"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kickboxing class.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Pizza last night.

  • nossmf
    nossmf Posts: 11,630 Member
    edited August 2023
    Weights: Upper Hypertrophy

    Incline Bench Press 4x12
    Machine Fly 3x12
    BB Row 4x10
    Pulldown 3x10
    Machine Lateral Raise 4x12
    Machine Curl <superset> Machine Pushdown 3x10
    Perloff Press 3x15sec

    Analysis: Back's recovered enough I did my entire normal workout, and it came through with flying colors! My pulldown weight is almost equal to my body weight, so am thinking of swapping out pullUPs for the current pullDOWNs. Used to use pullups to START a back workout, swapped in pulldowns when I moved the movement pattern to the middle, but should be good to revert back now.

    Food: Dinner - French dip sandwiches with baked fries last night
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. Lost one client and obtained 4 more this week.

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

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

    Assessment Taco Bell for dinner.

  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Leg day!!! Just some yard work and cleaning today.

    Cardio: Walk/jog- 260 calories

    Strength: Quads- leg press, safety squats, hack squats, walking lunges. 4x12,10,8,6

    Assessment: Panda Express for dinner.
  • nossmf
    nossmf Posts: 11,630 Member
    Weights: Lower Hypertrophy

    Squats 4x15
    BB Step-Ups 3x12
    BB RDL 4x10
    Leg Extension 3x12
    Seated Leg Curl 3x12
    Calves Extend 4x12
    Suitcase Carry 3x40s

    Food: Dinner - baked salmon with rice and broccoli last night
  • coderdan82
    coderdan82 Posts: 133 Member
    Strength: doing Stronglifts 5x5, today was barbell squats, bench press, rows, all 5x5

    Cardio: focusing on heat rate zone 2 training. Did half hour on the treadmill.

    Assessment: stayed within calorie limit. Lots of veggies and protein.
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule today. Laundry and grocery shopping.

    Cardio Walking/jog- 30min (260 calories)

    Strength: Hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6.

    Assessment: Popeye's chicken sandwich for dinner.

  • nossmf
    nossmf Posts: 11,630 Member
    Welcome to the thread, @coderdan82! Hope you feel free to continue posting here. Lots of people have posted over the years, only @ninerbuff and myself have remained consistent. Maybe you'll make 3!
  • nossmf
    nossmf Posts: 11,630 Member
    For myself, no training today, have to return to pulling shift rotation for the next couple months due to losing several people in the last couple months. Hopefully the new peeps will be fully trained and certified crew ready by mid-October, but until then, my gym time will need to adapt based upon my work schedule. Next session will likely be Wednesday, as I hate working out after a full day of work, I much prefer going before.
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kickboxing class tonight. Go by the school today to confirm my yard duty statis.

    Cardio: Walk/jog- 260 calories

    Strength: shoulders- shoulder press, dumbbell side laterals, high elbow rear pulls, facepulls, cable side laterals 4x12,10,8,6

    Assessment: Sushi last night for dinner.
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and kickboxing class this morning.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Steak and salad for dinner.
  • coderdan82
    coderdan82 Posts: 133 Member
    nossmf wrote: »
    Welcome to the thread, @coderdan82! Hope you feel free to continue posting here. Lots of people have posted over the years, only @ninerbuff and myself have remained consistent. Maybe you'll make 3!

    Thanks! My posts might get a bit monotonous but I'll keep posting.

    No workout today. I spent the past two days moving stuff from a storage unit and I'm totally beat, really needed a rest day.
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    coderdan82 wrote: »
    nossmf wrote: »
    Welcome to the thread, @coderdan82! Hope you feel free to continue posting here. Lots of people have posted over the years, only @ninerbuff and myself have remained consistent. Maybe you'll make 3!

    Thanks! My posts might get a bit monotonous but I'll keep posting.

    No workout today. I spent the past two days moving stuff from a storage unit and I'm totally beat, really needed a rest day.
    Lol monotony is consistency! And to keep up with weight loss/gain/maintenance, it's key.

    So are either of you two getting ready to draft for FFL?


  • ninerbuff
    ninerbuff Posts: 48,985 Member

    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and my long day. Getting ready for school year by having to take the yearly employee tests.

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

    Strength: biceps- barbell curls, preacher curls, cable curls 4x12,10,8,6

    Assessment: Taco Bell for dinner.
  • nossmf
    nossmf Posts: 11,630 Member
    Weights: Upper Power

    Bench Press 5x5
    Cable Row 5x5
    DB Press <superset> DB Row 5x5
    Seated Smith OHP <superset> BB Shrugs 3x8
    Cable Pushdown <superset> Preacher Curl 3x8

    Food: Grilled burgers last night.

    FFL: I don't do redraft leagues, I have auction-contract leagues, where following each year's auction players are assigned contracts of 1-3 years. Consequently, we keep on average half to two-thirds of our team from year to year, only doing an auction for the small free-agent pool every March and a rookie-only draft in April. My teams have been ready for the season to begin for several months. (I've argued to get these activities pushed later in the summer closer to the season, but I got voted down.)
  • coderdan82
    coderdan82 Posts: 133 Member
    Strength: StrongLifts5x5 workout B, consisting of barbell squats, overhead press and deadlifts

    Cardio: half hour on the treadmill targeting zone 2 heart rate

    Assessment: oatmeal, eggs, jerk chicken breast, coho salmon, lots of veggies

    FFL: don't know what that is
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    coderdan82 wrote: »
    Strength: StrongLifts5x5 workout B, consisting of barbell squats, overhead press and deadlifts

    Cardio: half hour on the treadmill targeting zone 2 heart rate

    Assessment: oatmeal, eggs, jerk chicken breast, coho salmon, lots of veggies

    FFL: don't know what that is
    FFL is fantasy football league

  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kickboxing class. Expanded schedule means more clients to train.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Homemade spaghetti.
  • nossmf
    nossmf Posts: 11,630 Member
    Weights: Lower Power

    Rack Pull 5x5
    BB Hip Thrust 3x5
    One-Leg Press 3x8
    Seated Leg Curl 3x8
    Seated Calf Extension 4x12
    Cable Crunch 4x10

    Analysis: Watched a gal bench press 175, estimate her bodyweight as 125. Didn't say anything to her, but gotta give props.

    Food: Dinner last night was chicken strips with rice
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. Long day today because of adding clients.

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

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

    Assessment Taco Bell for dinner.



  • nossmf
    nossmf Posts: 11,630 Member
    Cardio:
    Elliptical - one hour hills (800 calories)
    Grocery shopping - two hours pushing a cart

    Food: Dinner - pork schnitzel with sweet potato casserole
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Leg day!!! Will do some yard work today.

    Cardio: Walk/jog- 260 calories

    Strength: Quads- leg press, front squats, hack squats, walking lunges. 4x12,10,8,6

    Assessment: Popeye's for dinner.
  • baileyblythe03
    baileyblythe03 Posts: 3 Member
    I’m a beginner and do swimming for cardio, strength, and weight loss. I do it for an hour and as I have just started MFP I don’t know the calories I burned.
    I do have a question, what’s a good substitute for swimming once fall hits and it gets colder? Any suggestions are acceptable as long as you know I don’t have a gym to go to.
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    baileyblythe03 wrote: »
    I’m a beginner and do swimming for cardio, strength, and weight loss. I do it for an hour and as I have just started MFP I don’t know the calories I burned.
    I do have a question, what’s a good substitute for swimming once fall hits and it gets colder? Any suggestions are acceptable as long as you know I don’t have a gym to go to.
    You could do home videos of cardio workouts off youtube. I don't have any specifically because I don't use youtube for workouts with the exception of Tae Bo by Billy Blanks years ago.



  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule today. Laundry and grocery shopping.

    Cardio Walking/jog- 30min (260 calories)

    Strength: Hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6.

    Assessment: Super burrito carne asada for dinner.

  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule and kickboxing class tonight.

    Cardio: Walk/jog- 260 calories

    Strength: shoulders- shoulder press, dumbbell side laterals, high elbow rear pulls, facepulls, cable side laterals 4x12,10,8,6

    Assessment: Sushi last night for dinner.


  • nossmf
    nossmf Posts: 11,630 Member
    Weights: Upper Hypertrophy

    Incline Bench Press 4x12
    Machine Fly 3x12
    BB Row 4x10
    Pulldown 3x10
    Machine Lateral Raise 4x12
    Machine Curl <superset> Machine Pushdown 3x10
    Perloff Press 3x15sec

    Food: Dinner - crock pot chicken alfredo
  • ninerbuff
    ninerbuff Posts: 48,985 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and kickboxing class this morning.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Leftovers for dinner.

  • ninerbuff
    ninerbuff Posts: 48,985 Member

    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and my long day. New clients and early start at 5:30am.

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

    Strength: biceps- barbell curls, preacher curls, cable curls 4x12,10,8,6

    Assessment: Steak and salad for dinner.

  • nossmf
    nossmf Posts: 11,630 Member
    Workout: None. Was supposed to be my days off the last two days, but had to report to work by 0600 to evaluate the new guy. Now I get to report to work at 0600 the next two days to help train a second new guy. Combine with wanting to be home in the afternoon/evening to spend as much time as I can with my daughter before she reports to boot camp on Sunday, and my workouts this week have been a bust.

    Food: Chicken fajitas last night

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