"TLFC" exercise and accountability support!
Replies
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Hey gang,
I like myself unconditionally!
Happy Monday! 9ers win and I still have hope to win in FFL if Pickens catches 3 TD's and gets like 150yds.
With one employee short, and another going on vacay in a couple of weeks, I'm going to be at the store a lot unless I hire another person pretty quickly.
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 last night for dinner.0 -
Weights: Upper Body - Power
Bench Press 5x8
Cable Row 5x5
Mac Decline Press 5x5
Machine High Row 5x5
Seated Smith OHP 3x10
Preacher Curl 3x10, 8, 6
Cable Pushdown 3x10
Cable Woodchoppers 3x10
Analysis: Slept through my alarm, but didn't want to skip the day completely, so I cut down to bare-bones minimum needed. Still made it to work on time.
Food: Last night was lasagna with side salad
Fantasy Football: Three weeks ago, I was 4-1, top scoring team in the league, number one ranked, looked to be cruising. Now I'm in danger of dropping 2 of the last 3 and being ranked as low as number four in the league. Unless Robinson completely disappears and scores 5 points or fewer. I will never wish an injury on a player, but is it too much to ask for him to oversleep and miss the game completely?0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Off today but still have to take a conference call. At least I get paid for it. Also train a client this morning.
Cardio: Walking/jog- 260 calories
Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x12,10,8,6
Assessment: Steak and vegetables for dinner last night. Well at the very least since I lost, all the people that were riding along side for a spot also lost, so I'm not in a bad place YET.
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Cardio: Treadmill 1-hr 12% incline walk - 809 calories
Food: Last night was parmesan chicken with baked potato
Fantasy Football: I went 3-3 in my leagues this week...
Team 1: W (5-3)
Team 2: W (3-5)
Team 3: L (4-4)
Team 4: W (2-6)
Team 5: L (5-3)
Team 6 (Niner's League): L (5-3) Interesting how my IRL Broncos are 5-3 and I'm jumping for joy, while my fake fantasy league is also 5-3 and all I can focus on is how if I'd chosen a better lineup I would be 7-1. I'm still in playoff position, which is all that counts at this point of the season, but it looks like my shot at a first-round bye has all but disappeared since I'm now 2 games back with 6 to play, and the other guy's not making the lineup mistakes I have been.
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Today marks one week without creatine each morning, and I don't know if the effect is real or a placebo, but my workouts are starting to feel the difference. Yesterday's lifting required greater focus than normal to punch out all the reps, and today's cardio felt more exhausting than the same session done last week.1
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Hey gang!
I like myself unconditionally!
Happy Humpday! Open store today and I'll have to get some candy on the way home for tomorrow night even though I won't get home till after 7pm.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x12,10,8,6
Assessment: Chicken adobo with rice for dinner last night. Well, the guy I play this weekend was the best man at my wedding in 1998 and still a really good friend................except in FFL. Overall he's beaten me more than I've beaten him, so I really need to kick his *kitten* this weekend just to hope to get a shot at playoffs.
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Cardio: Treadmill 1-hr 12% incline walk - 817 calories
Food: Last night was stir fried steak with rice and veggies
Fantasy Football: I didn't the waiver claim I wanted this week, but I grabbed a lesser one to try to shore up my weakest link (WR). Here's hoping I pick the right lineup this week, gotta get back to my winning ways...0 -
Hey gang!
I like myself unconditionally!
Happy Thursday! And Happy Halloween! I open the store today and of course later when I get home I have to hand out candy.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x12,10,8,6
Assessment: Dinaguan and rice for dinner. I don't get to eat it often so it was a treat. Didn't make any big pick up but a kicker since the other one I had was on bye this week.
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Workout: 30 min walking / running; later an 8 min. walk with the dog; still later 90 minutes of handing out candy at my church's Trunk or Treat. I know standing around doesn't really burn calories, but it wore me out!
Food: banana-spinach-chocolate protein powder smoothie in the morning; Tropical Cafe peanut paradise smoothie in the afternoon; miso and tomato soups for supper. Not enough calories but I was trying to compensate for Monday's splurge, involving birthday cake and ice cream, two things I don't keep around the house normally. I think I've been over-doing it more days than not for several months.
I've been attempting a sugar fast of sorts for the last three days, but what a surprise to see that my lunch smoothie came in at 69 g. (and that wasn't even the full thing).1 -
Hey gang,
I like myself unconditionally!
Happy TGIF! New month and new aspirations! Holidays are upon us and part of why I decided a Dietbet now was to help me stay consistent during all the food temptations. I don't like to lose in any contest so the last time I did this, it helped so much during the end of the year.
It's shipment day at the store so I'll at least be busy putting stuff away. Yesterday before I left, we had a total of 9 customers from the time I opened at 10am to the time I left at 6pm.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6
Assessment Asian shortribs and rice. After I'm done at work, I'm going off to drop off my ballot. Later this morning I'll do my weigh in after I workout since I usually weigh a little less since I fast before I work out everyday.
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Weights: Upper Body - Hypertrophy
Incline Bench Press 4x10
DB Bench Press 3x10
BB Row 4x10
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Machine Reverse Fly 3x10
Machine Lat Raise 3x10
DB Shrugs 3x10
Preacher Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x10, 20, 30sec
Food: Last night was Little Caesar's pizza (easiest for a family on Halloween going random directions to parties, Trick-or-Treating, etc)1 -
Exercise: two short walks
Food: B'fast: mini-bagels with Laughing Cow cheese, tea with half and half
L: green salad and half a bowl of VERY salty chicken and rice soup from my work's cafeteria
S: baked sweet potato and round steak, hummus and baby carrots on the side
Ate enough calories so MFP wouldn't tell me off again.1 -
Hey gang,
I like myself unconditionally!
Happy weekend! I love quad day! I close the store tonight and hopefully it'll be busy.
Cardio: Walk/jog- 260 calories
Strength: quads- linear leg press, Smith machine squats, bulgarian squats, leg extensions 4x12,10,8,6
Assessment: Pizza for dinner last night. I had a lot of room for it after successfully meeting my 4th round goal in Dietbet. Halloween I ate maybe 2 pieces of chocolate for a total of 120 calories which is a big win for me. I'm already close to the last couple of rounds in the bet, but the two hardest holidays are coming up so getting a little bit below the qualifying weight is my goal now to ensure that if for some reason I go a little overboard, I can correct it before the final weigh ins.
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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
Food: Last night was ribs with mashed potatoes
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Hey gang,
I like myself unconditionally!
Happy weekend! One client and then unfortunately I have to go open the store today for a few hours since I didn't have anyone available after letting the other associate go. I did hire a new person, but they don't start till tomorrow. After I'll come home and watch the later games and clean the house and do laundry.
Cardio: Walk/jog- 260 calories
Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Panda Express for dinner. This a do or die week for me in reality because if I lose, my chances of making the playoffs will be slim because I won't have a strong enough roster due to losing my 2nd round RB and 2nd receiver earlier in the season. I've made it this far with backups and there's still some time with bye weeks.
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Exercise: 12 min stationary bike; 7 min rowing machine; 2 x 35 sit-ups; 2 x 15 squats w/ 10 lb dumbbells; 2 x 8 medicine ball circles; various stretches, lunges.
Food: B: peanut butter-date balls with coconut, tea; L: instapot chicken and dumplins, a baked sweet potato with butter spread; S: pumpkin-black bean soup and garlic bread
Also: thunderstorms in the area. Strange after a month of no rain.1 -
Hey gang,
I like myself unconditionally!
Happy Monday! Hired a new person who's starting today. This is good news especially since the holidays start at the end of the month and our schedule extends to longer hours. And found out one of the long time employees is eventually leaving mid December so I'll have to have another hiree soon again.
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 last night for dinner. Doesn't look like I'm going to win tonight unless by some miracle which basically puts my chances at making the playoffs pretty grim. I'd have to win outright from here on in and have to have others lose to just make it.
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...found out one of the long time employees is eventually leaving mid December so I'll have to have another hiree soon again.
Can you get ahead of the game and start the process now so you'll have someone ready to start as the old person moves along? Maybe even get some help with training the new hire? Or is it such a high turnover that by mid-December you'll actually have two more people to hire as folks quit?
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Doesn't seem that long ago that you had so many employees that you were having to limit hours to fit everybody into the schedule. Always seems its feast or famine for you...0
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Workout: No workout for me, fighting off a chest cold with nasty cough. No work either, just 13 hours of sleep followed by a long, hot shower and spending the day watching TV while swathed in sweats.
Food: Last night was chili1 -
Exercise: two short walks and dodging a couple of tornadoes that descended upon the county where I live (see my post in "What was your workout today?" for the full story).
Food: A banana-chocolate protein powder-spinach smoothie for breakfast; green salad, cottage cheese and a couple of peach slices at lunch; venison stew and a biscuit or two at supper; light strawberry Halo Top ice cream, sliver of cake for dessert.
I'm going to bed early. The recent time change and the crazy weather have worn me out.1 -
I can TRY, but my hours available to workers is limited. I hire on another person, they may only work 10 hours tops a week....found out one of the long time employees is eventually leaving mid December so I'll have to have another hiree soon again.
Can you get ahead of the game and start the process now so you'll have someone ready to start as the old person moves along? Maybe even get some help with training the new hire? Or is it such a high turnover that by mid-December you'll actually have two more people to hire as folks quit?
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Yep. Part of the reason I NEVER wanted to be a manager at my old gym when asked 6 times over 9 years.Doesn't seem that long ago that you had so many employees that you were having to limit hours to fit everybody into the schedule. Always seems its feast or famine for you...
How about that ending for me? If Cmet would have had 1 reception and 10yds I would have won.
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Hey gang
I like myself unconditionally!
Happy Tuesday! There's a mandatory manager's meeting in Fairfield where my dad lives. I've decided to drive myself instead of carpool since my dad's 91st bday is the 8th and I'll stay there awhile to see him after the meeting and take him out to eat.
Cardio: Walking/jog- 260 calories
Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x12,10,8,6
Assessment: Steak and vegetables for dinner last night. I'm likely out of the playoffs now. I'd have to run the tables and also have a few people lose to even make it at this point. Might be time for some crazy trade to just do it.
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DiscusTank5 wrote: »
I'm going to bed early.
Ha!! I tried, anyhow.0 -
Workout: Another day without a workout under the principle of "plus one"...if an injury keeps you away from the gym for a few weeks, and you feel ready to return, wait one more week...if an illness keeps you away from the gym for a few days, and you feel ready to return, wait one more day. Tomorrow I should be good to go.
Food: Last night was jambalaya
Fantasy Football: A good-yet-bad week; I went 4-2 in my leagues this week...
Team 1: W (6-3)
Team 2: W (4-5)
Team 3: W (5-4)
Team 4: L (2-7)
Team 5: W (6-3)
Team 6 (Niner's League): L (5-4) Another loss due to a player getting injured on the first play of the game, not much you can do about that. But the fact it was the EXACT SAME PLAYER as last time, that I can do something about, as in not start the bum again, even when he's "healthy". Technically I'm in third place still, but any advantage my 4-1 start to the season earned has evaporated, so I'd better start winning again (aka pick the right players in my lineup) or see my postseason dreams also evaporate.
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Hey gang!
I like myself unconditionally!
Happy Humpday! Was a good manager meeting a good day with my family eating out with my dad for his bday. He turned 91. Korean barbecue is one of his favorites so that's what we had.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x12,10,8,6
Assessment: Korean barbecue. We had beef, pork and an assortment of vegetables. Well, looks like Trump won the presidency, so let's see how crazy the country is gonna get. I'm by no means a fan because of his character and demeanor but if he institutes any of what he promised, then it's a good thing I'm leaving the country after next year.
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Hey gang!
I like myself unconditionally!
Happy Thursday! Slow day at work yesterday, but with a new trainee with me, it gave me time to work with him on how to do some of the procedures and operations more thoroughly.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x12,10,8,6
Assessment: I had a beef omelette for dinner. Leftover ground beef cooked from the night before and I love eggs. Well this week for FFL is do or die for me. I offered some crazy trades, but the first one was turned down. The 2nd one hasn't yet, but I doubt it gets accepted too. But I'm doing whatever I can to try to just win a few games down the stretch.0 -
Weights: Upper Body - Power
Bench Press 5x8
Cable Row 5x5
Mac Decline Press 5x5
Machine High Row 5x5
Seated Smith OHP 3x10
Preacher Curl 3x8
Cable Pushdown 3x10
Cable Woodchoppers 3x10
Analysis: Thanks to a blizzard overnight, I did not go to work Wednesday (worked from my kitchen table) nor did I hit the gym first thing in the morning. By the time late afternoon rolled around, roads were largely cleared but a a new blizzard warning said Thursday would be more of the same, and I was just brimming with energy and the need to hit the gym. Whether it was from simply feeling better after the worst of my chest cold had passed, or starting the new regimen of HCl creatine, I just wanted to lift. Boy, was my wife NOT happy when I got home! She made me swear that until SHE was satisfied my cold was gone, I would not go to the gym again, for fear of spreading it, for fear of relapse. I think she's overreacting, but the Good Book says a wise man listens to the wisdom of his wife, for he shall then have no lack of gain. Women have a wisdom men lack, an intuition, and men would do well to listen, so I shall.
Food: Last night was homemade fried chicken
Fantasy Football: Looks like I'll be the underdog for the first time since week 1. Can't say I like the feeling.
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Hey gang,
I like myself unconditionally!
Happy TGIF! Well it was a pretty boring day at work, and also I was informed that my budget hours have been cut. In other words, where I used to have 64 hours available to dole out to employees per week, it's now been reduced to 39 hours. With 4 employees that's about 9 hours a week between them. They may adjust for the mall hours increasing, but I don't see how I keep 4 employees happy only working 10 hours a week.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6
Assessment Panda Express for dinner. At least in FFL I had a great start with my QB and WR against one of the top ranked teams. He has one of the best QBs and scored A LOT last night, but my QB beat him. I'm going into the weekend with an 80 point lead right now.
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