2016 fitness/workout thread.

Here you go.

I'm sticking with the one Smokepole and I have fun at. Working out is hard enough as it is.

I can't handle two threads. I just had to put my socks and shoes on, I'm too tired.

Looks like you're both already having fun on this thread.

OK, I'll bite. One hour of cardio today, 30 minutes on the gauntlet, 30 on the bike. All intervals, 740 calories according to the machines.

I'm on the other thread making Pointer jealous.

Hopefully not with selfies....

Never, I find nothing of value in causing depression.

My goal for 2016 is to not be as far out of shape as I was in 2015. To that end, I've done 300 more pushups in 2016 than I did in 2015.

Other than that, no real "exercise".

Ran 3 miles today with the puppy.

Originally Posted by cwh2

To that end, I've done 300 more pushups in 2016 than I did in 2015.

Already? You must've really torn it up in '15.

Now that hunting seasons are pretty much over and the plague has left the household, I got back to the gym on Monday. Dropped the weights to 60% of previous workouts but holy crap am I sore.
That's what I get for not hitting the gym during hunting season.

Well, as far as a new twist, and "what works," I've noticed a few things over the past year. I've re-habbed a shoulder with rotator cuff surgery, and now I'm re-habbing ligament reconstruction surgery on the wrist on the other side. This has forced me to do upper body resistance one-handed because of the uneven strength.

What I've found is, before the surgeries doing two-handed stuff, I was plateaued out. After doing everything one-handed, I've been able to increase the weight by around 20%, and I'm still improving. I think there's a definite benefit to doing weight training one-handed or one-legged. And that's aside from the fact that it forces your core muscles to stabilize from the tortion your body undergoes.

Originally Posted by Scott

Now that hunting seasons are pretty much over and the plague has left the household, I got back to the gym on Monday. Dropped the weights to 60% of previous workouts but holy crap am I sore.
That's what I get for not hitting the gym during hunting season.

That's why I keep going during hunting season. The only thing I didn't do was squats. When I get back to doing them its going to hurt! That's why I still haven't got back to them.

This must be why Battue never does squat in the gym?

Originally Posted by smokepole

Originally Posted by cwh2

To that end, I've done 300 more pushups in 2016 than I did in 2015.

Already? You must've really torn it up in '15.

I've done a total of 300 so far, if that tells you anything. 15 was a busy year.

Originally Posted by smokepole

This must be why Battue never does squat in the gym?

I'm big on thrusters....

Originally Posted by smokepole

Well, as far as a new twist, and "what works," I've noticed a few things over the past year. I've re-habbed a shoulder with rotator cuff surgery, and now I'm re-habbing ligament reconstruction surgery on the wrist on the other side. This has forced me to do upper body resistance one-handed because of the uneven strength.

What I've found is, before the surgeries doing two-handed stuff, I was plateaued out. After doing everything one-handed, I've been able to increase the weight by around 20%, and I'm still improving. I think there's a definite benefit to doing weight training one-handed or one-legged. And that's aside from the fact that it forces your core muscles to stabilize from the tortion your body undergoes.

Bilateral deficit....

Originally Posted by cwh2

Originally Posted by smokepole

Originally Posted by cwh2

To that end, I've done 300 more pushups in 2016 than I did in 2015.

Already? You must've really torn it up in '15.

I've done a total of 300 so far, if that tells you anything. 15 was a busy year.

Didn't seem to slow you down in the mountains this past fall.

I managed to gut it out, but it could have been more fun. I'd like to spread that pain over a longer time period this year.

I knew I wasn't in good shape, but realizing that I couldn't squat my pack (with meat/camp) was sort of an eye opener. Makes it tough to take a break when you can't stand up with a pack on.

Having a hard time picturing you pussing out.

Originally Posted by cwh2

I managed to gut it out, but it could have been more fun. I'd like to spread that pain over a longer time period this year.

I knew I wasn't in good shape, but realizing that I couldn't squat my pack (with meat/camp) was sort of an eye opener. Makes it tough to take a break when you can't stand up with a pack on.

Main thing is, you still did it.

Originally Posted by JCMCUBIC

Bilateral deficit....

I will admit I had to look that up....but I think this is something different. When I started, unilaterally, I was at X weight. Now, I'm at X + 20%.

Originally Posted by ironbender

Having a hard time picturing you pussing out.

I was picturing it a lot, and it looked pretty good in my mind!

Originally Posted by cwh2

I managed to gut it out, but it could have been more fun. I'd like to spread that pain over a longer time period this year.

I knew I wasn't in good shape, but realizing that I couldn't squat my pack (with meat/camp) was sort of an eye opener. Makes it tough to take a break when you can't stand up with a pack on.

That's where squats come in.

Did squat at the gym today, along with bike intervals, seated shoulder press, lat pulldowns, leg press, reverse lunges, Romanian lunges, weighted calf raises and kettlebell swings.

Little bit of ogling, which added a couple beats to my heart rate.

Tuesday 10 rounds total

1 1/2 minutes elliptical
10 wallball shots
1 1/2 minutes elliptical
5 chin ups
1 1/2 minutes elliptical
10 vertical dips (sort of a Roman chair)

Had a friend join me today because his Dr. said he's at risk. He thought the turkish get ups sounded easy until he did a few.

10 minutes warmup on bike
5 (each side) turkish get ups
5 (each side) lat rows
10 deadlifts
15 minutes elliptical

I benchpressed today. Started at one plate per side and worked up to 285 with a slight incline.

Up in the mountains this weekend for a little of the real thing (hiking, with a pack, in the mtns.). Saw a herd of elk, 30 in all, headed up the opposite ridge:

[Linked Image]

Pretty cool.

Gym workout and then a backpack hike myself. Nothing like yours, didn't even see a Deer. Ran into this runner back at the truck and turns out he does 50mile ultra marathons.

First laying snow on the ground during the hike. Way late in getting here.

P90X3 starts tomorrow for me. We'll see what the results are in 90 days, working out for 30 minutes a day in the living room.

P90x was the beginning of a transformation of a hunting acquaintance. Did it for maybe a year and he was a different person. Then he moved onto crossfit when his sons got into that. 51 years old. He can't keep up with the kids, but he is a 1%er for his age group.

I did the original p90x for years. It's a great workout, but time consuming. I know some very successful backpack hunters who use p90x. I'm starting in good shape, but would like to maintain and drop some lbs. Would like to get down to that 175 range to hunt at next year.

Shoveled snow for an hour.

Dude, you're tempting fate! A man your age?

Was going to start this thread on New Years myself. I am way behind some of you guys and 2015 sucked balls as far as fitness. Moved houses and basically quit working out. I have my home gym setup better than before and am finally back lifting and eating clean. Going to try for a quick winter backpack trip this weekend if the weather is dry to see how out of shape I really am.

Originally Posted by smokepole

Dude, you're tempting fate! A man your age?

Hit the submit key and grinned, knowing what was coming.

For your peace of mind. Compared to moving iron the HR never blinked. Sleep easy.

Musta been fluffy snow. You'll have that, now and then.

It was light, but there was a lot of ground to move it off of. Have to admit the back was a little cranky for an hour or so this morning.

4 mile snowshoe run with about 300' of elevation gain. I held my pace just shy of 9:50/mi.

Now I need to clear my driveway before work......

George

My regimen went to total [bleep] after Colorado.

I didn't even get to enjoy the theoretical buzz of being able to translate the two weeks at 10,000 feet back to 700 ASL.

I need to cut back on my obligations so I can go back to the thrice weekly runs, and alternating pack hike at home....

I "lost" a couple steps as well due to work/staffing. I decided that others need to pick up some slack and got back into the groove in December.

Now I just need more snow......

Originally Posted by NH K9

4 mile snowshoe run with about 300' of elevation gain. I held my pace just shy of 9:50/mi.

Now I need to clear my driveway before work......

George

That is kick-azz. What snowshoes?

Dion 121s.....I lost some time due to schit snow conditions in the wooded sections. When it gets "boney" I'm picky about footing. No need to shred equipment just to hold a pace.

Originally Posted by NH K9

4 mile snowshoe run with about 300' of elevation gain. I held my pace just shy of 9:50/mi.

No snow here, but I managed a run last weekend. The course had slightly more elevation gain and loss (like 10,000 ft over the course) and I wasn't able to hold a 9:50 pace. But my New Year's resolution is to get better so I suppose I need room to improve, right?

And you get a buckle when you finish.....

Outstanding!

Once I get through snowshoe season, it's on to "Mountain Goat" training. I'd like to run the series this year if work permits.

Deadlifted this morning and eased back into squats. Also decided today that I'm done bulking and began cutting today. I need to drop 10 lbs a month for three months.

What is this snow you speak of? : D

Bike intervals: 30minutes

Weight: Chest, arms, back, 45min

Rower: 30minutes

2:15? Must've been some good scenery at the gym.....

Scenery was below average.

Gym time was in the AM. Rower is at home and done in the evening.

I feel like I've been hit by a bus after 5 days of the P90x3. The pull ups really got me good as well as just about everything else. Still have tomorrow too before a rest day. Digging the 30 minutes a day though..

Took a three mile hike with two Dogs and 500 shotgun shells.

Hiked up a good steep trail yesterday. Decided to run back down the trail as some dude ran past me at a good clip. I think I found a few new muscles. Wow am I sore. Might have to do that again once I can walk straight again.

Yesterday:

30 minutes on the gym bike. Speed intervals combined with slow resistance.
Weights. Chest and legs.
30 minutes easy row at home

Today.

Gym bike same as yesterday.
Weights: Arms, back and light legs.

Addition: young buck was doing dead lifts. Finished a set and started waking crooked. Finally passed out and went to the floor. Came around in about 20 minutes.

Dang, I never knew you and pointer worked out at the same gym.

Pointer is hard on the equipment, in that all the bars in his gym end up bent. Ours are all still straight, so I hope he doesn't show up.

Are you saying pointer doesn't like straight bars?

Today I started off benchpressing with a slight incline which I find most comfortable. I worked sets beginning with 110# and finished with one 300# rep. I moved to deadlifts then. Started at 215# and ended at 365#. I finished my day with squats; 125x10.

Originally Posted by battue

Yesterday:

30 minutes on the gym bike. Speed intervals combined with slow resistance.
Weights. Chest and legs.
30 minutes easy row at home

Today.

Gym bike same as yesterday.
Weights: Arms, back and light legs.

Addition: young buck was doing dead lifts. Finished a set and started waking crooked. Finally passed out and went to the floor. Came around in about 20 minutes.

20 minutes out cold?

Still rolling with the P90x3. Did a pile of pushups/pull ups this morning.

Last night another 1.5hours of pushing snow. Fluffy.

[Linked Image]

Today:

35minutes bike intervals and 1 hour leg and back weights along with 100 walking lunges. Gosh I hate them.

Originally Posted by moosemike

Originally Posted by battue

Yesterday:

30 minutes on the gym bike. Speed intervals combined with slow resistance.
Weights. Chest and legs.
30 minutes easy row at home

Today.

Gym bike same as yesterday.
Weights: Arms, back and light legs.

Addition: young buck was doing dead lifts. Finished a set and started waking crooked. Finally passed out and went to the floor. Came around in about 20 minutes.

20 minutes out cold?

Not out cold the entire time. Someone saw him going down and got ahold of him.
Walked up and his was out of it for a couple minutes and then groggy for the rest.
They brought the ambulance and the last time I saw him he was sitting up and seemed ok.

He had some heavy plates on and my guess is he wasn't breathing right.

Smokepole hasn't chimed in. He must be taking his afternoon nap….

Cardio intervals today. 30 minutes stair machine, 30 on the bike, 745 calories burned.

I got sweaty, women swooned. At the sight, not the smell.

745 is impressive.

(Damn I hate to admit that)

I need to get myself into some shape other than oval. My biggest accomplishment for the year is not having a beer for 3 days in a row.

I think I'll check in to read what you guys are doing. It might provide me with some motivation.

This week I started ramping up the workouts. Bike M-W-F morning, weights in evening then treadmill T-Th. Saturday will be something - snowshoeing, hiking, etc.

Lower body and core today. Tweaked a hamstring, had to let off the pedal a little.

Played 1.5 hours of 4x4 volleyball last night. Better workout than I expected with all the spiking and blocking. Woke up, did P90x3 for 30 minutes, and then went for a mid-morning 5 mile run.

Those alpine Sitkas aren't going to stand a chance next year.

Almost three hour woods hike with the Dogs.

Been doing a shid load of PT type stuff- push-ups pull-ups and situps in addition to free weights, mainly squats and bench. Definitely behind where I was at last spring with squats and bench weight wise, but I've gotten up around 20 dead-hang pull-ups. Really looking forward to getting back on the mountain.

Tanner

Nice. 20 pull ups is really good.

Great job Tanner, 20 is very good.

Where's Pointer? Miss reading his posts.

At least Statler and Waldorf are keeping their posts up.

Originally Posted by JCMCUBIC

Great job Tanner, 20 is very good.

Where's Pointer? Miss reading his posts.

At least Statler and Waldorf are keeping their posts up.

I'm still here. Was doing well until Tuesday just not reporting the workouts here. Didnt appear to be much interest in what I was doing except for comedic relief. Injury (Tuesday) means I'm going to take a couple weeks off at the least.

Statler and Waldorf??

Heal up quick pointer!

Originally Posted by smokepole

Statler and Waldorf??

Yes sir...always look forward to the banter.

Originally Posted by battue

Almost three hour woods hike with the Dogs.

Just got back with mine, two hours. I'm convinced that getting a good dog, turning him loose, and trying to keep up for a couple hours a few times a week is one of the best things you can do to stay in hunting shape, especially if you throw some weight on your back.

Smoke, I think they are talking about you....

30 minutes on the rower

2 hours of shoveling snow. No longer light and fluffy. Down to only doing what needs doing.

Chased grouse a little in the morning. Took the dog, a BMC, to see how he'd do. Nothing though he worked squirrel tracks and was in the brush. Snow made walking a little difficult. Did about 75min hike on the snowshoes in the evening, definitely easier walking but my camelback hose froze.

Two hours with the dawg this morning, then upper body. Just in time for kickoff.

Benchpress and squats this morning. I hope to have time to get out in the mountains and hike this weekend.

30minute bike intervals. Squats and Bench press. 100 walking lunges.

Originally Posted by moosemike

Benchpress and squats this morning. I hope to have time to get out in the mountains and hike this weekend.

No deadlifts?

Originally Posted by Bluemonday

Originally Posted by moosemike

Benchpress and squats this morning. I hope to have time to get out in the mountains and hike this weekend.

No deadlifts?

No workout?

Not me, I'm just sittin' here on the couch with a family-sized bag of doritos.

Try some dip. You can make it with a pint of sour cream and a package of Campbell's onion soup mix.

Originally Posted by smokepole

Try some dip. You can make it with a pint of sour cream and a package of Campbell's onion soup mix.

I'll just stick with a 12 pack of Fat Tire.

I told a guy in my neighborhood that I wouldn't piss on him if he was on fire.

Well guess what, he caught on fire. I put it out with a 12-pack of fat tire.

You must be one of them IPA sluts.

Originally Posted by Bluemonday

Originally Posted by moosemike

Benchpress and squats this morning. I hope to have time to get out in the mountains and hike this weekend.

No deadlifts?

Deadlifts tomorrow. I was going to do them today but I ended up doing all chest work again. You can tell what my favorite is. Oh well, back on track tomorrow.

Last couple days: Weights and rower.

Today: 3 mile BP hike.

Haven't done squat(s) since last Sunday, been fighting a nasty cold. Finally got out, did upper body at the gym, and took the dog to his favorite spot. Slow day, we only jumped 4 roosters, but I was proud of how he locked onto one and trailed it up out of one drainage, over the hill and down into the next. He finally caught up a good 300 yards from where he picked up the scent. I think the coyotes are putting a dent in the flock, found two of these:

[Linked Image]

30 min. on the rower. HB 110-120 for 20 min. and 130-140 for 10 min. General puttering around (feeding, heating, dog walk) for another 30 at HP 105-110.

Slow is smooth and smooth stays healthy.

30 minute bike intervals, 40 minute weights and 10 minutes on the elliptical.

Definitely wasn't slow, but tried to be smooth. Hit between 140 to the low 160's for the most of it.

HR 1minute return from max was around 25-30BPM.

Front squats sets of 8: 135, 185, 205, 225
Lunge set of 8 135
Standing press sets of 6: 135 x 3

30 minute row.

I thought you were a bachelor?

You reading Cosmo again?

Pointer, hope you're healing up well.

Time crunch this week...shortened wo's and skipped out on a lot. Didn't get to do any wrestling.

Monday:
Snatches
Bench
Circuit, 1 min rest between rounds:
Hang Cleans
High Bar Squats
Incline Bench
Lats
Circuit, no rest between rounds:
Neck
Abs

Tuesday:
10 rounds Thai

Wednesday:
10 rounds boxing

Thursday:
Cleans
Squats
Circuit, 1 min rest between rounds
Hang Snatches
Lunges
Close Grip
DB Rows

Friday:
10 round thai

Originally Posted by battue

You reading Cosmo again?

No. But the only guys I know who'll put up with a row for 30 minutes are married.

JCM- Better, but not 100%. I hope to get back to it a week from next Monday. Cross your fingers I don't re-injure it next week taking care of a dead buffalo...

Glad to hear you're healing up. Hope you have an injury-free dead buffalo care session!

Eliptical 20minutes, bike 20minutes.

Weights: 40minutes: BP, Squats, planks. 100 walking lunges.

Squats sets of 6: 275, 315, 335, 345
Cleans sets of 4: 225,225

Starting phase 2 of p90x3 tomorrow. Can't say enough good things about this program. Draw results come up on the 19th, and if an elk is in my future, I'll start doing more Vek style workouts.

My routines are fairly simple, and focus on muscular endurance.

Today I did an upper body workout:

150 pullups - starting at 10 per set. less as I go along but finishing still doing 4-5 per set.

200 pushups - on 6" blocks, slow, wide grip, deep. Starting with 15 per set, down to 9-10 per set at the end.

200 shoulder shrugs - 35lb dumbells, starting 20 per set, finishing 10-12 per set.

My leg routine has been simple too:

150 sumo squats - 35lb dumbells, starting at 15 per set, slow and deliberate (bad back).

200 calf raises - on 6" blocks, starting 30 per set, finishing about 20 per set.

I alternate upper/lower body. The push-ups tone the core pretty well. Usually get in 5-6 workouts per week.

Some days I'll vary the upper workout with dumbell bench presses, tricep bombers. Get in some treadmill now and then.

My workouts consists of hiking up big mountains year round with 20-50 pounds of weight shed hunting and scouting.

I hate weights...

4mile fast walk with the Dogs. Ran a little, but it was ugly.

26 miles ridden with a buddy, pre- Super Bowl junk food binge. We kept a good pace and did a couple big climbs. Great aerobic exercise and a ton of fun- anyone else here a road cyclist?

For exercise the last few days, I cut down a 100+ foot cottonwood and got the rounds out of the woods along with some other smaller trees. Big damn tree, very hard work. Had to roll them out until they were quite small; that stuff weighs at least as much as oak, I think! Getting the next year's firewood in, split, stacked (about 4 cords) has been critical winter/spring exercise for decades. Love it.

Stacking firewood is a way of life around here, but it won't get you in shape to pack 45lbs up a steep mountain for 5 hours.

Treadmill 3.4 mph 15% grade for 2 miles (35 minutes +/-).

The only good workout involved with cutting firewood in my opinion is sustained maul and axe swinging: arrange as many rounds as you can on end in a tight pack, put on some good, stiff, full grain leather boots that allow you to stand on anything while protecting your feet and shins against shrapnel, and go to town. You'll be swinging from overhead and sidearm as the halves and quarters fall against each other, and as you scramble over the split pieces to swing at the next ones. This is big work, especially if you can't get the halves to split with an axe and have to use a maul. It's not dangerous if you're not an idiot, and you make sure your feet are set before each swing. Saves a lot of handling work as well. Try to swing continuously and effectively for ten minutes - it's a gasser. Trouble is, for the 3 cords I burn per year, the splitting is done after maybe one solid hour (not including rest breaks, which are many...) of splitting like this. This is good Lat and abdominal work - as good as anything, particularly if you're having to put full effort into a 6# or 8# maul to get the big rounds halved or knotty/twisted halves quartered.

And before the alarm is raised, if you can't figure out how to control the sidearm or off-hand swing of an axe such that there's no chance of it caroming into your feet, then stick to heating with gas...

Still doing the StrongLifts 5x5 with biking on the trainer M-W-F & treadmill runs on T-Th. Got some stump shooting in with the boys yesterday roaming the PA hills.

Benchpress and squats today. Pretty robust workout so I downed two protein shakes afterward. I hadn't been to the gym since Thursday so I felt the need to hit it hard today.

Squats - 200 reps with 35 lb dumbbells

Calf raises - 200 reps

Yesterday:
Elliptical 30minutes and weights. Leg, back evolution.

Today:

Bike intervals and weights. Chest, arm evolution.
1.5hours woods hike with the Dogs. Temps around 21 with around 15mph winds. Cold for this area.

Youngest son pulled a good one on me this morning. I planned to do a 2-2.5 mile run on treadmill at 10:00min/min pace. Jumped on and started walking to warm up after stretch, no issues. Started running and heartrate climbed quick and could feel the burn in lower calves. Thought maybe I overdid it yesterday on the weights. Got 8/10ths in and had to go back to a walk because heartrate was high. Walked until it dropped and started running, heartrate climbed to the limit pretty quick. Continued this interval for 30min. Was walking to cool down and then noticed the incline was set at 5%. The 8 yr old minion had been on it Tuesday night, didn't set it back to 0%, and I didn't see it on the display. Made for a good workout.
Glad there was a good reason for the tough workout but paybacks are headed his way.

Upper body and then a few miles with the dog yesterday. At 10 with one eye, he still likes chasing coyotes, go figure. I'm finally back to where I can use my hand for dumbbells and resistance after wrist surgery.

Yesterday:

30 minute bike intervals and mixed body weights with body cardio between sets.

Today:

30minutes elliptical and 100 pushups.

squats sets of 8: 275, 315, 315
Deadlifts easy sets of 5 at 295 (squats were brutal)

I did CF Footballs "Death by Squat" on Thursday.

1 squat the first minute, 2 the second minute, etc. until you cant do anymore. Use 225 if BW is less than 225 and BW if over 225. I weigh 175 so used 225. I got 11 rounds before quitting. This work out sucks.

This is an interesting thread, but you do know that you can take a rifle and shoot the game instead of wrestling it into submission?

Is that how you do it in Australia? I think you need to harden the f*** up.

Originally Posted by smokepole

Is that how you do it in Australia? I think you need to harden the f*** up.

Na, don't have to...I've got a Toyota!

Single man's Valentines Day stupidity...

Super-setted:

Back squat: 225x8
Dead Hang Pull-ups: 12

Did that for 5 rounds and wanted to die a little bit. Haven't squatted in a while due to a tweaked back so went fairly light but it felt good. My pullups have improved a lot compared to a few months ago.

Followed up with 4 sets of RDL's with a 45# dumbbell and went home in a daze.

Tanner

Originally Posted by smokepole

Is that how you do it in Australia? I think you need to harden the f*** up.

You tell him Chopper!

Made it back the last two days. Staying light on the weights for anything that involves the back, but at least I feel like I can start again.

Monday:
12min AMRAP
12 hanging knee raises
9 deadlifts - 75#
7 snatches - 75#
5 box step ups - 24"
198 reps

Today:
9min EMOM
5 squat clean thrusters - 65#

27-21-15-9
row for calories
thrusters - 65#
14:01

Woke up and pushed play. 30 minutes later, done. Really happy with the results thus far. It's going to be a great year in the mountains.

Got out of bed twenty minutes ago (05.30), made a coffee then wandered out to the clothes line and hung my washing out...ITS 12.7 C!...hastily rushed back inside and wrapped myself around that damned cup of coffee then waved my wife off as she goes for her morning walk, now I am sitting at the desktop for a strenuous bout of key-board manipulation and have taken the added step of placing my coffee three inches further away so that I have to stretch to reach it.

Phew...this exercise thing is REALLY difficult.

Wonder how my wife is going with her eight kilometre walk?

She should do it more often, it is good for me.

Originally Posted by JSTUART

Got out of bed twenty minutes ago (05.30), made a coffee then wandered out to the clothes line and hung my washing out...ITS 12.7 C!...hastily rushed back inside and wrapped myself around that damned cup of coffee then waved my wife off as she goes for her morning walk, now I am sitting at the desktop for a strenuous bout of key-board manipulation and have taken the added step of placing my coffee three inches further away so that I have to stretch to reach it.

Phew...this exercise thing is REALLY difficult.

Wonder how my wife is going with her eight kilometre walk?

She should do it more often, it is good for me.

You'd best start beating feet behind your Sheila, she might find a mate who can still get wood.

You think so...gee now I feel set upon and have hurt feelings.

That was really mean of you rambo.

Kind of a cardio-ish type day, legs and chest are wrecked from the previous two days.

20 min on "Level 6" on a stair stepper with 60lbs in the Kifaru

400m of combat side stroke (not continuous, still working on the stroke and stamina is very poor)

3 mile run in 24ish minutes.

Long distance running and swimming definitely needs work.

Tanner

Originally Posted by JSTUART

Got out of bed twenty minutes ago (05.30), made a coffee then wandered out to the clothes line and hung my washing out...ITS 12.7 C!...hastily rushed back inside and wrapped myself around that damned cup of coffee then waved my wife off as she goes for her morning walk, now I am sitting at the desktop for a strenuous bout of key-board manipulation and have taken the added step of placing my coffee three inches further away so that I have to stretch to reach it.

Phew...this exercise thing is REALLY difficult.

Wonder how my wife is going with her eight kilometre walk?

She should do it more often, it is good for me.

What's the point of trolling a good thread, simply because you choose to ignore physical fitness?

Tanner

That would be a bit presumptuous of you Tanner...I did not mention anything about a lack of physical exercise.

I merely do not get off on explaining to all and sundry how I need to be a tri-athlete to hunt, and I am pretty sure the only one that needs to be able to swim whilst hunting with a rifle is Stick.

Originally Posted by Tanner

20 min on "Level 6" on a stair stepper with 60lbs in the Kifaru

A step mill? Looks like an escalator? You'll find out if you have any knee issues doing that loaded. Level 10 unweighted (or lightly so) would be a wiser approach.

Originally Posted by JSTUART

That would be a bit presumptuous of you Tanner...I did not mention anything about a lack of physical exercise.

I merely do not get off on explaining to all and sundry how I need to be a tri-athlete to hunt, and I am pretty sure the only one that needs to be able to swim whilst hunting with a rifle is Stick.

Then don't read it? I enjoy and benefit reading other peoples workouts and have used a bunch of ideas from here in my own training. I don't need a tri-athlete to hunt but guarantee it doesn't hurt. Thinking that I'm swimming for hunting would be a bit presumptuous of you.....

Tanner

Originally Posted by Bluemonday

Originally Posted by Tanner

20 min on "Level 6" on a stair stepper with 60lbs in the Kifaru

A step mill? Looks like an escalator? You'll find out if you have any knee issues doing that loaded. Level 10 unweighted (or lightly so) would be a wiser approach.

That's the one. I've got pretty dang healthy knees (knock on wood) and have found this to be about as close as I could find to hiking a mountain without actually hiking a mountain. It's a quad and lung burner and I've seen it benefit me a ton in the field....

Tanner

smokepole, glad your wrist/hand is healing.

pointer, great to have you back. Did you drag the buffalo or carry it out on your back in one trip?

It's been a while since I've done this one. It hurt me...bad...

BMF'er, 5 rounds (1 light/warmup, 4 working):

3 min Thai on heavy bag (Bas Rutten CD)
DB Lunges
SLDL
Pullups
Ring Dips
50 jumps on the heavy rope
Leg raises
1-min rest

This morning I nugged out:

200 pushups - wide/slow, on blocks

300 shoulder shrugs - 35lb dumbbells

Originally Posted by Tanner

Originally Posted by JSTUART

That would be a bit presumptuous of you Tanner...I did not mention anything about a lack of physical exercise.

I merely do not get off on explaining to all and sundry how I need to be a tri-athlete to hunt, and I am pretty sure the only one that needs to be able to swim whilst hunting with a rifle is Stick.

Then don't read it? I enjoy and benefit reading other peoples workouts and have used a bunch of ideas from here in my own training. I don't need a tri-athlete to hunt but guarantee it doesn't hurt. Thinking that I'm swimming for hunting would be a bit presumptuous of you.....

Tanner

Oh, is this a closed forum?

So, you are a tri-athlete...and you want me to know.

Oh...of me, are you sure?

And I am all for fitness...but lets not pretend that we need to haul around weights all day so we can hunt.

Walking and working on back is of benefit...benching 300 lbs is pointless unless trying to impress everyone with your magnificence.

Lifting heavy is not pointless.

Besides the added strength you develop, there is a boost in your natural testosterone.

That enhances your overall fitness efforts.

The key is not going to the point of injury.

Originally Posted by MontanaMarine

The key is not going to the point of injury.

Yes. I agree 100%.

Originally Posted by JSTUART

And I am all for fitness...but lets not pretend that we need to haul around weights all day so we can hunt.

Last time I checked, this was the backpack hunting forum.

Carrying weight on your back is kind of the whole point, it means you got what you came for.

He clarified his hunting style here:

Originally Posted by JSTUART

....Na, don't have to...I've got a Toyota!

Well, no wonder, he needs to be on the hunting trucks and four-wheel drive forum.

Did cardio yesterday, intervals on the stair machine, then stationary bike for a total of 60 minutes. Had a PT session for the wrist and then a follow-up Dr's appointment, so nothing today.

Hope to be exercising my casting arm on the Atlantic coast of FL this weekend....

Last three days, work go in the way, but squeezed this in.

Rower: 2x30minutes
Squats: 5 sets (20-5/set)85 up to 205 lbs
Squat press: 5 sets(16-5/set)65 to 100lbs
Planks: 15 minutes total per day
Kettle bell squats: 30x45 lbs
Kettle bell swings:30x45 lbs
Push-up: 100 total

Had at least 5 cups of coffee.

30min bike intervals.

Weights: BP, curl sets. A couple at max and the rest medium weight high reps.

25in Box step-ups.

Planks: In between sets, so far today 7minutes, will end up at 15.
.

Woke up, did a 30 minute P90x3 DVD, went fishing, caught a nice king. Life is good.

Woke up, fell out of bed. Dragged a comb across my head....

Lower body/core today.

Gently I hope....

Found my coat, and grabbed my hat. Made the bus, in seconds flat..

Slip out the back Jack, make a new plan Stan, drop off the key Lee...

Squats - 150 reps with 35lb dumbbells, sets of 15-10 reps

Air squats - 50 reps, burnout

Calf raises - 200 reps. sets of 30-25 reps

Spent 2 hours on a different workout, but it was a good one.

Took a lesson on trying to stay on a snowboard. It was ugly and entailed a lot of falling and getting back on. Give me time, I'll ride the damn thing yet.

Core got a workout, shoulders and elbows took some bumps, but came home intact. Young Buck who took me under his wing bounced around on one like it was part of his body.

Lot of hot looking Babe's around so I figured Smoke was there someplace, but we didn't cross paths. Didn't check the hot tube so that is probably the reason.

Time to start my elk workout---I just sent in my application. I've got till October to get ready

Harry, "hot tube?" Seriously?

Did upper body today.

Originally Posted by smokepole

Harry, "hot tube?" Seriously?

Did upper body today.

That was a slow pitch.... good on you for taking the high road, although I'm sort of disappointed.

Body is crushed from this week. Just finally got back into running again and probably overtrained a bit, got something 16 miles in the last 3 days at a pretty consistent 8:30/mile pace. Looking forward to improving on that. Been on kind of a "two-a-day" program with a run and a lift.... Rest is needed for sure.

Tanner

Thursday:

60 minutes on the rowing machine; I think the seat wore holes in my ass

Friday:

Filthy 50

50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
50 tricep dips

Hiked up a steepish trail with 40lbs on my back yesterday as quickly as I could. Always a good fitness indicator. Doing pretty good. Diet wasn't the best this last week though.

After missing the gym all week due to illness I was happy to get back today. I incline pressed dumbbells from 50 lbs to 75 lbs and repped the barbell from one plate a side to two plates a side.

Back up the hill in the morning with the 40lb pack on. Felt good and didn't slow down in 30 minutes of uphill hiking at a fast pace. Wore my puff as it was blowing hard out and really heated up.

Whew. Running different than hiking uphill with lots of weight...

Just did 2 relatively fast miles in 88 degree heat and struggled with the last bit.

Today,

150 pull-ups

150 bench press, 60lb dumbbells

50 bench press, 35lb dumbbells

Kayaked a few miles on the Guana River yesterday.

9min AMRAP
Row 100m
95# overhead squats - 10 Reps
Row 100m
95# overhead squats - 12 Reps
keep going up 2 reps per round.

Made it through 16s.

Today:
1 mile treadmill run- 5:43. Hate running on a t-mill but felt decent today.

Alternating- deadhang pullups (12,10,10,10) and situps (30x4)

Alternating- Pushups (35x5) and Pirate ships w/ 26# KB (10 each side x5).

Hanging Leg raises- 10x3

Heading back to swim later tonight.

Tanner

Originally Posted by Tanner

Today:
1 mile treadmill run- 5:43. Hate running on a t-mill but felt decent today.

Alternating- deadhang pullups (12,10,10,10) and situps (30x4)

Alternating- Pushups (35x5) and Pirate ships w/ 26# KB (10 each side x5).

Hanging Leg raises- 10x3

Heading back to swim later tonight.

Tanner

OLJ or Corronado in your future?

Sounds like he's getting ready for his annual "summer camp" to me.

Did an hour of cardio intervals yesterday.

Core Tabata day:
Tabata for each movement: 20sec on; 10 sec off

Situps
Russian twists (15#)
Hollow rocks
Pushups

Score: 35 (sum of lowest reps for each movement)

Decline benchpress,
135×10
225×10
Incline benchpress,
225×10
275×1
Overhead press
135×10
Squats
135×10

Still sort of on the "2 a day" thing I suppose.

Around noon- 2 mile run as fast as I could, finished right at 14:13. Think I could've done a bit better not dealing with traffic and trying to not get hit by cars. Felt decent though.

Did an hour of assorted supersets of bicep/tricep stuff that is mostly completely inapplicable to hunting but I like it anyway.

Tanner

None at all.....knee surgery soon

Leg press
480lbs x10-5x

Deadlifts
225x5
275x
315x2
375x1
405x1

Powerclean
135x2

Clean and press
135x3

Back squats:
Warm up- 135x8, 225x8, 245x6

275x5
275x5
265x5
225x8 for 3 sets with closer stance at the end. Kinda' crappy compared to this time last spring but oh well.

Box step ups w/ barbell

135x6
145x6
145x6

Dumbbell lunge walks
55 in each hand for 4 sets of about 20 yards

Assorted leg curls and calf things for about 30 minutes after. Pretty decent workout.

Tanner

Lower body and abs today:

Warm up: five minutes on bike followed by one set using moderate weights on squat, hamstring, and glute machines.

Box jumps from seated, 30" box 3 sets of 10

Kettle bell goblet squats, 24 kg. x 12, 28 kg. x 12, 36 kg. x 10, 36 kg. x 8

Seated hamstring curls. 3 sets, increasing weight, 12, 12, 8.

Glute kickback machine, 3 sets, increasing wieght, 12, 12, 10.

Calf raises, 3 sets, increasing weight, 18, 15, 12.

Captains chair, straight leg rotations, 4 sets of 10; then straight leg raises, 2 sets of 20.

Balance/shoulders, 2 different reverse dumbbell flys, one legged on a BOSU ball, 3 sets of 12 each; super-setted with one-legged ankle rotations on the BOSU, 3 sets, 20 reps each side.

Back squat machine, 3 sets of 12 with increasing weight, super-setted with body-weight squats on the BOSU, 3 sets, 20 each.

Good thread.....

Tuesday of next week

I meet with my Orthopedic surgeon to go over my MRI's

My left knee will be first

What kind of surgery?

Upper body, lower back/obliques yesterday.

chest press, two different cable machines, 3 sets X 12 with progressively more weight.

Lat pull downs. Wrist is still not pain-free enough for pull-ups. 3 sets X 12, 12, and 10 with progressively more weight.

Roman chair back and side extensions, 3 sets of 12 each, hands behind head.

Seated row machine, 3 x 12, 12, and 10 with progressive weight.

overhead press machine, 3 x 12

Cauldrons, 35 lbs on the barbell, backed away so it's not vertical, 3 X 12 in each direction.

Curls, 30 lb. dumbbells, 3 x 12.

Side-steps with a stretch band (hips), 3 X 50 in each direction.

Internal and external rotator cuff rotations on the cable machine, 3 X 12.

Originally Posted by smokepole

What kind of surgery?

Unknown at this time....this is the third surgeon that I have seen since July

Fired the first Orthopedic after he recommended "exploratory" surgery

Second Ortho referred me to a knee specialist after steroids didn't phase the pain

Tuesday is my first visit with him.....I hear he likes to try PRP injections first so this is what I expect

17 miles on the bike today with the girls the second half was into a stiff wind out of the west, definitely got your attention.

Originally Posted by tedthorn

Unknown at this time....this is the third surgeon that I have seen since July

Fired the first Orthopedic after he recommended "exploratory" surgery

Second Ortho referred me to a knee specialist after steroids didn't phase the pain

Tuesday is my first visit with him.....I hear he likes to try PRP injections first so this is what I expect

Have they done x-rays and MRIs yet? I had my rotator cuff done by a very good orthopedic surgeon, the Broncos team Dr. It's as good as new now. Even with all the diagnostics he wasn't sure what he'd find as far as the severity of the tear, apparently they can be hard to diagnose precisely. I went in knowing I might need rotator cuff repair, but not sure so it was at least partially exploratory. Just another data point.

Did a good hike with the dog yesterday and a bunch of yardwork.

Did a little ski-cardio this weekend.

Originally Posted by smokepole

Originally Posted by tedthorn

Unknown at this time....this is the third surgeon that I have seen since July

Fired the first Orthopedic after he recommended "exploratory" surgery

Second Ortho referred me to a knee specialist after steroids didn't phase the pain

Tuesday is my first visit with him.....I hear he likes to try PRP injections first so this is what I expect

Have they done x-rays and MRIs yet? I had my rotator cuff done by a very good orthopedic surgeon, the Broncos team Dr. It's as good as new now. Even with all the diagnostics he wasn't sure what he'd find as far as the severity of the tear, apparently they can be hard to diagnose precisely. I went in knowing I might need rotator cuff repair, but not sure so it was at least partially exploratory. Just another data point.

Did a good hike with the dog yesterday and a bunch of yardwork.

I know a bit about those shoulders...

I tore my left labrum in 2012 and had it wired back together in 2013 after all the hunting seasons finished up....all better now...I have no pain and all of my range of motion back

Yep....X-Rays are always first then MRI's as per insurance protocol....all done....both knees

10 miles on the bike
100 pushups

Currently doing great on the P90X3. Lots of hiking too.

My diet hasn't been stellar lately, but back on track. Lots of halibut and chicken breasts. Sitting right at 200lbs, hope to hunt at about 185 this year. (6'1")

Went for a 2 hour hike/stump shoot/shed hunt Sunday with the pooch. Had a 35lb pack on. Snow on the hillsides made footing tricky (not enough for snowshoes). Good hike and good shooting, no sheds though.

Yesterday, 1 hour of cardio intervals, 725 calories.

Originally Posted by Calvin

Currently doing great on the P90X3. Lots of hiking too.

My diet hasn't been stellar lately, but back on track. Lots of halibut and chicken breasts. Sitting right at 200lbs, hope to hunt at about 185 this year. (6'1")

I thought about getting into P90X to get into quick shape. I have a possible 3 day 2 night turkey hunt coming up, nothing extreme. Probably a 2 mile easy hike 1/2 mile thick timber hike to the spot.

I like P90x3 much better than the original. It'll get you in shape for 95% of the hunts NA has to offer. Give it 90 days and follow the diet plan. 21 Day fix diet plan is actually the best one going, IMO.

Calvin, please do this for me as I'm curious.

See how many dead hang pullups you have today, then do it again in a couple months or whenever this ends.

Also, if you have a barbell, find out what you can strict press overhead today (no hip drive) overhead, then again at the end of this cycle.

I'm really curious if such a program builds any strength increases.

I'm 2/3s of the way through it. Up to about 11 dead hang pull ups, but I don't push myself as hard as I should on them. Started only being able to do a few.

I don't know how a person could do this program and not build strength. It's a great program.

I've been wrecking myself pretty consistently all week, haven't posted them here.

Did 7.8miles today at right around 8:00 pace throughout. Lungs felt great.

Tanner

I did 15 minutes on the rowing machine Tuesday, and thought I was going to die. I have zero ability to pace myself on that thing, but I bet I'll figure it out eventually.

Squats sets of 10 with 275 and 295 lbs
cleans sets of 5 with 205, 205

Today was a variable time, depending on round completion. I made it through 2 full rounds and was 6 squat cleans from completing round 3.

25 hanging knee raises
50 single unders
15 squat cleans - 95#
25 hanging knee raises
50 single unders
13 squat cleans - 115#
25 hanging knee raises
50 single unders
11 squat cleans - 135#

Felt it a bit in my back so stopped. Only had 25secs left and wasn't going to break the time camp anyway.

Originally Posted by cwh2

I did 15 minutes on the rowing machine Tuesday, and thought I was going to die. I have zero ability to pace myself on that thing, but I bet I'll figure it out eventually.

If its a C2, learn to read the Erg and pace yourself on that.

If its not a C2, then I'd reccomend finding one.

Incline bench 50 lb dumbbells x 10
55 lb db's x 10
Flat bench 135x10
175x10
225x10
Overhead press 135x10
Deadlift 135x5
225x1
265x1
315x1

10 miles on the stationary bike and 120 pushups. I'm a creature of habit.

Originally Posted by Bluemonday

Originally Posted by cwh2

I did 15 minutes on the rowing machine Tuesday, and thought I was going to die. I have zero ability to pace myself on that thing, but I bet I'll figure it out eventually.

If its a C2, learn to read the Erg and pace yourself on that.

If its not a C2, then I'd reccomend finding one.

Keep in mind when you're dispensing your advice that some of the guys you're advising do hunts every year that you can only dream of.

Originally Posted by smokepole

Originally Posted by Bluemonday

Originally Posted by cwh2

I did 15 minutes on the rowing machine Tuesday, and thought I was going to die. I have zero ability to pace myself on that thing, but I bet I'll figure it out eventually.

If its a C2, learn to read the Erg and pace yourself on that.

If its not a C2, then I'd reccomend finding one.

Keep in mind when you're dispensing your advice that some of the guys you're advising do hunts every year that you can only dream of.

Your right. Taxidermy always trumps a service record and a family.

Originally Posted by Bluemonday

Your right. Taxidermy always trumps a service record and a family.

Not even close to what I said, but what a surprise that you found a way to inject that into a disussion on fitness for backpack hunters.

And when I mentioned "hunts you can only dream of" I wasn't talking about taxidermy, I was talking about the physical demands of the hunts that guys like Chris do every year.

Which is what this thread is about.

Originally Posted by smokepole

Originally Posted by Bluemonday

Your right. Taxidermy always trumps a service record and a family.

And when I mentioned "hunts you can only dream of" I wasn't talking about taxidermy, I was talking about the physical demands of the hunts that guys like Chris do every year.

Which is what this thread is about.

Again, you're on the money Smoke. I'm clueless about "physical demands", as well.

Is Bluemonday Squattopee?

Na, he is a BAMF and wants us to be sure we know.

Beeeg deal.

Originally Posted by Calvin

Is Bluemonday Squattopee?

How'd you guess? Was it the pathological need to sound like an authority on the subject, no matter the subject?

Originally Posted by Bluemonday

Originally Posted by smokepole

Originally Posted by Bluemonday

Your right. Taxidermy always trumps a service record and a family.

And when I mentioned "hunts you can only dream of" I wasn't talking about taxidermy, I was talking about the physical demands of the hunts that guys like Chris do every year.

Which is what this thread is about.

Again, you're on the money Smoke. I'm clueless about "physical demands", as well.

Again, not remotely what I said. My comment was not about you, as much as you'd like it to be. It was about the guys on this forum that you presume to give advice to.

So he posts as axtell when he's asking stupid questions, but posts as bluemonday after someone tells him the answer and he becomes the authority? TFF

Originally Posted by rosco1

So he posts as axtell when he's asking stupid questions, but posts as bluemonday after someone tells him the answer and he becomes the authority? TFF

BUSTED.

I'm not sayin thats the case..But if it is, its pretty damn funny.

Went for a good run this morning. Things are looking great. I've been hiking up the steepish trail 2x a week with 35lbs on my back at a fast of a pace as I can go, and that seems to have really helped my running.

Going to climb some mountains in a few weeks to go hunt some ptarmigan.

You kids...

For the record, BM is right... the C2 is the schidt, and pacing is stupid easy if you have even an ounce of self control. I just need to keep it 2:10 plus for the first 5 minutes or so, let things warm up, before I go thinking I can actually row. And I do have some sweet taxidermy, so... thanks!

Calvin, are you getting ready for the alpine, or do you have goat plans for this year?

Maybe goat. The boss asks me to go every year, and I haven't been able to go yet as it takes a pretty good wx window. He got a great billy last year I was over on etolin, so maybe this year will be the year. I'm not the biggest fan of float planes though..(grin)

But, I'm sure I'll spend a fair amount of time in alpine this year. More boat/longer range 3 day type hunts. If you ever get the urge to burn some AK air miles and hunt big bucks, head on down.

Front squats sets of 8: 185, 205, 225
Deadlifts sets of 5: 275, 315, 315
Standing press 3 sets of 6 with 135

Warmup:
50 jumping jacks
20 squat jacks
20 high knees
20 butt kicks

Specific:
10 mins
Odd min hanging squat snatch 3reps (95# for 1, 115 for 2, 135 for 2)
Even min 24" box jumps 6 reps

Every min on the min for 6 min:
135# squat snatch

I couldn't keep pace so ended up with 18 reps in 6 mins.

Back squat/Pull-Up super sets
225x8, 225x8, 275x5, 275x5, 275x5, 285x5
12x, 12x, 12x, 10x

Dumbell sumo squats
105x10, 120x10, 120x10, 120x10, 120x10

Gym started filling up with goons around that time so I left.

Tanner

Warmup:
10mins Med Ball "Pig"
1min shuttle runs

Specific:
Strict Press EMOM for 10min
135# X 3 reps

Workout:
4 rounds
Run 400m
Plank hold shoulder taps - 50 reps

I did not make the 15:00 time cap, but did finish.

Bronchitis for the last few days so I'm not sure when I'll get back to the gym.

Going retro today with a double up of couple of crossfit girls:

"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

"Cindy"
20 minutes AMRAP
5 Pull-ups
10 Push-ups
15 Squats

Originally Posted by stomatador

Going retro today with a double up of couple of crossfit girls:

"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

"Cindy"
20 minutes AMRAP
5 Pull-ups
10 Push-ups
15 Squats

Either of those 'girls' will get ones heart rate UP...

Didn't note my time for Kelly but did manage to get 20 rounds in with Cindy but holy crap the last 3 rounds were a struggle.

Cleans two sets of 6 wit 205
squats two sets of 12 with 275

Originally Posted by stomatador

Didn't note my time for Kelly but did manage to get 20 rounds in with Cindy but holy crap the last 3 rounds were a struggle.

Very well done!

Warmup:
1000m partner row. I think we were done in about 3:10.

Specific:
EMOM for 10min
Turkish Get Up - 35#KB 1 rep each hand.

Workout:
4 rounds
1 min American KB swings - 53#
1 min lunges
1 min ground to overhead - 53# KB (I did clean and jerk)
1 min pushups
1 min Turkish Getups - 53#KB

I ended up with 229 reps.

Gym withdrawal is over! Thank God. I'm healthy again and back to lifting. I took it light today and incline benched 38 reps in all from 100 lbs to 265 lbs and then decline benched 135x20. It feels good though to get a pump in again!

4.75 miles around 7:30 pace this AM, knees feel it a little bit. Ready for some beach time.

Tanner

Two days in San Antonio eating good Tex-mex, thick steaks, drinking margaritas and martinis.

Knees and ankles are holding up well.

Warmup:
Jumping jacks to a bar
Inch worms
goblet squats
snatch drills with 45# bar

Specific:
3 rounds
10 power snatch 75#
5 jumping chest to bar pullups

Workout:
7 mins as many as possible:
10 power snatches
5 jumping chest to bar pullups

90reps

Leg press, 480lbs x100 (10 sets of 10)

Squats sets of 8: 275, 315, 315
Standing press 3 sets of 6 with 135

Legs and core yesterday, doing to the mtns for some hiking today/tomorrow.

Originally Posted by stomatador

"Cindy"
20 minutes AMRAP
5 Pull-ups
10 Push-ups
15 Squats

That didn't sound that bad, so I tried it. Made 7 rounds... ouch.

Originally Posted by cwh2

Originally Posted by stomatador

"Cindy"
20 minutes AMRAP
5 Pull-ups
10 Push-ups
15 Squats

That didn't sound that bad, so I tried it. Made 7 rounds... ouch.

The record is 42rds (by a teenager who grew up in a Crossfit gym) in 20min. One round/min for 10-12min is a decent showing. 20rd/20min is quite good, IMO.

When I was in the swimmer program in the USCG they'd have us do something similar, with sprints in between each set. And that was after running 5 in 30.

Deadlifts from 135 lbs to 365 lbs. Then did 40 facepulls, 10 rear delt flyes, and 20 lat pulldowns.

Originally Posted by stomatador

"Cindy"
20 minutes AMRAP
5 Pull-ups
10 Push-ups
15 Squats

Did 10 this morning with chin-ups vs the much harder pull-up. Then looked at some you-tube videos and both are used. Along with the fact I thought you had to quit when you couldn't do 5 straight and I was failing at 4 on number 10 and had to quit before 20minutes. Could have squeezed at least one more in with a chin-up pause like some were doing on the videos.

Warmup:
30 burpees
15 lunges
30 good mornings - 45#
stretches

Specific:
1 rep 135# thruster
3 rep 155# squat clean
5 rep 225# deadlift

All done in 3 min including weight changes

Workout:
3 rounds:
6 reps - 225# deadlift
6 reps - burpees
5 reps - 155# squat clean
5 reps - inverted rows
4 reps - 135# thruster
8 reps - jumping pullups
8 reps - box dips

21:05

Was supposed to be 5 rounds, but I had to get to work. The good news is that was the first time I've deadlifted since tweaking my back in Jan. Though not real heavy, everything felt fine and I was able to do all of the unbroken.

Warmup:
Shuttle Runs
Plyos
Shoulder Stretches

Specific:
EMOM for 8 min
15sec Handstand hold
45# plate presses - 3 reps

Workout:
15min AMRAP
Run 200m
Box handstand pushups (2,4,6,8,...) Go up 2 reps each round.

I ended up with 88 reps.

I've gone more "functional" fitness lately. I was doing more of a power lifting routine, but lately I'm just keeping fit.

Basically, I do a three day split
Day 1 is bear complexes (or sometimes thrusters)
Day 2 is kettlebell swings and pushups
Day 3 is pullups and dips
Add in some running and biking when I have time.

I may throw a heavy squat and deadlift day back in later, but right now I'm good with what I'm doing. I move around much better in my 40's than I did in my 30's.

Some people need a 12 step program. Mine is 2 steps:
1.Stop worrying so much about stuff you have no control over. And,
2. Pick up something heavy way more than you pick up a cheeseburger.

Warmup:
500m Row (easy pace)
15 sumo deadlift high pulls 35#KB
300m Row (faster)
9 sumo deadlift high pulls 35#KB
100m Row (sprint)
7 sumo deadlift high pulls 35#KB

Specific:
EMOM for 9 min
3 reps - sumo deadlift high pull
3 rounds at each weight - 95#, 115#, 135#

Workout:
4 rounds
Row 500m
Rest 1/2 the row time between rounds

I was at 1:40, 1:50, 1:55, 1:45. Gotta work on the gas tank...

Leg press 480# x 100 reps ( sets of 10)
Calf raises, 480# x 100

Warmup
20 straight leg deadlifts 135#
20 goblet thrusters 35# KB
20 wall balls 20#

Specific
7-5-3
Deadlifts
135#-185#-225#

Workout
Reps in 13 mins
55 deadlifts 135#
55 wall balls 20#
55 cal Row
55 hand release pushups

I made it through 10 reps of the pushups for175 total reps

You hit it hard Pointer I'll give you that!

Benchpress day. I started with 10 reps at 135# and moved up incrementally decreasing my reps all the way to 1 rep at 275#. That went smoothly so I went for 1 rep at 295# and failed. That was below my max so I was surprised about that but I am on an aggressive diet right now and my max may be slipping.

Thanks. To steal Dan Adairs line "I'm the fittest fat guy I know". And I am Fat...

Elliptical: 20min.

Did the Cindy again: Almost made 11. It's a great cardio also.

Some light standing presses : 16@50, 12@60, 10@70 and 5@80.

Stretch finish.

Originally Posted by pointer

Thanks. To steal Dan Adairs line "I'm the fittest fat guy I know". And I am Fat...

Same here. Hence the diet.

Hiked up a pretty good hill with my daughter in a backpack this morning. About 45lbs and it gave me a good burn on the steep spots. P90X3 in the mornings. Feeling good about this hunting season. Still need to lean up about 20lbs.

Originally Posted by moosemike

Originally Posted by pointer

Thanks. To steal Dan Adairs line "I'm the fittest fat guy I know". And I am Fat...

Same here. Hence the diet.

"Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar......"

Those are the first 14 words from Greg Glassman's "Fitness in 100 Words". That is the proper diet for those who don't need to lose weight. For those who do, you need to lop off the last seven words for the most part.

Bike intervals: 35minutes

Quick light weight circuit.

Originally Posted by Bluemonday

Originally Posted by moosemike

Originally Posted by pointer

Thanks. To steal Dan Adairs line "I'm the fittest fat guy I know". And I am Fat...

Same here. Hence the diet.

"Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar......"

Those are the first 14 words from Greg Glassman's "Fitness in 100 Words". That is the proper diet for those who don't need to lose weight. For those who do, you need to lop off the last seven words for the most part.

Not to mention the word "vegetables".....it is miss leading

Potato, carrots, corn and a few more should be avoided if weight loss is your goal

Portion control is the key for long term weight loss.

Originally Posted by Calvin

Portion control is the key for long term weight loss.

Right, same with crack and meth. Smaller portions.

Originally Posted by tedthorn

Originally Posted by Bluemonday

Originally Posted by moosemike

Originally Posted by pointer

Thanks. To steal Dan Adairs line "I'm the fittest fat guy I know". And I am Fat...

Same here. Hence the diet.

"Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar......"

Those are the first 14 words from Greg Glassman's "Fitness in 100 Words". That is the proper diet for those who don't need to lose weight. For those who do, you need to lop off the last seven words for the most part.

Not to mention the word "vegetables".....it is miss leading

Potato, carrots, corn and a few more should be avoided if weight loss is your goal

"little starch" is the key here. Small new potatoes are a lot lower in starch than a big idaho, per ounce, disregarding the size difference. Carrots do have some starch but are otherwise super healthy and have a lot of fiber which offsets the starch. Corn is not the most desirable vege, for sure, but some fresh cobs in the summer won't blimp you out.

Some say "Don't eat anything white", IE sugar, breads, cakes, rice, and potatoes. For weight loss these are best avoided totally. When re-introduced, choose whole grain breads and rices and follow Calvin's advice regarding portion control on taters and the like.

If you are under the false assumption that not super-sizing fast-food drive thru meals and eating smaller hot pockets and "diet" pizzas will lead to weight loss, you will be greatly disapointed.

Not all vegetables are created equal. The darker green and leafier they are, the better. In general.

Deadlifts; 125#, 225#, 305#, 355# small sets
Squats; 135x10
rear delt flyes; 110#x10

Started creatine today. I regularly use whey protein and daily vitamins but creatine is new for me. I'll see how it goes.

Originally Posted by smokepole

Not all vegetables are created equal. The darker green and leafier they are, the better. In general.

Yes, and bright reds/yellows, like peppers and strawberries, and blueberries of course.

"Vegetables of color" as Dr. Sears says.

I love berries but I can tolerate peppahs.

5 mile walk around the neighborhood

Originally Posted by Bluemonday

Originally Posted by Calvin

Portion control is the key for long term weight loss.

Right, same with crack and meth. Smaller portions.

No wonder why you got yourself kicked off of here, squat to pee. Are you really comparing crack and meth to eating the correct amount of carbs? Seriously?

Let the Dogs run around while I watched.

Warmup:
2 min jumprope
10 dumbbell thrusters 30#
1 min double unders
10 dumbbell thrusters 30#
1 min double unders

Specific:
EMOM for 5 min
Squat clean thruster - 3 reps
95#-95#-115#-135#-135#

Workout:
# of reps in 10 mins:
30 single unders
5 thrusters - 135#

280 reps. The thrusters slowed me way down towards the end.

Originally Posted by Calvin

Originally Posted by Bluemonday

Originally Posted by Calvin

Portion control is the key for long term weight loss.

Right, same with crack and meth. Smaller portions.

Are you really comparing crack and meth to eating the correct amount of carbs? Seriously?

Seriously. This is OLD news. Actually, you're right that meth is a poor analogy. Cannabis is much more accurate:

http://howtocureobesity.com/2014/03...unk-food-by-michael-moss/comment-page-1/

The "calorie is a calorie" myth dies hard but die it will, those who refuse to reject it and eat a healthy diet will pay a steep price for it.

In Vegas for a few days. Gotta go hit the gym!

Bike intervals: 30min

4 sets: barbell squats, seated dumbbell press, dumbbell bench press

4 sets: standing flies, bench flies, kettle bell squats

Thurs 3/10 Body Pump
Sat 3/12 Body Pump
Today Body Attack

Dumbbell incline bench press
50#x10
55#x10
60#x10
65#x10
75#x10

Today:

Shoulder bicep evolution, followed by 20min bike intervals, followed by shotgun shells x 300.

Got waffled by 280 on last set of squats but hit a PR on bench (225) and BB row (175).
April I'm starting to mix in treadmill/hiking and swimming on off days.

Originally Posted by Scott

Got waffled by 280 on last set of squats but hit a PR on bench (225) and BB row (175).
April I'm starting to mix in treadmill/hiking and swimming on off days.

Congrats! PR days are good days.

Warmup:
4min Rowing

Specific:
EMOM 10min
Assault bike 10cals (1-5min)
Mountain Climbers 10reps (6-10)

Workout:
3 rounds
1min Assault Bike for cals
1min bear crawl 25m
1min Row for cals
1min shuttle run 25m

118 Reps/Calls. That 12mins got the heart rate up...

Leg press , 480# x 100
Calf raises, 480# x 100
Leg press, 570# x 10
Calf raises, 570# x 10
Leg press, 660# x 10
Calf raises, 660# x 10

Leg press, 750# x 10

Calf raises 750# x 10

Dumbbell squats, 75# db's x 10

Farmers walk with 40# db's.

Yesterday: layed by the pool and drank beer, 3 hours.

Last night: Blackjack, 2 hours.

Flat bench press, 125#-275# , 25 reps
Incline bench press, 125#-275#, 35 reps

Bike intervals: 20min
Elliptical:20Min

Legs/triceps: evolution.

Did lower body today. I like blackjack better though. Free drinks and all.

Warmup:
5 min
jumprope; 3 burpees for every miss

Specific:
10 EMOM
Odd- 115# power snatch 3 reps
even- 5 hanging knee raises

Workout:
Rounds in 20min
45 jumprope reps
25 hanging knee raises
8 power snatches 115#

5 rounds

UB today.

Warmup:
5min with partner
row until partner completes
10 hand release pushups
15 slow squats (5 count down, 5 count up)

Specific:
1 legged/pistol squat progressions

Workout:
4 rounds for time
20 squats
Row 15 cal
10 burpees over plate

12:38

Deadlifts on Saturday, 125-355#
Incline bench today, 125-285#

Cardio yesterday, stair machine and bike intervals, 730 cals in 60 minutes. Lower body/core today.

Elliptical: 2x20minutes

Bench presses, box jumps, curls, body weight squats, weighted squats, leg extensions, kettle bells swings, flys on an air compressor machine, lat pull downs, standing over head presses, pull ups, chin ups.

Originally Posted by battue

... flys on an air compressor machine.....

I've heard of unscrupulous mechanics blowing up skirts, but this is a new low.....

Only thing it would do is make those yoga pants tighter. Wait, wait you don't need to tell me....

And if you work around the edges it does. Ethics are hard enough for me....

Finally able to complete all back squat sets at 285lbs. Felt pretty good. Kinda looking forward to 290lbs tomorrow.
230lbs bench - backing off increases to 2.5lbs instead of 5lbs going forward.
185lbs BB row - dropping increases to 2.5lbs
BW+52.5lbs dips
95lb LTE's

Got a new belt after blowing out my old one on squats last week. That helped.
Also, I was lifting in Chuck Taylors but switched to Powerlift2. Felt way more solid and I'm sore so I'm working stuff differently.

Originally Posted by Scott

Finally able to complete all back squat sets at 285lbs. Felt pretty good. Kinda looking forward to 290lbs tomorrow.
230lbs bench - backing off increases to 2.5lbs instead of 5lbs going forward.
185lbs BB row - dropping increases to 2.5lbs
BW+52.5lbs dips
95lb LTE's

Got a new belt after blowing out my old one on squats last week. That helped.
Also, I was lifting in Chuck Taylors but switched to Powerlift2. Felt way more solid and I'm sore so I'm working stuff differently.

Congrats on the goal! It's always fun to hit a new high.

I was surprised at what a change in shoes can do for the lifts. They are available for a reason.

It's been so long since I've lifted with a belt, I'm not sure I could again. Then again, I'm fat enough I'd probably blow one out just bending over.

Thanks.
My goal is to hit 225 bench(accomplished!), 315 squat, and 405 deads work sets before switch to 2 day lifting with more cardio focus. I have a month to hit it so even with a deload I may hit'em.

Good luck!! I'm sure you'll get them! Even if you don't, it's not like it didn't help.

That dead amount would be the toughest for me. Weak back and crappy form gets in my way.

Bike intervals: 30min. Good back workout, light on the rest. Ended up with a 15minute jog around the BB court.

Unscrupulously perved on the talent the entire time.

The only man I know who can use "perv" as a verb.

I worked out this morning at 6am. Way too early! It robbed 20# off my lifts.

Incline benchpress, started repping 125# and worked up to 1 rep at 265# and then finished with 125x10.

Originally Posted by battue

Bike intervals: 30min. Good back workout, light on the rest. Ended up with a 15minute jog around the BB court.

Unscrupulously perved on the talent the entire time.

PS, I know how those poor women you were ogling feel. Yesterday I was doing upper body and I couldn't even get through a set without some 20-something scantily-clad gal sneaking up from behind to cop a feel of my biceps.

It was very degrading.

I leave the 20 somethings to the old guys. You know, the ones with the gold chains and Gold gym muscle shirts. All that giggling drives me out of the gym. Prefer those with a little more behind the wheel experience. Nice to have a gal that is willing to drive now and then.

The poor ones also don't attract me all that much.

Originally Posted by battue

All that giggling drives me out of the gym. Prefer those with a little more behind...

Well, to each his own, but that's why I quit drinking.

Understand completely why you couldn't stop at just a little. I've seen drinking do the same to more than one. Degrading it is.

Eliptical and fast weight circuit that hit just about every body part. Taking Saturday and Sunday off.

Cardio interval, stair then bike. 760 calories in 60 minutes.

A question for the rest of you gym rats. How on earth can otherwise intelligent people go to the time and expense of a gym membership/daily workouts, go to the gym every day, and work out at a pace where they don't come close to breaking a sweat or breathing hard and be satisfied with that?

There was a guy my age next to me on the bike for 30 minutes and he read a book the whole time, never broke a sweat, and never even breathed hard. He never took the resistance off "1" on a scale of 1-20. I can't even feel any resistance on "1."

What are people thinking?

Have seen the same and it often correlates with a larger waist. Also those who sit at a machine and stare into space. Get up, go to another and do the same.

Then, then there are the real heroes. Those who come stumbling in suffering the after effects of strokes, accident or some other disability and they struggle to do the best they can.

Much to be learned in a gym beyond exercise.

Been sick all week, but I felt good enough today to try a ride. Got on my bike, hit the first climb, which is about 3 miles long and fairly easy, a good warmup, and my legs had some real pop in them. The horse was willing! My poor sore lungs felt like they were opening up too, so even though I'd set out to do an easy ride I instead turned up Butler and did my hard climb route. Actually felt darn good, for a 50 year old sick man. There's one hill that's a cruel one, very long and very steep. I call it Nasty Wench. She got my attention for sure but I lived to ride another day.

27 miles, I didn't look at what Strava says for calories burned.

Love cycling, especially climbs, especially hard climbs. It's so ridiculously aerobic it's like a trance state or something <g>.

Originally Posted by battue

Much to be learned in a gym beyond exercise.

Sure. You can learn what "perving" is.

Originally Posted by battue

Then, then there are the real heroes. Those who come stumbling in suffering the after effects of strokes, accident or some other disability and they struggle to do the best they can.

Unlike battue and smokepole, whose excellent conditioning allows them freedom in their focus while exercising, I'm usually breathing too hard and having to focus on my lifts too much to oggle or perv. I do however, take notice when someone like battue mentioned comes in.

The mirror in the free weights section makes perving a breeze. You can look at the girls without looking at the girls. Until they catch you ogling them.

Originally Posted by smokepole

Originally Posted by battue

Much to be learned in a gym beyond exercise.

Sure. You can learn what "perving" is.

Man doesn't need to learn how to perv. I suspect cavemen did it. Maybe even Apes. It's in the DNA of man, although some try to deny it these days. Most of the gals don't mind it all that much either and you are not fooling them by trying to hide it. Actually a look followed by direct eye contact often bears fruit.Healthy minded women like to be admired for physical beauty.

As long as you don't cross over into pervert it's all good.

That's crazy talk. The earth is 6,000 years old, fool.

Took the dog out, dogs need exercise too. He's 10, and starting to slow down. But when he gets on pheasants, he goes full speed, tail starts going in a circle and he'll run around like a puppy non-stop for an hour or two. Then he'll come home and mope around like he can hardly walk, until it's time to go chase birds again.

Kind of like Battue at the gym. Except my dog's not a perv.

Thanks, appreciate the compliment. It contains more than a little truth also.

Anyway been fasting for 12 hours. Blood work draw time. Will finish it off with a big breakfast. Thing I hate is sooner than later they are going to find what they are looking for.

Last time there was a fairly hot nurse. I purved on her, but nothing good came of it. Being on the purv and hunting have more than a little in common....

Took the Dogs on a 2 hour hike on one of the local trails. Couple points of interest.

The Carpenter log house from around 1820. Smoke probably was born in something similar.

[Linked Image]

Back in about a mile. This was a real workout cutting their way thru virgin forest.

[Linked Image]

Did a brisk 20 miles (on bikes) with a buddy. We knew the loop was short, so we tried to push the pace. One big climb did get me to my aerobic happy place <g>...

Pretty much impossible to get off a bike unhappy... did take an EPIC bug strike to the sunglasses on a 35 mph descent. I find fresh spring bugs to be the juiciest.

Front squats 3 sets of 10: 185
Deadlifts 3 sets of 8: 275

29.6 miles o' hills on the bike.

Bike intervals: 30minutes

Back/Legs evolution: 60minutes.

Did lower body/abs today, goblet squats, hack press, hamstring curls, glute kickbacks, calf raises, and a couple balance drills on the bosu ball. Had gained a little, back down to 198. Can't wait for September.

Incline press 125#-300#

Leg press 390# x 100, sets of 10
Calf raises 390# x100, sets of 10

Elliptical: 30minutes
Rower: 30minutes

40.4 miles on a bike. Fairly difficult ride. Lot of relentless climbing. Couple epic descents as well. Hit 44 mph on one. That's awfully fast to be going in goofy clothing.

Did some "deep core exercises" getting the chicken coop, built onto an old utility trailer, un-stuck and turned around so I could hook it to the truck. The rural lifestyle has a lot of that kind of stuff, for better or worse. I try to be smart about it.

I've been building the suite of fixtures and tooling to make a certain product out in my shop... a lot of time basically standing on concrete. Anti-fatigue mats or not, that will make an old man out of you. The bike really unlocks my body post-concrete.

Keep fighting the good fight fellas!

44 mph on a bicycle! I believe that would scare me.

Originally Posted by Jeff_O

40.4 miles on a bike. Fairly difficult ride. Lot of relentless climbing. Couple epic descents as well. Hit 44 mph on one. That's awfully fast to be going in goofy clothing.

Did some "deep core exercises" getting the chicken coop, built onto an old utility trailer, un-stuck and turned around so I could hook it to the truck. The rural lifestyle has a lot of that kind of stuff, for better or worse. I try to be smart about it.

I've been building the suite of fixtures and tooling to make a certain product out in my shop... a lot of time basically standing on concrete. Anti-fatigue mats or not, that will make an old man out of you. The bike really unlocks my body post-concrete.

Keep fighting the good fight fellas!

If you are normally or formerly a desk jockey and worry about injury doing rural things, then you need to buy a barbell and about 300 lbs of weights, build yourself a squat rack, and read Starting Strength by Rippetoe.

as for me...

Squats 3 sets of 8 with 275
Cleans 3 sets of 6 with 185

Moose, you work up to it. I've done a few centuries (100 miles) and my normal rides are ~ 30 miles, so 40 isn't a big deal. However, it's a hard route we took. I finish a ride exhilarated and that feeling carries into the next day, but I was definitely a bit whipped last night.

Cycling is an incredible low-impact cardio workout guys. Best thing I discovered in middle life by a long shot... Super fun. Out in the clean air, seeing sights, covering ground, hauling ass. The "kit" for it is admittedly goofy as it gets.

Vek, I'm not a desk jockey, I've done the rural thing for 25 years. I should start adding some of the "stuff" that I do to my exercise reports. Gets pretty physical out in the sticks quite often.

Anyway, it doesn't leave me feeling like I need to be lifting heavy things for sport.

...... and speaking of purvy...... can you say, follow the carrot?

Carrot???? She could use a little protein.

Originally Posted by moosemike

44 mph on a bicycle! I believe that would scare me.

One loose thread is all it takes.

One loose thread? Harry, no one wants to see your unclothed body, that would be bad.....

I've been known to strut....

Your last sentence should tell you something. I'll revise the preface to my recommendation. If you are normally a rural person doing normal rural things and find them difficult/taxing or find yourself needing to be careful lest you "throw your back out", refer to my earlier recommendation.

My rural inlaws think it's unusual to carry railroad ties around the yard, split a stacked/heaped pickup load of wood without putting the maul down, or carry the washer and dryer from the truck bed to the front door landing. But they don't do any barbell work.

Lots of folks seem to think heavy barbell work will interfere with rather than enhance other physical activity, including (especially) so-called "cardio" work. I've found the payout is worth way more than the investment.

Folks seem reluctant to take the 6 months needed to build a permanent strength base, for reasons that perplex me or are demonstrably false. About the only valid reason I can think of is that they don't like how Carhartt B159 pants look (not much else fits over an average squatter's thighs without being 4" too big in the waist), and don't care to update the ol' wardrobe. So let's hear yours.

Originally Posted by Jeff_O

Moose, you work up to it. I've done a few centuries (100 miles) and my normal rides are ~ 30 miles, so 40 isn't a big deal. However, it's a hard route we took. I finish a ride exhilarated and that feeling carries into the next day, but I was definitely a bit whipped last night.

Cycling is an incredible low-impact cardio workout guys. Best thing I discovered in middle life by a long shot... Super fun. Out in the clean air, seeing sights, covering ground, hauling ass. The "kit" for it is admittedly goofy as it gets.

Vek, I'm not a desk jockey, I've done the rural thing for 25 years. I should start adding some of the "stuff" that I do to my exercise reports. Gets pretty physical out in the sticks quite often.

Anyway, it doesn't leave me feeling like I need to be lifting heavy things for sport.

Isn't lifting heavy things and transporting them up slopes and long distances part of backpack hunting?

Especially if you're successful?

Best thing Ive done to keep hunting when most friends my age have hung it up is to lift weights that target the large muscle groups. I don't lift the big amounts that some here do. Squats and deadlifts top out at just over 200 but that is enough for me. Anymore and the back starts to act up. Also they are an excellent cardio workout if you don't spend a lot of time sitting around. Not sure one has to really do more with weights other than squats, dead lifts, bent over rows combined with some bench press and chinups/pullups.

Throw in some extra cardio and you should be good to go for the hunting most of us do providing your health stays with you.

I missed the 44 mph part; yes, it's a little scary on a bike with tires as wide as your thumb, wearing egg cartons on your head, and spandex.

However the gyroscopic affect is a real thing; at high speeds a (good) bike is very stable, barring mishap. I splurged on a very good bike once I knew I was hooked. It tracks like its on a rail on curvy fast descents and has excellent brakes.

Vek, I have no argument against lifting weights whatsoever. However I a) don't go to a gym and b) I do a lot of lifting as it is. For instance, in the last 20 months, I built a house, myself, to include digging the foundation trenches with a shovel, just as an illustration of how my demented DIY brain works. I rarely finish a day thinking, boy, I wish I'd lifted more heavy things!

But to your points, my wife got really into Pilates and deep aggressive yogas for awhile there and some of the things she could do, I couldn't even BEGIN to approach. I am absolutely certain my body has whole realms that could use a lot of work and that I would see big benefits. No argument.

Love reading about what you guys do. Fitness threads are a great thing. Gotta keep each other on point!

All right, got some bags of feed and a 10 gallon propane tank to move <g>.

Harry, you do better than I'd guess 98.5% of people your age.

I'm not nearly as old as you (!!) but I can feel a difference with each year. That accelerates the older you get (as you're no doubt well aware), but it also applies to 30- and 40-something guys.

The fact is, as you age you lose a lot of things that help with backpack hunting and everyday life. Strength, muscle mass, muscle tone, balance, flexibility, cardio capacity and so on and so forth. It also becomes much easier to "tweak" something if you lift too much, without warming up, or with bad technique.

Working on all the stuff that declines with age will surely make you a better hunter, and that's just the icing on the cake.

Also, my elk hunting buddy Jerry normally lifts all year, but didn't lift much in 2015 due to having the partner in his business croak... Jerry is in his early 70's, and I saw a huge difference in how he was able to move around in the woods. I'm buying what you are selling, battue.

Originally Posted by Jeff_O

I'm buying what you are selling, battue.

Just don't get the poster of him in spandex.....

A wall-mount squat rack could be built on a concrete floor with about 24' of 3" wide channel steel, a couple of 1-1/4" dia x 4" long capscrews with two nuts each, some concrete expansion anchors, some lag bolts, some 1/8" 6013 rod and a cheapo stick welder. Add another dozen feet of channel to make the rack freestanding. Buy from a scrapyard. Have a metal shop punch a row of holes up the vertical members' webs on 4" centers.

Typical construction work and house chores don't give the range of motion needed to get strong legs and back.

Mr. Battue nailed it. If I'm doing work sets of squats with a bodyweight barbell when I'm in my late 50s and 60s, I'll be a happy camper.

Weight training ain't for everyone. You're either wired to enjoy it or you're not. If it's fun you'll stay with it, if it's a chore you won't. Everybody should do something however. Whether it's a daily walk , hike, bike ride, or gym routine. I look at a lot of these older people who can barely get around, and for the most part it's entirely preventable.

I get what I need lifting 2 or 3 times a week, 45 minutes a session. When I lift in my garage, I clean up, prep brass or fix other stuff between sets.

Originally Posted by Vek

Mr. Battue nailed it. If I'm doing work sets of squats with a bodyweight barbell when I'm in my late 50s and 60s, I'll be a happy camper.

Mr. Battue has sailed right past the 50s and 60s, he's a regular Jack Lalane.

And Mr Battue wishes he could sail back. Enjoy it while you can. Of course being Mr Natural isn't all that bad. 😄

Earlier today we started the Grandson out with his first sleeping bag. Who knows were it will go, but he already has the campfire smirk.

[Linked Image]

Looks cozy!

3-1/2 hours of rototilling;

35 miles on a bike.

The tilling wasn't as hard as it might sound, we have a nice rear-tine tiller, doesn't beat me up too bad.... Parts of the ride were nice and aggressive; my buddy is casually entering a race in Colorado in a few weeks, and it's lit a fire under him, and I'm reaping the benefits of a motivated ride buddy!

The euphoria for hours after a good ride is a wonderful thing; presumably that's from 2.5 hours of aerobic output, some at peak (or very near) HR and high oxygen throughput. What makes cycling so special is that you aren't beat up afterwards! If I'd done a vigorous 2.5 hour hike it'd be ibuprofen time. Instead I feel GREAT.

Front squat sets of 8 with 185, 205, 225
deadlift sets of 5 with 275, 315, 365

First day back after a spring break to the Land of the Mouse with the wife and kids.

Warmup:
Game where loser does 5 pullups and 3 chinups. (mine were jumping).

Specific:
10min EMOM
Odd Min - 185# Sumo Deadlift - 3 reps
Even Min - 70# banded kettlebell high pulls - 3 reps

Workout: (alternate between movements)
115# Sumo deadlift high pulls
30-20-10-20-30
Hand Release pushups
15-10-5-10-15

14:57

Backing off the weights for a few days, probably the rest of the week. Last nights workout sucked. Failed on second set of 310 squats, only got 3.

I did something to my left shoulder a few weeks ago and work set squats really aggravate it. I think it happened when I got waffled failing on squats. The ache carries over thru the workout. Usually when I go home and take 2 Advil, I'm good. Lately it's still there even into the next day. Couple this with other nagging soreness/aches and I think it's time for a short break then reset and push on.

Cripes, I'm starting to sound like I'm the same age as Battue or Smokepole.

Anyway, 30 minutes on treadmill this morning 5deg incline 3.5 mph.

Damn Yankees....

Especially those far Northern Pa Yankees....

Scott- Rest and get better buddy!

Warmup:
Leapfrog and wall sits

Specific:
EMOM 8min
Odd Min - 2 tire flips
Even min - 15 sledge hammer swings

Workout:
100m farmer's walk (158# trap bar)
18 min of:
15 sledge hammer swings
30 walking lunges
15 cals on Assualt bike
100m farmer's walk (158# trap bar)

5 rounds + 45 reps

Scott, be careful with that. When you work out, it may feel OK but your body has a way of masking pain when you're doing strenuous exercise. If I were you, I'd get it looked at.

One time I injured myself and felt as old as Battue. I called 911. They said it was just a nightmare.

Obviously you are getting a little too ground down in the tooth to be hiking up in the higher elevations and pulling out heavy loads. Don't fret we will still think you a great fellow.

May go away if you climb slower, hydrate and try acetazolamide. Maybe???? Confusion and disrupted sleep patterns are only two of the classic symptoms.

Addition: You injured yourself once while working out? About what I figured....

Elliptical: 20minutes

Deadlifts (Maxed at 225. 250 is a goal) standing press 70 lbs, box stepups. 4 sets.

Lat Overhead pulldowns 70lbs, body weight squats, BP flys 35lbs, farmers walk 50/50 40yards out and back. 3 sets

Bike intervals: 20minutes.

Unfortunately or fortunately depending, reached the age when I'm sore someplace everyday. Workout or no workout.

Originally Posted by battue

Addition: You injured yourself once while working out? About what I figured....

Thanks. I didn't know this was a concern for you, and I appreciate your concern.

My injury was all your fault, by the way. I never "perved" until I read your posts on the subject. Then I strained my neck while craning to get a better look.

Added on a 3mile hike with the Pups.

27 trips down these steps

[Linked Image]

20 cable flyes 50#
10 chest flyes 130#
10 cable rows 100#
25 bench press 125-285#

Originally Posted by stomatador

27 trips down these steps

[Linked Image]

That'll work! I was too cheap to get a parking pass, so always showed up EARLY and parked at the bottom of those steps.

Any idea what's causing the weird grass color/crop circles on the left side of the pic?

Originally Posted by pointer

Any idea what's causing the weird grass color/crop circles on the left side of the pic?

Looks like bermuda grass that is waiting on warmer weather(?).

Taking this week off. Last Saturday played in a football game after 2.5 months of practice. 3rd year I've done it...will probably be the last. Played every defensive down and never got tired and muscles feel good...left knee and left hip joints are feeling it though.

roundup

here's a link. Maybe not roundup exactly, but close enough.

http://www.deseretnews.com/article/...e-lawn-on-USUs-Old-Main-Hill.html?pg=all

Originally Posted by JCMCUBIC

Originally Posted by pointer

Any idea what's causing the weird grass color/crop circles on the left side of the pic?

Looks like bermuda grass that is waiting on warmer weather(?).

Taking this week off. Last Saturday played in a football game after 2.5 months of practice. 3rd year I've done it...will probably be the last. Played every defensive down and never got tired and muscles feel good...left knee and left hip joints are feeling it though.

Congrats on the game!! I sometimes think I need to get back into something competitively, then I remember how little time I really have for anything. Well done.

Firth's got it.

There was a small error in container labeling so last fall what they sprayed to control weeds instead nuked the grass. If it doesn't regrow in time for graduation they'll paint it green. There were some worried looking guys from the grounds crew praying for the grass seed to start sprouting.

I thought Firth was joking as I couldn't think of a reason they'd nuke that hill. Ha! Obviously I was wrong.

2.5 mile hike, 40 pound pack and a 10 pound rifle.

Chased the wife around the bedroom a few times <g>.

Did UB today. Did not chase my wife. She chases me, I'm the Chuck Norris of married men.

Rower: 30min

Stretching: 30min

Wasn't chased a single minute. Must be doing something wrong.

"Put ze potato in ze front of ze pants."

PS, that's a French accent, in print. Makes you want to go order some fries, eh??

Warmup:
w/barbell
shrugs
pulls
hang cleans
hang squat cleans

Specific:
10 min EMOM
Odd- 1 hang squat clean 135#
Even- 3 hang pulls 135#

Workout:
Cleans
3-3-3-3-3-3-3-3-3-3
135-155-165-175-175-175(f)-175-185-195(f)-195

Did a set every 2 minutes. 195# is a new 3 rep max and these were full squat cleans.

Cardio intervals today, 735 calories in 60 minutes.

Originally Posted by smokepole

Cardio intervals today, 735 calories in 60 minutes.

That's chugging right along.

Retro again with Kelly & Cindy. I completed 23 go-rounds with Cindy.

"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

"Cindy"
20 minutes AMRAP
5 Pull-ups
10 Push-ups
15 Squats

Originally Posted by stomatador

[quote=smokepole]Cardio intervals today, 735 calories in 60 minutes.

That's chugging right along. [/quote
No, that'll be tonight....

44.5 miles; we started with some serious climbing, then buzzed ~20 on the flats, then back up into the hills to finish. Gorgeous spring ride in a pastoral paradise. I'll try to grab a pic.

Edit; one reason I love the climbing routes around here is that it's basically like doing high-intensity intervals. Climb like hell, and you can get to a pretty maxed out HR and aerobic place if you choose......... then blow down the other side, which is FUN. Then climb like hell again.

Did I mention it's fun? A bike is a really fun thing.

That said, after 45 miles, I was ready to get off the damn thing <g>.

Anybody use Strava?

I much prefer Java.

Did lower body/core yesterday. Then a 3-mile hike with the dog. Tough to keep up, there were birds running everywhere.

Bench press yesterday.
100x10
175x10
215x5
245x2
265x1
275x1
285x1
290x1
125x25 close grip

Today is leg day because I was called out to work Thursday evening.

Leg day
Leg press 388x50
Calf raises 388x50
Squats 125x10
175x5
195x3
205x2
215x2
265x1
285x1
305x1

Warm Up:
Jumping calisthenics

Specific:
EMOM for 5min
5 Overhead squat - 95#

Workout:
10-9-8-7-6-5-4-3-2-1
Hanging Knee Raises
24" Box Jumps
95# Overhead Squats

15:00min

I spent the last two days on a ladder, priming eaves.

That's GOTTA count for something, yeah?

1/2 hr on treadmill this morning

Walked 3.5mph at 5deg incline for most of it, up to 10 deg right before cool down minute. Also, threw a mile run at 9:15 pace and no incline in the middle.

Went to chiropractor Friday which helped my back/shoulders a lot. I have a follow up appt today.

Finished building a chicken coop over the weekend, like Jeff O said - That's gotta count for something!

Plan to recoup and work on projects this week then hit the weights Monday. The great weather makes heading to the gym tough.

14 mins of:
Double Unders - 30reps
Ring Dips (jumping) - 10 reps

Made 5 full rounds.

Originally Posted by smokepole

Did UB today. Did not chase my wife. She chases me, I'm the Chuck Norris of married men.

Taking your wallet out of your pants pocket and putting it on the coffee table each night would put an end to that toot-sweet.

Incline bench press, 125-300 lbs
Clean and jerks, 125x2
Shoulder press, 125x20
Dealifts, 215-315 lbs

Originally Posted by add

Originally Posted by smokepole

Did UB today. Did not chase my wife. She chases me, I'm the Chuck Norris of married men.

Taking your wallet out of your pants pocket and putting it on the coffee table each night would put an end to that toot-sweet.

I can see why you'd think that, because I'm obviously very wealthy. But she likes to chase me when I come out of the shower, naked.

TMI!

Ok, day 3 on the ladder, and today was a €£^%# workout, and I don't CARE if all y'all agree!

My ride nazi buddy had his knee swell up a little after our 45-miler the other day so he's been very quiet. Hoping to get a ride in tomorrow. I'm beat. I now know I do not want a career in priming eaves.

Jeff O: Sometimes, I let her catch me.

Picture that!!

Upper body yesterday. Cardio intervals on stair machine and bike today, 730 cals in 60 minutes.

Originally Posted by smokepole

Upper body yesterday. Cardio intervals on stair machine and bike today, 730 cals in 60 minutes.

I'm never going to pay attention to cals burned. If I saw 730 cals it would push me to keep going to 835....which would mean I could eat 2 extra quarter pounders for dessert.

Warmup:
2 rounds
20 jumping jacks
15 man-makers 25#
10 supermans

Workout:
4 rounds for time
15 dumbbell push press - 35#
10 L-sit pullups (ground assisted)

7:30

Originally Posted by JCMCUBIC

Originally Posted by smokepole

Upper body yesterday. Cardio intervals on stair machine and bike today, 730 cals in 60 minutes.

I'm never going to pay attention to cals burned. If I saw 730 cals it would push me to keep going to 835....which would mean I could eat 2 extra quarter pounders for dessert.

Me either really, it's just a number on a screen.

Not a bad thing to keep up with, I'd simply use it to justify eating more...not that much slows me down there anyways.

Lower body/core today. Burned a sh*tload of calories. At least three Whoppers worth.

Warmup:
tire discus race (throw tire, run to it and throw it again)

Specific:
Sled pushes with 95# then with 135#

Workout:
5 rounds for reps
1min abmat situps
1min wallball 20# @ 10'
1min tire flips (10m = 1 rep)
1min sled push 135# (10m = 1 rep)

136 reps.

Yesterday - short hike with 30lb pack and the dog. Did some stump shooting along the way. Did squats - single sets of 5 up to 275lbs. No shoulder issues.

Today - 30minutes on the bike trainer this morning, heading to the gym tonight.

Originally Posted by pointer

Warmup: tire discus race (throw tire, run to it and throw it again

Somehow, I don't think that's quite what the inventors of the wheel had in mind....

Originally Posted by smokepole

Originally Posted by pointer

Warmup: tire discus race (throw tire, run to it and throw it again

Somehow, I don't think that's quite what the inventors of the wheel had in mind....

Probably not, but they didn't spend as much time at a desk as I unfortunately do...

Warmup:
Run 400m
3 rounds of:
20 hanging kip swings
15 box dips
20 mountain climbers

Specific:
Ring muscle up progressions from floor

Workout:
Run 1200m
12 ring muscle ups from floor
Run 800m

16:00. 'Twas supposed to be more but I timed out. I run slow...

Kept yesterday's lifts on the light side.
squat - 255lbs
bench - 205lbs
deadlift - 275lbs

A little ache in my left shoulder after squats. Went to the chiropractor which helped.

30min on treadmill this morning.

60 minutes of cardio intervals. That's two small cheesburgers and a small order of fries.

Originally Posted by smokepole

60 minutes of cardio intervals. That's two small cheesburgers and a small order of fries.

That's the spirit.

I almost called you out the other day on the 3 Whoppers. You gotta be smart about these things. Whoppers are 2 for $5. You need to either stop sooner at 2 or go longer for 4. This idea is fundamental to correctly structuring your exercise program.

Completely off topic from the importance of scheduling your training based on fast food, but I'm a big fan on interval training for cardio. Long slow distance can die a quick death for all I care.

Well, I said I burned 3 whoppers worth of calories, I didn't say I actually ate three of 'em. That would be stupid. I had two whoppers and a BK Broiler.

Bench press
135x20
175x8
225x5
275x1
315x almost but the spotter had to step in.

Triceps pushdown
110x10
130x10

Cable triceps pushdown
35x10
50x10

Shoulder shrugs
225x10
225x8

Chest press
140x10
160x8

Then gulped down a chocolate milkshake followed by a protein shake.
:-)

Lower body yesterday, then a few miles trying to keep up with the dog. He jumped 6 or 8 pheasants.

Yesterday:
AM - 30min on bike trainer
PM - Gym
Squats - 225 5x2
Press - 115 5x3
BB Row - 155 5x3
Chins - BW 8/6/5/5
BB Curls - 60 10x3

Today:
AM - 30min on treadmill, mix of incline walk and 9:15 pace run

Chasing gobblers tomorrow with my youngest son in AM then tilling the garden in afternoon if weather cooperates.

I always check in on these threads to see what people are actually doing for workouts. A couple of you guys are using some pretty impressive weight.

I'm about to start over, at least thats how it feels. I took a week off to recover a bit and go trout fishing with my Dad for a long weekend. I then ran into a kidney stone, tried lithotrypsy which didn't work and am now headed to real surgery to remove the rock in my back. Not major surgery but won't be doing anything for at least a week after surgery. It sucks.

I'm 52 and lift 2-3 days/week and have moved to a full body workout. I've always been prone to over-training and use injuries. I do cardio 2-3 days a week and usually jog 3-5 miles and try to keep under 10 min/miles. I'm usually at 9:30-9:45 as an average.

I'm pondering how to modify my current program a bit. I see what looks like a fair amount of Crossfit in some of the workouts posted. I tend to lift fairly heavy because elk hunting 3-5 miles from the car at 10,000 is tough.

For the guys in there 50's, what is the ratio of weight training to cardio? There is no such thing as too much cardio but am thinking about my knees and hips when I get older. So far no major issues and want to keep it that way. I'm also curious on how many reps/sets on weight days. I tend to go to almost failure or slight help on last rep. Wondering how my joints will hold up to that philosophy.

Thanks.

Not quite 50 (you'll have to go to Smokepole & Battue - wait they're too old, nevermind).

Winter 2014 I did mostly bodyweight stuff and riding/running 3x a week. Got into a barbell routine in the summer and tried to continue the running/riding. That was too much volume for me.
This year I did barbell strength training 3x a week from Jan until this week. Now I'm doing a heavy lift day Monday, light lift Thursday, and mornings are either riding or running. I'll add swims at lunch as I get used to the schedule. Weekends are for hikes with weighted pack.
The idea is to maintain or slightly build strength while building the cardio until Fall. In fall/early winter I hope to at least do something 3-4 times a week then start the cycle again.

Originally Posted by Scott

Not quite 50 (you'll have to go to Smokepole & Battue - wait they're too old, nevermind).

Winter 2014 I did mostly bodyweight stuff and riding/running 3x a week. Got into a barbell routine in the summer and tried to continue the running/riding. That was too much volume for me.
This year I did barbell strength training 3x a week from Jan until this week. Now I'm doing a heavy lift day Monday, light lift Thursday, and mornings are either riding or running. I'll add swims at lunch as I get used to the schedule. Weekends are for hikes with weighted pack.
The idea is to maintain or slightly build strength while building the cardio until Fall. In fall/early winter I hope to at least do something 3-4 times a week then start the cycle again.

Conceptually, you are doing almost exactly what I do. I hit all my body parts hard only once per week, followed 2-3 days later with a lighter weight but different exercise for the same part. Example: Chest - heavy bench on Monday, dips on Thursday. I do squats on Monday so do no cardio on Tuesday; maybe a 2 mile walk but nothing strenuous. Weds is usually jog day, Thurs is usually weights, Friday is interval training or off depending on my week, Sat is jog or 10-15 mile hike in mountains. My intervals are running based - run hard for 1 min, walk for 1.5 min, 10 intervals of that. Intervals 9 and 10 really suck.......

I do one day of cardio, one day of lower body/core, one day of upper body, then repeat during the week. And mostly just hike on the weekends. I don't do heavy days and light days with weights, just three sets starting on the low end with 12-14 reps, then heavier with 10-12 reps, then heaviest I can do 8 reps with. All to failure (or close to it).

Leg press 390x30
Calf raises 390x30
Squats 125x10, 175x10

I don't do cardio.

Just about every gym day is a combo of weights and cardio on the bike or elliptical. Something I want to watch on TV often gets 30minutes on the rower. Weights these days, at least for now are mostly bench press, squats, standing press and dead lifts. Throw in some curls, chin-pull ups, flys, box stepups etc, etc between sets. Then some stretching. Maybe at the gym or at home.

Young girl tonight asked me if I would show her how to do squats. I ain't BS'ing you either. Hmmmm, "Well, you have to stick your ahhhh, ok Butt back, and your ahhh chest out.I left out take a deep breath. Hmmm and then you have to keep your back at a 45 or so degrees, come up and pivot thru the hips." For just a minute, really just a second or so, I thought I was Smoke. Then I realized, nope.

Any good recommendations on fitness apps or programs that just use bodyweight only? Or only uses resistance bands? Tough to get weights here, as shipping is a killer even in-country. Even a pullup bar might not be do-able. I've just been doing crunches, situps and pushups for a little while, but would like a better overall workout.

I've got a mountain bike for cardio, and am now up to 20km at better than 31km/hr time trialing. 762 calories in 37+ minutes according to Runtastic. I do longer rides with the boys at a fat burner type pace (Time trials go deep into the supposed "red" zone. Well above the 220 - age theoretical maximum heart rate). Next goal is 25km at better than 30km/hr. Then 30 km in an hour.

Since moving here, I've dropped over 12 kilos from my weight just before I left the states last July. My resting heart rate is now in the mid-upper 40s. I eat essentially whatever I want, but my overall caloric intake is certainly down from where it was in the States. There's no shortage of rice or noodles here, so it's not a low carb diet or anything. It's just simple math - reduced caloric input + increased activity = weight loss.

Apologies for all metric, but using Imperial units here is a PITA.

KL

Originally Posted by battue

For just a minute, really just a second or so, I thought I was Smoke. Then I realized, nope.

Yep. If it'd been me, she would've been content to just watch me do squats, while giving me an occasional pinch on the ass.

KuiLei, sounds like you're on the right track. If you could find a Roman chair and/or a back extension bench, you can do a lot of core stuff with them. Also, a Bosu ball or some other type of air-filled unstable surface to do exercises on to work the lower legs and balance. For the stretch band exercises, Youtube is your friend, there are literally thousands of instructional videos on there. Good luck.

Originally Posted by smokepole

Originally Posted by battue

For just a minute, really just a second or so, I thought I was Smoke. Then I realized, nope.

Yep. If it'd been me, she would've been content to just watch me do squats, while giving me an occasional pinch on the ass.

Since when did you start hanging around with Willie?

You lost me.

Originally Posted by KuiLei

Any good recommendations on fitness apps or programs that just use bodyweight only? Or only uses resistance bands? Tough to get weights here, as shipping is a killer even in-country. Even a pullup bar might not be do-able. I've just been doing crunches, situps and pushups for a little while, but would like a better overall workout.

I've got a mountain bike for cardio, and am now up to 20km at better than 31km/hr time trialing. 762 calories in 37+ minutes according to Runtastic. I do longer rides with the boys at a fat burner type pace (Time trials go deep into the supposed "red" zone. Well above the 220 - age theoretical maximum heart rate). Next goal is 25km at better than 30km/hr. Then 30 km in an hour.

Since moving here, I've dropped over 12 kilos from my weight just before I left the states last July. My resting heart rate is now in the mid-upper 40s. I eat essentially whatever I want, but my overall caloric intake is certainly down from where it was in the States. There's no shortage of rice or noodles here, so it's not a low carb diet or anything. It's just simple math - reduced caloric input + increased activity = weight loss.

Apologies for all metric, but using Imperial units here is a PITA.

KL

You can do a lot with your bodyweight but pushups and pull ups are essential. Resistance bands is probably the route you need to go. I'd Google them and see what's recommended and what workouts there are.

Took the dog on a 3-mile walk this morning. Wet snow sucks the life out of my legs, so it's upper body at the gym this afternoon.

Nothing wrong with upper body day!

Guys I know it's kinda cheating but I have been busting ass, just not "working out"..... tons of ladder work. priming and caulking eaves and high gables, getting this damn thing ready to paint.

It's gotta count for some kind of cross-training full body workout!

I think a Jeff-day is in order tomorrow.... go shooting in the morning, long bike ride in the afternoon. Untangle my body a bit.

Change this morning from my usual 10 rounds on the heavy bag. Oldest son (11) has been wanting to start lifting so he's lifting in the morning before school 2-3 days a week. Today was the first day. Not really lifting, just learning form and technique with no weights. Lot's of bw stuff. It will be a couple of years before he'll lift heavy but hopefully he'll have a good foundation by then. He enjoyed it and I got a lot of stretching in while coaching him along.

Originally Posted by JCMCUBIC

Change this morning from my usual 10 rounds on the heavy bag. Oldest son (11) has been wanting to start lifting so he's lifting in the morning before school 2-3 days a week. Today was the first day. Not really lifting, just learning form and technique with no weights. Lot's of bw stuff. It will be a couple of years before he'll lift heavy but hopefully he'll have a good foundation by then. He enjoyed it and I got a lot of stretching in while coaching him along.

Good deal! Might want to look into some of the online info/articles put out by the Crossfit Kids folks. My 5yo and 8yo did a short class over Xmas break, and I was pretty impressed with how they taught the movements for various lifts. Just a suggestion.

Originally Posted by pointer

Originally Posted by JCMCUBIC

Change this morning from my usual 10 rounds on the heavy bag. Oldest son (11) has been wanting to start lifting so he's lifting in the morning before school 2-3 days a week. Today was the first day. Not really lifting, just learning form and technique with no weights. Lot's of bw stuff. It will be a couple of years before he'll lift heavy but hopefully he'll have a good foundation by then. He enjoyed it and I got a lot of stretching in while coaching him along.

Good deal! Might want to look into some of the online info/articles put out by the Crossfit Kids folks. My 5yo and 8yo did a short class over Xmas break, and I was pretty impressed with how they taught the movements for various lifts. Just a suggestion.

Thanks, I'll check them out!

45 min on bike trainer this morning
After work:
Squats - 265 5x3
Bench - 210 5x3
Dead - 285 5x1
Dips - BW+35 8x3
LTE - 75 10x3

Felt pretty good, no shoulder pain at all.

Cardio intervals today, 60 minutes, 740 cals.

I fell and hurt my ankle and knee. I haven't made it to the gym since Saturday . Hoping to get there Thursday.

Originally Posted by KuiLei

Any good recommendations on fitness apps or programs that just use bodyweight only? Or only uses resistance bands? Tough to get weights here, as shipping is a killer even in-country. Even a pullup bar might not be do-able. I've just been doing crunches, situps and pushups for a little while, but would like a better overall workout.

I've got a mountain bike for cardio, and am now up to 20km at better than 31km/hr time trialing. 762 calories in 37+ minutes according to Runtastic. I do longer rides with the boys at a fat burner type pace (Time trials go deep into the supposed "red" zone. Well above the 220 - age theoretical maximum heart rate). Next goal is 25km at better than 30km/hr. Then 30 km in an hour.

Since moving here, I've dropped over 12 kilos from my weight just before I left the states last July. My resting heart rate is now in the mid-upper 40s. I eat essentially whatever I want, but my overall caloric intake is certainly down from where it was in the States. There's no shortage of rice or noodles here, so it's not a low carb diet or anything. It's just simple math - reduced caloric input + increased activity = weight loss.

Apologies for all metric, but using Imperial units here is a PITA.

KL

Hi KL
Might want to take a look a Darebee.com....The format might be kind of cheesy but the workout programs are good, all body weight or minimal equipment and there's alot of them to chose from.

Yesterday - 30min interval run on treadmill
Today - 45min on bike trainer

Originally Posted by moosemike

Nothing wrong with upper body day!

I try to stay balanced, but at the same time account for the fact that it's not my upper body doing the work when it's time to pack a heavy load in the mtns.

Lower body today.

AM - 45 min on treadmill
PM
Squats - 225 8x2
Press - 120 5x3
BB Row - 165 5x3
Chins - BW 8/8/7/5/5
BB Curls - 65 10x3
Pushups - 50x1

U.B. Yesterday, cardio today.

First time I've lifted weights since 2011, according to my "notes". Squats and dead lift.

28 miles o' hills on a bike. I was going into cardio withdrawal. Felt good.

I worked upper body on Thursday.Today will most likely be deadlifts.

11 mile hike with 40lb pack looking for turkeys - no luck. Lots of elevation changes. Heading for a bike ride to pick up my truck, probably around 9 miles.

Originally Posted by cwh2

First time I've lifted weights since 2011, according to my "notes". Squats and dead lift.

You'll never kill anything that way.

Did cardio yesterday, then saw a show at Red Rocks, Infamous String Dusters. Highly recommended if they come to your town.

The cardio calories did not offset the beer consumption, sad to report.

Deadlifts
125x5
215x5
265x1
305x1
355x1
400x1

Clean and press
125x2
175x1

Overhead press
125 10x2

Originally Posted by smokepole

The cardio calories did not offset the beer consumption, sad to report.

All other factors being the same, an anabolic state is most easily achieved with a positive caloric intake.

I was going for the euphoric state......

Originally Posted by JCMCUBIC

Originally Posted by smokepole

The cardio calories did not offset the beer consumption, sad to report.

All other factors being the same, an anabolic state is most easily achieved with a positive caloric intake.

Wrong kind of calories though. And your muscles are quick to absorb alcohol over protein. And the needed protein goes to waste and gains suffer.

Originally Posted by moosemike

Originally Posted by JCMCUBIC

Originally Posted by smokepole

The cardio calories did not offset the beer consumption, sad to report.

All other factors being the same, an anabolic state is most easily achieved with a positive caloric intake.

Wrong kind of calories though. And your muscles are quick to absorb alcohol over protein. And the needed protein goes to waste and gains suffer.

All you have to do is eat massive amounts of food first...like 5 or 6 double 1/4 lb'ers w/cheese and give it time to be absorbed...then you can drink. Fries and a sugary drink will help, especially with the burgers. It helps to get lots of food with the booze to. Make sure that it's very high calorie. Get lots of sodium as well.

Yeah, but it's beer, man! BEER! It's like.... a necessary nutrient.

There is a no-calorie alternative "euphoric" in CO and OR.......

I did an interesting Pilates type workout yesterday. It involved laying on my left side, on a mildly sloping shed style metal roof, right foot braced so I wouldn't slide off, with my left arm under the eaves of a peak roof, priming the goddam things. There was barely enough room to get my head partly under there enough to see what I was doing. My groin, abdomen, neck, left shoulder and associated "stuff", are sore today. Wasps and spiders added some spice.

There's one small section left to prime. I am not sure how to do it. It requires laying on a much steeper roof... too steep to hold me. I'm thinking safety line. It should be a similar core workout.

I gotta throw the BS flag on my hike mileage from yesterday. Must not have cleared previous or something. Figure it was closer to 7 miles, not 11.
Sunday was Mom's day so we chilled and did stuff around the house.

I woke up this morning intending to work out, but somehow decided to evaluate McHale packs instead. Very strange.

Jogging again. Was going to say running, but didn't want to give Smoke an opening. 3.2 mi today, but will build up to more in time. Slow, but it is what it is. When I started HR of 160 on the hills was about it. Now 180 is about max.

Been a long time since when I hurt my hip. Slow, but it wouldn't have happened without squats and deadlifts.

I have spinal stenosis. I deadlift just to keep my back usable. That's what got me into the gym to begin with.

Mom and I were both sick as a couple dogs for mothers day, so no workout. Squats and press this morning.

3 hours rototilling today. My tiller is more civilized than many, but still. Arms, shoulders, pecs. Hands.

Walked a solid mile and a half this morning back and forth to my 100-yard target, doing some scope tests.

Yesterday
AM - 45 min bike trainer
PM -
Squats - 270 5x3
Bench - 215 5x3
Dead - 300 5x1
Dips - BW+40 8x3
LTE - 80 10x3

Today
AM - 40min on treadmill

Treadmill intervals: 30 min

Weights40 min----arms and legs.

I killed the upper body today. I don't feel like typing everything I did.

27 miles on a bike yesterday. Felt strong.

Arms & shoulders are wrecked.

EMOM (Every Minute on the Minute); 10 rounds/10 minutes per exercise & 2 minutes between exercises

exercise 1
15 kettlebell swings unbroken; 45 lbs

exercise 2
10 burpees

exercise 3
10 pullups

exercise 4
4 turkish getups (2 each side); 20-25 lbs - I went down to 20 after 4 rounds

exercise 5
12 push press; bar

exercise 6
60 rope skips

Lower body day. Then 3-4 miles trying to keep up with the dog.

Wed - AM - 40 min bike trainer
Today - AM - 40 min treadmill 10:20 pace
PM -
Squats - 230 8x2
Press - 125 5x3
BB Row - 170 5x3
Chins - BW 9/7/7/5/5
BB Curls - 65 10x3

Messed around jogging/walking the last couple days. Dogs like it better than when I'm at the gym.

Spent a little time at the gym. Light on the weights, heavy on the stretching.

45 min on bike trainer this morning.

With storms in the forecast I'm not sure what I'll get into tomorrow. Planned an off trail excursion with 40lb pack chasing turkeys.

UB yesterday, cardio intervals today.

Fishing tomorrow.

On a ladder doing calf-lifts and.... and... shoulder rotations?

Hell, I dunno. I know I'll be whipped tonight. Gotta count for something.

Painting eaves suuuuuuuucks......

Lower body today.

Didn't sleep real well last night so I skipped the bike this morning.
After work:
Squats 285 5x3
Bench 220 5x3
Deadlift 310 5x1
Dips BW+45 6x3
LTE 85 10x3

Using the 2" anchor rope has been my latest cardio workout. Arms, chest, shoulders daily....only missed 7-8 days from gym this year.

Squats, Deadlifts, Pullups this AM.

UB today.

Yesterday - 40 min on treadmill
Today - 45 min on bike

Bench press and chest flyes this morning. I'm not as strong first thing in the morning and 265 lbs felt heavy so I didn't go higher.

Only had 35 minutes today.

ran 1 mile
80 reps deadlifts
60 pullups
50 reps dumbbell benchpress
50 dumbbell lat rows, each arm

28 miles on a bike Tuesday

8+ hours on a ladder yesterday.

Squats, press, and a couple planks thrown in between sets for good measure.

Cardio intervals yesterday, 737 cals in 60 minutes. Taking the day off today, mowing grass. Lower body tomorrow, gotta get in shape, big bulls are heavy.

45 minutes of elliptical in 90 second intervals, mixing in 100 wall ball shots, 100 tricep dips and 100 flies.

Taking it easier tomorrow, Saturday morning I've got to defend my title in the 5k Cowabunga Race for the old men (50+) category.

Cowabunga LOL, "old man race" for sure.

Originally Posted by smokepole

Cowabunga LOL, "old man race" for sure.

Sheesh, there were some damn fast kids. I was really impressed by the number of kids aged 10-12 in front of me, those little buggers could run. I'm looking forward to running with my grandkids in a few years.

My daughter and her husband ran with me while grandma watched the grandson. It was cold and rainy but I still managed to finish in 25:26 and successfully defend my title

(even if nobody else was aware). I'm no runner so my plan was to simply maintain a heart rate of 155 BPM; I averaged 156 and maxed at 168 chugging up a hill.

10 hills [75 yds, 40 degree angle] with 25 pound pack, pushup between sets, then run 1 mile with pack. Extra weight def felt on my knees!

What do you guys think of swimming? I've been doing quite a bit lately.

As a way to get in shape for backpack hunting, or in general?

I've never been a swimmer but from what I can tell from talking to people who swim, it's low impact on your joints, burns a lot of calories, and is good for cardio. I think it's good as part of an overall program that includes weight or resistance training.

UB yesterday, cardio today.

Squats, deadlifts, pullups Saturday.

Squats, press, plank this morning.

I'm "up" to squatting 160 X5 X3 and dead lifting 205 X5 X1. Pretty pitiful, but you gotta start somewhere. Pullups are coming back somewhat - Saturday was 9,8,7. Need to throw together a pullup bar instead of using the door header.

LB today. Squats, hamstring curls, glute kickbacks,calf raises, and so on and so forth.

Jog 3/4 mile or so.
Squats 165x5x3
Dead Lift 215x5
10 pullups - ran out of time.

Did upper body today but had to cut the workout short. All of the women crowding around made it unsafe for the other guys working out.

Monday
AM - 45 min bike trainer
PM
Squats - 290 5x3
Bench - 225 5/5/4
Dead - 315 5x1

Tuesday - 40 min treadmill - intervals 7:45 pace

Today
AM- 45 min bike trainer
PM
Squats - 235 8x2
Press 132.5 5x3
BB Row 180 5x3

Re: swimming - I think it a good low impact cardio workout. Definitely works the shoulders. Gonna throw that into the mix in the next few weeks.
BB Curls 67.5 10x3

Incline bench press
45# db's x10
50# db x10
60# db x10
75#db x10

Military press
35# db x10

Hammer curls
27.5# db x10
30# db x10

Cable chest flyes
40# x10
50# x10

Nice work guys. Ran a 10k yesterday as part of a 4 man marathon team. Too much fishing, and not enough working out! Back in my workout routine tomorrow.

33.1 very hilly miles on a bike. A good one. My buddy and I "ride our age" every year so we've got a couple rides in the 50+ miles range coming up.

Been putting in 8-10 hours a day on a ladder (painting)... that, plus moving the damn ladders around (one in particular is one heavy mofo) has me plenty tired every day.

Just got back from the basement....great workout!

http://www.dailyrecord.co.uk/news/health/doctors-say-looking-busty-women-1107578#RI6fdOlXAHEvlszS.97

"[The study] recommends that men over 40 should spend at least 10 minutes daily admiring breasts sized D-cup or larger."

As an ass man, I am greatly offended. Any chick can grow a big set of hooters (or buy them!) but a truly great butt is..... way better.

I demand a re-study.

I don't see where the study said admiration of one was preferred to, or a bar to, admiration of the other. In fact, the combination is likely even more beneficial.

Originally Posted by MojoHand

Just got back from the basement....great workout!

http://www.dailyrecord.co.uk/news/health/doctors-say-looking-busty-women-1107578#RI6fdOlXAHEvlszS.97

Good to know! My wife is a C cup. I'll need to look elsewhere.

The Y was closed on Monday so did my heavy workout yesterday.
AM - 45 min on bike
PM
Squats - 295 5x3
Bench - 225 5x3
Dead - 325 5x1

Was going to run this morning but didn't sleep well so I'll bike/lift tomorrow and run Friday.

Cardio today, 600 cals in 45 minutes on the stationary bike.

Smokey P..... do you ever ride a real bike? If not, consider a good road bike.

10 hours on a ladder yesterday including some of the most contortionist crap yet. Sore today. But I'm DONE PAINTING THE [bleep] HOUSE!

Hoping for a hike & shoot tomorrow.

Got a couple big rides imminent...

Oh, I have a real bike. I'll probably start riding it more when I get so old I can't do a real workout any more.....

What, you don't aspire to just being "legs and lungs"?

Recreational cycling...lungs maybe, but don't presume you have legs.

Vek, I agree 100%. If you only rode, and didn't cross-train, you'd create muscle imbalances in your legs that would be a net negative.

It's one hell of a FUN way for middle age guys to get into very good aerobic shape at low impact levels to the joints, though. Did I mention how fun it is? 45 minutes on a stationary trainer? Bleah. 45 minutes climbing a ridge breathing the air of creation and getting bugs in my teeth on the ensuing descent? Sign me UP!!

Jeff O - I agree with the bike trainer comment, it sucks. I need to bike at o'dark-thirty so I can make it to the kids games/trap shoots. Two more weeks of games and I'll get to ride outside a few evenings a week.

45 min on the @$%&! trainer this morning.

Originally Posted by Vek

Recreational cycling...lungs maybe, but don't presume you have legs.

Or anything else. I was in the same room with Lance Armstrong once, back when he was racing. Reminded me of Tyrannosaurus Rex.

Here's to hoping someone brings up sprint cyclists and their giant legs - I guarantee they didn't get that way from cycling.

Weekend: Pulled the anchor from depths of 75-120 feet 4 times.

Today:
Run to the end of the driveway and back.
Squat: 170X5X1, 165X5X2
DL: 220X5
Pullups: 10, 9, 8

Get rid of the gut yet?

Not yet, but I'm workin' on it.

Lemme know what works!

Originally Posted by cwh2

Not yet, but I'm workin' on it.

Too many French fries.

Lower body for me today,

Yesterday - Squats 240 8x2
Press - 135 5x3
BB Row - 185 5x3
BB Curls - 70 10x3
Today - 2.5 mile run outside

Tags in hand I started Tuesday

Light cardio

Wednesday:
90 seconds of elliptical (300 watts)
15 kettlebell swings in 40 seconds
90 seconds of elliptical
15 wallball shots in 40 seconds
90 seconds of elliptical
8 pullups in 40 seconds______

x10 rounds (45 minutes of elliptical; 150 kettlebell swings; 150 wallball shots; 80 pullups)

Tended the 18 month old grandson the last couple days which is a workout of a different sort.

Originally Posted by stomatador

x10 rounds (45 minutes of elliptical; 150 kettlebell swings; 150 wallball shots; 80 pullups)

Did you break a sweat?

Snatches 2 sets of 5, 135#
squats 3 of 12 with 225#

Originally Posted by smokepole

Originally Posted by stomatador

x10 rounds (45 minutes of elliptical; 150 kettlebell swings; 150 wallball shots; 80 pullups)

Did you break a sweat?

Yessir. I may have even grunted a time or two doing kettlebell swings and pullups.

Sounds like a heck of a workout.

Originally Posted by Vek

Snatches 2 sets of 5, 135#
squats 3 of 12 with 225#

Well, who don't like snatches?

Originally Posted by ironbender

Well, who don't like snatches?

A 135# snatch ain't bad but a 225# squat is just not my cup of tea.

I'm dealing with tennis elbow and a strained achilles. With that said,

Incline bench press
125x10
175x10
215x5
260x1
265x1

Overhead press,
125x10
160x10
175x8
215x2

Chest flyes
110x10
120x10
135x10

Put 150 sq ft of laminate floor down today so I'm guessing several hundred squats and about 100 trips to the chop saw

5 minute row
Squat 170X5X3
Press 100X3, 95X3X4
Knees to elbows 5X3

Front squat sets of 8: 185, 205, 205
Deadlift sets of 5: 275, 295, 295

Cardio day, HIIT on stair machine and bike, 765 cals in 60 minutes.

AM - 45 min on bike trainer
PM
Squats - 300 5x3
Bench - 230 4/4/3 (I'll get'em next time)
Dead - 335 5x1

Benchpress
175x10
215x5
265x1

Close grip bench
125x10 twice

Chest flyes
130x10 twice

Lower body today.

(Last night and EARLY this morning)
Ran the driveway
Squat 165X5X3. Then realize my math was wrong and add 10lbs for 2 more reps. Think I would have failed 175 anyway.

DL 230X5
Bench so light I'm too embarrassed to post a number X5X3
Knees to elbows 6X3

Somebody tell me pointer ain't lying in a shallow grave somewhere. I'm missing his posts...

If I post, I should contribute.

Monday am - 10 rounds, 3 mins work, 1 min rest, thai

Tues lunch lifting:
Snatches
Circuit 1, 3 rounds, 1 min rest between rounds:
Hang Cleans
High Bar Squats
DB Inclines
Pullups
Circuit 2, 3 rounds, 1 min rest between rounds:
Good Mornings
Static abs on a stab ball
Dips
Rows

Wednesday am - 10 rounds, 3 mins work, 1 min rest, thai

Today lunch lifting:
Cleans
Circuit 1, 3 rounds, 1 min rest between rounds:
Hang Snatches
Zercher Squats
DB MP
Lats
Circuit 2, 3 rounds, 1 min rest between rounds:
Lunges
HyperExt
Leg Raises

AM - 45 min on bike trainer
PM -
Squat - 240 8x2
Press - 137.5 5/3/3
BB Row - 190 5x3
BB Curlz for the Girlz 72.5 10x3

This morning,

120 pullups
100 dumbbell bench press, 60 lb bells
60 tricep extensions, 90 lb bar
120 kettlebell swings, 35 lbs

Just got into the kettlebells, quite an exercise!

Shane, thanks for the reminder of what a pussy I am.

Driveway Run
Squat 175X5X3
Press 100X3X5
Pullups 10,9,7
Knees to Elbows 6X3

Originally Posted by cwh2

Shane, thanks for the reminder of what a pussy I am.

No sh**. Just a reminder that no matter how much of a workout you do, there's always people doing more.

Did UB yesterday and a 3-mile hike.

Dumbbell incline bench
50# db's x10

Barbell incline bench
175x5
215x5
250x1
265x1
275x1
285x1
125x10

Clean and press
125x1
145x1
165x1
175x1

Deadlifts
310x1 3 times
290x1 twice

This morning,

300 kettlebell swings, 35 lb. Sets of 30 to 20.

Originally Posted by smokepole

Originally Posted by cwh2

Shane, thanks for the reminder of what a pussy I am.

No sh**. Just a reminder that no matter how much of a workout you do, there's always people doing more.

Did UB yesterday and a 3-mile hike.

Thanks guys. I'm no super workout guy, just a 55 year-old trying to fight the good fight.

That workout was in sets of course, and took me about an hour and a half to complete.

80 pullups caught my attention. I'm feeling good when I can do three sets.

Yeah, no kidding. That's impressive.

Tore a cuff a bit building my house but I think it's healed enough to start back with pull-ups. From a dead hang 12-15 in a set gets my attention big time.

Had occasion to get on a doctor's office scale the other day... 208 lbs. fully dressed.... at 6 foot 4" I'll take it for now. That's 11 pounds less than a few months ago when I hopped on one of those Scales of Doom <grin>...... Plus, it puts sub-200 in easy reach.... a worthy goal.

Pulse was 56, I forget the BP numbers but she said it was "excellent". Cool.

Originally Posted by Jeff_O

Yeah, no kidding. That's impressive.

Tore a cuff a bit building my house but I think it's healed enough to start back with pull-ups. From a dead hang 12-15 in a set gets my attention big time.

Had occasion to get on a doctor's office scale the other day... 208 lbs. fully dressed.... at 6 foot 4" I'll take it for now. That's 11 pounds less than a few months ago when I hopped on one of those Scales of Doom <grin>...... Plus, it puts sub-200 in easy reach.... a worthy goal.

Pulse was 56, I forget the BP numbers but she said it was "excellent". Cool.

Biggest guy in your quartet AND and uber hunter/shooter/builder! Sumbish!

Tanner

I have a quartet? Do tell!

I'm a big dude.... it was great down on the low post as a young man but at my age there's no advantages and numerous disadvantages. I'd rather be 6' even.

When I was about your age Tanner an old fart (probably younger than I am now, sheesh) said "use it or lose it!" with regards to your body as you get older. Truer words have not been spoken.

Trust me I'm not doing all my pullups in one set.

I'll do 10 per set, and nug my way through them. By the end I'm doing 4 or 5 per set, usually going up to 100-120 depending on how I'm feeling.

JCMCUBIC- I'm still alive and reading. Haven't made time for workouts like I should the past couple of weeks. Kids activities, allergies, and travel for work. I've hit the gym a couple times each week, just didn't post anything. I did make it this morning:

Warmup:
20 burpees
stretches

Skill:
6min EMOM
Banded Russian Kettlebell Swings 53# - 5reps
Jumping Chinups - 3 Reps

Workout:
3 rounds
Assault Bike 0.3mi
American Kettlebell Swings 53# - 21reps
Jumping Pullups - 12reps

8:32

MontanaMarine- Are you doing the American (overhead) and Russian (eye level) swings? Either one is a killer workout, just curious. I also like using KB for Olympic style lifts like Clean and Jerk and the Snatch.

Pointer ,I'm doing the Russian style.

Probably going to get a 50-pounder soon, and cut back on the total reps.

The movement is a real body/cardio blast, that's for sure.

I've been doing sumo squats for a long time, and the body seems to be adapting to the KB swings fairly well.

KBs will make you want to puke if you'll let them!

Since you've been doing sumo squats you are used to getting your hips into the movement. I wasn't at first and used too much back.

You need this 53# bell!

https://www.onnit.com/primal-bells/...amp;utm_content=Kettlebells%20-%20Primal

Those are cool. Kind of pricey though.

I went budget. Walmart sells CAP KBs for $1/lb, with free shipping at $50. So I ordered a 15lb and a 35lb. Wifey is getting into it too with the 15lb.

I see a 50lb in our near future.

Originally Posted by MontanaMarine

I've been doing sumo squats for a long time, and the body seems to be adapting to the KB swings fairly well.

Do you ever do goblet squats with the KB?

Funny you should ask. I tried a couple sets of goblet squats this AM, just to see what it felt like. I might work some into the workouts.

I blew out my L4-L5 long ago, had discectomy, etc, etc....so I have to ease into new workout stuff to see if the ol' back is up for it.

Been pretty on/off with workouts due to traveling and guiding the last few weeks... Got in the gym with a pretty good buddy with an 18XRay contract and got my butt whipped...

Warmup: 5 sets of 30 strict pushups

6 rounds:

14x Goblet squats w/ 50# KB
28 situps
13 dead-hang pullups (ended up with a slight kip for last 2 rounds)
15 calories on assault bike

Pretty damn tough, not gonna' lie!

Tanner

Where's Battue?

Originally Posted by MontanaMarine

That workout was in sets of course, and took me about an hour and a half to complete.

Don't care if it took all week. That's 120 pullups for cryin out loud!

Yes it is. Something about that whole gravity thing gets in the way with pull-ups.

Core workout last night, at the heart was 75 crunches, which left my stomach toast. Various bridges and leg lifts etc. I forgot how good a core workout feels. More!

Started the process of waking up the necessary equipment for push-ups. I had thought my shoulder would bark at me, but it was fine. The elbows on the other hand were not happy initially. This house build has taken a toll. It's interesting to pivot away from it... I think I'll be unraveling some kinda traumatized tendons, in particular, for some time.

Yesterday's WOD

Maneater

3 rds for time
21/15/9 reps
Manmakers - 30# DB's
Dumbbell dead lifts - 75# DB's
GHD Situps
500 meter run

28:15

Driveway run
Squats 175X4, 170X4, 165X4
10 pullups
Driveway run again, because I don't seem to be able to do anything else. Not sure WTF is going on.

Originally Posted by MontanaMarine

Those are cool. Kind of pricey though.

I went budget. Walmart sells CAP KBs for $1/lb, with free shipping at $50. So I ordered a 15lb and a 35lb. Wifey is getting into it too with the 15lb.

I see a 50lb in our near future.

I agree on the price, but like the cool factor!

Today:
Warmup:
250m Row
10 Pushups
10 Diamond Pushups
200m Row
10 Wide Pushups
10 Plank Pushups
150m Row

Specific:
HSPU work. Me, headstands and handstand holds. 3 bills are not supposed to be upside down...

Alternating EMOM for 8 min:
45# Plate Press
10 Box HSPU

Workout:
3 rounds
Assault Bike 0.3mi
12 Box HSPU
Row 500m

13:30

Originally Posted by add

Where's Battue?

Still at it 5 days a week. Doing deadlifts, BP, squats for the large muscle groups and adding in the smaller weight routines. Intervals on the treadmill and elliptical. Running the Dogs on the side. Hit a personal best on the dead lift the other day at 220 which is big for this little runt of the litter.

Figured I was just repeating myself over and over. But I pay attention to all of you. Keeps me motivated, so thanks.

Good to hear your still at it, Battue. Seems like everyone is stepping it up.

Wife and kids are in DE for the week so I'm straight home after work so the dog doesn't go nutz, no gym. Figured it'd be a good week to keep the run/rides in the morning and take the pack & dog for hike in the evenings.

Originally Posted by battue

Figured I was just repeating myself over and over...Figured I was just repeating myself over and over...

It's OK Harry, the important thing is you're still going to the gym.

Cardio today for me.

100 pullups....

Battue - congrats on the PR deadlift.

Took a short hike with 45lb pack last night. 2.5 miles with 830ft elevation.

Originally Posted by Scott

Battue - congrats on the PR deadlift.

Yes, that is impressive. And here I was thinking that personal bests were a young man's game.

Cant remember the sequence to 220 that day. Something along the line of

10x140, 10x160, 5x180, 5x200, 3x210 then 2x220. The first few inches off the floor was the grunter. It's two days post and my back is mumbling something about a young mans game.

Off to the gym.

A grunter? Show-off. I hear the chicks really dig that.

Originally Posted by stomatador

Wednesday:
90 seconds of elliptical (300 watts)
15 kettlebell swings in 40 seconds
90 seconds of elliptical
15 wallball shots in 40 seconds
90 seconds of elliptical
8 pullups in 40 seconds______

x10 rounds (45 minutes of elliptical; 150 kettlebell swings; 150 wallball shots; 80 pullups)

This looked interesting and doable so went at it today. Had to modify it a little since all our walls are either mirrored, have machines or are walkways. Substituted 15 pushups for wallball shots and chinups for pullups. Chinups admittedly easier than pullups. Kettlebell was 50lbs.

Made all 10 rounds. 8 chinups per series until round 8 when I failed at 6. Took a 30 second or so break and did the last 2 of the set.

Then said might as well go for 100 chinups and finished off 100. Would fail at 3 or 4 but finished them off rather quickly. Actually did 1 more for 101.

Not a ball buster, just hard.

Addition: There was a gal in there that would have made Smoke start grunting.

I just complimented her. Worked about as good as grunting at this point....

Addition 2: Dogs need something so finished up with cool evening 3mile+ a little hike with them. Looks like I just beat the rain.

Originally Posted by Tanner

Been pretty on/off with workouts due to traveling and guiding the last few weeks... Got in the gym with a pretty good buddy with an 18XRay contract and got my butt whipped...

Warmup: 5 sets of 30 strict pushups

6 rounds:

14x Goblet squats w/ 50# KB
28 situps
13 dead-hang pullups (ended up with a slight kip for last 2 rounds)
15 calories on assault bike

Pretty damn tough, not gonna' lie!

Tanner

No offense. But seems a little pathetic.

Shod

Originally Posted by battue

100 pullups....

Thanks for that. investigated this a little bit and found some interesting info on the SEAL referenced in that video.

The SEAL Itzler referred to is David Goggins. Goggins is currently the World Record holder for most pull-ups done in 24-hours (4,025), a fifth place finisher in the Badwater 135 (a 135-mile race in Death Valley), and an Ironman triathlete.

And while Itzler’s story sounds too good to be true, Goggins did in fact weigh over 200 pounds while running ultramarathons, an unheard of feat in the running community. And to add to his exploits, Goggins did all of this while suffering atrial septum defect, a heart defect caused by a hole in the walls of the heart, which limits a person’s endurance.

“For 34 years, David has been working with about ¾ of his heart. The right side of his heart was receiving too much oxygenated blood and the blood wasn’t going to the rest of his body as it should,” SlowTwitch wrote.

While World’s Biggest BAMF isn’t an established record by Guinness, there’s no doubt that Goggins would be in the running (pun intended).

http://thehustle.co/40-percent-rule-navy-seal-secret-mental-toughness

Originally Posted by Shodd

No offense. But seems a little pathetic.

Shod

No more than all those rigorous workouts you've been posting.

Originally Posted by Shodd

Originally Posted by Tanner

Been pretty on/off with workouts due to traveling and guiding the last few weeks... Got in the gym with a pretty good buddy with an 18XRay contract and got my butt whipped...

Warmup: 5 sets of 30 strict pushups

6 rounds:

14x Goblet squats w/ 50# KB
28 situps
13 dead-hang pullups (ended up with a slight kip for last 2 rounds)
15 calories on assault bike

Pretty damn tough, not gonna' lie!

Tanner

No offense. But seems a little pathetic.

Shod

None taken, criticism from such a badass like yourself is always welcome...I'm sure you'd crush it, go ahead and give it a try and post your time so we can see how pathetic the workout is....

Tanner

Ran 6.5miles last night after work at an absolutely garbage pace.... Getting back from sea level was a rude awakening!

Tanner

Warmup:
Run 200m
20 Jumping Jacks
20 Tuck Jumps
20 Reverse Burpees
Stretches

Strength:
10min EMOM
Even Minutes - Back Squat
135#-135#-155#-155#-185#
Odd Minues - Front Squat
95#-95#-115#-115#-135#

Workout:
10 Box Over Burpees
9 Bear Complex - 135#
8 Box Over Burpees
7 Bear Complex - 135#
6 Box Over Burpees
5 Bear Complex - 135#

15:00min. Was supposed to go to 1, but timed out.

I did lower body yesterday. Battue inspired me to go for some PBs so I did. Mind over matter.

Originally Posted by smokepole

I did lower body yesterday. Battue inspired me to go for some PBs so I did. Mind over matter.

Sure bet there were ladies involved when you and Scuzz start hanging out together....

Work calls. Quick treadmill intervals.

You been peeking over my fence, again? I let scuzz have the ugly ones....

Last night...
Driveway run (saw one bear, had to stop and gawk).
Squats - 175X4 (fail), 177X3 (fail), 165X3 (fail)
DL - 240X5
K2E - 10, 9, 8
Box steps onto a sawhorse for fun (and profit) - 20 per side.

53 miles with a bud celebrating his 53rd birthday. Gorgeous scenery, tough route.

I felt great until about mile 35, when I started getting pain on the outside of my right knee. I couldn't apply much pressure with it. The last 15+ miles (much of it uphill) were like 80% left leg. My quad is trashed.

Worrisome.... I've had this same pain but it's been years. It is originally from a tweak it got while backpacking.

Anyway- great workout, great company, great adventure up and over the Coast Range.

Last night we hosted two women from UT Austin participating in the Texas 4000 ride. It's a fund-raiser for cancer research. They're riding from Austin to Anchorage. Yesterday they rode to the top of Pike's Peak.

Kids these days.

PRP Injections in both knees scheduled for
10am this morning

In 48 hours I can hopefully hit the gym

Arthritis from worn-out cartilage? Let us know how it works.

Torn Patellar on both knees with the left being the worst.

I just walked out and I'm all done.

They drew about 100 cy's of blood from my right arm then spun it down in a centrifuge to get about 10 cc's of plasma.

The Dr. then used ultrasound to look at the injuries and guide the injection to view the location to be sure of the fill.

He put 6.5 in the left and the rest of it in my right

I won't b.s. anyone.....it hurt bad....real bad

I'm looking forward to getting this 2 hour trip home over to get some ice on them

As the day moved on the pain has lessened but it's still hard to stand or walk but way better than it was at eleven am this morning

The real test will be when you get back to the gym or other stuff that puts a load on it, keep us posted.

Benchpress
125x10 2x
175x5
215x5
255x1
265x1
280x1
285x1

Triceps pushdown
135x10

Chest flyes
135x10

9am
50 push ups
25 very slow deep knee bends with just my own body weight

Good luck man!

Snatches

Circuit 1, 1 min rest between rounds, 3 rounds
Hang Cleans
High bar/Olympic squats
DB Milt Press
Lats

Circuit 2, 1 min rest between rounds, 3 rounds
Step ups
Static Abs
Dips
Chins

Originally Posted by smokepole

Originally Posted by Shodd

No offense. But seems a little pathetic.

Shod

No more than all those rigorous workouts you've been posting.

Surely he must have said that in jest. I'm thinking that workout would get most anyone's heart rate and fatigue factor up, if they could even complete all six rounds. Most people can't even do 13 pullups, let alone 6 sets of them.

Dang, I didn't even notice the part where he said 6 rounds. That would be a workout.

1 round is a warmup, 6 is a workout... but Shodd isn't even sweating until he gets to 10 rounds.... The ultimate badass!

Tanner

I think you meant uber, not ultimate.

Another butt kicker, I'm outta' shape...

Warmup:
600m row
1 mile run
300m row

Workout:

4 rounds- 15 pullups, 15 pushups with 45# plate on back, 15 unweighted pushups

4 rounds- 12x seated military DB press w/ 40# DBs, rope climb. I didn't finish all 4 of the rope climbs...

4 rounds- 15x goblet squat w/ 45# DB, 25 meter lunges with 30# dumbbells

Tanner

Warmup:
Burgerner Warmup with 45# bar
Stretches

Specific:
10min EMOM
min 1-5: 3 reps - Heaving Snatch Balance - 95#
min 6-10: 1 rep - Snatch Complex - 95#

Workout:
15min EMOM
Snatches
3-3-3-3-3-2-2-2-2-2-1-1-1-1-1
95-95-95-95-115-115-115-115-115-135-135-165-165-165-165

Unfortunately all the 165s were fails. I was very, very close to getting it, but just couldn't get it locked out overhead.

9am break
50 push up
50 deep knees
25 dips

Cardio today, intervals on the stair machine and bike. 770 cals in 60 minutes.

Overhead press
125x10
145x5
160x3
175x3
205x1
215x1

Cable chest flyes
50x10 2x

Rear delt flyes
100x10 2x

Hammer curls
27.5 dumbbells x10
30# db's x 10

Jumping pullups. A whole lot of different types. I hated it.

Last night:

Warmup: 1000m row

2 rounds:
10 feet to bars
Rope climb

4 rounds:
28 situps
10x 160# seated row w/ wide bar

4 rounds:
10x 80lb dumbell rows
12x weighed decline situps

3 rounds:
10x pullups
30x pullups
25m DB lunges with 30# DBs

Tanner

9am break
50 push ups
50 deep knees....less pain today than in 5 years

Back to work break is over at 915

Treadmill ascending incline intervals: 35minutes.

Legs and triceps with weights. Hit 225 on deadlift x2.

Shutdown week is kicking my butt - no workouts since Saturday.

Saturday's hike was 5.5 miles with 1730ft elevation with a 45lb pack. Good stuff.

Looking forward to wrapping this week up and getting back to my routine.

5 mile brisk walk with the missus.... no significant elevation changes. Moderate workout.

I "rolled" my IT bands last night to try to address the knee issue that came up on my ride the other day. Ouch! Certainly released some stress/energy from that area. The next ride should be informative as to whether that was the issue. Also did a bunch of stretches and some core work.

What bike you riding Jeff?

Did lower body/core today. Can't do back squats with a barbell (tweaks the knee) so I compensate by doing other stuff:

Warmup: 5 minutes on bike followed by a set each of hamstring curls, squat machine, and glute kick-back machine.

Goblet squats with KBs, 28 kg x 12, 32 kg x 12, 36 kg x 10 twice.

Linear hack squat machine, 140 x 12, 180 x 12, 200 x 10

Prone hamstring curls, 135 x 12, 145 x 12, 150 x 10

Glute kickback machine, 125 x 12 (each side) 140 x 12, 150 x 12

Calf raises, 150 x 18, 155 x 15, 160 x 12

Leg raises on Roman chair, 2 sets of 12, 2 sets of 20

Balance/lower leg exercise on BOSU ball; one-legged dumbell flies and ankle rotations.

Back squat machine, 4 sets of 12, starting with 3 then 4-5-6 45-lb plates on each side, super-setted with body weight deep squats on BOSU ball. 6 plates on each side is as much as I've seen anyone in the gym load on that thing, although most serious squatters use the racks and barbells.

Originally Posted by add

What bike you riding Jeff?

Specialized Roubaix Expert, couple years old. Put new tires on her today!

As it turned out I added a 30-mile ride to the walk today. It was a knee-check. Fingers crossed, the problem the other day might have been IT band....... never felt a twinge today. Then again it was only 30 miles.

UB yesterday, Cardio today, and a hike in the mountains tomorrow.

Warmup:
2 rounds
14 cal Row
12 med ball slams
10 PVC good mornings
stretches

Specific:
9min EMOM
1-3: 4 tire flips
4-6: 6 SDHP 70# kettlebell
7-9: 8 SDHP 75# barbell

Workout:
16min AMRAP
7 tire flips
14 med ball situps - 20#
21 cal row

4 rounds + 14 reps.

Originally Posted by smokepole

UB yesterday, Cardio today, and a hike in the mountains tomorrow.

Nice. Envious. Wish there was more interesting hiking near here. It's all jungle. A path through a jungle gets old. Gotta head east a couple hours before it gets interesting.

5-mile walk this morning, might rally for a ride late. Did a paltry few pull-ups last night. Working my upper body in slowly. I finally healed my shoulder, don't want to re-injure it.

Originally Posted by Jeff_O

Originally Posted by smokepole

UB yesterday, Cardio today, and a hike in the mountains tomorrow.

Nice. Envious. Wish there was more interesting hiking near here. It's all jungle.

We probably won't get all the way to the top, still too much snow up there.

Climbed the stairs in Castle Rock carrying 50 pounds in my Kifaru. Felt way better than a few months ago with no weight. Climbing around up on Colorado Mines Peak tomorrow. Hope to see some bighorns. Then rest up shooting prairie dogs on Sunday.

You going out to Deer Trail?

Originally Posted by pointer

Warmup:
2 rounds
14 cal Row
12 med ball slams
10 PVC good mornings
stretches

Specific:
9min EMOM
1-3: 4 tire flips
4-6: 6 SDHP 70# kettlebell
7-9: 8 SDHP 75# barbell

Workout:
16min AMRAP
7 tire flips
14 med ball situps - 20#
21 cal row

4 rounds + 14 reps.

What size tire you flippin'?

Bailed from work after a few hours after feeling a serious call to see some trees and rocks and stuff. 6 miles, +3000' vertical, felt great to get out during the week.

Tanner

Beautiful country, Tanner.

Rode 26 miles with a buddy. Two long steep climbs. Great ride. My knee was pain-free so fingers crossed, it is looking like it was an IT band issue.

So, 5 miles by hoof and 26 miles by wheel today.

Originally Posted by Tanner

Bailed from work after a few hours after feeling a serious call to see some trees and rocks and stuff. 6 miles, +3000' vertical, felt great to get out during the week.

Tanner

My kind of exercise bro, but only if you are carrying your tasco spotter and your Bushnell bins...

Smoke, headed farther east for dogs. Should be good day.

Originally Posted by smokepole

Back squat machine, 4 sets of 12, starting with 3 then 4-5-6 45-lb plates on each side, super-setted with body weight deep squats on BOSU ball. 6 plates on each side is as much as I've seen anyone in the gym load on that thing, although most serious squatters use the racks and barbells.

Machine or not 540 is serious weight. I'm a wuss.

It sounds like much more than it really is. You do pretty well Harry.

Ihe ashes we must breath in from those smoking in cars in front of us and then letting their ashes go flying out the window are harmful.[

I don't what to breathe in their mess.

Wow....

And thanks for that insightful contribution to the fitness/workout thread. I'll try to pay attention and keep my distance. A car length for every 10mph????

A car length for cigarettes, two for cigars.

Originally Posted by Savage_99

he ashes we must breath in from those smoking in cars in front of us and then letting their ashes go flying out the window are harmful.[

I don't what to breathe in their mess.

Sounds pertinent........

5 mile brisk walk this morning. Might be it unless I work out in front of the tube tonight. Slaving over a hot lathe all day today. Wish that was a workout. Instead, it's standing on concrete in the same position for a bunch of hours.... not good.

Originally Posted by Savage_99

Ihe ashes we must breath in from those smoking in cars in front of us and then letting their ashes go flying out the window are harmful.[

I don't what to breathe in their mess.

Well, you could just stop breathing....

Rower: 20minute AM wakeup

This evening 1hr 40min jog/walk with the Dogs.

Originally Posted by smokepole

A car length for cigarettes, two for cigars.

Bird chit on the window and door aggravates me much more.

9am
50 push ups
50 deep knees

Originally Posted by battue

Originally Posted by smokepole

A car length for cigarettes, two for cigars.

Bird chit on the window and door aggravates me much more.

Pine sap really gets my goat. Especially if someone's smoking a cigarette. I don't want to breathe their mess.

Originally Posted by moosemike

Originally Posted by pointer

Warmup:
2 rounds
14 cal Row
12 med ball slams
10 PVC good mornings
stretches

Specific:
9min EMOM
1-3: 4 tire flips
4-6: 6 SDHP 70# kettlebell
7-9: 8 SDHP 75# barbell

Workout:
16min AMRAP
7 tire flips
14 med ball situps - 20#
21 cal row

4 rounds + 14 reps.

What size tire you flippin'?

Not sure, but they are off a tractor and about 5' tall.

My gym is closed for renovations (prepping grade to pour a slab). So I have been doing a lot of shovel/rake/compactor work. Haven't kept track, but I'm sure I've done 10K+ jumping jacks.

Originally Posted by battue

Wow....

And thanks for that insightful contribution to the fitness/workout thread. I'll try to pay attention and keep my distance. A car length for every 10mph????

Careful with that 3-7 second rule and Savage 99.

If you are following him in a Japanese car back to his property, he won't even permit you anywhere near a 10 minute rule.

Cardio intervals today, 781 in 60.

Work: 30min lunch walk

This evening: 70min jog/walk with the Dogs.
50pushups and some dedicated glute stretching.

Originally Posted by battue

..... some dedicated glute stretching.

Working out with a partner, eh?

Warmup:
200m Run
Single legged deadlift med ball flips
Glute med ball kicks
Romanian chair holds
stretches

Specific:
12min EMOM
1-6: Single Legged Deadlift - 5 reps; 45#, 95#, 155#
6-12: Straight Leg Deadlift - 5 Reps; 155#

Workout:
AMRAP 16min
6reps Single Legged Deadlift
8reps Straight Legged Deadlift
12reps Deadlift
@155#

3 Rounds + 2 reps

Single legged deads are hard.

Work:30min lunch walk

Evening:

Elliptical: 30min.

Seated BB curls: 20x30lbs, 10x35lbs, 7x40 failed on 8.

Deadlift: 10x135, 10x155, 6x175, 3x200 (Lat started to act funny so that was it for tonight.)

Pushups: 4x25

And theeeeeen..........

That back squat thingy.

10x45s (3 per side)
10x45s (4 per side)
6x45s (5 per side)
3x45s (6 per side)Best quit here
for now, before my belly button flew
across the room.

Did lower body/abs today. Same workout as last time except switched out box jumps (3 X 12 on the 30" box) for the hack squats.

Felt good after a day off.

5 mile walk.

Morning: 15ming elliptical intervals 15min (15lbs in each hand)

Weights: Need a change up and going to more reps, less weight.
DB presses: 12, 10, 8, 6. (40, 45, 50, 55) x2
Seated Rows: 12, 10, 8, 6. (90) x2
Standing press: 10 with 50. x2
Lat pull downs: 12, 10, 8, 6. (90) x2
Pushups: 15,14,13,12,etc down to 1. on the 30sec.
4x25 at home.

Evening: 40min jog with Dogs and 15min walk back to truck.

Morning: 15min elliptical intervals. (15lbs in each hand)

Weights: Need a change up and going to more reps, less weight.
DB presses: 12, 10, 8, 6. (40, 45, 50, 55) x2
Seated Rows: 12, 10, 8, 6. (90) x2
Standing press: 10 with 50. x2
Lat pull downs: 12, 10, 8, 6. (90) x2
Pushups: 15,14,13,12,etc down to 1. on the 30sec.
4x25 at home.

Evening: 40min jog with Dogs and 15min walk back to truck.

5 mile walk this morning.

75 crunches, buncha hip flexor/core work, stretching, and IT band rolling and.....

..... 35 pathetic push-ups (in sets of 5-10) with bad form. But it's a start.

Finally starting to get back into the routine.
Monday & Thursday - AM - 45 min on bike
Thursday PM -
Squat 225 8x2
Press 125 5x3
BB row 170 5x3
BB curl 65 10x3

2.25 mile run this morning.

Upper body today.

Heads up guys. You want a fun-also workout insightful-read then get yourself "Living with a Seal", by Jesse Itzler.

The 100 pullup clip got me interested in the guy who wrote it, so read the reviews and said lets see. Quick and easy read, but well done and it will make you think and wonder.

So since I wanted to mix things up thought this would be a good time.

Morning and evening run 2.6miles each. One with the Dogs and one without. So much easier without two Dogs on a leash, but if I can only get one in they go. Getting easier and the walking part is less and less. Hills still kill me and on one today I hit 192 on the HR and said let us take a walk for a bit. Slow, but its all I got with the hip and a couple years on me. It's all good.

Quick gym workout with a lot of pushups and chinups. Good day.

Again, get the book, I would be surprised if you don't read it in two sittings max.

Harry, if I don't like the book, will you give me my money back?

No, but I'm so confident that I will give you a free Pa Groundhog hunt.
Travel, license, taxes, etc on you naturally. Like it usually would be on a guided hunt.

If my hip is acting up, I'm sure you won't mind walking Toby and Merlot when I have to rest. They are really good on the leash so don't worry about them yanking your shoulder too much.

I'll probably be busy so you will need to rent a car to get to my place from the airport. You mind if we use your rental? No need to trash mine, when we can theirs.

I think you you will find it an enjoyable read. In fact I'm sure you will....

What is this "leash" that you speak of?

It's a restraint and can have multiple meanings. One variation would be in case you don't like the book, you will have to keep your emotions on leash while anxiously waiting for the Groundhog hunt.

The big three
squat, bench, deadlift

Haven't been working out enough lately due to working a lot of hours, so I decided to get back to basics.

Squats 2 sets of 15 with 225
Cleans 6x185, 5x205, 4x225

4 mile run this morning

added a quick 9 mile bike ride outside tonight after shooting my bow for about 1/2 hour.

Cardio day for me.

Getting ready for my first mountain hunt, being from flat land Indiana doing everything I can. But I've been an avid crossfitter and runner for yrs.

Rowing intervals
300m in 1 minute
1 minute rest
8 rds, made all in under 1 minute

EMOM
even- 5 deadlift- worked up to 365
odd- thruster- worked up to 155

WOD
5rds
10 hang snatch @ 115
200m run
7:50

Treadmill intervals: 40 min. 5 min with 2x15lb DBs then 5 min jog, repeat.
Incline moved up and down between 2.5 and 10.

Weights: chest/back, push-ups-100 total

Addition: Evening hour walk with the Dogs.

Monday....ate and drank like it was a job. I received the employee of the day award.

Tuesday...the reward for my award was not so fun:
Snatches
Circuit: 3 rounds, 1 min rest between rounds
Hang Cleans
Front Squats
DB Incline Bench
Lats
...cried uncle and called it a day

Wednesday:
10, 3 min rounds, thai, 1 min rest between rounds

Today
Cleans
Circuit 1: 3 rounds, 1 min rest between rounds
Hang Snatches
Zercher Squats
DB Milt Press
Pullups
Circuit 2: 3 rounds, 1 min rest between rounds
Lunges
Weighted Dips
Chins
Weighted Hyper-extensions
Weighted Incline Situps

Stationary Bike: 25min (10-25 resistance)
Elliptical: 25min (15-20)

Dead lifts: 4 sets of 15 @ 150lbs
Tricept pull downs:4sets of 15 @ 100lbs
Walking lunges: 4sets of 30 with 20lbs in each hand
J-Press: 4 sets of 15 @ 60lbs

Lower body today. The women kept sneaking in to pinch the glutes when I flexed.

Give it up and quit being such a tease....

Still doing deep knees and push ups extremely slow up and down

My knee orthopedic advised me to keep that mindset until I take a dirt nap.

3 sets of 25 for both at my 9am break and then again during my 3pm break

Might be able to hit the sled soon

The summer social whirlwind has swept me up. Ugh. Still, got several 5-mile walks in the last week since last reporting in.

With the house build done (ish) I'm not getting the kind of daily physical hard work I have been getting for the last couple years. I'm in danger of becoming a great pudding of a man <g>. Need to start to incorporate some of the workout elements y'all are reporting into my life.

Keep up the good work guys.

30min work lunch time walk.

30min rower this evening.

Warmup:
3 rounds
Run 100m
5 sumo deadlift high pulls 45#
10 single legged deadlift 45#

Strength:
Deadlift 2 reps every 90secs for 5 rounds
225-245-265-275-295

Workout:
Run 600m
Row 60cals
Deadlift 275# - 6reps

8:40

Cleans sets of 6 at 185,205,205

Squats sets of ten at 275,275

Yesterday:
AM - 45min on bike trainer
PM- weights
Squat 255 5x3
Bench 205 5x3
Deadlift 315 5x1

Today:
2.5 mile run

Warmup:
Silly medball deals
stretches

Skill:
Double under progressions
10 DUs every min for 6 min

Workout:
w/ partner for 17 mins. Do #2 until partner is done with #1 then switch
1: 8 DB thrusters 35#
4 box rope ascents
2: Double Unders

Score was total double unders: 202

Treadmill intervals: 45minutes. 20 with 2x15lbs

Chest and arms weights: 40minutes

Pushups: 15, 14, 13, 12, etc on the 30 seconds.

Warmup:
3 rounds
3 burpees
6 inch worm pushups
1 Spiderman crawl

Stretchs

Strength:
Back Squat 4 reps every 90sec for 6 rounds:
185-185-205-205-225-225

Workout:
7min AMRAP
5 box over burpees
10 air squats

4 rounds + 5 reps. Burpees suck balls

2.91 mile hike with 65lb pack. 1444 ft climb. 868 cal burned. Time for a Big Mac.

Cardio yesterday 800 in 60.

Warmup:
Bunch of banded shoulder stuff
Alternating seated DB should press & banded push press, EMOM for 6min

Workout:
Strict Press:
1-1-1-1-1
185-210(f)-195-205(f)-205(f)

Push Press:
3-3-3-3-3
185-195-205(f)-205-205

Push Jerk:
5-5-5-5-5
135-155-165(f)-165-135

5 mile walk yesterday

Difficult 26 mile climbing ride today. It hurt. I've backslided (backslid?) aerobically. This shall not stand.

Yesterday
AM - 45min bike trainer
PM
Squats 225 8x2
Press 115 5x3
BB Row 170 5x3
Curls 65 10x3

Today
2.3 mile run

Lower body yesterday. Hack squats, hamstring curls, glute kick-backs, calf raises, leg lifts, one-legged dumbell flies on BOSU, back squat machine.

Lots and lots of pullup and dip stuff today. Not interesting to type out.

Did UB yesterday.

Youngest son and I went for a 4 mile hike/stump shoot. First good hike with everything in pack needed for my hunt this fall. Need to tweak some things but went well.

Cardio intervals today, 800 in 62.

Last couple days:

Treadmill 30 minutes x2 with 15 lb weights in each hand for 20 minutes.
Rower: 2x30 minutes.

Sets of squats, lat pull downs, lunges, leg curls, push-ups, dead lifts, body squats, box step-ups, set of 10-50 yd run followed by 15 PU's, 15 body squats, BP's. Lunch walks.

Back on to watching the diet. Down 4lbs in three weeks.

Originally Posted by battue

Back on to watching the diet. Down 4lbs in three weeks.

Me too, I've been cutting back on the wife's beer. She's dropped two pounds.

Warmup:
6min Med Ball Indian run
Dynamic stretching

Skill:
Core/Hamstring work - 3 rounds
1min Vups
1min swimmers abs
1min hamstring pushup things

Workout:
3 rounds
3 min 100m shuttle run
3 min piked bear crawls (I can't handstand walk)

Didn't keep score as I sucked...

Originally Posted by smokepole

Originally Posted by battue

Back on to watching the diet. Down 4lbs in three weeks.

Me too, I've been cutting back on the wife's beer. She's dropped two pounds.

Best make sure that makes her happy or she may drop 185 or so.

I'm on vacation on Lake Michigan. I did shoot some hoops yesterday and almost broke a sweat. How awesome is THAT!

Gonna need to hit it hard when I get home. There will be pain.

PS- now my nephew calls me "Uncle Airball". Ouch.

When the numbers add up there are always aches and pain. Goes with the numbers.

Then there was the 80+ year old triathlon guy they interviewed after he ran his last Hawaii and since he just made the minimum time said it would be his last. When asked how he trained he said, "I'm lucky, I've never had joint or arthritis pain. I've hurt myself, but always recovered to be pain free." Rare bird.

I've been blessed with good joints... so far... knock on wood.... for a 6'4" guy. I did tear up a hip pretty good skiing in the winter of '87, it hurts all the time but is manageable and responds well to everything except jolting impact.

I pulled a Steens deer tag again, against ALL odds, and will be doing a solo backpack hunt this fall into this terrain. The pack starts at ~ 9500 ft elevation. No trail. I have some work to do before October.

Hmmmm.... that looks familar.
[Linked Image]

Treadmill with weights.

Ran around doing 4 rotating sets each of BP, seated rows, PU's, Smokes favorite Glut machine, bench flys and leg extensions. Huffed and puffed more than the treadmill.

Sunday I worked upper body pretty hard. Today I did a half hour treadmill and 15 minutes on a bike. I'm turning over a new leaf . Going forward I'm focusing more on cardio. Being a strong fat guy ain't doin' it for me anymore.

Should add actual workout stuff instead of just a picture.

I've done zero actual workouts lately. Fell off the wagon in favor of laying a bunch of blue board and hydronic tubing to match for the shop. Typical summer - got too busy for my own good and ran myself ragged. Less than a month till sheep hunting, so need to make another run at the weights.

Did some sprints this week at around midnight (after a few beers of course). I'm still sore from that 10 minutes of activity.

Lower body today, + core.

2.5 hrs of push mowing the lawn with 65lb pack.

That is a winner. Good work!!!!

Warmup:
Hang Cleans and Jerk Drops 45# bar
Burgener progressions with a 45# bar
Dynamic Stretching

Skill:
5 rounds
Complex every 2 min:
1 rep muscle clean
2 reps power clean
3 reps jerk
95#s

Workout:
Clean and Jerk - 30 reps - 135#
3:33

This is a 'benchmark' workout and I was able to best my time by 7sec. Pretty stoked about that.

Originally Posted by pointer

This is a 'benchmark' workout and I was able to best my time by 7sec. Pretty stoked about that.

Good stuff pointer!

UB today.

Thanks Battue. My wife thinks I'm nutz though.

Today: Squats 225 8x2
Press 120 5x3
BB Row 175 5x3
BB Curls 67.5 10x3

Now I'm headed out to shoot bow for a while.

Jeff_O:

Getting a little close there,

Yesterday:

Treadmill: 25min with weights.
Rower: 30minutes.

Today:

Treadmill intervals/no weights.

4 Sets: standing BB press, BB curls back to standing press

4 sets: Cable lateral raise, alternating curls.

4 sets: DB front raise, DB bent over flys.

3mile Dog walk.

Swam 1/2 mile (est) in choppy Lake Michigan yesterday. Shoulder was pain-free but popping like a sumbitch so I had to avoid a crawl or breaststroke and mix it up with variations of a side and backstroke. Decent little workout. I get home in a couple days. Really jonesing bad for some hard physical activity. Vacation lassitude does not suit me.

Not thrilled with the shoulder still glitching but at least the pain appears to have subsided. Hopefully, some more time will cure it. Never had a cuff issue before; it sucks.

Edit: this didn't deserve a separate post on a fitness thread, but did another 1/2 mile in the lake. Shoulder was a bit sore BUT not popping. Cool!

1.5 hour fast beach walk
2 hour fast beach walk

Barefoot walking in the sand really works the feet!

Yesterday - AM 45min bike trainer
PM Squats - 275 5x3
Bench - 210 5/5/4
Deadlift - 325 5x1
Today - 3 mile run

Cardio intervals yesterday, 800 in 60.

10minute EMOM
ODD- 5-GHD's
Even-3 Back Squat, worked up to 335

Workout
3rds
500m row
20 toes to bar
20 kettlebell swings- 70lb
15:10

Warmup:
2 rounds
20 jumping jacks
10 banded front squats
10 inch worms
10 banded overhead squats

dynamic stretches

Skill:
Front Squat 3 reps EMOM for 5 min
95-95-105-105-135

Workout:
Front Squat
8-6-6-3-3-1-1-1
135-175-175-205-225-275-295(pr)-305(pr)

Hit a 20# pr, but it was ugly...

Congrats on the PR Pointer.

Does anyone do their backpack training hikes/walks carrying a dumbbell or some other type of weight in one just hand.

When hunting I like to carry my bow in my hand rather than on the pack and when I occasionally hunt with a compound rather than my traditional bow the weight difference is noticeable. (its less noticeable when elk are around

).

I've started carrying an 8lb dumbbell and while it's heavier than the bow it does seem to provide a benefit.

Warmup:
AMRAP for 5mins
50yd run
8 wallballs - 20#
8 hollow rock to superman

Dynamic stretches

Skill:
Handstand holds and handstand pushup progressions

Workout:
15 Handstand Pushups from Box
Run 400m
10 Handstand Pushups from Box
Run 800m
10 Handstand Pushups from Box
Run 400m
15 Handstand Pushups from Box

15:10

30 min EMOM
1-10- 3 tng C&J @ 135
11-20 1 clean + 1 hang clean @ 155
21-30 work up to a heavy single C&J-295

workout
30 snatch @75
30 pull ups
50 wall balls
20 snatch @ 95
20 pull ups
50 wall balls
10 snatch @ 135
10 pull ups
17:45

A 295# C&J is no joke! WOW.

If the numbers in your 'name' are your zip code, we're nearly neighbors...

Warmup:
For 5 min:
12 Hollow rocks
9 Kip swings
6 v ups

Stretches and banded squats

Skill:
Dumbbell Snatch progressions
8mins to complete
Dumbell Snatch
10-8-6-4 @ 45#

Workout:
16min AMRAP
10 Dumbell Snatch 45#
20 Hanging knee raises
30 double unders

Made it through 2 rounds + 17 reps.

29 mile ride, medium difficulty. Not my "hill" route.

50 crunches

Various core exercises and deep stretches.

Yesterday - 2.5 hrs push mowing with 65lb pack
Today Squats - 235 8x2
Press - 125 5x3
BB Row - 180 5x3
BB Curl - 70 10x3
DB Row - 75 10x1
DB Curl - 35 10x1

Time to fling some arrows

4.6 mile run this morning.

Originally Posted by pointer

A 295# C&J is no joke! WOW.

If the numbers in your 'name' are your zip code, we're nearly neighbors...

They are; i've seen some of your posts, do you go to a local Gym?

I visit 3Kings Crossfit and Crossfit Zionsville.

25 min EMOM
-100m sled push w/180lbs on it-260lbs total
-20 burpee box jumps
-30 GHD sit ups
-30 Cal Row/Assualt bike

4rds--just about puked after the 4th sled push

Originally Posted by Nhunt46051

Originally Posted by pointer

A 295# C&J is no joke! WOW.

If the numbers in your 'name' are your zip code, we're nearly neighbors...

They are; i've seen some of your posts, do you go to a local Gym?

I visit 3Kings Crossfit and Crossfit Zionsville.

I do. Crossfit Dog Fight at 82nd and I69. I live just east of 37 in Noblesville at 191st. street.

Originally Posted by pointer

Originally Posted by Nhunt46051

Originally Posted by pointer

A 295# C&J is no joke! WOW.

If the numbers in your 'name' are your zip code, we're nearly neighbors...

They are; i've seen some of your posts, do you go to a local Gym?

I visit 3Kings Crossfit and Crossfit Zionsville.

I do. Crossfit Dog Fight at 82nd and I69. I live just east of 37 in Noblesville at 191st. street.

Very Cool, I know Matt. I used to do a lot of the local comps.

Originally Posted by Nhunt46051

Originally Posted by pointer

Originally Posted by Nhunt46051

Originally Posted by pointer

A 295# C&J is no joke! WOW.

If the numbers in your 'name' are your zip code, we're nearly neighbors...

They are; i've seen some of your posts, do you go to a local Gym?

I visit 3Kings Crossfit and Crossfit Zionsville.

I do. Crossfit Dog Fight at 82nd and I69. I live just east of 37 in Noblesville at 191st. street.

Very Cool, I know Matt. I used to do a lot of the local comps.

Nice. Small world.

push mowing with a 65 lb packdang!

two hip replacements in last 4 months uhhhg

starting from scratch again

30 min on 15 percent incline tread mill walking
4x20 body squats with bar on back
3x20 box step ups r leg l leg
3x20 side step ups r leg l leg

couple sets leg extensions, leg curls, one legged calve raises

some planks, supermans

lots of stretching

15 min pool exercises

sore as [bleep] today

upper body today and cardio

Archery elk hunting in Sept God willing

10 min. EMOM
3 snatch @ 165

4rds
20 sit ups with 30lb med ball
100m run with med ball- 30lb
10 wall balls - 30lb
1 minute rest
4 minute max reps snatch @ 115
32 reps

5 mile walk

2 hip replacement in 4 months - ouch!

Co-worker just had one done end of June. He's waiting until he either tags out in PA & NY or season closes to do the other. He hopes to be able to train for another elk hunt starting in spring.

Originally Posted by pointer

.....-275-295(pr)-305(pr)

Hit a 20# pr, but it was ugly...

Originally Posted by Nhunt46051

heavy single C&J-295

Nice guys!

Rode my 26.6 mile climbing route... hit it hard, it hit back. Good workout.

Hiked 3 miles and up 900 feet of elevation with full day pack and high humidity. about 80 degrees. Soaked hat and shirt. I hate humidity!!

9 mile hike, 3000 ft elevation gain. used hiking poles

daypack, no weight other than snacks water. Slow pace 4 hours

80 degrees, very little humidity. ; )

Originally Posted by Scott

2 hip replacement in 4 months - ouch!

Co-worker just had one done end of June. He's waiting until he either tags out in PA & NY or season closes to do the other. He hopes to be able to train for another elk hunt starting in spring.

I'm sticking to a mile from road for elk this year.
Tree stand hunting.

Ribka, way to fight the good fight! Bravo!

5 mile walk this morning.

Originally Posted by Jeff_O

Ribka, way to fight the good fight! Bravo!

5 mile walk this morning.

Who tied your shoes for you?

Cardio today, 800 in 60.

Yesterday:
3 mile run, jog, walk with Hank.

Today
Warmup:
2 rounds
15 jumping jacks
15 air squats
10 star jumps
10 banded push presses

Skill/Strength:
Thrusters
8-6-4-2
95-115-135-155

Workout:
Alternate between movements
Thrusters
21-15-9 @ 95#
Banded strict Pullups
9-6-3

8:54. Thrusters are soul sucking...

Lower body today. Gotta get my workouts in before September!!

Monday workout
10 min EMOM
even- 5 back squat @ 265
odd- 20 lunge with 60lb sand bag
workout-
2rds
20 box jumps 24"
15 push press @ 95
striaght into
2rds
400m run
20 overhead squats @ 95
9:13

Tuesday-
3.7 mile hike w/ 70lbs in my pack

31 mile ride yesterday with a new riding buddy. I took him on my hill route. Great cardio and quad workout... also loaded my truck with log-end rounds from a recently abandoned logging landing up where I shoot. Big suckers, heavy. Lot of squatting down and heavy lifting. Will unload them today.

About to do a 5-mile walk with my lady so I'll toss that into this post too.

UB/core today. Damn young scantily-clad women gawkers.

Todays Workout
5x5 Deadlift- worked up to 365
workout
1 round every 3 minutes, for 5 rds
10 deadlifts @ 245
10 over the bar burpees
50 double unders

5rds
10 GHD sit ups
100m sled push
100m sprint
5rds
20 GHD back extensions
100m sled push
100m sprint

just about fell over after the last set of back extensions in the 90 degree heat.

Cardio today, 800 in 58....

Yesterday:
Strength/Skill:
5min EMOM
Squat Cleans; worked up to 175.

Workout:
40 24" box jumps
20 squat cleans - 20 reps
8:54

Today:
Warmup
2 rounds
20 windmill jumping jacks
20 pvc good mornings
15 pushups
15 cheery pickers

stretchs

Strength:
10 EMOM
Deadlift 1rep/min
225-->335

Workout:
15 mins
12 deadlifts 155#
9 hang cleans 155#
6 push jerks 155#

Made it through 3rnds+16 reps.

Having tweeked my back a couple of times, one resulting in 8 weeks off I take it pretty easy on deadlifts.

5 mile walk. Uphill both ways.

Last 6 days: Rower, treadmill intervals, elliptical intervals, fast hikes, weights every day but one. Just the usual and about 1.5hours daily total.

Could someone tell me what happens to folks hip joints ?

What's the cause ?

?

http://www.emedicinehealth.com/hip_pain/article_em.htm

Thanks battue !

P90X3 day 24.

5 mile walk this morning.

26 mile hard climb route this evening (bike).

5 mile walk sunday with 70lbs in pack. Probably a total of 2' of elevation gain! Flatland Indiana!

Hectic schedule last week so missed a few workouts. Had a new boot problem so missed a few hikes too.
All is straightened out for time being so back on track this week, I hope.

Yesterday - 3 mile hike/trail camera setup/stump shoot with the boys. 27lb daypack only.

3 mile run this morning.

Originally Posted by Nhunt46051

5 mile walk sunday with 70lbs in pack. Probably a total of 2' of elevation gain! Flatland Indiana!

Ha!! You must have found a ridge!

Weekend:
Drank a lot of beers
Planted a foodplot; spreader broke so did a bit of walking spreading fertilizer with a handheld.
Walked more than a couple miles at an amusement park and observed folks bad life choices...

Today:
Warmup
2rounds
30 Sumo Deadlift High Pull - 35# kettlebell
10 Burpees
2 waiters walk with KB

Stretches

Skill:
Push Press - Banded and weighted
8-6-4-2

Workout
30-25-20-15-10
Push Press 95#
Row for cals
13:45

I got talked into doing a Crossfit Comp this Saturday so worked on some of the announced workouts yesterday.

12 min
200m sled drag
12 burpees

1 minute max hang clean @ 115- 35
1 minute max OHS @ 95- 28

3.5 mile run after work

5 mile walk yesterday.

2 days up and down a ladder, carrying plywood etc, working on the last funky part of my house. Sore all over and surprisingly whipped.

5 mile walk

Finally started getting off my butt a few days ago.
This morning started with a 2 mile run, 50 situps, 50 pushups, 2 min of planks, some old soccer leg raises (Lay down on your back, lift legs 4-6" off the floor and hold).
Fixed the weight for the pack and will put in a few miles tomorrow morning with water and sand as antelope are approaching, Elk aren't until January for me this year.

Decline bench press
125x10
165x10
175x9
225x5
265x2

Clean and press
125x2
165x1
175x1

Military barbell press
125x10

Cable chest flyes
40x10x2
50x10
60x10

Did a crossfit comp Saturday and won the 35+ division, but I am now destroyed, can barely walk... way to much squatting!

Originally Posted by Nhunt46051

Did a crossfit comp Saturday and won the 35+ division, but I am now destroyed, can barely walk... way to much squatting!

Congrats!! I'm guessing you guys got a bit wet...

Warmup:
2 rounds
Row 250m
10 pushups
10 air squats

Strength:
Clean and Jerk
7-3-5-1
135-145-155-185

Workout:
10 reps Clean and Jerk 155#
25 bar facing burpees
1000m Row
8:45

Originally Posted by pointer

Originally Posted by Nhunt46051

Did a crossfit comp Saturday and won the 35+ division, but I am now destroyed, can barely walk... way to much squatting!

Congrats!! I'm guessing you guys got a bit wet...

we did for one event, but i would have preferred the whole thing been outside as hot and humid as it was in the gym, no airflow and a bunch of people in there... after an event I would run out of the building and just roll around on the wet pavement trying to recover!

The humidity has been stupid lately. Even sucks for my 5am class. Can't imagine how it is in the evenings.

Again, congrats!

5 mile walk this morning.

Might ride this evening. Damned hot out there.

five miles 30 lb pack. not much elevation gain

4 sets of 10 dips
4 sets of 10 pull ups

planks

Worked up to a 1 rep max back squat- 375.. quads were still super sore from comp

5 min AMRAP
3 handstand push ups
6 pistols
1 minute rest
5 min AMRAP
3 power cleans @ 225
6 over the bar burpees
did 11 total rds.

Cardio today, stair machine and bike, 800 calories in 59 minutes. Been on vacation at sea level for the last 10 days so it was good to get back in the gym.

I bet! Vacations are brutal.

32 miles on a bike, solid ride. Think intervals.

Vacations are indeed brutal. What with the grilled tuna, crab cakes, oysters, shrimp, country ham (got a tour of a traditional smokehouse in Smithfield VA, photo below) pecan pie, ice cream and such, if it hadn't been for the kayaking, bike-riding, SUP-ing, and swimming in the surf I'd have gained 6 or 8 pounds.

[Linked Image]

With ya. The week I spent relaxing and eating on Lake Michigan is fitness karma I'm still paying back. The only positive was the beach walks. They did give my lower legs and feet a workout they hadn't seen in a while... deep sand, etc.

Heading out in a few hours on an overnighter with some guys from work. It'll be about 6 miles to the spot they want to camp. I have 2 trail cams about 5 & 7 miles (in the same direction) away from their camp site. I think I'm going to drop my camp stuff and go swap SD cards & batteries. I'll see if I still have it in me.

5 mile walk this morning

Incline benchpress
135x10x10

I've been plugging away at ironing the last bit of hillbilly-ness out of the old part of our house... replaced a perfectly good metal porch roof because it was the wrong color to match our new metal roof, and then re-everything'd (insulation, sheathing, siding) that gable end of the house itself, up above said metal roof.

Anyway-- there's been a solid couple of workouts worth of lifting and so on there. Lots of up and down ladders with plywood, etc.

Originally Posted by stomatador

Heading out in a few hours on an overnighter with some guys from work. It'll be about 6 miles to the spot they want to camp. I have 2 trail cams about 5 & 7 miles (in the same direction) away from their camp site. I think I'm going to drop my camp stuff and go swap SD cards & batteries. I'll see if I still have it in me.

I made it. 22.3 miles total for the day, around 7 miles side hilling without a trail, a bit over 5600' total elevation gain and arriving back at camp after 10:00 PM. I was a whipped puppy.

Cardio today, 820 in 60.

Commando?

Originally Posted by smokepole

Cardio today, 820 in 60.

That's gettin' it done.

Originally Posted by battue

Commando?

Are you kidding me?? I have to wear baggy sweats and a hoody so the women don't know who I am. Otherwise, chaos.

Originally Posted by stomatador

Originally Posted by smokepole

Cardio today, 820 in 60.

That's gettin' it done.

Thanks but I should be doing more hikes like the one you just did.

That's gettin' it done!

37 miles with ~ 4000 ft vert... Second-hardest climb I've done. There were (loooong) sections that were so steep keeping the cranks coming over TDC was in question... running a 34 granny gear in the cassette for any cyclists here... [bleep] steep.

Great day outside, great workout.

Originally Posted by pointer

Warmup:
2 rounds
Row 250m
10 pushups
10 air squats

That's a good warmup. Modified it and did:

10 rounds
Row 200M
15 push-ups
15 air squats

Weights: Chest and back evolution-light on the weights
30 minute treadmill. Kept HR in the 130-140 range

"Air squats?" Sounds to me like you guys need to work on your diets.

It was a heavy air morning. You Rocky Mountain High guys don't have to deal with it. You have that light thin air.

All I know is, when I squat, no air comes out.

You must go heavy on the roughage and fiber. We really could use more discussion on proper diet. Thanks for that insightful addition....

No, just cheese curds and beer this time of year, on account of I'm in training and all.

Ahh, the electrolytes and Lomotil training diet. Stay hydrated when in the high country and leave nothing but tracks.

Nah it's the Wisconsin Paleo diet. Beer has to be a Spotted Cow.

Run with it.

You should try it. Guaranteed to prevent those embarrassing air squats.

Lack of keeping updated here, but have been to the gym a few times. School's back in as well as football practices for the boys, so time's short. I did make it this morning...

Warmup:
5mins
5 wall balls - 20# @ 10'
7 jumping pullups
9 kip swings

stretches

Strength/Skill:
E2MOM for 5 rounds:
3 split jerks
3 back jerks
135#

Workout:
AMRAP for 9min
5reps 115# push jerk
7reps jumping chest to bar pullups

7 rounds + 5 reps.

5x10 back squat, 2 min rest between sets
205,215,225,235,245 got ugly!

Workout
4 mins to complete- 4rds
100 double unders
50' walking lunge w/ pair of 53lb KB's OH
completed all in about 2:30

5 mile walk

Had some air-squat issues from some Thai food we ate, but they seem to have resolved.

3mile hike with the Dogs.

Weights: Arms and legs.

Need some advice: Pulled something....left thigh on the outside. No problem when I walk, weak when I load and it hurts from the hip down into the knee. Rest didn't work, working it with weights and stretching helps, but returns. Been going on for a month. Open for suggestions.

Sounds like your IT Band, google IT Band Syndrome, lots of info on the web on treatment and recovery.

Thanks. Have been rolling it with foam and the Stick. Some relief, but it comes back. I can live with the discomfort. However, the weakness under load is aggravating. Especially stepping up on something higher than normal.

It's always something. And I don't know about you but the older I get, the more it hurts and the longer it takes to heal.

Did LB/core yesterday and UB today.

Originally Posted by smokepole

It's always something. And I don't know about you but the older I get, the more it hurts and the longer it takes to heal.

Did LB/core yesterday and UB today.

Truth there for sure. However, in the gym tonight there were none of the older group I would change places with even if I would kick off tomorrow. Then there was this really small young nymph who was pounding out leg extensions and leg curls with more than a little pinned on. And during the Dog walk-88degres-the HS Cross-Country boys and girls were running hills non-stop and not even breathing all that hard. Gotta love it.

Bud said on his tombstone he is going to have: "It's always something."

Warmup:
2 rounds
150m Row
10 pushups
10 seal jacks
10 scissor jacks

stretches

Skill:
Banded squats
5-5-5-5
135-155-185-205

Workout:
15 reps back squat 155#
12 ring pushups
Row 250M
18 reps back squat 155#
9 ring pushups
Row 250M
21 reps back squat 155#
6 ring pushups
Row 250M

12:40

Every 2:30 x 8- run 400m- completed all around 1:20-1:30

8x4 Deadlift every 1:30 @ 315

Workout
21-15-9
95lb power clean
box over jump 24"
5:25

Originally Posted by pointer

15 reps back squat

18 reps back squat

21 reps back squat

Squat reps greater than 5 = just not much fun....

Squat reps greater than 10 = general pissed offedness....

Squat reps greater than 20 = technicolor yawn....

Originally Posted by JCMCUBIC

Originally Posted by pointer

15 reps back squat

18 reps back squat

21 reps back squat

Squat reps greater than 5 = just not much fun....

Squat reps greater than 10 = general pissed offedness....

Squat reps greater than 20 = technicolor yawn....

Agreed! I was tired today and that didn't put any additional zip into my step...

Cardio today, stairs and bike intervals, 820 in 60.

Then, stretching and foam roller.

Lower body today.

Weights: Legs/triceps evolution

Treadmill: 30minutes (20minutes with 2x15lb dumbells)

Rower: 30minute easy row.

Pics of you ogling young women or it didn't happen....

When you start taking pics is when you are no longer a harmless perver.

Anyway, there was one young lass who would have worn both of us down to a nub. Pushups into burpees, into planks, into one leg thrusts, into crunches, into more pushups, into rapid squats, into legs to chest running in place and into and into. It went on and on for around 30minutes. Look at her phone, which must have had the routine and immediately go onto the next.

I got her attention and clapped. She smiled and said thanks.

Dang, you not only got pics, sounds like you video'd her!

Certain events are burnt into the visual cortex. She was obviously athletic. However, for some reason her flexibility impressed me most.

5 mile walk. No winsome lasses observed, other than Mrs. Jeff O.

Going to ride later today.

I have been worrying about an odd phenomenon in my left leg while walking, where it just didn't feel right. Like a nerve wasn't firing right, or something. Feels funny, almost locked up, on the swing forward, and like it wants to hyperextend, not painfully but that's the feeling, the tendency. Like the beginning of "drop foot" or the like.

I think it's a muscle imbalance from cycling and in particular, a 50+ mile ride I had to finish on one leg, my left, due to IT band issues shutting the right one down. I think the ratio of strength of my left quad is improper relative to my left hammie.

Or, I'm just getting old.

Originally Posted by battue

Certain events are burnt into the visual cortex. She was obviously athletic. However, for some reason her flexibility impressed me most.

I can hear her now: "why don't you just burn it onto your visual cortex, it'll last longer."

Visited my youngest at her new college yesterday. Winsome lasses doth abound... I couldn't even look though. Curse of the father of an athletic teenager. I had to train myself years ago to not even look at her friends that way.

(Ok... I might've snuck a couple peeks yesterday. Just to asses the current state of the art in coed hotties you see. It's... certainly adequate! I have faith the human race will continue to reproduce...)

27 mile conditioning ride Saturday. Felt really strong after the brutal ride a few days prior. Funny how that works. 5 mile walk today.

Jeff, take Harry along next time, he'll record videos on his visual cortex and give you a full report. But be sure to tell him your daughter's in the no-fly zone.

Cardio intervals today, 828 in 60.

See how it develops. One step here, then another and soon you are over the line. I can't do it. Well I could, but I have a highly sensitive visual cortex and I'm afraid Jeff doesn't have the strength to restrain himself. Something he has already admitted. Best leave it be.

Originally Posted by Jeff_O

Visited my youngest at her new college yesterday. Winsome lasses doth abound... I couldn't even look though. Curse of the father of an athletic teenager. I had to train myself years ago to not even look at her friends that way.

(Ok... I might've snuck a couple peeks yesterday. Just to asses the current state of the art in coed hotties you see. It's... certainly adequate! I have faith the human race will continue to reproduce...)

27 mile conditioning ride Saturday. Felt really strong after the brutal ride a few days prior. Funny how that works. 5 mile walk today.

Siggy is somewhere smiling at that slip.

Planned to taper this week but between work and family obligations it's been close to nil - one 3hr push mow session with 65lb pack, one 4 mile run, and a day of hanging stands and trimming. Lots of shooting too.

I leave Friday after work for Montana archery elk. Going DIY solo this trip.

Good luck Scott,!

Good luck and have fun!!!!

I'll be tapering off myself this week, then taking off Friday for a long weekend with the 10 year-old one-eyed wonder dog for some casual bear hunting. I say casual because we'll be mostly scouting and glassing since I haven't been able to get up there and look around yet, and the season lasts all of September. Might get lucky though.

The dog'll probably want to go fishing too, he loves the water.

Originally Posted by pointer

Originally Posted by Nhunt46051

Originally Posted by pointer

A 295# C&J is no joke! WOW.

If the numbers in your 'name' are your zip code, we're nearly neighbors...

They are; i've seen some of your posts, do you go to a local Gym?

I visit 3Kings Crossfit and Crossfit Zionsville.

I do. Crossfit Dog Fight at 82nd and I69. I live just east of 37 in Noblesville at 191st. street.

46032 here (just moved from 46236)
Wifey got me hooked on Orangetheory workouts, doing 3/week and dropped 15 lbs in 3 months. Scenery is nice there too!

Good luck Scott.

Elliptical, 900 calories in 50 minutes

I hiked a couple steel plates into my new long range spot... Actually, first I hiked in and retrieved one from my old spot... anyway "several" miles of up and down hiking with a heavy pack (sometimes) did occur.

5 mile walk in the morning

2.5 hours shooting LR from prone midday

30 mile climb ride late

5 mile walk in the morning.

Split this pile with a maul and stacked it in the afternoon.

5 mile walk. Different shoes. Set off some sorta heel/arch issue... wife says plantar fascia, I dunno. Hurts a lot, where the arch comes into the heel there. Icing it now. Suggestions appreciated.

Yesterday squats sets of 8, starting every 2:30. 185, 225, 245, 265, 275

Today six 1/4 mile intervals on the treadmill, starting every 3:00, 10mph, last one 11mph...

Spent the weekend up doing some scouting for bear, did my last workout before the elk hunt today, cardio. I'll be humping in gear on Thursday, up to around 10,500. And hopefully packing out meat shortly thereafter.

Originally Posted by smokepole

..... I'll be humping in gear on Thursday, up to around 10,500. And hopefully packing out meat shortly thereafter.

You bringing a Vek with you?

Good luck!

Nah, I can't afford him, had to settle on a flatlander. Young fellow, he'll probably kick my a**.

You don't want me - I live about 4' above sea level. Get me above 8000' and I assume Pat McManus' glacial pace.

Hell, at age 51 I still believe I can go almost anywhere..... just not necessarily quickly.

Slow and steady gets 'er done.

Yep, the thing is though, deterioration of physical fitness is not linear with age, it starts to noticeably accelerate some time after 50. Gradually at first, and it takes more effort to maintain. Unless you're an ageless wonder like Battue.

Moral: Smoke 'em while you can.

I'm certainly hitting the half-century wall. Just staying fit takes a LOT of work, much less trying to make big gains.

My riding buddy and I sometimes talk about if we could relive our 20's... we agree that enjoying the athleticism and capability of that young body, to an even greater extent than we did, would be the priority.

Screw college... I'd be a ski bum in the winter, and tromp all over creation the rest of the time. Which isn't SO far from what I actually did, but, i'd do more of it.

We also agree that we'd be irredeemable horndogs.... again, even more so than we were.

Good luck on your hunt! I've got 3 weeks to get my foot right before mine. Yikes.

Originally Posted by smokepole

Yep, the thing is though, deterioration of physical fitness is not linear with age, it starts to noticeably accelerate some time after 50. Gradually at first, and it takes more effort to maintain. Unless you're an ageless wonder like Battue.

Moral: Smoke 'em while you can.

Ha!!!! Well, come in from the gym and hear my name ringing out. Smoke nailed it, well only part unfortunately. Around 55 the accelerator started to kick in and the change was more than noticable. Especially these last couple years. I.E.70-72. Not only physically, but the blood test numbers are slipping. BP is still good at 105/115 over 70/75 on average. Glucose numbers good. Then you get into creatinine clearance or kidney function and you can see the decline from really good to nothing to brag about. Cholesterol numbers have always been borderline high, but with excellent HDL numbers, I don't fret it all that much and the Doc agrees. Tried statins and they killed my quads and calfs. Doc is a friend and he said it was in my head. Then he eventually went on them. Guess what? I told him it surely must be in his head.

In fact, for the last couple weeks I have been cutting down on the protein re: kidneys because of it, along with drinking more water. Will be interesting to see if it has any benefits.

As mentioned previously, the injuries don't heal up as quick or never return completely. Knees are not what I would like along with some hip weakness. Not all that thrilled about the changes, but then I look at some old Buds who let themselves slide and it is worth the effort.

Some of our posters really hit it extremely hard and it's a thin plank from excellent functional strength to abuse.I hope they don't live to regret it. Have fun guys, stick with it, but remember for the most part you only get one of each.

10,500 would kick my azz. In some of my better days, I was running a 7:15 to 30 easy jog. Went out to Crested Butte for a vaca and did a little running. 11:15 to 30. Burned it when I got back home, but eventually, the red blood cells came home also.

Addition: Good luck and stay safe.

Addition 2: One of my best buds is a 47 YO gal and she is starting to refer to herself as old. She soon will be if she keeps thinking it.

Daughter took a ground level pic of my Cardio pump from yesterday with her and Grandkids. 90 feet up and doing about 50. When it was over, asked the lady next to me if she had fun. She replied-and laughed at the same time-I was until you hit me in the nose. I think I interrupted her prayers.

[Linked Image]

Backsquat day!! rest 2 minutes inbetween
185x10
205x10
225x10
245x10
265x10.. i was seeing stars on the final 2!

workout
5rds
200m run
10 front squat @ 135
5 push press @ 135
12:58

Originally Posted by battue

Knees are not what I would like along with some hip weakness. Not all that thrilled about the changes, but then I look at some old Buds who let themselves slide and it is worth the effort.

Does the hip weakness affect your stroke?

You'd be surprised what cutting fat calories and alcohol from your diet does in conjunction with normal workouts.

It's 80% DIET

This guy is 53...

It's more important to cut calories from sugar and processed carbs.

Completely wrong

Utter bullshit. But I guess I should ask, is the goal physical fitness, and being able to lift heavy loads and carry them, or just look good?

Competitive body builders will cut calories drastically to reduce body fat to a bare minimum and make their muscles pop.

That ain't what this thread is about.

And I will clarify, my comments are on the part that cutting fat only is more important than sugar and refined carbs, not the alcohol part.

Originally Posted by smokepole

Originally Posted by battue

Knees are not what I would like along with some hip weakness. Not all that thrilled about the changes, but then I look at some old Buds who let themselves slide and it is worth the effort.

Does the hip weakness affect your stroke?

Only a little when I'm driving.

Today's workout
6x200m sprint every 1 minute
3 minute rest
3x400m sprint every 2:30

2x100ft handstand walk, 2 minute rest in between sets

workout:
4rds
4 min to complete
25 toes to bar
20 cals on rower
15 push ups

didn't finish the last 2 rds, T2B got way to hard, was miserable in these heat!

26 mile ride, two big steep climbs.

Originally Posted by Kimber7man

Originally Posted by pointer

Originally Posted by Nhunt46051

Originally Posted by pointer

A 295# C&J is no joke! WOW.

If the numbers in your 'name' are your zip code, we're nearly neighbors...

They are; i've seen some of your posts, do you go to a local Gym?

I visit 3Kings Crossfit and Crossfit Zionsville.

I do. Crossfit Dog Fight at 82nd and I69. I live just east of 37 in Noblesville at 191st. street.

46032 here (just moved from 46236)
Wifey got me hooked on Orangetheory workouts, doing 3/week and dropped 15 lbs in 3 months. Scenery is nice there too!

One of the coaches at the place I go to also coaches there. Carla is her name. Great coach.

Friday, packed a load up the mountain. Saturday, Sunday, Monday, packed out meat and camp.

Sorry, but no pics of me in my wife beater.

5x10 Backsquat
185,205,225,245,265

7min AMRAP
5 snatch @ 135
6 over the bar burpees
6rds
3 min rest
5 min AMRAP
5 hang clean & Jerk @ 135
30 DU
4rds +22

heading out friday!

Originally Posted by smokepole

Friday, packed a load up the mountain. Saturday, Sunday, Monday, packed out meat and camp.

Sorry, but no pics of me in my wife beater.

What meat did you pack? I take it you had a successful hunt!!!???

An old friend was in town last week and wanted to go for a hike so we trekked up a local peak. Trail head is about 3 miles from my house and the peak is about 6. The trail distance is 5 miles and change and the vertical is right at 4,000 ft. Here's a link to a video from the top: https://drive.google.com/file/d/0B_3Fmdzboez1WU9ENHZCYlR3Q0k/view?usp=sharing

Originally Posted by Nhunt46051

What meat did you pack? I take it you had a successful hunt!!!???

My hunting partner and I both tagged out with fat cows before 9:00 AM Saturday, opening day of muzzleloader season. Mine was the biggest cow I've ever killed. About 4 miles in.

Smoke, congrats again.

Today: Back and arms weight evolution. Hip has taken another turn for the better. Even ran on it a little this evening. Never thought it would come this far.

Addition: Thy young nubile I mentioned in a previous post was doing push-up burpees, and doing burpess and etc, etc. I asked how many till you quit. Answer--100

Originally Posted by smokepole

Originally Posted by Nhunt46051

What meat did you pack? I take it you had a successful hunt!!!???

My hunting partner and I both tagged out with fat cows before 9:00 AM Saturday, opening day of muzzleloader season. Mine was the biggest cow I've ever killed. About 4 miles in.

Congrats!!! i'm hoping i get the same workout in the next week!

8 x 400m run every 2:30

50 push ups
40 pull ups
30 ring dips

2rds
30 ab mat sit ups
15 toes to bar
15 GHD situps

Originally Posted by Nhunt46051

Congrats!!! i'm hoping i get the same workout in the next week!

Good luck, it's the best training there is!

With todays news of a landowner voucher for a 3rd season mountain hunt It's time to put my knees to work!!

Heavy duty eccentric loading starts tomorrow

5x5 Front Squat
5x5 Push Press
alternate movements, rest 1 minute in between
245 FS, 205 PP

Workout
15-12-9
thruster 115#
Chest to bar pull ups
Box Jumps 24"
8:15

Backpack and legweights are on for the next 6 weeks all day everyday at work (5) days

Yesterday:

Treadmill: 20minutes plus 3.2mile Dog hike.

Sets Reps
easy bar nose busters 4 15
barbell Squat to seated
position 4 10
Lat Pulldown 4 10
overhead rope pull 4 12
box step ups 4 20
bench dips 4 20
Bulgarian squats 4 10

Today: sets reps

Lat Pulldown 4 10
Pull Ups (pull-ups) 4 5
Seated row 4 15
inclined bench press 4 15
bent over barbell row 4 12
Pec Dec Butterfly 4 12
push-ups: 4 15

Started out easy on the pounds and added weight to each set.

Two stair flights with 2x30 pound dumbells.

Bench press
125x10
175x10
225x5
250x1
265x1

Cable chest flyes
40x10x2
50x10

Low rows
100x10
120x10

Thought you were going to hit the cardio?

Congrats Smoke!

No luck for me this year. Saw plenty of sign and heard some bugles but nothing came home with me. Had a great time, learned a lot, and saw a lot of beautiful country.

Can't wait for next trip - probably 2018.

Letting the little tweaks heal this weekend, maybe hang a couple of stands. Start back at in Monday.

27 mile climb ride

My working out paid off. Hiked 55 miles, ascended 8k feet to kill a 6x6 on my first elk hunt! Truly blessed, an amazing adventure!

Attached picture image1.JPG

Congratulations!

Back at it on Monday
Back Squat
5x295
4x315
3x335...only got 2
2x335... was supposed to go up to 345
20x205

workout
1000m row
21-15-9
thrusters-95lb
pullups
10:26

Originally Posted by Nhunt46051

My working out paid off. Hiked 55 miles, ascended 8k feet to kill a 6x6 on my first elk hunt! Truly blessed, an amazing adventure!

Super awesome!! I will say I am a bit jealous... I ate a bunch of bull tags before I filled one. Then again it could be because your in much better shape than I've ever been in.

Well done!

Yesterday:
Warmup:
Amrap for 5 min.
burpees
reverse lunges
hindu pushups

calisthenics

Skill:
EMOM for 6min
16 reps (8 each arm) Russion KB swings, alternating

Workout:
24-16-8
Russian KB swings 35#
KB Jerks 35#
Run 200m

7:04. Should have went heavier, but have only hit the gym 3 times in a month...

Today:
Warmup
20 air squats
10 lunges
20 butt kick jumps

Skill/Strength:
Box squat 3 reps every 90sec for 6 rounds
135-185-235-285-285-315

Workout:
Death by body weight (75%) squat; 3 reps on min. #1 and increase one rep every min. I made it through 78 reps @ 205#. Yes I'm fat...

Back in the gym after chasing bears this weekend. Cardio.

Warmup:
6 min
Jumping jacks 10 reps
Cherry Pickers 20 reps
Runners Stretch 60'

Skill:
6 rounds
200m Sprint
200m tire drag

Workout:
8min AMRAP
TNT situps - 15 reps
200m Tire carry

5 round + 10 reps.

Warmup:
5 min
All 1 rep then repeat
burpee
pushup
situp
squat

Stretches

Skill:
Tabata - 8 rounds total
20# Wall balls
45# thrusters

Workout:
4 rounds for time
Jump Rope - 100reps
20# Wall Balls - 20 reps
5 jumping pullups
5 ring dips

13:04

Track day
5rds
400m fast, 200m slow, 200m fast, 200m slow
rest 1 minute between

workout
4rds
10- 225lb deadlift
20 push ups
10 box jumps 24"
7:15

a week off hunting then squating first day back has me jacked up!!!

Finally getting back at it. 2.5 mile run this morning.

Probably will stick with run/bike in the AM and bodyweight stuff in evenings during archery season.

Warmup:
Row 100m. Go over and do pushups; Under and do squat therapy.

Stretches

Skill:
Hang Snatch Complex - 6 rounds
Muscle Snatch-Power Snatch-Squat Snatch - 1 rep each

45#-95#-105#-115#-115#-125#

Workout:
12-9-6
Squat Snatch - 95#
Bench Press - 145#

10:20

Front Squat
5x245
5x265
3x275
2x285
1x305
1x305

Partner Mash
each row 250m x 5-- i kept the pace around 1:30 for all 5
rest 3 minutes
2rds of
50 push press @ 95
50 toes to bar
rest 3 minutes
21-15-9
95# squat snatch
100 double enders each between each round

Warmup:
5 mins
1 chin up
5 sumo deadlift highpulls 45#
10 situps
1 chin up

Stretches

Skill:
Rope climb progressions (I didn't progress very far)
Rowing form
Dumbell pulleys
EMOM for 6 min @55#
1-1-1-2-2-3

Workout:
2 mins of work then 3 mins of rest - 5 rounds
Rope/Ladder climbs from box - 3 accents
Row for calories

I rowed for 145 cals. I think a rower tries to suck one's soul out...

Cardio today, stairs and bike, 800 cal. in 60 minutes.

Got to watch TV, the Moffats were on, hunting the AK backcountry and catching arm-sized dollies in a lake.

That'll motivate.

Back Squat
275x5
295x5
315x3
315x3
335x1
335x1
205x20

Partner workout
50 over the bar burpees, while partner rows 15cals then switch
40 C&J @ 185
30 bar muscle ups
11:45

Originally Posted by battue

Thought you were going to hit the cardio?

Who died and appointed you Richard Simmons?

Ha, more like Jack LaLane. Oh chit he's dead too....

Annnnyway, same old stuff, but better now. Was dragging bad, joints killing me. Large muscles aching and bouts of just damn tired. Had some kidney numbers going South. Doc says sounds like perhaps your Lyme bugs may have done a revisit. Hit the doxycycline for a month.

What a difference already and kidney numbers have moved back to real good.

Richard Simmons my azzz. 😤

Took Hank for about a 2mi jog/walk/leash obedience session this morning before tossing bumpers in the yard. Won't mention the time as it was that un-impressive...

Originally Posted by battue

Ha, more like Jack LaLane. Oh chit he's dead too....

Annnnyway, same old stuff, but better now. Was dragging bad, joints killing me. Large muscles aching and bouts of just damn tired. Had some kidney numbers going South. Doc says sounds like perhaps your Lyme bugs may have done a revisit. Hit the doxycycline for a month.

What a difference already and kidney numbers have moved back to real good.

Richard Simmons my azzz. 😤

Whatever you say but personally I try to avoid using "Richard Simmons" and "my azz" in the same sentence.

Thus the reason for 😤 and not 🙂....

Dang Harry, you sure are media-savvy for an old guy.

I didn't even know there was such a thing as a cornhole emoji.

Don't be calling me old, just because Saddlesore.....
Ahhh, ahhhh, I'm not feeling mean today. Never mind. 🤔

It's OK, I call myself an old guy. It's a badge of honor!!

Young of mind and young of heart will carry one far. Good bet you have a lot of miles left in the tank.

Aw shucks Harry, that almost brought a tear to my eye. I just call myself an old guy at the gym, really gets the sympathy from the 20-something women.

You're playing on the wrong emotion, but if it works, who am I....

Anyway:

Barbell back squats
Barbell front squats
Body weight squats
Barbell curls
Barbell standing press
Leg curls and extensions
Sit-up wall ball throws
Bench press

Three circuits of the above.

Originally Posted by battue

Young of mind and young of heart will carry one far.

Quoting that for awesomeness.

However I'll modify it thusly: "Young of mind and young of heart and a functioning pecker......"

Originally Posted by battue

Addition: Thy young nubile I mentioned in a previous post was doing push-up burpees, and doing burpess and etc, etc. I asked how many till you quit. Answer--100

100! Man she'd kick my azz...

To clarify;

20 on the first set, then 8 sets of 10. However, she was only waiting 20 seconds or so between sets. She was bowing on the last set. Still have to give her credit.

Just spent a couple days at my 50th college reunion. Perhaps the most bitter/sweet day of my life. So, for the young and middle age crew: Start or keep with it and go at it serious. It can get ugly if you don't.

Westminster kicked St Vincent's azz. Pretty good homecoming and reunion.

Jumped back into training after getting in 2 lifts in the last 2 months due to work, and got a pretty nasty indoc by a training buddy...

Warmup:
slowish 1 mile run, interrupted halfway by stretching circuit

9 minute EMOM: 15 Airsquats 8 Burpee pullups 10 lunges per leg with 35# dumbbells

3 rounds: 12x pullup, 20x pushup. Was only able to get 10 pullups for last 2 rounds.

Workout:

Backsquat: 135x5, 185x5, 225x5, 245x5, 255x5, 275x5, 275x5, 285x5

4 rounds of: 95#x10 thrusters, 1.5minutes on rowing machine

4 rounds: 400m run, 20 strict pushups, 30 strict situps, 5 Man-Makers. This part absolutely kicked my ass.

Tanner

That part would kick my ass too. And the part before that, and the.....

Yesterday:
Deadlift
7x3- worked up to 405.. it was a struggle
Workout
15 min AMRAP
5 deadlifts @ 185
10 ball slams at 35#
15 wall balls
9 rds + 10 wall balls

Today
Hero Workout- GLEN.. so tough!

30 Clean & Jerk @ 135
1 mile run
10- 16' rope climbs
1 mile rune
100 burpees

38:58

Originally Posted by Nhunt46051

Today
Hero Workout- GLEN.. so tough!

30 Clean & Jerk @ 135
1 mile run
10- 16' rope climbs
1 mile rune
100 burpees

38:58

Ouch. Great time. I'd still be doing that one.

Not me... I'd have been crushed by the bar during the C&J part.

Originally Posted by pointer

Originally Posted by Nhunt46051

Today
Hero Workout- GLEN.. so tough!

30 Clean & Jerk @ 135
1 mile run
10- 16' rope climbs
1 mile rune
100 burpees

38:58

Ouch. Great time. I'd still be doing that one.

Demoralizing when your buddy does it in 29:59!!!!

Back squat
5x 185,225,255,275,295,315.. 335x3

Workout
15 min Amrap
10,8,6,4,2
Hang Clean 135,165,185,295
over the bar burpees
toes to bar
after you do 10,8,6,4,2 the weight increases
finished rd at 165, didn't get to 185

Warmup:
4mins:
3 American Swings - 35# dumbbell
6 box step overs - 20"
9 hollow rocks

Skill:
5min EMOM - 3 reps
DB snatches each arm - 55#

Workout:
Make 3 attempts at each of the following:
Max set of air squats.
Max set of left-arm dumbbell snatches 55#.
Max set of right-arm dumbbell snatches 55#.
Max set of hanging knee raises.
5 mins per movement

192 total reps

Yesterday:
Easy/slow 1.5mil jog with the dog. Then 3 200m "sprints" to finish.

Today
Warmup:
5min
4 high hang muscle snatch - 45#
8 front squats - 45#
12 sec plank
12 sec hollow rock

Burgener Warup with 45# bar

Skill:
GHD Situp progressions
6 min EMOM
Squat Clean
95#-115#-135#-155#-155#-175#

Workout:
5 reps squat clean - 135#
50 reps Roman chair situps
4 reps squat clean - 135#
40 reps Roman chair situps
3 reps squat clean - 135#
30 reps Roman chair situps
2 reps squat clean - 135#
20 reps Roman chair situps
1 reps squat clean - 135#
10 reps Roman chair situps

13:25

500m row
50 deadlifts @ 95
50 hang clean @ 95
50 front squats @ 95
50 push presses @ 95
500m row
16:22

Simple one today. Tracked heart rate makes a cool pattern.

Elliptical; manual setting; 56 minutes

level time
14 1 min
15 1 min
16 1 min
17 1 min
18 1 min
17 1 min
16 1 min
15 1 min

Repeat 7 times

Warmup:
5 min
front rack duck walk forwards
front rack duck walk backwards
PVC front squat 3 reps
PVC back squat 3 reps

Stretches

Skill:
Tempo Tabata
Odd - 20 sec air squat
Even - 20 sec goblet squat

Workout:
Front Squat
1-1-1-1-1-1-1-1-1-1
135-155-175-195-225-245-255-265-275-225

My wrist is still jacked up keeping me from getting into a good front rack with much weight...grrrrr

Warmup:
5min
1 burpee
1 pushup
1 jumping jack
1 cherry picker

PVC pipe stretches

Strength/Skill:
EMOM Bear Complex 6 min
45-75-105-135-165-165

Workout:
21-18-15-...
25# DB burpee, hang clean, thruster complex
jumping pullups

20:00. I timed out. Not a fun workout...

Other than whatever aerobic stimuli I got by being at 7500-9000 feet for 2 weeks and doing SOME tromping around, my damn foot and the weather have shut down my cardio stuff for the time being. Read this and it about made me puke. Keep it up guys, this is important life work!

The title is: This Is What Happens to Your Body When You Stop Exercising

http://time.com/4539338/exercise-workout-muscles-motivation/?xid=time_socialflow_facebook

little late to the party :), but am an avid trail runner (it hurts too much to run on pavement!)

good week for me, with 46 miles (9/0/9/4/0/18/6)- this is about 10-ish more miles than I usually see

I usually strength train twice a week (this week only once)- pretty low key and basic- bench, squat, overhead presses, dips, pullups and core work

one of my "runs" (read mostly hiking on the way up) this week was to the top of Elkhorn Peak- I have a large bag of little flags just for these occasions

Ran into an old friend hunting. Damn good athlete in his younger years and few could keep up with him thru his middle years while he mainly did cardio. Then he pretty much quit entirely. Successful individual, lived the good life. Now while not grossly overweight, soft and pudgy. Waist is probably pushing 40 inches at around 5'11".

Blew out a knee years ago, which didn't help and a heart valve went south a couple years ago. Drank too much, which may have been a contributing factor. Has the time to at least do something on a regular basis, but apparently doesn't or it's too late.

Don't quit guys, there is nothing to be gained from it.

warden- Very well done! I'm fat and therefore don't like to run, but admire those that do it in country like that!

Warmup:
5min - lunge tag

Banded Stretches

Strength-
Strict Press
4 sets of 5 with 55# dumbells in 6min

Workout:
Min 0-3
3 rounds
3 jumping pullups
6 pushups
9 air squats
Min 3-6
3 rounds
4 jumping pullups
8 pushups
12 air squats
Min 6-9
2 rounds
5 jumping pullups
10 pushups
15 air squats

186 total reps

this is far from my favorite workout, but I try and get one in a week ( which I did last night)- hill repeats

I have a nearby hill that climbs 1000' in .8 miles- it's brutal up AND down, but these have really paid off when tackling steep country

[Linked Image]

Warmup:
5 min
3 burpees
6 plate presses
9 Russian twists

Stretches

Skill/Strength:
Deficit pushups on paralletes
2 reps every 30sec for 10 min

Workout:
50 Box step ups - 24"
25 box handstand pushups
40 Box step ups - 24"
20 box handstand pushups
30 Box step ups - 24"
15 box handstand pushups
20 Box step ups - 24"
10 box handstand pushups
10 Box step ups - 24"
5 box handstand pushups

13:47

Warmup:
5 min
PVC Squat Therapy - 3 reps
PVC Pass throughs - 5 reps
PVC Snatch balance - 7 reps

stretches

Skill:
Overhead Squat
3-3-3
95-135-155

Workout:
Overhead Squat
3-3-3-3-3
155-175-185(f)-185-195(f)

Failures were due to form failing. Though 185 is a new 3 rep PR. I should have had 195. Failed on the 3rd rep when the bar got too far forward.

Skipped the gym this morning and took Hank for a jog and some leash/command work. Covered about 2mi in 27mins. He's faster at the sprint repeats than I.

Need to see if I can jog while toting a heeling stick...

had a pretty good week- 28 miles trail running (with 4-ish of those hill repeats- sore for 3 days

). 11ish miles yesterday elk hunting with close to 3000' gain; sadly no elk, but a great day out

I can definitely feel it today

That's badass, mtwarden!

27 mile ride, my cardio route. Was pleasantly surprised to find I hadn't backslid too much.

Guys: what's a good, yet mild hamstring strengthening exercise I can do with tools I probably have laying around the house?

if you have a band you can do standing hamstring curls; if you have a SO they can hold your ankles as you lean forward on your knees and pull back with your hams

Originally Posted by Jeff_O

That's badass, mtwarden!

27 mile ride, my cardio route. Was pleasantly surprised to find I hadn't backslid too much.

Guys: what's a good, yet mild hamstring strengthening exercise I can do with tools I probably have laying around the house?

Good mornings/straight legged deadlifts. Body weight is fine, just takes more reps.

Haven't posted in awhile but still been getting after it! yesterday did
Clean & Jerk
3 squat cleans + 1 jerk unbroken
worked up to 245

6rds
3 hang squat clean above knee @ 205
1 push press
3 hang squat clean below knee @ 205
1 push jerk
3 squat cleans @ 205
1 split jerk
after rd 3 i had to drop to 185 or i never would have finished

then
5rds of 3 min max calorie row, 2 min rest
averaged 53-62 cals

23 mile ride

Warden, pointer, thanks. Pretty sure I have a muscle imbalance in my left leg, between the quads on the one side and the hamstrings on the other with the knee as the pivot point. My quads get hammered pretty hard cycling but the hamstring doesn't, etc....Funny feeling.

I'm a bit skeeved about hamstring exercises as I've had my share of cramps.

Haven't posted in a while. Working dumbbells at home daily but not seeing much of the gym. I may get a kettlebell.

another pretty good week, strength trained Mon & Fri, ran 5-ish Tues & Wed, rested Thurs, ran a 15k trail race on Saturday (finished in the top third- a great finish for me!) and got in a relaxed 5-ish mile run in yesterday

about 25 miles total with quite a bit of elevation

Warmup:
5min AMRAP
3 jumps to target
6 Ring dips
9 Med Ball cleans

Banded stretches

Skill:
Muscle Up progressions

Workout:
21-15-9
Hang Power Clean 135#

18-12-6
Ring rows/ring dips - 2 reps then switch (muscle up sub)

10:13

I bought a kettlebell.Just did my kettlebell swings. Man what a workout that is!

I ate 1/3 of a carton of ice cream last night!

Originally Posted by Jeff_O

I ate 1/3 of a carton of ice cream last night!

with that 22 mile run it shouldn't matter

Originally Posted by Jeff_O

That's badass, mtwarden!

27 mile ride, my cardio route. Was pleasantly surprised to find I hadn't backslid too much.

Guys: what's a good, yet mild hamstring strengthening exercise I can do with tools I probably have laying around the house?

I'm there too (slight imbalance). I'm adding deadlifts. Since I don't like them I rarely do them but need to. As a last resort I may go to leg curls, but deads are better for you.

Took Hank for an almost 2mi jog this morning so I could get my vote in and to work in a reasonable amount of time. He was less tired than I was.

Warmup:
800m Run
Box Step ups
Russion Step ups
elevated hip thrusts
Stretches

Skill:
Resistance sprints
banded squat exercises

Workout:
10 min AMRAP
10 air squats
100m Run

10 rounds.

got surprised on my run yesterday evening, the last 15 minutes were in almost total darkness- headlamp is now in the truck!

Went for a short hike this morning then did some shooting in celebration of Hillary losing.

Fighting a cold.... dragged the achy bag o' bones out for 24-mile ride just now. Ice cream karma and all.

Warmup:
PVC jerk progressions
Stretches

Skill:
3 rounds
3 DB push presses - 55#
6 box jumps - 24"

Workout:
Push Jerk
3-3-3-3-3-3-3
135-155-1751-185-195-205(f)-205(f). I got through 2 at 205, but felt a twinge where I shouldn't so dropped it. grrrr... Still a new pr.

Any PR is a good day! Congrats.

Originally Posted by Jeff_O

Any PR is a good day! Congrats.

agreed- nice work

30-mile ride with a buddy. It wasn't a brutal route but had some good climbs (good = very stimulating aerobically).

I just got back from a 13-ish hour, 14-ish mile elk hunt- gain was close to 3000'- I'm thoroughly beaten down AND never saw a elk (the weather isn't helping- sunny and temps into the 50's)

still beats the [bleep] of out of work any day

here's my weekly check in

Mon- strength training
Tues- 5.5 mile trail run
Wed- 5.5 mile trail run
Thurs- strength training (all body weight stuff)
Fri- elk hunting 14.5 miles
Sat- evening elk hunt 6.5 miles
Sun- elk hunting 13 miles

lots and lots of vertical this week and I can feel it!

my little jaunt yesterday, still no elk

[Linked Image]

Those are some pretty good elk jaunts! The elk gods have got to reward that effort one of these days...

Tanner

Mtwarden-

iPhone? What app is that?

Tanner- I sure hope so

MadMooner- yes iphone, the app is Gaiagps- its the reason I finally went to a smart phone, full GPS capabilities- you simply decide on the scale of the topo map (I use 24k:1) and then how much area- name it, save it and if that's the area you're going to hunt, load it into the main map. No cell phone reception required- it's all satellite. You can get a pin point of where you are at, or do a track. With the track your get all the stats, like above.

I can track a full day and still have 50% battery life remaining. Phone needs to be in airplane mode-all cell and wifi shut off. For multi day trips, I don't use the tracking feature (just the pinpoint feature) and I can get 3-4 days of use (that usually includes lots of map looking and photos)

It's the best $20 I've ever spent:)

Thanks mt.

Look like a pretty cool app!

26 mile climbing ride. Think ~ 2 hours of sprint intervals. Good ride.

had a good week last week, only ran one day (6 miles), but hunted elk for four days and racked up 56 miles and nearly 10,000' of gain- no elk harvested, but thoroughly enjoyed my long days in the mountains!

23 mile ride

That's the best kind of workout, mtwarden!

Hey, you slack [bleep] stop working out or something?!

3-mile walk, which is obviously nothing, however it's a bit of a milestone as my PF has finally gotten better enough to get walking/hiking again. So... it's a start.

My wife did Crossfit today and I'm hoping to do a deep core workout with an aerobic component with her tonight.

whoops! not slacking, forgetting to post

the week after hunting season (11/28-12/4) looked like this
Monday- 5.5 miles trail running
Tuesday- 5 miles hill repeats
Wed- 3.5 miles trail running
Thurs- strength training
Friday- nothing
Sat- 5 miles trail running
Sun- 11 miles trail running

I'll post up tomorrow this weeks, hoping to get in a long snowshoe or ski outing tomorrow

here's this week- cold snap so some of my running was done on a treadmill

Monday- 5 miles trail running
Tuesday- strength training
Wed- 5.5 miles treadmill
Thurs- 4.5 miles hills on treadmill
Fri-strength training
Sat- 11.5 miles trail running (w/ about 4" of snow which made it tough!)
Sun- 10.5 miles snowshoeing in the Elkhorns

pretty good week

Dang MTWarden your putting in the miles!

I intend to hunt elk next year and have been attempting to get my cardio up and shave some fat. Just finished today's workout. Sprint on the treadmill for two minutes. Then five pull ups and five power thrusters with 115 lbs. Repeat for a total of ten rounds.

this last week pretty much sucked, we barely got above 0 most days (with several where we didn't)- so almost all miles were on the treadmill

Monday- strength train
Tues- 5.5 miles treadmill
Wed- 4.5 miles treadmill
Thurs- 5.5 miles treadmill
Friday- strength train
Sat- 10.5 miles treadmill
Sun- 5.5 miles on running snowshoes AND a foot plus of snow! This was a tough run

[Linked Image]

my week; lower mileage week, but at least they were all outside

Monday- strength train
Tuesday-5.5 miles on running snowshoes- tough workout!
Wed- 5 miles- picked packed down trails and ran in microspikes
Thurs- 5 miles w/ microspikes
Friday- strength train; haven't done this in awhile- 20 sets of 20 pushups, 20 situps, 5 pullups- 35 minutes, this is an ass kicker (still a little sore!)
Sat- 4.5 miles on microspikes in a snowstorm
Christmas- eat, drink and generally just be merry!

[Linked Image]

Wife and I have been running through the 5x5 Stronglifts app on your phones in the garage. Pretty good, IMO and the app tells you what to do. It's squats, bench, press, back row, and dead lifts. Wife is getting rather obsessed with it, and it's her first experience doing barbell work. Now apparently we need a better squat rack for the garage.

I like the 5x5- everything is big compound lifts; nice and simple

I'm doing a very similar strength train regime w/ the 3x5 workout

We are both doing a 1/2 marathon in May, so we'll see how that works with the 5x5.

I run 4-5 times a week, so I've never been able to do a "official" 5x5 or 3x5 routine, but still incorporate the lifts and concepts into twice a week.

I wish years ago I would have been introduced to the 5x5 (3x5) system instead of monkeying around with a bunch of other stuff that wasn't nearly as productive

Haven't signed in much lately, but still at it.

Today:

30min jog on the treadmil, then

5 sets of:

Bench: 105lbs x 15-20

Kettlebell squats: 30lbs x 20

18in box step ups--15lbs in each hand x 10 each leg

20push-ups

5-6 chin-ups

repeat x 5: 3min or so break between sets. Huffed around in some circles, catching my breath.

Finished up with 20min on the elliptical

HR stayed in the 150 plus a little range for most of the time.

Currently into a modification of the 5x5.

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

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

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

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

figured we better start a 2017 thread, so......

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