"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,709 Member
    edited January 7
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Driving on my way back to Norcal after bringing my daughter here to Socal for dance school. I'm gonna miss hugging her everyday. :(
    Cardio: Walk/jog- 260 calories


    Strength: None

    Assessment: Sushi for dinner last night.


  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Back to work for one more week before I leave to Philippines on Friday for two weeks.

    Cardio Walking/jog- 30min (260 calories)

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

    Assessment: Taco Bell last night for dinner.
  • justgirl81
    justgirl81 Posts: 246 Member
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    Sunday
    Workout: 10 mile run
    Weigh In: 108.2 lbs


    Goals:
    1. Reach 104.0lbs by 1/11/24
    2. Punch in 30 minutes early every day (be an Outstanding employee).
    3. Read Bible in order. Minimum 1 chapter every day starting with Genesis 1 (Today accomplished: Genesis 12)
    4. Rest body 8 consecutive hours in bed per day.
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Well my last week of work till I fly out to Philippines this Friday. Looking forward to just getting things done and teaching class tonight.

    Cardio: Walk/jog- 260 calories

    Strength: shoulders- shoulder press, dumbbell side laterals, high elbow rear pulls, facepulls, cable side laterals 4x15

    Assessment: McDonald's last night for dinner. Since my daughter is gone and ex is with her till Thursday, I'm not cooking tonight.
  • nossmf
    nossmf Posts: 9,838 Member
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    Weights: Upper Power

    Bench Press 5x5
    Cable Row 5x5
    Machine Decline Press 5x5
    Machine High Row 5x5
    Seated BB OHP 5x5
    Cable Woodchoppers 3x10 (High, Cross, Low)

    Food: Last night was chicken empanadas, a cookoff competition between me and my daughter-in-law. In a blind taste test, family preferred hers 3-1. Guess next time we have this meal, she can do all the cooking and I'll get the night off, lol.

    NFL: Broncos lost badly to finish the season 8-9, just missing the chance at a winning record for the first time in 8 years. Still, it's a 3-win improvement from last season. Gonna be a messy offseason as they figure out our future, possibly firing the QB, the GM, bringing it yet another new QB...
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and kickboxing class this morning. It's picked up a little bit, but nothing like a usual New Year's resolution that I've experienced in the past.

    Cardio: Walking/jog- 260 calories

    Strength: chest- incline chest press, machine flat bench, dips, machine flyes, cable crossovers. 4x15

    Assessment: Sushi for dinner.
  • nossmf
    nossmf Posts: 9,838 Member
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    Weights: Lower Power

    Rack Pull 5x5
    BB Hip Thrust 5x5
    One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
    Cable Crunch 4x10

    Food: Last night was sautéed sausage with au gratin potatoes.
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and my long day. A lot of sessions today to do....15

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

    Strength: biceps- barbell curls, preacher curls, cable curls 4x15

    Assessment: McNuggets for dinner.
  • justgirl81
    justgirl81 Posts: 246 Member
    edited January 10
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    Tuesday
    Workout: 8 mile crosstrainer
    Weigh In: 106.8 lbs


    Goals:
    1. Reach 104.0lbs by 1/21/24
    2. Punch in 30 minutes early every day (be an Outstanding employee).
    3. Read entire Bible in order. minimum 1 chapter daily (Today accomplished: Genesis 15-17)
  • nossmf
    nossmf Posts: 9,838 Member
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    Food: Last night was Papa Murphy's pizza. Today's lunch is a mish-mash of stuff, as I had no leftovers in the fridge and my day's too full of meetings to leave my desk at lunch, thus I get a protein shake, cheese and peanuts, some fruit. Not the most satisfying meal, but nutritionally it gets the job done.
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kickboxing class. Surprised this morning because they dismantled a lot of our equipent because although I knew we were doing renovation this morning, I didn't think it started till 7am. I got here at 5am and it's a shambles.

    Cardio: Walk/jog- 260 calories

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns, 4x15

    Assessment: Taco Bell for dinner. Tonight I leave for the Philippines for 2 weeks and celebrate my 60th bday there.

  • justgirl81
    justgirl81 Posts: 246 Member
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    Wednesday
    Workout: 6 mile crosstrainer, 2 mile walk
    Weigh In: 106.9 lbs


    Goals:
    1. Reach 104.0lbs by 1/21/24
    2. Punch in 30 minutes early every day (be an Outstanding employee).
    3. Read entire Bible in order. minimum 1 chapter daily (Today accomplished: Genesis 18+19)
    4. Spend 8 continuous hours in bed daily.
  • nossmf
    nossmf Posts: 9,838 Member
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    You still don't look that old, @ninerbuff, my friend. Will you be able to watch the 49ers playoff game?
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    ninerbuff wrote: »
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Got on flight to Taipei at midnight. On my way to Philippines for 2 weeks.

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

    Strength: none

    Assessment Airplane food for dinner.


  • justgirl81
    justgirl81 Posts: 246 Member
    edited January 12
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    Thursday
    Workout: 5 mile walk
    Weigh In: no weigh in

    Goals:
    1. Reach 104.0lbs by 1/21/24
    2. Punch in 30 minutes early every day (be an Outstanding employee).
    3. Read entire Bible in order. minimum 1 chapter daily (Today accomplished: reflection)
    4. Spend 8 continuous hours in bed daily.



    Friday
    Workout: 8 mile crosstrainer
    Weigh In: 106.8 lbs

    Goals:
    1. Reach 104.0lbs by 1/21/24
    2. Punch in 30 minutes early every day (be an Outstanding employee).
    3. Read entire Bible in order. minimum 1 chapter daily (Today accomplished: Matthew 1,2,3)
    4. Spend 8 continuous hours in bed daily.
  • nossmf
    nossmf Posts: 9,838 Member
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    Thursday:

    Weights: Upper Hypertrophy

    Incline Bench Press 3x10
    DB Bench Press 3x10
    BB Row 4x10
    Pulldown 3x10 (1 set each hands over, under, neutral-grip)
    Face Pull 3x10
    Cable Lateral Raise 3x10
    Preacher Curl 3x10 (3-second negatives)
    Cable Pushdown 3x10 (3-second negatives)
    Perloff Press 3x15sec

    Analysis: Found all the New Year's resolution peeps...they come to the gym at 3pm. Guess when I had to hit the gym?

    Food: Dinner was soy chicken with buttered egg noodles.

    Friday:

    Weights: Lower Hypertrophy

    Squats 4x15
    BB Step-Ups 3x12
    Leg Extension 3x12
    Lying Leg Curl 3x12
    Calves Extend 4x15
    Roman Chair Knee-Ups 4x15

    Food: Dinner was tacos.
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    nossmf wrote: »
    You still don't look that old, @ninerbuff, my friend. Will you be able to watch the 49ers playoff game?

    I have Directv where I recorded the game.
  • ninerbuff
    ninerbuff Posts: 48,709 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! First day in Philippines was great. Will go to the gym today.

    Cardio Walking/jog- 30min (260 calories)

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

    Assessment: Filipino food for dinner.

  • justgirl81
    justgirl81 Posts: 246 Member
    edited January 14
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    Saturday
    Workout: 10 mile crosstrainer
    Weigh In: 107.2 lbs
    Nutrition: way too many garbage carbs

    Goals:
    1. Reach 104.0lbs by 1/21/24
    2. Punch in 30 minutes early every day (be an Outstanding employee).
    3. Read entire Bible in order. minimum 1 chapter daily (Today accomplished: Gen. 20)
    4. Spend 8 continuous hours in bed daily.
  • justgirl81
    justgirl81 Posts: 246 Member
    Options
    Sunday
    Workout: 10 mile crosstrainer
    Weigh In: 108.2 lbs
    Nutrition: way too many garbage carbs... again :(

    Goals:
    1. Reach 104.0lbs by 1/21/24
    2. Punch in 30 minutes early every day (be an Outstanding employee).
    3. Read entire Bible in order. minimum 1 chapter daily (Today accomplished: Gen. 21)
    4. Spend 8 continuous hours in bed daily.

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