"TLFC" exercise and accountability support!

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Replies

  • DiscusTank5
    DiscusTank5 Posts: 728 Member

    I've noticed over the last few weeks that even though I'm not following a "progressive overload" program as such, once I reach a cardio or strength goal I try to increase the intensity or add something new (incline bench, jumping lunges).

    That's different from the years I spent going to the gym hopping on the elliptical for 30-40 min at level 3, watching NCIS the whole time, then leaving, with some rowing or biking or swimming on the odd day. (Nothing wrong with NCIS, just saying.)

    Another thing: I like to keep my daily calories at 1500-1700 during this weight loss season. Yesterday I did a lot of working out and felt fatigued, so consciously added another 300 calories, mostly higher protein foods, at the end of the day.

  • ninerbuff
    ninerbuff Posts: 49,309 Member
    https://community.myfitnesspal.com/en/discussion/comment/48656711#Comment_48656711

    Not on a machine bro. Lounge area. HAHAHAHAHAHA! Especially during FFL season!!!!!

  • ninerbuff
    ninerbuff Posts: 49,309 Member

    Hey gang,

    "I like myself unconditionally!"




    Happy TGIF! Just a regular day for work and working out.



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

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

    Assessment: Steak burrito for dinner.

  • ninerbuff
    ninerbuff Posts: 49,309 Member

    @nossmf

    BTW as to FFL, would you be up to being co commisioner this year? I think it would be great because besides me, you don't know any of the guys personally like I do and if anything comes up (hardly ever does) you can give unbiased opinion on decision to be made.

  • nossmf
    nossmf Posts: 14,328 Member

    Sure, I'd be willing, if you don't think the other guys would freak out about this stranger coming in one year, and suddenly becoming commissioner in his second year without ever meeting anybody. They already freak out about any trade offers…

  • nossmf
    nossmf Posts: 14,328 Member

    Those are definitely lifter's arms!

  • nossmf
    nossmf Posts: 14,328 Member

    Strength: Full Body 

    Hex Bar Deadlift 5x5
    DB Bench Press «superset» DB Row 4x10
    DB Shrugs 3x10
    Arnold Press 3x10
    Cable Rope Hammer Curl «superset» Cable Rope Overhead Extension 3x12
    Machine Lower Back Extend «superset» Machine Weighted Crunch 2x15

    Food: Dinner was homemade chicken sliders

  • DiscusTank5
    DiscusTank5 Posts: 728 Member
    https://community.myfitnesspal.com/en/discussion/comment/48657822#Comment_48657822

    Thanks!! After years doing only cardio, I've learned to really appreciate the weights section of the gym.

  • ninerbuff
    ninerbuff Posts: 49,309 Member
    https://community.myfitnesspal.com/en/discussion/comment/48657143#Comment_48657143

    Cool I'll let you know when I "promote" you to co commish

  • ninerbuff
    ninerbuff Posts: 49,309 Member

    @DiscusTank5

    Some great progress pics!!!!!!

  • ninerbuff
    ninerbuff Posts: 49,309 Member

    Hey gang,



    "I like myself unconditionally!"


    Cardio: Happy weekend! Day off and just a boxing client this morning. Then grocery shop and clean.


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


    Assessment:Chicken salad and crackers for dinner.

  • nossmf
    nossmf Posts: 14,328 Member

    Strength: Push Day

    Bench Press 5x5
    Incline Cable Fly 10x10 EMOM
    Machine Decline Press 4x10
    Smith Seated OHP 3x10 «superset» DB Lateral Raise 3x10 (2s up, 2s down)
    Cable Pushdown 4x10, 15, 20, 25
    Cable Woodchoppers 2x10 «superset» Pallof Press 2x10s

    Analysis: Swapped in the cable flies instead of DB presses, but forgot to lower the weight to account for the increased volume until I was struggling in set 5 with 5 still to go. Oops.

    Food: Dinner last night was homemade pizza

  • ninerbuff
    ninerbuff Posts: 49,309 Member

    Hey gang,

    "I like myself unconditionally!"


    Happy Monday! Good weekend and ready for Monday.


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


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


    Assessment: Sushi for dinner.

  • ninerbuff
    ninerbuff Posts: 49,309 Member

    Hey gang,

    "I like myself unconditionally!"


    Happy Tuesday! Day off. Starting packing some of the stuff I'll bring to Philippines so I don't have to haul alot in December.

    Cardio: Walking/jog- 260 calories


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


    Assessment:     Steak and vegetables for dinner.

  • nossmf
    nossmf Posts: 14,328 Member

    Strength: Pull Day

    BB Row 5x5
    Cable Row 4x10
    Pulldown 4x10 (wide grip, narrow, reverse, neutral)
    BB Shrug 3x10 «superset» Face Pull 3x10 (3s pause)
    Preacher Curl 4x10, 15, 20, 25
    Hanging Knee Raises 2x25 «superset» Plank 2x90s

    Food: Last night was steak, rice and sauteed veggies

  • ninerbuff
    ninerbuff Posts: 49,309 Member

    Hey gang!

    "I like myself unconditionally!"


    Happy Humpday! Shipment day. I'll be occupied at least.


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

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

    Assessment:     Chicken adobo for dinner.

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