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Originally Posted by Jeff_O
Kinda funny... we are taking out some cross-fencing on the prop since we don't have goats or kids (human kids) around anymore... so I was pulling up round treated posts I put in 20 years ago... very much of a squat and was hard... but what's funny is the water table on our property this time of year.

Dying of thirst is a very unlikely end around here come the apocalypse!

[Linked Image]

2' deep hole, water level is about halfway down in there.

The pseudo-squats got my heart rate up! I see what you guys mean about the aerobic component.


Jeff: You have POST combat trauma .. go see a specialist and have some weed..

BP-B2

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6.5 miles in the mountains; gives me 40 miles for the week and 10,000' of gain- that's a pretty good week smile

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Originally Posted by mtwarden
6.5 miles in the mountains; gives me 40 miles for the week and 10,000' of gain- that's a pretty good week smile


[bleep] yes it is! You da man.

Are you training for anything in particular?


The CENTER will hold.

Reality, Patriotism,Trump: you can only pick two

FÜCK PUTIN!
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Originally Posted by Jeff_O
Originally Posted by mtwarden
6.5 miles in the mountains; gives me 40 miles for the week and 10,000' of gain- that's a pretty good week smile


[bleep] yes it is! You da man.

Are you training for anything in particular?


thank you Sir smile

I am- at the end of May I'm doing the Bob Marshall Wilderness Open, this will be my third year. It's a full traverse of the Bob Marshall (along with the Scapegoat and Great Bear Wildernesses), each year the starting point and finishing point changes, how you get to the finish is up to you- no set route. It's challenging country made more challenging in May due to snow, swollen river and creeks, sketchy weather and blow down (trail crews don't start until mid June).

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That's impressive. Let us know how it goes.


laissez les bons temps rouler
IC B2

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Upper Body

DB floor presses 5setsX 95lbsX 10 reps
DB Incline Presses 5 sets X95lbs X 8 reps
5 sets of Kettlebell front swingsX 30 reps
5 sets of 15lb medicine ball slams X 50 reps
5 sets of upright rows x 80lbs X 10 reps

Bench Press
1 set of 225lbs x 20 reps
1 set of 225lbs X 10 reps
2 set of 275lbs X 10 reps
1 set of 315lbs X 5 reps
1 set of 335lbs X 3 reps

5 sets of narrow grip latpulldown 200lbs X 10 reps
5 sets of rope cable tricep extensions X 200lbs? X 10 reps
5 sets of hammer strength Preacher curls 135lbs X 10 reps
5 sets of hammer strength tricep bench presses at 180lbs X 10 reps

8 sets of 200 m C2 sprints x under 40 seconds(1:45/500m split)

30 min of bike at 120 hrt.



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Elliptical 25miin

4x5: Squats-incline BP-Dead lift-DB curls.

4x25 roll outs.

Work shortens the workout.


laissez les bons temps rouler
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Walked 5 miles yesterday, cardio today. Stairs and bike.



A wise man is frequently humbled.

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Back
getting stronger

5 500 m intervals on C2

30 min on Stairclimber.

My former student who is a true freshman led her Oregon Ducks past Duke to the sweet sixteen.

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Ruthy! Good job, teach! smile

GO DUCKS!


The CENTER will hold.

Reality, Patriotism,Trump: you can only pick two

FÜCK PUTIN!
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strength training yesterday evening

warmup
squats 3x5
bench 3x5
overhead press 3x5
dips (weighted) 3x15
pullups 3x11
core

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4.5 miles on the trails with some strides thrown in for good measure- weather is perfect for running, temps in the low 50's with little to no wind

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Legs

Squats
1setX 20reps X 275lbs
3 sets X 10 reps X 315lbs
2 sets of 5 reps of 365lbs
1 Set of 4 reps X 405lbs

Leg Press Machine
3 sets (8 plates, 10 plates, 12 plates?) not much but it felt good.

bicep curls 5 sets of 10 reps X 60lbs

Close grip incline press (triceps)
4 sets 135, 2-185, 1-215lbsX 10 reps

Intervals on C2 4 times X 1:50 X 500M 4 times X :42 X 200M

30 m bicycle above 70 RPM.

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Elliptical: 10min

4x5: Squats-Standing Press-BP

Kettle Bell Squats: 40lbs 2x16
Rollouts: 3x25

15x40 yard sprints:


laissez les bons temps rouler
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Originally Posted by battue


15x40 yard sprints:


Ouch!!!!

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Sprint 40--walk 40. Yea, and I know I did it. grin

Last edited by battue; 03/22/17.

laissez les bons temps rouler
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I started running late in life (50's), but quickly became hooked; I thought it would be a good idea to start throwing in a mix of sprints (along with some distance running). I mixed up some 100's, 200's and 400's starting slow and gradually working my way up, or so I thought. On my third or fourth sprint session I did my normal warm up and started into the mixed sprints. I felt particularly good and on about my fourth go I felt like a kid and just started flying, just short of the finish BANG, felt like I got shot in the leg. I tried walking it off hoping it was something minor- a couple of days later (with no running) my wife points out that I have a long bruise on the inside of my thigh- pulled a groin muscle so bad it was bleeding internally. That marked the end of my short sprinting career laugh

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The first couple was warm ups, then hard for 4-5. Slowed down for a couple, then another couple hard. Right around 12 or so, I could feel my groin going weak. The last ones were 3/4 throttle.

Hamstrings are a little tight. Well, a lot tight.




laissez les bons temps rouler
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Ahhh- the closest I do to sprints now are "strides"- 8-10 speed ups (not all out sprints) for 20 seconds and then 40 seconds back to normal pace, repeat. I'll do these once, maybe twice a week and always towards the end of my run. They seem to help as I keep track of all the different loops I do and the times are shrinking slightly

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been there before. Now 3/4 quarter speed

as my friend who is ex spec ops said "When you get older your muscle and tendons are like rotten bungee cords."

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