"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 49,510 Spam Moderator

    Hey gang,



    "I like myself unconditionally!"


    Happy weekend! Last day in the hotel before going home tomorrow. Can't wait to sleep in my own bed today. Hopefully a 9er win today.


    Cardio: walk/run 2 miles (260 calories)


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


    Assessment:

     Chinese for dinner.

  • nossmf
    nossmf Posts: 15,968 Member

    Cardio (Warmup): Treadmill Jog, 20 min

    Strength (Upper 1):

    DB Bench Press «superset» DB Row 4x10
    Incline Cable Fly «superset» Machine High Row 3x15
    Cable Lateral Raise «superset» Cable Rear Lateral Raise 3x15

    Abs:

    Cable Woodchoppers 2x10 «superset» Cable Palloff Press 2x10 sec

    Dinner: Dinner tonight will be goulash.

  • ninerbuff
    ninerbuff Posts: 49,510 Spam Moderator

    Hey gang,


    "I like myself unconditionally!"




    Happy Monday! My dad's bday yesterday. 92 years old. I also get to return to my home after fumigation over the weekend. 


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



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



    Assessment: Korean barbecue for dinner.

  • ninerbuff
    ninerbuff Posts: 49,510 Spam Moderator

    Hey gang,

    "I like myself unconditionally!"


    Happy Tuesday! Off today. Getting a couple of boxes to start the final packing of my stuff to go to the Philippines.


    Cardio: Walking/jog- 260 calories


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


    Assessment: Chicken sandwich for dinner.

  • nossmf
    nossmf Posts: 15,968 Member

    Cardio: Treadmill jog, one hour, 5.3 mi

    Fantasy Football: Finished the week 2-4.

    Bay: L (3-7) … six-game losing streak, three games back of final playoff spot with four to play
    AC1: L (4-6) … one game back
    AC3: L (6-4) … current #6 seed
    AC4: L (3-7) … two games back
    AC6: W (4-6) … two games back
    G1: W (7-3) … current #1 seed

    Dinner: Dinner tonight is breakfast (French toast, scrambled eggs, bacon, air-fried spiced potatoes)

  • DiscusTank5
    DiscusTank5 Posts: 1,011 Member
    edited November 12
    https://community.myfitnesspal.com/en/discussion/comment/48822826#Comment_48822826

    This morning's weight: 158. I've been trying out "maintenance" eating this week, aided by my daughter's birthday celebration and some extra treats over the weekend (free Crumbl cookie, free 24 oz smoothie from Tropical Smoothie Cafe, free mini bundt cake from Nothing Bundt — all goodies we shared). Net calories in bold.

    W 11/5 2157 cal eaten; 300 exercise calories burned 1857

    Th 11/6 2307 cal in; 846 cal out 1461

    F 11/7 2216 cal in; 447 cal out 1769

    Sat 11/8 2858 cal in (Crumbl, etc); 670 cal out 2188

    Sun 11/9 2346 cal in; 78 cal out (rest day) 2268

    M 11/10 2051 cal in; 640 cal out 1411

    T 11/11 1957 cal in; 570 cal out 1387

    (I see that I'm drifting back down into weight loss territory; I'd like to see 155/156 before Thanksgiving. Note: I think my actual weight is probably 156.6 or thereabouts; I'm not planning to lose more than a pound in the next 2 weeks, and maybe no loss at all would be okay.)

    This pattern is probably consistent in terms of my eating from week to week and month to month, regardless of weight goal: fewer calories M-F, more on the weekend.

    If I start training in Jan. for a longer endurance race, I'll have to up my calories. Bread and mixed nuts, here I come!

  • ninerbuff
    ninerbuff Posts: 49,510 Spam Moderator

    Hey gang,


    "I like myself unconditionally!"



    Happy Humpday! No shipment today since it's only bi weekly here now. So I'll be bored to death since it's usually the slowest day of the week.



    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: Siopao for dinner.

  • nossmf
    nossmf Posts: 15,968 Member

    Cardio (Warmup): Treadmill Jog, 20 min

    Strength (Upper 2):

    Mac Decline Bench Press «superset» Cable Row 4x10
    Decline Pushups 4x25 «superset» Pulldown 4x10 (Wide, Narrow, Reverse, Neutral)
    Face Pull «superset» Cable Upright Row 3x15

    Abs:

    Knee Ups 2x20 «superset» Plank 2x90 sec

    Dinner: Tonight will be paella

  • ninerbuff
    ninerbuff Posts: 49,510 Spam Moderator

    Hey gang,

    "I like myself unconditionally!"


    Happy Thursday! So so slow yesterday. Didn't even surpass 1/2 our budget. Good thing I'm leaving in 3 weeks.


    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: Pizza for dinner.

  • nossmf
    nossmf Posts: 15,968 Member

    I presume you've already given notice? Are you expected to train your replacement?

  • ninerbuff
    ninerbuff Posts: 49,510 Spam Moderator

    Hey gang,


    "I like myself unconditionally!"



    Happy TGIF! Another slow day yesterday. Later today I'll be telling my DM that I'm putting in my notice for quitting. My last day with the company will be the 5th of December unless they let me go earlier.


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


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


    Assessment: Leftover pizza for dinner.

  • ninerbuff
    ninerbuff Posts: 49,510 Spam Moderator
    https://community.myfitnesspal.com/en/discussion/comment/48833112#Comment_48833112

    Later today or latest tomorrow. They choose my replacement and I'm not a lame duck worker so I'll gladly train whomever the next manager will be.

  • nossmf
    nossmf Posts: 15,968 Member

    Cardio (warmup): Treadmill jog, 20 min

    Strength (Upper 3):

    Bench Press 5x5
    BB Row 5x5
    Incline Bench Press «superset» Pullups 3x12
    Seated DB Lat Raise «superset» Seated DB Rear Lat Raise 3x15
    DB Shrugs 3x10
    Preacher Curl 4x10, 15, 20, 25
    Cable Pushdown 4x10, 15, 20, 25

    Abs

    Machine crunches 3x15

  • ninerbuff
    ninerbuff Posts: 49,510 Spam Moderator

    Hey gang,

    "I like myself unconditionally!"

    Happy weekend! Just a couple of more work Saturdays after this and then I'm gone. Surreal because this move is going to be life changing forever.

    Cardio: walk/run (250 calories)

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

    Assessment: Panda Express for dinner.

  • ninerbuff
    ninerbuff Posts: 49,510 Spam Moderator

    Hey gang,


    "I like myself unconditionally!"




    Happy weekend! Just a regular Sunday. Just 3 more left till I leave. 9ers play Tardinals today. Should win.




    Cardio: walk/run 2 miles (260 calories)


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


    Assessment: Chinese for dinner.

  • ninerbuff
    ninerbuff Posts: 49,510 Spam Moderator

    Hey gang,


    "I like myself unconditionally!"




    Happy Monday! Back to the grind. 9ers won convincingly yesterday and unless my guys score over 105 pts tonight, I lose in FFL again.


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



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



    Assessment: Seafood for dinner.

  • nossmf
    nossmf Posts: 15,968 Member

    Cardio (Warmup): Treadmill Jog, 20 min

    Strength (Upper 1):

    DB Bench Press «superset» DB Row 4x10
    Incline Cable Fly «superset» Machine High Row 3x15
    Decline Pushups 4x25 «superset» Pulldown 4x10 (Wide, Narrow, Reverse, Neutral)
    Cable Lateral Raise «superset» Cable Rear Lateral Raise 3x15

    Abs:

    Cable Woodchoppers 2x10 «superset» Cable Palloff Press 2x10 sec

    Analysis: Bit busier at the gym than normal today, had to change up my second set of chest/back exercises by using Wednesday's instead. Will try to remember on Wednesday to use Monday's work.

    Dinner: Dinner tonight is baked chicken with buttered noodles.

  • nossmf
    nossmf Posts: 15,968 Member

    Cardio: Treadmill Incline Walk…60 min, 15%, 3.0 mph

    Fantasy Football: Had my best week of the season, going 5-1. Probably too little, too late for several of my teams to make the playoffs, but hope remains alive.

    Bay: W (4-7) … two games back of final playoff spot with three to play
    AC1: W (5-6) … one game back
    AC3: W (7-4) … current #3 seed
    AC4: L (3-8) … two games back
    AC6: W (5-6) … one game back
    G1: W (8-3) … current #1 seed

    Dinner: Dinner tonight is French dip sandwiches with baked fries

  • ninerbuff
    ninerbuff Posts: 49,510 Spam Moderator

    Hey gang,



    "I like myself unconditionally!"


    Happy Tuesday! Off today. Continuing packing and getting stuff ready for my big move. Both my FFL teams lost, so I'm definitely out of playoffs in my big league. 


    Cardio: Walking/jog- 260 calories


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


    Assessment: Seafood for dinner.

  • ninerbuff
    ninerbuff Posts: 49,510 Spam Moderator

    Hey gang,



    "I like myself unconditionally!"



    Happy Humpday! Shipment day. Usually only 60 boxes to unpack a week but since it's now bi weekly there's over 120 boxes this week. So I'll be busy all day putting *kitten* away.




    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: 15,968 Member

    Cardio (Warmup): Treadmill Jog, 20 min

    Strength (Upper 2):

    Mac Decline Bench Press «superset» Cable Row 4x10
    Decline Pushups 4x25 «superset» Pulldown 4x10 (Wide, Narrow, Reverse, Neutral)
    Face Pull «superset» Cable Upright Row 3x15

    Abs:

    Knee Ups 2x20 «superset» Plank 2x90 sec

    Dinner: Tonight will be spicy peanut chicken with rice

  • DiscusTank5
    DiscusTank5 Posts: 1,011 Member
    image.png

    156.4 lbs this morning. This is an unposed picture — I don't think I'm even sucking in. Ha! if I ever get up the nerve to post on the "success stories" thread, I'm going to need natural lighting and a better camera.

    Wonder what my body fat % is. I watched an informative vid with Jeff Nippard about body fat percentages last night: https://youtu.be/5K9QhkPww44?si=rdX8DeAjoIV3HJb1

  • ninerbuff
    ninerbuff Posts: 49,510 Spam Moderator

    Hey gang,




    "I like myself unconditionally!"


    Happy Thursday! Well yesterday was the first biweekly delivery and man it took almost my full 8 hour shift to put everything away. 

    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: Pizza for dinner.

  • nossmf
    nossmf Posts: 15,968 Member

    No workout today, in the office by 6am (after an hour+ commute), with choir rehearsal tonight.

    Dinner tonight will be Taco Thursday.

  • ninerbuff
    ninerbuff Posts: 49,510 Spam Moderator

    Hey gang,


    "I like myself unconditionally!"



    Happy TGIF! I thought by sometime this week I would have gotten someone to train for my replacement, but as of yet nothing. I got 2 more full weeks before I leave so I hope they get someone in soon. Slow day yesterday but personally I got my own stuff done.



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


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


    Assessment: Spaghetti for dinner.

  • nossmf
    nossmf Posts: 15,968 Member

    Cardio (warmup): Treadmill jog, 20 min

    Strength (Upper 3):

    Bench Press 5x5
    BB Row 5x5
    Incline Bench Press «superset» Pullups 3x12
    Seated DB Lat Raise «superset» Seated DB Rear Lat Raise 3x15
    DB Shrugs 3x10
    Preacher Curl 4x10, 15, 20, 25
    Cable Pushdown 4x10, 15, 20, 25

    Abs

    DB Side Crunch 2x10 «superset» Cable OH Palloff Press 2x10s

    Food: Dinner tonight will be date night with my wife to our favorite steak house.

  • nossmf
    nossmf Posts: 15,968 Member

    Cardio Warmup: Treadmill Jogging (20 min)

    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 minutes

    Analysis: For my rack pulls today, I was able to lift the same weight I got injured doing some weeks back, without problem. Felt really pumped the rest of the workout…until I learned the hot tub was out of order, so no post-workout soak for tired muscles. Standing in a hot shower does not give the same relaxation to the legs as does sitting in a hot tub.

    Food: Tonight we are preparing baked chicken breasts in alfredo sauce with a side salad.

  • ninerbuff
    ninerbuff Posts: 49,510 Spam Moderator

    Hey gang,

    "I like myself unconditionally!"

    Happy weekend! Have a rough cough since last night. May go home early from work.

    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: 49,510 Spam Moderator

    Hey gang,

    "I like myself unconditionally!"

    Happy weekend! Just a regular Sunday. Continue packing everything I need to before leaving. 9ers play tomorrow night

    Cardio: walk/run 2 miles (260 calories)

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

    Assessment: Fried rice with beef for dinner.

  • ninerbuff
    ninerbuff Posts: 49,510 Spam Moderator

    Hey gang,




    "I like myself unconditionally!"


    Happy Monday! Officially eliminated from playoffs in my money league yesterday after another loss. What kills me is my BIL (who I played) outbid me for the same player I wanted and then he used him against me to kick my *kitten*. 


    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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