"TLFC" exercise and accountability support!

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Replies

  • DiscusTank5
    DiscusTank5 Posts: 422 Member
    edited June 15
    Rest day. I'm a mom, though, so even sick I had a work meeting and then a trip to the mall with my kids (so fun--reminds me of high school weekends in the early 90s!).

    Meals:
    B: Gk yogurt and keto clusters; L: Chickfila nuggets and fries; S: hummus and veggies; a clementine and NO Snickers
  • ninerbuff
    ninerbuff Posts: 48,905 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Going to go see my dad today because I have to work tomorrow for Father's Day.

    Cardio: Walk/jog- 260 calories

    Strength: quads- linear leg press, Smith machine squats, bulgarian squats, leg extensions 4x12,10,8,6

    Assessment: Panda Express for dinner.
  • DiscusTank5
    DiscusTank5 Posts: 422 Member
    Cardio: short walk with the dog and not much else. Really hot now--I'll go do a bit of gardening in a minute. Bought a couple of new flowering plants today for the front walk.

    Food: black tea with half and half, pumpkin overnight oats for b'fast; Starbucks ribbon crunch frappe for lunch (I know, I know); bean-potato casserole and watermelon wedges for supper--also broccoli with cheese even though it didn't go with the other parts of the meal. Oh well. I've never claimed to be Julia Child . . . if I did, maybe I'd make a cold salmon mousse or something else from the 60s. :smile:
  • ninerbuff
    ninerbuff Posts: 48,905 Member

    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule. Cleaning my grill. Later I'll grocery shop and do laundry.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Popeye's for dinner.
  • ninerbuff
    ninerbuff Posts: 48,905 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule today. Had a good weekend although Sunday was pretty slow.

    Cardio: Walk/jog- 260 calories

    Strength: shoulders- machine shoulder press, rope face pulls, rear lateral raises, side lateral raises, single arm cable side laterals, shrugs with dumbbells 4x12,10,8,6

    Assessment: Chinese for Father's Day dinner.

  • ninerbuff
    ninerbuff Posts: 48,905 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and class today. My workout yesterday was so *kitten*. Get a good one today though.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Steak and corn for dinner last night.


  • nossmf
    nossmf Posts: 10,863 Member
    Weights: Upper Body

    Bench Press 10x3x80% 1RM
    Cable Row 4x10
    Machine Decline Press 3x10
    Machine High Row 4x10
    Seated Arnold Press 3x10
    DB Curl 3x10 (Twist Curl, Hammer Curl, Concentration Curl) <<superset>> DB Lying Skull Crusher 3x10
    Cable Woodchoppers (Low, Mid, High) 3x10

    Analysis: Late start at the gym, had to wrap up in time for work so skipped the isolation moves.

    Food: Last night was baked chicken with buttered noodles.

    Life: My wife made it home after a week visiting friends out of state, that's good news. My son's dog and his wife's dog had another fight which drew blood, that's bad news. We're pretty sure it stems from the fact her dog is not spayed, his is, and when the one goes into heat she gets hyper aggressive towards the other female. Trying to make arrangements to get her spayed, hoping that'll prevent future aggression.
  • ninerbuff
    ninerbuff Posts: 48,905 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and long day.

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

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

    Assessment: Made Asian short ribs for dinner with bok choi.

  • ninerbuff
    ninerbuff Posts: 48,905 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and class today. Last day for my GM to be here and get transferred. AM moves up to GM and I'll help him get up to speed with everything.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Carne Asada superburrito for dinner.
  • nossmf
    nossmf Posts: 10,863 Member
    Weights: Lower Body

    Rack Pull 5x10
    Leg Press 4x15 <<superset>> Seated Calf Raise 4x20 <<superset>> Cable Crunch 4x15

    Analysis: My commute via interstate between cities for my job has been a nightmare this week, with a different accident every day causing massive traffic jams and turning a one-hour commute into two+ hours. It's really zapped my energy to hit the gym after work, which is why I'm only on my second workout of the week on Thursday. Combine that with a hitch in my hip limiting what leg movements I could do comfortably today, and not exactly my best workout.

    Food: Last night was homemade chicken pot pie.
  • ninerbuff
    ninerbuff Posts: 48,905 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. Finishing up the week with my 2nd longest day.

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

    Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6

    Assessment Pizza last night for dinner.
  • nossmf
    nossmf Posts: 10,863 Member
    Weights: Upper Body

    Bench Press 3x10
    DB Bench Press 3x10
    BB Row 4x10 (2 sets pronated, 2 sets supinated)
    Pulldown 3x10 (1 set each hands over, under, neutral-grip)
    Face Pull 3x10
    DB Upright Row 3x10
    DB Shrugs 3x10
    Preacher Curl 3x10 (3-second negatives)
    Cable Pushdown 3x10 (5-second negatives)
    Perloff Press 3x15sec

    Food: Dinner was pan seared BBQ pork chops with buttered potatoes.

  • ninerbuff
    ninerbuff Posts: 48,905 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Quads and then get a pedicure and house cleaning today.
    Cardio: Walk/jog- 260 calories

    Strength: quads- linear leg press, Smith machine squats, bulgarian squats, leg extensions 4x12,10,8,6

    Assessment: Sushi for dinner.
  • ninerbuff
    ninerbuff Posts: 48,905 Member

    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule. Finish laundry and grocery shopping this week.
    Cardio: Walk/jog- 260 calories

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

    Assessment: Panera for dinner.
  • ninerbuff
    ninerbuff Posts: 48,905 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule today. Spent most of yesterday after work binge watching "The Boys" S4 and "House of the Dragon" S2!!!!!

    Cardio: Walk/jog- 260 calories

    Strength: shoulders- machine shoulder press, rope face pulls, rear lateral raises, side lateral raises, single arm cable side laterals, shrugs with dumbbells 4x12,10,8,6

    Assessment: Chinese for dinner.



  • nossmf
    nossmf Posts: 10,863 Member
    Weights: Upper Body

    Bench Press 10x3x81% 1RM
    Cable Row 4x10
    Machine Decline Press 3x10
    Machine High Row 4x10
    Seated Arnold Press 3x10
    DB Curl 3x10 (Twist Curl, Hammer Curl, Concentration Curl) <<superset>> DB Lying Skull Crusher 3x10
    Cable Woodchoppers (Low, Mid, High) 3x10

    Food: Last night was lasagna with side salad (no dressing)
  • ninerbuff
    ninerbuff Posts: 48,905 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and class today. My daughter got her first ever job and worked her first day yesterday. Today I have to take her in at 6am to start work. Good thing I work in town.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Panda Express for lunch.

  • ninerbuff
    ninerbuff Posts: 48,905 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and long day.

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

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

    Assessment: Panera for dinner.
  • nossmf
    nossmf Posts: 10,863 Member
    Due to some hip tightness, I'm only going to do a single leg day each week for a few weeks. Due to failing to set my alarm properly last night, I failed to wake up in time to hit the gym today. Will need to decide whether to do upper body Thursday like always with legs Friday, or legs tomorrow so I at least alternate.
  • ninerbuff
    ninerbuff Posts: 48,905 Member
    nossmf wrote: »
    Due to some hip tightness, I'm only going to do a single leg day each week for a few weeks. Due to failing to set my alarm properly last night, I failed to wake up in time to hit the gym today. Will need to decide whether to do upper body Thursday like always with legs Friday, or legs tomorrow so I at least alternate.
    It happens.

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