"TLFC" exercise and accountability support!

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  • justgirl81
    justgirl81 Posts: 179 Member
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    Wednesday
    Workout: 6 mile crosstrainer
    Weigh In: 108.8 lbs
    Nutrition: six fishoil.

    Goals:
    1. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Mark 4)
    2. Punch in 30 minutes early every day (be an Outstanding employee).
    3. Reach 104.0 lbs by 3/1/24
  • nossmf
    nossmf Posts: 9,145 Member
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    Cardio: Just trying to stay active the rest of the day after working the graveyard shift last night. Want to get my sleep cycle returned to sleeping at night, so today is chore day: groceries, dishes, clothes, trash collection...

    Food: Last night was crock pot honey chicken with rice
  • ninerbuff
    ninerbuff Posts: 48,540 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. Long day today as I picked up 2 clients for the evening.

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

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

    Assessment Steak and rice for dinner again.

  • justgirl81
    justgirl81 Posts: 179 Member
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    Thursday
    Workout: 6 mile crosstrainer
    Weigh In: 107.4 lbs
    Nutrition: six fishoil.

    Goals:
    1. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Mark 5)
    2. Punch in 30 minutes early every day (be an Outstanding employee).
    3. Reach 104.0 lbs by 3/1/24
  • nossmf
    nossmf Posts: 9,145 Member
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    Weights: Full-Body

    Squats 4x15
    Incline Bench Press 4x8
    Bent-Over BB Row 4x10

    Food: Didn't feel like cooking, or even eating much, coming off a graveyard shift, so last night was just a couple bowls of dry cereal.
  • ninerbuff
    ninerbuff Posts: 48,540 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Just clean the house and do laundry today. With no rain I can do a little yard work too.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Taco Bell for dinner.
  • justgirl81
    justgirl81 Posts: 179 Member
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    Friday
    Workout: 5 mile walk
    Weigh In: no weigh in
    Nutrition: carb overkill


    Saturday
    Workout: 10 mile run
    Weigh In: 107.8 lbs
    Nutrition: six fishoil. so much bloat

    Goals:
    1. Reach 104.0 lbs by 3/1/24
    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 Mark 6)
  • ninerbuff
    ninerbuff Posts: 48,540 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule. Grocery shop today. Tonight our gym is getting some equipment removed for a remodel happening on Thursday.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Chipotle for dinner.
  • ninerbuff
    ninerbuff Posts: 48,540 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule today. New layout for the gym will get some getting used too, but can't wait till the new equipment arrives.

    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: Panda Express for dinner.
  • nossmf
    nossmf Posts: 9,145 Member
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    Weights: Upper Power

    Bench Press 5x3
    Cable Row 5x5
    Machine Decline Press 5x5
    Machine High Row 5x5
    Standing Smith OHP 3x5
    Cable Woodchoppers 3x10 (High, Cross, Low)

    Analysis: Remembered to give the hack squat OHP a try. Between the stability and the neutral grip, was able to significantly increase the weight used...so much so (>50% more) that I actually question its utility. Obviously no stabilizer muscles are involved and limiting weight used, but is that really the explanation for such a sharp increase in weight? True, I use a machine for my secondary chest/back exercises, so why not for shoulders? Will need to give some thought to this...

    Food: Last night was homemade pizza
  • ninerbuff
    ninerbuff Posts: 48,540 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and class today. Lol, with the remodel going on, machines and benches were moved so the members were confused walking in. We have no squat racks until after Thursday though and people are dumbfounded on how to train legs. The elderly don't like the change because now they have to relearn where everything is.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Steak and brocholi for dinner.
  • nossmf
    nossmf Posts: 9,145 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

    Food: Last night was hamburger goulash, tonight is chicken bulgogi with rice.
  • ninerbuff
    ninerbuff Posts: 48,540 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and long day. Waiting for our new equipment to arrive tomorrow!!!

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

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

    Assessment: Homemade spaghetti!
  • ninerbuff
    ninerbuff Posts: 48,540 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and class this morning. Well no new equipment this morning so hopefully this evening it will be installed.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Pork chops and vegetables for dinner.
  • nossmf
    nossmf Posts: 9,145 Member
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    Thursday

    Weights: Upper Hypertrophy

    Incline Bench Press 3x10
    DB Bench Press 3x10
    BB Row 4x10 (2 sets pronated, 2 sets supinated)
    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 Wednesday night was breakfast (French toast, scrambled eggs, bacon, air-fried potatoes)

    Friday

    Weights: Lower Hypertrophy

    Squats 4x15
    BB Step-Ups 3x12
    Leg Extension 3x12
    Lying Leg Curl 3x12
    Calves Extend 4x15 <superset> Cable Crunch 4x10

    Food: Dinner last night was chicken spaghetti with side salad
  • ninerbuff
    ninerbuff Posts: 48,540 Member
    edited March 2
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Remodel is done! And it looks so awesome! I'll take pics later. Raining hard all weekend and I'll just do my regular chores today and maybe get a massage.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Panda for dinner.
  • ninerbuff
    ninerbuff Posts: 48,540 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule. Grocery shop today. So busy yesterday from many members checking out the remodel and because it was really stormy to do anything outside.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Panera for dinner.
  • nossmf
    nossmf Posts: 9,145 Member
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    I take a week off from lifting every three months, normally the last week of each quarter. However, based on my odd work schedule this week, I'll be taking this week off from lifting (Mar 4-10).
  • ninerbuff
    ninerbuff Posts: 48,540 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and class tonight. Still rainy and also last night my battery died so I had to go to Autozone 30 minutes before they closed to get a new battery for my van.

    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.

  • ninerbuff
    ninerbuff Posts: 48,540 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and class today. Supposed to rain later.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Steak and bok choy for dinner.

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