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"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 49,119 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Shipment day. I only have to work till 3pm today. So glad cause I'm already beat up from this morning.

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

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

    Assessment Steak and vegetables for dinner.
  • ninerbuff
    ninerbuff Posts: 49,119 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Closing store tonight, so in later today. I'll get in a good walk and train quads hard today.

    Cardio: walk/run (250 calories)

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

    Assessment: Asian short ribs and rice for dinner.

  • nossmf
    nossmf Posts: 13,132 Member
    Strength: Leg Day

    Squats 5x10
    Deadlifts 5x5
    Seated Calf Extend 4x10
    Cable Crunch 3x10 <<superset>> Machine Low Back Extend 3x10 <<superset>> Plank 3x90s

    Analysis: Decided to completely change up my leg day (again). Used the hex bar for my deadlifts, was quite pleased to be able to work up in weight to where I stopped when I got hurt using the straight bar, but the hex bar had zero discomfort.

    Food: Last night was ground hamburger mixed with rice and sautéed mushrooms.
  • ninerbuff
    ninerbuff Posts: 49,119 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Boxing client this morning then regular house cleaning, laundry and grocery shopping.

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

    Assessment: Pizza for dinner.

  • ninerbuff
    ninerbuff Posts: 49,119 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Nothing new to speak of just regular start of the week grind.

    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: McDonald's for dinner. I just had a chicken sandwich and a drink. Not the best dinner, but I had a heavy lunch.

  • nossmf
    nossmf Posts: 13,132 Member
    Lifting: BB Day

    Bench Press 5x10
    BB Row 4x10
    Incline Bench Press 3x10
    Pullups 30 total reps
    BB Shrugs 3x10
    Standing BB OHP 3x10
    Preacher Curl 3x10
    Cable Pushdown 3x10
    Cable Woodchoppers 2x10 <<alternating>> Cable Palloff Press 2x10 sec

    Spring Cleaning: Love the late winter/early spring weather...Friday I was bundled up and shoveling several inches of snow from my driveway...Sunday I was outside in short sleeves doing a deep clean of my grill to get ready for the upcoming grilling season.

    Food: Last night was home grilled burgers
  • ninerbuff
    ninerbuff Posts: 49,119 Member
    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Off today except for a 2pm conference call. I'll bring my vehicle in to body shop for an estimate for repair to give to the insurance company of the company who's trash truck hit me back on Dec 23rd of last year.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Steak and and vegetables for dinner.


  • nossmf
    nossmf Posts: 13,132 Member
    Workout: Cardio - Incline treadmill walk - 1hr (705 calories) (not my usual treadmill, this one cut me off at the 1hr mark without allowing a full warmup first)

    Food: Dinner last night was brown sugar chicken thighs with wild rice.
  • ninerbuff
    ninerbuff Posts: 49,119 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Had a good day off and relaxed. Regular Wednesday and hopefully not too boring.

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

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

    Assessment: Chicken adobo, rice and salad for dinner last night.

  • nossmf
    nossmf Posts: 13,132 Member
    Workout: Cardio - Incline treadmill walk - 1hr (505 calories)

    Analysis: Forgot to plug my phone in last night, it was only at 15% charge when I got up this morning, not enough to play movies for an hour, probably not enough to play music either. On a whim I grabbed the book I've been reading, which helped pass the time quite well but refused to lay flat and required me to hold it to keep the pages from drifting around in random air currents in the gym. (I don't own an e-reader, don't want an e-reader, I prefer to look, feel, smell of actual books.) Without being able to swing my arms naturally I had to drop the intensity of the walk, choosing to lower the incline but keep the speed the same. Resulted in just over half the normal calories burned, but that's still far better than skipping the workout entirely.

    Food: Dinner last night was Taco Tuesday (homemade).
  • ninerbuff
    ninerbuff Posts: 49,119 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! While slow yesterday, I reached my personal numbers goal for the day. Today is a new promo so I have to do some product moving on endcaps.

    Cardio: Walk/jog- 260 calories

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

    Assessment: Chicken adobo for dinner again.

  • nossmf
    nossmf Posts: 13,132 Member
    Workout: Cardio - Incline treadmill walk - 1hr (785 calories)

    Food: Dinner last night was chicken spaghetti with side salad
  • ninerbuff
    ninerbuff Posts: 49,119 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Shipment day. Regular work day but at least I'll be somewhat busy putting things away.

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

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

    Assessment Lamb, rice and salad for dinner. Look forward to the weekend for the Arnold Classic.
  • nossmf
    nossmf Posts: 13,132 Member
    Strength: Upper Body, DB Day

    DB Bench Press <<superset>> 1A DB Row 5x5
    Incline Cable Fly 3x10
    1A Pulldown 3x10
    DB Shrugs 3x10
    DB Arnold Press 3x10
    DB Hammer Curl <<superset>> Lying DB Extend 3x10
    Cable Side Crunches 2x10 <<alternate>> Side Plank 2x30 sec

    Food: Last night was sauteed summer sausage with au gratin potatoes.
  • ninerbuff
    ninerbuff Posts: 49,119 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Closing store tonight, so in later today. Crappy day yesterday because shipment came in 3 hours later than usual and I had to try to rush to get it done along with serving customers. Ugh.

    Cardio: walk/run (250 calories)

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

    Assessment: Chicken adobo and rice for dinner.

  • nossmf
    nossmf Posts: 13,132 Member
    Strength: Leg Day

    Squats 5x10
    Deadlifts 5x5
    Seated Calf Extend 4x10
    Core Triset: Cable Crunch 3x10, Machine Low Back Extend 3x10, Plank 3x90s

    Food: Last night was Papa Murphy's pizza.
  • ninerbuff
    ninerbuff Posts: 49,119 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Rainy day and no client so I'll just walk on treadmill instead of outside.

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

    Assessment: Steak for dinner.
  • ninerbuff
    ninerbuff Posts: 49,119 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! Okay basically start of a new month and I'm looking to lose a few before I head back to the Philippines in July.

    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. It will be awhile when I do that again since I know I'm a little out of control when I eat pizza.

  • mtaratoot
    mtaratoot Posts: 14,644 Member
    ninerbuff wrote: »
    Pizza for dinner. It will be awhile when I do that again since I know I'm a little out of control when I eat pizza.

    Ain't that the truth! I had pizza last week at a kayak club meeting. They ordered far more pies than we needed, and some people ordered their own pies. I did my share trying to destroy those pies, but there was still quite a lot left. The club encouraged everyone to please take some home. I wrapped some in foil and put it in my pannier. The next day I had a treat I hadn't had in years - cold pizza. So delicious. I won't be having that again any time soon. When I allow myself pizza, it's usually just one slice.
  • nossmf
    nossmf Posts: 13,132 Member
    In my youth, I could put away an entire pizza by myself in one sitting. These days I large meal is half a pizza, where I usually try to limit myself to just 2-3 slices. Not sure I could settle for a single slice...
  • nossmf
    nossmf Posts: 13,132 Member
    Lifting: BB Day

    Bench Press 5x10-8-6-4-2
    BB Row 4x10
    Incline Bench Press 3x10
    Pullups 3xAMRAP
    BB Shrugs 3x10
    Seated BB OHP 3x10
    Preacher Curl 3x10
    Cable Pushdown 3x10
    Cable Woodchoppers 2x10 <<alternating>> Cable Palloff Press 2x10 sec

    Food: Last night was ribs with mashed potatoes. I rarely allow myself, as I can easily smash an entire rack by myself if not paying attention, but last night stopped myself at 1/3 rack.
  • mtaratoot
    mtaratoot Posts: 14,644 Member
    The sad truth where I live is that perhaps the best pizza is from a grocery store's kitchen. Their slices are quite large; one works for lunch especially when my other option is to skip it altogether.

    Now I want pizza....

    A couple times a year I do a lunch buffet at a place that makes "just OK" pizza. I always regret it, but my mouth is happy for a while.

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