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Joined: Oct 2004
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I'm 60 and overweight, so I started going to the gym Jan 1, Three days a week.
Squats
bench press
bent over rows
overhead press
deadlifts
calf raises
lat pulls

I do 3 sets of each, trying to get 8-12 reps to failure, try to rest about 60 seconds between each set, I am on a serious to me diet, very low carbs, eating clean. Damn this is hard. Will start some cardio later.


futuaris nisi irrisus ridebis
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Haven't missed a day yet this year. Just did an hour on the spin bike, with 30" of that as intervals.

I can't wait for the new bike to arrive.

Joined: Feb 2014
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Originally Posted by Coyotejunki
I'm 60 and overweight, so I started going to the gym Jan 1, Three days a week.
Squats
bench press
bent over rows
overhead press
deadlifts
calf raises
lat pulls

I do 3 sets of each, trying to get 8-12 reps to failure, try to rest about 60 seconds between each set, I am on a serious to me diet, very low carbs, eating clean. Damn this is hard. Will start some cardio later.


Go get ‘em Coyote!! You got this!

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Originally Posted by mtwarden
I broke through the 100 mile mark yesterday, only 1916 miles to go laugh

[Linked Image from imgur.com]



Great pic!!

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Originally Posted by Coyotejunki
I'm 60 and overweight, so I started going to the gym Jan 1, Three days a week.
Squats
bench press
bent over rows
overhead press
deadlifts
calf raises
lat pulls

I do 3 sets of each, trying to get 8-12 reps to failure, try to rest about 60 seconds between each set, I am on a serious to me diet, very low carbs, eating clean. Damn this is hard. Will start some cardio later.



That clean eating stuff is for real. We thought we would miss the junk carbs but not so. We still have high quality carbs and don’t deprive ourselves of the fun stuff every now and then but I feel better at 41 than I did at 25. Way to go Coyote!!


Government is like a baby: An alimentary canal with a big appetite at one end and no sense of responsibility at the other. - Ronald Reagan

For why should my freedom be judged by another man's conscience? - 1 Corinthians 10:29
IC-A B3

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Got 4 miles at an 8:35 pace this afternoon. Had scheduled 6 for my long run but time constraints prevented that. Daughter rode her bike with me for part of my run.


Government is like a baby: An alimentary canal with a big appetite at one end and no sense of responsibility at the other. - Ronald Reagan

For why should my freedom be judged by another man's conscience? - 1 Corinthians 10:29
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I dropped 10 lbs that I packed on over the holidays eating all the junk we're not supposed too, but now I am stuck, hoping this will break and start losing soon. Chipping away at the mountain. LOL


futuaris nisi irrisus ridebis
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I’m trying to do weights, taking it slow, can see a difference in 3 weeks, don’t want to sit and waste away since I retired.

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.5 Mile warm up in 4mins.

4 sets of 20 push-ups, 20 air squats, 10 pull-ups, completed as quickly as possible.

1 mile run, 8 min pace. 10min easy on the stationary bike.

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I am shooting for a 100 miles this month. Poured concrete yesterday, no PT time. Am suited up this AM ready to go.

IC-B B4

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Originally Posted by hanco
I’m trying to do weights, taking it slow, can see a difference in 3 weeks, don’t want to sit and waste away since I retired.


That’s sorta where I’m at too. Trying to figure out a solid plan now that my body isn’t so busy anymore.

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Barbell flat bench press 3x10
Incline DB bench 3x10
Push-ups 3x10

20mins stairmaster with 10mins of 1min on/off at the end.

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Run log update:

Week 4 (Jan 23-29): 9.2

2022 Total: 38.7 / 4 ( 9.68 / Wk)

Not my best week but tomorrow is nice and sunny and 6 miles should give me a good start to the week.

Got in two strength days as well.


Government is like a baby: An alimentary canal with a big appetite at one end and no sense of responsibility at the other. - Ronald Reagan

For why should my freedom be judged by another man's conscience? - 1 Corinthians 10:29
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Finally got back on the dreadmill this week after a few weeks of the crud. 4 slow short runs with stretching and 30 good form pushups for warmup. Youngest son finally got on the mill too (been pestering him to do so in prep for winter league indoor soccer) and he want to start lifting. Plan to hit the gym tomorrow.


"There is no excellance in Archery without great labor".
Maurice Thompson 1879

Nothing clears a troubled mind better than shooting a bow.
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Holy crap, the new bike has an app. Did a 1 hour intervals workout and my legs are jello.

It is nice having data now. HR and cadence don't lie.

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5 miles yesterday and today around the neighborhood!


Experience is what you get, when you don't get what you want!
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Originally Posted by goalie
Holy crap, the new bike has an app. Did a 1 hour intervals workout and my legs are jello.

It is nice having data now. HR and cadence don't lie.


Exactly. I shoot for 130 HR for an hour every day. That and limiting my carbs and I've lost about 60 pounds.


""Mute the Greeniacs. Open the pipeline. Bury the Russians." - JPR - 2022
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I wear a heart belt at the gym, it’s kinda cool to watch the calories burn.

A couple of things I learned:
1 the stair master sucks, but burns a lot of calories
2. Weights burn a lot of calories in a short time.

I usually start on a treadmill, 8% incline at 3.7-4 mph for a 5-10 minutes. Usually 10 minutes, some days I a little less.

Then it’s total body work out. My energy levels have went up, that and I started eating more protein and less carbs.

Joined: Oct 2016
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Had a good January with 155 miles on the trails (23 of those with backcountry skis). Not keeping track of elevation this year, but in the 35,000' range.

Definitely on track for 2022 miles. Have some bigger trips in the works, so they'll give me some breathing room too.

Hit my strength training sessions twice a week. Deadlift/squats/bench.overhead press- all up. Sticking with Wendler's 5/3/1 as it works for me.

[Linked Image from imgur.com]

[Linked Image from imgur.com]

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MTWarden - Curious - is your dog a Queensland or Catahoula?

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