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3.8 mile interval run this morning. Longest since last spring. Left leg pain slowed me more then high heart rate so endurance is picking up but still contending with weak leg from blood clot last year.
Swimming in a few minutes.

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I still haven't shed all the blubber I put on last winter but I'm getting closer.

I started a 6 week diet study June 25, on the effects of polyphenols on gut absorption/permeability and they regulate my diet (I get fed 3x daily, just like a lab rat) to maintain my weight within 2 lbs start to finish so I cut the cardio in half and started lifting heavy. Today was 30 minutes "manual" on level 15 with the LifeFitness elliptical then deadlifts, dumbbell skull crushers and weighted horizontal back extensions.


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DB Incline...circuit 1
Pullups...circuit 1
Weighted dips...circuit 2
Rows...circuit 2
Neck...circuit 3
Shoulder rehab...circuit 3

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Originally Posted by JCMCUBIC
Nice job getting a PR after all the high reps.

This week (week 4) is a light/recovery week after the heavy week. Next week will start with a new cycle on 5/3/1.

Cleans...1 min rest between sets
Squats...1 min rest between sets
Hang Snatches...circuit 1
Machine/cable abs...circuit 1
Shrugs...circuit 1...1 min rest between circuit rounds
Thanks! As you apparently know, Oly lifts can be one heck of a good and FUN workout. I like 'em.

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Back in the gym today, did cardio after taking the day off yesterday. Did a tune-up hike this weekend, humped up and over a 12K pass to some lakes. The packs were too light for a good workout, so we loaded up some extra dog food and red wine. Photos are here, scroll to the last post:

http://www.24hourcampfire.com/ubbthreads/ubbthreads.php/topics/9021278/Backcountry_Photos



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Strength:
Front Squat
10-5-5-1
135#-185#-205#-240#

Workout:
Front Squat 185# - 25 Reps
Double Unders - 100 reps
Squats - 200 reps

20:45

A bit tired today so I didn't go as heavy as I'd like and the workout should have been faster. Still think I'll have some sore @ss legs by the morning...

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How are the legs today?


Snatches...1 min between sets
Deadlift...1 min between sets

Hang Cleans...circuit...1 minute between circuit rounds
Lunges...circuit
Static Abs...circuit
Shrugs...circuit

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Did lower body/core today.



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JCM- Yesterday was better than today. laugh Way sore sore today! Yesterday's workout didn't really involve legs so that was nice.

Yesterday's workout:
5 ring dips
10 situps

AMRAP in 9 mins (reps)

180. I did jumping ring dips which allowed me many more reps than if I was doing them strict.

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lol...yeah, the second day gets me on high reps.

What kinda shoes are you using? I know you do quite a bit of running mixed in. For front/overhead squats, full snatches/cleans, a pair of Olympic lifting shoes are priceless...not something you want to run in though.

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Did upper body today.



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A little late to the thread, though I started 5 months ago.

Got my azz handed to me on my nephew's elk hunt I was helping out on last year. Came back from that, and decided there were too few years left to chase elk...at least in the shape I was in, and that it was time to get and stay in shape.

Before Stats:

48 yrs
256 lbs, 6'0"
Body Fat 33%
Waist 47"
Hips 44 1/2
Total Inches 222
Blood Pressure 154 /87 / 66bpm

Have been doing P90X3 for 5 months now, 5 to 6 days a week. Eating clean with the exception of a trip to Vegas last week for the old lady's 50th. Mostly chicken, fresh vegies, salads, nuts, and the occasional protein bar. Have hit a fast food joint only twice in 5 months, to pick up a grilled chicken sandwich.

Also doing a day of hiking with weighted pack when I can get it in on the weekends.

Current Stats:

225 (31 lbs down)
Body Fat 21%
Waist 40
Hips 39 1/2
Total Inches 199
BP 115 /63 / 56 bpm

Three 1/2 months left to go to my boy's elk hunt.

Goals for Nov 1:

200 lbs
12% body fat

Already reached my bp goal (getting to "normal" ranges), but will look forward to more improvement there.




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Welcome to the thread DaveR, sounds like you've been putting in the work. Congrats on your progress.

Hunting in the hills is a great motivator. Good luck to you and your son.



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Originally Posted by JCMCUBIC
lol...yeah, the second day gets me on high reps.

What kinda shoes are you using? I know you do quite a bit of running mixed in. For front/overhead squats, full snatches/cleans, a pair of Olympic lifting shoes are priceless...not something you want to run in though.
I wear some Brooks low drop (4mm) shoes. Sorta their version of Reebok's Nano. Someday I'd love to try a pair of lifting shoes, just gotta quit spending money on kids and hunting first... wink


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Did a few miles with the pack and up/downs on the embankment this morning, felt good.



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Originally Posted by pointer
Originally Posted by JCMCUBIC
lol...yeah, the second day gets me on high reps.

What kinda shoes are you using? I know you do quite a bit of running mixed in. For front/overhead squats, full snatches/cleans, a pair of Olympic lifting shoes are priceless...not something you want to run in though.
I wear some Brooks low drop (4mm) shoes. Sorta their version of Reebok's Nano. Someday I'd love to try a pair of lifting shoes, just gotta quit spending money on kids and hunting first... wink



If you can make the O lifts (full depth) in the low heel that's great and a lifting shoe may not make much difference for you. It makes a HUGE difference for me. For deadlifts, powerlifting/lowbar/box squats, etc I use flat old school Chucks but need the heel for more range of motion with the O lifts/front/overhead squats.

Yesterday was a rush, so I kept if very simple:

Milt press...1 min rest between sets
Chain pushups...circuit, 1 min between rounds
Ring pullups...circuit

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Originally Posted by DaveR
A little late to the thread, though I started 5 months ago.

Got my azz handed to me on my nephew's elk hunt I was helping out on last year. Came back from that, and decided there were too few years left to chase elk...at least in the shape I was in, and that it was time to get and stay in shape.

Before Stats:

48 yrs
256 lbs, 6'0"
Body Fat 33%
Waist 47"
Hips 44 1/2
Total Inches 222
Blood Pressure 154 /87 / 66bpm

Have been doing P90X3 for 5 months now, 5 to 6 days a week. Eating clean with the exception of a trip to Vegas last week for the old lady's 50th. Mostly chicken, fresh vegies, salads, nuts, and the occasional protein bar. Have hit a fast food joint only twice in 5 months, to pick up a grilled chicken sandwich.

Also doing a day of hiking with weighted pack when I can get it in on the weekends.

Current Stats:

225 (31 lbs down)
Body Fat 21%
Waist 40
Hips 39 1/2
Total Inches 199
BP 115 /63 / 56 bpm

Three 1/2 months left to go to my boy's elk hunt.

Goals for Nov 1:

200 lbs
12% body fat

Already reached my bp goal (getting to "normal" ranges), but will look forward to more improvement there.




That's awesome DaveR!

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JCM- I can see where they would probably help. I can get to full depth in the shoes, but notice that the coach/trainer is now wearing lifting shoes. He states they've helped him a bunch and that his PRs jumped just by switching shoes... Someday. And especially if I get serious about moving real weight.

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2 hours on the bike last night, aerobic endurance ride.

Easy day today - hiking/stump shooting with my boys after it dries up a little.


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Nothing clears a troubled mind better than shooting a bow.
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