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"TLFC" exercise and accountability support!

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Replies

  • nossmf
    nossmf Posts: 10,782 Member
    edited April 22
    Weights: Upper One

    Bench Press 10x3x64% 1RM
    Cable Row 4x10
    Machine Decline Press 3x10
    Machine High Row 4x10
    Seated Arnold Press 3x10
    DB Curl 3x10 (Twist Curl, Hammer Curl, Concentration Curl) <<superset>> DB Lying Skullcrusher 3x10
    Cable Woodchoppers (Low, Mid, High) 3x10

    Analysis: Switching up my heavy days for the next few months, trying out a new protocol I found online for increasing bench 1RM via higher volume at lower, but increasing, weights. Starts with 10 triples at 65% of 1RM, add 5# each week, if you fail to complete a triple one week then that set is left off the next week, so over time as the weights go up the number of sets will slowly whittle down until you're left at a single set, at which point you recalculate your 1RM and should have seen an increase. We'll see, but by swapping my 5-rep sets for 10-rep sets everywhere else, it'll give my joints a bit of a break for the next few months, even if I stick with the same exercises as before.

    Food: Last night was homemade pizza.

  • ninerbuff
    ninerbuff Posts: 48,887 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule today. Boring weekend but at least the Lakers lost!!!

    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: Panera for dinner.
  • ninerbuff
    ninerbuff Posts: 48,887 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and class today. Losing one of my favorite peers today to another job. I wish him well and will miss him after working with him for 2 years. At least Lakers lost.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Steak and vegetables for dinner.

  • ninerbuff
    ninerbuff Posts: 48,887 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and long day.

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

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

    Assessment:Steak fried rice for dinner.
  • nossmf
    nossmf Posts: 10,782 Member
    Weights: Lower One

    Rack Pull 4x10
    BB Hip Thrust 4x10
    One-Leg Press 4x10 <superset> Leg Press Calf Extend 4x15
    Roman Chair Knee-Ups 4x20

    Analysis: Swapping from 5x5 to 4x10 creates an entirely different sort of tired/sore. First time in a long time I felt like crawling towards the locker room after leg day. For the leg press, used same weight as my one-leg 5x5 but with both legs and really, really deep drop over a slow 3 count. Oy, vey.

    Food: Last night was stir-fried chicken and veggies over rice.
  • ninerbuff
    ninerbuff Posts: 48,887 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and class this morning. Heat take the Celtics! If the Lakers and Celtics don't make it, then a successful post season for me.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Panda Express for dinner.
  • ninerbuff
    ninerbuff Posts: 48,887 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. Finishing up the week.

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

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

    Assessment McDonald's for dinner.

  • nossmf
    nossmf Posts: 10,782 Member
    Strength: Full Body

    Squat 5x10
    Bench 4x10
    BB Row 4x10
    Seated BB OHP 3x10 <<superset>> BB Curl 3x10
    Cable Crunch 4x10, 15, 20, 25

    Food: Last night was spaghetti with side salad
  • ninerbuff
    ninerbuff Posts: 48,887 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! House cleaning and relax.

    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.

  • ninerbuff
    ninerbuff Posts: 48,887 Member

    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule. Just need to do laundry and grocery shop today.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Panera for dinner.
  • jjlbrick
    jjlbrick Posts: 238 Member
    Hi just found this. I haven’t worked out yet going to work from 4 -7 going to gym afterwards. I typically ride a stationary bike I average 10-12 miles.
    I also ride outside forecast says severe thunderstorms after 5 I’m not riding to work.
    I’ve ridden every day for 5 years 28 days. I don’t have to ride fast or far.
  • ninerbuff
    ninerbuff Posts: 48,887 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule today. Only two days of work this week for me. I drive to LA on Wednesday to pick up my daughter after her graduating dance academy.

    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: 48,887 Member
    jjlbrick wrote: »
    Hi just found this. I haven’t worked out yet going to work from 4 -7 going to gym afterwards. I typically ride a stationary bike I average 10-12 miles.
    I also ride outside forecast says severe thunderstorms after 5 I’m not riding to work.
    I’ve ridden every day for 5 years 28 days. I don’t have to ride fast or far.

    Welcome!
  • ninerbuff
    ninerbuff Posts: 48,887 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and class today. Lakers lost so I'm happy! Last day of work till I return Sunday. Did I say I despise driving to LA yet?

    Cardio: Walking/jog- 260 calories

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

    Assessment: Steak and vegetables for dinner.



  • nossmf
    nossmf Posts: 10,782 Member
    Weights: Upper One

    Bench Press 10x3x66% 1RM
    Cable Row 4x10
    Machine Decline Press 3x10
    Machine High Row 4x10
    Seated Arnold Press 3x10
    DB Curl 3x10 (Twist Curl, Hammer Curl, Concentration Curl) <<superset>> DB Lying Skull Crusher 3x10
    Cable Woodchoppers (Low, Mid, High) 3x10

    NBA: I don't watch NBA, haven't since the days of Michael Jordan. But since I live near Denver, I root for all the hometown teams, to include the Nuggets, who just knocked out the Lakers. How do you like them apples, @ninerbuff? lol

    Food: Last night was caramel chicken with rice
  • ninerbuff
    ninerbuff Posts: 48,887 Member
    nossmf wrote: »
    Weights: Upper One

    Bench Press 10x3x66% 1RM
    Cable Row 4x10
    Machine Decline Press 3x10
    Machine High Row 4x10
    Seated Arnold Press 3x10
    DB Curl 3x10 (Twist Curl, Hammer Curl, Concentration Curl) <<superset>> DB Lying Skull Crusher 3x10
    Cable Woodchoppers (Low, Mid, High) 3x10

    NBA: I don't watch NBA, haven't since the days of Michael Jordan. But since I live near Denver, I root for all the hometown teams, to include the Nuggets, who just knocked out the Lakers. How do you like them apples, @ninerbuff? lol

    Food: Last night was caramel chicken with rice
    I despise the Lakers and LeBron. GSW are my team. Almost time for Curry and co. to hang up the shoes.



  • ninerbuff
    ninerbuff Posts: 48,887 Member
    edited May 1
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Driving to LA today.

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

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

    Assessment:Spaghetti for dinner.

  • nossmf
    nossmf Posts: 10,782 Member
    ninerbuff wrote: »
    I despise the Lakers and LeBron. GSW are my team. Almost time for Curry and co. to hang up the shoes.

    I'm fully aware you're a Warriors guy. My post was intended to give you an avenue to celebrate the Lakers losing, though I guess I can see how it got misinterpreted into me being snarky about somebody's favorite team losing. Sorry for the confusion.
  • nossmf
    nossmf Posts: 10,782 Member
    Weights: Lower One

    Rack Pull 4x10
    BB Hip Thrust 4x10
    One-Leg Press 4x10 <superset> Leg Press Calf Extend 4x15
    Roman Chair Knee-Ups 4x20

    Analysis: When I do rack pulls for sets of five reps, I use wrist straps to help pull a bar too heavy for my grip. But when I do sets of 10, my grip is just strong enough to get all 10 reps the first couple sets, then have to readjust after rep 7-8 for the remaining sets. Even though my legs can likely go heavier, I'm planning on sticking right here to give my grip a chance to catch up.

    Food: Last night was unstuffed peppers (similar to stuffed peppers, except the pepper is diced and mixed into the sauce)
  • ninerbuff
    ninerbuff Posts: 48,887 Member
    nossmf wrote: »
    ninerbuff wrote: »
    I despise the Lakers and LeBron. GSW are my team. Almost time for Curry and co. to hang up the shoes.

    I'm fully aware you're a Warriors guy. My post was intended to give you an avenue to celebrate the Lakers losing, though I guess I can see how it got misinterpreted into me being snarky about somebody's favorite team losing. Sorry for the confusion.

    No harm. Lakers gone. LeFlop out. I'm happy.

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