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Joined: Feb 2002
Posts: 13,663
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,663 |
Warmup: 30 burpees 15 lunges 30 good mornings - 45# stretches
Specific: 1 rep 135# thruster 3 rep 155# squat clean 5 rep 225# deadlift
All done in 3 min including weight changes
Workout: 3 rounds: 6 reps - 225# deadlift 6 reps - burpees 5 reps - 155# squat clean 5 reps - inverted rows 4 reps - 135# thruster 8 reps - jumping pullups 8 reps - box dips
21:05
Was supposed to be 5 rounds, but I had to get to work. The good news is that was the first time I've deadlifted since tweaking my back in Jan. Though not real heavy, everything felt fine and I was able to do all of the unbroken.
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Joined: Feb 2002
Posts: 13,663
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,663 |
Warmup: Shuttle Runs Plyos Shoulder Stretches
Specific: EMOM for 8 min 15sec Handstand hold 45# plate presses - 3 reps
Workout: 15min AMRAP Run 200m Box handstand pushups (2,4,6,8,...) Go up 2 reps each round.
I ended up with 88 reps.
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Joined: Feb 2016
Posts: 253
Campfire Member
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Campfire Member
Joined: Feb 2016
Posts: 253 |
I've gone more "functional" fitness lately. I was doing more of a power lifting routine, but lately I'm just keeping fit.
Basically, I do a three day split Day 1 is bear complexes (or sometimes thrusters) Day 2 is kettlebell swings and pushups Day 3 is pullups and dips Add in some running and biking when I have time.
I may throw a heavy squat and deadlift day back in later, but right now I'm good with what I'm doing. I move around much better in my 40's than I did in my 30's.
Some people need a 12 step program. Mine is 2 steps: 1.Stop worrying so much about stuff you have no control over. And, 2. Pick up something heavy way more than you pick up a cheeseburger.
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Joined: Feb 2002
Posts: 13,663
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,663 |
Warmup: 500m Row (easy pace) 15 sumo deadlift high pulls 35#KB 300m Row (faster) 9 sumo deadlift high pulls 35#KB 100m Row (sprint) 7 sumo deadlift high pulls 35#KB
Specific: EMOM for 9 min 3 reps - sumo deadlift high pull 3 rounds at each weight - 95#, 115#, 135#
Workout: 4 rounds Row 500m Rest 1/2 the row time between rounds
I was at 1:40, 1:50, 1:55, 1:45. Gotta work on the gas tank...
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Joined: Jun 2010
Posts: 13,965 Likes: 4
Campfire Outfitter
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OP
Campfire Outfitter
Joined: Jun 2010
Posts: 13,965 Likes: 4 |
Leg press 480# x 100 reps ( sets of 10) Calf raises, 480# x 100
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Joined: Feb 2002
Posts: 13,663
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,663 |
Warmup 20 straight leg deadlifts 135# 20 goblet thrusters 35# KB 20 wall balls 20#
Specific 7-5-3 Deadlifts 135#-185#-225#
Workout Reps in 13 mins 55 deadlifts 135# 55 wall balls 20# 55 cal Row 55 hand release pushups
I made it through 10 reps of the pushups for175 total reps
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Joined: Jun 2010
Posts: 13,965 Likes: 4
Campfire Outfitter
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OP
Campfire Outfitter
Joined: Jun 2010
Posts: 13,965 Likes: 4 |
You hit it hard Pointer I'll give you that!
Benchpress day. I started with 10 reps at 135# and moved up incrementally decreasing my reps all the way to 1 rep at 275#. That went smoothly so I went for 1 rep at 295# and failed. That was below my max so I was surprised about that but I am on an aggressive diet right now and my max may be slipping.
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Joined: Feb 2002
Posts: 13,663
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,663 |
Thanks. To steal Dan Adairs line "I'm the fittest fat guy I know". And I am Fat...
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Joined: Jan 2007
Posts: 20,813
Campfire Ranger
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Campfire Ranger
Joined: Jan 2007
Posts: 20,813 |
Elliptical: 20min. Did the Cindy again: Almost made 11. It's a great cardio also. Some light standing presses : 16 50, 12 60, 10 70 and 5 80. Stretch finish.
laissez les bons temps rouler
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Joined: Jun 2010
Posts: 13,965 Likes: 4
Campfire Outfitter
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OP
Campfire Outfitter
Joined: Jun 2010
Posts: 13,965 Likes: 4 |
Thanks. To steal Dan Adairs line "I'm the fittest fat guy I know". And I am Fat...
Same here. Hence the diet.
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Joined: Sep 2003
Posts: 23,506 Likes: 11
Campfire Ranger
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Campfire Ranger
Joined: Sep 2003
Posts: 23,506 Likes: 11 |
Hiked up a pretty good hill with my daughter in a backpack this morning. About 45lbs and it gave me a good burn on the steep spots. P90X3 in the mornings. Feeling good about this hunting season. Still need to lean up about 20lbs.
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Joined: Dec 2015
Posts: 1,467
Campfire Regular
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Campfire Regular
Joined: Dec 2015
Posts: 1,467 |
Thanks. To steal Dan Adairs line "I'm the fittest fat guy I know". And I am Fat...
Same here. Hence the diet. "Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar......" Those are the first 14 words from Greg Glassman's "Fitness in 100 Words". That is the proper diet for those who don't need to lose weight. For those who do, you need to lop off the last seven words for the most part.
Last edited by Bluemonday; 03/18/16.
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Joined: Jan 2007
Posts: 20,813
Campfire Ranger
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Campfire Ranger
Joined: Jan 2007
Posts: 20,813 |
Bike intervals: 35minutes
Quick light weight circuit.
laissez les bons temps rouler
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Joined: Apr 2010
Posts: 10,843
Campfire Outfitter
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Campfire Outfitter
Joined: Apr 2010
Posts: 10,843 |
Thanks. To steal Dan Adairs line "I'm the fittest fat guy I know". And I am Fat...
Same here. Hence the diet. "Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar......" Those are the first 14 words from Greg Glassman's "Fitness in 100 Words". That is the proper diet for those who don't need to lose weight. For those who do, you need to lop off the last seven words for the most part. Not to mention the word "vegetables".....it is miss leading Potato, carrots, corn and a few more should be avoided if weight loss is your goal
Maker of the Frankenstud Sling Keeper
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Joined: Sep 2003
Posts: 23,506 Likes: 11
Campfire Ranger
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Campfire Ranger
Joined: Sep 2003
Posts: 23,506 Likes: 11 |
Portion control is the key for long term weight loss.
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Joined: Dec 2015
Posts: 1,467
Campfire Regular
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Campfire Regular
Joined: Dec 2015
Posts: 1,467 |
Portion control is the key for long term weight loss. Right, same with crack and meth. Smaller portions.
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Joined: Dec 2015
Posts: 1,467
Campfire Regular
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Campfire Regular
Joined: Dec 2015
Posts: 1,467 |
Thanks. To steal Dan Adairs line "I'm the fittest fat guy I know". And I am Fat...
Same here. Hence the diet. "Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar......" Those are the first 14 words from Greg Glassman's "Fitness in 100 Words". That is the proper diet for those who don't need to lose weight. For those who do, you need to lop off the last seven words for the most part. Not to mention the word "vegetables".....it is miss leading Potato, carrots, corn and a few more should be avoided if weight loss is your goal "little starch" is the key here. Small new potatoes are a lot lower in starch than a big idaho, per ounce, disregarding the size difference. Carrots do have some starch but are otherwise super healthy and have a lot of fiber which offsets the starch. Corn is not the most desirable vege, for sure, but some fresh cobs in the summer won't blimp you out. Some say "Don't eat anything white", IE sugar, breads, cakes, rice, and potatoes. For weight loss these are best avoided totally. When re-introduced, choose whole grain breads and rices and follow Calvin's advice regarding portion control on taters and the like. If you are under the false assumption that not super-sizing fast-food drive thru meals and eating smaller hot pockets and "diet" pizzas will lead to weight loss, you will be greatly disapointed.
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Joined: Jun 2006
Posts: 46,148 Likes: 7
Campfire 'Bwana
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Campfire 'Bwana
Joined: Jun 2006
Posts: 46,148 Likes: 7 |
Not all vegetables are created equal. The darker green and leafier they are, the better. In general.
A wise man is frequently humbled.
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Joined: Jun 2010
Posts: 13,965 Likes: 4
Campfire Outfitter
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OP
Campfire Outfitter
Joined: Jun 2010
Posts: 13,965 Likes: 4 |
Deadlifts; 125#, 225#, 305#, 355# small sets Squats; 135x10 rear delt flyes; 110#x10
Started creatine today. I regularly use whey protein and daily vitamins but creatine is new for me. I'll see how it goes.
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Joined: Dec 2015
Posts: 1,467
Campfire Regular
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Campfire Regular
Joined: Dec 2015
Posts: 1,467 |
Not all vegetables are created equal. The darker green and leafier they are, the better. In general. Yes, and bright reds/yellows, like peppers and strawberries, and blueberries of course. "Vegetables of color" as Dr. Sears says.
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