After a few encouragements I figured I would give this a try. We'll start a thread for everyone to check in and post their workouts, monitor progress toward a goal, that kind of thing. Be a good place to compare notes and see what everyone does to stay in shape, etc. Maybe it will serve to keep everyone on the wagon a bit more than we would otherwise.

What I don't want is a bunch of criticism and crap throwing over issues that don't affect the average Joe trying to get advice. If it turns into that I figure most everyone will abandon it anyway. If you think your way of doing things is so superior then just continue to post your workouts and folks will notice. We've had two dozen crap throwing threads on working out, don't need another one.

I'll be posting two things on my check-in posts: the workout I performed and the number of half days of clean eating I got in for that day. I divide the day into 1st half: breakfast and lunch, 2nd half: everything afterward. I started doing this on the Men's Health 52 day challenges years past and it is a decent way of keeping track. A clean eating day is one where everything you eat is keeping within the bounds of your nutrition goals.

I got a PM suggesting that we include waist measurement on here as well. I'd take it a step further and encourage guys to put up anything along that line as a goal and then let the rest of us know as you make progress toward it. Examples: Goal: run a marathon, just finished my first 10 mile plus run, Goal: drop 3 inches on my waist and I have lost the first inch, Goal: increase my 3 lift total by 100 lbs andI have made 50 lbs of it.

So here goes:



Penguin: mid-40s, 6'-2", 240

Type of workouts: Pretty standard, run, lift, swim. Trail run as a rule but am snowed/iced out for the winter so am making do with the treadmill and road runs. No fitness guru, I'm a ham and egger.

Type of hunting: Eastern mountains, mostly daypacking into areas off the beaten path with a very occasional overnighter thrown in. Tame stuff by western standards.

2014 Goals: Be comfortable running a trail half marathon by October (whether I do so or not), add a bit of strength with no weight gain, avoid injury at all cost.

Workouts to follow.

Will

I�ll chime in. I�m 56, 6�3� and 195. At this point I don�t have many short-terms goals for weight loss etc., the goal is to stay injury free and right now I�m recovering from some chronic shoulder problems that might require surgery. I have long-term goals and those are to live long enough to enjoy my grandchildren (none yet) and to be able to get around and hunt in the mountains until I�m 70. The goal used to be 60, but that was back when I thought 60 was old and didn�t know any better.

I hunt public land in the Rockies mostly, which means the farther I go in to get away from roads, the better I do. My goal is to keep doing that.

I have a desk job so I try to get to the gym about 6 days a week when not traveling. I do a 3-day rotation, cardio one day, lower body and core strength the next, and upper body the third. I�ll walk 3 miles off-trail 2-3 times a week and start carrying a pack and adding weight in the spring/summer leading up to the season in September. I�ll also do a few to good overnighters/weekenders/dayhikes in the mountains in the summer. Here's a favorite spot:





Here�s a typical cardio workout:

--35 minutes of intervals on the Nautilus Stairmaster machine (moving steps like an escalator); 35 seconds going at 100 steps/minute followed by recovery period of 85 seconds at 70 steps/minute. Heart rate stays between about 180 and 160 the whole time. Never touch the handrails, that's cheating.

--5 minutes cool-down walking on a level treadmill.

--20 minutes of intervals on the treadmill, inclined at 15%; 35 second intervals jogging backward at 3.8 mph until the lower legs burn, followed by 2 minutes recovery walking forward at 2.8 mph. Heart rate stays between 140-160. This is one you can really feel in the lower legs and quads, same muscles you use to put on the brakes while descending.

--5 minutes cool-down walking on level treadmill.

--15-20 minutes stretching and using the foam roller on legs, hips, and back.

Last night I got in an upper body workout, I�m recovering from a chronic shoulder problem (cortisone shot last week) so this was abbreviated:

--5 minutes warm-up on the machine that is like a bike for your arms, whatever that's called

--5 minutes stretching

--Lat pull-downs (instead of pull-ups, easier on shoulder)

--Chest press using cable machine

--Internal and external shoulder rotations using cable machine

--Russians

--Seated rows (weight machine, not rowing machine)

--Hammer curls using dumbells, drop sets


Lower body/core is my hardest day:

--Start with stretches and 3 sets of 20 skaters for side-to-side strength and stability, focusing on holding and pausing on the landing

--Three sets of prone hamstring curls

--Three sets each of back extensions and obliques on the Roman Chair, with increasing weight
--Three sets of box jumps (36�) from seated position

--Three sets hanging leg raises

--Three sets one-legged box jumps (18�) moving progressively farther from the box.

--Three sets on the squat machine (protects knees) progressively more weight

--Three sets either old-school sit-ups or hanging leg raises for obliques.

--Three sets dead lifts or RDLs

--Three sets one-legged dumbbell flies on the BOSU ball, upper body and off leg parallel to ground

--Three sets one-legged ankle rotations on BOSU ball for balance and front-to-back strength/stability, flat surface up; push forward until flat part hits the floor, hold for a second, then push backward until the flat part hits the floor, three sets of 20 on each leg, keep hands behind back to work on balance. This really gets a burn in the calves.
I follow all workouts with the same recovery drink, about 1/3 litre of OJ for the sugar with L-Glutamine and 40 grams whey powder mixed in. Then more protein shortly after.

Almooooost 70. Where did the time go? 5'10 164 pounds would like to stay around 158. Other than that would like to keep this body in motion. Pa Deer and Grouse hunting.

Workout around 5 days per week at the gym and add some at home with a concept2 rower, Nordic track and Kettle bells. Gym is weights, alternating different body parts. Currently doing a what I refer to as cycling with medium weight. Set of 20 reps followed by the same on a different muscle group. Then 15reps, then 12, 10, 8, 5 followed by one set back up to 15. Throw in core exercises as I feel like it.

Then treadmill or elliptical for 30 to 40 minutes.

Will get bored with this and switch to heavier until I get bored with that.

Come summer will do more outside hiking and woods running. Thinking about buying and getting into some biking. But I like to take the Dog with me which causes certain problems.

More stretching than ever before.

Ran a half last May with my Daughter. Minimal preparation which was a beeeg mistake. Messed up a periformis muscle that took a long time to heal. It was a literal PITA, but has finally come around. Would like to do another with prep, but it may not be wise. Will see.

Not going to post on a regular basis, this is pretty much it. Good luck to all.


At the finish with Daughter. She beat me by 17minutes.




Three years ago. It was worth the pain.




Additiion for the old farts. Don't expect to keep up with the young and middle age crowd. It ain't going to happen. Learn to pace yourself and be happy with what you can do. But if you are in relatively good health and with training, you can probably do more than you ever believed you could.

1/22/14

Workout: 4 mile base run
Diet: 1/2 day clean eating

Good this morning but yesterday the smoked cheddar mac and cheese put me over the line.

Will

Hope this works out well Penguin, should be fun!



30 - 5'10" - 200lbs

I lift (power and olympic), do some medium and high intensity metcon type stuff, and run a little bit.

My hunting is western mountain hunting, with some antelope mixed in there but that doesn't really drive my fitness.

Fitness goals (some short term, some I don't expect to happen this year but they are still goals):
Lose a little weight while improving strength to weight ratio. I'd like to settle in at no more than 190.
Back squat 2x body weight (I'm pretty close, hoping by spring)
Deadlift 2.5x body weight
Mil press 1x body weight
Clean 1.5x body weight
Run sub 25:00 5k

Today I slow jogged 2 miles first thing on the hotel treadmill.

After work my coworker and I ran stairs. Ran flights to this scheme, walking one in between 1-2-3-4-4-3-2-1. Then we swam a little. We've been working out 2x a day and putting in lots of hours at work, getting a little burnt out, so we made today short but high intensity.

I didn't drink any beer today. Not one. Jumped rope for a while this morning, did some lunges, a few squats. Kind of working my way back into it. Who knows, may draw a sheep tag. Took off two months for a variety of reasons and playing heck getting it back. Not giving my measurements, kind of creepy. Good luck to all though.

[quote=30338Ik. Not giving my measurements, kind of creepy. Good luck to all though. [/quote]

It's only creepy if you give your measurements followed by your astrological sign.

Me, I refuse to comment on what I eat every day like Penguin does, because life is too short to drink crappy beer. , Just tonight, I was obligated to drink some hard cider that a friend made, I could hardly refuse his hospitality. Maybe that's considered a fruit?

Having had several treadmills and burned them out, I have learned something critical in their use.

Do not touch the handles when your using it. Do not balance or hang on to any part of it. The effort becomes significantly reduced when your holding on

Also per the multitude of service people that have come thru here fixing them, the steepest incline is the lowest wear and tear on the machine. The steepest incline draws the lowest current on the motor too.

Smokepole, you might want to extend that "long term" goal.
My stepfather killed, quartered and packed out his last elk by himself when he was 75. It was only in a little over a mile but he did it all on foot both ways. I think he could have gone a couple more years but a non cancerous tumor in his gut put him out the following year and he decided he liked eating beef more so hung up his rifle. There is still much to be done in the later years.

Well, now that you mention it, yes, I do hope to move the goal posts further, as often and as far as possible.

I had plans this year but I just broke myself. I'm probably sidelined for 5-6 months.

The plan was to start running this weekend, then in a few weeks, add some fairly rigorous day hikes in the hills above town. It's STEEP here. That should get me ready for backpacking, then hit that hard on weekends while running on weekdays all summer. Peak on opening day of deer season.

However, I popped a tendon under my left knee cap Tuesday rolling out of bed and I can't hardly walk to the front door. Last time that happened I was 5-6 months, doing physical therapy, before I was able to walk without pain, never mind run.

[bleep].

My guess ... if I behave properly, I'll be able to hobble around the woods by October but I'll be in horrible shape.

Well, maybe next year ...

Tom

Hate to hear that Tom, that makes it tough for sure. I've had a couple of significant injuries that sidelined me and they're no fun. Sure, I crosstrained and all that other stuff that they recommend but what about the appetite thing. For me the less exercise I do the larger my appetite. Best of luck on the recoup.

As far as posting what you eat etc. The biggest one of these types of threads I've seen on the net has all kinds of info. A lot of folks bundle up the week into one post that has everything in it. Some post every day. And you have everything in between.

Far as eating goes though, I'm not on a diet per se although I've been applying the ABS Diet for years and years. But that's a lifestyle change not a recipe to lose weight. When I am "eating clean" that just means everything fits into the plan whether that is staying where I'm at, gaining or losing. TBH if you go 80% clean that is extraordinary.

Will

My goodness, you fit guys...well you suck! Making it hard for us fatties to participate without being emabarrassed...



35 - 5'10" - 285#
For the past 18mos I've 'played around' with Crossfit (2-3X/week) and worked in some other workouts, namely stair master, biking, and some rowing. The guy who led the Crossfit group at the Y has opened is own box and I followed. Started at the first of the year and am following his programing, which appears to have a bit of a slant to met cons.

Haven't really thought about actual goals, so here it is off the top of my head.
Short Term (by this fall) Goals:
Be able to do 1 strict pullup
Row 1000m in under 3:15 (3:33 is current PR)
Strict Press 205 (185# now)
Squat 400# (365# now)

Long Term Goals:
Become less fat, don't really care what the scale reads
Be more athletic
Be able to keep up with my sons as long as possible
Not be worried about hoofing it into terrain, like that below


Yesterday:
Workout - "Fight Gone Bad" - 264
Diet - 1/2 day clean; too many nuts in the PM

Today:
Workout - Rest Day - Thursday's are scheduled day's of rest due to other commitments

Well, my comment on not posting what I eat was tongue-in-cheek. I was really strict a couple years back when I had a goal to lose some weight, but now I'm right where I want to be so I've loosened up some. I follow a lot of the advice one of my former trainers gave me, except I have a few carbs in the form of whole-grain unsweetened cereal in the morning, either mixed in Greek yogurt or with lowfat milk and a fistful of walnuts for Omega 3's. (The trainer was a power lifter and competed in bodybuilding, and his diet would make a Spartan look like Keith Richards.)

I eat clean for a half day most every day, the only carbs from grains are in the morning (and not many at that) and I normally burn those with a mid-day workout. For lunch (when I'm at home) it's always a low-fat protein without carbs and either a big salad (dark green mix, no iceberg or romaine) or steamed vegetables like broccoli or squash. I make my own stuff and bring it to work. This week it was chicken cacciatore I made on Sunday (skin and fat trimmed off and no pasta with it) and elk stew I made in the crock pot last night, with just carrots and yellow squash added.

Nights are where I often go a little "unclean" usually in the form of a glass or two of red. When I was shedding pounds, I never touched it, because it represents a couple hundred calories I could do without.

Snacks during the day are nuts and maybe some fruit. Almonds, oranges, and apples most often.

Yup. I hurt my knee last week skiing. I'd say i tore some cartilage, and maybe a slight MCL tear (all self diagnosed so far). I love to ski, but the skis always seem to find a way to hurt me. I'm hoping, no surgery, rehab on my own, and be back at it soon. I guess it'll be core "workouts", and arms/shoulders only, at least for awhile. I hate being injured.

I was a ski crazed maniac in my teens and up til around 30, skied 4-5 evenings a week!

I had an epiphany at about 30ish years old. The risk was getting higher. My skills racing in the suburu classic slalom races on Thursdays were pushing me to win or break. The type A personality does not work with just having fun.

However maturity eventually crept into my thoughts. I quit down hill skiing shortly after that. The risk was simply not worth the reward. There was no chance at being casual at this, the addictive nature would drive me to break something. I just had to quit completely.

Since then, several of the friends and family that kept on with skiing have had some serious knee and hip problems. I escaped this by absolute luck, and good timing. I loved skiing but wow it's high risk in my opinion.

Started Crossfit (www.crossfit.com) in the beginning of the year, with some running thrown in 3 days a week. Have to say this is the best workout routine I have ever done. Really hard, time efficient, and gets muscles built fast. Also it builds every day functional strength. But as a doctor I must say it is not for everyone and shouldn't be taken lightly. I'm 35, 6'4'' 230 pounds and have been running 1/2 marathons for a few years, spent literal decades in the gym so my experience has helped me get into the program and avoid injuries. If it is something that interests you look into a facility nearby that specializes in it and has coaching available, it is fantastic.

MM

Lots of different information on this thread and the other one regarding nutrition, especially the role of carbs. I�m not a nutrition expert, but I have learned a little from experts and I did manage to shed 15 lbs a couple years ago, mainly through cutting carbs. Here�s what worked for me, and a few of the things that stuck with me from talking to people with expertise. I�m sure I may have gotten some of this wrong as far as the science, but it works for me so take it for what it�s worth.

I didn�t eliminate carbs, but I cut way back and eliminated �empty carbs� (starch from grains) and sugar to the maximum extent I could. No bread, no pasta, no white rice, no mashed potatoes, and especially no processed or store-bought baked goods like crackers, chips, etc. The only carbs I would eat (and still do for the most part) from grains are a small amount of whole-grain cereal in the morning, either shredded wheat with bran (no sugar added) or granola that has less than 5 grams total sugar per 55 gram serving (you have to look hard to find it). Or sugars, post-workout, more on that below.

A lot of the benefit of cutting carbs has to do with insulin levels in your blood. Your body reacts to a high starch meal like pasta the same as if you�d eaten sugar; your blood sugar spikes, your body dumps insulin in response, which causes bad stuff to happen including converting and storing carbs as fat in your body. What you want to do is level out the blood sugar/insulin spikes by eating (again, sparingly) low glycemic carbs and when you do eat carbs always combine them with protein, which slows absorbtion and blunts the spikes. That�s why it�s good to combine the morning cereal with yogurt or lowfat milk and walnuts, the protein helps level the spikes and the walnuts provide not only protein but Omega-3 fatty acids which help to burn calories and fat.

Which leads to the next important thing, and that is eliminating �bad fats� as much as possible and loading up with good ones high in Omega-3s. Bad fats are saturated fats from corn-fed animals whether beef or poultry, and most vegetable oils, especially hydrogenated oils. Better fats come from grass-fed stock. Best fats are from olive oil, fish oil, tree nuts like walnuts and almonds, etc. Read the labels on things like salad dressing and stay away from oils other than olive. Eat lots of nuts.

Lots of this advice came from a guy who�s a power lifter and also competes in body-building contests. Before you get the image of a muscle-bound lunkhead, he was not one. Very well-spoken, formal education in exercise and nutrition, and one of the few guys in the gym with a body-builder�s build who always wore long-sleeve shirts rather than wife-beaters to show off his muscles.

Anyway, these guys take this stuff to the limit as far as building muscle and cutting body fat; their routine is to build muscle between competitions and then cut body fat to the extreme just before a competition. This guy�s diet would make a Spartan look like Keith Richards; it�s not for everyone but I think you can learn from the experts who take stuff to the extreme, whether it be nutrition or long-range shooting.

A few more tips he gave that stuck with me:

There�s an exception to the �no sugar� rule and it�s immediately after a hard workout. Your muscles are �in the most jeopardy� right after a hard workout and depleted; if you consume a recovery drink with a reasonable amount of sugar right after the workout it goes straight into your muscles to help them recover, rather than being stored as fat. He suggested 40 grams of whey protein (not soy) in the recovery drink, as well as some L-glutamine. Lots of people use straight chocolate milk.

Avoid soy protein, especially common in lots of protein bars and cereals. Soy has plant estrogens, and you don�t want estrogens.

Stress and lack of sleep can cause hormone imbalances and fat storage. Pay attention to these.

Eat lots of dark green leafy vegetables not only for the vitamins, but they also help maintain the right alkalinity in your body.

Limit the amount of impurities you take in. These take up ion exchange sites on the molecular level that are important for what you�re trying to accomplish. Two examples he gave were drinking filtered water whenever possible (we have high copper content here) and using a BPA-free water bottle.

Limit what you eat in the evening after about 6:00; big meals before bed promote fat storage.

Eat Omega-3�s a few times a day in the form of fish oil, walnuts, almonds. These help your body burn calories and fat.

Avoid a lot of low-intensity aerobic cardio workouts, which stimulate cortisol production. Instead, do cardio workouts with high-intensity intervals, which increase testosterone.

Avoid alcohol. If you do imbibe, red wine is the best choice.

The lower your body fat percentage, the lower the proportion of your carb intake that is stored as fat. Or to put it the opposite way, the higher your lean muscle percentage, the higher the percentage of your carb intake goes into your muscles as fuel, rather than into fat storage.

As I said earlier, these guys go to extremes with eliminating carbs when they are dropping body fat in preparation for a competition, but they�re still working out. My trainer told me that he could feel himself getting weaker a few days into the no carb cycle, and every now and then would have a �cheat day� once a week where he�d load up on carbs to replenish. According to him, if you�re going to eat carbs, it�s best to do it all at once rather than to eat some each day; apparently your body stores less carbs as fat that way.

And that's nutrition in a nutshell (pun intended).


There is so much wrong with the food pyramid and "common knowledge" about nutrition that it's sad. Every non state sponsored research in the last decade looking at high level nutrition has gone completely to what you posted.

Thanks smokepole. What about sugars found in fruit? (oranges and raisins)

Someone with more knowledge might correct me but I go on the assumption that they're the same as other simple sugars, as far as being good for recovery after a workout.

Otherwise, they're the same as starchy carbs except they're not "empty" nutritionally, they have vitamins, minerals and fiber, which helps slow absorption.

Smokepole,
I agree with many of the points in your lengthy post above. But I still can't get what the "wheat-phobia" going on today is all about. I ain't talking about twinkies and white Wonder bread. I'm talking about shredded wheat cereal, high quality whole wheat breads and other such foods. Brown rice, oatmeal, and beans could also be included but I've never found them too convenient to pack in lunch box. Seems like your weightlifter/bodybuilder friend comfirms that these type carbs are fuel for muscles. I think quality protein in moderate amounts is good-more if you're in a a building mode with your muscles.
I'm sorry, but even someone with as impressive a workout routine as yours and the tenacity to backpack hunt for elk, you just lose me with the eskimo, paleo, etc, etc, diet crap.
Those people were tough sobs to begin with, probably descended from central/northern asian people. They ate what they could find to survive. To survive in the north before the arrival of firearms, snowmobiles, motor boats and such took a tough and tenacious type people. I don't think I could survive on their diet, let alone the harsh environment they lived in. I'm gonna pass on the whale blubber diet.
This and the other thread on fitness are great discussions. You're not gonna get this information on the ATV and 4x4 forums(I do own both, though).
The best to you,
Steve

Steve: I think the genesis of the paleo diet has to do with the bad things that happened to humans when we went from a hunter-gatherer diet to a grain-based diet with the advent of agriculture. Lower life expectancy, slighter stature, and smaller muscles are documented by anthropologists. Also, there were no overweight cave men, but lots of overweight grain-eaters.

Fast forward to today and with the prevalence of refined sugars and starch in processed food and drinks obesity is epidemic.

Slightly off-topic, but if you frequent Starbucks, next time you're there waiting in line, listen to what people order and compare it to their physique. You won't hear many (if any) skinny people ordering any of the crap with tons of sugar, like a "double mocha frappacino."

Fructose.


http://en.wikipedia.org/wiki/Fructose

If anyone cares, my wife stumbled on the JJ Virgin diet, which seems to fall in line with what's written above by Smoke and others, and is intended to address a number of ills beyond weight to include joint pain and inflammation, night sweats (women), and more. Wife has a ground-down worn-out ankle from college shotputting and strict adherence to that diet is like magic. It does allow some quasi-starchy foods in moderation like brown rice and sweet potato, but is otherwise very meat/veg focused. Some interesting emphasis on various fats - canola isn't held in high regard, but coconut, palm and avocado oils are. Palm adds neat flavor and color to pan prepared foods.

From what I've read, oatmeal products are better for you than the equivilent wheat products (all other things being equal) and wholemeal versions of both are better than refined white versions, which has much of the goodness scrubbed out.

I suspect Wheat became popluar not because it was better for us, but because it was either easier to farm and/or provided bigger yields..

Oat products are relatively easy to get these days, with porridge and granola being two breakfast cereals that spring to mind, plus you can get wholemeal bread with a high percentage of oatmeal in it also..

Thanks I will check into that, I like sweet potatoes in moderation, and reducing inflammation is high on my list too. Good point on the other oils, I've read the same about the tropical oils (and canola), just haven't used much coconut or palm oil. And on that subject, if you eat a lot of dark green salads, and you should, salad dressing becomes important. Next time you're in the grocery store, check out the dressings that have "olive oil" in the name and I guarantee 90% of them will have a different oil in a larger proportion than olive oil, due the its cost.

One brand that I've found that has 100% olive oil is Bragg's. Of course, it's easy to make your own too.

Workout 1/24/14

10 burpees every minute on the minute for 20 minutes.

I couldn't keep that pace, but did end up doing 134 burpees.

PS- I phoucing hate burpees

I best interject before this becomes a Martha Stewart marathon...

Goal: Drop from 225-220. Drink in moderation so my hands don't shake Monday mornings. Get back to squats, cleans, and deadlift and less pushups/pullups/running. Make sure I don't look like a pansy when hunting/backpacking with my son this year.

Monday: 30 burpees w/pullups (not sure what these are actually called.) 1 1/2 run.

Tuesday: Five sets of 10 of clean and jerks. Light weight so I can get back into form. 5 sets of 10 flat bench. Very little/no rest between sets. Planks.

Wednesday: 4 mile run. (On the gay-mill)

Thursday: 50 pullups (not straight but as fast as you can) 5 sets of 10 for deadlifts. 5 sets to failure of dips. 15 minutes bike.

Friday: 4 mile run (outside and I was dying because I have used the treadmill a lot this winter)

Diet: I don't eat schit and I don't like sugar. All my meals are cooked from raw or frozen foods. Probably at about a case of beer for the whole week and maybe a quarter bottle of gin. Which is real good for me. Every Friday I gorge on my favorite pizza because if I can't enjoy my favorite pizza once a week I might as well climb to the top of a mountain and blow my [bleep] head off.

Gonna be a good year.


Travis

Laughin'...


Travis

This coming from a guy who no doubt wears purple spandex on the treadmill......

Seriously though, the older you get, the more you have to pay attention to the details, because the harder it is to keep the lbs. off, as Battue noted. And he's the oldest fart on here, so you have to give him his due. I do agree on the pizza though.

Oh, I know. I'm 36 now and the days of drinking a case of beer and running 5 miles the next morning are gone, gone, gone.

But your first post touching on the subject covered everything IMO.




Travis

Well, I will say the last two Mondays I had "decreased output" at the gym, after those two Broncos games. I was also trying to keep up with one of my sons during last Sunday's game, he decided we should do a shot of brown lliquor every time the Broncos scored a TD. Breckenridge Bourbon, of course.

Smoke,
I guess my thinking on the ancient diets (for lack of a better term) is that they help people justify eating things they want to but shouldn't. "Hey, I'm gonna try the New Polar Diet, I can eat 90% fat and still brave the arctic winters and kill polar bears with a spear and live a long and healthy life. Since blubber is hard to find, I'll just swing into McDs for lunch. And just so I don't get fat, none of that whole wheat crap for me." You get my drift.
Too much of what people think about nutrition is driven by advertising. High Protein-good, Low Carb-good, Low Fat-good, etc, etc. It's not that simple. I love the big "Fat-Free" label on candy packages like that makes it healthy.
I guess some aspects of the Paleo diet are good, the percentages of protein, fat, and carbs wouldn't work for me. Sure sounds cool though-Paleo Diet-advertising?
Steve

Well, if you look at the list of the kinds of foods included (meats, vegetables, fruits, nuts, healthy fats and oils), I can't agree that they help justify eating things you shouldn't. Or maybe I should phrase that in the form of a question and ask, what kinds of things on the list that I posted do you think are things that people shouldn't eat?

Personally, I think more of the opposite is true, as in "I like pizza, pasta, etc. (fill-in-the-blank), and I'm healthy so the paleo diet is BS."

Your example of "low-fat candy" doesn't work because nothing I've read advocates eating candy, and furthermore, the paleo diet is not "low-fat" it just stresses that you should avoid certain kinds of fats. In fact, people I've talked to say you should load up on certain fats with Omega-3's and eat them throughout the day, as mentioned above.

Your McDonald's example is off the mark too. Saturated fat from corn-fed beef, with saturated fat from "processed American Cheese Food Product" topped with condiments loaded with sugar, on a refined white flour bun with a healthy side of white starch fried in un-healthy vegetable oil is nowhere to be found on any suggested diets I've read.

Old farts food theory: Burn 500 extra cals per day from exercise and almost eat like a kid.

PS to Steve, I'm not saying this kind of diet is for everybody, and I know there are lots of guys who either carry extra weight or eat whatever and could leave me in the dust. But some guys have the goal to lose weight while building or at least maintaining strength and what I described worked for me. YMMV.

I suspect sugar is my particular downfall, followed by simple carbs like bread, potatoe pasta ect. Switching to unrefined version may help to a degree, but I think I need to cut back on most of these and see what happens..

It's been touched on previously, but as you get older the beer and alcohol calories are trash for the most part. I've watched it literally ruin some old Buds in more ways than one.

First, they can't exercise enough to work the cals off, and many get overweight with all of the complications that ensue. Second, heavy long term older beer drinkers are prone to hip problems from it causing the small blood vessels that supply the hip to shut down. Google "avascular necrosis." Third, the sodium content eventually starts working on the BP. Then the medication cycle starts taking it toil. Fourth, I've seen more than a few functional alcoholics. They stay right side up, but the personality and drive changes. I've been there and I can tell you many don't even know what normal is any longer. The physiological changes of moderately excessive long term alcohol consumption has ruined more than one hunters ability to keep going.

That's why I have cut back.


Travis

A case/week sounded low........

Update, did the lower body/core workout Wednesday with a few additions, side planks with cable pulls and (don't know the name for this) a one-legged thing where you get a heavy dumbell, bend at the waist and touch it on the floor with the off-leg extended straight back, then straighten up, three sets of ten, works the hips and balance.

Did upper body yesterday with a couple addition of different cable presses, the shoulder is feeling better.

Did the Cardio workout today. If you can believe the calorie counters on the machines, it goes about 800.

Workouts: Thurs - rest, Friday - 3 mile LTP intervals
Diet: 3 each CE 1/2 days

Will

Ok today:

14 miles and 400 cals on a spinner. 52minutes

One arm curl and back circuit: Arms: Reps of 20-15-12-10-8-6-15. Weight progression 20-25-30-35-30. Back: Bent over an incline bench with weight to chest and rise to straight. Weight 35pounds. Do arms then back. Rest 30 seconds, then the next repetition of each. Finish up on last 15.

Lay on bench and press 45 pound weight. Reps 40-30-23-15-30. Fast reps. Half minute between reps.

25 pushups.

Burpees: two sets of 10.

Walking leg lunges: 15 with each leg.

Stretch in the beginning end.

Smokepole,
I don't know how you could read my post and not see the sarcasm dripping off as I attempted to take a few humorous pot shots at fad diets and fad excercise programs as well as the trite and sometimes rediculous advertising/marketing terms used (hyping a bag of candy as "FAT FREE").
I guess my skepticism of the Paleo diet is more about the percentages of protein/fat/carbs and some of the foods that are on the don't eat list. Also, if you don't think my take on the marketing angle is right, stroll on over to Paleodiet.com and tell me their isn't some slick marketing and moneymaking going on. Call me a cynic if you like, I'll probably agree.
BTW, I use the Nautilus stairstep also and cranked up to 100 spm, it definitely gets things pumping. I'm not even close to your 35/100 85/60 routine but I try. I find if you catch the steps with your toes, you get your calf muscles a workout that you just don't seem to get on the eliptical, arc, or treadmill.
Steve

Sorry, I thought that was saturated fat.

Touche'

Update, took the day off yesterday, just did the 3 mile loop with the dog. Today, did the same walk, and the lower body workout. 1/2 day clean eatin',

If you have a Iphone or Ipad download my fitness pal, and you can enter in every calorie very easily - it also tracks exercise...

take in less calories than you need and you'll loose weight.

One of the best solutions I've seen work for more folks than any other

This weekend, I didn't exercise and ate like a pig. Weather sucked.

Today's workout:
For Time
30 Muscle Ups
20 Handstand Pushups
10 pistol squats, each leg

I had to modify the movements on all, but I got done in 11mins. I've eaten clean so far today.

Over the weekend: Two 1 hour 45min wood hikes in 5-8 inches of snow.

Week ending 1/26/14 totals:

Workouts: 3 runs for 10 miles, 1 weight lifting session, swam 500 yards
Diet: 5.0/7.0 clean eating days

Slowly getting the feel of things after a long Christmas layoff. Man those things make it hard on me. No injuries so far and I feel OK.

Will

Just to keep it going.

Today:
Chest and back weight circuit.: 40minutes

Concept 2 rowing: 35minutes.

I did the upper body workout today. Worked in some wide-grip pull-ups, felt great. Cortisone is working, at least for now.

Jealous of the rower battue. That thing is getting more and more play as folks figure out what a great workout it is. Unfortunately my gym doesn't have one.

Will

Im 45, 5-10, 170 lbs. Been working out my entire adult life in one form or another. I eat a zone/paleo 90%+ of the week. The last year and a half or so Ive done CrossfitFootball exclusively. Ive gotten stronger and faster and its always different. I do a week behind their schedule so I can look ahead and modify anything I need to d/t left shoulder trouble. I supplement some rucking and yoga/core stuff on off days. I usually take weekends off from working out but am working on our land or in the woods on those "off" days. Ive never been out West, so I dont know how I would hold up doing what I currently do.

Yesterdays workout was:

8 rounds
Squat x 3 @ 80% of your 3 rep max
45 sec max effort on airdyne
rest 60-75 sec between rounds
Then:

Shoulder press 5 rep max, 1 x max reps @ 80% 5 rep max. (I subbed land mine presses, as they hurt my shoulder less)

3 rounds max reps push ups at 36" elevation

Then I did some abs/core stuff and stretched.

Today:
Strength Work - Front Squat
7-6-5-4-3
135#-155#-175#-185#-205#

WOD
3 Rounds for time
Front Squat - 7reps - 175# (last round @ 135#)
25' side shuffle - 7reps (down and back = 1)
25' shuttle run - 7 reps (forwards and backwards = 1)
10:05

Finally bought my own. Sits in the living room in front of the TV. Time goes faster when you are watching a game, movie, etc. Convenient in that it makes it much easier to fit it in.

Move it to another room when there is company.

Hook a generator to it and make them power the TV! Win-win in my book. It'd cut down on guests and the one's that still came would create some free juice!

5' 10" 160lbs 23 y/o

Monday's workout

Warmup:
Dynamic stretches, pistol squats, single leg box jumps, 50" box jumps, 10 meters walking on hands.

Workout:

Squat 3x5

Press 3x5

Deadlift 1x5


Current 1 rep max

Squat: 340lbs

Deadlift: 380lbs

Clean and jerk: 210lbs

Bench press: 230lbs

George, you need a new workout, the current one obviously isn't working.

This is good info.

I'm 5'8", 170, and celebrating my 12th anniversary of turning 38. I've been in good shape most of my life and been working out most of my life mostly lifting in one form or another. I used to HATE Cardio. Still don't 'like' it but as I've gotten older it has become a necessary evil. I work out year around but am prone to missing a few workouts in the fall - but not many, its way too hard to catch back up.

I just changed workouts right after Christmas. I'm doing 2 days of whole body strength workouts using basic movements (squats, bench, pulldowns, etc) and 2 days of something called BodyPump - a Les mills derivative taught by a crazy Russian chick. Its not too far off a CrossFit program for intensity.

I dreamed up my own CrossFit program I'll start on when the weather breaks a bit but the BodyPump thing has been a good intro. Doing squats and squat derivatives for 15 minutes with 40 lbs is tougher than it sounds. Especially when you end the routine with 5-10 minutes of one-leg lunges.

For strength training, I do 2 working sets of 6-8 reps: Squats, Leg curl, bench press, pulldowns, shrugs, calf raises. I do 1 heavy set, 6-8 reps for: Bi, Tri, shoulders. Repeat Tuesday and Friday.

For Cardio, I'm doing the BodyPump thing for 60 minutes. Its a whole body type workout with intensity adjusted by weight. You can really make it suck if you want. I've been on a bend to work till failure by the end of 60 minutes. Not puking is a common goal. Sweating copious amounts is a by product.

I tend to rest on Wednesday.

On Saturday, I go for a 5-10 mile hike in the Smokies or do deer scouting for at least half a day. Either way, I'm carrying a pack weighing 7-12 lbs, depending on how much food/water I bring.

Sunday, I rest, Sabbath sort of thing.

For nutrition, I limit the amount of sugar, simple carbs, and refined anything. I quit drinking except for the occasional glass of wine or glass of rum (love Capt Morgan on 4 ice cubes). I tend to eat unprocessed foods and whole grains, with meat 1-3 times a week. Tend to bypass dessert of any sort - except my wife's apple pie - she makes the best pie on the planet. I tend to eat alot of turkey and chicken, tuna and salmon, and alot of various nuts - love raw pecans and walnuts. Maintaining a healthy weight isn't rocket science and doesn't need to be torture.

My goal is to be doing what I've been doing till I'm 70 - DIY elk hunting in far flung places, climbing/hunting eastern mountains, hiking in the spring/summer, and not worrying about falling apart. I'd like to bench 300, squat 400 but those days of chasing dreams like that are gone. Plus they aren't necessary to achieve a high level of fitness.

6'3", 225 lbs, 52 years. Ruptured L4/5 and following discectomy make me careful about good form. I can't overload my spine.

My workout style is mostly geared toward muscular endurance. I like to do 100 reps of whatever it is I am doing that day.

Mainstay exercises of my workout are pullups, bench press (dumbell/barbell), pushups, shrugs, sumo squats, calf raises, ab crunches, treadmill walking.

I'll throw in some bicep curls, tricep extensions, and wrist curls now and then.

Typical upper body workout - 100 pullups, 100 bench press, 100 shrugs.

Typical lower body - 100 sumo squats, 100 calf raises, 100 crunches, treadmill incline walk.

I'm not too much of a nutrition nazi, but try to eat generally healthy. I could stand to lose 10 lbs or so.

Wife took this pic last summer as I was finishing an upper body workout,

I'd post a shirtless pic of myself, but then I'd start getting those unwanted PMs from T-A-K again.......

Arms and legs circuit, Concept2, stretching.

I did my normal cardio workout yesterday. Funny thing, I normally put a big fistful of walnuts on my morning granola but ran out today. Could be coincidence but I was running low at the end of the workout and cut it short by 10 minutes. Can't remember the last time that happened.

I will now always call you Sir and promise to make no ill remarks to you! You are in very impressive shape...for about any age. Congrats!

Today

Strength/Form work:
Hang Clean
3-3-3-3-3
95-135-155-135-135

WOD;
18 min AMRAP
20" Box Jump - 12reps
20# Wall Ball Toss - 10reps
Chest to Bar Pullups - 8reps
115# Hang Clean - 6reps
Double Unders - 20reps
Burpees - 10reps

I completed 3 full rounds and made it to 5 on Hang Cleans for round 4.

PS- I still phoucing hate burpees
PPS- I can only imagine the hilarity of watching a guy as fat as me do double unders.

It's great to see quite a few other folks here in their 50s, who are also keeping themselves is great shape.

I was a tall skinny 6'2" 150 lbs when I joined the Marines. I took to the weight room right away. I truly enjoy wearing myself out, wether it's weights, hiking, or whatever.

Fitness is kind like a road with no end. As the years go on, I can't imagine ever quitting altogether, but I know it is inevitable that along the way things will change.

Yup, and it's even better to see guys like Battue keeping at it. Gives us young fellers something to shoot for.

For reasons that sound good to me but are excuses to everyone else, I've essentially not touched a weight in almost a year and a half, which coincides from when we moved south from Anchorage (short commute with gym en route) to Blaine, WA (longer commute, no gym). I've not exercised since November, and have ballooned up to 238 lbs at 6'3.

I've started up again after falling off the wagon enough times that I'm pretty aware of how to get going again without injury or too much soreness. So last Saturday, I did a very-abbreviated version of a standard routine:

Warmup/agility: 20 yards down and back high knees with good sprint form, side shuffle, backpedal, and carioca.

Stretch

Repeat warmup/agility with more gusto

two rounds of the following:
*shrug cleans (stand with bar, shrug and drop under it in a full front squat) x 8
*pushups x 10
*ab work x 10
*bent-over row x 10

That warmup will be typical as I get back in the swing, but I'll increase to three rounds and add weight, reps and movements to the circuit (dips as soon as I build a rack, lunges, chins)

Two sets of light front squats, 2x12 with 95 lbs

Two sets of light deads, 2x8 with 185 lbs

two sets of standing press, 2x10 with 95 lbs

three sets of five chins


Then yesterday, the initial front squat soreness had mostly passed so I did the following after compulsory warmups:

two sets of back squat, 2x15 at 135 lbs
two sets of power cleans, 2x8 at 135 lbs
three sets of standing press, 3x10 at 95 lbs
chins, 3x5

The first round of back squats will hobble me for another two days, but things will shoot upward after that.

Those are the two basic workouts. The core exercises won't vary, but I will add in dips, barbell row movements, lunges and possibly snatches.

Goals: work slowly back to my personal standards:
225lb bodyweight
lifts: will let you know when I get there! Long ways off for now.

To get there, I'll need to build a rack as I presently heft the bar into place from the floor. That can't last when the squat weights start increasing, which they will do very soon.

Today: You guys are a new found inspiration Thanks for the thread.

Spinner: 60minutes and 15 something miles.

Kettle Bell set: 20minutes

Weights: Bunch of this and that. Low weight/high reps to failure.

Will do 20-30minutes of Concept2 this evening.

Good day, the muscles have that quiver thing going on.

Mid 40's here. I tried to bike 5,000 miles last year and only did 4,400 or so due to taking a ton of time off after the 104 mile mountain bike race from hell in Arizona on June 1st.

Want about 15-20 miles a week running, 75-100 miles a week biking and 3 miles a week swimming to be my norm.

I will also hit the elliptical machine when it's cold out, depending on whether or not the yoga-pants hotties are on them or the treadmills.....

So far this week:

Workouts: M - 5 mile base run, T - rest, W - 3 mile threshold run
Diet: 2.0 of 3.0 CE days

Missing my diet on some days but not by much. That is to be expected this time of year. Legs are recovering pretty well as I start to get back into the groove. Slowly but surely moving forward.

Will

I'm 34. My workouts look like squats, bench press, and deadlifts. Working towards muscular endurance by doing higher reps, a mid range weights. Currently at 160 for squats, 160 for bench, and 225 for deadlift. Looking to increase that a bit (particularly the squat) and add more reps by June. Also looking to get rid of the last 15lbs I gained from my wife's last pregnancy. It was fun gaining weight with her, but not so much fun taking it off. She lost all her weight breastfeeding the baby, and was back to her high school weight in a few months. We have #2 on the way, so I learned my lesson the first time.

Treadmill: 30minutes at 15 degree incline.

Concept2 rower: 30minutes.

Today's Workout:
Warmup
Dynamic stretching, focusing on hips an shoulders.

Skill:
Split Jerk
5-3
135#-155#

WOD:
Split Jerk
1-1-1-1-1-1
175#-185#-205#-225#-245#(f)-245#(f)
I was really close on the last two. I should get them the next time. 225# is a personal best by 40#!

WOD:

Shoveling 5 inches of heavy wet snow off a double driveway and the sidewalk on a corner lot. Worst part was the dog giving me "the look" the whole time, hasn't had his run yet. That's next. Gotta get in some clean eating and gym time too, the super bowl will take up a month's allotment of bad habits.

Tomorrow is probably an off day, so we did a little more today.

Evolution circuit:

Hex bar dead lifts. 20-15-10-8, etc
Dumbell curls. Same
Incline press. Same

Lat pull downs: 4 sets, 70lbs to failure. 45-60sec break between sets.

17inch box step-up: 4 sets of 10. 2 at body weight and 2 with 20 lbs in each hand.

Farmers walk: 4x40 yards with 90 lbs.

Kettle Bell: 40lbs 4x1minute swings, with 1 minute between.

Jumping Jack: 4x25

took the dog on his run, and did !upper body. wide-grip pull-ups, chest press with cables, interior/exterior shoulder rotations, Russians, seated rows, bicep curls.

Today

Front Squat 7RM @ 200

Hang Power Clean 2RM @ 175

8 Rounds
HPC @135 x 3
Box jump @ 24" x 7
GHD Sit ups x 10

Took 13:53

walk EVERY morning 2-4 miles with 30# pack, 5 am, followed by 250 situps
rain, snow, wind, thunderstorm, heat, earthquakes, I go
good practice for what mother nature may throw at you in the mtns., also test your gear
of course, I'm over 60 so I gotta get up and water the garden anyway by 5am

weights 2x/ week
one interval session per week (hill repeats or eliptical machine-yuck)
bike the hills once a week

running after the age of 50 is playing the losers game unless you can outrun an elk

Funny and awesome parts to that post!

Yesterday was 10k at an easy pace (46:30ish) followed by shoulders....likely my least favorite lifting day.

Today I had family commitments, boy's basketball game, etc., so I submit "Oakey" as my WOD:



Trudge through snow to logs, reduce to blocks, split and throw to Gator.. Repeat for five loads. Cardio to follow.....snowshoe the trails after dark.

George

Sounds like a pretty good day, nice looking red oak, that used to be my favorite for splittin' when I lived back east.

I much prefer it this time of year......the low temps play in my favor

Next year is going to be primarily ash........fuucking borer has made its way into the region. Might as well get it now.

That's too bad. You can treat for that, with any trees in the yard, right?

Standard warmup with weights bumped a bit.

Front squat 1 set of 12 with 95, 2 sets 12 with 135
Deadlift 2 sets 8 with 205
Standing press 3 sets 10 with 95
chins 3 sets 5

Yesterday did cardio, 35 minutes of intervals on Gauntlet machine; 5-miute cool-down followed by 20 minutes of intervals on inclined treadmill and another 5 minutes cool-down; lots of strtching and foam roller work afterward.

Also did 2 miles off-track in 7-8 inches of snow and about 30 minutes of shoveling.

I got out early yesterday and did about 3 miles in that snow we had. Pretty good workout and dogs loved it. Looked up that Farmer Carry exercise someone mentioned earlier. Going to give that shot, looks pretty good. Son talked me into elk hunting back on the continental divide again this Sept so guess I need to pull up my socks and get with it.

Kurt, no need to pull your socks up, or even wear any. Just give this a watch:

http://www.youtube.com/watch?v=1EY7lYRneHc

Did the lower body/core workout today, prone hamstring curls, roman chair for back & obliques, hanging leg lift, straight-leg & bent leg; box jumps, from sitting two-legged and one-legged; RDLs, hack squats, side planks with cable pull, one-legged dumbell flies on BOSU ball.

Had to clear some space for all the carbs, saturated fat, and alcohol I'm going to consume during the game. Love to see Champ finally be champ.

The periformis muscle has been coming along and LostArra gave me the incentive to test it this afternoon. So, put the pack on with somewhere around 35 pounds and did a 1 hour and 40minute woods hike with a couple good hills. So far, so good.



Addition: My fitness pal equates it to 800 plus cals. If correct, it is hard to beat for the short time invested.

I think Stefan looks like an inline muzzleloader type. Just saying......:)

No, definitely a musket shooter, they like to dress up in "leggings" and such.

You can, but it's not 100% effective and it's quite expensive IIRC. Many are predicting that in my lifetime (currently 35) that there will be few to no ash of appreciable size due to the borer. It's the modern day chestnut unfortunately...

Todays Workout:
Warmup:
Agility and plyometric drills.

Skill:
Sumo Deadlift High Pull
5-5-5-5-5
105#-145#-145#-145#-145#

WOD:
Row 2K for time
7:32

This is all too complicated for me. When it warms up, I start getting the llamas in shape by hiking the hills with them. I have a couple places near here that are pretty steep. As they start getting toughened up, I put water jugs in their panniers. By camping season, they're carrying 60 to 80lb each.

I also put water jugs in my own pack so I get in shape along with them.
The only calculus or zoology involved is estimating the pannier weight so it's balanced.

That's cheating.

well I see I am late to the party. just found this comiserating thread. I have an archery elk hunt coming up this fall so my goals are all centered on that. Right now, I am 5-10 195 and 43. No way am I posting my zodiac sign along with that!

I find it encouraging that others are going through the same misery as I am. I will start with Saturday, went to the YMCA and did 45 minutes on the elliptical and then some upper body toning. As I am a desk jocky and I havent been doing much lately, I started out slow and still am paying for it today. I guess that is the point.

Yesterday we had a big Super Bowl party, so the intake was not inline with my goals to put it mildly.

Today, 35 situps, 25 pushups, and some planks so far.

Yep, I think that last handful of pierogis may have pushed my over the limit last night. Of course the second bowl of my chili ensured a clean gizzard and no lasting damage.

Weekly totals thru 2/2/14

Workouts: 2 runs for 8 miles, 1 lifting session, 1 hike, 1 swim at the Y
Diet: 4.5 of 7.0 clean eating days

Looking for a little better results for this week.

Will

Did upper body today. Headed to Las Vegas for a couple days, safe to say workouts will not be on the menu.

Puss. There's always burpees, tabata squats.....

Tabata squats, eh? Do you pee when you do those, or do you use a different squat-to-pee?

I could likely still bust out 14-15 per round and urinate on your head at the same time.

What you do in the privacy of your own home is not my concern, but sorry, I don't roll that way.

Weight circuit: Chest/back

Concept2: 30minutes

Warmup:
Double Unders 50 Reps
Hip Stretches

Skill:
Bench Press

WOD:
Tabata for each exercise, rest 1 min, then the next. Score is the sum of the lowest round for each exercise.

Squats
135# Bench Press
Jumping Pullups

My total was 25. Squats = 12, Bench = 3, Jumping Pullups = 10. I was at 5-7 on bench, then hit the wall the last two rounds.

No lasting damage to YOU maybe. Who was downwind, though?

Weight circuit: arms-back

Threw those heavy ropes around in-between. Whew!!!!

concept2: 30minutes

Be CAREFUL with those jumping pullups Pointer. They will give you a case of rhabomyolysis in a heartbeat. GHD situps in quanity is the only exercise more likely to do so.

Jeez, if you're gonna toss around medical terminology like that, at least spell it right.

Thanks for your concern, but I ain't worried.

NEVER trust a man who only knows how to spell a word one way. Mark Twain.

Or, never trust a man who uses big words he can't spell......

Pushups to sit-ups to squats: 15-14-13-12, etc down to 1

Squats with 15 pound ball thrown to wall: 15-14-13-12, etc

17inch box jump: 4x10

Dip squats with 65 pounds, followed by squat press with 65 pounds: 4x10

Jumping jacks: 1x25

Spinner: 15miles

Stretches

Cardio, stretching, foam roller.

Several guys at my station are big into CrossFit. One of the hero wods is based on Lt. Murphy from the SEALS called the "Murph".

http://sealgrinderpt.com/navy-seal-workout/murph-workout-tips.html/



I generally do this wod once or twice a week.

For time:
One mile run
100 pull ups
200 push ups
300 Air squats
Then finish off with one mile run



Its a lot tougher than it looks. I'm 6'2" 234 lbs and at 49 years old its not easy.

My time is running at 1 hr, about 1:15 with fatigues and boots.

Chrome, do you do the Pull ups/ Push-ups/ Squats in sets of 10 or so, right in a row and alternating? Or knock one workout out and move onto the next?

That sounds like a good one.

Tanner

I usually do it in small sets such as:

5 pull ups
10 push ups
10 squats

I like to finish my pull ups first because they are the hardest for me.


Some of the firefighters at work are doing this wod in 40 minutes. Body weight slows me down.

I want those guys coming for me if I'm in a burning building. Good work!

Here you go. Who will give it a shot?

I did the "Murph" today. It was definitely tough. My second mile was a full 3 minutes slower than my first. I finished in slightly under 42 minutes.

Treadmills suck heavy ass.

Tanner

I'll do it, I'm not scared.....


Maybe 2, maybe 3 rounds with a 20 minute break between rounds

Dude, you smoked it!


What do you weigh ? A buck 08 ?


You need to add some resistance such as a weighted vest or something. Good job for a first time doing the "Murph"!

I'm 6' and weigh 170, definitely not a lot to move around. I'd probably be shunned for kipping my pull ups, but that's the way I saw people doing it when I YouTube'd the workout.

I thought the 300 squats and the first .25 mile of Mile #2 were the toughest parts.

Tanner

The push ups and squats are the easiest for me.

I've had both my shoulders operating on so the pull ups have to be slow and controlled for me. They are by far the hardest.

If I could lose about 10 pounds my mile run and pulls ups would be much improved.

Try it in fatigues (long shirt and pants) along with some boots, its a kick tail workout.


Excellent time you had, most guys have to work at developing there technique to get it below 45 minutes.

Smokepole, I've thought about this for a while and now it's time to comment on your nutrition post.
Frankly, your information on "empty carbs" is simply based on alot of popular junk science.
The body simply does not react to eating pasta like it does when sugar is eaten. Pasta takes a long time to digest. Sugar(s) require no digestion at all. That's why they cause an insulin spike in the blood. Pastas do not. This is all based, I'm sure, on the GI Index which has been proven faulty during further studies. What was found is that this index only applies when the listed foods were eaten in pure form. Nobody eats like that.
Insulin has no role in converting carbs to fat. It converts glucose to glycogen which is then store in the liver and the muscles. Too much insulin in the blood stream and that glycogen gets locked up. But normal insulin levels allow that glycogen to be converted into glycose so that the body can maintain a steady level of glucose, also known as blood sugar. Glucose is the body's main fuel. Fats are also burned at a lessor rate when sufficent oxygen is present.
Proteins have nothing to do with the digestion of carbohydrates. But fiber and fats do. So eating some good fats and lots of fiber helps. Another good reason to eat lots of whole grain carbs.
No, a sugar based recovery drink isn't a good idea after a workout. It's agood way to get an insulin spike and feel even more tried and/or hungery. A protein drink will work, but a whole grain snack with both would be better.
Your body builder friend straves himself before a "contest," which isn't a contest at all, but a show. Those guys are very low on energy when they compete, thanks to the starvation routine they put themselves through. Not a good idea at all.
The idea that soy protein is bad for you because of plant estrogens is pure nonsense. They are not the same as human estrogen. There have been no accepted studies that show any of this to be true.
Dark leafy green vegetables have very little to do with maintaining one's blood PH. But they and many other fruits and vegatables are very valuable for many reasons like anti-oxidents, cancer fighting compounds and fiber.
Omega-3 fats have nothing to do with maintaining your body's consumption of calores. If you want that to happen, eat lots of complex, "quality carbs" like the whole grains. If the body's blood sugar level goes down, the consumption of fat also declines. So keep the blood sugat level up with lots of complex carbs and you will burn fat as long as there is enough oxygen present.
Low intesnsity cardio workouts are fine. There is no evidence that they stimulate anything bad and lots of evidence that they do many good things for us.
Again, the body stores extra sugars from carbs as glycogen, not fat. Only in rare circumstances does the body turn glycose into fat. The body can store between 1200-1400 calores from carbs as glycogen for most of us. There is no way any of us can eat that much at one meal. Try eating 12-14 medium sized potatoes which is what it would take to fill up one's storage capacity.
I see your friend admits that his crash diets to make himself look good runs him down alot. What he doesn't understand is that he is also buring up his precious muscle tissue to get the glycose he must have to function. Not a good idea. Don't believe me ? Take a good look at a straving person sometime. No fat, but no muscle tissue either. The body can't use fat instead of glucose to function. E

Did it�.hard, but not a beetch. First round two 15 pound weight to see how it went and then moved to two 20 pound weights for the last three. 25 pounds wouldn't have happened. However did rest about 1.5minutes between each round. Thought about stopping after three rounds, but didn't. On a couple routines the last movement was at failure. Good workout.

After a rest finished up with some more weights and pull-ups. Then 40minutes of intervals on the treadmill, and a lot of stretching.

Your opinion is not universally accepted and is being questioned by more than a few. One of them.

http://www.doctoroz.com/videos/todays-wheat-making-you-gain-weight

Be that as it may, work out hard and often and the rules change. I'm at the gym more than a little and the vast majority rarely-if ever-stress themselves to failure.

This is true. Well...maybe they don't "change" but the rules "bend" substantially.

And E's food pyramid gospel is based on the average sedentary American. Even most Docs are in the dark when it comes to patients who push themselves to places they can't imagine. Eh, most of them don't impress me all that much re: physical fitness. There are exceptions, but on the whole they are behind the curve and I work with more than a few.

E, you need to do what works for you. Cutting out empty carbs works for me, and it works for a lot of people. And increasing Omega-3's also works for a lot of people.

In my post above, I did not cite any studies and freely admitted that I might have some of the science wrong.

You cited no studies, but seem to think you have a corner on the truth regarding the science. How is that?

And your quote I referenced above is a joke; my friend did not go on "crash diets," he just ate no carbs. Also, you got it wrong. My friend did not say that cutting carbs ran him down a lot, and I said nothing of the kind. What I said was, he continued with his workouts (which by the way include lifting way more than most normal humans can) and felt himself getting weaker. "Weaker" being a relative term; the guy was still lifting more weight than you and I together could, while maintaining a body-builder's physique.

And to be crystal clear, this was in the part of his training cycle where he was trying to get his total body fat down to 5-6%, when he cut ALL carbs, and felt a little weaker. During the rest of his training, which was most of the time, he followed the diet I cited, which did not make him feel weaker, and as I said, he could lift more than you and I combined, including some state records for power lifting.

Bottom line, eat what you want, it makes no difference to me. All I know is that eating what I eat (and working out) has allowed me to more than keep up with guys half my age in the mountains, and these are guys that are in pretty good shape.

Naw BRO, kipping is like totally the only way to do pullups broseph.

Just getting over the flu, second workout since. Did this one for two cycles. Its tough, especially when your out of shape.



The guy in the video makes it look easy, smiling, talking and laughing....

What's your time for the Murph?

Tanner

I didn't say insulin converted carbs to fat, what I said was, insulin spikes lead to bad things happening in your body including storage of carbs as fat:




Insulin spikes cause blood sugar drops, and blood sugar levels influence appetite; it you eat more, especially the wrong foods, you gain weight as fat:

Study links blood sugar imbalance with increased appetite

"".....One apparent major determinant of a food�s appetite sating potential is its glycaemic index (which gives a measure of the speed and extent a food releases sugar into the bloodstream). Basically, the higher a food�s GI, the less satisfying it tends to be. Of 20 studies published between 1977 and 1999, 16 showed that low GI foods promoted the satisfaction derived from that meal and/or reduced subsequent hunger [4]. Overall, the results of the studies show that an increase in the GI by 50 per cent reduces the satisfaction it gives by about 50 per cent.

One of the theories about how a food�s GI influences its ability to quell appetite has to do with fluctuation in blood sugar levels. This concept was tested recently in a group of overweight and obese women [5]. All the women in this study were fed the same breakfast and lunch. This was supplemented with a glucose (high GI) drink. On one occasion the women consumed the glucose drink at breakfast. On another occasion, the drink was consumed in eight portions throughout the day. The women had their appetite assessed at hourly intervals during the day, as well as blood levels of both glucose and insulin.

Compared to those taking the sugar drink in eight portions throughout the day, those having it in one sitting at breakfast were more hungry four hours after breakfast and several hours after lunch. These differences appeared to be more closely linked to levels of blood glucose than insulin. The authors of this study concluded that their findings support the idea that changes in blood glucose can affect appetite.

The evidence suggests that those who want to put a natural brake on their appetite should emphasise low-GI foods in their diets. This doesn�t just mean keeping a check on sugary soft drinks, of course. It also means controlling intake of many starchy carbohydrates such as bread and breakfast cereals. It is perhaps the generally high GI nature of these foods which explains why individuals often say that if they eat these foods for breakfast, they get hungrier in the morning compared to eating nothing.""

References:

1. Lean M E, et al. Weight loss with high and low carbohydrate 1200 kcal diets in free living women. Eur J Clin Nutr 1997;51:243-248

2. Wien M A, et al. Almonds vs complex carbohydrates in a weight reduction program. Int J Obes 2003;27:1365-1372

3. Young CM, et al. Effect of body composition and other parameters in obese young men of carbohydrate level of reduction diet. Am J Clin Nutr 1971;24:290-6

4. Roberts SB. High-glycemic index foods, hunger, and obesity: is there a connection? Nutrition Review 2000 58:163-169

5. A high-glycemic meal pattern elicited increased subjective appetite sensations in overweight and obese women. Arumugam V, et al. Appetite;2007 25 July [Epub ahead of print]


And E, before you say this study is "junk science" contrast it with the studies you've cited.


Seriously, I'm not sure why I bother to argue with a guy who continually cites the "food pyramid" as his basis.

Produced by the USDA. Whose biggest constituency is grain farmers.

My physician went to Harvard Medical school, and he says otherwise, he's the one who told me to combine protein with carbs to slow absorption. If you don't mind, I think I'll take his word for it.




So, tell me why virtually all women with certain types of breast cancers are told to avoid soy products due to their estrogen content? Estrogen has deleterious effects on their cancers, by the way.





Not according to the study cited below:




"Researchers at the University of South Australia took a group of 75 people who were diagnosed as being either overweight or obese and who had cardiovascular disease risk factors such as high blood pressure and high cholesterol levels, and split them into four groups.

In the first split, half were given doses of tuna fish oil while the other two groups were given equal amounts of sunflower oil, which contains no omega-3 acids. Both groups were then split once more, with half taking no additional exercise each week while the others completed three 45-minute runs, to 75 percent of their maximum heart rates, each week. All participants were asked not to otherwise alter their diets.

After three weeks, three of the groups did not show much change, but the group that was given the fish oil and had exercised had an average weight loss of about 4.5 pounds and a decrease in overall body fat percentage.

Following eight weeks, "a significant three-way interaction between time, group and gender was observed for percentage reduction in weight... with a greater percentage decrease for females in FO compared to PB for weight (-7.21 percent vs. -5.82 percent) and BMI (body mass index) (-7.43 percent vs. -5.91 percent respectively)," said a summary of the study, which was published in the February 2013 issue of the journal Food & Function.

"The results seem more impressive given that no other changes to eating habits were made. Also, the exercise 'regime' was not much more than the recommended levels for everyone; not just those trying to lose weight," writes dietician Juliette Kellow, in WeightLossResources, an online nutrition journal based in Britain. "When combined with a calorie-counted diet and increased exercise, the effects of fish oil on weight loss could prove substantial."

Scientists believe that omega-3 oil improves blood flow to muscles during exercise, and that the compound helps stimulate enzymes that transport fat to where it can be stored for energy.


Once again, before you criticize or find fault with the study cited above, contrast it with the studies you've cited.

Lower body/core workout yesterday, I'll do upper body today.

Smokepole,

E has been preaching this philosophy for years, and while it has a certain amount of merit, he refuses to accept any and all new research that may indicate there is more to be learned and perhaps some of the old theories have flaws.

He believes-at least the last time I saw him post on it-that the government sponsored food pyramid in not influenced in any way by the large food producers. Ha!!!! Give a thunk to the farm bill that was just passed by both parties and follow the money trail.

He talks about running out of energy if you don't subscribe to his way. Well, the fellow that I posted on the video has others where he talks about diet and it sure as heck isn't E's. You think he runs short on energy? There are more than a few others who follow the same principles on eating, and you only have to look at them and compare them to those who follow E's example, and if you have an open mind, it would be hard to not think there may be a better way.

Breakfast of Deer meat, milk and an orange. Protein jump starts the day. I'll pass on the whole wheat biscuits.


Hopefully we can get back on topic. Keep it up guys and girls and keep moving.

You're right, I'm wasting my time. In any case, people should read, talk to nutritionists and trainers, and make up their own minds. Off to the gym now......

With all this talk of the "murph" and like workouts, I guess this isnt the thread for me and my rather pedestrian workouts. Glad to see some real fitness buffs here, but I wont muddy the waters anymore. Sorry fellas.

Actually I'd like to encourage you to stick around.

I started this thread more than anything else as just a place to encourage folks to stick with their workout regimens. I am trimming my workout posts to only once a week but that is strictly because it only takes a couple sentences to state what I have done in a week. But I am committed to checking in and seeing how others are coming along and seeing what conversations are being had over different physical fitness subjects.

Motivation aside I thought it would be interesting to see how we progressed over an entire offseason. Are a lot of guys falling off the wagon? Is injury slowing down some folks? Are some folks showing improvement? That kind of thing.

How many times have you seen a guy on the internet post a grueling workout? Before you actually try a system or a workout wouldn't it be nice if you knew whether this guy operates at a very high level and has for some time? Or if he spends months during a year not doing a thing because of injury?

So I say stick around. You never know if something like this might help you stay motivated or answer a question or two you might have.

Will

Those who do "Murph" a bit too often are known as "patients" I'm 54, and I typically do "Murph Jr." which is scaled to half of the workload of the original prescribed/Rx workout:

800m run
5 pullups, 10 pushups, 15 air squats TEN ROUNDS
800m run

My time is usually a bit over 20min. So what if it takes you 30 or 35 min? Be all you can be.

Crossfit is all about intensity in the workouts, but as its founder stated, "If your workouts typically last longer that 20 minutes, you are doing something wrong". Murph is very much the exception to this, and isn't typical even for Crossfit.

Exactly, stick around. I don't do the Murph either, but it's good to see what other people are doing. Lots of people come out for a hunt in the mountains without doing anything to prepare. "Pedestrian" workouts put you way ahead of them.

Picture yourself trudging up a hill after a bugling bull and needing to stop every 50 yards to suck wind, that's always a good motivator for me.

As far as coming back from injuries like penguin said, I'm working my way back from a shoulder injury. The older you get, the more frequently something flares up and you just have to lay off for a while. I still can't do a few things I want to, but you can't rush these things.

Your workouts and progress is just as important as anybody else. Stick around, join in and encourage others.

Toby needed some exercise, so he got a 5mile brisk pace walk this afternoon. Climbing in the rower for 30minutes.

Toby??? What were you doin, walking my dog?

Another coincidence!!!!

Done the farmer's carries a few times now, liking those. Lunges, squats, leg extensions some ab work this am. Shoulder still hurting so not going overboard on bench or shoulder lifts. Wanting to get back on the pullups again but doing lat pull downs for a while to get some semblance of strength back there. Been back at it for around 6 weeks now. Feels good.

TAKs half murph has me interested. Might give that a shot soon. Now I guess I have to go google air squats. Nice to see what others are doing but not really caring about keeping up with anyone. Taking long walks with my wife beats the heck out of running by myself for example. Summer hiking and fishing do look good as well.

Great pic there Battue. The shock collar gave me a chuckle. The one time I tried it on my dog, he was a pup and it didn't phase him, just made him run crooked like a crab for a little bit until he got out of range.

That could be a beeper collar. Those are ruffed grouse and typically found in some pretty thick cover in the east, around here anyway. The beeping helps keep tabs on the dog in heavy cover. Dog goes on point and the beeping stops, letting you know the dog is on point.

And it could be a shock collar. But considering the dead grouse, which are usually very hard to come by, I would suspect the dog knows his business.

A beeper collar? That'll never help make him do the Murph.....

And by the way. You guys speak a different language. I try to stay in shape for hunting by hiking, jogging, swinging a kettle bell, biking etc. I eat lots of almonds and dried cranberries.
But I don't even know what y'all are talking about, and doubt I could warm up to doing what I DO understand of your strange language.

I've had one shoulder scoped and both knees, each with a torn meniscus. Now the other shoulder is scheduled for surgery on Feb 20. I've been in considerable pain since last Summer and have to get something done. I don't much feel like subjecting my joints to any more abuse than that required to get in reasonably good shape to wander the mountains and gorges in the years I have left.

Some of the stuff y'all describe is brutal. Seems there's fairly easy ways to stay fit without abusing your body...just saying.


You younger guys would do well to go easy on the joints. You only have the ones God gave you. Take good care of 'em while you can.

Well, Toby is an English field Cocker and he doesn't point but flushes. It is a shock collar. Every once in a while he wants to range a little too far and gets a sound buzz. It is rare I have to give a light shock in that he hears the buzz sound and shortens up. Doubt if I actually shocked him 5 times this past year.

In fact most times I leave it in the truck and only bring it out if needed. Other times I use it when he is hunting with pointers. Their beeper collar goes off when they are pointing and I either hup-have him stand/sit where he is, so not to mess up their point-or give him a sound buzz to bring him in.

Ah, so it is a shock collar. I stand corrected. Poor Toby. I've hunted over some Brittanys that had a bad habit of bumping birds a little too far out. Out of range in typical grouse cover around here isn't far because of the density of the cover. They may have been fine on farmland quail but I believe they would point and then keep creeping forward, or maybe the birds just got nervous. Those grouse require strong legs and lungs (speaking of being fit) stomping the thick crap in these mountains. Hearing birds getting up just out of reach after such strenuous work is frustrating.
Great picture and good looking birds (and dog!)

Thank you.

Thanks TAK. I think I need to work on some flexibility apparently. Should be another good exercise to work in.

Yesterday

Power cleans up to 2 rep max 185. I wanted to try 195 but I gave blood and felt a little weak.

3 sets bent over dumbbell rows. 6 @90,100,110

5 rounds as fast as possible
20 kettle bell swings with a 70lb dumbbell
45 sec on air dyne as hard as possible
10 roll outs with a wheel-go from knees to flat to the ground and back up.

I haven't done "Murphy" in a couple years but did it one time in 27 minutes. Not saying I could do it again that fast but I'll try it this year again. It used to come up on the CF main site on St. Patrick's day. The pull ups, push ups and squats are no problem for me its the damn mile before and after.

27 minutes? Uhhhh....

I'm no fitness expert, but am convinced that simply staying active is more important than any specific routine.

I drink at least a gallon of water a day, quite often more. I suggest everyone gets into this habit.

I hit the gym 4-5 times a week and rotate between chest/back, arms and leg workouts. Some days I decide to change it up and simply do random core or all body workouts. I also check out 20 year old chicks. Keeps me motivated.

Most weekends (not today because of the 50+ MPH winds) I'll hike 5-7 miles and climb a couple thousand vertical feet. If chuckar season is in, I'll often do that twice a weekend. This time of year I just goof around and look for petroglyphs and bunnies and such.

With this informal routine, I have never had any trouble getting to where I need to be during hunting season.

Get a buddy to watch the vid and film you, if you have a "butt-wink" at the bottom of the squat, be REALLY careful doing any sort of loaded/barbell squat until you can maintain that lumbar curve.

All he had to do was run two six minute miles and then do 600 bodyweight repetitions in 15min. That would be either a pullup, a pushup, or an air squat every 1.5 seconds, not including transitions.

I'd like to see that. Ain't arithmetic a biatch?

Dr. Oz has been severly critized in the University of Califoirnia at Bekeley Wellness Letter for his misleading and down right false statements he has made while trying to promote various so called health products. He has the distinction of being the only member of the medical community to earn such comments in all the years I've read their newsletter. E

If it's real, accepted studies you want, buy or borrow a copy on Body Fueling by Robyn Landis. It cites the accredited studies that back up my beliefs. E

I couldn't do that time on a bicycle...

You should read the article a little more closly. It was on the Ozz websight, but the opinion is that of another physician.

"Body Fueling: publlished in 1994. Nothing new in your world in the last 20 years?

Actually what you cite is good science, but you seem to misunderstand it.
As I've said, the GI has been found to be faulty. That's because when carbs are mixed with other foods, it changes the speed at which complex carbs are converted to sugars and released into the blood stream.
Pure sugars cause an insulin spike particularly when eaten alone as a snack. Mixing them with fat, which is typical in candy bars, doesn't help this.
When consumed in any quantity, sugars hit the blood stream too fast for the body to gauge how much insulin to release to bring the level of blood sugar in the body to proper levels. So it does the only thing it can do. It releases too much insulin. That has the effect of lowering the body's blood sugar level too much. The excess sugars are converted to glycogen and stored in the liver and the muscles. But the excess insulin, which persists for hours, does not allow the body to convert it to glucose to make up for the lack of blood sugar. The result is that the person feels hungry and often eats more, often the same high sugar and fat type snack, to make up for this loss. If that person eats items with fat in them, the fat goes directly to the fat cells and the person gains weight.
So odviously one should attempt to avoid sugars in their diet. Or at least mix them with lots of complex carbohydrates to buffer this effect. The more fiber these complex carbs have, the better. The current Federal Food Guidelines reflect this advice. E

You call that a study ? They clearly state that the people in the study didn't eat the same, so other the other items they ate or how much they ate is not accounted for. That is not a controlled study at all.
Second, the differences are pretty small, just a few percentage points. Not significant. E

No, Battue. The study was sponsored by the government. But it was actually done by a large group of medical and science people who used literally hundreds of studies done over the years. It was done to promote better eating by the people of this country and for no other reason.
It is kind of sad that japanese and rural chinese out live us in spite of our vastly superior health care.
BTW, my doctor, who greduated at the top of class, says I'm the healthiest person he knows in my age group. He is delighted with how I eat. E

Good luck and don't ever think there is something new to be learned. It obviously has served you well.

Guys I shouldn't have posted that about Murphy, it wasn't to brag, I'm no one special. I was just proud I did it one time that fast. The first time I did it was 40 ish minutes. The last time I did it about two years ago was I think 33. That's kipping pull ups not strict. I didn't mean to come across wrong.

I'd post it to,that's just a smoking fast time. I've only done the workout once and I imagine shaving time off will happen as I continue to do it. I don't know if I'll get to 27 minutes though! That's awesome.

Tanner

I don't think Rich Froning could do it either, and he's the "fittest on earth".

Its not bragging if you can do it. Excellent time !


The "Murph" is totally personal. Your competing against your self. Every time I do the work out for time my time improves.


A lot of the ultra fit "young" guys generally use a weighted vest. With boots and britches I'm at 250 pounds, so I've got a "natural weight vest".

LOL, Harry, you gave me some good advice re: arguing with E about this stuff.

E,

One more and Ill take my own advice and let it drop.

Here is a pic of my Mother and the kids she taught in a one room country schoolhouse; probably from sometime in the late 30s. These kids were on the farm and probably ate a diet that the government in all their wisdom said was sooooo wrong. "Hey, we need a food group chart to show people how to eat healthy. Those people back in the day ate way to much red meat, fat, eggs, whole milk, etc and we have to fix that".

Anyway FWIW, and sometimes the obvious is worth more than a little. Compare the kids of yesteryear and their horrible diet with many of those today. I know, I know there is nothing scientific about a sample of one.



Wonder where in the class these kids Doctor graduated? Not sure, but I'm thinking if only obviously they had a better food group chart.

Oh yea, some weights earlier and now the rower.

Not to mention the fact (already mentioned) that anthropologists have documented a few different bad things that happened to humans when we switched from a hunter/gatherer diet to an agricultural diet using grains as staples: shorter life expectancy, smaller stature, and weaker.

Ask a veterinarian whether dogs are better off eating food loaded with grains or without it. The answer is without, and the reason is "because they didn't evolve eating grains."

Well guess what. Neither did humans.

I was going to mention the Dog food analogy but forgot. The new theory of today is to feed your Dog a meat based product with limited corn content for the very reason you mentioned.

Yup, just talked to my vet about that. Guess where he graduated in his class?

Did cardio today, and then 3 miles with the dog, off-trail, in crunchy snow.

You guys had me go back and look in my book where I record everything and your right I didnt do Murph in 27 it was 28:15 my bad. Im sure I couldnt repeat it!

My mother graduated high school in 1940. She once told me she had only one classmate who was obese. Just the one.

They all ate potatoes and wheat, as well as red meat and dairy.

There is more to this than what is being discussed presently. No doubt my Mother and her Parents also ate a fair amount of potatoes and wheat.

However, the one aspect that was definitely different in their time was much of their food was home made. From bread to pies to ice cream. Their canned foods came out of their own kitchen. Preservatives in their food was negligible
for the most part. Same with milk.

The difference, from then and now, is, in a word, fructose. Or rather the lack therof. The link below is an hour and a half lecture by an endocrinologist:

http://www.youtube.com/watch?v=dBnniua6-oM

Gluten (wheat), or too much of it, is certainly a concern:

http://www.medscape.com/viewarticle/819232

I don't know if you'll have to register with medscape to view the last link.

Only had time last night to go half way thru the first link. Some good stuff, thanks for posting. Will finish it up this evening.

Totals for the week ending 2/9/14

Workouts: 3 runs for 12 miles, 1 elliptical workout with pull-up sets at the end, 1 hike in pretty deep snow, swam 500 yards
Diet: 5.0 of 7.0 Clean Eating days

All in all another good week. No injuries of any sort. Starting to feel the holiday blahs melt away and the workouts are becoming fun again. Hopefully when the ice and snow melt off the trails I'll be ready to get on them.

Will

I agree. But I would add one more thing that was different. Fewer daily calories. During the 20s and 30s, people didn't have the money to buy so many snacks. Finding the cash money for a single candy bar was a challenge, for many children.

Additionally, their parents were not obese, for the most part. And their grandparents weren't, either.

My grandparents lived into the post-WWII era, and I knew three of them personally.

My dad was a WWII vet and grew up during the depression on a farm in eastern VA. I remember one time I complained about our school lunches.

Then he told me what he would typically have (or not have) for lunch at his one-room school that had grades 1-12. I never complained again.

Well here goes. My week consisted of 50 sit ups and 45 push ups every morning but Saturday when I went to the Y and did a 45 min elliptical and about half hour of machine weights. Been too darn cold here to run (highs around 0 just dont get me motivated enough).

Can I count hauling lumber? Cuz I got a full workout of that yesterday as well. All in all, a decent week of workouts, but not great. Eating was okay. No weight loss, no injuries. For a cold week in Feb, I guess I will take it. My stomach muscles are definitely stronger.

I do have a question. I, almost exclusively, drink water. A little milk, no alcohol to speak of and a Gatorade a few times a year is about it. However, sometimes I just need something other than water. I have started drinking V8 Fushion which is 100% veggie and fruit juice. I also have other kinds of 100% juice from time to time. Usually no more than 1 can a day. I like that it should be fairly healthy, but lament that they go down fast and there is 150 calories of intake.

My fruit and veggie diet is adequate I believe. Is anything wrong with drinking juice? What is too much?

Juice is really bad idea, and one of Jack Lallane's few mistakes. When all that sugar hits your bloodstream, you get an insulin spike and a lot of it gets stored as fat. After a workout, a little sugar is okay as it replentishes glycogen stores and aids recovery.

I suggest you look for some sort of drink that is sweetened with Stevia, as that is a natural herb.

That link from that endocrinologist's lecture I posted is about how fructose has resulted in lard-azz nation. Wanna guess what they sweeten all those drinks with?

No fructose in these juices, though.

Then for every four grams of carbohydrate, you need to consume three grams of fat and three grams of protein.

If you're not gaining weight from the juice and it's 100% juice don't worry about it. If you're trying to lose weight then it could be cut out. I drink a lot of vegetable juice, apple juice, and orange juice (but I'm not trying to lose weight).

I try to stick to tomato juice, to avoid the sugar.

Guys, this is not what I wanted to hear! I really like them. Here is the ingredient label:

100% juice
reconstituted veg juice blend (water, sweet pottoes, purple carrots, tomatoes, carrots), recon fruit juices (water, apples, white grapes, pomegranates, and blueberries), less than 2% of malic acid, vit c, vit e.
150 calories

Don't sweat the little stuff. That would be my input. A glass of juice like that would seem to fit into a healthy diet pretty easily if you ask me.

Could it be overdone? Sure. But if you aren't gaining weight and aren't looking to cut? I'd say carry on.

Will

Chest-back weight circuit. 20 min walk and rower 30.

Not exactly a health drink but when I need something other than water I mix a little unsweetened Kool Aid(grape, strawberry, lemon or orange), Truvia to sweeten, and ice. No calories and takes care of my sweet tooth.

Right now I'm on a stationary bike as many days a week as I can. My Concept II Rower finally proved too much for my ailing back and I had to quit rowing after 30 years. Several dog walks a day as well.

Also, got the book Wheat Belly for Christmas. Quit wheat about 3 weeks ago. Feeling better and a little lighter. My whole digestive system is working better. I still eat carbos that make it hard to lose weight like rice and potatoes but eat them early in the day.

CrossFit 3-4 days a week. Heavy lifting 1x weekly. Rest. Sleep nine hours daily.
Age 64. Weight 180. 9% body fat. 5-7.

Lower body/core yesterday, upper body today. Ho-hum. Been eating right.

I'm going to jump into this with the hopes that it might help my consistency.
I am 56, at 184 lbs and would like to get to 172-175 by May.

Sunday we took the dogs for a 12 mile trail run/hike.

Yesterday 30 minutes of yoga in hopes of loosening a grumpy hamstring.

Today lower body, core and a set of push-ups.

Eating has been clean.

Ed, how many pushups are you doing?

Did the previous video workout again along with 15miles on the spinner.

I've been unmotivated since last fall but I'm hoping this will help change that. I'm 51 years old, have shrunk to about 5'9" and probably weigh about 180 right now with 16% body fat. I'm hoping to get back down to around 170 and 11% body fat.

I walked for 8 miles on Sunday and got 50 minutes of hard elliptical in today burning about 730 real calories.

Berettaman,

Not many. Both my shoulders are pretty well shot from too many years in construction doing things by myself that I should have had help with.
Around 30 honest push-ups is about my max.

Are those really push-ups, in the classical sense?

Yes, I do them while wearing a backpack loaded with axes

All Swedish I hope. This is how I like to do pushups:

They were all Swedish until I got my US made Velvicut.

Wearing Capri pants?

No workouts for the past week. Spent it in AZ trying to keep up with a pard who's a walking machine. He pretty much ascribes Dog Hunter's way of getting/staying in shape.

Today:
Warmup
Dynamic stretches and jumping jack-ish stuff

Strength:
Deadlift
10-6-4-2
225-275-295-315

WOD:
Every Minute on the Minute ("Death By") for 15mins; same number of reps as minutes. 1 min=1 rep each, 2 min=2 reps each.
Deadlift 225#
Burpee
Handstand Pushup

I completed round 5 and was 1 rep short of completing round 6. Spent the rest of the time doing rounds of 4.

One thing that my recent trip to AZ showed me is that what I'm doing is helping. I could go longer and recover faster than the last time I hunted like this. It also showed me that gym training really doesn't work on strengthing the ankles/lower legs for walking over rocky, uneven ground. That and my hip flexors need work. Calves/ankles/hips were sore after two days, but better by day 4.

Why not? They obviously work for that guy:

Today: 30 minutes on a spin bike; warm up a few sprints to get the heart rate up then a series of 1 minute jump sprints followed by 45 second recovery, ended with a 5 minute standing climb at max tension. Also upper body, core stretching and rolling.
Ate clean yesterday about to eat egg salad and fruit for the 1st meal of the day.

5.5mile fast hike thru a local park with Toby.

Those aren't real pushups because they aren't KIPPING PUSHUPS (not sure that's possible, but give some level 1 crossfit coach a few days...they'll find a way to kip it)

Hey douche pump, why don't you go handle the situation involving your bogus camera in the Classifieds instead of dissing on exercise methods?

Tanner

lol I wouldn't know. I don't "murph", "Isabel", "caroline", "bubba", or whatever else crossfitters name their "workouts". I don't WOD, I don't kip, and I'm not apart of a cult.

If I ever look like Greg Glassman (pot bellied), I'll start doing crossfit. Until then I stick with relying on my own phys exercise knowledge and designing my own workouts.

That's what this thread is all about, what does your workout look like.

I did 10,000 snow shovel curls today. Considering I'm having shoulder surgery next Thursday, it wasn't altogether pleasant.




I also had two bowls of chili afterwards. It had lots of beans. Beans are good for you.

Dang snubbie, that's a funny looking snow shovel, you all must not get to use those much.

Good luck with the surgery and recovery.

Hope all goes well with the shoulder patch.

Arms and 35minutes on the Concept2.

Thanks for the well wishes. Hoping for a quick recovery and back to full use asap.
In the meantime, I continue to jog, squat, lunge, and the last couple of days, hike uphill over and over through snow after riding down in a sled with my little girl.

smokepole, that's a funny looking snow shovel? Heck, what do we know about snow shovels down here? Like you said, I only use it once or twice a year for snow. It's a darn fine tool for shoveling and spreading mulch in the summer though!

BTW smokepole, I had to run to town the other day when they called off school early, and run a few errands while I was out. As I headed out I grabbed a camo jacket and threw it on.

I went to town in camo and I thought about you.

Goober. Next thing you know, you'll be watching.Duck Dynasty.

Warmup:
Jogging, hopping, and dynamic stretches

Workout:
Partner's Day for Valentine's Day

#1.
3 Rounds
Row 1000m
Fat bar hold - 135#
Rower must stop when the bar is set down by the partner

#2.
Box Over Burpees with 35# in each hand -50 Reps (per team)

#3.
50 weighted pushups - 50 Reps (per team)

Our time was 30mins on the dot.

PS- I really hate phoucing burpees

Goober? Ha! You would have been proud of me!

Point, please describe a "fat bar hold".

That box-over burpees is a killer workout and REALLY applicable to carrying a heavy pack in steep terrain.

Everyone should find this very enlightening.

http://www.bettermovement.org/2012/use-or-lose-looks-like/

Amazing and scary.

They make barbells that are fatter through the handle, but we just wrapped ours with small towels to make them fat. Loaded 'em to 135# and held them the same as if finishing a deadlift.

Got it, thanks. Mark Twight does a similar workout he calls "Tailpipe" where one guy is hold a pair of kettlebells in the rack position while his buddy rows 500m.

Chest, back and arms circuit. Wall throw sit-ups. 2.5foot box jump circuit.

11miles of interval on the spinner.

Scary is right!

Yeah it's scary, 'cause they sliced up those legs just like hams!

1 hour 50 minute wood hike with 6-8 inches of snow.

Poor Toby's balls were iced up. Not the first time. Not sure how he does it or why he is so excited to go. He is a hell of a lot tougher than I.

I never realized MRI's were so dangerous.

That "slice" on the 70yo tri-dude still looks pretty scrawny, I wonder what he can squat?

got a break from my situp/pushup workout the last 2 days and went to the Y. I really like one of the machines where you bend over and then push back with your back. Really helps your lower back. of course, i overdid it and am paying big time today though.

Good workouts and not bad eating. the last few days have been good. And I will say, my daughter asked me if I wanted a chocolate candy and I thought of this thread and said no! So if I wouldnt have found this stupid thread, I would have enjoyed a great piece of candy!!!

Did lower body/core yesterday morning, and a 3-mile walk in the afternoon. Gorgeous weather here.

Lol, glad to hear it Berretaman. I've passed on a few snacks myself since we starting posting to this thread.

Had a pretty good week. Fighting a sinus infection now so I may be a little light this week. We'll see. Anyway the recovery is improving and I'm feeling stronger in my runs. Slowly making my way back into shape.

Workouts: 3 runs for 13 miles, 1 elliptical workout w/pull-ups, 1 swimming session.
Diet: 5.5 of 7.0 clean eating days.

Will

Yesterday, almost 2 hour hike with the dogs in drifted snow and ice.
This morning, 3 mile run, core and push-ups.

Warmup:
20# Med Ball Squat Cleans - 50 Reps

Strength:
Squat Cleans
16-12-10
95#-105#-105#

Workout:
"Klepto"
4 rounds of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 105 pounds

28:34

That was a hard workout. And I still and really, really hate burpees.

Not sure if the workouts are getting easier, but I do notice I am recovering much faster.

my fancy workout at the Y gave me back spasms something fierce today so I am taking the day off.

"Being unable to workout tommorrow, because of today's workout, is not in line with our training goals." Guard Dog.

Point, why all the squat cleans with that light of a weight? Seems like power cleans would produce more explosive strength.

Are you talking about the workout or the warmup/strength portion? I'll assume the latter, but all I can say is that is what they told me to do. I think the reason might be in that we really had gone over squat clean form since the on-ramp class and they wanted us to re-familiarize ourselves with the movement.

If you are talking about the workout, it's because my front rack sucks. It's just been in the past month that I've felt comfortable with any sort of weight in the front rack. The 105# I did for the workout was hard enough considering every thing else. I'd guess the RX'd weight of 145# would be close to my 1-3 rep max.

Just in case anyone is running short on time you might try Jordan Burrough's little finishing workout (3 sets x 30 sec each). Jordan is NCAA and Olympic wrestling champ from Univ of Nebraska. He wraps up his training days with this:

http://www.youtube.com/watch?v=S_cSa9OgVGs&noredirect=1

Go slow and build a foundation. Glad to see you are still at it.

30 minute treadmill run and 30 minute on the rower.

For just training the movement that makes sense. I'm a garage crossfitter and I have a neck issue that precludes my being able to overhead squat, but I can front squat with no problem. I front squatted 225lb about a year ago, which is typically about all my right knee will allow me to low-bar back squat.

Since I can't do overhead squats that precludes my being able to do heavy snatches so I just clean and jerk, power clean, and power snatch. Rippetoe is of the opinion that that is all that is required for general athleticism and GPP.

Today

8 rounds
Backward over head throw 40lb bag 25 yards
Sprint 25 yards up and back

12 rounds
Squat 2 reps at 70% 1RM-I used 195
30 sec. As hard as you can on airdyne bike

3x5 close grip bench

Gotcha. I joined a box at the beginning of the year after doing it with the same group as much as possible at the Y for about the last year. The right gear/facilities sure to make things nicer. Last time we did heavish front squats I did 205# for a set of 3. I'm hoping to had 50+ to that by the end of the summer as I'm finally getting confortable with position. I have the strength (I've zurcher squatted 305#), just couldn't seem to do it without nearly breaking my wrists prior.

As my hunt last week in AZ showed me, and I mentioned prior in this thread, the gym has helped except for my lower leg/ankle stability/strength. Any suggestions of what to do to make that better?

My previous job had me walking over rough/rocky ground quite often, especially in the summer, and I never seemed to have a problem. I didn't hurt myself, but was more sore than I remember being in my calves/ankles.

Minimal shoes for starters. Some like Five Fingers, I hate 'em. New Balance MT20's for workouts and New Balance 730's for anything over 800m. I added an insole inside the 730's.

Getting on one of those Stairmaster Step Mills (looks like a section of an escalator) and DO NOT hold onto the handrail will develop a lot of lower leg strength/endurance.

Don't even think about running in minimal shoes until you've got POSE running form nailed down. It is easier to learn running fast than slow. The Crossfit Rx for running is:
1) Form first
2) Run short/hard
3) Finally add distance

If you are doing it right your lower leg will be smoked after a run. Over do it and you won't be able to walk the next day.

Yep, go minimal on the shoes and barefoot whenever possible. A great exercise for the ankles/shins uses 5Lb plates. Attach a strap of some type, duct tape works, sticky to sticky side so you can slide it onto your feet just above the arch so the plate is centered right at the ball of your foot.

Sit at the end of your bed with the plates on your feet so your feet just hang out over the edge of the bed to allow full movement. Now rotate right, left, up, down etc to work the ankles and shin muscles. Be warned, start easy and take your time working up to whatever desired reps. you are shooting for. It's easy to work it too hard early, causing much soreness in the shins, ankle muscles etc and even possibly shin splint type issues so easy does it in the beginning

I had a really bad ankle sprain a few years ago, and ended up doing physical therapy in order to be ready for hunting season.

The exercise that helped the most for my ankle was:
Stand (barefoot) on one foot for up to a minute, then switch feet. If you can do that, make things more difficult. Close your eyes. Do something to distract yourself - toss a ball from one hand and catch it in the other. Stand on the ball of your foot - tiptoe, one leg squat, etc. Anything that distracts your focus will make balancing more difficult, and that will make your lower leg work harder.

The PT place had one of those balance balls that was also helpful, but I was surprised how much just working on one foot balance worked everything around the ankle. I noticed muscles firing that I never thought about before.

Do as much hiking/training as is practical with footwear that does not support your ankle. Be careful and do not injure yourself.

Appreciate it the tips/suggestions! I'll start on some of those. The plates and one legged stuff I can do at home. No longer have access to a Stepmill.

I'm slowly progressing to "flat" shoes. My current workout shoes only have a 4mm drop (Brooks).

Warmup:
Dynamic Stretching and Calisthenics

Strength:
Deadlift (goal of 75% of 1 rep max)
5-5-5-5-5
225-275-275-275-275

Workout:
21-15-9 for time
Deadlift 225#
Pullups

6:24

I substituted jumping pullups as I can't do A pullup. Need to work on my deadlift as I should be able to do more weight easier. I can squat that weight for those reps easier than I can deadlift it.

Pointer, I have nerve damage in my lower leg, and that affects strength and balance so I work the lower legs a lot. I think the best thing is hiking off-trail and at different angles, uphill, side-hilling both ways, downhill, etc., especially with a pack.

In the gym, I do a variation of skaters for side-to-side strength/stability. The variation is, don't stay in one place like you see in videos, jump a little forward each time. And don't be content to just hop a little, give it all you've got, concentrate on landing smoothly and holding the position for a second or two before you launch into the next jump.

Also, one-legged box jumps on a low box, concentrating on holding your position with a smooth landing.

For balance and stability, you can do a lot of different one-legged exercises on an unstable surface (BOSU ball or air cushion) or just on the floor. Start on the floor with a fairly heavy kettle bell or medicine ball in both hands at waist level, standing on one leg slightly bent. Bend down and touch the ball to the top of your foot, and push the off leg straight out behind you; then lift the ball and straighten up. Adjust the weight so you can do 10-15 reps at a time before your leg fatigues. Then work up to lifting the ball overhead with each rep (better balance needed), you'll probably have to drop down in weight for that.

Stand on one leg on the BOSU ball with the flat surface up. Have someone toss you a light medicine ball (not straight at you every time, they should knock you a little off-balance) for 60 seconds or until you can't any more. Do a few sets and your calves will be burning.

Stand on one leg on the BOSU, extend the off-leg straight out behind with your body as close to horizontal as possible, and do dumbell flies for your shoulders.

This one is guaranteed to burn your calves and works front-to-back stability and balance--stand on one leg on the BOSU and push your toe down until the front edge touches the floor; hold for a second then rotate your ankle backward until the back edge touches and hold for a second. Work up until you can do 20 at a time. You'll probably need a wet paper towel to wipe off the flat surface of the BOSU and the bottom of your shoe to keep from sliding around.

Last, this is another guaranteed to burn your calves. Jog backward on an inclined treadmill at 15%. I do this in 30-40 second intervals at about 3.6-3.8 mph, it doesn't take much speed to jog backward. After 30-40 seconds my calves are burning so I just turn around and walk forward at a slower speed to recover for two minutes, then go again. Best thing is, if you keep it up for 20-30 minutes you're getting both cardio and a calf-burning workout that is about as close as you can get in a gym to walking downhill.

Been attending the gym consistently 5x per week since I got back from a business trip where I ate way too much and did too little.

Today was...mixed:

Warmup
-
Work squat clean to 1RM, I made 125K, a 4K pr.
-
10 minutes, every minute on the minute:
2x squat clean @ 100K
-
AMRAP in 8min:
3x 95lb thruster
3x chest to bar pullup
6x 95lb thruster
6x chest to bar pullup
9x 95lb thruster
9x chest to bar pullup
and so on...I finished the round of 12 because I suck at both movements and at breathing. My lifting partner nearly finished the round of 18!

My strength is decent, and generally improving. I continue to suck at intense metcons. I need to keep focused on eating decent to keep trimming off weight, and push harder during metcons.

Arms and legs circuit. 30minutes rower.

Yeah, but do you own any 1/4 inch rifles?

cardio for me today.

Pointer
Who is doing your WOD programming?
You are following a strength bias routine. Your strength portion is also usually in your metcon which is not always a good idea. Take a look at Invictus or Black Box for good ideas.

I think Pointer has joined a Crossfit Box. His workouts do sound like Crossfit Football.

TAK was correct. I joined a Crossfit gym at the beginning of the year. I do what ever the coaches tell me to with as little of whining as possible. That said, I'm sure we'll incorporate a bunch more running once the weather allows it. The head cheese likes to run; former 400m runner. Thanks for the suggestions, I'll look into those.

That said, today's workout...

Back Squat
3-3-3-3-3-3-3
225-275-315-335(f)-335(f)-315-315(f)

315# was definitely max today, which was a real pisser for me. I know I can do more and was hoping to get 335# today. My lower/mid back is sore/tired from the deadlifts yesterday so that didn't help. I really should have done better today. GRRRRR....

I really did not try and overdo it at the Y, but my back has been horrible for 3 days now. I hope it isnt a kidney stone.....it feels not quite like I hurt my back. Getting a wee bit better so I did some pushups which was fine.

For lower leg strength....walk some sidehills. Doesnt take long before you feel it and a ditch will work.

You probably gave yourself a killer case of tendonitis where the spinae erectus muscles insert on your pelvic rim. I did the same thing trying to set a 500m PR on a Concept II rower about a year ago. It took 6 weeks and about a dozen chiro visits to get over it.

I've had some lower back issues off and on in the same location as TAK describes.

I go to a sports medicine DPT and he uses trigger point dry needling, usually works in one session:

http://www.resultsphysiotherapy.com/wp-content/uploads/2012/04/trigger-point-dry-needling.pdf

Antibiotics have the sinus infection on the way out. Felt so good today I went out and ran 5 miles. It felt good to be able to breathe again.

Will

Changed it up today, did lower body/core but started with a warm-up and then 30 minutes of sprints. Forward, backward, cariocas, and some skaters mixed in. felt great.

Same old: Weights/Concept2, but threw in a bunch of stretching.

Sore today. I need to do sprints more often.

Sprints will get you when you stay away from them for awhile.

Today good arm and leg weight workout and then Spinner for 50minutes.

Have had a nagging what appeared to be a hip problem since I ran a half back in May. Docs looked at this and then that. X-rays and then MRIs of the hip: Clean with minimal arthritis. Final diagnosis, after almost a year? Tore a muscle in my azz!!!! Glutes to the Docs. Could be worse. PT exercises for the last week and it is the best it has felt in sometime, but not close to 100%. The PT guy says plan on making the exercises a part of my routine if I want to keep it at bay.

Tore yer ass up, eh? I'm going back to the ortho next week. It's looking more like I'm gonna need rotator cuff surgery. Only question is whether I can wait until after hunting season.

Good luck with the Ortho Doc. How much dedicated, intensive PT have you done? Hoping it is more than a little in that it can make a major difference if things are not completely ruined.

This. I had my left rotator cuff repaired 5yrs ago. I got stuck with an occupational therapist (they do arms/hands). They are primarily concerned with getting granny able to wipe her own azz, at that point they call it good. I still had markedly reduced range of motion in my shoulder nearly a year later. I eased back into my garage Crossfit program. The strength came back pretty fast but it was over a year before I could do dips. I kept putting as heavy of a barbell over my head as often as I could manage. My Appley's "Scratch Test" is normal now, and the same as my right shoulder.

I got stuck with an OT because I didn't know better and because it is abnormal for a man my age to be able to do what I can do. Don't allow yourself to get short-changed.

I've been doing PT and strengthening exercises for the shoulder since the partial tear was diagnosed in 2003. At that time, the surgeon recommended surgery but I opted for PT and it's worked up until now. The surgeon said the tear actually appeared to have healed some. But now It's so sore that it interferes with daily life. Cortisone killed the pain temporarily. Sudden moves will send a sharp pain through it, as will a lot of other movements.

The surgeon is the team doctor for the Broncos and I see professional, collegiate, and high school athletes in the clinic getting PT all the time, so I'm pretty sure they take rehab beyond being able to wipe your ass.

If I'm going to get surgery, I'm going to get it sooner, rather than later so that I can heal up and get on with it. The later in life you wait, the harder it is to bounce back.

Sounds like you have done your part. Your surgeon obviously knows their stuff.

3mile walk with Toby at a good clip. Even thru in a little jogging. Hip seems to be coming along.

I took my dog out too, we're up .in the mtns. The trail was steep in places, icy the whole way. Got up to about 9500 and turned back at the point where it got steep enough that I knew I'd be busting my butt on the way down if I kept going. The dog wasn't even having fun, snow's so deep he couldn't go off-trail.

Warmup:
3 mins of kettlebell work (swings, snatches, etc)- I used 1 35# KB.

Workout:
For time and max load
Snatch - 5 reps - 115#
Russian KB swings - 30 reps - 35#
Goblet Squats - 31 reps - 35#
KB Clean & Jerk - 32reps - 35#
Clean & Jerk - 5 reps - 135#
6:34

I was very happy with my time, but would like to increase the weight on the snatches and C&Js. The 3 middle KB exercises were to be done unbroken and all were done with 2 35# KBs. I didn't quite get that, but I did complete the swings and goblet squats unbroken and only set the KBs for about 5 sec between exercises. The KB clean & jerks I made set them down at 10, 17, 23, and 27. I was quite winded by then and my grip was shot.

Slowly but surely things are getting better.

Did cardio today, 35 minutes of intervals on the stair machine, 5 minute cool-down on the treadmill, some stretching, then 20 minuts of sprints, outdoors on artificial turf, it was sunny and 60!! Forward, backward, cariocas, and sometimes switching from one to the other mid-way. Plus some shuttle runs. I'm gonna be sore tomorrow.

if nothing else, this thread has made me switch some things up and not fall into a rut with the routines, which is easy to do. Thanks for that, Penguin1

Chest and arms weight circuit. And guess what? Concept2!!!! Imagine that.

Actually, I'm looking forward to some of that 60 stuff when it will be more conducive to going outside. Not all that bad around here temp wise, but the mud is everywhere when you get off pavement Toby brings more than I like back with him.

I HATE PA winters! Go 4-500 miles north or south and you pretty much know what to expect. Not there though. I've seen ice two inches thick on the sidewalks there.

Pittsburgh has some strange weather compared to the rest of the State. Something to do with the surrounding mountain ranges.

East and West-and not all that far-of us often get pounded with snow and we only get a couple inches.

Warmup:
Relay races with animal movements (ie bear crawls, crab walks, etc)

Skill:
Worked on chest to bar pullups

Workout:
AMRAP in 17 mins
Chest to bar pullups - 5 reps
Burpees - 10 reps
Squats - 15 reps
Jumping Jack Burpees - 20 Reps
Situps - 25 Reps

I completed 2+ rounds. Burpees absolutely suck the life out of me. I wasn't quite able to get my chest to the bar, even with a band, on the pullups, but I'm getting closer. Good workout, but I can see that I have LOTS to work on. I am able to recover much faster/better now after a workout, which is nice as my gas tank's not all that impressive. My gut is though!

PS- I absolutely, teetotally hate phoucing burpees of any type.

Had another good week. Sprinkled a bit of hill training into the mix this week and my achilles let me know about it, but no damage just the normal strain of not doing it for a while.

Workouts: 3 runs for 11 miles, 1 elliptical session, 1 swimming session, and several pullup sets over the week
Diet: 5.0 of 7.0 clean eating days

Could stand to clean up the diet a bit more. But all in all a good week. Getting closer to the hills/threshold/long run cycle I am shooting for. Swimming is still rough around the edges. Pullups are progressing nicely.

Will

Pointer
I am a big CrossFit fan. I have been doing it for nearly four years. It is not about the amount of weight. The group environment is very motivating and competitive. That is great and not so great. The quality of coaching varies as does the willingness of men to listen. Have you noticed that women bring less ego to the workouts? They keep progressing but many men get in their own way. Those men get injured because they never get the foundation movements.

The order is ... FORM mastered first, then increase intensity ( number of movements in a given time ) and last increase load ( the amount of weight ) . Guys just about always want to load up before they have mastered the movements. CF is comprised of many very technical and difficult movements. Get those dialed in first. Best to you.

RinB- Thanks for the comments and perspective. I lightly dabbled with Crossfit on my own for a few years and then a bit more with a group at the Y for the past year. It's only been since the beginning of the year that I joined an actual Crossfit gym. That said, I agree with all you posted. I will keep your advice/precautions in mind as I could easily "get in my own way".

Have you found that for some movements that improved form is directly correlated to immediate improvement in intensity/load? Referring to Monday's workout, I do think if I could get better form for snatch/clean & jerk that the weight would quickly/easily also go up. It did for my front squat once I finally figured out a more proper front rack position.

30minutes on a Nordic Track and 30minutes jogging on a treadmill.

Warmup:
Passthroughs and Burgener

Skill:
Bear Complex - 1 rep is comprised of doing the following:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Workout:
3 mins - Bear Complex - 135#
1 min Rest
3 mins - Pushups
1 min Rest
3 mins - Row for calories.

My total score was 102. I did 8 'Bears', 34 pushups, and 60cals on the rower. My pushups should be lots better, but I'm fat enough that any bodyweight exercise sucks. Pretty happy with my others. Could have maybe went a bit faster with the Bears.

PS- Glad I didn't have to do any burpees and yes I still hate them.

Did lower body/core yesterday. Had to go a little easy, felt sore from sprints the previous day. Sore and old.

I don't feel old, just sore someplace all the time.

Celebrex and Motrin are my new best friends.

Addition:

Look on the sunny side. There is and will be worse than sore.

Here you go. This one always picks me up when I feeling a little down.

thanks Harry, I think I just over-did the sprints a little. Something about sudden starts/stops when you haven't done that in a while. Love the Van, just dusted off my Tupelo Honey CD for our drive up to the mountains this past weekend, now I've got to keep an eye on it or my son will want to 'borrow' it for a while......

In my 60s. Now it is heart, lungs, legs and back with some upper body stuff thrown in. I use a heart monitor and walk with an uphill componet, it is easier to maintain the target heart rate. Deadlifts for back and legs. I seldom go into the 300# range anymore. Snatches are for fast twitch muscles and it forces one to arch your back. Bad form and the weight comes down. Im just learning the snatch so I go really light. Just when I think I'm doing great the Crossfit Chicks arrive .

Previous video workout and 35minute interval on treadmill.

Tupelo Honey is one of my favorites...

Enjoy reading the WO's here. I need to start posting.

Didn't get to box today so I thought I'd do something different, off the cuff cardio:

1/4 mile jog from house
2 40 yard sprints just striding
12 40 yard sprints HARD
1/4 mile jog back to the house
Didn't time my rest periods but they were fairly short, it was 14:49 total time from house to back.
15 minutes on the elliptical, highest level, highest incline, switch direction every 2.5 minutes, 4 of last 5 minutes switch direction every minute, last minute switch every 30 seconds.

I went to the ortho today, gonna put off shoulder surgery until after hunting season. Hunting season is in September and the rehab takes 6 months so that's cutting it too close. Did upper body workout today.

I kind of thought you would be cutting it close. Hoping it doesn't get any worse.

Probably don't have to tell you, but be careful with your workouts. Hard to do the weights and not stress the shoulder.

I pay close attention to that, I've cut out a few things altogether, cut back on weight with others. I had a cortisone shot 6 weeks ago, that really helped but has mostly worn off. The pain is not as bad as it was before the shot though. I can do things now that I couldn't before the shot. Doc says if I want to, I can get another shot a few weeks before the season.

But yes, I let pain be my guide. Shoulder feels great right now, and I did upper body yesterday evening. That's progress.

10 Min AMRAP (reps)
30 double unders
15 Snatches - 75#

I got in 135 reps. More was possible if I didn't mess up on the double unders. It probably takes me 100 'skips' to get to 30 double unders. The snatches were easy, except that I had no O2 from the DUs...grin.

I went shed hunting, then drank a 12 pack of PBR after..how am I doing ?

Yesterday was

Warmup with snatches.

Circuit 4 times:
Hang Cleans
Front Squats
DB Bench
DB Row
1 minute rest

Circuit 3 times:
Pullups
Dips
Side bends
30 seconds rest

Today is MMA, rest tomorrow.

Now that is my kind of workout! Sub in High Life and it'd be perfect...

Weights for arms and pull-ups. Worked with rubber tubed bands, planks, box step-ups, 12 pound ball throw sit-ups and 40minutes with treadmill intervals.

Harry, I gotta say, if I'm doing that kind of stuff when I'm 70, I'll be a happy man.

After hunting with Harry last fall I would say he is definitely in great shape. Have hunted with guys that were 20 years younger than him and he put them to shame. Don,t know if it is what he does or the fact that he does something but he is in fantastic shape for his age. Trying to talk him into hunting the mountains of West Virginia this fall with me. That would be a pretty good test.

You do just fine yourself on top of being a great guy to roam the wood with.

I used to fish over there (WV) and hunt in western VA, not too far away. I miss those mtns. Went back a few years ago, here are some pics to whet his appetite:








Here's one from the 80's:

I've tasted some of that country and like it more than a little. Ross will not have to twist my arm. But there are some Bird hunting trips planned and I'm not sure about the fit.

Monongahela NF:

From I think three years ago with a couple of the young Bucks that tolerate me.
Admittedly one of there Dads is a best hunting bud.

One of them took this one on that trip.





Then there was the year before:

Holy mackerel!!

The problem is in that area there are veeery few Deer.However, there are some giants in those hills. No shame in coming back in and saying you saw none. Last year work kept me from going and out of three guys they didn't see a Deer in three days.

Seeing two or three in a day is good. Cross paths with a Doe? Stay back and try to stick with her.

Did upper body yeterday.

Nothing but some PT stretching yesterday. Today, morning 3miles hike with Toby and off to work.

LOL, I'm heading out the door to go 3 with myToby, then kicking back later with a couple glasses of good red wine.........

Warmup/Skill:
Rowing form

Workout:
8 rounds for time
100m shuttle run
Row 500m

38:30

With only three rowers and 7 at the class, there was a bit of a log jam at the rowing station. That said, the wait/rest was greatly appreciated after a couple of rounds. Not sure if I would have had a much faster time or not. I tried to keep my row pace under 1:40 (per 500m), but was only able to do that for the first 4-5 rounds. I did keep it under 1:50 for all rounds, but that last one was tough to do so.

I've thought the same thing many times while perusing his posted workouts. Pretty impressive isn't it?

Will

Been hunting that national forest since I was a kid in junior high school. Some great places to hunt and some great scenery.

Hiking around on Cheat or Back Mountain (or a hundred others up there) can get your attention early in the morning on opening day.

Will

Those are some impressive rowing times. I'm happy when I can break 2min per 500m on repeats.

Thanks I think. I did have a decent break between 500's, so that helped. For some reason, even though I'm a tub of lard, I'm fairly efficient on a rower. I think it's the leg strength coupled with the tennis ball effect of my gut when I reset.

Chin-ups for arms intervaled with band stretching PT for the hip during work lunch break. The hospital provides us with a nice small gym that includes weights and various cardio machines.

30 minutes at home on the rower.

What does everyone think of a ketogenic diet? I have been on it about a month and half and have lost about 8lbs. I feel I am losing fat only, as I have gained strength and have never felt better in the gym.

For the Old Guys the above row times put me back on the machine. 3x500meter rows on 6.5. Took a two minute break between rows. Cut me a little slack here will ya on the breaks.

First: 2:28, Second: 2:23, Third: 2:12

Ketogenic diet is primarily used to try and control recurring epileptic seizures. It is not so much a diet, but a life style. Works by making the body burn fat, but how long can you stick with it? Big with the body builders before a competition, but even they don't stick with it long term.

If I remember correctly we were hunting around "Middle" mountain. S or SE of Glady, WV.

Warmup:
Dynamic stretches

Stength/Skill:
Overhead Squats
15-12-10
95#-105#-135#

Workout:
AMRAP (rounds) in 11 min:
75# Overhead Squat - 25 reps
Situps - 25 Reps

Completed 3 full rounds and 8 OHS on round 4. I did the first round of OHS unbroken, but had to break twice on the next two. Mostly due to my shoulders/upper back tiring and me losing form. I'm okay with the results and liked this workout.

Its the easiest diet I have ever been on.

so, what is the diet, what are you eating?

Goal: do at least a sprint triathlon but hopefully an Olympic by late August. Should put me in good shape for MT elk in Sept.

Just coming off of 6 months recovering from cancer treatments. Lost close to 40lbs and have gained about 10 back. Endurance is primary focus with rides on the trainer, swimming, and short runs. Runs are tough because I had a foot long blood clot in my left leg as a result of the cancer treatments. Simple exercised for strength training. Started two-a-days yesterday.

Diet - last few months was getting as many calories as possible. Now I'm starting to wean it down to 2000-2500 quality calories.

Except for the run, I think goals are attainable.

30minute treadmill and 30minute rower.

What do you weigh? Rowing is a lot like a horizontal power clean. Bigger guys have an advantage. I usually row with the fan set on four.

IIRC I rowed 500m in 1:39 last year and gave myself a killer case of tendonitis in my lower back in the process. Not gettin warm enough will bite you.

An interesting exercise on the rower is, AFTER GETTING REALLY WARM, seeing how hard you can pull with the erg set on watts, one pull

Currently 165, but prefer to be between 155 and 158.

Easy to maintain when I can run more, but the hip problem has slowed that down considerably.

Todays row was an easy run. Again on 6.5.

Good luck with your program Scott, and good luck on the hunt. That puts it all in perspective.

I did cardio yesterday, going to do lower body/core today.

Ok guys thought I'd chime in. Just back from a 3.25 mile run with some pretty steep hills. 70 pushups and some curls with a 25 lb. dumbbell . Run every other day rarely miss. Do 50-70 pushups every other day as well. Have been keeping track for 2014 on the pushups this makes 1640 so far. Since I am 5' 11" and weigh 140 running is what I do best. Will start doing 400 meter intervals on the high school track when the weather breaks. Maybe do a couple 5k road races this spring to see how I hold up in my age group.

Welcome aboard!!!!

Today did delts and biceps evolution circuit along with 14 miles on the Spinner.

Didn't say it wouldn't work. How many carbs are you allowed per day on your particular ketogenic diet? Normal is 40 to 50 carbs per day.

Didn't say it wouldn't work. How many carbs are you allowed per day on your particular ketogenic diet? Normal is 40 to 50 carbs per day.

Ketogenic diet.

Works great. Problem for me is I like more than 50 carbs per day.

http://www.theketogenicdiet.org/what-is-the-ketogenic-diet/

I've read about it, just curious how he gets there, what he eats specifically.

I try to limit my carbs to 30 net or less per day.
I eat mostly eggs, cheese,fish poultry, steak. For veggies I eat green beans, broccoli, cauliflower, cucumbers, tomatoes, and lettuce. I also only use olive oil and butter. for cooking.
I don't know watch calories at all, but rather eat till I am full.
I lift three days a week with two 1 hour sessions of cardio per week.

Gracias.

Before I left for SHOT (January 12) I was 230. I'm sure I put on a few at the Las Vegas buffets, but 230 was the last time I weighed myself before going ketogenic.

This morning I was 202.4. The first fifteen came off pretty danged fast, and then slow-but-steady I continue to trim down.

I have re-introduced limited amounts of high-quality carbs (brown rice), but at this point, I want to see 199 and then experiment with how many good carbs I can eat and maintain 200-ish.

Ankle surgery last summer really affected my mobility and limited my hunting season, and I put on some pounds! I am gearing up for a great summer and fall this year, and the weight came off MUCH faster than I anticipated going ketogenic (Atkins).

Ketogenic works for me.

Keep up the good work. I dropped down to below 200 for the first time in many years around 2 years ago, and have managed to keep it off. I was only at 210 though. I still avoid most carbs but not my big bowl of whole-grain cereal in the morning, no sugar of course. Or a glass or two of red after dinner.

You guys have willpower. Me? I could probably do it if they didn't make good chocolate. They do and like working out, I'm addicted.:)

Addition: Speaking of which, leaving to workout. It will be a leg and triceps evolution then home for 30minutes on the Nordic trak.

Who said anything about not eating chocolate? did upper body today, so far, the shoulder is holding up well.

Thanks for the well wishes Smokepole.

Realized Wednesday/Thursday that I'm not quite ready for two-a-day workouts. I'll back off a little until my endurance catches up with my desire to work out.

Go slow and win the race. You are an inspiration. Thanks!!!!


Tested the hip today on an outside jog. Made 3 miles relatively pain free. First time in 8 months. Sloooow it was, but fast is no longer the goal.

Heck, I realized that in high school, and nothing's changed since the!!,

Okay, I'll wade in at least on occasion.

I don't know nuttin about burpees, nerfees, dookies, whambams, clean eating, crossfits, etc etc. I'll leave that to the other guys.

After shoulder surgery two weeks ago. Still sore and able to only lightly use the shoulder. Some days I can feel effects of the "stuff" they put into me. Two rounds with Prednisone packs, anesthesia, nerve block, hydrocodone, etc, etc.
Coming off that junk just make a fella feel crappy.

So today, I fast walked/jogged 4 miles with 30 fast squats thrown in at the half way mark.

After two knee surgeries my "jogging" is slow and easy. Not racing the clock, just working the legs and heart/lungs.

So it's a start.

Good start, good luck getting back into it snubbie. I did a little training hike today, about 1500 vertical up to 10K. Trail was icy so I broke out my new (to me) crampons, worked like a champ, thanks Ed!!

Good start Snubbie. Watch the shoulder, no need to take a slip just yet and land wrong.

Went shooting today and had a hoooot in the warmer weather. Plan to do it again tomorrow. 30minutes on the rower this evening.

Here are a few pics from this weekend, did some hikes in elk country:

I'll eat really clean when I have to drop weight but even then I'd have trouble holding a single meal to less than 50 carbs.

Hiked about 2-2.5 hours today with a light (22lb) pack. Pushed harder on the uphill.

Yesterday:
Due to mishaps/sick kids had to workout at home with very little time so...

3 Rounds for time:
400m Run
10 Squats
15 Pushups
20 Situps
12:32

Today:
Warmup:
Jog 400m and dynamic stretching

Skill:
Rope Climbs (I sub in ladder pulls)

Workout:
This is a 'hero' workout done for fallen soldiers/police/firefighters etc.

"RJ"
5 rounds for time of:
Run 800 meters
6' ladder climb, 15 ascents
50 push-ups

58:24

This was a L O N G workout for me. But I do like mixing these in a bit as I feel they help you mentally for longer periods of work. Just like in Finding Nemo, "Just keep swimming, just keep swimming..."

Yesterday I started to do lower body, but tweaked a muscle in my calf doing sprints, so changed it up and did upper body. Going to take a few days off to let the calf heal.

Yesterday: Easy chest and leg with weights.

Today: Arms and Delts circuit evolution and 35 minutes on the Nordic Trak.

Big change in my routine, I'm switching to light beer in april as i have a fair to middlin chance at a mountain goat tag.

and I [bleep] hate light beer

Light beer is for wimmen.

Warmup:
Partner "junkyard dog"

Skill:
Box Jump quick releases

Workout:
AMRAP (reps) in 10 min
Front Rack Walking Lunges - 95# - 10 reps
24" Box Jumps - 15 reps
Squats - 20 reps

Score: 110

I have a feeling my legs, especially my hamstrings and arse, are going to be quite sore tomorrow.

Did cardio today, one hour of intervals including a five-minute cool-down at the halfway point and at the finish.

Great pics!!!!


45 minutes on the treadmill and 10 miles on the spinner.

Warmup:
3 rounds - 500m Row

Strength:
DB Shoulder Presses
10-15-20
25#-30#-35#

Workout:
5 rounds for time
Row 250M
30# DB Shoulder Press - 30 Reps

20:05

Harder and took longer than it looked on paper. Good workout though. I was happy with my time, but that's probably because rowing and shoulder press are about the only two things I'm relatively proficient at...

Leg machines and stretch bands for the hip. 30 minutes on the rower.

i did core/upper body today. Then had a couple glasses of red.

You like the Van man, ha!!!! Then pick-up "Still on Top". Best keep it away from you son.

Warmup:
None today. I don't really like to do them. Never have. I'm sure that'll change after I hurt myself.

Workout:
This was the plan...
8 minute AMRAP (reps):
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch

I ended up with 99 total reps, which is 9 reps into the 275# set. Fairly pleased. I have noticed I can recover much faster now than even 2mos ago. So I guess that's good...

When did that one come out? Pointer, your lists need wayyyy more detail to be believable........ Seriously though, good work!

Thanks...I think! It was largely a copy/paste job as I was too tired to type it all out.

Nice work there pointer! I did the other open workouts, but I'm sitting this one out. My lower back likes to complain, and I've got a 10k tomorrow morning which will give it all it can handle.

2008. A greatest hits 3 CD set.

Th PT people abused me today and then I went shooting.

Well, I hope she was good-lookin at least.......

One was, but the one grinding on my gluts with HIS elbow....

Thanks. I missed the second one burying an uncle. Good luck on the 10K. Generally the participants provide it, but where you live they should be lots of good 'scenery'!

Still buying disks, my kind of dinosuar!!

Guys, gimme your thoughts please, I fall apart every winter, nothing but sitting around and eating,

I need a indoor piece of equipment, I spent a few days this week at a motel which had an elliptical, I hopped on it, and it kicked my butt, just not used to it..

Which do you prefer, elliptical or treadmill?

Treadmill seems great for Cardio,

Elliptical seems great for Cardio and Legs,

I like the idea of the Elliptical for Mountain hunts.

Talk to me.

I'll throw my $02 in.

If you had to go with one or the other, I'd get a good treadmill that you can incline at a good angle (15%).

But I wouldn't go with one or the other or even both, because they're very similar in the benefits you'd derive.

My recommendation would be to join a gym and hire a good trainer for 2-3 sessions and follow his/her advice. Because cardio alone won't get you there, you need resistance training plus cardio, especially as you get older.

I hate all indoor hamster wheel devices.

I would rather walk outside in a thunderstorm but for us flatlanders who try to get in shape for mountain hunting I think the elliptical gives the most bang for your time spent on the stupid thing. It simulates hiking uphill better than a treadmill and especially when you don't have any real big long steep hills around your house since I would rather walk outside with a pack.

I would second smokepole's advice and do it at a gym. A good elliptical or treadmill is pricey and you don't have to house or look at the thing when not in use. Also the gym can do the maintenance.

If running 10K hurts your back, you really need to get someone to show you how to run, and most likely how to stand as well. Lumbar hyperextension is a biatch.

A used Precor 546 is a good machine. About 4K new, anything else or anything less is a total waste of money. World-class runners like Alberto Salazaar helped develop the Precor and it is the ONLY elliptical that has a stride that biomechanically approximates a runners stride.

If I were wealthy and had the room, I'd have the 546, a stepmill, and a Concept II rower. Since I'm a broke-azz, I'll make do with the rower, a Pendlay barbell and some bumper plates. The last two will do more to toughen your azz up than anything else, and that's a fact.

Kenneth, if you do go to the gym, check out the stair machines with moving stairs like an escalator. They will give you a better workout for climbing hills than either of the other two.

Just don't hold onto the handrails (it's beyond me why people do this, but most do) and push yourself. Do high-intensity interval training, it's better than just plodding along at a constant speed.

The contraption is called a stepmill, and not holding on to the rails is excellent advice. Daily use can be really hard on your knees, moreso for a short guy, as he will begin each step up from a more angled upper leg/more knee flexion.

Try intervals set at 60steps for "rest" and 80 for "work" for starters. Going more than a half-hour is a waste of time, IMO.

Shot SC clay again today and I am in a major, big time, monstrous slump. Whew it was bad. Probably should have worked out.

Anyway, something good happened today. The glut was essentially pain free. I could walk up two steps at a time and feel practically no pain. Pretty cool. PT has made a believer out of me. For those with a lingering workout injury-or pain from any injury-if possible don't leave a good PT program out of your recovery plan and give it time to work.

All in all a good day.

I did a mix of upper body and lower body today. It's Miller Time. With something other than Miller, of course.

Had a couple different Jameson's Saturday night, in celebration of all things Irish.

Addition: they also had a bottle of "Paddy". First time I had heard of it.

Warmup:
Irish jig through an agility ladder

Skill:
Handstand pushups and kipping pullups

Workout:
11min AMRAP
3 pullups
3 handstand pushups
3 ring dips

12 rounds

Being a tub o' lard, I had to substitute all of the exercises today. I jumped on the pullups, did the HSPU off a box, and jumped on the ring dips. Got a good workout in, but my score was obviously inflated because of this...

Motivation is low for me lately. Kinda did myself in with the 2x a days and no real weekend for rest. Last week I finally did some swim drills on Friday but nothing over the weekend though I did work on remodeling my basement. Hope to either run or ride tonight followed by some strength training.

Did you get stopped at a St. Patty's Day checkpoint again?

That was Saturday night...and I passed!

I'm a fan of elliptical machines for the low impact. There are a lot of good elliptical machines out there. I think Precor is the best I've used, but approximating a runners stride isn't the end all of rating one. As long as it is biomechanically correct (no joint torque, natural movement, etc) the motion can have a wide range. It may be better NOT to approximate a runners stride in some cases.

Pendlay makes some great bars. I been using one of their needle bearing bars with their econ plates for a number of years now. I picked up one of their ladies bushing bars for my wife and wasn't as impressed with it. Big difference in the spin between the two but for most folks it won't make a difference.

I did "the hill". It drops down off the backside of my property, for about 350+ yards, moderately steep. Then dropping down the front of my property is about 125 yards and pretty darn steep. On the back there's maybe 30 yards that is mostly flat.
I did 5 reps, which translates to around 1.3 miles of descending and climbing with a fair amount of side hilling involved. Went for an hour until my legs were getting rubbery.
Wore my hunting boots and carried a light (15lb) pack.

Worked up a good sweat.

Did cardio today, going to do 3 miles with the dog this evening, I may load up a pack, depends on how I feel.

I don't have any set routines. I'm 51, 6', 138 lbs. Thin by most standards. Preferred work out is obstacle race-like; carrying, pulling, pushing, climbing, dragging mixed into running. Ran 50 miles of mountain trails in 12.5 hours this past weekend. That was exhausting. Wanted a sub-12-hour time, but digestive problems slowed me down. Completed 932 pushups in 60 minutes in January. Was trying for 1,000 in one hour; trained with a 40 lb. pack leading up to that day. Blessed/cursed to be able to eat as many calories as I want and not keep the weight. More calories just turn up my metabolism.

Earlier in the day a chest/back circuit. Just finished 35 minutes on the rower.

I decided to try a run yesterday. First time running outside since May of last year. I only went just over a mile with a few walk breaks in but it felt pretty good. Left leg didn't hurt from the clot as much as both legs hurt from lack of running. Could tell my neck muscles are still weak from radiation but overall it was a good run. Heartrate climbed but recovered quickly when I slowed to a walk. Pace was probably a little too fast for just starting back at it again. A little sore today but may give it another shot tonight but slow the pace a little and try to stretch the distance between walks.

Sounds like progress, one day at a time.

Warmup:
5min of kettlebell follow the leader

Skill:
Kettlebell swings and Turkish getups

Workout:
�Arnie�

With a single 35# kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Time 31:10. My shoulders are smoked. Good workout. The getups take some getting used to on form. About 1/2 halfway through the first set I was overtaken by an uncontrollable fit of manic laughter. I got sloppy on the form and my arm gave out. Just by the slimmest of margins did I stop/redirect the kettlebell from knocking my teeth in. It was one of those, WHEW! narrow miss moments that just make one laugh. Good times.

That many Turkish get-up with 35 pounds is impressive. I would be stuck to the floor with that weight.

Man what a busy last couple weeks! Proud to say I haven't let work keep me out of the gym although it has made it a bit tough. Solidly in the hills/tempo/stamina cycle for running. Weight lifting is sparse but consistent. Cross training is being worked in on non-running days.

Am pretty happy with this mileage and will keep it consistent until the trails open up. Working a bit more quality in as I go along.

So far so good.

Will

I almost was...

See that wagon over there? that is the one I fell off after i found out I didnt get drawn for my elk hunt. Dang it. So we are shoe-ins for 2015 but that doesnt leave me a lot of motivation for this year. My plan is to work out, but not at the level I was planning. I wanna lose 1 pound a month. Pretty doable I hope.

Meanwhile, while you guys are grunting and sweating, I am munching some almonds and cashews!

I munch those after my workout........and up on the mountain come September!!!!!

The kettle bell post made me use them for a change of pace. Forgot just how much they will push you. Going to be a little stiff by morning.

Did lower body/core today.

Warmup:
Jog 400m
Dynamic Hip and Shoulder stretches

Strength:
Thrusters
15-10-5
95#-115#-135#

Workout:
For time:
50 pull-ups
400-meter run
95-lb. thruster, 21 reps
800-meter run
95-lb. thruster, 21 reps
400-meter run
50 pull-ups

21:28

I subbed in jumping pullups. This week has been a grinder... However, I'm sorta getting into these 'longer' workouts. Going longer, at less than redline ever so often will help come fall.

1.5 mile "run" this morning
Felt better than Monday's run but still had my pace too high - 8:40 to 9:15.
Already sore so tomorrow is going to be rough.

Swim drills or strength training tonight if I don't take my son to indoor soccer.

3.2mile slow old guy jog and the hip (glut) held up fine. First time I've been able to do that in 10 months!!!! Could have gone further, but that was good enough for now. What a hooooooot!!!!

Warmup/Skill:
Running form while working to threshold

Workout:
Run 1 mile for time
9:30

I'm embarrassingly slow and almost didn't post that result. Now that the weather's getting better I'm going to start running at least 2X/week in the evenings. That time and my ability to go longer without stopping has to improve.

Did upper body yesterday, gonna do cardio today.

Good day:

30 minutes PT hip exercises.

30 minutes catch your breath weight cardio. Pointer made me look up thrusters. 3 sets of 20 with 50 or 55 pounds depending on what the bar weighed. Between each set did a 500meter quick row. Then finished the weights off with an arm circuit.

Finished up with 20minutes moderate cool down on spinner and 20minutes moderate rower.

Did some strength training last night and a 30min ride on the bike trainer this morning. Felt good.

Warmup:
On our own, which for me is very limited. I did a few squats and leg stretches.

Workout:
14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20lb.
30 cleans, 135lb.
20 muscle-ups

177 reps

I didn't make it through a full round (through 27 of the cleans). I could have went a bit faster on the row (2:43) but in the end I'm glad I didn't. I subbed in hanging knee tucks for the T2B as I can't do those. All in all a good workout and I was pretty happy with my result.

Did 3 miles with the dog and a light pack yesterday after cardio good workout on the legs

Back was a little tight this AM after those thrusters. Anyway it has loosened up considerably. Today may be a break day. Plan to do a little with the shotgun and perhaps a short hike or jog.

I'll jump in here.
I've been doing the dieting/ eating correctly, working out for 5 weeks.
Start weight was 185.5, goal weight is 165. I'm at 174 today.
I went from no work out at all to bicycling every other day.
Took sweets ( Chocolate)completely out of my diet. Dropped to ~1200-1400 calories a day. Still fighting the breads.
Next goal is to bicycle up Badger Mountain road non stop by 5-1-14.
It's a 5 mile grueling up hill ride.

Thrusters will suck the air out of you and make you sore the next day! Well done!

Did a little swim last night. Back shoulders and neck are sore today so I probably will just walk a buddy's property with him then go look for sheds around home.

Something you guys may be interested in is www.loseit.com. I used it to drop 50lbs in 2011. Really opened my eyes as to how many calories I was actually eating and what type.
I've used it to track my diet all thru cancer and was able to send a weekly report to the dietician.
Now I'm just making sure I eat enough of the right combinations. Pretty handy tool IMO.

Quick arm, chest and leg circuit during work lunch break. 2x20 minute on the rower. One before and one after work.

The were passing out free boxes of GS Trefoil cookies at work. Didn't eat to clean today to say the least.

Trefoils? Pshaw, Samoans are where it's at. And what you'll resemble after a few boxes........

3.5 mile hike. Slow and easy with some kids. Shoulder PT x2 today.

My GS cookie addiction is Trifoils and Thin Mints. I can eat a whole box in one sitting and have done so more than once.

Cardio (am): 4 miles at a relatively light pace-30 minutes
2 miles weighted incline (10-15%)

Chest/Arms (evening): moderate weight/high rep work

Great day, arms are junk.......

George

Warmup:
Every minute on the minute for 10 minutes
3 squat clean thrusters - 95# (6 rounds); 105#(4 Rounds)

Skill:
Hang Squat Clean
3-3-3-3
105#-105#-135#-135#

Workout:
Complete the 30 reps of each of the following for time:

Deadlift 225#

Dumbbell Push Press 30#

Power Clean 135#

Dumbbell Walking Lunges 30#

Hang Squat Clean 95#

Dumbbell Deadlift 30#

Time: 21:04

This was a good one. Hands and shoulders are shot! I'm guessing my legs will be plenty sore tomorrow...

1/2 hour on the bike trainer and some ab work this morning.

I went on a crash diet this weekend, lost two pounds. But I wouldn't recommend it--food poisoning. Got in plenty of "squats" on Saturday. By yesterday afternoon I was feeling good enough to take the dog on his run. He spent a lot of time looking back over his shoulder as if to say "would you please hurry up." By this morning I was feeling back to normal so went to the gym, got halfway through the lower body/core workout and ran out of gas, felt like a limp dish rag. Better than nothing though.

Not fun at all, BTDT. I'm surprised you're even moving yet.

30minute treadmill jog and 30minute rower.


Gave up bread for two weeks and dropped 3 pounds with no other diet change.

Addition: Forgot, dropped the PB also. I'm usually good for a jar a week.

5.8 mile fairly strenuous hike in the mountains, with light (18lb) pack.

Warmup:
Dynamic Stretches

Skill:
Pullup (strict and kipping)

Workout:
�Nicole�
■Run 400 meters
■Max rep Pull-ups

As many rounds as possible in 20 minutes.:

I completed 7 rounds (42 pullups). I can't do them, so I use bands for assistance. Still aways away from doing them, but getting closer.

I'm surprised that a man of your caliber and erudition hasn't already switched to almond butter......

Have to admit it is good on a big stack of pancakes.
With honey.

I like mine on a toasted English muffin, with butter. Grass-fed, of course.

I would expect nothing less.

I'm getting used to my shoulders being sore on sunday evenings due to the morning swim. I think it is the backstroke that is doing the damage. But I'm enjoying it so I keep at it.

Another good week:

3 runs for 11 miles (1 threshold, 1 hills, 1 stamina)
2 elliptical workouts and 1 swim.

Diet was pretty clean but I lost count of clean days somewhere along the line.

Will

I ate one of those little white powdered donuts today.






















It was good.

Warmup:
Red Light, Green Light with Kettlebells

Strength:
Strict Press
5-5-5-5-5
95#-105#-135#-155#-155#(4)

Workout:
Perform the following every minute on the minute for 12 minutes:

Strict Handstand Push Ups, 3reps

Kettlebell Swings 1.5 pood/1 pood, 5 reps

Burpees, 7 reps

Post reps to comments.

120 Reps. Turned into an AMRAP for me after the first minute as I couldn't go fast enough to get a break. I was happy with my strict presses though. If I start working them a bit more, I think I can hit my goal this summer.

PS- I still really hate burpees...

half hour on the bike trainer and some ab work this morning.

strength training tonight. Hopefully I have enough for 2x circuits like I did Monday. That was a first for me this year.

Edit: Did two circuits last night. Good workout, not sore today.

Is that a commentary on nutrition, or was that your workout for the day?

You guys are an inspiration. This time a thanks goes out to Snubbie.

Decided it was time to give the glut a little real world test. So, placed 1.5 flats of 12 gauge shotgun shells in the pack-should be a little over 30 pounds-and hit one of the local parks that has a bunch of trials. One of which is up a gas line and is called heart attack trial.

Held up pretty good with a constant slight twinge in the glut that just may be a permanent friend. I'm thinking I will be reminded of that tare from here on. Finished up after 1hour and 40 minutes of up and down. Heart rate pretty much stayed in the 140-160 range, so a good cardio and leg workout. Little stiff when I got out of the truck, but not all that bad.

Will hit the gym tonight for some stretching and arm work.

Addition: I had one of those sour cream powdered Dunkin Donuts myself this AM.

Upper body workout today. Gonna load up a pack and take my crazy Mutt for a squirrel round-up after work.

Then have a donut. Snubbie truly is an inspiration!

Powder covered gets you one point. Triple chocolate and you win be default!!!!

Not sure what you guys mean by clean, but this is about as clean as I can get.

Breakfast
Bananna - 1 Medium,
Detour Lean Muscle - 32g Protein Cookies and Cream, 1 Bar

Lunch
Carrots - Raw, 1 cup,

Grouse breast: Maybe an ounce (1/2 breast)

Lunch was on the run between stuff. Usually will be more.

Dinner
Amish - Apple Butter, 3 tablsp
Apple - Large Gala Apple, 1 large apple
Bananna - 1 Medium, 1 banana
Chobani - Chobani Yogurt Passion Fruit, 5.3 oz
Sliced Turkey breast: Enough to make a good sandwich.

Snacks
Dunkin Donuts - Sour Cream Donut , 1 donut
Twin Lab - Protein Powder - Vanilla, 1 scoop
Green tea with maybe a tablespoon of local wild flower honey.

Workout was 1hour 40minute hike with 30 pound pack and arm/delt circuit along with some 3x10 sets of 17 inch box step ups.

A moment of weakness. I've found 20 pounds someone else lost & I need to get rid of it. So I've cut down. Trying to eat until just satisfied. Lots of fruits & veggies. Cut out sweets, which is a hard one. My wife bought a bag of those little white donuts. I swore I would avoid the things.
But you know, late in the evenings they start singing. Then I have to go into the kitchen to get them to quieten down and before ya know it, one had jumped out of the bag and into my hand. I had no choice at that point but to pop it in my mouth.
Tricky little devils.

I decided to forego the baked variety and went with the malted version instead. Or three. Three mile hike cancelled those out though.....

Warmup:
Dynamic med ball stuff

Workout:
3 Rounds for time:
100 Situps
50 Wall ball tosses - 20#
30 Pushups

This was capped at 25mins and I didn't make the cut. I ended up with 435reps. 270+ situps in 25 mins is gonna have me moving quite tenderly tomorrow I think...

And you pay good money for this privilege....??????

Yep. Sorry to say, but my life's so mundane that this is often the hightlight of my day...

Well, if you are too gimped up tommorrow to work out, you should tell the guy at your box who's doing your programming that he's a dumbazz. Some mixture of fewer situps with a few knees to elbows (in straps to scale the movement in necessary) would have been my suggestion.

Hi-rep situps are prone to cause pretty bad tendonitis at the hip where the middle quad originates. Strain that muscle/tendon and you won't be doing jack for two months.

Ha, that's a good thing, means you're motivated.

Pointer wears me out just reading of his workouts.

Lot of stretching and a little chest.

30min on a C2 rower wears me out just thinkin about it.

Hmmmm.


Boring, but not extremely hard. You can make it so, but I normally do intervals of slow @ 26 rows per minute, moderate @ 28-29 rows per minute and then hard at 33-34 rows per minute. Hard for me anyway.

Also change the resistance from 5.5 and on occasion up to 10. Having something interesting to watch on the tube makes it go fairly quick.

Did hit a one time row the other day of 2:07 for 500meters. Goal is to bust thru the 2minute mark you mentioned.

You've convinced me to try to longer rows. My stroke rate is 26-7 typically. 5K usually takes slightly over 13min, I've been trying to break 13 without success.

One thing you might try twice each week would be Tabata rows. 20 flat out, 10sec "active rest" or row really slow, eight rounds, NO BREAKS. ENSURE you are really warm before you try this.

Learning to do a barbell powerclean would help also, I believe, doing low reps for strength first and then doing occasional "met-con" workouts using a light weight, IE, 75-115lb

Our machines must be calibrated different in that I usually do a slow 24-25rpm warm up for 3-4 minutes then do the intervals for 20 some minutes and finish up with a 3min cool down.

Depending, I will usually end up around 5000 to 5200 total for 30 minutes. Seems that is not all the unusual in that on the Y machines I always end up with a faster stroke rate and total than on my home machine.

Anyway you always give solid advice when it comes to working out. Appreciate it.

Then again you are probably stronger and getting more meters per pull than my skinny azz.

He gave the option of scaling the reps, but not the movement on the situp as that's what he wanted us to do. I didn't scale because I wanted to try to comeplete the workout, but I didn't. And yes, he addressed the hips during the skill/coaching part and during the cool down.

Yes, I'm sore this morning, but not too sore to workout, though I didn't work out. Wife's gonna be gone for a few days so I took her clothes off and wrestled her instead. I won.

What were you doing with her clothes on?

Dancing. Sort of a ball room meets death metal collaboration with just a touch of hip hop.

Sorry I asked.........

No worries. No video either!

Do they make bleach for your mind's eye?

Look for current or past (especially locked) threads discussing the virtues of the 223AI. It won't remove it, but may alleviate some of the sting.

35 minutes on the Concept 2:



4 minute warm up and then did your recommended Tabata workout. 20 seconds max and 10 seconds rest. Did 8 sets then decided to do 2 more. Total of 10.
20 second rows were hitting 85 meters.

Went to 30 minutes with intervals and finished up with a 5 minute slow down for a total of 35minutes.

I did lower body/core yesterday, then took the mutt on his 3-mile run (I walked).

�.

3.5mile trial jog with Toby.

Couple of the hills had me hitting 180, so I did a little walking.

Good work Harry. I took Toby on a 3-mile loop, he was probably hitting 180 in dog beats but I was just loafing.

Slow jog with 40 lunges and 40 squats thrown in, then did
"the hill" twice. Had to drop from a jog to a fast walk a couple times, the spirit was willing but the body was weak. Total distance was 4.5 miles. Ate kind of "light" all day and felt I needed more fuel to keep up the pace. I've had very little sugary stuff lately.

I think a very small donut would have helped.

Went to dinner last night with the Daughter and Grandkids. The Kids wanted Chinese so that sealed the decision deal. Place was busy, but we waited for over an hour after ordering and I finally said enough and we left.

Getting close to their bedtime so we went home and sat down to big bowls of ice cream topped with whipped cream. Finished off with a couple chocolate chipped cookies.

My hams are hurting from the pitiful few lunges I did yesterday.

Not sure if this counts but today I played soccer with my 8 year old for about an hour. I think I should stick with jogging and hiking. Whew.

Did three sets of thrusters: 30-20-10. Only 55 pound for now.

Arm curls both barbells and dumbbells.

4x10 box step-ups

3x20 roller roll outs

Concept2: 30minutes moderate

So last night on the 5th trip up the stairs at Red Rocks, I was nearing the top. As I started reaching out to grab the rail I subconsciously heard Smokepole's voice, "Rails are cheating!" I didn't grab the rail Smoke.....I do like climbing those stairs with my kids, good workout and gets my heart just racing.

Doing this in preparation for opening the website in late April and seeing 0 points remain for sheep.

Didn't post yesterday's as I didn't workout until the afternoon. First is yesterday's report.

Warmup:
200 single unders

Skill:
Double under form

Workout:
19 min AMRAP (rounds)
30 Double Unders
Row 500M or 50 Sumo Deadlift High Pulls - 45#

5 Rounds. This one was a lung killer. I did the SDHP as the rowers were taken, which sucks as I think the SDHP are harder. I'm getting better at double hunders, but am far from 'good'.

I got to the gym early so worked up to a 1 rep max on strict press and hit a personal best of 185#. It's not a lot, but I'm happy to see it's 10# heavier than last time I tried a 1 rep max.

Today
Warmup:
15 each of the following:
Jumping Jacks
Squats
Pushups
Dumbbell Rows

Strength/Skill:
Front Squat
14-12-10
135#-135#-135#

Back Squat
16-12-10
135#-155#-155#

Workout:
4 Rounds for time:

Ring Push ups, 10 reps
Front Squats 155#/105#, 12 reps
Ring Dips, 14 reps
Back Squats 155#/105#, 16 reps
Ring Inverted Rows, 20 reps

25:45

I did regular pushups and the dips on a box as I'm fat. I was happy that I completed the workout, but today was a tough day. If my math is correct, I did 184 reps of weighted squats today. Uggghhh. I'm guessing I'll be sore tomorrow. That said, it was good to push through a hard, long workout.

LOL, when that happens, pinch yourself. I'll be doing the same for moose.

Fast walk with Toby for 20 minutes, then He and I ran hill intervals for 20 minutes.

Weights: Arms-Kinesis machine and weights. Legs-dumbell squats. Stretching.

Did cardio yesterday, lower legs/core will be it today.

Warmup:
Pass throughs and band presses

Strength:
Push Press
5-5-4-2-1
135#-155#-165#-175#-185#

Workout:
21-15-9 for time
Push Press 115#
Toes to Bars
Jumping Jacks

5:58

Happy to break the 6min mark and happy to get in the first set of push presses unbroken.

Yes, my legs are sore...

Just put this pack on, took it off, and I was all sweaty. Not sure what's wrong with it.



Tanner