"TLFC" exercise and accountability support!

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  • nossmf
    nossmf Posts: 9,414 Member
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    Weights: Lower Body

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

    Analysis: Felt good hitting the gym immediately after waking, rather than having to wait until after the work day was complete and competing with other post-work gym goers for equipment.

    Food: Tonight is chicken adobo (been marinating since last night).
  • ninerbuff
    ninerbuff Posts: 48,610 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: Asian short ribs for dinner.

  • ninerbuff
    ninerbuff Posts: 48,610 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and class today.

    Cardio: Walk/jog- 260 calories

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

    Assessment: KFC for dinner last night.
  • nossmf
    nossmf Posts: 9,414 Member
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    Weights: Upper Body

    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

    Analysis: Been weeks since I did this workout, been doing a full-body most weeks due to work requirements. But this week I get to lift four times again, so dusted off this bad boy and went to work. Tomorrow will be my second leg day of the week, looking forward to it.

    Food: Dinner was homemade fried chicken.
  • ninerbuff
    ninerbuff Posts: 48,610 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. Day is going to be long.

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

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

    Assessment Spaghetti for dinner.
  • nossmf
    nossmf Posts: 9,414 Member
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    Weights: Lower Body

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

    Analysis: Appointment with car mechanic, had to cut the workout short.

    Food: Dinner tonight is Sloppy Joe's.
  • ninerbuff
    ninerbuff Posts: 48,610 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! I love leg day! Today I have to spend $2k to get my 25 ft+ cedars trimmed and a tree removal.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Taco Bell for dinner.
  • ninerbuff
    ninerbuff Posts: 48,610 Member
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    Hey gang,

    I like myself unconditionally!

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

    Cardio: Walk/jog- 260 calories

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

    Assessment: Pizza for dinner.
  • ninerbuff
    ninerbuff Posts: 48,610 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule today. Good weekend getting a lot done at home.

    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: Pork chops and vegetables for dinner.

  • nossmf
    nossmf Posts: 9,414 Member
    edited May 20
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    Weights: Upper Body

    Bench Press 10x3x71% 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: Last night was home grilled burgers with fruit salad.
  • ninerbuff
    ninerbuff Posts: 48,610 Member
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    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 corn last night for dinner.
  • ninerbuff
    ninerbuff Posts: 48,610 Member
    Options
    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: Spaghetti for dinner last night.



  • nossmf
    nossmf Posts: 9,414 Member
    Options
    Weights: Lower Body

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

    Food: Yesterday was my little girl's birthday, she wanted dinner at a local buffet, ended up putting away four plates of food, plus salad and dessert.
  • ninerbuff
    ninerbuff Posts: 48,610 Member
    Options
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Back day and class today.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Panda Express for dinner last night.
  • ninerbuff
    ninerbuff Posts: 48,610 Member
    Options
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. 2nd longest day of the week.

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

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

    Assessment Taco Bell for dinner.

  • ninerbuff
    ninerbuff Posts: 48,610 Member
    Options
    Hey gang,

    I like myself unconditionally!

    Happy weekend! I love leg day! Cold today. Will trim the rest of my bushes.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Carne Asada for dinner.
  • ninerbuff
    ninerbuff Posts: 48,610 Member
    Options

    Hey gang,

    I like myself unconditionally!

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

    Cardio: Walk/jog- 260 calories

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

    Assessment: Panera for dinner.

  • nossmf
    nossmf Posts: 9,414 Member
    Options
    Weights: Upper Body - Thursday

    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)

    Weights: Lower Body - Friday

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

    Analysis: Finally got online to post results of these two workouts. Seriously thinking of taking my once-per-quarter break from the gym this next week, let my body fully recover from this abdominal virus which has kept me in bed for two days now.
  • ninerbuff
    ninerbuff Posts: 48,610 Member
    Options
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Only half day today due to it being Memorial Day.

    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 4x152,10,8,6

    Assessment: Mediterrean last night for dinner.
  • ninerbuff
    ninerbuff Posts: 48,610 Member
    Options
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and class today. Well it looks like Celtics/Mavericks for Finals. Go Mavs!

    Cardio: Walking/jog- 260 calories

    Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x12,10,8,6

    Assessment: KFC for dinner last night.

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