"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 49,446 Spam Moderator

    Hey gang,



    "I like myself unconditionally!"


    Happy Humpday! Shipment day. New lights to be installed today as well. Ugh we'll be in each other's way all day.

    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.

  • ninerbuff
    ninerbuff Posts: 49,446 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: Poke bowl for dinner.

  • ninerbuff
    ninerbuff Posts: 49,446 Spam Moderator

    Hey gang,




    "I like myself unconditionally!"



    Happy TGIF! BIG win for the 9ers last night!!! I hate the Lambs and any time we beat them it's great! The big drawback is that Mac Jones was the starting QB for my opponent this week but I wAasn't favored to win anyway. But I have Jones in my other league so eh, is what it is.


    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: Salad for dinner.

  • nossmf
    nossmf Posts: 15,435 Member
    edited October 3

    Cardio Warmup: Jogging (Two miles)

    Strength: Lower Body Day

    Squat 4x10
    Rack Pull 5x5, 1x1 New Personal Best!
    Hack Squat 3x20
    Seated Calf Raises 2x10, 2x20
    Leg Extensions 2x12
    Seated Leg Curl 2x12
    Machine Crunches 3x15
    Stretching 15 minutes

    Analysis: My gym had signs out promising five new pieces of leg equipment coming this next week, and has started to move existing equipment around to make room. No idea what the equipment will do, just know the weights section is a bit of a hot mess right now.

    No planned workout for tomorrow, my church choir is having a retreat to get a first look at the music we will be performing for our Christmas concert in December.

    Food: Last night was goulash, tonight is date night with my wife (she's leaning towards Italian)

  • DiscusTank5
    DiscusTank5 Posts: 942 Member

    I didn't run this week and boy have I missed it. I was at the gym about 2 hours today (I underreported my mat workout on the other thread, now that I've added up the time); I attempted to get my fix from the rower and elliptical machines, but nothing works like running. Such a weird conundrum: I slept badly last night and ended up working out more today.

  • ninerbuff
    ninerbuff Posts: 49,446 Spam Moderator

    Hey gang,



    "I like myself unconditionally!"


    Happy weekend! New schedule where I open everyday I work now including today. Saturdays are somewhat busy throughout the day so time should pass faster.


    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: 49,446 Spam Moderator

    Hey gang,



    "I like myself unconditionally!"


    Happy weekend! Off today and just doing regular chores. 


    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: 49,446 Spam Moderator

    Hey gang,




    "I like myself unconditionally!"


    Happy Monday! Just a new week and moving along. While my 9ers won, my FFL team lost in one league and won in the other. 

    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.

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