"TLFC" exercise and accountability support!

FFL Update after MNF: Good news, I was the #2 scoring team in the league! Bad news, I faced the #1 scoring team, losing by under 2 points. Went 1-3 week 1, lost a couple starters to injury already, got some work to do.

Recovery week is over, workouts revamped, aches and pains and fatigue gone, rarin' to go!

Strength: Leg Day

Squats 4x20
BB Step-Ups 3x10
BB RDL 3x10
BB Hip Thrust 3x10
Standing Calf Raise 3x10

Abs - Front
Cable Crunches 3x10
Plank 3x30sec

Analysis: The last three months, my lifting sessions had been divided into an "A" and "B" routine, alternating each week, with slight differences either in sets/reps or in selection of assistance exercises. During my self-imposed week off I decided to consolidate them into a single Leg, Pull, Push and Full-Body day, which I will repeat each week for the next three months and see how it goes. I really liked today's Leg day, feeling a hit all angles of the legs, and all from a single squat station I never had to leave the entire workout. I've also backed off on the max weights in use...squat sets of 20 (not 10), deadlift sets of 5 (not heavy doubles), bench sets of 5 (rather than pushing for failure on a heavier weight).

Food: Lunch - soy chicken with buttered egg noodles, Dinner - Papa Murphy's pizza (half price Tuesdays)

Fantasy Football: It was a very good week all around. Went 3-1, with one team still undefeated at 2-0, and even my worst team (0-2) lost by a very small margin. Meanwhile my Broncos managed to find a way to win. Was it ugly, sure...but a win's a win, and there's 16 other teams who'd gladly trade a beautiful loss for an ugly win.

Strength: Pull Day

Pullups 3 sets
BB Row 4x10
BB Shrugs 3x10
Machine High Row 5x5
Preacher Curl 3x10

Abs - Side
DB Side Bend 3x10
Side Plank 3x20sec

Analysis: Slept in due to forgetting to set my alarm, woke up in time to get to work on time but had to move workout to after work. Fortunately I'm leaving work early today anyway, so dinner won't be delayed.

Food: Lunch - grilled chicken with rice, Dinner - BBQ pork chops with sautéed red potatoes

Fantasy Football: Was able to pickup Jimmy Garoppolo off waivers on my team with the weakest QB situation. Facing Denver is a bad first matchup, so will probably still use Matt Ryan (hugely disappointing start to the year), but starting week 4 I should be in a much better position. And if I make it to the playoffs, I have Deshaun Watson sitting on my bench (his suspension will be over by then), so will be set to soar!

Had to be at work at 0600 this morning, leaving the house by 0430, so no morning workout for me. Figured I'd be able to leave work by 2 and have an afternoon workout, but instead my boss wants me to attend a meeting which STARTS at 3, who knows when it will end. Combined with having to take my daughter to a school meeting this evening, looks like today's push workout will get pushed (see what I did there?) to tomorrow, with my full-body workout still scheduled for Saturday morning. Hoping it'll be ok to do the full-body so soon after a chest day, will play by ear if I have to pull back on the weights or not that day.

Strength: Full Body

Deadlifts 5x5,5,5,4,3
Hack Squat 3x10
DB Press <superset> DB Row 3x10
DB Front Raise <superset> DB Side Raise <superset> DB Rear Lateral Raise 2x10
DB Curls <superset> EZ-Bar Extend 2x10

Analysis: Lesson learned...from now on, at LEAST 24 hours between any lifting session and the full-body session. Yesterday's push day was strong; today's push portion of the full-body was epically difficult.

Food: Lunch - KFC sandwich, Dinner - spicy peanut chicken on rice

Life: Got my laptop back, all files/bookmarks. A coworker suggested the file links were missing because I was actually logged in on a temporary profile, and gave me instructions to find them again. Immediately after my laptop prompted me to reboot to install the second half of the update, after which POOF, all back to normal. Go figure.

Strength: Leg Day

Squats 4x20
BB Step-Ups 3x10
BB RDL 3x10
BB Hip Thrust 3x10
Seated Calf Raise 3x10

Abs - Rectus Abdominus
Cable Crunches 3x10
Plank 3x45sec

Analysis: My regular plank times are rapidly improving. My side plank times, however, are seriously lagging, with my left side proving significantly weaker than my right side.

Food: Lunch - soy chicken with buttered egg noodles, Dinner - breakfast (French toast, scrambled eggs, bacon)

Fantasy Football: Tough week in fantasy football, going 1-3 on the week after several of my guys apparently decided to take the week off. The one win was in my best team, though, which is now 3-0 to start the year. Meanwhile, it was a GREAT week for my Broncos...win Sunday night...all 3 division opponents lost...Patriots lost...tied for division lead. Our defense is legit...now we just need to get the offense figured out. At least our penalty count was slashed last night, from 12/13 the first two weeks to only 5 last night.