"TLFC" exercise and accountability support!

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Replies

  • nossmf
    nossmf Posts: 13,670 Member

    Strength: Leg Day

    Squats 5x10
    Deadlifts 5x5
    Seated Calf Extend 2x10, 2x20
    Leg Extension 2x12
    Leg Curl 2x12
    Cable Crunch 3x10 <<superset>> Machine Low Back Extend 3x10 <<superset>> Plank 3x90s

    Food: Last night was Pizza Hut pepperoni pizza. (Had a coupon for a free one, can't beat that!)

  • DiscusTank5
    DiscusTank5 Posts: 623 Member
    edited March 29

    Rest day today but my teens wanted to hit the gym. How could I say no?

    My legs are sore, so I walked 22 minutes on the treadmill, first 12-15 at 3 mph, a 4%incline that faded out to no incline eventually. Then 20min of stretching with pigeon pose, Superman, leg lunges, etc. Also 15 minutes walking outside.

    Today the trees, esp. redbuds and pear, are in full bloom. Hubs mowed the grass -- spring is here!

  • ninerbuff
    ninerbuff Posts: 49,209 Member

    Hey gang,


    I like myself unconditionally!



    Happy weekend! Closing tonight. Just a regular Saturday for me with the exception that shipment needs to get put away.

    Cardio: walk/run (250 calories)

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

    Assessment: Poke bowl for dinner.

  • ninerbuff
    ninerbuff Posts: 49,209 Member

    Hey gang,

    I like myself unconditionally!

    Cardio: 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:  Poke bowl for dinner.

  • ninerbuff
    ninerbuff Posts: 49,209 Member

    Hey gang,


    I like myself unconditionally!


    Happy Monday! Just a regular Monday for me with the exception of closing instead of opening.


    Cardio: Walk/run- 2 miles (200 calories)

    Strength: Shoulders- machine shoulder press, facepulls, reverse flyes, dumbbell side laterals, single arm cable side laterals 4x12,10,8,6

    Assessment: Shrimp scampi for dinner.

  • nossmf
    nossmf Posts: 13,670 Member
    edited March 31

    Strength: Upper Body, BB Day

    Bench Press 4x10, 3, 10, 3
    BB Row 4x10
    Incline Bench Press 3x10
    Pullups 3xAMRAP
    BB Shrugs 3x10
    Seated BB OHP 3x10
    Preacher Curl 3x10
    Cable Pushdown 3x10
    Cable Woodchopper 2x10 «alternate with» Palloff Press 2x10s

    Analysis: My bench press numbers have been stagnant since I switched up my technique. Maybe I can kickstart a little improvement by playing around with reps, tempo, weights, etc.

    Success: Due to laundry day getting delayed, today I'm wearing a pair of pants I haven't tried on for some months. At that time I squeezed into them by sucking in my gut; today, they fit like a glove.

    Food: Dinner last night was meatloaf with mashed potatoes.

  • DiscusTank5
    DiscusTank5 Posts: 623 Member
    edited March 31

    Exercise: a brick workout today:

    22 min. on the exercise bike, going about as fast as I can (4.5 miles in 20 min). Five min. break to change from biking to running shoes and catch my breath, then on to the treadmill, for 16 min. at mostly 5.5 mph pace (a couple of those min. at 6.5, a few min. at the beginning at 5.2), then another 5 min. at 3.2 mph. Lunges and stretches, then on to 30ish min. of upper-body strength, interspersed with two sets of sit-ups, some squats, tree pose. I was in the gym for 90 minutes, actively working out for at least 82 of those min.

    Nutrition: rushing out the door this morning, I did the mom thing of eating a couple bites of pancake off my son's plate and a handful of Bear Naked granola. Lunch was a green salad with cantaloupe and cottage cheese on the side (less than 400 calories because I worked out immediately after). Quest protein bar and a clementine after the gym. Supper will be chicken fajitas.

    Looking at that menu, it adds up to 1000 calories, not enough to keep MFP from yelling at me. I could make rice as a side dish, or maybe a protein shake? I have one serving of a strawberry protein shake in my freezer left from the weekend, but it tasted sickeningly sweet, so not appealing.

    A few nights ago, I watched Jeff and Jesse of AthleanX critique Mark Wahlberg's diet (which is really healthy btw); they noted how you can eat so much more food when there's no junk calories. There were quite a few days during the holidays some years ago where I logged honestly and was surprised to see half my 1800-2000 calories coming from candy or other sugary items.

  • ninerbuff
    ninerbuff Posts: 49,209 Member

    Hey gang,


    "I like myself unconditionally!"



    Happy Tuesday! Off today. Not exactly sure what I'll do because it's raining today. If it clears up I'll walk outside.

    Cardio: Walking/jog- 260 calories

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

    Assessment: Lean Cusine Salisbury steak and macaroni

  • nossmf
    nossmf Posts: 13,670 Member

    Workout: Cardio - Incline treadmill walk - 1hr (785 calories)

    Food: Dinner last night was chicken adobo

  • ninerbuff
    ninerbuff Posts: 49,209 Member

    Hey gang!


    "I like myself unconditionally!"




    Happy Humpday! Just a regular Wednesday. Will get in early so I can get a short walk in the mall since it's raining outside.



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

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

    Assesment: Lean Cusine Salisbury steak and macaroni

  • ninerbuff
    ninerbuff Posts: 49,209 Member

    Hey gang!



    "I like myself unconditionally!"



    Happy Thursday! I felt like crap after 1pm yesterday. I think I have a cold and ended up going home early. Will work today but be low key.


    Cardio: Walk/jog- 260 calories

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

    Assessment: Lumpia for dinner.

  • ninerbuff
    ninerbuff Posts: 49,209 Member
  • nossmf
    nossmf Posts: 13,670 Member

    Workout: Cardio - Incline treadmill walk - 1hr (785 calories)

    Food: Dinner last night was breakfast (French toast, scrambled eggs, bacon)

  • ninerbuff
    ninerbuff Posts: 49,209 Member

    Hey gang,


    "I like myself unconditionally!"


    Happy TGIF! Shipment day. Should keep me busy after a crappy sales day yesterday.


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

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

    Assessment: Leftovers for dinner.

  • nossmf
    nossmf Posts: 13,670 Member

    Strength: Upper Body, DB Day

    DB Bench Press <<superset>> 1A DB Row 3x10
    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 French dip sandwiches with baked fries.

  • DiscusTank5
    DiscusTank5 Posts: 623 Member

    About to check in for an indoor triathlon but it is thundering and lightning --very very frightening -- outside. I wonder if that is going to delay the 8 o'clock start time or if they will skip the swim.

  • ninerbuff
    ninerbuff Posts: 49,209 Member

    Hey gang,


    I like myself unconditionally!




    Happy weekend! Closing tonight. Hopefully somewhat busy so I'm not bored to death like the last couple of days.


    Cardio: walk/run (250 calories)


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

    Assessment: Poke bowl for dinner.

  • nossmf
    nossmf Posts: 13,670 Member

    Strength: Leg Day

    Squats 5x10
    Deadlifts 5x5
    Seated Calf Extend 2x10, 2x20
    Leg Extension 2x12
    Leg Curl 2x12
    Cable Crunch 3x10 <<superset>> Machine Low Back Extend 3x10 <<superset>> Plank 3x90s

    Analysis: I'm finding the hardest part of the planks is keeping my legs straight at the end of leg day. May want to swap these core movements for another day.

    Food: Last night was spaghetti with side salad

  • ninerbuff
    ninerbuff Posts: 49,209 Member

    Hey gang,

    "I like myself unconditionally!"




    Cardio: 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: Salisbury steak and macaroni for dinner.

  • DiscusTank5
    DiscusTank5 Posts: 623 Member
    https://community.myfitnesspal.com/en/discussion/comment/48554759#Comment_48554759

    The storms moved on so we started 25 minutes late but did the whole triathlon as planned: 10 min swim, 20 min bike, 15 min run. I'm glad I did it --made me very motivated to get in my workouts throughout March.

    Once back home, I felt at loose ends. I signed up for a 5K at the end of the month to stay motivated. Still debating on registering for my town's Sprint Tri in June.

  • ninerbuff
    ninerbuff Posts: 49,209 Member

    Hey gang,



    "I like myself unconditionally!"


    Happy Monday! Start of a new week! Just doing my regular Monday stuff for work.


    Cardio: Walk/run- 2 miles (200 calories)


    Strength: Shoulders- machine shoulder press, facepulls, reverse flyes, dumbbell side laterals, single arm cable side laterals 4x12,10,8,6


    Assessment: Lean Cusine spaghetti for dinner.

  • ninerbuff
    ninerbuff Posts: 49,209 Member
    https://community.myfitnesspal.com/en/discussion/comment/48556785#Comment_48556785

    Glad you were able to do it and be safe!!!

  • nossmf
    nossmf Posts: 13,670 Member

    Strength: Upper Body, BB Day

    Bench Press 5x5
    BB Row 5x5
    Incline Bench Press 3x10
    Pullups 3xAMRAP
    BB Shrugs 3x10
    Seated BB OHP 3x10
    Preacher Curl 4x10, 15, 20, 25
    Cable Pushdown 4x10, 15, 20, 25
    Cable Woodchopper 2x10 «alternate with» Palloff Press 2x10s

    Analysis: Don't know what got into me, normally when I have to work early and workout late my numbers suffer, but yesterday something simply clicked and I was benching numbers I haven't seen in weeks. Had me so motivated I spontaneously decided to see what I could do on BB Row, and increased my PR there by twenty pounds. I need more workouts like yesterday!

    Food: Dinner Sunday night was pot roast.

  • mtaratoot
    mtaratoot Posts: 14,791 Member

    @nossmf

    It always feels GREAT when your performance surprises you in a good way. Keep that feeling when it happens, because it can be pretty rare.

  • nossmf
    nossmf Posts: 13,670 Member

    Workout: Cardio - Incline treadmill walk - 1hr (785 calories)

    Food: Dinner last night was stir fried chicken with rice and veggies.

  • ninerbuff
    ninerbuff Posts: 49,209 Member

    Hey gang,

    "I like myself unconditionally!"

    Happy Tuesday! Off today. Had a molar pulled because it was cracked and likely let bacteria get into my gums and cause an infection that deteriorated the bone. Well at least both sides are now symetrical.😂

    Cardio: Walking/jog- 260 calories

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

    Assessment: Lean Cusine Salisbury steak and macaroni

  • ninerbuff
    ninerbuff Posts: 49,209 Member

    Hey gang!


    "I like myself unconditionally!"




    Happy Humpday! Just a regular Wednesday. Hopefully a good day for sales.


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

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

    Assesment: Beef pho for dinner.

  • nossmf
    nossmf Posts: 13,670 Member

    Workout: Cardio - Incline treadmill walk - 1hr (785 calories)

    Assessment: Was a little unsure of the wisdom of doing two cardio sessions in 12 hrs (4pm yesterday, 5am today), but I need not have been worried since my cardio is sufficiently low-impact on the muscles and joints.

    Food: Dinner last night was homemade Taco Tuesday.

  • ninerbuff
    ninerbuff Posts: 49,209 Member

    Hey gang!


    "I like myself unconditionally!"




    Happy Thursday! Lol before I left yesterday at 5pm, I had a total of 13 customers and $155 in sales. Didn't even cover my hourly. Let's see how it goes today.



    Cardio: Walk/jog- 260 calories


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


    Assessment: Shrimp alfredo yesterday for dinner.

  • nossmf
    nossmf Posts: 13,670 Member

    Workout: Cardio - Incline treadmill walk - 1hr (785 calories)

    Food: Dinner last night was oven roasted chicken and veggies.

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