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strength training this evening

warmup
squats 3x5
bench 3x5
o press 3x5
dips 3x30
pullups 3x12
core

17 kayaks moved across the store from one fixture to another. Four of them were two seaters. Kids these days are too lazy. So it was about like doing farmer john walk with weird awkward objects for about an hour. The young store manager thought it looked easy but when he tried to pick up one of the ocean kayaks, that wasn't even heavy, he soon called one of the other managers to help him.

Got the Flu. Achy all over today. Still went to the gym.
Worked Chest.
Just did light cardio on bike (30min)
Going to sleep early.

In the throes of my annual spring physical beatdown... haha... dug a French drain ditch today (clay soil still wet; gotta get digging done before July or its hellish) and started getting my firewood in for winter '18... also did some concrete work... some back spasms tonight but that's normal for a ditch diggin' day.

The firewood is a big deal. Approx 4 cords a year, going on 26 years now. I hand-split everything with a maul. Love it. Anyway guys, staying busy, just not in a gym. VERY IMPRESSED with the workouts you guys have been posting!!

Continued on with the kettlebell work today.

-KB swings (one hand) 10x15
-turkish get ups x16 (8 each side)
-goblet squats 3x10

all KB work was with the 24kg rather than the 32kg as my injury was a bit tight the past few days. Glad I did it, had a solid workout with no issues.

Went and did a bit of strength:
-pullups 5x6
-dips 5x8
-push ups 5x10
-pistol squats 3x3 (each side) those are hard, I need to work on it.

Yesterday:

Treadmill intervals: 25 min

Quick 3x5: BP-Squats-Standing Press
BW Squats 40
Quick PU sets: 4x10
Dips:2x10
Standing machine curls: 2x15
Romanian squats 3x10


Shotgun:250 shells. Neck is a little tight

Did the pheasant circuit with Toby yesterday, he flushed a couple he had to chase a few hundred yards. Pretty good for a one-eyed 11 year-old dog. Plus, he insists I bring a few pale ales in the fanny pack, that's what I call a good dog.

Nice. My Lucy would've gone bird hunting from her deathbed... she was flat obsessed... but I had to shut her down around Toby's age due to physical decline. That sort of thing would just wipe her out completely physically- she had some bad arthritis the last couple years. She was a very physical dog and paid the price late in life.

Anyway.... GO TOBY!

He'll probably outlast me......

two mile hike with my grandkids on Saturday

12 mile run today- I've run this out and back route 32 times previously over the last three years and beat my fastest time by two minutes today

Dug a [bleep] deep trench

Dug a [bleep] big hole

Shoveled a yard of gravel from my truck into said trench and hole

-30 minutes of jumprope with weighted ropes (brutal)
-6 mile run (very easy) ~ 45 minutes.

Took a big rubber band and threw it on the pull up bar and practiced one hand pull-ups for a bit.

I can do a few with the band bur I think that band is giving me like 30+ lbs of help.

You got me to hit the jump rope. Been years and it is now definitely a HIIT workout.

500 jumps took around 17minutes

Variety of weights: Curl sets, light BP sets, 60BW Squats, leg machine press, seated press.

200 more jumps with the rope. Started getting it and knocked them out pretty quick.

Elliptical: 23 minutes.

Hope to get a 3mile hike in with the Dogs later.

Nice!!!!

I got into jump rope while working overseas, in Asia often the air pollution is bad and there's so many people around that running just isn't an option.

For a long time I just did it as a warm up or a finisher tommy lifting but I ended up getting a crossrope weighted set and man that thing is brutal, the bang for the buck with thosenthings is unbelievable.

Now I donit 3-4 times a week, I like it because I can donit outside when it's nice, inside of the weather is bad and I can take it when I travel. L

body weight strength training this evening

15 sets of
20 pushups
20 situps
20 squats
6 pullups

Legs

Squats-7 sets 2X10X275, 2X10X335, 2X5X375, 1X3X405.

Duck Squats(put 110 on back on neck and do 15 reps)X5
Hack SquatsX5

2000m on C2 Intervals

30 min of stairmaster

5-ish miles on the trails- beautiful afternoon, highs in the mid 50's with just a light wind- perfect!!!!

Quick before the gym closed:

Elliptical 15min

Jump rope 20min

Lat pull downs, BB curls, Seated press, roll outs.

-25 mins weighted jumprope
-hill sprints ~ 30m x10 STEEP

-chin ups 3x10
-push ups 5x10
-pistol squats 3x3 (each side)

Back

DL-225(20reps)X2,315(10reps)X2,405(3reps)X2,455(1rep)X1, 465(1rep)X1
stretched out terres major. Gotta back off a bit. Not major but I am not bomb proof anymore. It is seven weeks since I restarted lifting after a 6 year hiatus so gains are probably going start being slower so I should be careful.
latpulldownsX5
hammer strength curlsX5
jailhouse X 5
Cable FlysX5

3000 m of variations Intervals on C2
30 min Bike