"TLFC" exercise and accountability support!

Weights: Upper Power

Bench Press 5x5
Cable Row 5x5
Machine Decline Press 5x5
Machine High Row 5x5
Seated BB OHP 5x5
Cable Woodchoppers 3x10 (High, Cross, Low)

Analysis: Really felt in the zone today, increased the weight on three of my lifts and managed to get the full 5 reps on all five sets of bench, even 6 reps (with spotter watching) on the final set. Not gonna increase that weight until I can do it two weeks in a row, but felt like it was a most excellent workout!

Food: Last night was supposed to be homemade chicken pot pie, except my son and his wife both had to work, meaning it would've been just my wife and I eating it with my daughters scrounging up something they could agree with, so I took pity and ended up buying a round of Burger King.

ninerbuff wrote: »

Hey gang...It's been hot...

I officially hate you, @ninerbuff, lol. High today here is 3 below, with wind chills of 20-30 below.

Weights: Lower Power

Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
Cable Crunch 4x10

Food: Last night was French dip sandwiches with baked fries

Food: No workout today. Last night's dinner was pork parmigiana with mashed potatoes.

Tuesday
Workout: 10 mile crosstrainer
Weigh In: 106.4 lbs
Nutrition: focus on veggies, protein, healthy fats

Goals:
1. Reach 104.0lbs by 1/21/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order (Old and New Testiments). minimum 1 chapter daily (Today accomplished: Matthew 7)
4. Taper carbs to 40%

1/18/24 4AM WORKOUT

CARDIO:
Stationary bike 8 miles 00:30:57

CORE:
Plate raise crunch 3 sets @15 reps, 2 sets @20 reps

STRENGTH:
3sets @15 reps, 2 sets @20 reps
Elevated calf raise
Dumbbell row
Tricep cable extension
Forearm squeeze 5 sets @25 reps

GOALS:
Stay under 1,500 calories/day

NOTES:

Weights: Upper Hypertrophy

Incline Bench Press 3x10
DB Bench Press 3x10
BB Row 4x10
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Face Pull 3x10
Cable Lateral Raise 3x10
Preacher Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x15sec

Food: Dinner was chicken stir-fry with rice and veggies

nossmf wrote: »

Welcome, @NVR2OLD1961! Wow, 4 people posting at once...never seen this thread so active!

Thanks.
I was very impressed to see the dedication to posting daily workouts so I wanted to jump in on it.

1/19/24 4AM WORKOUT

CARDIO:
Stationary bike 4 miles 00:16:50

CORE:
Lying leg raise 3 sets @15 reps, 2 sets @20 reps

STRENGTH:
3sets @15 reps, 2 sets @20 reps
Decline bench press
Sumo squat - kettlebell
Bicep hammer curl
Lying leg curl - cable
Forearm squeeze 5 sets @25 reps

GOALS:
Stay under 1,500 calories/day

NOTES:
Happy 60th Birthday ninerbuff!

Saturday
Workout: 10 mile run
Weigh In: 106.8 lbs
Nutrition: successfully reduced caffeine from my typical 5 servings to 2 servings. Progress

Goals:
1. Reach 104.0lbs by 1/21/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order (Old and New Testiments). minimum 1 chapter daily (Today accomplished: Matt 7)
4. Transition to 100% paleo: veggies, protein, fats

1/19/24 4:15AM WORKOUT

CARDIO:
Not today

CORE:
Cable crunch 7 X 20

STRENGTH:
Bench press 4 X 12
Forearm squeeze 5 X 30
Tricep rope extension 4 X 15
Lateral dumbbell raise 4 X 15
Cable pull-down 5 X 20

GOALS:
Stay under 1,500 calories/day

NOTES:
Saturday & Sunday - rest day