"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,909 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Watched the 9er game at 9am here. I was stressed the whole game. But they won.

    Cardio: Walk/jog- 260 calories

    Strength: None

    Assessment: Chicken for dinner.



  • ninerbuff
    ninerbuff Posts: 48,909 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! I'm in Cebu City the next week. Getting some dual citizenship paperwork done.

    Cardio: Walk/jog- 260 calories

    Strength: shoulders- side lateral raises 4x15

    Assessment: Ate BBQ pork last night.

  • justgirl81
    justgirl81 Posts: 360 Member
    Sunday
    Workout: 8 mile run
    Weigh In: 108.4lbs
    Nutrition: day 2 caffeine reduction: stuck to 2 doses caffeine

    Goals:
    1. Reach 104.0lbs by 1/21/24 (bummer, failed, must readjust to 2/7/24)
    2. Punch in 30 minutes early every day (be an Outstanding employee).
    3. Read entire Bible in order (Old and New Testaments). minimum 1 chapter daily (Today accomplished: Matt 8)
    4. Transition to 100% paleo: veggies, protein, fats
  • NVR2OLD1961
    NVR2OLD1961 Posts: 28 Member
    1/19/24 4:15AM WORKOUT

    CARDIO:
    Not today

    CORE:
    Cable crunch 7 X 20

    STRENGTH:
    Bench press 4 X 12
    Forearm squeeze 5 X 30
    Tricep rope extension 4 X 15
    Lateral dumbbell raise 4 X 15
    Cable pull-down 5 X 20

    GOALS:
    Stay under 1,500 calories/day

    NOTES:
    Saturday & Sunday - rest day
  • nossmf
    nossmf Posts: 10,896 Member
    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)

    Analysis: Got the full 5x5 for the second week in a row, but figure I'll just stay where I'm at on bench for another couple weeks, increase start of February by 5# rather than the 10# jumps I've been doing.

    Food: Last night was meatloaf with mashed potatoes, the night before was a poor attempt at making Japanese chicken katsu.
  • ninerbuff
    ninerbuff Posts: 48,909 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Just checking out the city of Cebu while I'm here the next few days.

    Cardio: Walking/jog- 260 calories

    Strength: chest- incline pushups, pushups 4x15

    Assessment: Pork barbecue and rice for dinner.

  • justgirl81
    justgirl81 Posts: 360 Member
    Monday
    Workout: 8 mile crosstrainer
    Weigh In: 108.0 lbs
    Nutrition: day 3 caffeine reduction: 4 doses caffeine (still less than 5)

    Goals:
    1. Reach 104.0lbs by 1/21/24 (bummer, failed, must readjust to 2/7/24)
    2. Punch in 30 minutes early every day (be an Outstanding employee).
    3. Read entire Bible in order (Old and New Testaments). minimum 1 chapter daily (Today accomplished: Matt 9)
    4. Transition to 100% paleo: veggies, protein, fats
  • NVR2OLD1961
    NVR2OLD1961 Posts: 28 Member
    1/23/24 4:15AM WORKOUT

    CARDIO:
    Stationary bike 6mi 0:24:54

    CORE:
    Sit up 5 X 20

    STRENGTH:
    Seated cable rows 6 X 12
    Cable shrug 4 X 20
    Bicep curl (cable) 4 X 15
    Forearm cable curls 4 X 15
    Lateral dumbbell raise 5 X 15


    GOALS:
    Stay under 1,500 calories/day
    1/22/24 = 1,238

    January workout 22 days minimum - 18 completed

    NOTES:
    On track to meet goals
  • nossmf
    nossmf Posts: 10,896 Member
    Weights: Lower Power

    Rack Pull 5x5
    BB Hip Thrust 5x5
    One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
    Roman Chair Knee-Ups 4x20

    Analysis: Swapped days for the cable crunches and the knee-ups, since the Roman chair is right next to the leg press for Tuesday's workout and the cable crunch is right next to the leg curl machine for Friday's workout.

    Food: Last night was homemade chicken gyros with baked tater tots
  • ninerbuff
    ninerbuff Posts: 48,909 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Going out to the "country" to visit relatives.

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

    Strength: biceps- close grip pull-ups 4×15

    Assessment: Pork sisig and sinigang for dinner.

  • NVR2OLD1961
    NVR2OLD1961 Posts: 28 Member
    1/24/24 4:00AM WORKOUT

    CARDIO:
    Stationary bike 6mi 0:24:02

    CORE:
    Leg raise 5 X 20

    STRENGTH:
    Squat 4 X 12
    Deadlift 4 X 10
    Calf raise 4 X 15
    Bulgarian split squat 4 X 15

    GOALS:
    Stay under 1,500 calories/day
    1/23/24 = 1,244

    Lose 15 pounds - down 4.4

    January workout 22 days minimum - 19 completed

    NOTES:
    On track to meet goals
  • nossmf
    nossmf Posts: 10,896 Member
    Workout: None. Wednesday is my rest day.

    Food: Last night was breakfast for dinner: French toast, scrambled eggs, bacon.
  • justgirl81
    justgirl81 Posts: 360 Member
    Tuesday
    Workout: 8 mile crosstrainer
    Weigh In: 107.7 lbs
    Nutrition: day 4 caffeine reduction: 4 doses caffeine (still less than 5)

    Goals:
    1. Reach 104.0lbs by 1/21/24 (bummer, failed, must readjust to 2/7/24)
    2. Punch in 30 minutes early every day (be an Outstanding employee).
    3. Read entire Bible in order (Old and New Testaments). minimum 1 chapter daily (Today accomplished: reviewed Matt 9)
    4. Transition to 100% paleo: veggies, protein, fats
  • justgirl81
    justgirl81 Posts: 360 Member
    edited January 24
    Great job NVR! How do you stick to such low calories? I'm trying to be as disciplined as you brother! I applaud your progress. :smile:
  • NVR2OLD1961
    NVR2OLD1961 Posts: 28 Member
    @justgirl81
    Thanks for the compliment, much appreciated!
    I’ve learned what foods work for me to curb the hunger feelings. M-F I stick to a typical eating routine. I drink a ton of water to help feel full throughout the day. I avoid as much empty carbs as possible. On weekends I do not track my food but I do try to be mindful of what I’m eating. I just refuse to give in to the temptation for the foods that will hinder my plan. All that said -
    I also applaud your dedication to be in the Word on a daily basis. It is encouraging and convicting so thank you for putting that goal out there for us to see, very commendable Sister!
  • nossmf
    nossmf Posts: 10,896 Member
    Glad to see BOTH of you still posting here! Keep it up! @ninerbuff had this thread going for years before I joined, several people have come and gone (both before and after I joined). Most of the time it's just the two of us posting (or just Niner on weekends, he's a beast lol). Be great if you kept up with us for the long haul!
  • NVR2OLD1961
    NVR2OLD1961 Posts: 28 Member
    nossmf wrote: »
    Glad to see BOTH of you still posting here! Keep it up! @ninerbuff had this thread going for years before I joined, several people have come and gone (both before and after I joined). Most of the time it's just the two of us posting (or just Niner on weekends, he's a beast lol). Be great if you kept up with us for the long haul!

    That’s the plan for me. I hope to live it out. I was on MFP before but got off for sometime. I came back to track my food to shed a few pounds. When I found this thread I liked the no frills, low key vibe. I hope to be an encouragement to others as each of you are to me. ninerbuff’s commitment to this thread is an inspiration for sure!!!
  • ninerbuff
    ninerbuff Posts: 48,909 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Just chilling after a 3 hour bus ride back to Cebu city.

    Cardio: Walk/jog- 260 calories

    Strength: back- pullups 4x15

    Assessment: Pork barbecue and rice for dinner.

  • NVR2OLD1961
    NVR2OLD1961 Posts: 28 Member
    1/25/24 2:30AM WORKOUT

    CARDIO:
    Stationary bike 5mi 0:21:37

    CORE:
    Figure 8 5 X 20

    STRENGTH:
    Face Pull 4 X 20
    Seated Military Press 4 X 15
    Lateral Dumbbell Raise 4 X 20
    Arnold Press 4 X 12

    GOALS:
    Stay under 1,500 calories/day
    1/24/24 = 1,207

    Lose 15 pounds - down 4

    2024 workout 256 days = 70%
    January - 20 completed

    NOTES:
    Worked out 1 hr earlier to adjust work schedule.
    Adjusted my workout goal to reflect entire year.
  • nossmf
    nossmf Posts: 10,896 Member
    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 (5-second negatives)
    Perloff Press 3x15sec

    Food: Dinner was Little Caesar's pizza (forgot to thaw the pork for the planned meal)

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