"TLFC" exercise and accountability support!
Replies
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Hey gang,
I like myself unconditionally!
Happy weekend! Just my time today. No clients and just a little house clean up since my BIL, SIL and their kids are still here and my SIL and ex have been cleaning up everyday.
Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Chinese for dinner. It was a long day at work and I didn't feel like cooking anything. Winding down to this last week for Dietbet.
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Hey gang,
I like myself unconditionally!
Happy Monday! Opening the store the rest of the time except Saturdays from here on in. Mondays are always paperwork days but at least it's not super busy.
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: Taco Bell for dinner, but I kept it in check so that I can finish my Dietbet on the win for the start of the New Year!!!
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Lifting: BB Day
Bench Press 5x5
BB Row 4x10
Incline Bench Press 3x10
Pullups 30 total reps
Seated BB OHP 3x10
BB 7-Up 3x21
Lying BB Skullcrusher 3x10
Cable Woodchoppers 3x10
Analysis: First time lifting in two weeks, backed off the weight and took it easy. Good thing I did, too...
Food: Last night was pork schnitzel with sweet potato casserole
Fantasy Football: What I feared would happen did come to pass. After week 11, I was 7-4 and needed to only win one game to make the playoffs; I lost all three, missed the playoffs, that's the injury. The insult is I've been tracking my team's performance these last three weeks, and sure enough, I scored enough I would have won the title had I managed to get in. That's the insult. Sigh...1 -
Those are the worst because usually it's just one game that jacked you.Lifting: BB Day
Bench Press 5x5
BB Row 4x10
Incline Bench Press 3x10
Pullups 30 total reps
Seated BB OHP 3x10
BB 7-Up 3x21
Lying BB Skullcrusher 3x10
Cable Woodchoppers 3x10
Analysis: First time lifting in two weeks, backed off the weight and took it easy. Good thing I did, too...
Food: Last night was pork schnitzel with sweet potato casserole
Fantasy Football: What I feared would happen did come to pass. After week 11, I was 7-4 and needed to only win one game to make the playoffs; I lost all three, missed the playoffs, that's the injury. The insult is I've been tracking my team's performance these last three weeks, and sure enough, I scored enough I would have won the title had I managed to get in. That's the insult. Sigh...0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! Last day of 2024! I'm usually not one to make resolutions, but I expect 2025 to be my final year in the USA and will make it one of my best when it comes to health and fitness! By the end of the year, I'll be moving to the Philippines and living out the rest of my life there on the beach with a small beach gym for a business and enjoying the ocean waves.
Cardio: Walking/jog- 260 calories
Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x12,10,8,6
Assessment: Taco Bell for dinner, but only a little bit since it's last weigh in tomorrow for Dietbet. I don't drink and won't be attending any parties for NYE so I should be good for weigh in tomorrow, down 1lbs from the last weigh in the beginning of the month.
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Workout: Cardio - Incline treadmill walk - 1hr (805 calories)
Analysis: Stepped on a digital scale, one of those you hold the arms and it zaps you all over to read water retention, muscle vs fat, etc. According to the results, I'm up about 2 lbs from before I took my gym break (I admit to eating lots of cookies, but not THAT many) and my BF% is at 21%. Ugh.
Food: Last night was chicken fajitas0 -
Happy New Year bro!!!Workout: Cardio - Incline treadmill walk - 1hr (805 calories)
Analysis: Stepped on a digital scale, one of those you hold the arms and it zaps you all over to read water retention, muscle vs fat, etc. According to the results, I'm up about 2 lbs from before I took my gym break (I admit to eating lots of cookies, but not THAT many) and my BF% is at 21%. Ugh.
Food: Last night was chicken fajitas
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Hey gang!
I like myself unconditionally!
Happy Humpday! Happy New Year and new aspirations! This year is my last in the USA. By the end of the year I'm moving to the Philippines to retire.................but not really retire. I look forward to just spending the rest of my time here enjoying working out and getting in better shape since I want to live on the beach once I'm there.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: biceps- barbell curls, dumbbell curls, preacher curls, cable curls 4x12,10,8,6
Assessment: Just had some longanisa, eggs and rice for dinner and snacked a little after. Back to the gym and I have to weigh in for my last Dietbet challenge today. I met the challenge and will look forward to setting new goals and meeting them this year as well!
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Happy New Year to you as well, sir! Do you intend to stay connected to the internet upon your move and thus keep doing fantasy football and MFP, or are you wanting a complete break from your old life?0
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Workout: Cardio - Incline treadmill walk - 1hr (805 calories)
Food: Last night was Papa Murphy's pizza
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Lol, I'll NEVER give up FFL and since it's all online.................it's ON! My BIL, who's actually here till today, lives in Japan and plays with us for over 12 years, so I'd be in the same time zone.Happy New Year to you as well, sir! Do you intend to stay connected to the internet upon your move and thus keep doing fantasy football and MFP, or are you wanting a complete break from your old life?
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Hey gang!
I like myself unconditionally!
Happy Thursday! Just a regular workday for me. But I'll go pick up money that I already ex changed for Philippine peso because they charge a bigger fee to do it over there than here at my bank.
Cardio: Walk/jog- 260 calories
Strength: back- pulldowns, bent over barbell rows, seated cable rows, pullovers 4x12,10,8,6
Assessment: Leftovers from the NYE party that my ex brought home. Lol, I likely ate over 1000 calories for that meal alone.
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Strength: Upper Body, DB-Centric
DB Bench Press <<superset>> 1A DB Row 5x5
Incline Cable Fly 3x10
1A Pulldown 3x10
DB Shoulder Triset (Front Raise, Lateral Raise, Rear Lateral) 3x10
DB Shrugs 3x10
DB Hammer Curl <<superset>> 1A Cable Pushdown 3x10
Palloff Press 3x10 sec, 20 sec, 30 sec
Analysis: While I have seen a couple new faces at the gym, the expected glut of New Year's Resolutioners has not yet materialized. Maybe next week...
Food: Last night was meatloaf with mashed potatoes and green beans.0 -
Hey gang,
I like myself unconditionally!
Happy TGIF! Shipment day. Other than that, it's just another day. No rush for New Year's resolutioners to the store like I would have expected. First time in decades that I'm not at a gym to see what's going on. Weird.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- rope pressdowns, overhead tricep extensions, dips, lying tricep extensions 4x12,10,8,6
Assessment Finished leftovers and had some ice cream last night. Only a week left before I go to the Philippines! I also picked up my money that I exchanged for the currency there so I don't have to struggle to find a place to do the exchange.
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Exercise: Calisthenics - 30 min
Analysis: I guess you could call it calisthenics. My gym had a year-end fitness review for free, which included one personal trainer session. My guy had me doing a variety of squats, etc, using resistance bands to challenge balance, a band to tie knees together which had to be resisted by pushing out, and between sets was brief stints on the rowing machine to keep the heart rate up. By the end my legs were a little sore from working unused muscles, but really didn't feel like much of a workout for my time. Nothing against the trainer, I'm sure others would benefit, just not for me.
Food: Last night was Japanese karaage.0 -
Usually they do stuff like that to see your fitness and form. Lol, the people that can't do it well usually are the ones that sign up with a trainer.Exercise: Calisthenics - 30 min
Analysis: I guess you could call it calisthenics. My gym had a year-end fitness review for free, which included one personal trainer session. My guy had me doing a variety of squats, etc, using resistance bands to challenge balance, a band to tie knees together which had to be resisted by pushing out, and between sets was brief stints on the rowing machine to keep the heart rate up. By the end my legs were a little sore from working unused muscles, but really didn't feel like much of a workout for my time. Nothing against the trainer, I'm sure others would benefit, just not for me.
Food: Last night was Japanese karaage.
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Hey gang,
I like myself unconditionally!
Happy weekend! Closing store tonight. Get a haircut and some dying done so I can look good, because by this time next week I'll be in the Philippines seeing my girl.
Cardio: Walk/jog- 260 calories
Strength: quads- linear leg press, Smith machine squats, bulgarian squats, leg extensions 4x12,10,8,6
Assessment: Taco Bell for dinner. I was pretty tired and didn't feel like making anything yesterday.
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Hey gang,
I like myself unconditionally!
Happy weekend! Just my boxing client then the rest of the day is mine. I will start arranging all the things I need for my trip to Philippines. I like to pack early so that I don't end up forgetting anything and also get to reassess if I want to bring or leave something.
Strength: hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Panda Express for dinner. Saturdays are long for me and getting a 2 item plate ends up being my lunch and dinner.
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Workout: None ... this was my last weekend for my 17-day Christmas vacation, so I did not leave the house, stayed in pajamas and vegged in front of the TV...movies with wife yesterday, NFL today
Food: Last night was chicken kabob baked in the oven1 -
Wildcard for you guys next week. Tough one.Workout: None ... this was my last weekend for my 17-day Christmas vacation, so I did not leave the house, stayed in pajamas and vegged in front of the TV...movies with wife yesterday, NFL today
Food: Last night was chicken kabob baked in the oven
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Hey gang,
I like myself unconditionally!
Happy Monday! Opening the store and getting as much done as I can possible because I leave Friday for a couple of weeks.
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 dinner. Lol, not doing myself any favors for diet, but was too lazy to cook anything last night after spending the day cleaning up and prepacking for my trip.0 -
Lifting: Upper Body - BB Day
Bench Press 5x5
BB Row 4x10
Incline Bench Press 3x10
Pullups 30 total reps
BB Shrugs 3x10
Seated BB OHP 3x10
Preacher Curl 3x10
Cable Pushdown 3x10
Cable Woodchoppers 3x10
Analysis: Back to work today, so back in the gym at 5am. Found all the New Year's Resolutions crowd...normally it's the same 15-20 people at that time, today was pushing 50, and that's just in the weights area. Not sure which will whittle the newcomers down faster...working out, or the time of day...
Food: Last night was lasagna with side salad
NFL: Been a LONG time coming, but after 8 years of futility my Broncos are back in the playoffs!!! All those "experts" who predicted a 5-win season, despite winning 8 last year and upgrading across the board, can kiss my rosy red big toe! On to Buffalo, where I give us 1 chance in 20 of advancing, but we did beat them last year in Buffalo, so anything is possible.0 -
Hey gang
I like myself unconditionally!
Happy Tuesday! So first full week of 2025 has been okay for me workout wise, but eating wise.......well after winning my Dietbet, I gorged a little. But I'll get back on track. With the mall being back on schedule, I get to work with my associates again instead of just passing them by. Good thing too because they DON'T seem to be as effective if I'm not there to manage them.
Cardio: Walking/jog- 260 calories
Strength: chest- Hammer incline bench, machine flat bench, dips, cable crossovers 4x12,10,8,6
Assessment: Lamb and vegetables for dinner. A couple more days of work and then I get my vacation time. I really need this after all that's happened the past couple of months.0
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