"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 48,718 Member
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    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: 9,871 Member
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    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: 48,718 Member
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    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.
  • ninerbuff
    ninerbuff Posts: 48,718 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and class today. Ugh, so our owner changed our music system from Pandora to Spotify and disallowed us from controlling the playlist. So what we used to choose for music genre is no longer under our control. I'm gonna miss my 80's and 90;s funk and hip hop.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Pizza for dinner and banana cream pie for dessert.

  • nossmf
    nossmf Posts: 9,871 Member
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    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

    Analysis: Ultimately went with the upper body today, since tomorrow I'll have the time to soak in the hot tub after. It's a mandatory part of recuperation, ask any real lifter over the age of 40. Turns out a good thing anyway, as my energy level slipped somewhat halfway through the workout, and I was doing 10% below max weights just to close it out. Better to do that with relatively lighter weights on upper body than the larger weights I use with lower body.

    Life: My little girl (ok, she's 16 and a high school junior, so maybe not so little anymore) has been dealing with knee pain for several years now, impacting her ability to fully commit to her school sports teams. Various therapies and medications never solved the issue, so we finally got an MRI done. Her doctor saw some growths and extra fat deposits sitting behind the kneecap causing pressure, figured that was what was causing the pain, so today was arthroscopic surgery to remove all the junk and look around for anything else which may be to blame. Everything went perfectly, my daughter's been more bothered by the stiffness of the bandages than any residual pain from the procedure, but I'm the one troubled... Doc said she found signs of an old ACL partial tear which had mostly healed, if a bit off since it was natural not surgical. Her date estimates put it back to when my daughter was running track, and I do recall her complaining about knee pain then, but being a track veteran myself I never imagined an ACL tear from simply running, not even jumping or hurdling. Now I feel guilty that I didn't pursue this more strongly before when she was younger, perhaps saved her years of pain.

    Food: Dinner tonight was sweet and sour pork with rice.
  • ninerbuff
    ninerbuff Posts: 48,718 Member
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    nossmf wrote: »
    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

    Analysis: Ultimately went with the upper body today, since tomorrow I'll have the time to soak in the hot tub after. It's a mandatory part of recuperation, ask any real lifter over the age of 40. Turns out a good thing anyway, as my energy level slipped somewhat halfway through the workout, and I was doing 10% below max weights just to close it out. Better to do that with relatively lighter weights on upper body than the larger weights I use with lower body.

    Life: My little girl (ok, she's 16 and a high school junior, so maybe not so little anymore) has been dealing with knee pain for several years now, impacting her ability to fully commit to her school sports teams. Various therapies and medications never solved the issue, so we finally got an MRI done. Her doctor saw some growths and extra fat deposits sitting behind the kneecap causing pressure, figured that was what was causing the pain, so today was arthroscopic surgery to remove all the junk and look around for anything else which may be to blame. Everything went perfectly, my daughter's been more bothered by the stiffness of the bandages than any residual pain from the procedure, but I'm the one troubled... Doc said she found signs of an old ACL partial tear which had mostly healed, if a bit off since it was natural not surgical. Her date estimates put it back to when my daughter was running track, and I do recall her complaining about knee pain then, but being a track veteran myself I never imagined an ACL tear from simply running, not even jumping or hurdling. Now I feel guilty that I didn't pursue this more strongly before when she was younger, perhaps saved her years of pain.

    Food: Dinner tonight was sweet and sour pork with rice.
    With it eventually subsiding, you likely just felt it was just injury from exercise and because they are so young, it's not unusual to just think she's fine now. Don't fret. At least the issue is resolved at this point. But I would try to get her on a strength training program to help ensure it doesn't happen again.
  • ninerbuff
    ninerbuff Posts: 48,718 Member
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    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. I am looking forward to just finishing this week.

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

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

    Assessment Popeye's chicken sandwich for dinner.
  • nossmf
    nossmf Posts: 9,871 Member
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    Weights: Lower Body

    Squats 5x10
    Rack Pull 4x10
    Leg Press 4x10 <<superset>> Leg Press Calf Raise 4x15
    Cable Crunch 4x10, 15, 20, 25

    Analysis: Hip felt great, still took it easy on the squats, but by the time I was at the rack pull it was all systems go. Maybe my hip just wants to stick to a single leg day per week, which I'll stick with for the month of July and see how things go.

    Daughter: She has physical therapy scheduled with a "Post-ACL Tear" emphasis, which will hopefully help strengthen the joint back up to snuff. Not sure if she'd be interested in starting a regular lifting regimen with her old man coaching her, will have to ask.
  • ninerbuff
    ninerbuff Posts: 48,718 Member
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    Hey gang,

    I like myself unconditionally!

    Happy weekend! Will try to get some bush trimming done before triple digits all next week!

    Cardio: Walk/jog- 260 calories

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

    Assessment: Vietnamese for dinner.
  • ninerbuff
    ninerbuff Posts: 48,718 Member
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    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: KFC for dinner.
  • nossmf
    nossmf Posts: 9,871 Member
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    No exercise to report, just an update on my daughter: it's now been 3 days since her knee surgery, she's walking around with an almost normal stride, and she's completely off her prescription painkillers.
  • DiscusTank5
    DiscusTank5 Posts: 398 Member
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    So I've been in Prince Edward Island for the past week for a conference.
    To sum up my "workouts": lots of walks on the cliffs and beaches and through forests.
    Food for the week: fish and chips probably 4X, one lobster supper, probably 4 different seafood chowders. And loads of French fries--all from potatoes grown on the island. Now back to real life.
  • ninerbuff
    ninerbuff Posts: 48,718 Member
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    Hey gang,

    I like myself unconditionally!

    Happy Monday! Full schedule today. Gonna be triple digits all week! Good thing I work in AC cooled gym!

    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: Sushi for last night dinner.

  • nossmf
    nossmf Posts: 9,871 Member
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    Weights: Upper Body

    Bench Press 10x3x83% 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: No dropping 10% weight today; full steam ahead!

    Food: Last night was pork parmigiana with mashed potatoes
  • ninerbuff
    ninerbuff Posts: 48,718 Member
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    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule and class today. Now starts the triple digit heat!!!

    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.




  • ninerbuff
    ninerbuff Posts: 48,718 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Full schedule and long day. Supposed to be 109 here today. Hopefully we don't have any issues with our AC's running.

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

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

    Assessment: Homemade spaghetti for dinner.

  • ninerbuff
    ninerbuff Posts: 48,718 Member
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    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Happy Independence day! We're only open till 4pm today so no evening clients for me.
    Gotta get my upstair AC fixed now after 14 years of living with it with no issues.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Flanken short ribs, bok choi and rice for dinner.

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