"TLFC" exercise and accountability support!

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  • nossmf
    nossmf Posts: 15,595 Member

    Thursday

    Cardio: Treadmill run … 5 miles

    Friday

    Cardio (Warmup): Jogging, 1 mile

    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

  • nossmf
    nossmf Posts: 15,595 Member
    edited September 20

    Cardio Warmup: Jogging (Two miles)

    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

    Analysis: Don't know if it was eating a large dessert right before bed providing extra energy, or trying the new brand of creatine for the first time, or simply being well rested from a good night's sleep, but today my gym session was off the hook. Enough energy to double the warmup jog distance, enough oomph to increase the weight used on multiple lifts.

    Food: Last night was meatloaf with mashed potatoes; tonight will be oven-baked taquitos

  • ninerbuff
    ninerbuff Posts: 49,469 Spam Moderator

    Hey gang,


    "I like myself unconditionally!"




    Happy weekend! Closing store tonight. Hoping that it's going to be an at least productive day.


    Cardio: walk/run (250 calories)


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


    Assessment: Carne Asada burrito for dinner.

  • ninerbuff
    ninerbuff Posts: 49,469 Spam Moderator

    Hey gang,

    "I like myself unconditionally!"

    Happy weekend! Off today and just doing laundry and grocery shopping. It's football time!!

    Cardio:

      walk/run 2 miles (260 calories)

    Strength:

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

    Assessment: Carne Asada burrito for dinner.

  • ninerbuff
    ninerbuff Posts: 49,469 Spam Moderator

    Hey gang,


    "I like myself unconditionally!"



    Happy Monday! Lost on both my FFL leagues, but at least the 9ers won!!!
    Cardio: Walk/run- 2 miles (200 calories)


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


    Assessment: McD's for dinner.

  • nossmf
    nossmf Posts: 15,595 Member

    Cardio (Warmup): One mile jog

    Strength: Push Day

    Bench Press 5x5
    Machine Fly 10x10 EMOM
    Machine Decline Press 4x15
    Smith Seated OHP 3x10, 12, 15 «superset» DB Lateral Raise 3x10 (2s up, 2s down)
    Cable Pushdown 4x10, 15, 20, 25
    Cable Woodchoppers 2x10 «superset» Pallof Press 2x10s

    FF: Broncos lost thanks to too many defensive penalties just giving the Chargers yards and points, and one of my fantasy leagues I lost the week because I lost both CeeDee Lamb and James Connor. Ugh.

    Food: Dinner last night was lasagna with side salad

  • ninerbuff
    ninerbuff Posts: 49,469 Spam Moderator

    Hey gang,

    "I like myself unconditionally!"


    Happy Tuesday! Off today. The hot/cold adjuster on my van stopped working so I bought the part I need to fix and will do that today. Also bring in my van to get the tires rotated.


    Cardio: Walking/jog- 260 calories


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


    Assessment:     KFC for dinnner.

  • nossmf
    nossmf Posts: 15,595 Member

    Cardio (Warmup): Jogging, 1 mile

    Strength: Pull Day

    BB Row 5x5
    Cable Row 4x15
    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 garlic soy chicken strips with buttered noodles and steamed artichokes

    Fantasy Football: Finished the week 4-2…

    Bay: W (2-1)
    AC1: L (1-2) Lost both CeeDee Lamb and James Connor to injury early in their games
    AC3: W (2-1)
    AC4: W (2-1)
    AC6: L (0-3)…I don't actually have a bad team (4 in scoring), just bad luck with opponents (#1 scoring against)
    G1: W (3-0)

  • DiscusTank5
    DiscusTank5 Posts: 975 Member

    I've been so sore lately (waking up in pain) that I told myself to take it easy today, almost didn't even go in to the gym. It's that TOM and I feel blah. The usual (Perimenopausal? Vit D deficiency? Osteoarthritis?) pain in my hip joints was much worse after yesterday's outdoor run. Thunderstorms this morning meant no outdoor bike ride, so I opted for 20 min. ex. bike, then 10 min. rowing machine, then 15 min. strength / conditioning. A woman was on her phone in front of the weights and I mimed (and then squeezed) getting past her to start my free weights session. Later I felt rude since she was new and quite overweight, and I've been both of those things. BUT then again, I have yet to conduct a lengthy phone convo in the middle of the weights area, so maybe we're even.

  • DiscusTank5
    DiscusTank5 Posts: 975 Member

    I know some people like to go by weekly calorie intake instead of daily, so I thought I'd look at some of my numbers just for comparison.

    For this past week, my average was 2216 calories daily (or 2315 if we include Saturday's unusual high of 2846) and my body weight fluctuated quite a bit, from 167.5-171 lbs. The week before my sprint tri, my average was 1899 calories daily with a body weight of 168-169 lbs. The week before I left for the UK (actively trying to lose weight), my average was 1756 cal and body weight at 169-171. Conclusions: I've been maintaining, sorta, at 168ish, but with higher calories here at the end of Sept. than I ate in mid-late July.

    If I want to move the scale "needle" I'll have to go to 1500-1600 calories daily, not 1900-2200. This has been a high stress week with some unusual out-of-town appointments. Looking ahead, I could maybe do a lower calorie week next week with a bit less exercise.

    Why am I acting like I'm in a race to get to 159 pounds by mid-Oct? I don't want to be unpleasantly hungry to achieve that goal, and while it would be nice to be a bit lighter for the 5K, it won't make all that much difference. Even if I managed to lose 8 lbs in 3.5 weeks, it would be at the price of a drop in strength and endurance. And I want to keep my immune system functioning well, while eating at a big deficit could compromise it.

    ****

    Nutrition intake: I've eaten several mini chocolate bars these last two days, consistent with TOM. I kept wanting more sugar this afternoon: my solution was cucs and baby carrots with hummus instead. Supper was this tasty recipe:

    Lemony Chicken Orzo Soup with Fresh Spinach - Life is but a Dish

  • nossmf
    nossmf Posts: 15,595 Member

    Cardio: Incline Day … 75 minutes, 15% incline, 3.0 mph … 850 calories

    Dinner: Last night was hamburger casserole with bow-tie pasta

    Fantasy Football: Early score projections for this week have me listed as a 20 point underdog this week, all because my opponent has two RB's each projected to score over 30 points, while my RB's are projected to barely crack 20. Not looking good…

  • DiscusTank5
    DiscusTank5 Posts: 975 Member

    Q Should I maintain rather than increase my current exercise/ fitness levels?

    A Probably. Training for another triathlon would be a vanity project right now. I'm mentally and physically tired. (Also anxious about my 6 month oncology appt in 3 weeks.)

    I read that overexercise can lead to higher cortisol levels which in turn can promote cancer growth. Ugh. But I also read that aspirin can act as a deterrent for colon cancer recurrence, and considering I have muscle pain maybe I can do two things at once.

    Goal 1: Get to the 5K starting line in mid-October with a healthy body.

    Goal 2: Lose 3 lbs in 3 weeks. I was at 168.4 this morning.

    Goals 3, 4, 5: read for fun every day, see my family this next month, plan a short trip to look forward to.

  • ninerbuff
    ninerbuff Posts: 49,469 Spam Moderator

    Hey gang,

    "I like myself unconditionally!"


    Happy Humpday! Shipment day. Lol, so I had an issue with the mall manager saying that we had our gate closed too many times during the day. I had written him back that since we only have one person in the store at a time 90% of the time due to reduction in work hours and since there is NO BATHROOM in the store, we shut the gate to go to bathroom as well as take our breaks (by law an 8 hour day is 2 10 minute breaks and a 30 minute meal break). We abide by the rules and obviously cannot leave the store open when those breaks occur. So I got a call from my DM stating that we had been fined and that the cost of the fine PLUS the issues of lease violations, is WAY more than just having a minimum 2 people in the store at one time. So, I got permission to redo the schedules and ADD ON hours to my guys that work there now. Lol, the ability to have 20 more hours to use to keep the store open got me back up to about a year ago before they cut the hours. 


    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: Pizza for dinner.

  • nossmf
    nossmf Posts: 15,595 Member

    Cardio: Incline Day … 75 minutes, 15% incline, 3.0 mph … 850 calories

    Dinner: Last night was baked salmon with rice and steamed broccoli

  • ninerbuff
    ninerbuff Posts: 49,469 Spam Moderator

    Hey gang,

    "I like myself unconditionally!"




    Happy Thursday! Just another regular day at work. 


    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: Pork chops and vegetables for dinner.

  • ninerbuff
    ninerbuff Posts: 49,469 Spam Moderator

    Hey gang,


    "I like myself unconditionally!"



    Happy TGIF! Another likely slow day at work since people don't seem to go to the mall on Fridays. Next week is new schedule for everyone even for me, but only one day I have to change.


    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: Finished leftovers from yesterday for dinner.

  • nossmf
    nossmf Posts: 15,595 Member

    Cardio (Warmup): Jogging, 1 mile

    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 a Sonic double hamburger with tater tots

  • nossmf
    nossmf Posts: 15,595 Member

    Cardio Warmup: Jogging (One mile)

    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 nachos

  • ninerbuff
    ninerbuff Posts: 49,469 Spam Moderator

    Hey gang,



    "I like myself unconditionally!"


    Happy weekend! Closing store tonight. Last time I close the store because I set up the new schedule where I have to open every day I work now till I leave in Dec.


    Cardio: walk/run (250 calories)


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


    Assessment: Carne Asada burrito for dinner.

  • ninerbuff
    ninerbuff Posts: 49,469 Spam Moderator

    Hey gang,

    "I like myself unconditionally!"


    Happy weekend! Normally I'm off, but with the new schedule, I didn't have anyone to open today, so I'll go in for a couple of hours then home in time for the 49er game. 


    Cardio:  walk/run 2 miles (260 calories)


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


    Assessment: Carne Asada burrito for dinner.

  • ninerbuff
    ninerbuff Posts: 49,469 Spam Moderator

    Hey gang,

    "I like myself unconditionally!"


    Happy Monday! New week and last week of September. 9ers lost but I won in both my FFL leagues. Lol, almost traded away Jeanty in my other league last week, but other team didn't respond.


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



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



    Assessment: Sushi for dinner.

  • DiscusTank5
    DiscusTank5 Posts: 975 Member
    https://community.myfitnesspal.com/en/discussion/comment/48776131#Comment_48776131

    Speaking of your no bathroom situation Niner, my building at work had plumbing issues over the weekend, so currently there's no water or bathroom use. I'm taking the opportunity to work from a coffee shop this morning. I'll drop in briefly later.

    Weight yesterday: 165.8 lbs, this AM 166.4 lbs

    I'm taking the week off from running to see if it helps my joint and muscle pain.

  • ninerbuff
    ninerbuff Posts: 49,469 Spam Moderator
    https://community.myfitnesspal.com/en/discussion/comment/48780924#Comment_48780924

    Lol, yeah it's like the worst when you have to use the bathroom and have to walk like a football field away to get to it.

  • ninerbuff
    ninerbuff Posts: 49,469 Spam Moderator

    Hey gang,



    "I like myself unconditionally!"


    Happy Tuesday! Off today. Have to get some paperwork done today and then I'll relax.


    Cardio: Walking/jog- 260 calories


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


    Assessment: Leftovers for dinner.

  • nossmf
    nossmf Posts: 15,595 Member

    Monday

    Cardio (Warmup): One mile jog

    Strength: Push Day

    Bench Press 5x5
    Machine Fly 10x10 EMOM
    Machine Decline Press 4x15
    Smith Seated OHP 3x10, 12, 15 «superset» DB Lateral Raise 3x10 (2s up, 2s down)
    Cable Pushdown 4x10, 15, 20, 25
    Cable Woodchoppers 2x10 «superset» Pallof Press 2x10s

    FF: Lousy FF week (went 2-4), but my Broncos won in convincing fashion last night, so we'll call it a great weekend! lol @ninerbuff you should verify you rescinded the trade offer in your other league…would hate to have the other person discover a still-active offer and take him off your hands when you thought you were safe!

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

  • nossmf
    nossmf Posts: 15,595 Member

    Fantasy Football: Finished the week 2-4…

    Bay: L (2-2)
    AC1: L (1-3)
    AC3: W (3-1)
    AC4: L (2-2)
    AC6: W (1-3)
    G1: L (3-1)

  • DiscusTank5
    DiscusTank5 Posts: 975 Member

    Guys, this morning the scale said 165.0. That's been my goal weight for the last 20 YEARS. (I changed it to 159 a few days ago so the system wouldn't throw me into Maintenance calories. Maybe that doesn't happen automatically, but some people in the forums seem to have had issues.)

    And someone at the gym told me I was "an inspiration" today. So that's nice.

    Fall Treat Season has begun: white almond bark dipped pretzels tonight, on top of 4 squares of Ghiradelli intense orange dark chocolate at work (but not the whole bar, so that's a win), also some sour worm gummies. Yuck. Not worth it at all.

    I should do a no added sugar day or two to get my head back in the game.

  • nossmf
    nossmf Posts: 15,595 Member

    Cardio (Warmup): Stationary bike intervals, 5.8 mi

    Strength: Pull Day

    BB Row 5x5
    Cable Row 4x15
    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

    Analysis: Thought I might try a different cardio warmup today, opted for the bike. Legs proved up to the task, but gotta say that (TMI) my *kitten* did NOT appreciate the seat, especially when my legs were moving. Think I'll say thanks, but no thanks to the bike going forward.

  • nossmf
    nossmf Posts: 15,595 Member

    Cardio: Incline Day … 75 minutes, 15% incline, 3.0 mph … 850 calories

    Dinner: Last night was pork parmigiana with mashed potatoes

  • nossmf
    nossmf Posts: 15,595 Member

    Cardio: Incline Day … 75 minutes, 15% incline, 3.0 mph … 850 calories

    Dinner: Last night was pork parmigiana with mashed potatoes

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