"TLFC" exercise and accountability support!

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  • nossmf
    nossmf Posts: 12,073 Member
    Weights: Lower Body

    Squat 4x10
    BB Hip Thrust 4x10
    Leg Press <<superset> Leg Press Calf Raise 4x10, 15, 20, 25
    Seated Leg Curl 4x10
    Cable Crunch 4x10, 15, 20, 25

    Food: Last night was Szechuan chicken with rice and carrots.
  • ninerbuff
    ninerbuff Posts: 49,027 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then I'm off the rest of the day. Clean the house, laundry and grocery shop as usual.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Lamb chop and salad for dinner. Well this weekend will let me know if I move on or not. Here's hoping the line up I have is good enough to make it to the semi finals.

  • DiscusTank5
    DiscusTank5 Posts: 503 Member
    Rowing machine and push-ups yesterday was overdoing it after a busy week in the gym, so today I'm walking outside only. No strength / conditioning / high exertion workouts, which means less food. Oh well.

    Tacos last night and tonight. May do KFC (small portions) for lunch today. Breakfast was toad in the hole (ie, fried egg in toast) and a clementine.

    With a Dietbet deadline looming, I'm doing pretty well on the Christmas treat front.
  • ninerbuff
    ninerbuff Posts: 49,027 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Hopefully last Monday I'll have to close the store. One of my associate's last day is tomorrow and I'll be taking over the opening shifts for him.

    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: Pizza for just about every meal yesterday. I did all my housework and laundry early and ordered a pizza for the first game. On the FFL front, unless Bijan and Mooney get injured or just don't have any game at all, I'm going down the first round of the playoffs. My guys took a bad day to *kitten* the bed.
  • nossmf
    nossmf Posts: 12,073 Member
    Workout: None...slept through my alarm, guess I needed sleep more than I needed to hit the treadmill during my week off from lifting.

    Dinner: Last night was slow cooker pot roast

    Fantasy football: Made it in the playoffs in 3 of 6 leagues (lost out on a 4th due to tiebreakers). All three teams playing in the first round, and only one team will advance to the semifinals. Theoretically a second could join, but only if Caleb Williams decides to toss 3-4 touchdowns, all of them to DJ Moore.
  • ninerbuff
    ninerbuff Posts: 49,027 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Off today, but still have a conference call. Other than that I'll relax the rest of the day.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Had poke bowl for dinner. Well my FFL post season ended last night and now I just sit by for the rest of the football season watching other teams win and doling out the money in the end. And the 9ers are practically eliminated from playoffs as well so football is just a ho hum viewing for me the rest of the year till Superbowl.

  • nossmf
    nossmf Posts: 12,073 Member
    Workout: Cardio - Incline treadmill walk - 1hr (807 calories)

    Food: Last night was chicken spaghetti with side salad

    Fantasy Football: I went 1-2 in my playoff teams, so I'm down to a single team remaining. It is my strongest team, so I like my chances. Rather disappointed in my second team, where I was averaging well over 150 points per week all season long, only to score 122 and lose by 10 come playoffs.
  • ninerbuff
    ninerbuff Posts: 49,027 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Open the store and hoping it's busy. I'll likely have to box a lot of stuff for mailing, but other than that, Wednesdays are notoriously slow.

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

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

    Assessment: Leg of lamb and King's Hawaiian bread for dinner. Just focusing now on keeping my weight in check to finish off the last leg of Dietbet.

  • nossmf
    nossmf Posts: 12,073 Member
    Workout: Cardio - Incline treadmill walk - 1hr (807 calories)

    Food: Last night was homemade taco Tuesday

    Fantasy Football: I have been riding Alvin Kamara on my one remaining fantasy team all season, and I may have lost him at a crucial time. Fortunately I also have his backup, Kendre Miller, but I will have to be paying close attention to the news to decide which one to have in my lineup right up until kickoff of MNF. Maybe I should skip the decision entirely and just use TE Dalton Schultz in my flex spot instead...
  • ninerbuff
    ninerbuff Posts: 49,027 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! New promotion today at store. Hopefully it drums up more business.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Steak and salad for dinner. With nothing to vie for, I'm just killing the weekends watching movies now.

  • nossmf
    nossmf Posts: 12,073 Member
    edited December 19
    Workout: Cardio - Incline treadmill walk - 1hr (807 calories)

    Food: Last night was pan-seared BBQ pork chops with buttered potatoes
  • ninerbuff
    ninerbuff Posts: 49,027 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Shipment today so at least I'll be busy putting products away. Last week they sent 3 times the amount of boxes than usual, so interested to see what happens today.

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

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

    Assessment Had pansit with noodles and leftover steak last night for dinner. With me being out of the playoffs in my money league and the 9ers out of the playoffs in regular season, there's not much to root for except the Warriors right now and I'm not really into basketball as much till after the All-Star break. I'll see if I can catch a movie on Sunday or something.


  • nossmf
    nossmf Posts: 12,073 Member
    Food: Last night was goulash

    Exercise: Today is day one of a 17-day vacation from work. Not going anywhere, just not making the hour+ drive to work each day when most of the meetings I attend have been cancelled due to the holidays. Plan is to not hit the gym at all this next week (or at least not until AFTER Christmas), other than groceries and potentially gift shopping.
  • ninerbuff
    ninerbuff Posts: 49,027 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Closing store tonight. Shipment came late yesterday and I didn't get to finish putting everything away, however it gave the closer something to do.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Spaghetti for dinner last night. I had a craving for chocolate so I ended up going to the store and got 2 big Hershey's chocolate with almonds. And ate them both. Now I have some extra work to do over the weekend to help offset the calories. :D

  • nossmf
    nossmf Posts: 12,073 Member
    Food: Last night was grilled salmon with broccoli. Only low-calorie option at the restaurant my wife chose for our date night. I prefer baked over grilled, this was dry as all get out, plus the sear marks made that portion nearly inedible.
  • DiscusTank5
    DiscusTank5 Posts: 503 Member
    edited December 21
    Exercise: No gym workouts since Tues.; 29 min. walk Wed; short walks with the dog yesterday and today

    Food: Wed: clear liquid diet
    Thurs: nothing to eat or drink until 2 pm (after colonoscopy = normal result); then Pho Ga for a late lunch
    Fri: sweet potato-broccoli b'fast casserole; McNugget Happy Meal; Aldi's chicken salad and 4.5 cups popcorn (yes, I brought a measuring cup in my purse because DIETBET) on date night; 4 Dove milk chocolates; LOTS Dr. Pepper --still lost weight between Fri and Sat
    Sat: same b'fast as Fri; leftover Pho Ga for lunch; supper probably BBQ venison-potato-carrot campfire packets (but cooked in the oven since I'm not camping)

    MINDSET: Since Dec. 4th I've lost 4 lbs (this is not counting the 5 lbs I "magically" lost between Wed. and Thurs. morning this week, then regained by Fri. morning -- ha! That was a reminder to myself that simply dropping weight is easy if one eats next to nothing, kind of like the people on Naked and Afraid. Also, rapid weight loss scares me because it makes me think CANCER but being overweight is also linked to cancer, so that's a conundrum.
    Very slow weight loss is completely demotivating for me, hence DietBet. I need to get my head straight about what my goals are and what's important, long-term, because the mirror is not going to be a good gauge given the 20 lbs of weight loss after surgery one year ago, then gaining it all back from chemo in the months following. I'm halfway back to my "normal" weight from summer 2023.
  • nossmf
    nossmf Posts: 12,073 Member
    Food: Last night was homemade chicken pot pie.
  • ninerbuff
    ninerbuff Posts: 49,027 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! One client then I'm off the rest of the day. Clean the house, laundry and grocery shop as usual.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Eggs and sausage for dinner. I just pretty much rest the whole day after a long week.
  • ninerbuff
    ninerbuff Posts: 49,027 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Starting today, I'll be doing all morning shifts except for Saturday. Which means that I do all the bank runs, inventory, and core paperwork everyday. Ugh. Part of the reason I never liked being a manager of anything was the the paperwork involved in everyday business.

    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: Leftover spaghetti for dinner. I didn't do much yesterday with the exception of cleaning and grocery shopping. It's Christmas week so I expect we'll be busy the next 2 weeks till the start of the year.

  • nossmf
    nossmf Posts: 12,073 Member
    Food: Last night was sautéed sausage with au gratin potatoes.
  • ermabowie62
    ermabowie62 Posts: 12 Member
    Nice
  • ninerbuff
    ninerbuff Posts: 49,027 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday and Christmas Eve! I work today because I'm off tomorrow for Christmas of course, then after work I'll head home and pick up my daughter and ex to go to my sister's house for Christmas with my family.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Steak and salad for dinner. I also have been having some tootsie rolls for snacking because I have a tendency to want chocolate during Christmas.

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