"TLFC" exercise and accountability support!

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  • nossmf
    nossmf Posts: 9,773 Member
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    Welcome, @Veta2018! I miss logging in for a few days, come back to a new poster.
  • nossmf
    nossmf Posts: 9,773 Member
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    Friday: No workout, had to work shift to cover for a coworker who was in an auto accident. He survived; his car didn't.

    Yesterday (Monday):

    Weights: Upper Power

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

    Analysis: Worked all weekend, so boss told me to take Monday off. Decided to sleep in and hit the gym well-rested, but apparently so did half the city, considering how packed the place was!

    Today:

    Weights: Lower Power

    Rack Pull 5x5
    BB Hip Thrust 5x5
    One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x12
    Cable Crunch 4x10

    Analysis: Think I need to add another warmup rep or two for the rack pulls. Sets 1-2 were a grind, but by the time I got to set 3 and beyond I was moving well.

    Food: Last night was homemade pizza while watching my Broncos beat the Bills! Three wins in a row, how long has it been since I could say that?

  • nossmf
    nossmf Posts: 9,773 Member
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    FF: Went 2-2 this week, per contractual requirement (or so it feels). Had a chance to go 4-0, had Buffalo played up to its usual high-flying offensive numbers, but ya know what, I'll gladly accept the fantasy losses in exchange for my real-life Broncos winning!

    Team 1: L (7-3) (back-to-back losses is a little concerning)
    Team 2: W (7-3)
    Team 3: W (4-6)
    Team 4: L (4-6) (was 4-1, but now have dropped 5 straight...when will it end???)
  • Veta2018
    Veta2018 Posts: 636 Member
    edited November 2023
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    Cardio:I did 10min warm-up, 10 min upper body, 10 min. lower body, 10 min. Abs & Core, 10 min. HIIT, 10 min stretch. Total of 60 min. burning 312 calories. Then, one minute plank hold and 50 sit-ups.
    Strength: I completed 3 sets of 10 – Standing, lower body with 5 pound dumbbell.
    Squats,
    Deadlifts,
    Lunges,
    Side Step Squats,
    Deadlifts,
    Reverse Lunges,
    Sumo Squats.
    Assessment: I stayed within my nutrition goals without using calories burned and drank 67 oz. of water.
  • ninerbuff
    ninerbuff Posts: 48,695 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and my long day. Got up earlier today because I went to bed at like 9:30pm.

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

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

    Assessment: Pizza for dinner.

  • nossmf
    nossmf Posts: 9,773 Member
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    Cardio: Elliptical, one hour, intervals - 819 calories

    Analysis: Ahh, my last cardio day during a cut phase. Next week begins my bulk phase, so will have lots more energy to burn. (Wait, this bulk phase coincides with Thanksgiving, Christmas and such? How amazing a coincidence!)

    Food: Last night was steak stir fry with rice and veggies
  • ninerbuff
    ninerbuff Posts: 48,695 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kickboxing class. Long day today.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Beef fried rice for dinner.

  • nossmf
    nossmf Posts: 9,773 Member
    edited November 2023
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    Weights: Upper Hypertrophy

    Incline Bench Press 3x10
    Machine Fly 3x10
    BB Row 3x10
    Pulldown 3x10 (1 set each hands over, under, neutral-grip)
    Face Pull 3x10
    Machine Lateral Raise 3x10
    Machine Curl <superset> Machine Pushdown 3x10 (both 3-second negatives)
    Perloff Press 3x15sec

    Food: Last night was pork parmagiana
  • ninerbuff
    ninerbuff Posts: 48,695 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. Starting to get used to staying much longer for work at the gym in the mornings.

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

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

    Assessment Panera Asian salad for dinner.

  • nossmf
    nossmf Posts: 9,773 Member
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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

    Food: Dinner - Panda Express last night (school fundraiser for my daughter)
  • ninerbuff
    ninerbuff Posts: 48,695 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Leg day!!! Raining today so I'll stay in and just clean the house.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Popeye's chicken sandwich for dinner.
  • SummerSkier
    SummerSkier Posts: 4,901 Member
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    @ninerbuff I cannot believe that this thread has been going strong daily since 2011 Aug. This and maybe some of the NSV posts have got to be the most consistent I have ever seen on MFP. I only recently started doing a little bit of strength training (using videos on u tube) so I don't really qualify for the thread but thought I would stop by and CONGRATULATE EVERYONE ON HERE!!! 👏👏👏👏👏💪💪💪💪💪💖💖💖💖💖
  • nossmf
    nossmf Posts: 9,773 Member
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    Nonsense, @summerskier! If you're actively doing ANYTHING at ANY LEVEL of ability to get better, you qualify for this thread! Doesn't even have to necessarily be traditional workouts. To whit:

    Cardio/Strength: Relocating furniture around the house on my wife's whim for several hours

    Food: Chili last night
  • ninerbuff
    ninerbuff Posts: 48,695 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule today. 9ers on at 1pm so I'll be home to watch the game after work.

    Cardio Walking/jog- 30min (260 calories)

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

    Assessment: Taco Bell for dinner.
  • ninerbuff
    ninerbuff Posts: 48,695 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kickboxing class tonight. 9ers won and Seacocks lost. And holy *kitten*, what's up with the Broncos! 4 game win streak!

    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: Shrimp pad thai for dinner.
  • nossmf
    nossmf Posts: 9,773 Member
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    Weights: Upper Power

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

    Analysis: Had to wait for a bench to open, saw a guy get multiple reps at 365. Tried to complement him, he was angry that he "should be at 405 by now."

    Food: Last night was crock pot chicken alfredo

    NFL: Do you realize how long it's been since my Broncos had a 4-game win streak? Maybe not a big deal for you 9ers, since you had a 5-game streak just this year already, but it's been 7 YEARS for me!

    FFL: One confirmed win, the other three all to be determined by MNF in tight contests. Didn't help my cause to lose Aaron Jones and Devon Achane... again...

  • ninerbuff
    ninerbuff Posts: 48,695 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and kickboxing class this morning. Can't believe that missed catch by Valdes-Scantling. Was hoping for a Chiefs win so that if 9ers win this Thursday, they would face the Eagles for number seed game.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Fish and other leftovers from weekend party that ex brought home.



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  • ninerbuff
    ninerbuff Posts: 48,695 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and my long day. Calm before the storm. After work I'll have to pick up flanken short ribs for our Thanksgiving potluck tomorrow.

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

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

    Assessment: Dinaguan and rice for dinner.

  • nossmf
    nossmf Posts: 9,773 Member
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    FF: Almost had a result other than 2-2, but alas, MNF tanked me when A.J. Brown did absolutely nothing. Oh, well.

    Team 1: W (8-3) (clenched playoff spot)
    Team 2: L (7-4) (have a playoff spot atm, need to keep it)
    Team 3: L (4-7) (theoretically can still make playoffs)
    Team 4: W (5-6) (snapped the 5-game losing streak, one game back of playoff spot)
  • ninerbuff
    ninerbuff Posts: 48,695 Member
    Options
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Happy Thanksgiving! Family party after I get off work! GO 9ERS!!!!!

    Cardio: Walk/jog- 260 calories

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

    Assessment: Had a "clean meal" due to a peer's mother bringing us prepped food.

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