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"TLFC" exercise and accountability support!

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Replies

  • nossmf
    nossmf Posts: 10,782 Member
    Workout: N/A

    Analysis: My elbow has been getting slowly better despite regular use in the gym, so this week I'm not lifting at all, see if it gets all the way better. Thought about doing leg day, but figured it'd only lead to me wanting to do the other lifts as well. Thought about doing cardio only, but...well, cardio only, no thanks. I'll just have to monitor my diet. I'm down about 10 pounds since the start of the year, while looking actually bigger because the fat between muscles is disappearing, making the muscles themselves look bigger without actually being bigger. I've been enjoying my reflection in the mirror lately.

    Football: Ugh, watching my Broncos lose yesterday was so incredibly hard. Not just the way we lost (taking the lead with seconds to play, allowing the other team to drive for the tying field goal, then march easily to a touchdown in overtime while we never saw the ball), but the fact we lost to the RAIDERS, our most hated rival who's even worse than we are, but didn't look it. Sigh.

    Fantasy: Day started with literally ALL my RB's doing literally nothing (one team has Barkley, Chubb and Pierce, who combined for under 10 points). One league got saved by Davante Adams (at least SOMETHING good came of that game), another league saved by Travis Kelce. In tonight's game, both I and my opponent have a linebacker playing, who can score anywhere from 1-25 points each, and we're only 5 points apart, so who knows at this point.
  • nossmf
    nossmf Posts: 10,782 Member
    Fantasy Addendum: Just got home after work and discovered how MNF proceeded. I ended up going 2-2 on the week, but darn near was 1-3 thanks to facing the trifecta of Jimmy G, Ayuk and Kittle all going ape together. Good thing I had D. Hopkins on my side to squeak out a win by less than a point. This gives my records as 9-2, 6-4, 4-6, and 3-7. Stupidly, all of my teams are still in the playoff hunt (at most 2 games out), and none of my teams have clinched a playoff spot yet. So yeah.
  • ninerbuff
    ninerbuff Posts: 48,887 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. Warriors lost and so did I in FFL. I'm a game out of the last spot of the playoffs. I NEED to win at least 2 of the last 3 games and a couple of people to lose at least 1 to make the 6th and final spot. I'm at 5-6 with 4 teams at 6-5 and one of them I play in the 14th week. Ugh.

    Cardio: walk- 30 minutes (150 calories)

    Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6

    Assessment: Steak and rice last night. Need to start cutting down a bit to help offset upcoming Thursday.

  • ninerbuff
    ninerbuff Posts: 48,887 Member
    edited November 2022
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and it's my long day. The calm before the storm. But I do have a lot of cancelations today due to many just not here because of travel plans. Holidays seem to get people to forget about their routines when it's usually this time that people gain the most weight in the year.

    Cardio: jog/walk- 30 minutes (300 calories)

    Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.

    Assessment: Popeye's chicken sandwich for dinner. On FFL note, I just dumped Dillion (I am having a problem at WR points) to get Treylon Burks. I still have Ekler, Chubb and Pollard as my RB's and as long as they stay healthy, I should be fine. Now if I could get a QB (Cousins) that is consistent. I lost because of Cousin's lackluster performance last week.

  • ninerbuff
    ninerbuff Posts: 48,887 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday and Thanksgiving! Only a couple of clients and class and the gym closes at 12pm so it will be a zoo this morning. When I get home I have to cook Asian short ribs for family party.

    Cardio: walk- 30 minutes (200 calories)

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

    Assessment: Panda Express for dinner.

  • ninerbuff
    ninerbuff Posts: 48,887 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. Black Friday sales for membership have the gym busy this morning. At least I go home early.

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

    Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.

    Assessment: I did okay. Not too much food and in FFL I'm projecting above with good showings from Cousins and Shultz this week. Pollard was just short of projections but only by .5 points.

  • ninerbuff
    ninerbuff Posts: 48,887 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Workout then just my regular cleaning today. Warriors keep winning at home. Just got to learn how to win on the road now.

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

    Strength: quads- leg press, squats, hack squats, leg extensions 4x12,10,8,6

    Assessment: Flanken short ribs for dinner. Off to a good start for my FFL team before tomorrow's games. Need to win these next couple and have a couple of teams lose to make the playoffs this year.

  • ninerbuff
    ninerbuff Posts: 48,887 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kickboxing tonight. It's so stupid that I'm up big on my opponent and that he would need a miracle run to beat me this week...........................then Josh Jacobs has a career night. I have the 2nd highest score again and may lose unless Pittman pulls out his best ever night. Sometimes I hate FFL.

    Cardio: walk/run - 30 min (350 calories)

    Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6

    Assessment: Sushi last night for dinner. Back to school and crazy kids again.
  • nossmf
    nossmf Posts: 10,782 Member
    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 3x90sec

    Analysis: My first trip back to the gym after taking last week off. (Still walked the dog occasionally and Christmas decorating involved lots of lifting/carrying boxes from storage/moving furniture.) My elbow is better, not 100% but better, tomorrow's pull day will be the test. My grip was an issue during my RDL's, but I have been increasing the weight lately so I may just pull out my old wrist wraps for future leg days. Weight's up slightly after last week's combination of idleness and overeating, but not by much and should be fairly quick to remedy.

    Food: Lunch - ground hamburger and rice, Dinner - BBQ pork chops with sauteed red potatoes

    Fantasy Football: My top team won easily, should have guaranteed a spot in the playoffs. If I can get 5 PPR points from Najee Harris tonight, I'll be in a 4-way tie at 5-7 for the division lead. My other two leagues I've pretty much just written off as hopeless, even though technically they are mathematically not yet eliminated.
  • ninerbuff
    ninerbuff Posts: 48,887 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. Well I'm in 8 place now and 6th and 7th are one game up on me. I NEED to win the last 2 games and have them lose at least one because I lead in points on a tie breaker.

    Cardio: walk- 30 minutes (150 calories)

    Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6

    Assessment: Steak and rice last night for dinner.

  • nossmf
    nossmf Posts: 10,782 Member
    Strength: Pull Day

    Pullups 3 sets
    BB Row 4x10
    BB Shrugs 3x10
    Machine High Row 5x5
    Preacher Curl 3x10, 12, 15

    Abs: Side
    DB Side Bend 3x10
    Side Plank 3x40sec

    Analysis: As feared, my grip remains compromised...but only in the pronated position. Supinated and neutral positions my grip strength remains intact. Simple enough to alter pull day just enough to accommodate, now I'm thinking ahead to how I'll do deadlifts on Saturday. Maybe I'll try out that hexagon bar which wraps around you and allows you to use a neutral grip.

    Food: Lunch - chicken strips and rice, Dinner - sautéed summer sausage

    Fantasy Football: I watched just enough of MNF to see Najee Harris score and get my needed 5 points before turning off the game. Went 2-2 on the week, which gives me the following records:

    3-9, eliminated
    5-7, 4-way tie for division lead, 6-way tie for final wild card spot
    6-6, eliminated
    10-2, win this week guarantees playoffs, win plus rival loss guarantees a first-round bye
  • ninerbuff
    ninerbuff Posts: 48,887 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and it's my long day. Just need to get through the day today.

    Cardio: jog/walk- 30 minutes (300 calories)

    Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.

    Assessment: Lamb shank with gravy and biscuits. I haven't made it in a long time and daughter loved it.

  • nossmf
    nossmf Posts: 10,782 Member
    Strength: Push Day

    Cable Twist In/Out 3x15
    Bench Press 5x5
    Incline DB Press 3x10
    Decline Cable Fly 3x10
    Standing OHP 4x12, 10, 8, 6
    Cable Pushdown 3x10, 12, 15

    Abs: Obliques

    Perloff Press 3x15s
    Cable Woodchoppers (Low, Mid, High) 3x10

    Analysis: Of all the possible distractions at a gym, an underrated one is losing your watch with which you time the rests between sets. Nobody turned it in to lost and found, so guess I need to buy yet another one. This one lasted over two years, but most watches I get last on average 6 months before losing them. Used to be the weight room had multiple wall clocks I could look at instead, but for some reason has taken all of them down.

    Food: Lunch - skillet seared pork chops with sauteed red potatoes, Dinner - French dip sandwiches with baked fries
  • ninerbuff
    ninerbuff Posts: 48,887 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Last month of the year! This helps to set up the upcoming year so it's a great time to reassess so that you can get a start now before the new year hits!

    Cardio: walk- 30 minutes (200 calories)

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

    Assessment: McDonald's for dinner. Well tonight starts the path on whether or not I make the playoffs this year. I got ousted last year on a tie and I don't want to go through that again.
  • ninerbuff
    ninerbuff Posts: 48,887 Member
    Hey gang!

    I like myself unconditionally!

    Happy TGIF! Full schedule. So glad it's Friday. Got to get in early and get my work done.

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

    Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.

    Assessment: Ribs and rice for dinner. Time to get back to eating a little less.
  • ninerbuff
    ninerbuff Posts: 48,887 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Workout then just my regular cleaning today. Warriors keep winning at home.

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

    Strength: quads- leg press, squats, hack squats, leg extensions 4x12,10,8,6

    Assessment: Fresh shrimp roll for dinner.
  • ninerbuff
    ninerbuff Posts: 48,887 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kickboxing tonight. Well yesterday I had to win to make the playoffs...........and didn't. Second year in a row where I've missed our playoffs after 10 years of making them every year. My friends are happy since I've been 1st or 2nd eight times out of those 10 years.

    Cardio: walk/run - 30 min (350 calories)

    Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6

    Assessment: Sushi last night for dinner. I drowned my sorrows in banana creme pie yesterday after being ousted in FFL. On a good note the 9ers won without Jimmy at the helm. He's done for the rest of the season, but may be available for playoffs along with Trey Lance.
  • nossmf
    nossmf Posts: 10,782 Member
    edited December 2022
    Friday

    Cardio:
    Elliptical - 1 hr hills

    Dinner: Spaghetti with side salad

    *****

    Saturday

    Cardio:
    Elliptical - 5km hills

    Strength: Full Body

    Deadlifts 5x5
    Hack Squat 3x10
    DB Press <superset> DB Row 3x10
    Standing BB OHP 4x12,10,8,6
    DB Curl <superset> Lying DB Extension 3x10

    Analysis: In deference to my diminished grip strength, I tried the hex bar for deadlifts for the first time so I could use the neutral grip. Not only was I able to bang out 5x5 at my full weight, but it felt like I should have been lifting heavier. A work buddy says he also usually finds the hex bar MUCH easier. Now to rethink if I want to go back to pulling normal bar when my grip recovers.

    Dinner: Ribs with peas

    *****

    Monday

    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 3x90sec

    Analysis: For the first time in a few weeks, my arm didn't hurt when I gripped plates to load the bar. I don't assume I'm spontaneously fully recovered, but this is definitely a good sign!

    Food: Lunch - last day of Thanksgiving leftovers (turkey, ham, sweet potatoes), Dinner - homemade pepperoni pizza

    Fantasy Football: Went 3-1 on the week, which not only guaranteed one league a first-round bye in the upcoming playoffs but in another league where I've already been eliminated, I got to play spoiler to somebody else's playoff dreams, which is always fun. This gives my records now at 11-2, a pair of 6-7, and 4-8. One of the 6-7 teams is now in a two-way tie for division title, and I believe (I'll check later)
    that I play my rival in week 14, winner advances, loser stays home for the playoffs. Basically, my playoffs begin a week early in that league. It's been a few years since I last won a title (2018, IIRC) in any of my leagues, but once you make the playoffs you never know. I've said before it takes skill to get TO the playoffs, but once there it's all a matter of luck. I once went 13-0 and lost in the first round; I've also had a team finish 6-7 with a single healthy RB (trades/free agency closed) which went on to win it all.

    NFL: Another week, another creative way for my Broncos to lose, this time giving up the game's only touchdown after a 91-yard drive with under a minute to play, desperation driving into field goal range only to miss as time expires. Sigh. Some coworkers give me grief, ask every week why I'm still wearing my team's jacket, and beyond the fact it's my only winter jacket, I always tell them it's easy to be a fan when your team's winning, but only true fans continue to cheer during prolonged losing spells.

    NFL 2: On a positive note, my second son just told me what his Christmas gift to me will be, because he wanted to make sure my work calendar was clear: he bought us (plus his brother) tickets to the next Broncos home game. I have no clue where the seats are yet, and I don't care; I'm completely blown away by the gesture, him spending so much money, but as he just got his medical waiver approved and he can now enlist in the Army, he wanted to have a big hoorah memory to hang onto before he reports to basic training.
  • ninerbuff
    ninerbuff Posts: 48,887 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. Warriors lost so week is not starting off the best. Good thing is I had a great workout yesterday and work was busy.

    Cardio: walk- 30 minutes (150 calories)

    Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6

    Assessment: Steak and rice last night. I relaxed well after work. Weight is steady even after indulging over the weekend.

  • nossmf
    nossmf Posts: 10,782 Member
    Strength: Pull Day

    Pullups 3 sets
    BB Row 4x10
    BB Shrugs 3x10
    Machine High Row 5x5
    Preacher Curl 3x8, 10, 12

    Abs: Side
    DB Side Bend 3x10
    Side Plank 3x40sec

    Analysis: Last night I went digging through my old gym bag and located my wrist wraps for use during the BB rows and shrugs. At the gym I was so pleased I remembered to find them...and subsequently left them on my bedside table. Oh, well, maybe next week.

    Food: Lunch - lasagna, Dinner - Taco Tuesday

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