"TLFC" exercise and accountability support!
Replies
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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.0 -
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.1
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It happens.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.
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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.
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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.
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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.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.
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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.0 -
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.1 -
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.1 -
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.0 -
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.2
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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.2 -
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.
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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
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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.
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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.
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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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Hey gang,
I like myself unconditionally!
Happy TGIF! Full schedule. AC guy couldn't make it yesterday, but hopefully today because it's really hot upstairs to sleep.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6
Assessment KFC for dinner, but I stayed in control of calories.0 -
Weights: Upper Body Two (Yesterday)
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
Machine Lat Raise 3x10
DB Shrugs 3x10
Preacher Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x15sec
Analysis: Had to workout without music as I couldn't find my headphones. Before I went home, I decided to check the lost-and-found just in case, without much hope. Turns out there were three wireless headphones turned in, one of them mine. Sometimes the honesty of people is a refreshing burst of air.
Food: Dinner was homemade fried chicken.
Weights: Lower Body (Today)
Squat 4x10
Rack Pull 4x10
Leg Press <<superset> Leg Press Calf Raise 4x10 (Last set drop set)
Cable Crunch 4x25, 20, 15, 10
Analysis: Normally I do the cable crunch where each set goes down in weight, up in reps. Today I tried the opposite, with the heaviest set done last. Think I'll swap back to the old way; that last set was killer!
Food: Last night was grilled steak with baked potato
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Hey gang,
I like myself unconditionally!
Happy weekend! My favorite training day since I'm actually off work! AC guy told me I need a new blower, but he can't order it till Monday. So likely another week of 85 degree heat trying to sleep upstairs.
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. I usually just get mixed vegetables and terriyaki chicken (no sauce) everytime.
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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: Fresh shrimp rolls for dinner.
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this is my first post here. ive been logging for years on my own thread but MFP has removed that.
biceps/triceps
cable push downs-5x10
reverse grip push downs-5x10
skull crushers-5x10, 2x5
barbell curl-5x8
cable curls-5x12-15
crunch machine-5x251 -
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Hey gang,
I like myself unconditionally!
Happy Monday! Full schedule today. Hoping it's cooler this week until I get my upstairs AC fixed.
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.
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Weights: Upper Body
Bench Press 8x3x85% 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: Had to happen eventually, the bench triplet weight is now high enough I did not complete the full 10 sets. Per the protocol, next week I stop at 8 sets, even if I somehow feel I can do better.
Food: Last night was pork slow cooker pot roast.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Full schedule and class today. Suppose to be hot again this week.
Cardio: Walking/jog- 260 calories
Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x12,10,8,6
Assessment: Steak and green for dinner last night.
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Workout schedule: Due to summer vacations causing a manpower shortage, I'll be pulling 12-hr shifts the next two days, along with my 60-90 minute commute each way. No working out for me, so looks like a single upper-body day this week as I'll hit lower body Friday.
Food: Last night was spaghetti with side salad0 -
Twelve hour shifts are no bueno. Vacations are critical. Too bad they don't have enough staff to handle the workload without requiring overtime.
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