"TLFC" exercise and accountability support!

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  • nossmf
    nossmf Posts: 9,690 Member
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    Cardio: Elliptical, one hour, hills - 819 calories

    Food: Last night was Taco Tuesday
  • ninerbuff
    ninerbuff Posts: 48,683 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kickboxing class. Let's see if I can win this week. If so, then I have a slim chance to still compete for a playoff spot.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Taco Bell for dinner.
  • nossmf
    nossmf Posts: 9,690 Member
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    Weights: Upper Hypertrophy

    Incline Bench Press 3x5
    Machine Fly 3x12
    BB Row 3x10
    Pulldown 3x10
    Machine Lateral Raise 3x12
    Machine Curl <superset> Machine Pushdown 3x10
    Perloff Press 3x15sec

    Analysis: Backing off a set on hypertrophy day, from 4 sets to 3, see if that helps my elbow be more agreeable going forward.

    Food: Last night was BBQ pork chops with mashed potatoes
  • ninerbuff
    ninerbuff Posts: 48,683 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. Another long one. Day off tomorrow.

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

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

    Assessment Panera for dinner. Asian chicken salad.
  • ninerbuff
    ninerbuff Posts: 48,683 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Leg day!!! Hopefully can do some yard work today if not too hot.

    Cardio: Walk/jog- 260 calories

    Strength: Quads- leg press, front squats, hack squats, walking lunges. 4x15

    Assessment: Bonchon for dinner.
  • ninerbuff
    ninerbuff Posts: 48,683 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule today. 9ers need to win today to avoid going into the bye with a 3 game loss.

    Cardio Walking/jog- 30min (260 calories)

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

    Assessment: Carne Asada burrito for dinner.

  • ninerbuff
    ninerbuff Posts: 48,683 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kickboxing class tonight. 3 losses in a row going into the bye. I'm concerned now that our vaunted defense looks like swiss cheese now. Gonna be a long 2 weeks.

    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.

  • nossmf
    nossmf Posts: 9,690 Member
    edited October 2023
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    Weights: Lower Hypertrophy

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

    Analysis: Neglected to post this on Friday.

    Cardio: Shoveling snow - 45 minutes (Sunday)

    Food: Dinner - pot roast last night

    NFL: Now THAT was a satisfying win for my Broncos against our division rival Chiefs. Announcers kept going on the entire time about how the only possible explanation for the upset was how poorly the Chiefs were playing, not once propping up how well the Broncos came to play. But throughout the entire 16-game losing streak, there was only ever a single game which was a true blowout; the rest were all one-score margins, single play could reverse the winner, and often did. Going into our bye on a two-game win streak feels awful nice.
  • ninerbuff
    ninerbuff Posts: 48,683 Member
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    nossmf wrote: »
    Weights: Lower Hypertrophy

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

    Analysis: Neglected to post this on Friday.

    Cardio: Shoveling snow - 45 minutes (Sunday)

    Food: Dinner - pot roast last night

    NFL: Now THAT was a satisfying win for my Broncos against our division rival Chiefs. Announcers kept going on the entire time about how the only possible explanation for the upset was how poorly the Chiefs were playing, not once propping up how well the Broncos came to play. But throughout the entire 16-game losing streak, there was only ever a single game which was a true blowout; the rest were all one-score margins, single play could reverse the winner, and often did. Going into our bye on a two-game win streak feels awful nice.
    That was good to see. And hearing about all these announcers slamming Purdy over his interceptions forgot to mention he's still so young and even the best (Mahomes) got lit yesterday.

  • ninerbuff
    ninerbuff Posts: 48,683 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and kickboxing class this morning. We do close at 6pm instead of 11pm today due to Halloween. So I'll just go home and do some cardio.

    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: 9,690 Member
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    Weights: Upper Power

    Bench Press 5x5
    Cable Row 5x5
    DB Press <superset> DB Row 5x5
    Seated BB OHP 3x5

    Analysis: Had a revelation overnight when I realized that throughout my powerlifting days, when I didn't have problems with my elbows, I rarely if ever did isolation work on bis/tris, certainly never using heavy weights. So for the next few power days, I'm dropping off the arm work to see how my left elbow feels about the change.

    Food: Last night was baked chicken with noodles
  • nossmf
    nossmf Posts: 9,690 Member
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    FF: Went 2-2 this week (can there ever be a different result?). My best team sits 7-1 with a 4-game lead and six weeks to play, so feeling comfortable there, despite the fact I have no QB this week (both Lawrence and Wilson are on bye, and Kyler Murray is yet to return to duty). My team 4 is not feeling comfortable; I was 4-1 and feeling strong, until I lost Justin Fields, starting a 3-game losing streak despite being top-3 in scoring each week, just facing a top-2 team every time.

    Team 1: W (7-1)
    Team 2: W (5-3)
    Team 3: L (2-6)
    Team 4: L (4-4)

  • ninerbuff
    ninerbuff Posts: 48,683 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and my long day. After first shift since there's no school, I get an eye appointment to check my eyes for risk of cataracts.

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

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

    Assessment: Carne Asada burrito for dinner.

  • nossmf
    nossmf Posts: 9,690 Member
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    Weights: Lower Power

    Rack Pull 5x5
    BB Hip Thrust 5x5
    One-Leg Press 5x5
    Cable Crunch 4x10

    Analysis: In keeping with my theme from yesterday of dropping the peripheral lifts on power day, I dropped the leg curls and calf work, bumping up the leg press weight slightly to go from 3x8 to 5x5.

    Food: Last night was Papa Murphy's pizza
  • ninerbuff
    ninerbuff Posts: 48,683 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kickboxing class. Got some much needed sleep last night.
    My eye exam went fine and I could use some new glasses, but I don't really need them.

    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 yesterday.
  • nossmf
    nossmf Posts: 9,690 Member
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    Cardio: Elliptical, one hour, intervals - 819 calories

    Food: Last night was Sonic double burger (only place still open after watching my daughter's school jazz band perform at a local jazz club)
  • ninerbuff
    ninerbuff Posts: 48,683 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. Long day today. At least 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
    nossmf Posts: 9,690 Member
    Options
    Weights: Upper Hypertrophy

    Incline Bench Press 3x10
    Machine Fly 3x10
    BB Row 3x10
    Pulldown 3x10
    Face Pull 3x10
    Machine Lateral Raise 3x10
    Machine Curl <superset> Machine Pushdown 3x10 (both 3-second negatives)
    Perloff Press 3x15sec

    Analysis: Added face pulls for those rear delts, thanks in part to reading that thread of yours, @ninerbuff, about desk sitters and posture. Thanks to my military background I'd like to think I keep my posture fairly erect, but I should still be hitting them anyway.

    Food: Last night was home grilled hamburgers

  • ninerbuff
    ninerbuff Posts: 48,683 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Leg day!!! Taking my dad out for Bday today. Then later hopefully more cardio.

    Cardio: Walk/jog- 260 calories

    Strength: Quads- leg press, front squats, hack squats, walking lunges. 4x15

    Assessment: Panera for dinner.

  • nossmf
    nossmf Posts: 9,690 Member
    Options
    Weights: Lower Hypertrophy

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

    Analysis: Skipped farmer's carry, I feel it's not hitting my obliques in the way I'm wanting. Will have to think about it.

    Food: Dinner - hamburger and rice and sautéed mushrooms last night

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