercise and accountability support!
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Tuesday:
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: First time doing this workout in several weeks, and the DOMS has been intense the last 24 hours since.
Food: Dinner - spaghetti last night
NFL: First game is tonight, but alas, choir practice has higher priority for me, so will miss the game.
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Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. Lots of call outs today so not too busy, but still long hours on the clock.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment Pork chops for dinner.
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Great game by Detroit. Watched Gibbs slip and fall to miss a TD. But I have St. Brown in another league and he scored.
Plus a loss by KC is great to me.0 -
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
Food: Whataburger Double Meat for dinner last night.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Leg day!!! Clean the house today so I can just sit back and watch football all day Sunday.
Cardio: Walk/jog- 260 calories
Strength: Quads- leg press, front squats, hack squats, walking lunges. 4x12,10,8,6
Assessment: Pho for dinner.0 -
Hey gang,
I like myself unconditionally!
Happy weekend! Full schedule today. FOOTBALL is back!!!!! I'll be vegging out in front of the TV all day!
Cardio Walking/jog- 30min (260 calories)
Strength: Hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6.
Assessment: Popeye's chicken sandwich for dinner.
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Saturday:
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 is Pizza Hut so I can watch football without cooking.
NFL: Blasted kicker cannot make an extra point, cost the Broncos the game. Never realized how spoiled we were with Jason Elam back in the day. Meanwhile, my trainee is from the Bay Area, so he considers himself a fan of both the Niners and the Raiders. He's going to be intolerable tonight. Sigh...0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kickboxing class tonight. Football was off the hook yesterday!!!! I'm losing in two of my leagues and won one yesterday.
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 last night.
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Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule and kickboxing class this morning. Ugh, I had Tyler Bass kicking and in one league a field goal I would have won and if it was a 50+ yarder I would have won in the other.
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.
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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: Homemade spaghetti for dinner.
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Cardio: Walking around Coors Field while I take my wife to her first professional baseball game as a belated birthday present
Food: 12-hr Chili last night (as in brewed early morning, then stir and percolate all day before eating in late evening)
FF: Went 3-1 this past week, might have been 4-0 if Josh Allen had actually played like Josh Allen. Unfortunately, in one league I may have lost both Austin Ekeler and Aaron Jones, both starting RB's, to injury, so that 1-0 start is gonna disappear really quick...0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! Full schedule and kickboxing class. Might suck tonight because I don't think our gym reupped on Prime Video, so I won't be able to see the game with the exception of the 4th quarter.
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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So I picked up Puka Nicua and Roshon Johnson, but may likely leave them on the bench till bye weeks.0
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Cardio: Power-walk with dog, 30 min
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 was chicken strips with rice, something small since I was dealing with baseball stadium food poisoning after what was probably a bad burger earlier in the day. Went from feeling normal to sick as a dog in under an hour, threw up as soon as I got home and laid down for an hour nap, got up feeling fully normal again, just a tad on the weak side. So I ate a light meal, went to bed early, and woke up this morning feeling like a million bucks, rarin' to hit the gym. Had to back off the weights about 5%, but otherwise got all my sets/reps in, and appetite today has been normal.
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Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. Long day today. Looking forward to a day off.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.
Assessment Pork chops for dinner.
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Hey gang,
I like myself unconditionally!
Happy weekend! Leg day!!! After working out this morning, I'm taking a peer to go to my dad's house because he's going to buy my brother's old car. The money will help my niece after her father died.
Cardio: Walk/jog- 260 calories
Strength: Quads- leg press, front squats, hack squats, walking lunges. 4x12,10,8,6
Assessment: McDonald's for dinner. I was too tired to do any cooking and didn't feel like waiting at a restaurant to eat.
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Hey gang,
I like myself unconditionally!
Happy weekend! Full schedule today. Hopefully win in my other 2 leagues today to be 1-1
Cardio Walking/jog- 30min (260 calories)
Strength: Hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6.
Assessment: Pho for dinner.0 -
Friday:
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: First time doing this workout in several weeks, and the DOMS has been intense the last 24 hours since.
Food: Dinner - French dip sandwiches with baked fries last night0 -
Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule and kickboxing class tonight. If Cleveland D isn't great tonight, I can win at least 2 of my leagues. I need then to score less than 10 points tonight.
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 last night.
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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
Food: Little Caesar's last night during NFL.
FF: Went 2-2 this week thanks to losing both Aaron Jones and Austin Ekeler.
Team 1: W (2-0)
Team 2: L (0-2)
Team 3: W (2-0)
Team 4: L (1-1)
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