"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 49,257 Member

    Hey gang!


    "I like myself unconditionally!"




    Happy Thursday! Really slow yesterday. And Warriors got pummeled.



    Cardio: Walk/jog- 260 calories


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


    Assessment: Lean Cusine steak portabello and broccoli

  • nossmf
    nossmf Posts: 14,010 Member

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

    Food: Dinner last night was empanadas

  • ninerbuff
    ninerbuff Posts: 49,257 Member

    Hey gang,


    "I like myself unconditionally!"




    Happy TGIF! Shipment day. 


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

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

    Assessment: Lean Cusine Alfredo chicken with broccoli

  • nossmf
    nossmf Posts: 14,010 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 Woodchopper 2x10 «alternate with» Palloff Press 2x10s

    Food: Dinner last night was sloppy Joes

  • ninerbuff
    ninerbuff Posts: 49,257 Member

    Hey gang,


    "I like myself unconditionally!"




    Happy weekend! Close store tonight. Will watch the Warriors on my phone at work. Let's go DUBS!!!!


    Cardio: walk/run (250 calories)

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

    Assessment: Asian fettuccine alfredo

  • nossmf
    nossmf Posts: 14,010 Member

    Strength: Leg Day

    Squats 4x10
    Deadlifts 5x5
    Seated Calf Extend 2x10, 2x20
    Leg Extension 2x12
    Leg Curl 2x12
    Cable Crunch 2x10 <<superset>> Machine Low Back Extend 2x10 <<superset>> Plank 2x90s

    Food: Last night was meatloaf with mashed potatoes

  • DiscusTank5
    DiscusTank5 Posts: 658 Member
    edited April 27

    Exercise: Ran a 5K today in 33 minutes. My legs are pretty sore despite lots of walking and stretching afterwards. I improved my time by about 3 minutes from my run on Wednesday, and today's included a somewhat steep incline and no 5 minute walk break after 25 minutes. What helped was cooler temps -- in the low 60s -- and less humidity.

    Food: part of a blueberry cake donut and most of a custard filled for second breakfast. First b'fast was a clementine, tea, and a post race protein bar. Supper was homemade chicken fajitas.

    Analysis: last month I wrote about losing weight fast (consistently 3 lbs a week) and that leading to lots more crying.

    I have a different idea now. What if I'm not burying my feelings under sugary treats any more, resulting in tears, a different (ie, healthier? More authentic?) way of handling sadness, for example.

    I've realized I'm not ready to start a 12 week maintenance phase yet. I've been putting it off this entire month, so I'm just going to keep eating at a deficit for now. Or maybe once the semester ends I'll do one week of maintenance and see how I feel. I've got travel coming up mid-May, so that looks like a good time to switch over.

  • nossmf
    nossmf Posts: 14,010 Member

    @DiscusTank5 congrats on the 5k PR! I used to run the 5k back in school, and my personal PR came on a race day where it was snowing! lol Temps were right at freezing, zero wind, big fat flakes, very peaceful and the temperature seemed perfect to cool me down at the same rate as my exertion was heating me up, so I didn't start to feel fatigued until very late in the run.

  • ninerbuff
    ninerbuff Posts: 49,257 Member

    Hey gang,



    "I like myself unconditionally!"


    Happy Monday! Off today for an appointment. Later tonight I'll watch the Warriors and game 4.


    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: Sushi for dinner.

  • ninerbuff
    ninerbuff Posts: 49,257 Member

    @DiscusTank5

    Great job on 5K. Lol, I won't even run a 3K!!! I mean I run, but it's just intervals on a treadmill. But I do get up to 10mph when I do it!

  • nossmf
    nossmf Posts: 14,010 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

    Food: Dinner last night was salsa chicken with rice.

  • nossmf
    nossmf Posts: 14,010 Member

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

    Food: Dinner last night was paella

  • ninerbuff
    ninerbuff Posts: 49,257 Member

    Hey gang,



    "I like myself unconditionally!"


    Happy Tuesday! Working today because of my appointment yesterday.


    Cardio: Walking/jog- 260 calories


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


    Assessment: Lean Cusine fried chicken and mashed potatoes

  • ninerbuff
    ninerbuff Posts: 49,257 Member

    Hey gang!

    "I like myself unconditionally!"




    Happy Humpday! Just a regular Wednesday. Warriors tonight for game 5 tonight! Let's go DUBS!


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

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

    Assesment: Seafood and curry chicken for dinner.

  • nossmf
    nossmf Posts: 14,010 Member

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

    Analysis: While I've been on this prolonged cut, I've been doing three lifts, three cardio per week. Been working, too, as I'm down 23lbs from my high last year. My plan is to keep this going until my birthday week in early June, when I'll swap back to four lifts and two cardio as I go into maintenance for a bit before I try my next slow bulk. Already been tinkering with my projected routine, swapping in exercises and/or intensity techniques, and really itching to get started NOW. But I'll continue to show patience and discipline. Only a few more weeks…

    Food: Dinner last night was a chicken gyro with baked fries

  • DiscusTank5
    DiscusTank5 Posts: 658 Member
    https://community.myfitnesspal.com/en/discussion/comment/48584673#Comment_48584673

    I would take a cold day over a warm one every time for racing!

    I looked up some of my old races via Race Wizard — my PR for the 5K was 27 minutes twelve years ago. However, this recent 5K was slightly faster than the one I ran in 2019 with a friend. I heard somewhere that women often do better at marathons in their 40s than 30s—don't know if that's true, but it is encouraging.

    I'm really glad I've added strength training at the gym twice a week, mostly thanks to you guys and the solid guidance you give. I'm 31 lbs down from where I was in early January, and I think have minimized my muscle loss during the weight loss process with consistent attention to free weights and body weight exercises. I could add a third session per week . . . maybe once the semester ends.

  • ninerbuff
    ninerbuff Posts: 49,257 Member

    Hey gang!

    "I like myself unconditionally!"




    Happy Thursday! Really slow yesterday. And Warriors got pummeled.



    Cardio: Walk/jog- 260 calories


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


    Assessment: Lean Cusine steak portabello and broccoli

  • nossmf
    nossmf Posts: 14,010 Member

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

    NBA: Look on the bright side, @ninerbuff . The Warriors lost, but have two more chances to advance. Same can't be said for your rival the Lakers, who got sent home last night.

    Food: Dinner last night was goulash

  • ninerbuff
    ninerbuff Posts: 49,257 Member

    Hey gang,

    "I like myself unconditionally!"


    Happy TGIF! Shipment day. Hopefully Warriors close out the series tonight.
    .

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

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

    Assessment: Lean Cusine Garlic Sesame Asian noodles with beef

  • nossmf
    nossmf Posts: 14,010 Member
    edited May 2

    Strength: Upper Body, DB Day

    DB Bench Press <<superset>> 1A DB Row 3x10
    Incline Cable Fly 3x10 w/5s negatives
    1A Pulldown 3x10 w/5s hold at bottom
    DB Shrugs 3x10
    DB Arnold Press 3x10
    DB Hammer Curl <<superset>> Lying DB Extend 3x10
    Cable Side Crunches 2x10 <<alternate>> Side Plank 2x30 sec

    Analysis: In anticipation of my change in routine next month, I decided to try out the 5sec hold at the bottom of the 1A Pulldown. Glad I knocked off about 30% of the weight; even then I was barely eeking out the final reps!

    Food: Dinner last night was baked chicken with buttered egg noodles

  • nossmf
    nossmf Posts: 14,010 Member

    Just as a side note, saw a kid young man at the gym, couldn't have been more than 135lbs but at 8% BF was pretty ripped, doing sets of machine decline bench press with 295lbs for reps. Respect.

  • ninerbuff
    ninerbuff Posts: 49,257 Member

    Hey gang,

    "I like myself unconditionally!"




    Happy weekend! Close store tonight. Disappointed Warriors lost last night. Game 7 tomorrow.


    Cardio: walk/run (250 calories)

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

    Assessment: Pho for dinner. After I went and watched "Thunderbolts" and had some Milk Duds.

  • ninerbuff
    ninerbuff Posts: 49,257 Member

    Kids seem to be way stronger than back in my day. But then also today gear is GLORIFIED by influencers.

  • DiscusTank5
    DiscusTank5 Posts: 658 Member
    https://community.myfitnesspal.com/en/discussion/comment/48593158#Comment_48593158

    😪

  • DiscusTank5
    DiscusTank5 Posts: 658 Member

    Exercise: stationary bike yesterday plus calisthenics; ran 3 miles outside this morning. Ice pack on my quad muscle—feels strained.

    Food: pretty bad banquet food for supper last night; Hubs went back in the line to get more chicken for me since the first slice was VERY pink in the middle. At least the chocolate cake was good.

    Today's meals: fried egg and bacon (rare treat for me); grilled cheese, veggies and hummus. Planning for (fully cooked) chicken for supper.

    Analysis: I've lost another 3 lbs since last weekend. People are commenting more about it, from grocery store checkers to fitness types at my uni. If someone says something or nothing, it shouldn't make any difference to my goals and actions. This is for me, not them. I like compliments but I don't want to depend on external validation for the healthy choices I'm making.

  • nossmf
    nossmf Posts: 14,010 Member

    Strength: Leg Day

    Squats 4x10
    Deadlifts 5x5
    Seated Calf Extend 2x10, 2x20
    Leg Extension 2x12
    Leg Curl 2x12
    Cable Crunch 2x10 <<superset>> Machine Low Back Extend 2x10 <<superset>> Plank 2x90s

    Food: Last night was lasagna with side salad

  • ninerbuff
    ninerbuff Posts: 49,257 Member

    Hey gang,

    "I like myself unconditionally!"




    Cardio: Happy weekend! Boxing client this morning then regular house cleaning, laundry and grocery shopping. Game 7 tonight. GO DUBS!!!!!


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


    Assessment:     Lean Cusine Steak portabella for dinner.

  • ninerbuff
    ninerbuff Posts: 49,257 Member

    Hey gang,


    "I like myself unconditionally!"




    Happy Monday! Back to the grind! But the Warriors won last night!


    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: Sushi for dinner.

  • nossmf
    nossmf Posts: 14,010 Member

    Strength: Upper Body, BB Day

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

    Food: Dinner last night was crock pot pulled pork sandwiches

  • ninerbuff
    ninerbuff Posts: 49,257 Member

    Hey gang,


    "I like myself unconditionally!"




    Happy Tuesday! Usually today is my day off but I have to close tonight later because my employee lost his key. As of how he's off the schedule till I can get a replacement key. Warriors are on tonight! Timberwolves are tough! Let's go DUBS!!!!


    Cardio: Walking/jog- 260 calories


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


    Assessment: Lean Cusine Chicken terriyaki

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