"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,720 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. My daughter comes home today for the weekend!!!!

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

    Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x15

    Assessment Pork chops and rice for dinner.
  • ninerbuff
    ninerbuff Posts: 48,720 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Just clean the house and do laundry today.

    Cardio: Walk/jog- 260 calories

    Strength: quads- linear leg press, Smith machine squats, bulgarian squats, leg extensions 4x15

    Assessment: Taco Bell for dinner.
  • nossmf
    nossmf Posts: 9,880 Member
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    Cardio & Strength: Snow shoveling - 75 minutes (thick, heavy, wet stuff that weighs a ton, too)

    Food: My reward is a pot of chili which has been simmering for 8 hours, followed by a hot fudge sundae
  • justgirl81
    justgirl81 Posts: 255 Member
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    Saturday
    Workout: 8 mile crosstrainer
    Weigh In: 106.8lbs
    Nutrition: Coconut oil 3tsp plus one fishoil

    Goals:
    1. Reach 104.0 lbs by 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). min 1 chapter/day. (Today Matt 15 review)
    4. Transition to 100% paleo: veggies, protein, fats
  • ninerbuff
    ninerbuff Posts: 48,720 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Laundry to finish this weekend. I also had to order 2 new headlamp housings for our Sonata (2012) because my daughter has to take a driving test Monday and the blinkers weren't working and because they do a safety inspection on the car before the test, I decided to replace them at a cost of $120 for both rather than go to dealership to fix the bulbs at the same cost. These replacements are much brighter than the old ones.

    Cardio: Walk/jog- 260 calories

    Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x15

    Assessment: Pizza for dinner because my daughter hasn't had it in a month.



  • justgirl81
    justgirl81 Posts: 255 Member
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    Sunday
    Workout: 10 mile run *felt so good to get back to running
    Weigh In: 107.8lbs
    Nutrition: Coconut oil 3tsp plus one fishoil. Added greek yogurt in attempt to aid my digestion.

    Goals:
    1. Reach 104.0 lbs by 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). min 1 chapter/day. (Today Matt 16)
    4. Transition to 100% paleo: veggies, protein, fats
  • justgirl81
    justgirl81 Posts: 255 Member
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    nossmf wrote: »
    Cardio & Strength: Snow shoveling - 75 minutes (thick, heavy, wet stuff that weighs a ton, too)

    Food: My reward is a pot of chili which has been simmering for 8 hours, followed by a hot fudge sundae

    Brrrr. Snow shoveling is a killer workout. Great Job!
  • justgirl81
    justgirl81 Posts: 255 Member
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    ninerbuff wrote: »
    Hey gang,

    I like myself unconditionally!



    Cardio: Walk/jog- 260 calories

    Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x15

    Assessment: Pizza for dinner because my daughter hasn't had it in a month.


    great workout! I need to learn to do deadlifts. I used to get great benefits from walking lunges.

  • ninerbuff
    ninerbuff Posts: 48,720 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! My daughter takes driver's test today and then leaves tomorrow back to LA. :( But it was so good to have her home over the weekend.

    Cardio: Walk/jog- 260 calories

    Strength: shoulders- machine shoulder press, rope face pulls, rear lateral raises, side lateral raises, single arm cable side laterals, shrugs with dumbbells 4x15

    Assessment: Sushi for dinner.
  • nossmf
    nossmf Posts: 9,880 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 lasagna with garlic breadsticks and side salad

    Miscellaneous: Hey @ninerbuff, what prompted you to change up your set/rep scheme to a flat 4x15 on everything? I haven't seen you change your routine in YEARS.
  • justgirl81
    justgirl81 Posts: 255 Member
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    Monday
    Workout: 8 mile crosstrainer
    Weigh In: 108.6lbs
    Nutrition: Coconut oil 3tsp plus one fishoil

    Goals:
    1. Reach 104.0 lbs by 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). min 1 chapter/day. (Today Matt 17)
    4. Transition to 100% paleo: veggies, protein, fats
  • ninerbuff
    ninerbuff Posts: 48,720 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and class today. My daughter goes back to LA today. :( Won't see her for another couple of months or so.

    Cardio: Walking/jog- 260 calories

    Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x15

    Assessment: Asian short ribs and rice for dinner.
  • nossmf
    nossmf Posts: 9,880 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
    Roman Chair Knee-Ups 4x20

    Analysis: REALLY did not want to get out of bed this morning, but days like today are why I've built up the discipline of getting up anyway. Took me until the third working set to feel like I actually wanted to be there, but once I did I was able to increase the weight on the hip thrust, so small win after the slow start.

    Food: Last night was baked French onion chicken with sautéed red potatoes.

  • nossmf
    nossmf Posts: 9,880 Member
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    justgirl81 wrote: »
    Nutrition: Coconut oil 3tsp plus one fishoil

    Do you take the coconut oil as a gel cap pill, use it to cook your food, or simply pour into a spoon and then bottoms up?
  • ninerbuff
    ninerbuff Posts: 48,720 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and long day. Will have a little extra time this morning to do some extra cardio and get some of this vacation weight down.

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

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

    Assessment: Left over ribs for dinner.
  • nossmf
    nossmf Posts: 9,880 Member
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    Workout: None - Wednesday is my rest day

    Food: Last night was a spectacular teriyaki steak stir fry with rice and veggies
  • justgirl81
    justgirl81 Posts: 255 Member
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    Tuesday
    Workout: 8 mile run
    Weigh In: 109.0lbs (so frustrating)
    Nutrition: Coconut oil 3tsp plus one fishoil. Adding turkey rhubarb to try to help with my digestion. Done with probiotics for a while.

    Goals:
    1. Reach 104.0 lbs by 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). min 1 chapter/day. (Today Matt 18)
    4. Transition to 100% paleo: veggies, protein, fats
  • justgirl81
    justgirl81 Posts: 255 Member
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    nossmf wrote: »
    justgirl81 wrote: »
    Nutrition: Coconut oil 3tsp plus one fishoil

    Do you take the coconut oil as a gel cap pill, use it to cook your food, or simply pour into a spoon and then bottoms up?

    spoonful chased with water. :blush: lol #oldschool
  • nossmf
    nossmf Posts: 9,880 Member
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    Hard core! lol
  • ninerbuff
    ninerbuff Posts: 48,720 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and class this morning. Tired already but gotta get through.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Homemade spaghetti for dinner.

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