"TLFC" exercise and accountability support!

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Replies

  • nossmf
    nossmf Posts: 16,002 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 pork parmigiana

  • ninerbuff
    ninerbuff Posts: 49,513 Spam Moderator

    Hey gang,



    "I like myself unconditionally!"


    Happy Tuesday! Normally off today but because of Thanksgiving, I'm working. So damn slow yesterday. But at least the 9ers won.


    Cardio: Walking/jog- 260 calories


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


    Assessment: Poke bowl for dinner.

  • nossmf
    nossmf Posts: 16,002 Member

    Cardio: Treadmill 5km Run

    Fantasy Football: Lousy week, going 2-4 and getting eliminated from the playoffs in three leagues.

    Bay: L (4-8) … eliminated
    AC1: L (5-7) … eliminated
    AC3: L (7-5) … current #5 seed
    AC4: L (3-9) … eliminated
    AC6: W (6-6) … one game back, two games to play
    G1: W (9-3) … current #1 seed

    Dinner: Dinner tonight is chicken sliders with air fried tater tots

  • ninerbuff
    ninerbuff Posts: 49,513 Spam Moderator
    https://community.myfitnesspal.com/en/discussion/comment/48846472#Comment_48846472

    One the worst seasons in my FFL career.🤣

  • ninerbuff
    ninerbuff Posts: 49,513 Spam Moderator

    Hey gang,

    "I like myself unconditionally!"

    Happy Humpday! No shipment and yesterday was pretty dead. Looking for some business before off day tomorrow.

    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 for dinner.

  • nossmf
    nossmf Posts: 16,002 Member
    edited November 26

    Cardio (warmup): Treadmill 5km run

    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

    Analysis: I'm skipping the gym on Thu/Fri this week, so really loaded up my workout today. Fortunately, the hot tub is back to operational.

    Food: Dinner tonight will be ground hamburger over rice with sautéed mushrooms and corn.

  • ninerbuff
    ninerbuff Posts: 49,513 Spam Moderator

    Hey gang,

    "I like myself unconditionally!"


    Happy Thursday! Happy Thanksgiving! Obviously off today so I'll watch a little football and then later we're going to my dad's house for dinner.


    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.

  • ninerbuff
    ninerbuff Posts: 49,513 Spam Moderator

    Hey gang,


    "I like myself unconditionally!"



    Happy TGIF! Black Friday! I don't open or close the store today but work inbetween. I expect us to get wiped out of Ghost energy drinks by end of day because they are .90 per can. Spent yesterday at my dad's and had a little teary goodbye because I wasn't sure if he'd be alive when I next come back to the US.


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


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


    Assessment: KFC for Thanksgiving.

  • nossmf
    nossmf Posts: 16,002 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: Among the renovations my gym has been performing is adding to the spa section with a cryogenic option. I've heard of it before, not sure I want to try it, but at the same time I very much do want to try it.

    Food: Tonight we are having Cajun chicken penne with a side salad.

  • ninerbuff
    ninerbuff Posts: 49,513 Spam Moderator

    Hey gang,


    "I like myself unconditionally!"


    Happy weekend! After a stellar day on Black Friday for sales, I expect a significant reduction in foot traffic.


    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: 49,513 Spam Moderator

    Hey gang,

    "I like myself unconditionally!"


    Happy weekend! Last day of the month. In about a week I leave the US. Yesterday was really really slow after a good Friday show.


    Cardio: walk/run 2 miles (260 calories)


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


    Assessment: McDonald's for dinner.

  • nossmf
    nossmf Posts: 16,002 Member

    Cardio (Warmup): Treadmill Jog, 20 min

    Strength (Upper 1):

    DB Bench Press «superset» DB Row 3x10
    Incline Cable Fly «superset» Machine High Row 3x15
    Cable Lateral Raise «superset» Cable Rear Lateral Raise 3x15
    Cable Curl «superset» Cable OH Extension 3x12

    Abs:

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

    Analysis: Dropped my DB bench/row from 4 sets to 3 and cut all my rest periods between supersets from 2min to 90sec. This gave me the time needed to add some arm isolation work at the end and still meet my desired time constraint.

    Dinner: Dinner last night was my 12-hr chili, and tonight will be spicy orange chicken over rice.

  • nossmf
    nossmf Posts: 16,002 Member

    Cardio: Treadmill run, one hour, 5.5 mi

    Fantasy Football: My usual lousy week, going 2-4 with those two wins in leagues I've already been eliminated in, while getting eliminated in yet another league after scoring almost 200 points but losing by 0.11 points. Small chance a stat correction overnight will reverse that in the morning, but with my luck this year, I'm not holding my breath.

    Bay: W (5-8) … eliminated
    AC1: W (6-7) … eliminated
    AC3: L (7-6) … one game back, one game to play (lost 3 of last 4)
    AC4: L (3-10) … eliminated
    AC6: L (6-7) … eliminated…lost by 0.11 pts
    G1: L (9-4) … current #3 seed

    Dinner: Tonight will be take-n-bake pizza

  • Pianokid26
    Pianokid26 Posts: 2 Member
    edited December 2

    Has anyone had any luck with hypnosis to stay active, focused, and energized? I’ve been using a few hypnosis audio files that have helped but interested in what others think and if anyone has had any other luck using these types of methods. 

    This is what I’ve been using: Post-Recovery Workout for Growth

    https://www.transformhypnosis.com/?ref=tdtlvtfb


    Cardio:20–30 minutes of Tonal warm-ups and dynamic movement (approx. 120–180 calories burned).

    Strength:

    • Bench Press – 3 sets × 10 reps
    • Chest Fly – 3 sets × 12 reps
    • Bicep Curls – 3 sets × 10 reps
    • Tricep Extensions – 3 sets × 10 reps
    • Squats – 3 sets × 8–10 reps
      (All performed on Tonal with guided form.)
  • ninerbuff
    ninerbuff Posts: 49,513 Spam Moderator

    Hey gang,

    "I like myself unconditionally!"


    Happy Tuesday! Working today because took my daughter to DMV to take her driving test...............and she PASSED!!!! 3 more days of work to go.


    Cardio: Walking/jog- 260 calories


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


    Assessment: McRibs for dinner!!!!

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