"TLFC" exercise and accountability support!

ninerbuff

evilokc wrote: »

this is my first post here. ive been logging for years on my own thread but MFP has removed that.
biceps/triceps
cable push downs-5x10
reverse grip push downs-5x10
skull crushers-5x10, 2x5
barbell curl-5x8
cable curls-5x12-15
crunch machine-5x25

Welcome!

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! Full schedule today. Hoping it's cooler this week until I get my upstairs AC fixed.

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 4x12,10,8,6

Assessment: Sushi for last night dinner.

nossmf

evilokc wrote: »

this is my first post here.

Welcome!

nossmf

Weights: Upper Body

Bench Press 8x3x85% 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

Analysis: Had to happen eventually, the bench triplet weight is now high enough I did not complete the full 10 sets. Per the protocol, next week I stop at 8 sets, even if I somehow feel I can do better.

Food: Last night was pork slow cooker pot roast.

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! Full schedule and class today. Suppose to be hot again this week.

Cardio: Walking/jog- 260 calories

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

Assessment: Steak and green for dinner last night.

nossmf

Workout schedule: Due to summer vacations causing a manpower shortage, I'll be pulling 12-hr shifts the next two days, along with my 60-90 minute commute each way. No working out for me, so looks like a single upper-body day this week as I'll hit lower body Friday.

Food: Last night was spaghetti with side salad

mtaratoot

Twelve hour shifts are no bueno. Vacations are critical. Too bad they don't have enough staff to handle the workload without requiring overtime.

nossmf

It's not overtime, it's a job which requires somebody sitting in the seat 24-7-365. A couple months back we lost six people within a couple week span (one retired, three for medical, two laid off) and we lost one more a month later to a job transfer. At the same time, the company was in full downsizing mode, where not only were we not allowed to hire any replacements, but we were all uncertain if we would show up one day and receive a pink slip as two of us did.

Things are slowly getting better, though. One of the medical is back, we just finished training a guy who transferred from a different division, and the company has relaxed and allowed us to hire two more people. Once their training is complete, day staffers (like me) can stop pulling shift work and focus upon our normal 9-5 jobs.

mtaratoot

I am grateful that I was able to retire very young - mid 50s. I was planning to work a fair bit longer, but I had three bad days and took an early exit. Finances are very tight, but I think I'll make it. I have a couple very part-time gigs now, and that helps a bunch.

I hope you get back to a more sane schedule.

ninerbuff

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: Lamb and vegetables for dinner.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Thursday! Full schedule and class today. Supposed to be 109 today in my city and my upstairs AC isn't fixed yet! Hopefully today.

Cardio: Walk/jog- 260 calories

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

Assessment: Carne Asada super burrito for dinner. First 1000 calorie meal I've eaten all week.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy TGIF! Full schedule. AC will be repaired once I get off my morning shift. Thank goodness! Supposed to be over 100 again today.

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

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

Assessment Chicken adobo and rice for dinner.

nossmf

Weights: Upper Body

Bench Press 3x10
DB Bench Press 3x12
BB Row 4x10 (2 sets pronated, 2 sets supinated)
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Face Pull 3x10
DB Upright Row 3x10
DB Shrugs 3x10
Preacher Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x15sec

Analysis: Managed to squeeze in a quick workout before my daughter's doctor appointment. When time is at a premium, focus only on the compound moves and save the isolation moves for another day.

Life: My daughter's surgical follow-up went well, doc is very pleased with her healing and full range of motion.

Food: Dinner last night was Szechuan chicken with rice.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! At least temps will be down and my AC is fixed now.

Cardio: Walk/jog- 260 calories

Strength: quads- linear leg press, Smith machine squats, bulgarian squats, leg extensions 4x12,10,8,6

Assessment: Fresh shrimp and dumplings for dinner.

nossmf

Weights: Lower Body

Squat 4x10
Rack Pull 4x10
Leg Press <<superset> Leg Press Calf Raise 4x10 (Last set drop set)
Cable Crunch 4x10, 15, 20, 25

Analysis: Ok, that drop set was ridiculous, dropping a single plate at a time while increasing reps, meaning that last "set" took forever to complete. By the end the cumulative weight lifted was impressive, but I'm pretty sure there was no value added to my workout. Next week I'll limit myself to just 2 or 3 drops, keep the reps the same.

Food: Last night was burn pit roasted hotdogs and s'mores (with a protein shake chaser since hotdogs have next to no protein)

ninerbuff

Hey gang,

I like myself unconditionally!

Happy weekend! Full schedule. Finish laundry and grocery shopping this week.

Cardio: Walk/jog- 260 calories

Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6

Assessment: Sandwich for dinner.

ninerbuff

Hey gang,

I like myself unconditionally!

Happy Monday! Have to take a personal day off of work. Will work out at home today on my own equipment.

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 4x12,10,8,6

Assessment: KFC for dinner last night.

nossmf

Weights: Upper Body

Bench Press 8x3x86.5% 1RM
Cable Row 5x5
BB Decline Press 5x5
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

Analysis: My preferred machine decline press was in use, so I tried the BB decline bench station. What a wonky sensation.

Food: Last night was meatloaf with mashed potatoes

ninerbuff

Hey gang

I like myself unconditionally!

Happy Tuesday! After 9 years at the gym I was at, I'm no longer employed there. Onto new opportunities and adventures. Luckily I still have another gym I can work out at.

Cardio: Walking/jog- 260 calories

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

Assessment: Steak and green for dinner last night.

ninerbuff

Hey gang!

I like myself unconditionally!

Happy Humpday! Filled out an application for a former gym I used to instruct at. Hopefully get a call soon.

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.