"TLFC" exercise and accountability support!

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Replies

  • nossmf
    nossmf Posts: 10,939 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
    Machine Lat Raise 3x10
    DB Shrugs 3x10
    Preacher Curl 3x10 (3-second negatives)
    Cable Pushdown 3x10 (5-second negatives)
    Perloff Press 3x15sec

    Food: Dinner last night was French dip sandwiches with baked fries.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Miss instructing class and training clients already. Looking hard for a new job and opportunity to grow.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Pork spareribs and vegetables for dinner.
  • nossmf
    nossmf Posts: 10,939 Member
    Pity those clients stayed with the gym rather than remain dedicated to you as a person. Have you thought about establishing an online training presence?
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Waiting to here from a couple of places I applied at. One being a gym that I used to work for 13 years ago but has new ownership since then and a retirement community looking for a full time trainer for seniors who want to continue exercising.

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

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

    Assessment Fried rice with deer meat for dinner.

  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Worked out this morning at Anytime Fitness. At the very least they have all the equipment I'm used to using.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Flanken short ribs and green beans for dinner. But I bombed out on calories by 1,390 over because I indulged in A few Snickers share size candy bars. Still I'm already at the 1st rd weight goal.

  • nossmf
    nossmf Posts: 10,939 Member
    Weights: Lower Body

    Squat 5x10
    Rack Pull 3x8
    Leg Press <<superset> Leg Press Calf Raise 4x10 (Last set drop set)
    Cable Crunch 4x10, 15, 20, 25

    Analysis: As decided on last time, I limited my drop sets to two, not the ten from last week. I also lowered the rack pull depth a notch on the squat rack, and wow, what a difference it makes! Had to lower the weight, reps and number of sets. No doubt I'll work my way back up to where I was, but a trifle humbling in the meantime.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Get to train 2 former clients today. One in the gym and the other here in my garage for boxing.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Bento box from sushi house
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Continuing my search for a new job. It's only been a week, but seems like a month.

    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: Fried chicken, rice and green beans for dinner.
  • nossmf
    nossmf Posts: 10,939 Member
    Weights: Upper Body

    Bench Press 5x5, Last set AMRAP (10)
    Cable Row 5x5
    BB Decline Press 5x5
    Machine High Row 5x5
    Seated Arnold Press 3x10
    DB Hammer Curl 3x10 <<superset>> DB Lying Skull Crusher 3x10
    Cable Woodchoppers (Low, Mid, High) 3x10

    Analysis: Back to the 5x5 standard which helped me raise my 1RM before. Why fix what ain't broke?

    Food: Last night was chili

  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! A long time friend of mine is the general manager at an upscale gym that's a little bit away from where I live. I applied but have to wait till she returns from vacation.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Steak, corn and asparagus for dinner.

  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Got a couple of emails back with interest in my work profile. One I may take for sure but it's only part time.

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

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

    Assessment: Deer sausage, rice and asparagus for dinner.


  • nossmf
    nossmf Posts: 10,939 Member
    Better than nothing!
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Training one of my clients who stuck with me in my garage in kickboxing today. Applied at different places, including a Store Manager at a local GNC. Still hoping to get hired at my friend's gym though.

    https://www.bayclubs.com/pleasanton/

    Cardio: Walk/jog- 260 calories

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

    Assessment: Chicken adobo, rice and asparagus for dinner.

  • nossmf
    nossmf Posts: 10,939 Member
    Weights: Upper Body

    Incline Bench Press 4x10
    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
    Cable Curl 3x10 (3-second negatives)
    Cable Pushdown 3x10 (5-second negatives)
    Perloff Press 3x15sec

    Food: Dinner last night was L&L Hawaiian BBQ teriyaki chicken with steamed veggies.

  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! I've only been out of work a couple of weeks but it seems like an eternity. The only solace I get right now is that I'm able to focus on myself better and do more complete workouts with no rush.
    Watching Deadpool and Wolverine today with my daughter!

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

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

    Assessment Pork sausage and rice for dinner.

  • nossmf
    nossmf Posts: 10,939 Member
    Sending good wishes for gainful employment, my friend.

    I want to see Deadpool/Wolverine, but have limited funds to see movies in-theater and my wife and I are already slated to see Twisters on our date night tonight, so I may have to wait until it becomes available for home viewing. Shouldn't take long...as a kid it was a good six months wait, these days the wait can be as little as a few weeks.
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Leg day and some walking done this morning. Already over 12,500 steps for the day.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Strawberry poppyseed chicken salad from Panera for dinner.

  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! 2 clients this morning then I'll grocery shop later.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Beef bulogi and rice for dinner.
  • nossmf
    nossmf Posts: 10,939 Member
    Yesterday (Saturday)

    Weights: Lower Body

    Squat 4x10
    Rack Pull 4x10
    Leg Press <<superset> Leg Press Calf Raise 4x10
    Seated Leg Curl 4x10
    Cable Crunch 4x10, 15, 20, 25

    Analysis: I dropped the leg press drop sets and added leg curls to even my quads/hams work.

    Food: Last night was parmesan chicken with baked potato
  • ninerbuff
    ninerbuff Posts: 48,916 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Still searching for a job. I've gotten a few responses, but nothing solid yet. My friend returns from vacation so hopefully I'll talk to her soon about her club.

    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: Steak and caesar salad for dinner.

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