"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,618 Member
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    Team 1: 0-2
    Team 2: 1-1
    Team 3: 1-1

    Two of my games depended on Cleveland D doing bad. They just edged me out by 3 points on one and I won the other by 10.

    But now I've lost Barkley. Luckily I picked up Moss last week before he played, BUT didn't start him. I likely will have to for a few weeks till Barkley comes back but I have Moss, Roshon, Gainwell as my back ups along with Gibbs as my starter. I hope these guys can pick up the slack or my receivers start doing more or it's going to be a long season.

  • ninerbuff
    ninerbuff Posts: 48,618 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and kickboxing class this morning. Losing in my money league, but 1-1 in the others.

    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: 48,618 Member
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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: Panda Express for dinner.



  • nossmf
    nossmf Posts: 9,464 Member
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    Tuesday:

    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 was a roast beef sandwich with chips and fruit
  • nossmf
    nossmf Posts: 9,464 Member
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    Cardio: Elliptical Hills - 1 hr (811 calories)

    Food: Tonight is homemade fried chicken with sweet potato casserole prior to my first of two graveyard shifts
  • ninerbuff
    ninerbuff Posts: 48,618 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kickboxing class. We got football tonight! Lol, however I may lose again after losing my number 1 draft pick to injury.

    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: 48,618 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. Great win by the 49ers last night after a slow start.

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

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

    Assessment Brocoli beef and rice for dinner.
  • nossmf
    nossmf Posts: 9,464 Member
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    Cardio: Elliptical Hills - 1 hr (821 calories)

    Food: Tonight is homemade pizza
  • ninerbuff
    ninerbuff Posts: 48,618 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Leg day!!! Pedicure and then 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: Popeye's for dinner.
  • ninerbuff
    ninerbuff Posts: 48,618 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule today. Hoping I can win this weekend in my main league. I'm projected not to though with Barkley going down.

    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.
  • nossmf
    nossmf Posts: 9,464 Member
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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

    Food: Dinner was block-party ribs, smoked
  • ninerbuff
    ninerbuff Posts: 48,618 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kickboxing class tonight. Got obliterated in every league. My money league I went up against McCaffrey and Mostert. Last night it was Davante Adams. And in my last league, Achane. It's not my year.

    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.

  • nossmf
    nossmf Posts: 9,464 Member
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    Weights: Lower Hypertrophy

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

    Food: Dinner - sautéed summer sausage with peas last night

    NFL: Played hooky from church so I could watch my Broncos get obliterated 70-20. My fantasy teams are faring slightly better, looks like I'll go 2-2, though could've been 3-1 if I'd played Achane in one league, but who knew THAT was coming?
  • nossmf
    nossmf Posts: 9,464 Member
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    Question for you, @ninerbuff... I've been doing suitcase DB carries to work my opposite-side obliques, but would I be better off simply doing farmer's carries with a DB in each hand?
  • ninerbuff
    ninerbuff Posts: 48,618 Member
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    nossmf wrote: »
    Question for you, @ninerbuff... I've been doing suitcase DB carries to work my opposite-side obliques, but would I be better off simply doing farmer's carries with a DB in each hand?
    Don't think it matters. You do have to balance more with suitcase, but you'd spend more time since you can only do one side at a time. Personally I think wood choppers are a more effective exericse.



  • ninerbuff
    ninerbuff Posts: 48,618 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and kickboxing class this morning. As mentioned, I got waxed in all my leagues this week. At least I get first waiver wire pick.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Chicken adobo for dinner.

  • nossmf
    nossmf Posts: 9,464 Member
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    ninerbuff wrote: »
    Personally I think wood choppers are a more effective exercise.

    I hit my abs from three directions on three different days: weighted crunches for the front, Perloff presses for anti-rotational, and suitcases for anti-leans. I would prefer swapping out suitcase carries for woodchoppers, but want to make sure I hit all three aspects of my abs.
  • nossmf
    nossmf Posts: 9,464 Member
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    FF: Went 2-2 this week thanks to not playing Achane in place of RB Rachaad White.

    Team 1: L (2-1)
    Team 2: W (1-2)
    Team 3: L (2-1)
    Team 4: W (2-1)

    Three teams sitting at 2-1 isn't a bad start I reckon, but things could rapidly get worse if I don't get Ekeler, Aaron Jones and Barkley back soon.
  • ninerbuff
    ninerbuff Posts: 48,618 Member
    Options
    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 rice for dinner.
  • ninerbuff
    ninerbuff Posts: 48,618 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: Panda Express for dinner.

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