"TLFC" exercise and accountability support!
Replies
-
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 2x10sFantasy Football: For the first time since Joe Burrow got hurt, the Bengals actually had an offense last night, which meant my second-round pick of RB Chase actually produced. Can they keep it up going forward?
Food: Last night was ground hamburger served with rice and sauteed mushrooms.
0 -
Hey gang,
"I like myself unconditionally!"
Happy weekend! Just a regular Saturday. Hopefully not as boring as yesterday.
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.0 -
I have Higgins and Chase in another league and FINALLY got something going with them. And now with Kittle coming back I should be even better. I have a winning record there and it's 14 teams.
0 -
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 3x20
Stretching 15 minutesAnalysis: One item my gym wasn't thinking about when they got the new lifting equipment: getting more weights to go along with the new equipment. All today I witnessed (and took part in) stealing weights from one machine to load another. Nobody was tacky enough to grab from a station in use, but still, the gym needs more weights.
Food: Last night was homemade pizza, tonight is 12-hr chili.
0 -
Hey gang,
"I like myself unconditionally!"
Happy weekend! Train a client, then I'll watch football and do laundry and grocery shopping later.
Cardio: walk/run 2 miles (260 calories)
Strength: Hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Chicken adobo for dinner.0 -
Yeah when I was running the gym last year, I was balancing weights on benches, racks, etc. so it helped to keep weights even, but every once in awhile the mass monsters would come in an pile on 10 plates for bench press stealing them from the bench next to them, which then forces that bench to siphon it from somewhere else.
0 -
General update:
My sis came to visit and brought me lots of her "old" clothes (in colors that aren't as flattering for her but work well for me). It was great because she spends more than I do on fashion, and even though I still outweigh her by 20 pounds (I'm 1" taller) we now wear the same sizes. I really loved wearing her Calvin Klein size 6 dress to work a few days ago and another one this morning. Someone came up to me after church today and didn't ask, just announced, "You've lost a lot of weight." Um, yeah. I sure have. But I think the direct approach is better than pretending nothing has changed in my life this past year.
Yesterday's charity 5K was a good experience — also my first race in a downpour (for the middle mile or so). My time was 32 minutes, so 2 min. faster than the 5K I ran in April. That one had a big hill, but maybe the rain during yesterday's race balanced things out?
Several family members have begun saying "you don't need to lose any more weight" and asking, "are you over-exercising?". Losing 3 lbs in one week from stress recently was not great, but this past week was much less drastic. It's that TOM so I can't tell if I've lost any weight or not. I should know in another couple of days.
If I train for another triathlon, my workouts are only going to increase. I won't start a new training plan in earnest until January, so between now and then, I'll just maintain with a format of 2 shorter bikes, 2 runs, 1 swim, 2 strength sessions, 1 rest day / week, with maybe the occasional elliptical session thrown in. I'd like to try for 2 rest days some weeks but I get fidgety when I don't work out. Maybe I can take the entire week of Thanksgiving and Christmas off from "workouts" and just get walks in.
I do wonder when I'll know that I've lost down to the best weight for me. Do I go with how I feel? Look? Stamina in workouts? The weight range for my height is quite broad: 121-158 pounds. According to wrist measurements, I'm just barely at a medium frame, but 140 seems pretty low for my build, otherwise. (My shoulders look pretty bony right now.) That was my weight when I started college, though. And I didn't train with weights back then.
If anyone has read this far, bless you. Any comments from regular MFPers are welcome.
2 -
Quoting you in bold below
I do wonder when I'll know that I've lost down to the best weight for me. Do I go with how I feel? Look? Stamina in workouts?
I predict you can know. If you're close, this is a good time to think about what benchmarks are meaningful for you to use. It's pretty individual. It can be a combination of factors in those categories, of course. I did ask for my doctors' input when I was fairly close, but ignored others' input.
Keep in mind that reaching that weight isn't a "for all time" decision. You know how to lose weight, and it's possible to gain weight. If you reach what seems like a good weight, and later decide you want to lose more, you can. On the flip side, if you decide you'd be happier at a little higher weight, you can regain some. I shifted goal upward about 5 pounds after being at my original goal for a few months. It was easy to gain. 😆
If you do continue with progressive strength training, you probably will want to gain a bit as your muscle mass increases . . . or to help it increase.
The weight range for my height is quite broad: 121-158 pounds. According to wrist measurements, I'm just barely at a medium frame, but 140 seems pretty low for my build, otherwise. (My shoulders look pretty bony right now.)
I don't think the wrist thing is a great guide, especially for women. I think it's commonly used because that body part is fairly bony so easily measured even when we're still overly fat. For women, breast size matters. For both men and women, having broader shoulders matters, as does a wider pelvic width. It takes geometrically more meat to wrap those wider spans of skeletal space, so people with those characteristics need to be heavier.
I have medium to large wrists and giant man hands (size 9-10 ring finger even when thin). Nonetheless, I feel and (to myself) look better in the low-mid part of the BMI range for my height (BMI 20 point something to 21 point something). Why? Among other things, I have narrow hips and no breasts at all.
I'd also observe that it's possible subjectively to be "too thin" in some body regions while "still fat" in others. Individual distribution of body fat across the body varies, unfair though that may seem. 😉 I'm bony in my upper body, too, with most of my body fat between hips and mid-thigh. My upper body can look upper teens body fat percent while lower body looks more upper 20s or even 30. Theoretical perfection of all parts may not be achievable, sadly.
Also, my experience was that people's "too thin" comments to me started earlier than was really rational, when I was barely even into the normal BMI range for my height if even in it at all. I think people were just used to seeing the old me, and the new one was shocking by contrast. Not many people in routine life demostrate that kind of steady weight loss over a long period. They've gotten used to me, and no one says that anymore. (My doctors have been fine with my weight then and now, BTW.) That's why I'm suggesting ignoring family and friends' opinions, especially at first.
I know this is anxiety producing at first. I think you'll sort it out with time, sensible woman that you are.
1 -
Thank you, thank you @AnnPT77! My face looks bony too right now, but I've heard from other people on MFP who have lost a lot of weight that it eventually redistributes, filling out one's face again.
On the distribution of body fat: I've always lost from my waist first. When I'm leaner, I carry my fat around my hips and when quite heavy, in both places. My current measurements are 38-29-38, three inches less than my sister's current hip measurements, and she's 20 pounds lighter . . . and we can wear the same clothes now. I'm fairly sure my skeleton weighs more than hers does.
When I google my height and weight (5'7" and 160 pounds), the internet shows women who look more fluffy than I do. The search comes closer to my actual appearance when I add "athlete" to the description. I think you are right that people are seeing me as "too thin" because I'm presenting so differently from how I looked even 6-7 months ago. I don't think that I am, and I'd really like to see what 150 pounds looks like. As you say, I can always add back a few pounds if it doesn't seem right.
1 -
Hey gang,
"I like myself unconditionally!"
Happy Monday! 9ers won and so did both my fantasy teams. I think that's the first time since the beginning of the season. So a good start to my week!
Cardio: Walk/run- 2 miles (200 calories)
Strength: Chest- Hammer incline bench, machine bench press, machine dips, cable crossovers 4x12,10,8,6
Assessment: Chicken curry with potatoes for dinner.0 -
Weights will come after work. Fantasy teams are likely going 3-3 this week, better than last week's 1-5, but still not good. My Bay league lost, and I'm starting to think it's a lost season as well. Yes, at 3-4 there's lots of time, but I'm barely scraping into the 190's most weeks, and there's multiple teams averaging well into the 200's, so even if I somehow make it into the playoffs I don't like my chances of advancing. I knew based on our scoring format that I should've gone heavy RB (like last year), but tried a more balanced approach, and this has been the result. Man, if that coin flip that made me pick WR Jefferson instead of RB McCafferey had gone the other way, what could have been…
But my Broncos had the most memorable 4th quarter in team history yesterday, and are sitting at 5-2 on top of the division all alone! Not sure my voice has recovered yet (not great considering my job is talking all day and training new people), and for sure I think we'll be in trouble when we start facing higher-level competition in a few weeks. But I'll carry this high feeling for at least this week!
@DiscusTank5 you worry about being too heavy, yet you're wearing a size 6 with good measurement proportions and having an athletic profile. Without seeing a photo of you, sounds like you're doing great to me! Family used to ask my wife if she had an eating disorder when she was thinner and healthy (pre-babies), it's just a product of our culture where the overweight person is considered average, so anybody below that point, even if a healthy weight, is considered "below healthy" rather than the more appropriate "below average".
2 -
Thanks @nossmf. I'm really proud of my progress on paper but becoming comfortable in my own body may take another few months or a year.
2 -
Monday
Cardio (Warmup): Jogging, 1 mi
Strength: Push Day
Bench Press 5x5
Wide-Grip Bench Press 3x10
Narrow-Grip Bench Press 3x15Fantasy Football: Finished the week 4-2, narrowly squeaking out a win on MNF thanks to RB Gibbs big night, and coming within a couple points of another win. Sadly, got blown out in the Bay league, but would have defeated the majority of the league, just bad luck which opponent I was matched up against this week.
Bay: L (3-4)
AC1: W (3-4)
AC3: W (5-2)
AC4: W (3-4)
AC6: L (2-5)
G1: W (5-2)Dinner: Last night was Buffalo chicken wraps with baked fries.
0 -
Hey gang,
"I like myself unconditionally!"
Happy Tuesday! Off today. Will just chillax and maybe mow the lawn before fall comes in strong.
Cardio: Walking/jog- 260 calories
Strength: Biceps- preacher curls, barbell curls, alternate dumbbell curls, crossbody cable curls 4x12,10,8,6
Assessment: Chicken curry and potatoes for dinner.0 -
*kitten*. Last night I'm up 4 points and about to win. I had the Seattle D. All I needed was to make sure that Texas didn't score over 16 to win. How the *kitten* do you let Stroud throw a TD on 4th and goal from the 20?
I did win in our league and have a good shot next week since my opponent has a lot of good players on bye.
0 -
Hey gang,
"I like myself unconditionally!"
Happy Humpday! Shipment day. Well let's see if I can improve my rosters with some waiver fodder.
Cardio: jog/walk- 30 minutes (300 calories)
Strength: Back- bent over barbell rows, pulldowns, seated cable rows, straight arm pullovers 4x12,10,8,6Assessment:
Chicken curry for dinner.
0 -
Tuesday:
Cardio (Warmup): Jogging, 1 mi
Strength: Pull Day
BB Row 5x5
Pulldown 4x10 (wide grip, narrow, reverse, neutral)
Preacher Curl 4x10, 15, 20, 250 -
These past few weeks of working the early shift and having to hit the gym after work instead of before, I've been forced to modify my extended lifting sessions into abbreviated versions of the same, in part because of how crowded the gym is that time of day, in part for lack of energy trying to lift that time of day, and in part from pressure by my wife to get out of the gym and spend time with her at home.
It's got me thinking about going forward how to possibly condense my current lifting routines (average duration: 75 minutes each) down to shorter (30-45 min) even after I return to my normal schedule, that way I can get more work hours Mon-Thu and possibly have Fridays off completely instead of working a half day.
First thought is limiting my main movements to a single exercise (one chest instead of three), or cutting out peripheral parts (keep chest but eliminate shoulders/triceps). Less volume is not ideal if my goal is to keep my muscles, let alone have any shot at growing.
Second thought is slashing rest time between sets, but that would require cutting weight used, which again strikes me as insufficient.
Third thought is rearrange completely, instead of doing my lifting days during the week as push-pull-upper-lower, instead do some version of full-body with heavy use of diametric-opposite supersets (chest-back-rest-repeat). Wouldn't be able to do this every day, need days between.
Fourth thought is to eliminate the pre-lift mile jog I've taken to doing lately, go back to lifting days and cardio days. But the selfish part of me wants to keep both, lol.
Maybe I'm overlooking an obvious solution, maybe I'll just have to decide which is more important to me, the lifting volume or the Friday free time. Any thoughts?
1 -
Super sets. So say you do a preacher curl, then immediately follow up with say a tricep pressdown. If chest, say bench, then follow up with bent over barbell row. 1 set, 2 exercises that oppose each other so you don't burn out.
2 -
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: Chicken curry for dinner.0 -
Cardio: One hour treadmill jog, 5.3 miles
Food: Dinner last night was teriyaki steak bites with buttered egg noodles.
0 -
Hey gang,
"I like myself unconditionally!"
Happy TGIF! Super slow yesterday. But personally I did okay.
Cardio: jog/walk- 3 miles (350 calories)
Strength: triceps- rope pressdowns, rope overhead extensions, dips, lying tricep extensions 4x12,10,8,6
Assessment: Chicken curry with rice for dinner.0 -
Cardio (Warmup): Treadmill, 20 min
Strength: Upper Body
Machine Decline Press «superset» Cable Row 4x10
Pulldown (Wide, Narrow, Reverse, Neutral) 4x10 «superset» Decline Pushups 4x25
Face Pull «superset» Cable Lateral Raise 3x10
Seated Reclined DB Front Raise «superset» DB Shrugs 3x10
Preacher Curl 4x10, 15, 20, 25Food: Dinner tonight is pork schnitzel with mashed potatoes and mashed sweet potatoes
0 -
Hey gang,
"I like myself unconditionally!"
Happy weekend! Just a regular Saturday. Hopefully not as boring as yesterday.
Cardio: walk/run (250 calories)
Strength: quads- leg extensions, leg press, Bulgarian squats, Smith machine squats 4x12,10,8,6
Assessment: Pizza for dinner.0 -
Cardio Warmup: Jogging (20 minutes)
Strength: Lower Body Day
Squat 4x10
Hack Squat 3x20
Rack Pull5x52x5
Seated Calf Raises 2x10, 2x20
Leg Extensions 2x12
Seated Leg Curl 2x12
Machine Crunches 3x20
Stretching 15 minutesAnalysis: Guess it was heavy day at the gym, as the guy next to me was doing BB shrugs with twice the weight I was squatting, and a lady was doing leg presses with three times her body weight. I didn't let it impact what weight I was using, which proved to be a good thing when I tweaked my lower back with my second set of rack pulls. I immediately stopped that exercise, debated calling it a day completely, but my remaining exercises were all machines without any lower back bracing required, so I finished things off and hit the hot tub for a good long soak. Will see how I'm feeling come Monday whether I lift or not, but am thinking I'm overdue for a week away from the weights anyway, so I may take this as a sign to take the week.
Food: Tonight will be karaage with steamed rice.
0 -
Hey gang,
"I like myself unconditionally!"
Happy weekend! Train a client, then I'll watch football and do laundry and grocery shopping later.
Cardio: walk/run 2 miles (260 calories)
Strength: Hamstrings- seated leg curls, lying leg curls, stiff legged deadlifts 4x12,10,8,6
Assessment: Chicken adobo for dinner.0 -
Hey gang
"I like myself unconditionally!"
Happy Monday! 9ers lost and lost in both leagues by just a few points. Overall a *kitten* sports weekend. But oh well that's how it goes sometimes.
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.0 -
No workout for me this week, it's recovery time. (Amazing how @ninerbuff never seems to take any time off from working out, despite being a good 12 years older than I. I refuse to be baited into working out when my body needs the rest, just throwing mad respect his way.)
Overall lousy week for my six fantasy football squads, but my Broncos simply demolished their opponent (can't wait to see my Cowboy-fan coworker and just smile), so it was a great day anyway. Theoretically I still have a shot to win, if JCM explodes, but I ain't holding my breath.
0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 398.3K Introduce Yourself
- 44.7K Getting Started
- 261K Health and Weight Loss
- 176.4K Food and Nutrition
- 47.7K Recipes
- 233K Fitness and Exercise
- 462 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.7K Goal: Gaining Weight and Body Building
- 153.5K Motivation and Support
- 8.4K Challenges
- 1.4K Debate Club
- 96.5K Chit-Chat
- 2.6K Fun and Games
- 4.7K MyFitnessPal Information
- 17 News and Announcements
- 21 MyFitnessPal Academy
- 1.5K Feature Suggestions and Ideas
- 3.2K MyFitnessPal Tech Support Questions