"TLFC" exercise and accountability support!

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  • nossmf
    nossmf Posts: 9,222 Member
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    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: 9,222 Member
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    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: 48,561 Member
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    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.
  • ninerbuff
    ninerbuff Posts: 48,561 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Just light weights for workout.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Korean Barbecue for dinner. Mmmmmmmmm

  • ninerbuff
    ninerbuff Posts: 48,561 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. Last day here in LA

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

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

    Assessment Chicken curry for dinner.

  • nossmf
    nossmf Posts: 9,222 Member
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    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 sautéed sausage with au gratin potatoes
  • ninerbuff
    ninerbuff Posts: 48,561 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Driving back home today. Will work out when I get home.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Chik fil A for dinner

  • ninerbuff
    ninerbuff Posts: 48,561 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule. Need to mow lawn and grocery shop now that my daughter is back home!!!

    Cardio: Walk/jog- 260 calories

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

    Assessment: Mediterrean dinner

  • ninerbuff
    ninerbuff Posts: 48,561 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule today. Back to the grind again till holidays!

    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: IHOP for dinner.
  • nossmf
    nossmf Posts: 9,222 Member
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    Weights: Upper Body

    Bench Press 10x3x68% 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

    Food: Last night was tacos for Cinco de Mayo
  • ninerbuff
    ninerbuff Posts: 48,561 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and class today. Back to working out hard again!

    Cardio: Walking/jog- 260 calories

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

    Assessment: Pho for dinner.
  • nossmf
    nossmf Posts: 9,222 Member
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    Strength: Leg Day

    Squats 5x10
    Leg Press 4x10 <<superset>> LP Calf Press 4x15

    Analysis: Only time for an abbreviated workout today, had to get home and get the lasagna cooking as it takes a while.

    Food: Last night was pork schnitzel with sweet potato casserole
  • ninerbuff
    ninerbuff Posts: 48,561 Member
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    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 4x12,10,8,6

    Assessment:Steak and salad for dinner.

  • ninerbuff
    ninerbuff Posts: 48,561 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Back day and a heavy workload.

    Cardio: Walk/jog- 260 calories

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x12,10,8,6

    Assessment: Panera last night for dinner.
  • ninerbuff
    ninerbuff Posts: 48,561 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. Long day today with 2 new clients added.

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

    Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6

    Assessment Sushi for dinner.
  • ninerbuff
    ninerbuff Posts: 48,561 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Getting piano tuned today and also trimming bushes that's badly needing it.

    Cardio: Walk/jog- 260 calories

    Strength: quads- linear leg press, Smith machine squats, bulgarian squats, leg extensions 4x112,10,8,6

    Assessment: Bon Chon Korean fried chicken for dinner.

  • ninerbuff
    ninerbuff Posts: 48,561 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend and Mother's Day! Full schedule. Just need to do grocery shopping today. Piano sounds great!!!!

    Cardio: Walk/jog- 260 calories

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

    Assessment: Leftovers for dinner.

  • ninerbuff
    ninerbuff Posts: 48,561 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule today. Body is sore from 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: Taco Bell for dinner.

  • nossmf
    nossmf Posts: 9,222 Member
    Options
    Weights: Upper Body

    Bench Press 10x3x69% 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

    Food: Tonight was ribs with mashed potatoes.
  • ninerbuff
    ninerbuff Posts: 48,561 Member
    Options
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and class today.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Steak and vegetables for dinner.

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