"TLFC" exercise and accountability support!

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  • ninerbuff
    ninerbuff Posts: 49,366 Member

    Hey gang,


    "I like myself unconditionally!"


    Happy Tuesday! Getting fridge looked at because it's starting to not cool as well. Another expenditure.


    Cardio:     Walking/jog- 260 calories


    Strength: Biceps- preacher curls, barbell curls, alternate dumbbell curls, crossbody cable curls 4x12,10,8,6


    Assessment: Left over pizza

  • nossmf
    nossmf Posts: 14,799 Member

    Strength: Pull Day

    BB Row 5x5
    Cable Row 4x12
    Pulldown 4x10 (wide grip, narrow, reverse, neutral)
    BB Shrug 3x10
    Face Pull 3x10 (3s pause)
    Preacher Curl 4x10, 15, 20, 25
    Hanging Knee Raises 2x25 «superset» Plank 2x90s

    Food: Dinner last night was stir-fried steak with rice and veggies

  • DiscusTank5
    DiscusTank5 Posts: 825 Member
    https://community.myfitnesspal.com/en/discussion/comment/48715399#Comment_48715399

    I hear you. This summer we've replaced our fridge (massive inside leak) and stovetop (gas leak!). Got a second opinion on our bathtub yesterday and this honest repairman told us it didn't really need to be replaced. That would have been $4K.

  • DiscusTank5
    DiscusTank5 Posts: 825 Member

    So I'm home from my 2 weeks in the UK and my weight this morning is back down to what it was the morning I left.

    I'm gonna miss eating Cadbury chocolate every day! And fruity bread or scones with butter. Amazing how healthy habits can get replaced with not-so-healthy ones so quickly. But I'm glad to be back where I'm in charge of my own kitchen and what goes in it: A basic loaf of bread for sandwiches and butter in the fridge, not out on the counter, and only cheddar, not five different kinds of amazing cheeses. I'm not going to miss prawn flavored crisps (chips) though. :)

    Bringing along enough protein bars for almost one / day helped me stay somewhat on track. And I logged everything I ate even though that meant guestimating rather than weighing and tracking each gram.

    Now to refocus for that end of the month triathlon.

  • ninerbuff
    ninerbuff Posts: 49,366 Member
    https://community.myfitnesspal.com/en/discussion/comment/48716381#Comment_48716381

    Repair guy told me to just get a new compressor and coil system. My fridge is built in and a new one would cost 10K.

    He said the one I have now, SUB ZERO which has lasted 30 years, would last another 30 because it's not digital and was built to last much longer compared to today's models. 2600 to replace compressor and coil system.

  • ninerbuff
    ninerbuff Posts: 49,366 Member

    Hey gang,

    "I like myself unconditionally!"


    Happy Humpday! Shipment day so I'll be busy hopefully.


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


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


    Assessment: Burrito supreme for dinner.

  • nossmf
    nossmf Posts: 14,799 Member

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

    Note: I asked the gym staff if they knew what caused the time difference in remodeling the men's room showers, turns out it was an issue with the granite tile they ordered, the first stuff delivered was the wrong size, so they had to send it back to get redone. Once the correctly sized stuff arrived they were able to blitz through both sides quickly.

    Food: Dinner last night was chicken taquitos

  • mtaratoot
    mtaratoot Posts: 14,889 Member

    Thanks for sharing the answer about the difference. That's not at all what I thought it might be. Too bad they didn't get the tile before they did the deconstruction. At least they still had HALF the showers at all times.

  • ninerbuff
    ninerbuff Posts: 49,366 Member

    Hey gang!

    "I like myself unconditionally!"


    Happy Thursday! Regular day and hopefully somewhat busy.


    Cardio: Walk/jog- 260 calories


    Strength: Triceps- pressdowns, dips, overhead cable extensions, crossbody cable tricep extensions 4x12,10,8,6


    Assessment:Taco Bell for dinner.

  • nossmf
    nossmf Posts: 14,799 Member

    Workout: Cardio - Incline treadmill walk - 1hr (775 calories)

    Food: Dinner last night was chicken gyros

  • ninerbuff
    ninerbuff Posts: 49,366 Member

    Hey gang,


    "I like myself unconditionally!"


    Happy TGIF! Payday although it's already all allocated for.


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


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


    Assessment: Lamb and salad for dinner.

  • nossmf
    nossmf Posts: 14,799 Member

    Strength: Upper Body

    DB Bench «superset» DB Row 4x10
    Incline Bench Press «superset» Pullups 3x12
    DB Shrugs 3x10
    Cable Shoulder Triangle (Front / Lateral / Rear Lateral Raises) 3x10
    Cable Curls 3x12
    Cable Overhead Extensions 3x12
    Cable Side Crunches 2x10 «superset» Overhead Palloff Press 2x10s

    Food: Last night was sloppy Joes

  • DiscusTank5
    DiscusTank5 Posts: 825 Member
    edited August 8

    A brick workout today: 20 min swim + 25 min outdoor run. Triathlon date: Aug. 30th, so three more weeks to prep.

    Food today: a Quest protein bar and yogurt raisins, then hot tea with half and half at breakfast; 98 g. rotisserie chicken, 16 g. Chick-fil-A's avocado Ranch, and a mango at lunch; 56 g. Fit Butter chocolate chip cookie dough for a snack; taco salad with beef and chili beans for supper. 1500 calories so I'll need to add another snack in. Or a second taco!

    This past month was maintenance, probably overdue. 170.4 lbs on 7/11; 170.6 lbs today, 8/8. This includes two full weeks of international travel in that time frame. I'd love to weigh 165 by Aug. 30th, but that's maybe not the goal to aim for with a race looming. Ten lbs in 10-12 weeks is better.

  • DiscusTank5
    DiscusTank5 Posts: 825 Member
    https://community.myfitnesspal.com/en/discussion/comment/48718977#Comment_48718977

    Yesterday I had 1800 calories: I'd forgotten to factor in hubs' guacamole and a few tortilla chips to go with it. When I was in Glasgow I randomly ate supper at a Mexican restaurant one night and they served no chips or salsa with the meal. Crazy, right!?!

    Today's weight: 169.8 lbs. Yeah, I care about seeing that number go down. I didn't have access to a scale while traveling and sometimes worried that I had gained several pounds. Seems like a "Damned if you do, damned if you don't" situation.

    A fit friend said she tracks what she's eating for one week every couple of months just to check macros, esp. protein. I wonder if that would ever work for me.

  • ninerbuff
    ninerbuff Posts: 49,366 Member

    Hey gang,

    "I like myself unconditionally!"


    Happy weekend! Closing store tonight.


    Cardio: walk/run (250 calories)


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


    Assessment: Spaghetti for dinner.

  • nossmf
    nossmf Posts: 14,799 Member

    Strength: Lower Body Day

    Squat 4x10
    Rack Pull 5x5
    Hack Squat 3x20
    Seated Calf Raises 2x10, 2x20
    Leg Extensions 2x12
    Seated Leg Curl 2x12
    Machine Crunches 3x15
    Stretching 15 minutes

    Food: Last night was baked salmon

  • ninerbuff
    ninerbuff Posts: 49,366 Member

    Hey gang,



    "I like myself unconditionally!"


    Happy weekend! Off today and just doing laundry and grocery shop.


    Cardio:  walk/run 2 miles (260 calories)


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


    Assessment: Spaghetti for dinner.

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