"TLFC" exercise and accountability support!

Hi folks, 36F, 5'4", 204.2 lbs this morning.

New here but not new to fitness or proper weight loss and health. I previously lost 35 lbs but old habits crept back on me and I am back with 70 to lose. Committed to keeping it off for good this time. Just starting out with that beginner mindset again, but ready to get after it.

1RMs
Bench: 165 lb
Squat: 240 lb
DL: 290lb

Cardio:
Walk 3 miles at 3mph (2 miles prior to workout then 1 after)

Strength
Bench: 3x6 @ RPE 6
Duffalo bar squat: 3x6 @ RPE 6
Power bar squat: 1x12 @ RPE 6
RDL 3x10 @ RPE 6
Sprinter sit ups 3x12 bw
Lat pulldown: 3x10
Oblique band iso holds 3x30 sec each side

Assessment
Good adherence to cals and protein; feeling good and looking forward to making this happen.

@nossmf Takes weight to move weight ( ) Thanks though. I'm one of the weaker ones at my gym. Keeps me hungry!

Happy Monday!

Cardio: HIIT walk/run 30min and 3x400m rowing

Strength: 30 min circuit of db clean & jerk, db curls, push ups, db deadlift

Assessment: Had friends over for a BBQ yesterday (weekly free meal). Didn't log anything and was up 1.5 lb today, but back on track today.

From yesterday (Monday):

Strength: Leg Day

Squats 4x10
SLDL 3x10
One-leg leg press 3x10
Leg extensions 2x10
Seated leg curls 2x10
Planks 3x30 sec

Analysis: Normally I like to lift first thing after waking, so I get up at 5am to lift before work. Today I had to be AT work by 6, and my gym doesn't open until 5, so I had to push my workout until after the work day. Got it done, but felt odd. Especially disappointed in my planks...figured I could do a couple minutes per set, but form was already suffering after a quarter of that time. Will have to build up over the weeks to come.

Food: Lunch - PBJ, Dinner - sloppy Joe's

Life: Had a wonderful salmon dinner last Friday, was looking forward to using the leftovers as a work meal. Then I remembered how much people gripe about reheating fish in the break room microwave, so I decided to be a nice coworker and NOT bring the salmon to work. Since I had zero leftovers otherwise, my lunch was a low-protein PBJ and a protein shake. Bleh.

Life 2: The gym finally declared the hot tub "fixed" but it was barely what I would call warm, let alone actually therapeutically hot. At my age after a heavy leg day, soaking in a true hot tub is a crucial part of the recovery process. Without it, and here today (the next day) I'm still feeling yesterday, when normally I don't.

Strength: pull day - 1 set each 10-15 reps
cable lat pull-down - 155 lb X 15
cable seated row - 110 lb X 15
DB rear delt raise - 15 lb X 15
BB curl - 73 lb X 12
trap-bar dead lift - 250 lb X 12
gripper - 169 lb X 12

Cardio: Concept2 row erg intervals (sprint 4 min + slow 3 min) X 4 ; HR > 150/min

Assessment: Food at prescribed macros, plenty of water, feeling a little under the weather but have to work 60-hr shift. Next workout target in 3 days: push day & 5 km run.

Tuesday:

Strength: Pull Day

Pullups 3 sets
BB Row 4x10
BB Shrugs 3x10
Cable Row 5x5
Face Pull 3x10
Cable Hammer Curls 3x15,12,10
Side Planks 3x20s

Analysis: Another early work day-shift, had to workout after work. Got the work done, but it was quite a humbling day at the gym surrounded by a different crowd than my usual early-morning group. First thing in the morning I'm about middle of the pack strength-wise, with the top guy out-lifting me by maybe 25%. But this crowd included a series of powerhouses, including multiple guys with biceps bigger than my quads (which are, if I do say so, pretty decent). Of the guys who were about my size, one was deadlifting 495 for doubles with room to spare (47% more than me), and another guy was benching 405 for sets of 5 (97% more than me). Combined with doing side planks for the first time in years and having to stop the clock after a measly 20 seconds, and I just had to shake my head at myself.

Food: Lunch - roast beef sandwich, Dinner - chicken fajitas

nossmf wrote: »

A 60-hr shift, @jvglynnjr? Are you a fireman, cop, military?

paramedic

Cardio: Elliptical - 1 hour hills (586 calories)

Analysis: My weight's creeping back up, up 1.5 pounds from a month ago. Assuming my food logging remains reasonably accurate, I'm guessing most of the difference is water weight, as in my earlier weight measurements came following a combo-day of both cardio AND weights, resulting in lots of sweating, where today was cardio only with correspondingly less sweat. My pants continue to get looser at the belt line, so no cause for alarm.

Food: Lunch - workplace burger burn, Dinner - breakfast (French toast, scrambled eggs, bacon)

Cardio: Elliptical - 5km (430 calories)

Strength: Full Body

Deadlifts 5x2
Hack Squat 3x10
DB Press <superset> DB Row 3x12
DB Front Raise <triset> DB Lateral Raise <triset> DB Rear Lateral Raise 3x10
DB Curl <superset> Lying DB Extension 3x10

Analysis: I weighed myself again after this sweat-inducer workout, and sure enough, my weight was "down" a full pound from yesterday. Tells me I need to select a better time for weighing myself. I could use my wife's scale, but I question it's accuracy, as it has a fat percentage feature which declared me as over 30% fat last time I stood on it. Um, nope.

Food: Lunch - baked chicken with buttered noodles, Dinner - homemade pizza

Life: With the Labor Day holiday weekend, most of my Friday meetings were cancelled. Most of my boss's were cancelled, too, except a single one he asked me to cover for him so he didn't have to come into the office at all today. So my Friday work day consisted of a 90 minute commute to work to attend a 15-minute meeting prior to a 90 minute commute back home. I was debating coming to work Monday and getting some paperwork taken care of, but now I'm thinking it can wait until Tuesday.

Cardio: Elliptical - 5km (430 calories)

Strength: Leg Day

Squats 4x20
BB Step-Ups 3x8,10,12
1-Leg Press 5x5

Analysis: Last time I did BB step-ups, I increased the weight. This time I found extra steps, so increased the height on the first set. It very nearly killed me. So for the next two sets, I lowered the height and increased the weight each set, and discovered the third set, despite having the highest weight, was by far easier with 12 reps than the first set did with half the reps but much higher height. Will think about what I want to do in two weeks when I repeat this workout...

Analysis 2: Once again, the leg press was absent enough plates to challenge me with both legs on sets of five reps, so I cut the weight in half and did one leg at a time. What I quickly discovered was that each leg was actually capable of handling far more than half the two-leg combo, as I was increasing weight each set until the fifth and final set had almost 75% of my two-leg weight.

Food: Lunch - tomato soup and grilled cheese, Dinner - homemade fried chicken with sweet potatoes and brownie

Life: I took the entire 3-day weekend off from the gym, sleeping in each day and spending the day with my wife instead. Today I worked from home so I could take my daughter to a doctor's appointment. Without the commute I decided to do cardio AND weights, but I mistimed it and had to cut my weight session short by a couple isolation exercises.

Life 2: My weight was down again, obviously due in part to copious sweating, but I'm also thinking it may actually be true, as my waistline is in fact shrinking. No danger of a six-pack anytime soon, but I'm having to cinch my belt a notch tighter.

Strength: Pull Day

Pulldowns 2x10
Chindowns 2x10
High machine row 5x5
Low machine row 5x5
T-bar row 3x10
DB Shrugs 3x10
DB side bend 3x10
Preacher curl 3x10,12,15

Analysis: Somehow during the night I must've slept wrong or something, because the pinky finger on my right hand just wasn't having it today bending. Amazing how much you rely on the pinky to enhance grip strength, which is essential during a pull day. Only had to lighten the weight on one exercise, but was acutely aware of it the entire time.

Food: Lunch - baked chicken with rice, Dinner - stuffed peppers with baked fries