"TLFC" exercise and accountability support!

Wanting to get back to posting on this thread after I got out of the habit.

Have continued consistently lifting on a modified PHUL program (Deadlift PR @ 395lbs Saturday). Based on equipment limitations, injury history, and a general preference to not do a lot of hypertrophy for my legs I lift heavy and low reps on both leg days. I'd like to be better about actually doing some cardio and maybe start doing yoga 1-2 times/week to improve flexibility and hopefully prevent injuries. My wife and I are also expecting, with her to be induced this coming Saturday so I'm preparing/bracing for that paradigm shift and know I will need to try harder to stay accountable.

Sunday is almost always a total rest day from intentional exercise for me. Slept pretty well, put together some baby accessories and intended to rake leaves but ran out of daylight. My FFL team put up an OK showing, need the Eagles to really fall flat tonight as they guy I'm playing has Wentz and Ertz and I'm not up by all that much. One of the cats ended up at the ER vet Saturday night, had to transfer him to our regular vet before work this morning so I'll lift when I get home tonight.

Cardio: Rowing machine warm-up (had to replace the batteries on the display)

Strength: Upper Body Hypertrophy - Bench, Rows, OHP, Pull Ups

Assessment: Chicken & Veggies for dinner tonight. Bit of a calorie-tastic weekend to make up for; Thai Friday night with my parents, Breakfast-for-dinner Saturday, Spaghetti & Meatballs last night.

12/3 Moving average weight: 175.7 lbs

Happy Hump Day,

Cardio 22,144 steps

strength Upperbody
Shoulder press, cable rows, DB Bench, DB flyes, BB curls, rope press down, pull ups.

assessment left forearm strain I thought had resolved came back and paid me a visit during pull ups. Eggs and black beans for dinner.

Upper Body Power Workout knocked out this morning. Had to keep it moving but I got all my sets in. Should be a quiet day at the office, get to pick up one of our cats from the vet this afternoon after he had a mini urinary episode over the weekend.

Cardio: n/a, maybe one of these days. I put some battle ropes on my Christmas list, maybe new toys will get me doing something

Strength: Upper Body Power - Flat Bench, Barbell Rows, OHP, pull ups, all superset for time.
Bench - 4 sets 235 x 3
Rows - 4 sets 190 x 5, might need to up my weight on this
OHP - 4 sets 135 x 3
Pull Ups - 4 sets BW x 8, skipped adding weight as programmed this morning as messing with my belt would've slowed me down. Kept form extra-strict to compensate.

Assessment: Tacos for dinner tonight, somewhat unreasonably excited for them.

174.8 this morning, moving average down to 175.5. Ultimately, I want to get lean enough to justify a lean bulk. The lowest I've been all year is 170.0 back in January, haven't seen the 160s since August of 2015 right after I started getting into lifting so that was probably ~15 lbs of lean mass ago if my body fat % numbers are to be believed. If I can get down to 168-170 that should be between 10-11% by my estimates and I could justify bulking for a bit.

Last day in the office today before baby comes this weekend, though I still have to be on a conference call tomorrow.

Cardio: n/a

Strength: n/a, didn't get up as early as I like and had to mess with giving the cat meds. Will double up with a big workout tomorrow before we head to the hospital

Assessment: Fantasy Football get-together tonight. Will get some grilled chicken tenderloins with wing sauce during the waiver for dinner.

Up to 177.2 on the scale this morning, expected water weight gain with the amount of tacos consumed last night.

T.G.I.F!!

cardio 18k steps over course of the day ( I train after work)

strength Leg Day
BB squats, split squats, lying leg curls, BB calf raises and cores work.

assessment Focused on form rather than load today. Pasta and tuna for dinner.