"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,509 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and long day. Added another 2 clients so my schedule is crazy.

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

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

    Assessment: Panera for dinner. Asian salad with double chicken.

  • ninerbuff
    ninerbuff Posts: 48,509 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and class this morning. Warriors wonagain! Keep stringing me along till they are eliminated.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Steak and vegetables for dinner.
  • ninerbuff
    ninerbuff Posts: 48,509 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. Looking forward to taking time off tomorrow and Sunday afternoon.

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

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

    Assessment Chicken adobo and rice for dinner.
  • nossmf
    nossmf Posts: 9,008 Member
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    Workouts: None. Yesterday was a surprise retirement party for a coworker, today after work is Good Friday service. Looks like I'll be doing a full-body routine on Saturday to make up for missing two days' lifting this week.

    Food: Last night was brown sugar chicken thighs and carrots.
  • ninerbuff
    ninerbuff Posts: 48,509 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! House cleaning and laundry. Raining most of the day so I'll just relax.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Chicken adobo and rice for dinner.
  • nossmf
    nossmf Posts: 9,008 Member
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    Strength: Full-Body

    Squats 5x10
    Incline Bench Press 4x10
    BB Row 4x10
    Seated BB OHP 3x10
    BB Curl 3x10

    Analysis: While I prefer my upper/lower splits, there was something to be said for the convenience of setting up at an adjustable squat rack and being able to get an entire workout done without ever having to change stations.

    Food: Last night was Panda Express.
  • ninerbuff
    ninerbuff Posts: 48,509 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend and Happy Easter! Full schedule. After work, I'm off to inlaws to a party.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Taco Bell for dinner.
  • ninerbuff
    ninerbuff Posts: 48,509 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule today. Well yesterday went different than I thought. My ex asked me NOT to attend inlaw party because she finally told her parents and brother that we separated. She didn't want any drama, so I stayed home. I ended up cleaning up the backyard and doing some extra cleaning.

    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: Leftover food from party ex brought home.

  • nossmf
    nossmf Posts: 9,008 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 5x5
    Cable Woodchoppers 3x10 (High, Cross, Low)

    Food: Last night was leftover homemade pizza. Never thought I'd say this, but I think I'm over pizza, at least for a while.
  • mtaratoot
    mtaratoot Posts: 13,191 Member
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    nossmf wrote: »
    Never thought I'd say this, but I think I'm over pizza, at least for a while.

    See a doctor. Something is wrong.

  • ninerbuff
    ninerbuff Posts: 48,509 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and class today. With 24 hour people going back to their gym, things are back to normal.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Chicken adobo and rice for dinner.
  • ninerbuff
    ninerbuff Posts: 48,509 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and long day. Warriors win 5 in row!!!!

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

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

    Assessment: Panda Express for dinner.



  • ninerbuff
    ninerbuff Posts: 48,509 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and class this morning. Not much going except work.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Spaghetti for dinner.
  • nossmf
    nossmf Posts: 9,008 Member
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    Weights: Upper Hypertrophy

    Incline Bench Press 4x10
    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 was a belated Easter dinner (ham, mashed potatoes, etc) due to work schedules interfering with eating it on time
  • ninerbuff
    ninerbuff Posts: 48,509 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. Just work on a long day again.

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

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

    Assessment Taco Bell for dinner.
  • ninerbuff
    ninerbuff Posts: 48,509 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! House cleaning and laundry. Pedicure and just relax again on my day off.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Carne Asada super burrito for dinner.
  • nossmf
    nossmf Posts: 9,008 Member
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    Weights: Lower Hypertrophy

    Squats 5x10
    BB Step-Ups 3x12
    Leg Extension 3x12
    Lying Leg Curl 3x12
    Calves Extend 4x15 <superset> Cable Crunch 4x10

    Food: Dinner was pork schnitzel
  • ninerbuff
    ninerbuff Posts: 48,509 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule. Then later grocery shop.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Chicken adobo for dinner.
  • ninerbuff
    ninerbuff Posts: 48,509 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule today. Have some gaps to fill because I finished up with a couple of clients.

    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: Chicken adobo for dinner.

  • nossmf
    nossmf Posts: 9,008 Member
    Options
    Weights: Upper Power

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

    Food: Last night was lasagna with side salad

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