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guess a new year calls for a new thread, so here we go smile

New Years got 7 miles on the treadmill- simply too cold to run outside, sadly looks like the entire week frown

today got 3.5 miles on the treadmill and strength trained (benefit of having the day off!)


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OK, thanks,

Currently into a modification of the 5x5.

Deadlifts, rows, standing press and bench press. Don't max out on number 5, but push it. Today did 3 sets of those 4.

Started with 15min on a new elliptical the gym has. Then into the weights, then 15min on the treadmill with 20lbs in each hand. Last about 8min, then I put them down for a little.

Finished up with light weights on the arms, medium on the the leg machines, some more LW standing press, body weight lunges and 40 fast side step-ups on an 18 box.


Addition: Gym was packed with the New Year Resolution crowd. Will thin out to normal quickly if history repeats.



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I'm only able to do cardio still. I have lost 30 pounds mainly because I'mnot allowed to eat anything good. And of course I'm losing muscle too due to not lifting for two months.

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Originally Posted by moosemike
I'm only able to do cardio still. I have lost 30 pounds mainly because I'mnot allowed to eat anything good. And of course I'm losing muscle too due to not lifting for two months.


Few good Amish homecooked's and a run or 2 hooked to a sulky will fix you right up. smile


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laugh

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I'm still doing the gym 4-5 days during the week and walking on the weekends. The gym sure gets old though, what with all the 20-something women ogling me.

I hate being objectified.



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Nice to see the hair and beard dye is still working for you.

Last edited by battue; 01/03/17.

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Ahh, they usually focus on my glutes, all the hair back there is au naturale....



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Usually???? Hair on your glutes?? Geees shave that chit or keep it private.





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You brought it up, not me. Do you have a thing for my glutes too?



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Just remember that the machine that you can use that will most impress the 20 year old females is the cash machine.


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You brought up the glutes. Mr Natural and all that. Used to believe you about the 20 somethings. Now I'm thinking it is fantasy.

Anyway, glad to see you are still in the fight.


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Originally Posted by Ed_T

Just remember that the machine that you can use that will most impress the 20 year old females is the cash machine.


So superficial.... and Neanderthal.


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Originally Posted by battue
Originally Posted by Ed_T

Just remember that the machine that you can use that will most impress the 20 year old females is the cash machine.


So superficial.... and Neanderthal.


And pedestrian. Around here they don't care about a cash machine, they want to talk trust funds.

They see those glutes and just assume I'm rich, too.

PS, did cardio today, 30 minutes stairs and 30 on the bike. 840 calories.

Last edited by smokepole; 01/03/17.


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25 mins on treadmill, 8-10 incline
pushup X 3 sets
Decline crunches x 3 sets
lunges x 3 sets
decline bench press x 3 sets......getting back in the swing after the holidays....

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My workout today was elliptical changing difficulty levels every minute.
Level 15; 16; 17; 16; 15; 16; 17; 16; 15 until my 60 minutes of fun were up. It makes really cool oscillations in the recording of my heart rate.

I'll be training a group from work to run a Spartan race in August; 8-10 miles and ~25 obstacles. It should be interesting because some of them are below average in their current level of fitness. I'll have to gut it out until my shoulder heals completely but I'm looking forward to the race.


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Started back on the SS program 12/17 (substantial deload to start) with treadmill runs on some of the off days. Did some snowshoeing on the weekends. I hope to pick up the runs as I get back into the groove.

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Treadmill: 15min with 20lbs weights, then 15min intervals.

Deadlifts: 4 sets of 5. Ended up at 205.

Lat pull downs: 4 sets 10 at 140.

6x 20 push-ups.

Set of 10 side lunges.

Leg curls, leg extensions, and compressions. 4,5 sets, not sure exactly.

15min on the elliptical.
10minutes on the rower.



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a balmy 2 degrees for our high today so........... no trail running, instead 5.5 miles of "hills" on the treadmill

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4 hours of shoveling snow and 60 minutes on the elliptical. Tomorrow will likely be the same.


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Brisk walk with the dogs for 3 miles. Breakfast. Five minutes up and down the stairs as fast as I could then straight into a ten rep set of overhead press with 100 lbs, ten rep set of squats with 205 lbs, and ten pull ups. Back to the stairs and repeat for four complete rounds. Now I'm wearing my eyes out staring at draw stats for WY elk. Every time I look at my topo maps I tell myself I need to do more cardio!

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Got back from fishing trip last night and did 5x5. Bench, squat, and overhead press. Going to do a little interval training today. WX will keep me tied up until next thurs, so need to burn off a little holiday fat. Strict paleo right now.

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20 mins on treadmill,#10 incline, 5 mph.

Rows 3x 30
Shoulder press 2x20, 1x15


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5 miles on the treadmill this evening

my strength training is going to be on halt for a bit- slipped on ice this morning (legs out from under me) and a BIG slam onto my shoulder/head/tailbone- head and tailbone are a little sore but OK- shoulder is messes up pretty bad smile

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Started reading more about the 5x5 so for a change started into it today. Didn't know exactly where to begin, so it was medium on the weight.

Benchpress at 155.

Bent over row at 110.

Squats at 155.

Then some LW for arms, some step-ups, crunches, and to try and keep up with my idol the glute machine.

Elliptical: 23min.

Rower: 10min.


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That's pretty good for an old guy.



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everything I've read, better to err on the light side as you build up rather quickly

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Mtwarden,

To you first and then will comment to the peanut gallery.

Same as what I picked up in reading. Guy said no need to rush if you are into it for at least 12 weeks. Deadlifts he only wants you to do 1x5 on any set.

Once you are at 5 reps on each set you add 2.5kg to the bar. With deadlifts, its add 5Kg (10lbs) per workout, put only do a 1x5 until you hit 220lbs. Then add 5lbs to the bar once you can push thru 5reps. I've done 200, but not sure how the back will take much more. Will see.

Last edited by battue; 01/06/17.

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Yo peanut gallery. Ya you with the balding head and gray stubble beard. Ya that's you.

Ah never mind, I'll catch you when you are awake.


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yup- add 2.5's to the bar; some have even recommended getting 1.25 # plates when you plateau (you can find them online, most gyms don't have them)

I liked the 5x5, but for me I've found I like the 3x5 is better (it's very similar)

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This is the one I'm doing:

https://stronglifts.com/5x5/


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yup- that's a good one :); it's very similar to Mark Rippetoe's 3x5

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We did the deadlift, press, and squat last night. Have a cage and new bench on order. Old bench is getting pretty wobbly.

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Out of curiosity, what is a 5x5?


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Stronglifts 5x5. It's an app.

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Originally Posted by battue
....try and keep up with my idol the glute machine.


I'm awake now, it'll never happen. You may be able to replicate the reps, but you'll never be able to gather the gallery.



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Understand completely.... "Gather the gallery"....You go for quantity and gathering. I prefer selective picking.


Often wondered tho about the glute thing you have going on. You like just rubbing glutes together? Nothing wrong with it, just different. Similar to spooning, I guess.


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Originally Posted by MadMooner
Out of curiosity, what is a 5x5?


it's a strength training regime that concentrates on large compound lifts- squats, bench, overhead press, rows and deadlifts (with some body weight exercises thrown in- core, pull/chin ups and dips) with 5 sets of 5 reps

you start out at low weights and very incrementally you add weight after successfully completing 5 sets of 5 reps

compound lifts hit multiple muscle groups and with the lower weights you learn good form and balance, the incremental buildup will definitely build strength

I would recommend to anyone- experienced or not, to give it a whirl

also look at the 3x5 regime as well- same focus on compound lifts with incremental increases


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Originally Posted by battue
Often wondered tho about the glute thing you have going on.


Beats me. I just start doing my reps and next thing I know, there's a bunch of 20-something women in skimpy outfits standing behind me ogling the glutes.

And lately, there's been a couple of women your age ogling too. Which is creepy.



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For myself, the large compound lifts have been the best thing I've found.

3 years ago, at 69 ran a half with no training. Ended up tearing a glute-damn, I hate to say that :)-and messing up a vertebra. Ended up at the ortho and they gave me their routine PE. Limped around for over a year and didn't get better. Finally said, screw it lets break something and they will get serious about finding out what is going on. Started doing deadlifts, squats, overheads, etc. and in about 6 months most of the problem went away. It's never going to be completely fixed, but without the large compounds to add strength and stability, it never would have improved enough to get around as I like.


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Originally Posted by smokepole


And lately, there's been a couple of women your age ogling too. Which is creepy.


I feel for you, but can't relate.


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I googled up the app.

Thanks!


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Originally Posted by battue
Originally Posted by smokepole


And lately, there's been a couple of women your age ogling too. Which is creepy.


I feel for you, but can't relate.


Makes sense. You always struck me as more of an ogle-er than an ogle-ee.

I hope I never turn around and see the likes of you standing back there in the gallery.....



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boy do our weathermen SUCK! was supposed to be in the mid to upper teens so thought I might finally get a trail run in- at noon it was still -6, WTF? a two year old could forecast better these bastards

8 miles on the treadmill frown

tomorrow it's supposed to be in the mid 20's, which translates to we might break 0

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If you do, I'll be the one laughing me glutes off.

Annnyway....

Arm weights workout and easy 45 min cardio on bike and treadmill. I hate the treadmill.
6 when I woke up today. Around 18 for a high.

Last edited by battue; 01/07/17.

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hmm been eating a lot of fresh king salmon.... Protein.

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5x5:

Deadlift-squats-overhead press

Some light arms, legs, and core.


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12 mile snowshoe/run- very tough, normally I run this route in 2 hours, it was close to 4 hours to finish

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Cardio, LW's, a lot of stretching and Dog walk.

Last edited by battue; 01/09/17.

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5.5 miles on the trails- in the middle of snowstorm, temps were decent (20's) so it was actually pretty nice run

sadly yet another arctic blast arriving tomorrow, so likely treadmill for a few days


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mtwarden,

That's a good look.

Last Friday some friends wanted to snowshoe to a yurt, 3.8 miles, ~2100 vert feet with a few feet of fresh untracked powder, and they were kind enough to let me break trail. It was -24F when we left my truck and it took over 8 hours to get there. I was really happy when I saw the bump in the snow that turned into a buried yurt.

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^ nice looking area; mighty kind of them to let you do the honors of breaking the trail laugh

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What kind of snowshoes do you use to move that fast?


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If you're talking to me, I have a dedicated pair of running snowshoes- Atlas Race- got them of STP a couple of years ago less than half price. If the trail is even semi packed I can actually run with them, if I'm having to break trail it's slower.

For the mountains I use MSR Lightnings (w/ spare tails for powder)

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brought all my running clothes with me to work, but the gods are conspiring against me- 5 degrees w/ about 10-12 mph wind made my decision pretty easy

5 miles of "hills" on the treadmill, the next couple of days look worse yet frown

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Haven't been posting on these much but have been training pretty hard.

Warmup: 3 rounds, 1 min break between
10 hanging leg raises
10 ab wheel roll outs (Z bar with 35lb plates to roll)
10 single DB squats (45lb DB)

Strength:

Barbell back squat. 135x8, 205x5, 245x5. Working sets: 5 sets of 8 at #265. Kind of cheated myself here and should have gone with 275.

6 rounds, 2 min break between rounds

Trap bar deadlift: 225x10
KB swings (I used a DB due to lack of Kettlebells at my gym) 50#x10
Pull-ups, 10

Stamina: 4 rounds, 90sec break between rounds

Superset
Row machine on "6", 350m
8 box jumps with box at waist height

Ended with 3 supersets of:

Barbell single leg lunges, 135#x8 each leg
Dumbbell RDLs, 60#x8 each leg

Tanner

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I still just climb big mountains with 30-60 pounds on my back twice daily at least....

I just really hate lifting weights...


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5x5

Squats-bent over rows-BP. Not all that enthused in that's the HR doesn't stay up for long. The 3x5 with super sets may be better.

Elliptical 20min.
Rower:30min.


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3 mile plus a little Dog walk with a 35 pound pack.

Right hip still likes to let me know it's there.


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I've been keeping up with the Battue's but not posting much. Did lower body today, box jumps, squat machines (Hack squat and back squat) hamstring, glutes, calf raises, leg raises, balance stuff on bosu ball, and so on and so forth.

I did hit a milestone today though. Been getting a tweak in the hamstring with the heavier weights on the back squat. Normally, when I feel it coming on my solution is to put on another plate or two and tweak it some more, but better.

The milestone was, when I felt it coming on, I said screw it, unloaded the plates, and quit.




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So there is hope for maturity?

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^^ I can relate to that smile

still like Siberia here, 5 miles on the treadmill

my shoulder is still tweaked (fall last week on the ice) so strength training is out for awhile frown

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5x5 for me, 3x a week. Climbing up in weight.

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Originally Posted by cwh2
So there is hope for maturity?


Yeah, but you're not old enough until you start getting the AARP crap in the mail.



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AARP was bad enough. Now once a week it is hearing aids.

HITH did they know?

Last edited by battue; 01/11/17.

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Originally Posted by battue

HITH did they know?


They keyed off the Viagra mailers.



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So that's you with the gray stubble beard in the bathtub holding hands. Cute....

Last edited by battue; 01/11/17.

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Originally Posted by battue
So that's you with the gray stubble beard in the bathtub holding hands. Cute....


No, that's me with my rock & roll band. Except we can never finish a song because every time we start to play, a Viagra commercial breaks out. Then the girls start pinching my glutes. And it's all downhill from there.



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Oh yea, the bathtub "Sonny and Cher" of the Cialis generation. You got it going on. You are soooooo groovy. "And the beat goes on."


Today:

Warmup: Elliptical 15min
Did the 3x5 but moved it up to a 4x5.

Incline BP-Deadlifts-Back Squats-chin/pull ups, Calf raises, dips and weighted incline situps.

Finished up with elliptical: 25min.





Last edited by battue; 01/12/17.

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I've been worthless on posting and almost worthless on my wo's lately.

This week:

Monday AM, 10 rounds of bag work

Tuesday lifting:
Snatches
Bench
Circuit
...Hang Clean
...Incline Bench
...Lats

Wed AM, 10 rounds bag work

Today lifting:
Cleans
Squats
Circuit
...Hang Snatch
...Dips
...Pullups

Next four days in the woods...hopefully alternating circuits of hiking and dragging.

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I decided to give my shoulder a little try- we have one of those all in one Nordic Track weight machine at work- I put on some obscenely low weight and did 3 sets of 20 chest presses and lat pulldowns to the front- didn't seem to hurt my shoulder (but hurt it later by trying to press off with right arm playing with the dog frown )

still single digits here- 4 miles of "hills" on the treadmill

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Originally Posted by battue
Oh yea, the bathtub "Sonny and Cher" of the Cialis generation. You got it going on. You are soooooo groovy. "And the beat goes on."


Sonny and Cher, who's that, you old goat.

And to clarify, when I said "viagra mailers" I was talking about you, not me. I don't get mine in the mail, I get 'em direct from Rush Limbaugh's pharmacist along with my Percocets.

Upper body today. The chicks couldn't stop gawking.



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I deeply apologize for the Sonny and Cher reference. From pics I was sure. Goes to show ya, you can't judge a book by, etc, etc...




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Ok, question. While not a serious BP hunter, I do use one loaded up with flats of shotgun shells to hike with. Since I don't run that much any more I find it great cardio and obviously good for the legs along with being a calorie burner.

Problem is my right hip and down the top of that thigh hurts almost all the time and if I unhook the waist belt it mostly goes away. Have a sleeping bag in the bottom, so the weight is on the top. Bag is a Mystery Ranch and I can't tighten the load lifters any further to draw it closer to my back.

Also if I leave the right shoulder strap longer than the left it is not much of a problem. Also do the squats, deadlifts, etc and feel little after effect in the right hip. In fact most of the discomfort with those exercises are located in the left thigh which I tore years ago.

Ideas appreciated.


Last edited by battue; 01/12/17.

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Originally Posted by battue
I deeply apologize for the Sonny and Cher reference. From pics I was sure. Goes to show ya, you can't judge a book by, etc, etc...




I know who Sonny and Cher are (or were in Sonny's case), you old goat. Used to watch 'em on the Smothers Brothers (google it Tanner). I just love to call you an old goat.

My recommendation for what ails you has naught to do with the pack. How are you fixed for hip, hamstring, and lower back stretches? Especially the hip flexors? How about foam rollers and stretching for the IT band?

I've had similar problems in the past and it always comes down to being too tight in certain places. Especially for guys who do resistance training, that will tighten you up.

Find a good DPT, and have her wink put you on the table and see where you're tight. Chances are, even if you stretch 90% of what you need to stretch religiously, you're missing 10% somewhere and she'll find it.



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I was going to say check into hip flexors as well

as a secondary possibility, do you haven an option to try another waist belt? sometimes waist belts just hit a guy wrong

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Stretch, have foam rollers and the stick. Use all fairly often. I'm to the point that it's not much more than a bumpy glide path to touchdown.

Guy comes walking over to me in the Gym last week. Turns out he is going to hit 50 soon. I see he has a reason and make eye contact. He stops and tells me I'm an inspiration. I know where he is going and say, you are saying I'm old. "Ah, Ah, Ah" he goes. I laugh and tell him don't quit, there is no game in it.

An "Inspirational Old Goat." Who woulda ever thunk? grin



Smothers Brothers? Wasn't that some kind of old time cough drop?

Last edited by battue; 01/12/17.

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I stretch and use foam rollers almost every time I go to the gym. The DPT still found problems, and then fixed 'em.




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Plus, where else are you going to experience a 20-something massaging your thighs? I mean, for me it's routine but....



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Rookies....


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35 miles of running in thus far in Jan. I plan to start working in some bike stuff, and some incline treadmill. It is always hot as two mice getting freaky in a wool sock here...I have to get my workouts in before the sun comes up. Once I get back Stateside, I will start again with picking heavy objects up and putting them back down again.

I am just glad my hip feels normal-ish after having it rebuilt a couple years ago....finally!

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Did cardio yesterday, 1 hour, stairs then bike. Then a few miles trying to keep up with the dawg.



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if you see on the news a weatherman in Montana meets with foul play, I want you to know I had nothing to do with it smile

our "significant improvement" starting yesterday was -12 with a high of 6; this morning we started out at -13, for some reason I'm not buying the "significant improvement" spiel

probably 5-ish on the treadmill

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5x5. Feeling it this morning.

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another day not getting out of single digits; I've lost count now

5.5 miles on the treadmill

tomorrow supposed to be in the 20's, but it's supposed to have been in the 20's the last three days, so I put no stock in it

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Went through a hiit program I came up with. 45 seconds high intensity, 15 seconds rest. Have an app on my phone to time it and let me know when to change. 10 exercises, ran though it 2x. Pretty good burn for a 20 minute deal.

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well I said screw it and ran outside today (got up to a balmy 9)- getting sick of the treadmill; very tough 7-ish miles- I didn't bring my running snowshoes and should have

will bring them tomorrow

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Did lower body/core yesterday. Warm-up on bike, goblet squats with kettle bells, 5 sets worked up to 40 Kg., hamsting curls, glute kick-backs, calf raises, three kinds of leg lifts on the Roman chair, balance stuff on the BOSU, and finished up with back squat machine.

Then three miles in the snow with a crazy mutt chasing pheasants.



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Bike: 20min

4x5

Incline Bp, back squats, dead lift.


Additional:3x5:
Weighted box step-ups, barbell curls, straight leg deadlifts, weighted calf raises, hammer curls.

Elliptical: 20min
Rower: 10min

Last edited by battue; 01/16/17.

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we only warmed to 11, but I had the day off so made the most of it- 12 miles on snowshoes

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25 mins on treadmill, 30 degree incline.

3x25 push-ups
3x5 lunges
5x50 leg lifts

3x10,7,4 bench press
3x10,7,4 shoulder press

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Yesterday:
An hour + classic skiing in th AM, then an hour on the running snowshoes inn some hills in the PM.


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Hi Ed smile

Still nursing a injured right shoulder; used the weight machine at work with light weight for chest presses and lay pulldowns, 3x20. It definitely feels better than two weeks ago, but it's a slow healing injury to be sure

Taking the day off from running

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Mike,
Shoulder injuries suck, both of mine are bad but skiing and paddling are must do activities even if the shoulders ache all night .


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Cardio:

Treadmill intervals: 37min
Bike: 23min
Elliptical: 16min

100 inclined sit-ups with 45lbs (5x20)

Last edited by battue; 01/17/17.

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Snatches
Bench
Circuit 1:
...Hang Clean
...Incline Bench
...Lats
Circuit 2:
...more Hang Cleans
...Pushdowns
...Int/Ext Shoulder rot

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January 3rd I had about seven inches of my upper thoracic aorta relaced with a synthetic graft ....

Giant aneurysm (widow maker)

My 2017 workout was going to be all about knee health this year but I think things changed...

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Hope you have a speedy recovery!


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Originally Posted by Ed_T
Hope you have a speedy recovery!



+1 doesn't look like fun, but much better than that widow maker part!

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+2, he'll of a scar Ted. I did UB on Monday, traveled to Louisville yesterday, and drank too much Woodford Reserve last night. It's the Battue Regimen.



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+3 on the recovery Ted.

How was that diagnosed? Did you have symptoms?

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I start cardiac rehab in two weeks


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Originally Posted by LostArra
+3 on the recovery Ted.

How was that diagnosed? Did you have symptoms?


In October of 2015 I was helping a friend fill his Colorado moose tag near Montezuma. We were camped just below the tree line. On day six I woke up in the night with no pain but breathing rapidly and in a bit of a panic. I blamed it on altitude and/or propane heat.

One month later I was in middle Colorado hunting elk at about 9k and the same thing happened....I chalked it off as altitude sickness.

This past fall 2016 I was to return to Colorado two times. One to hunt Antelope in October the other would be a 3rd season hunt for mule deer. I talked to my family practitioner about my two incidences in 2015 and he prescribed Diomox.....no problems ever occurred out west this fall with a total of 14 days spent in Colorado.

One month later December 14th I was awakened from my sleep with shallow breathing and a flutering irregular heartbeat....Missouri elevation so altitude sickness it is not.

A trip to the ER and a follow up visit to a Cardiologist would follow in the next 2 days.

X-Ray....Echo-cardiogram....Angio-plasti....Cat-scan

The Echo revealed the aneurysm first

The Angio-plasti and Cat-scan was just for more detailed pictures to allow the surgeon to study my Aorta and order the correct synthetic prosthetic graft.

20 days from waking up with symptoms in Missouri to open heart surgery at St Francois Medical Center in Cape Girardeau Missouri by Dr Jones.

He cut out my badly expanded aorta and he replaced it with the synthetic graft.

8 to 10 weeks from now I hope to return to normal life.


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Best of luck and definitely luck to catch it now.


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Elliptical: 15min

3x5:

BP, Rows, Standing press

3x5:

dips, weighted sit-ups, calf raises, chin-ups.

Treadmill intervals 25minutes.


Used to worry about them quitting making the stuff, now I don't care if they do. But if you insist then order up a WT Rye.

Last edited by battue; 01/18/17.

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45 minutes of elliptical broken into 90 second intervals; alternating between kb swings, sumo deads & pullups for 10 rounds.


What would Porter Rockwell do?
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Sounds like you dodged a big one Ted. Good luck with the rehab and recovery.


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got a great run in this evening, upper 20's felt absolutely balmy- 5.5 miles on the trails

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Got my new squat cage off the barge yesterday and bolted it together, as well as a bench rated to 1k lbs. Old one was getting a bit wobbly. Squats, bench, and row 5x5 yesterday. Need more calories and nutrients as I get higher up in weight.

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3mile dog walk/backpack hike.


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Yesterday:
10 rounds Thai on heavy bag

Today:
Overhead squats
Clean/jerk
Circuit 1 (3 rounds, 1 min rest between rounds):
..Hang Snatches
..High Bar Squats
..Weighted dips
..Pullups
Circuit 2 (3 rounds, no rest):
..HyperExt
..Static Abs
..Stretching (1 min on timer)


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Originally Posted by battue
3mile dog walk/backpack hike.


Your dog carries your backpack?

That is awesome.



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You think it is me doing all this 3 and 4x crap? A happy Dog has a purpose. You may think it is awesome, but it is nothing more than me doing my part to keep them happy.

They also do windows. Not that well I admit, but I have always admired effort, so I don't come down on them all that hard. A little, but not much.


Addition: They also have a problem with that bosu ball, but it is fun to watch them try. Think perhaps you could video yourself and post it up here? I could let them watch and get a handle on proper technique.

Last edited by battue; 01/19/17.

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a glorious 5.5 miles on the trails- temps ABOVE freezing- it's only been a month since we've seen 32 smile

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Originally Posted by battue
Think perhaps you could video yourself and post it up here?


Dude. There are dozens of unauthorized videos of my workouts taken by young women, all over the internet. Google it.

Did cardio today, intervals on stairs, then bike. 825 calories in 60 minutes.

I also saw a guy wearing what is likely the gayest garment ever worn. A wife-beater hoody.



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Thanks, I will and the Dogs will feel more comfortable knowing others of their kind are doing the same. Appreciate the quick response, knew I could count on you.


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No worries, anything for you. If you can't find the videos, Google "glorious glutes."

Just don't try watching with the dogs, that'd be creepy.



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3 mile hike with ~ 50 lb load. Foot felt good. Got a trainer for my bike (weather has been abysmal) but have not yet hooked myself up to the hamster wheel with any seriousness.

Cyn wants to get a gym membership. I'm game. Now that the house is done-ish I could really benefit from some lifting.

Foot working > anything else to report


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Did lower /core yesterday.

Goblet squats always kick my butt.



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Squats, deadlift, press 5x5 yesterday. Still climbing up, 5lbs at a time. Looking forward to breaking 300 in my squat. Never have done that before.

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Smoky, Calvin: props.

25 minute spin on the trainer. Boring.


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well the plan was for a long run today, but we didn't make it out the single digits until close to noon; soooo.. got 6.5 miles in this afternoon (warmed to near 20)

plan on a long run tomorrow, we'll see if the weather cooperates

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It's been a tough winter for outside exercise here... however... there's a really nice patch of weather arriving Tuesday and it'll be GAME ON!

I'm gonna be suffering on my tough hill climbs but that's ok. My riding buddy has some sort of auto-immune bursal sac attack thing going on in his body so it's my job to rally his sorry ass out of the "I can't do it" funk he's in and get him out there suffering with me <g>.

Looks like we are joining the local gym so I'll be lifting soon. Will be pretty pathetic at first I suspect, but, I saw how much it helped my elk huntin buddy Jerry in his 60's when he was lifting.


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Yesterday: 6 hour Grouse hunt. Dogs did good, we didn't.

I hate the guy sneaking around with the reaper.







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Originally Posted by battue
I hate the guy sneaking around with the reaper.


Jeez Harry, you're hunting with him now?

It's worse than I thought.

We walked a few miles yesterday, Toby put up 8 pheasants in 90 minutes, it was a good day.



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Yea, he isn't much for conversation.


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Pretty grim, eh? You didn't pass any graveyards, by chance?



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was hoping to get 16 miles in today, just warmed too slowly- I did manage to get 12 miles in, which I'll take; maybe next weekend

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(2) 30-minute spins on the trainer.

While watching football. And eating pizza.


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Warmup:

Treadmill: 10min
Bike: 20min

3x5:

Incline BP, Back Squats, Deadlift

Chinups, Calf raise, Dips, Weighted Sit-ups

Additional: Curls, Bands, Leg lifts,


Elliptical: 20min




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went to the gym and found out my shoulder still has a ways to go

put 135 on the bench to warm up and could feel it my shoulder- more so racking and unracking vs pressing; deadlifts were a no go, didn't even try overhead presses

I could use the Hammer Strength chest machine, I could do pullups w/ grips facing and chinups- regular pullups were a no go

I could do all of my core stuff and surprisingly I could do dips

I'm just going to have to pick and choose for awhile

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5.4 miles in the snow, even though it's mostly packed- you definitely get more of a workout in the snow, also really good at strengthening ankles (and also possibly breaking one :D)

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Cardio:

Elliptical: 30min
Treadmill: 30min


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24 mile ride. Weather window continues thru Sunday so I'm hoping for at least 2 more.


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Elliptical: 20min

3x5

Incline BP, Deadlift, Back squats, Straight leg deadlifts, Calf raises.

Bands and stretches.


Bike: 25min


Last edited by battue; 01/25/17.

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Originally Posted by mtwarden
was hoping to get 16 miles in today, just warmed too slowly- I did manage to get 12 miles in...


I feel your pain. Just the other day I had to shorten a planned 20-mile run to a 3-mile walk. But I was willing to make that sacrifice.



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Originally Posted by smokepole
Originally Posted by mtwarden
was hoping to get 16 miles in today, just warmed too slowly- I did manage to get 12 miles in...


I feel your pain. Just the other day I had to shorten a planned 20-mile run to a 3-mile walk. But I was willing to make that sacrifice.


laugh

got a very chilly 5.5 miles in this evening, we're supposed to warm up this weekend

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Originally Posted by smokepole
Originally Posted by mtwarden
was hoping to get 16 miles in today, just warmed too slowly- I did manage to get 12 miles in...


I feel your pain. Just the other day I had to shorten a planned 20-mile run to a 3-mile walk. But I was willing to make that sacrifice.




Slacker. I did the whole 9 yards.


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I would too if I had the guy with the hoody and scythe following me around everywhere...



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No response from Harry? I sure hope the guy in the hoodie didn't finally catch up with him......

Did cardio last night, 845 cals in 60 minutes, stairs, then bike

Did lower body/core today. Box jumps, goblet squats, hamstring curls, glute kick-backs, calf raises, 3 kinds of leg lifts, BOSU ball balance stuff, and back squat machine.



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I sent him on his way out to Colorado. Look over your shoulder quick like a Deer does when he drops his head trying to fool you. He's there....


Cardio:

Warm-up: Elliptical 20min
Intervals: Treadmill 20min-Bike 20min


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He was here briefly, said you sent him. He watched me work out for 30 minutes and then started to leave. One of the 20-somethings in the gallery asked him where he was going.

"Back to PA, the huntins' better there."



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I don't know, but I do know you can't trust him. Got a text, the only thing it said was "Thanks." Just to be safe, if I was you, I would quit with the slacken.


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27 mile climbing ride.

There was, shall we say, weakness leaving the body. In droves.


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little over 4 miles in the snow, got into the upper 20's, but had a pretty stiff 15-ish mph wind- we don't want it too warm

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You need to hit the weights. You can peddle your azz off. Peddling doesn't to much for sarcopenia.

http://fitnowtraining.com/2015/07/got-sarcopenia/


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Got Sarcopenia?
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Posted on July 11, 2015 by Brian Koning
Age-Related Muscle Loss Doesn’t Have to Happen
Brian Koning, ACE-CPT, Pn1

older_adults_lifting_weightsAt 40, our bodies start that downhill slide from fit to frail. As we age we become slower, our bones become brittle, our skin loses elasticity, our hair turns gray, our eyes don’t focus, and our mind becomes a little foggier. But, one condition many of us develop in our early 40s is called Sarcopenia, the loss of muscle mass.

Muscle is what helps hold us together, keep us strong, aids our balance and coordination, and allow us to physically move. The bad news is, like death and taxes, Sarcopenia is inevitable. Or, is it?

Recent studies show that Resistance Training (RT), can help slow down and even reverse the effects of Sarcopenia. Many doctors now recommend RT over cardiovascular conditioning such as walking, biking and swimming. You need muscle to do those activities.

If you lose muscle, you can’t walk, bike, swim or even do ADLs (Activities of Daily Living) such as going up and down stairs, taking objects off of shelves, or picking up your grandchildren to give them a hug.

Unfortunately, people who are middle-aged and older usually have no clue about how to do resistance training. They don’t know enough about the proper exercises, equipment, techniques, weight loads, and nutrition needed to aid in muscle preservation and regeneration. They join commercial gyms and wonder around haphazardly trying to figure out what to do with those fancy machines.

Most older individuals greatly underestimate their own strength and ability. They go for the 2 lb. dumbbells when they can actually do biceps curls with much heavier loads. They do just a couple of reps (with bad form) and stop at the point the muscle starts to burn and never push it to failure so it can grow. And they don’t eat enough protein to repair muscle and stimulate new muscle growth.

One of my former clients was an 84-year-old woman with Alzheimer’s that stood about 5′ tall and weighed about 105 lbs. She could bench press her own weight and had no problem picking up a set of 20 lb. dumbbells for biceps curls.

This is why group fitness classes like boot camps are ideal for people even in their 50s, 60s, and even 70s. Not that boot camps are programs designed for old people; they’re not. But, good, professionally run programs are designed to allow people of any age or fitness level to work within their limits and abilities to gradually improve their strength and endurance. A good instructor will offer modifications when appropriate.

Group fitness workouts are all planned out and the instructor(s) demonstrate the exercises and equipment. Participants learn how to exercise and eat properly and are educated on other topics that can benefit their long-term health, holding Sarcopenia at bay as long as possible.

So, whether you are approaching 40 or are well past it and into your 50s, 60s, 70s or beyond and you feel like your are losing strength and muscle, it’s up to you to keep Sarcopenia from zapping your body of muscle.

You CAN do something about it. Search your area for age- and fitness-level-appropriate fitness programs or schedule a one-on-one fitness consultation and assessment with a reputable fitness professional to determine which program is right for you.


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Originally Posted by battue
Just to be safe, if I was you, I would quit with the slacken.


If you were me you could slack off and not worry about that guy in the rearview....



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I agree on the resistance training Harry.

By the way, that photo in your avatar--what unit were you in?



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grin




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strength train this evening- shoulder is still a long ways off from doing my old routine

warmup
squats 3x5
Hammer chest machine 4x10
pull ups 2x10, chin ups 2x10
overhead presses- had to reduce the weight quite a bit, but the motion surprisingly felt better than the Hammer shoulder machine 3x10
dips 3x20
incline situps 3x30
hyperextenions 3x20

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Work got in the way of a workout.

Rower: 30min


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Battue: agree about the goodness of some liftin'. As a plain statement of fact, the best I've felt overall in middle age was the 1.5 year period building a house solo. Things got lifted. It was awesome. The human body is meant to WORK. Disuse is what takes it down...... Or too much work, haha. I'd hate to have to build ANOTHER house.

In defense of sustained highly aerobic exercise, the benefits are very tangible, are all positive physically and mentally, and are systemic.


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Nothing wrong with biking, but aerobic/cardio is best combined with resistance training, the benefits of which are multiple, especially as you get older. And especially if you're training to haul loads on your back in the mountains.



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definitely both- either on their own is better than nothing certainly, but a balance of strength training AND cardio is without doubt the most beneficial

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Agree on both, however a good, no fool around weight workout also will be a decent cardio. Didn't mean to skip the biking altogether.

However, I once asked an Alaskan guide who was an ex Army ranger how many hunters he has encountered that could keep up with him. He replied only a couple and one was a marathon runner.

Update on the 3x5:

It works. No big deal to the younger, bigger, stronger crowd, but a deadlift of 200 used to be a grunter. Now 210 is not that big of a deal. Only draw back is if you want to keep getting stronger you have to put on some weight. Something I don't want to do in that the knees/hips don't need or want it at this stage of the game. All in all a great program to add strength.

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I remember reading that Dr. Cooper the aerobics guy recommended a shift from aerobic exercise to weight lifting for men in their 60's and beyond. Having said that I am still out on the roads running every other day and I'll be 67 in March.

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Elliptical warm-up: 20min

3x5:

BP, Bent over rows, standing press, barbell curls, box step-up weighted, straight leg deadlifts.



Dumbbell squats and swings.


Bike: 25min

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we broke 30 degrees and I celebrated with a long run on Helena Ridge, about 6 miles on spikes and packed snow, about 10 miles on snowshoes and elk post holed trail smile

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Good stuff guys and thanks for the good info and advice.

MTWarden- that's hardcore.

27-mile climb ride today. Had some pop in my legs and was able to attack sections of climbs a little. Cool.

Moved a <bleep>load of heavy stuff on my prop.... bunch of old pier blocks, stumps, and about 20 big wet pine rounds (2-3 feet across). Redneck liftin' <g>!

Keep up the good work.


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had today off- a rare weekday off smile

made the most of it and headed to the Elkhorn Mtns and got a 15 mile snowshoe loop in

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Warm-up: Elliptical 23minutes

4x5:
Squats, Deadlift, Incline BP, Chin-ups, Dips, Calf raises.


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Cardio: Elliptical, treadmill, rower: 65min

LW on some weights and stretching.


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Did cardio yesterday. Stairs/bike 60 minute .845 kcal.




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got a light strength session in while waiting for a treadmill (we're back to Arctic weather already )-
bench press 3x20 (felt better this time, still a slight tweak, so not going to push the weight just yet)
pullups 3x10
incline situps 3x30

4.5 miles on the treadmill, with some strides thrown in towards the end (fast 20 second bursts, 40 seconds back at normal pace, repeat 8 times)

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Warm-up: Elliptical 25min

3x5: Standing press, Bent-over row, BP, Straight leg deadlift, Lat pull-downs, Calf raises.

Treadmill: Intervals,20min
Rower: Easy 20min


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4 mile brisk walk with the missus, iwith a heated discussion about race thrown in to kick up the heart rate. smile


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Hey, if she is willing to accept you quit bitching....

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20 minutes on a treadmill
10 on a stationary bike

Both of these were at cardiac rehab with an EKG style monitor on me to be sure my heart rate stayed below 105 BPM


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Glad to hear you are up and running again.


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a short round robin this morning of 15 sets of 20 push-ups, 20 sit-ups, 20 air squats and 5 pull-ups

we were-12 this morning, but calling for a high of mid 20's- if this actually happens I have my running stuff with and will get 5-ish miles in after work

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Originally Posted by battue
Glad to hear you are up and running again.


Starting to feel more like myself lately.

Trying to get back to my job on the 27th of this is month.

I hit rehab again today

20 min on the treadmill
15 on the bike


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3mile Backpack/Dog walk hike.


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our weatherman sucks, got up to 8, not 28- what a putz

4.5 miles on the treadmill

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Originally Posted by battue
Hey, if she is willing to accept you quit bitching....


Preachin' to the choir, sir...... smile

She's a bit of a health/workout fiend in her own right which is awesome in a chick you met in the 80's.... Know what I mean?

She just had an arrhythmia that went quite a while. Long story short, by the time we got her hooked to an EKG the event was over. Kicking ourselves for not hitting the ER. I'm trying to rally her back up; it really took the wind from her sails. Asking her to describe in a word how she felt after, it was "wimpy". Between her, and my other workout buddy having some sort of autoimmune joint attack issue, I got two folks I'm providing moral support to and reminding that you can NEVER let it go. You do that, at our age, you don't get it back. Keep grinding. Buck up. Etc.

Meanwhile we had freezing rain today so I cleaned out my shed.


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Tues 1.5 mile run
Weds 1.5 mile run
Sat Body Attack, Body Pump

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a brisk 6.5 miles in new snow; should have brought my snowshoes!

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Warden, you get in some righteous workouts but who is that ugly dude who keeps photo-bombing you?



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the SOB follows me everywhere!

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50 crunches, 25 push-ups, assorted bridges & leg lifts etc.


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Just started in the gym two weeks ago. Had really no plans of going to the gym, but got talked into it. I stepped on the scale in August I was 255lbs. Freaked me out. I started a 1700 calorie a day diet, right now i am 186lbs also 5'7". So far I have kept on the same diet plan, but wondering if I shouldn't bump the calories up to maybe 2000? I would like to weigh 175-180 and think that is ideal for my height and build. I have been doing weights for arms, legs, and abs. Also have been on the treadmill and elliptical. Really would like to get in enough shape for 2018 elk hunt. ANy suggestions?

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Originally Posted by Bperdue21
ANy suggestions?


If you're going to backpack, work on your legs, core, lower back, and hips as much as your upper body. Do exercises that work as many of those at once as you can, e.g. do back squats and front squats that work your hips, lower back, and core instead of a leg press machine that just works the legs.

If you have access to a good trainer, hire him for a couple sessions and explain exactly what you want out of it--to be able to carry heavy loads for miles in the mtns. Have him show you different exercises, then do them on your own. And concentrate on the stuff that challenges you the most.

Good luck!



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^ agreed

basic lower body compound exercises like squats and deadlifts or combine lower and upper body w/ lifts like thrusters and hit the core hard

you need to keep the cardio up, anything that closely mimics moving in the mountains- stair machines, versa climber and the best- just a steep hill

hill repeats are bar none the "best bang for the buck" I've found for moving in the mountains, add a pack for more resistance

usually with enough cardio, you don't have to count calories much

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Originally Posted by mtwarden
hill repeats are bar none the "best bang for the buck" I've found for moving in the mountains, add a pack for more resistance

usually with enough cardio, you don't have to count calories much


+1 on loading up a pack and hiking the hills. One of the best things you can do leading up to the season. Use a bunch of water bottles and bladders in the pack, that way if you need to you can dump weight towards the end of a hard hike.


As far as calories, there's a very interesting article in this month's Scientific American on how humans burn calories. They report on a few studies where they've accurately measured actual calories burned by having people do different levels of exercise , giving them carbon isotopes, and very accurately measuring CO2 production.

What they found was surprising--no matter the activity level, humans who did vigorous exercise only burned a few hundred calories per day more than those who didn't. The theory is that humans have evolved to shut down other calorie-consuming physiological processes to offset the calories burned by exercise, one of them being inflammation.

I'm not sure I believe it 100% because every backpack hunting trip I go on leaves me several pounds lighter. Interesting nonetheless.



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it might be one of those things that are very individual

three years ago I decided to keep track on my calorie intake as I had no idea what I was taking in on a daily basis, also weighed my self daily- I did this for about 45 days

I was trail running 4-5 times a week (30-ish miles) and strength training twice a week, just about what I'm still doing today

one my weight never fluctuated more than 3-4 lbs over the entire 45 days, my caloric intake was pretty high 3500-4000 calories/day (sometimes more)

after that little "experiment" I didn't pay any attention to calories, just trying to keep it somewhat healthy (several servings fruit/veggies per day, leaner meat as a general rule, cut back on processed foods)- I still will eat pizza, cheese burgers and the like, just not too much

my weight still only varies a couple of pounds here and there

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I am lucky enough to work at a place that has a state of the art gym and lets employees use it. I get up at 530 and get in there at 6. I have to clock in at 7 so i have to maximize that hour. I find i do better when i am by myself. This morning I was able to get through 9 of the weight machines doing 3 sets of 10 and still got on the elliptical for 15 minutes. I would rather get on the treadmill though but they were full. I would hate to see what my intake was considering how fast my weight left.

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July
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Try for an hour of cardio per day and weights every other day. Zwole 3x5 is great for strength building FYI.

Anyway, count calories on My Fitness Pal app and if I go over 1800 cals per day I'm going to put on weight.

Exception being if I carry a weighted pack for cardio. Approx 40lbs. If I did that every day for 3-4 miles for cardio the weight would drop off or I would have to up the calories. Don't know what difference it makes, but no doubt it does. Same as when I could run 5 miles a day. Weight was never a problem. For some reason elliptical and the machine bikes don't do the same. Nor do I believe the calorie counts the machines give you. One gym guy said he believes they are off around 40% on the high side.

So far today: rower 30min.

Last edited by battue; 02/05/17.

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Glutes are primary. Ask Smoke to show you his. He is very proud of them.

PM only please.


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I told my wife, if I found out had to give up glutes I'd rather just starve.


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12 glorious miles- we reached 30 degrees, felt like summer!

~ 6 miles w/ microspikes, 6 miles with running snowshoes

puts me over 40 for the week, that's a big week for me

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Warm-up: Elliptical 25min

3x5:

BP, Standing press, Bent over row, Weighted box step-ups, Straight leg Deadlift.


Treadmill intervals: 25min

Last edited by battue; 02/06/17.

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so miserable here I didn't even want to drive to the gym!

so 15 rounds of

20 situps
20 pushups
20 air squats
5 pullups

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5x5 Standing barbell press, squat, deadlift
3x10 shoulder press
abs


Hunt...
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100 crunches/sit-ups mixed
50 pushups and (woot woot)
10 chinups


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Still pushing on the SS program with assistance stuff although the volume is starting to catch up. Backing off on Wednesday squats a little helps.
Saturday took the dog on a 3.3 mile snowshoe hike to check trail cameras and look for sheds/sign. I was draggin azz on the last 1/2 mile home.

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Cardio:

Elliptical: 25min
Treadmill intervals: 25min

Last edited by battue; 02/07/17.

laissez les bons temps rouler
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Been away from the gym, traveling. Did LB today, Harry, I wasn't planning on doing the glutes but the gallery insisted.



A wise man is frequently humbled.

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Don't skip too many days. One day you're a starter and the next you're Wally Pipp. And at your age....


laissez les bons temps rouler
Joined: Oct 2016
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Campfire Regular
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balmy 6 degrees for our high today

4.5 miles on the dreadmill, I mean treadmill

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1.5 mile run

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