"TLFC" exercise and accountability support!

Strength: did my dumbbells. Yay!

Annie

Cardio: Walking 2 miles (parking lot construction, had to park a mile away from office)

Strength: Push Day

Cable Forearm Twist In/Out 2x15
Bench Press 5x5,4,3,2,3
Incline DB Press 3x10
Decline Cable Fly 3x10
Standing OHP 3x5
Lying EZ-Bar Skull-crusher 3x10

Analysis: Was reminded today on the power of having an enthusiastic spotter. I always make sure to have a spotter on my last set on bench presses, especially the day I'm increasing the weight each set, but usually the spotter is very quiet, watches me get my desired reps, nods and leaves. Not today; the guy I asked for a spot must have been a cheerleader in a former life, as he was talking, cajoling, cheering the entire set. My goal was to get 2 or 3 reps; with him egging me on, I squeaked out four (though the final rep he did have to help me move through my sticking point halfway up before letting me finish).

Food: Lunch - Deli meat with soup, Dinner - baked chicken with buttered noodles

Life: Recent dinners haven't left any leftovers for work, so today had to scrounge in the fridge really quick before jetting to the gym.

I lost half a pound last week which puts me back where I was two weeks ago. Eating food I bought for my cousin's visit set me back two weeks. So this week I really want to make some progress before the Fourth of July holiday. So I will be careful eating. No extras.

Missed my yoga this morning, but there are still many hours left in the day. I will get it done.

Annie

Strength: Full Body Friday

Deadlifts 5x5
Hack Squats 3x10
DB Bench Press <superset> DB Row 3x10
DB Shoulder Triset (Front Raise, Lateral Raise, Rear Lateral Raise) 3x10
DB Curl <superset> Lying DB Extend 3x10

Analysis: Good status, grumpy status. I was up late last night, so instead of waking at 5 to hit the gym and hit the road at 7, I instead slept in til 7 and just hit the road. But since my vacation starts tomorrow, my boss was cool with my taking off a couple hours early, so I was able to hit the gym after work instead. Didn't know how much the difference in time of day would impact my strength levels, but apparently not too much, as I churned through the entire workout. Would've been done sooner, except when I got there all four squat/deadlift racks were busy: one squat, one deadlift, one Oly lift...and one doing BB curls using just the bar for about a dozen sets. *Grump, grump.*

Food: Lunch - baked chicken with buttered egg noodles, Dinner - brown sugar/cayenne pork chops with mashed potatoes

Life: Tomorrow I do final shopping/packing so I can hit the road Sunday to go camping, returning the following Saturday. No internet, no cell phone service, no cars, no technology. Just tents, fire-roasted food, tons of hiking, fresh air. Man, I can't wait!

Life Part 2: I've only been doing the Full-Body Friday for 3 weeks now, and not sure how much of the change is just in my head, but I've noticed some significant improvement in my chest development in the mirror now that I'm hitting each body part twice per week, even if the second time is only 3 sets at a relatively lighter weight. May be simple swelling as the muscle adapts to being hit more frequently; may be in my head. Either way, I like it!

Life Part 3: Avs lost again. Still lead the series 3-2, everything will be decided while I am camping, will find out the results in a week I guess.

@ninerbuff great job losing a pound!

I will be doing my dumbbells here in a bit.

Annie

Cardio: 15 mins fast marching

Strength: 53 mins yoga

Assessment: I missed dumbbells yesterday. I was moody and ate chocolate instead. Feeling slightly better today. But I will be on edge until my mother's doctor appointment next Tuesday. It's okay to feel moody, but that's when I really need to exercise and eat right.

Food: same eggs, oatmeal, yogurt, chicken plus some semisweet dark chocolate.