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.
I'm only able to do cardio still. I have lost 30 pounds mainly because I'mnot allowed to eat anything good. And of course I'm losing muscle too due to not lifting for two months.
I'm only able to do cardio still. I have lost 30 pounds mainly because I'mnot allowed to eat anything good. And of course I'm losing muscle too due to not lifting for two months.
Few good Amish homecooked's and a run or 2 hooked to a sulky will fix you right up.
I'm still doing the gym 4-5 days during the week and walking on the weekends. The gym sure gets old though, what with all the 20-something women ogling me.
25 mins on treadmill, 8-10 incline pushup X 3 sets Decline crunches x 3 sets lunges x 3 sets decline bench press x 3 sets......getting back in the swing after the holidays....
My workout today was elliptical changing difficulty levels every minute. Level 15; 16; 17; 16; 15; 16; 17; 16; 15 until my 60 minutes of fun were up. It makes really cool oscillations in the recording of my heart rate.
I'll be training a group from work to run a Spartan race in August; 8-10 miles and ~25 obstacles. It should be interesting because some of them are below average in their current level of fitness. I'll have to gut it out until my shoulder heals completely but I'm looking forward to the race.
Started back on the SS program 12/17 (substantial deload to start) with treadmill runs on some of the off days. Did some snowshoeing on the weekends. I hope to pick up the runs as I get back into the groove.
Brisk walk with the dogs for 3 miles. Breakfast. Five minutes up and down the stairs as fast as I could then straight into a ten rep set of overhead press with 100 lbs, ten rep set of squats with 205 lbs, and ten pull ups. Back to the stairs and repeat for four complete rounds. Now I'm wearing my eyes out staring at draw stats for WY elk. Every time I look at my topo maps I tell myself I need to do more cardio!
Got back from fishing trip last night and did 5x5. Bench, squat, and overhead press. Going to do a little interval training today. WX will keep me tied up until next thurs, so need to burn off a little holiday fat. Strict paleo right now.
my strength training is going to be on halt for a bit- slipped on ice this morning (legs out from under me) and a BIG slam onto my shoulder/head/tailbone- head and tailbone are a little sore but OK- shoulder is messes up pretty bad
To you first and then will comment to the peanut gallery.
Same as what I picked up in reading. Guy said no need to rush if you are into it for at least 12 weeks. Deadlifts he only wants you to do 1x5 on any set.
Once you are at 5 reps on each set you add 2.5kg to the bar. With deadlifts, its add 5Kg (10lbs) per workout, put only do a 1x5 until you hit 220lbs. Then add 5lbs to the bar once you can push thru 5reps. I've done 200, but not sure how the back will take much more. Will see.
Understand completely.... "Gather the gallery"....You go for quantity and gathering. I prefer selective picking.
Often wondered tho about the glute thing you have going on. You like just rubbing glutes together? Nothing wrong with it, just different. Similar to spooning, I guess.
it's a strength training regime that concentrates on large compound lifts- squats, bench, overhead press, rows and deadlifts (with some body weight exercises thrown in- core, pull/chin ups and dips) with 5 sets of 5 reps
you start out at low weights and very incrementally you add weight after successfully completing 5 sets of 5 reps
compound lifts hit multiple muscle groups and with the lower weights you learn good form and balance, the incremental buildup will definitely build strength
I would recommend to anyone- experienced or not, to give it a whirl
also look at the 3x5 regime as well- same focus on compound lifts with incremental increases
Often wondered tho about the glute thing you have going on.
Beats me. I just start doing my reps and next thing I know, there's a bunch of 20-something women in skimpy outfits standing behind me ogling the glutes.
And lately, there's been a couple of women your age ogling too. Which is creepy.
For myself, the large compound lifts have been the best thing I've found.
3 years ago, at 69 ran a half with no training. Ended up tearing a glute-damn, I hate to say that :)-and messing up a vertebra. Ended up at the ortho and they gave me their routine PE. Limped around for over a year and didn't get better. Finally said, screw it lets break something and they will get serious about finding out what is going on. Started doing deadlifts, squats, overheads, etc. and in about 6 months most of the problem went away. It's never going to be completely fixed, but without the large compounds to add strength and stability, it never would have improved enough to get around as I like.
boy do our weathermen SUCK! was supposed to be in the mid to upper teens so thought I might finally get a trail run in- at noon it was still -6, WTF? a two year old could forecast better these bastards
8 miles on the treadmill
tomorrow it's supposed to be in the mid 20's, which translates to we might break 0
Last Friday some friends wanted to snowshoe to a yurt, 3.8 miles, ~2100 vert feet with a few feet of fresh untracked powder, and they were kind enough to let me break trail. It was -24F when we left my truck and it took over 8 hours to get there. I was really happy when I saw the bump in the snow that turned into a buried yurt.
If you're talking to me, I have a dedicated pair of running snowshoes- Atlas Race- got them of STP a couple of years ago less than half price. If the trail is even semi packed I can actually run with them, if I'm having to break trail it's slower.
For the mountains I use MSR Lightnings (w/ spare tails for powder)
I've been keeping up with the Battue's but not posting much. Did lower body today, box jumps, squat machines (Hack squat and back squat) hamstring, glutes, calf raises, leg raises, balance stuff on bosu ball, and so on and so forth.
I did hit a milestone today though. Been getting a tweak in the hamstring with the heavier weights on the back squat. Normally, when I feel it coming on my solution is to put on another plate or two and tweak it some more, but better.
The milestone was, when I felt it coming on, I said screw it, unloaded the plates, and quit.
So that's you with the gray stubble beard in the bathtub holding hands. Cute....
No, that's me with my rock & roll band. Except we can never finish a song because every time we start to play, a Viagra commercial breaks out. Then the girls start pinching my glutes. And it's all downhill from there.
I decided to give my shoulder a little try- we have one of those all in one Nordic Track weight machine at work- I put on some obscenely low weight and did 3 sets of 20 chest presses and lat pulldowns to the front- didn't seem to hurt my shoulder (but hurt it later by trying to press off with right arm playing with the dog )
still single digits here- 4 miles of "hills" on the treadmill
Oh yea, the bathtub "Sonny and Cher" of the Cialis generation. You got it going on. You are soooooo groovy. "And the beat goes on."
Sonny and Cher, who's that, you old goat.
And to clarify, when I said "viagra mailers" I was talking about you, not me. I don't get mine in the mail, I get 'em direct from Rush Limbaugh's pharmacist along with my Percocets.
Upper body today. The chicks couldn't stop gawking.
Ok, question. While not a serious BP hunter, I do use one loaded up with flats of shotgun shells to hike with. Since I don't run that much any more I find it great cardio and obviously good for the legs along with being a calorie burner.
Problem is my right hip and down the top of that thigh hurts almost all the time and if I unhook the waist belt it mostly goes away. Have a sleeping bag in the bottom, so the weight is on the top. Bag is a Mystery Ranch and I can't tighten the load lifters any further to draw it closer to my back.
Also if I leave the right shoulder strap longer than the left it is not much of a problem. Also do the squats, deadlifts, etc and feel little after effect in the right hip. In fact most of the discomfort with those exercises are located in the left thigh which I tore years ago.
I deeply apologize for the Sonny and Cher reference. From pics I was sure. Goes to show ya, you can't judge a book by, etc, etc...
I know who Sonny and Cher are (or were in Sonny's case), you old goat. Used to watch 'em on the Smothers Brothers (google it Tanner). I just love to call you an old goat.
My recommendation for what ails you has naught to do with the pack. How are you fixed for hip, hamstring, and lower back stretches? Especially the hip flexors? How about foam rollers and stretching for the IT band?
I've had similar problems in the past and it always comes down to being too tight in certain places. Especially for guys who do resistance training, that will tighten you up.
Find a good DPT, and have her put you on the table and see where you're tight. Chances are, even if you stretch 90% of what you need to stretch religiously, you're missing 10% somewhere and she'll find it.
Stretch, have foam rollers and the stick. Use all fairly often. I'm to the point that it's not much more than a bumpy glide path to touchdown.
Guy comes walking over to me in the Gym last week. Turns out he is going to hit 50 soon. I see he has a reason and make eye contact. He stops and tells me I'm an inspiration. I know where he is going and say, you are saying I'm old. "Ah, Ah, Ah" he goes. I laugh and tell him don't quit, there is no game in it.
An "Inspirational Old Goat." Who woulda ever thunk?
Smothers Brothers? Wasn't that some kind of old time cough drop?
35 miles of running in thus far in Jan. I plan to start working in some bike stuff, and some incline treadmill. It is always hot as two mice getting freaky in a wool sock here...I have to get my workouts in before the sun comes up. Once I get back Stateside, I will start again with picking heavy objects up and putting them back down again.
I am just glad my hip feels normal-ish after having it rebuilt a couple years ago....finally!
if you see on the news a weatherman in Montana meets with foul play, I want you to know I had nothing to do with it
our "significant improvement" starting yesterday was -12 with a high of 6; this morning we started out at -13, for some reason I'm not buying the "significant improvement" spiel
Went through a hiit program I came up with. 45 seconds high intensity, 15 seconds rest. Have an app on my phone to time it and let me know when to change. 10 exercises, ran though it 2x. Pretty good burn for a 20 minute deal.
well I said screw it and ran outside today (got up to a balmy 9)- getting sick of the treadmill; very tough 7-ish miles- I didn't bring my running snowshoes and should have
Did lower body/core yesterday. Warm-up on bike, goblet squats with kettle bells, 5 sets worked up to 40 Kg., hamsting curls, glute kick-backs, calf raises, three kinds of leg lifts on the Roman chair, balance stuff on the BOSU, and finished up with back squat machine.
Then three miles in the snow with a crazy mutt chasing pheasants.
Still nursing a injured right shoulder; used the weight machine at work with light weight for chest presses and lay pulldowns, 3x20. It definitely feels better than two weeks ago, but it's a slow healing injury to be sure
+2, he'll of a scar Ted. I did UB on Monday, traveled to Louisville yesterday, and drank too much Woodford Reserve last night. It's the Battue Regimen.
In October of 2015 I was helping a friend fill his Colorado moose tag near Montezuma. We were camped just below the tree line. On day six I woke up in the night with no pain but breathing rapidly and in a bit of a panic. I blamed it on altitude and/or propane heat.
One month later I was in middle Colorado hunting elk at about 9k and the same thing happened....I chalked it off as altitude sickness.
This past fall 2016 I was to return to Colorado two times. One to hunt Antelope in October the other would be a 3rd season hunt for mule deer. I talked to my family practitioner about my two incidences in 2015 and he prescribed Diomox.....no problems ever occurred out west this fall with a total of 14 days spent in Colorado.
One month later December 14th I was awakened from my sleep with shallow breathing and a flutering irregular heartbeat....Missouri elevation so altitude sickness it is not.
A trip to the ER and a follow up visit to a Cardiologist would follow in the next 2 days.
The Angio-plasti and Cat-scan was just for more detailed pictures to allow the surgeon to study my Aorta and order the correct synthetic prosthetic graft.
20 days from waking up with symptoms in Missouri to open heart surgery at St Francois Medical Center in Cape Girardeau Missouri by Dr Jones.
He cut out my badly expanded aorta and he replaced it with the synthetic graft.
8 to 10 weeks from now I hope to return to normal life.
Got my new squat cage off the barge yesterday and bolted it together, as well as a bench rated to 1k lbs. Old one was getting a bit wobbly. Squats, bench, and row 5x5 yesterday. Need more calories and nutrients as I get higher up in weight.
You think it is me doing all this 3 and 4x crap? A happy Dog has a purpose. You may think it is awesome, but it is nothing more than me doing my part to keep them happy.
They also do windows. Not that well I admit, but I have always admired effort, so I don't come down on them all that hard. A little, but not much.
Addition: They also have a problem with that bosu ball, but it is fun to watch them try. Think perhaps you could video yourself and post it up here? I could let them watch and get a handle on proper technique.
Thanks, I will and the Dogs will feel more comfortable knowing others of their kind are doing the same. Appreciate the quick response, knew I could count on you.
3 mile hike with ~ 50 lb load. Foot felt good. Got a trainer for my bike (weather has been abysmal) but have not yet hooked myself up to the hamster wheel with any seriousness.
Cyn wants to get a gym membership. I'm game. Now that the house is done-ish I could really benefit from some lifting.
well the plan was for a long run today, but we didn't make it out the single digits until close to noon; soooo.. got 6.5 miles in this afternoon (warmed to near 20)
plan on a long run tomorrow, we'll see if the weather cooperates
It's been a tough winter for outside exercise here... however... there's a really nice patch of weather arriving Tuesday and it'll be GAME ON!
I'm gonna be suffering on my tough hill climbs but that's ok. My riding buddy has some sort of auto-immune bursal sac attack thing going on in his body so it's my job to rally his sorry ass out of the "I can't do it" funk he's in and get him out there suffering with me <g>.
Looks like we are joining the local gym so I'll be lifting soon. Will be pretty pathetic at first I suspect, but, I saw how much it helped my elk huntin buddy Jerry in his 60's when he was lifting.
went to the gym and found out my shoulder still has a ways to go
put 135 on the bench to warm up and could feel it my shoulder- more so racking and unracking vs pressing; deadlifts were a no go, didn't even try overhead presses
I could use the Hammer Strength chest machine, I could do pullups w/ grips facing and chinups- regular pullups were a no go
I could do all of my core stuff and surprisingly I could do dips
I'm just going to have to pick and choose for awhile
5.4 miles in the snow, even though it's mostly packed- you definitely get more of a workout in the snow, also really good at strengthening ankles (and also possibly breaking one :D)
He was here briefly, said you sent him. He watched me work out for 30 minutes and then started to leave. One of the 20-somethings in the gallery asked him where he was going.
I don't know, but I do know you can't trust him. Got a text, the only thing it said was "Thanks." Just to be safe, if I was you, I would quit with the slacken.
← Why Are Planks Important Does Orangetheory Have You Seeing Red? → Got Sarcopenia? Got Sarcopenia? avatar Posted on July 11, 2015 by Brian Koning Age-Related Muscle Loss Doesn’t Have to Happen Brian Koning, ACE-CPT, Pn1
older_adults_lifting_weightsAt 40, our bodies start that downhill slide from fit to frail. As we age we become slower, our bones become brittle, our skin loses elasticity, our hair turns gray, our eyes don’t focus, and our mind becomes a little foggier. But, one condition many of us develop in our early 40s is called Sarcopenia, the loss of muscle mass.
Muscle is what helps hold us together, keep us strong, aids our balance and coordination, and allow us to physically move. The bad news is, like death and taxes, Sarcopenia is inevitable. Or, is it?
Recent studies show that Resistance Training (RT), can help slow down and even reverse the effects of Sarcopenia. Many doctors now recommend RT over cardiovascular conditioning such as walking, biking and swimming. You need muscle to do those activities.
If you lose muscle, you can’t walk, bike, swim or even do ADLs (Activities of Daily Living) such as going up and down stairs, taking objects off of shelves, or picking up your grandchildren to give them a hug.
Unfortunately, people who are middle-aged and older usually have no clue about how to do resistance training. They don’t know enough about the proper exercises, equipment, techniques, weight loads, and nutrition needed to aid in muscle preservation and regeneration. They join commercial gyms and wonder around haphazardly trying to figure out what to do with those fancy machines.
Most older individuals greatly underestimate their own strength and ability. They go for the 2 lb. dumbbells when they can actually do biceps curls with much heavier loads. They do just a couple of reps (with bad form) and stop at the point the muscle starts to burn and never push it to failure so it can grow. And they don’t eat enough protein to repair muscle and stimulate new muscle growth.
One of my former clients was an 84-year-old woman with Alzheimer’s that stood about 5′ tall and weighed about 105 lbs. She could bench press her own weight and had no problem picking up a set of 20 lb. dumbbells for biceps curls.
This is why group fitness classes like boot camps are ideal for people even in their 50s, 60s, and even 70s. Not that boot camps are programs designed for old people; they’re not. But, good, professionally run programs are designed to allow people of any age or fitness level to work within their limits and abilities to gradually improve their strength and endurance. A good instructor will offer modifications when appropriate.
Group fitness workouts are all planned out and the instructor(s) demonstrate the exercises and equipment. Participants learn how to exercise and eat properly and are educated on other topics that can benefit their long-term health, holding Sarcopenia at bay as long as possible.
So, whether you are approaching 40 or are well past it and into your 50s, 60s, 70s or beyond and you feel like your are losing strength and muscle, it’s up to you to keep Sarcopenia from zapping your body of muscle.
You CAN do something about it. Search your area for age- and fitness-level-appropriate fitness programs or schedule a one-on-one fitness consultation and assessment with a reputable fitness professional to determine which program is right for you.
Battue: agree about the goodness of some liftin'. As a plain statement of fact, the best I've felt overall in middle age was the 1.5 year period building a house solo. Things got lifted. It was awesome. The human body is meant to WORK. Disuse is what takes it down...... Or too much work, haha. I'd hate to have to build ANOTHER house.
In defense of sustained highly aerobic exercise, the benefits are very tangible, are all positive physically and mentally, and are systemic.
Nothing wrong with biking, but aerobic/cardio is best combined with resistance training, the benefits of which are multiple, especially as you get older. And especially if you're training to haul loads on your back in the mountains.
definitely both- either on their own is better than nothing certainly, but a balance of strength training AND cardio is without doubt the most beneficial
Agree on both, however a good, no fool around weight workout also will be a decent cardio. Didn't mean to skip the biking altogether.
However, I once asked an Alaskan guide who was an ex Army ranger how many hunters he has encountered that could keep up with him. He replied only a couple and one was a marathon runner.
Update on the 3x5:
It works. No big deal to the younger, bigger, stronger crowd, but a deadlift of 200 used to be a grunter. Now 210 is not that big of a deal. Only draw back is if you want to keep getting stronger you have to put on some weight. Something I don't want to do in that the knees/hips don't need or want it at this stage of the game. All in all a great program to add strength.
I remember reading that Dr. Cooper the aerobics guy recommended a shift from aerobic exercise to weight lifting for men in their 60's and beyond. Having said that I am still out on the roads running every other day and I'll be 67 in March.
we broke 30 degrees and I celebrated with a long run on Helena Ridge, about 6 miles on spikes and packed snow, about 10 miles on snowshoes and elk post holed trail
Good stuff guys and thanks for the good info and advice.
MTWarden- that's hardcore.
27-mile climb ride today. Had some pop in my legs and was able to attack sections of climbs a little. Cool.
Moved a <bleep>load of heavy stuff on my prop.... bunch of old pier blocks, stumps, and about 20 big wet pine rounds (2-3 feet across). Redneck liftin' <g>!
got a light strength session in while waiting for a treadmill (we're back to Arctic weather already )- bench press 3x20 (felt better this time, still a slight tweak, so not going to push the weight just yet) pullups 3x10 incline situps 3x30
4.5 miles on the treadmill, with some strides thrown in towards the end (fast 20 second bursts, 40 seconds back at normal pace, repeat 8 times)
a short round robin this morning of 15 sets of 20 push-ups, 20 sit-ups, 20 air squats and 5 pull-ups
we were-12 this morning, but calling for a high of mid 20's- if this actually happens I have my running stuff with and will get 5-ish miles in after work
Hey, if she is willing to accept you quit bitching....
Preachin' to the choir, sir......
She's a bit of a health/workout fiend in her own right which is awesome in a chick you met in the 80's.... Know what I mean?
She just had an arrhythmia that went quite a while. Long story short, by the time we got her hooked to an EKG the event was over. Kicking ourselves for not hitting the ER. I'm trying to rally her back up; it really took the wind from her sails. Asking her to describe in a word how she felt after, it was "wimpy". Between her, and my other workout buddy having some sort of autoimmune joint attack issue, I got two folks I'm providing moral support to and reminding that you can NEVER let it go. You do that, at our age, you don't get it back. Keep grinding. Buck up. Etc.
Meanwhile we had freezing rain today so I cleaned out my shed.
Just started in the gym two weeks ago. Had really no plans of going to the gym, but got talked into it. I stepped on the scale in August I was 255lbs. Freaked me out. I started a 1700 calorie a day diet, right now i am 186lbs also 5'7". So far I have kept on the same diet plan, but wondering if I shouldn't bump the calories up to maybe 2000? I would like to weigh 175-180 and think that is ideal for my height and build. I have been doing weights for arms, legs, and abs. Also have been on the treadmill and elliptical. Really would like to get in enough shape for 2018 elk hunt. ANy suggestions?
If you're going to backpack, work on your legs, core, lower back, and hips as much as your upper body. Do exercises that work as many of those at once as you can, e.g. do back squats and front squats that work your hips, lower back, and core instead of a leg press machine that just works the legs.
If you have access to a good trainer, hire him for a couple sessions and explain exactly what you want out of it--to be able to carry heavy loads for miles in the mtns. Have him show you different exercises, then do them on your own. And concentrate on the stuff that challenges you the most.
hill repeats are bar none the "best bang for the buck" I've found for moving in the mountains, add a pack for more resistance
usually with enough cardio, you don't have to count calories much
+1 on loading up a pack and hiking the hills. One of the best things you can do leading up to the season. Use a bunch of water bottles and bladders in the pack, that way if you need to you can dump weight towards the end of a hard hike.
As far as calories, there's a very interesting article in this month's Scientific American on how humans burn calories. They report on a few studies where they've accurately measured actual calories burned by having people do different levels of exercise , giving them carbon isotopes, and very accurately measuring CO2 production.
What they found was surprising--no matter the activity level, humans who did vigorous exercise only burned a few hundred calories per day more than those who didn't. The theory is that humans have evolved to shut down other calorie-consuming physiological processes to offset the calories burned by exercise, one of them being inflammation.
I'm not sure I believe it 100% because every backpack hunting trip I go on leaves me several pounds lighter. Interesting nonetheless.
it might be one of those things that are very individual
three years ago I decided to keep track on my calorie intake as I had no idea what I was taking in on a daily basis, also weighed my self daily- I did this for about 45 days
I was trail running 4-5 times a week (30-ish miles) and strength training twice a week, just about what I'm still doing today
one my weight never fluctuated more than 3-4 lbs over the entire 45 days, my caloric intake was pretty high 3500-4000 calories/day (sometimes more)
after that little "experiment" I didn't pay any attention to calories, just trying to keep it somewhat healthy (several servings fruit/veggies per day, leaner meat as a general rule, cut back on processed foods)- I still will eat pizza, cheese burgers and the like, just not too much
my weight still only varies a couple of pounds here and there
I am lucky enough to work at a place that has a state of the art gym and lets employees use it. I get up at 530 and get in there at 6. I have to clock in at 7 so i have to maximize that hour. I find i do better when i am by myself. This morning I was able to get through 9 of the weight machines doing 3 sets of 10 and still got on the elliptical for 15 minutes. I would rather get on the treadmill though but they were full. I would hate to see what my intake was considering how fast my weight left.
Try for an hour of cardio per day and weights every other day. Zwole 3x5 is great for strength building FYI.
Anyway, count calories on My Fitness Pal app and if I go over 1800 cals per day I'm going to put on weight.
Exception being if I carry a weighted pack for cardio. Approx 40lbs. If I did that every day for 3-4 miles for cardio the weight would drop off or I would have to up the calories. Don't know what difference it makes, but no doubt it does. Same as when I could run 5 miles a day. Weight was never a problem. For some reason elliptical and the machine bikes don't do the same. Nor do I believe the calorie counts the machines give you. One gym guy said he believes they are off around 40% on the high side.
Still pushing on the SS program with assistance stuff although the volume is starting to catch up. Backing off on Wednesday squats a little helps. Saturday took the dog on a 3.3 mile snowshoe hike to check trail cameras and look for sheds/sign. I was draggin azz on the last 1/2 mile home.
I am getting back into weights after 6 years. People may not know that during Obama Administration we as teachers in a public school had a 60 minute meeting on some mandate every freaking night afterschool. Strange thing, after Trump gets elected there is a huge reduction in mandates-now we meet once on Mondays and every other Wednesday I have cut my part time job from 30 hours a week to about 8 and I am lifting again.
Tonight is the third night back. 120 sissy squats with 43lb kettlebell.
Cleans(should be center of most programs) 2 sets of warms ups 10 Reps with 125lbs 5 sets of 5 Reps with 175lbs 2 sets with 3 Reps with 195lbs.
Squats 2 sets of warm ups with 30 reps of 90lbs(carry 45lb plates) 3 Sets of 12 Reps with 225lbs
Dumbbell Rows (on bench)(These are super important for me getting my strength back) 3 sets of 10 reps with 85lbs 2 sets of 10 reps with 90lbs 1 set of 5 reps with 110lbs
4 sets of 10 reps alternate dumbbell curls(60lbs per dumbbell)
6 sets of lat pull downs 12 reps 210lbs(real weight unknown) Wide grip bar.
4 sets of rope tricep pulldown (120lbs(real weight unknown).
30 minutes on c2 rower 6OOOM total distance travelled.
I figure that this is about average for Alaskan hunters so I want to get my clean back up(250lbs+ for reps) and build on functional strength. I am 48years old, 5"11" and about 250lbs. I would like to get down to 220lbs by June and see if I can get my strength back. I figure that when I can do 5 sets of 30 pullups that I will be set. Right now I can do 3 sets of 8 Pullups so we will see what happens.
finally succumbed to my wife's cold running is out for awhile
10 rounds of
20 push-ups 20 sit-ups 20 air squats 5 pull-ups
ditto today; I think I'll be donating my $ to the Forest Service for my cabin rental tomorrow- it's a nice 7-ish mile ski in- will take a small miracle that I'm up for it
I've said that my rural lifestyle can be a workout in its own right. Out of curiousity I started Strava this morning before starting my day. Strava is the program I use to track my cycling.
Today was all about burning stuff. In the process of that I walked 5.8 miles.... 50% of that was either carrying or dragging heavy loads. Also lots of machete work and some chain saw stuff.
50 kettlebell squats 30 reps of 90 lb plate squats 2 sets of 15reps X 225 lbs squats 1 set of 10 reps X 275 lbs squats 1 set of 30 reps X 125lbs (changing up speed but slow and bottom and explode towards top of lift.
5 sets of compound dumbell Incline presses(12RepsX55lbs then 10repsX70lbs)
5 Sets of 10 Reps Preacher Curls 125lbs on ezcurl bar
4 Sets of 10 reps wide grip lat pulldowns(220lbs)
4 sets of 10 reps rope tricep pulldowns (200lbs)
3 Sets of 20 Reps 140lbs on Natilus machine leg extensions.
30 minutes on bike resistance up to 16.
15 minutes in steam room (put wet towel on thermostat and burn)
100 Reps of double plate(90lbs) front squats in 4 sets of 25. 2 sets of 20 reps 225lbs squats 1 set of 10 reps 275lbs squat 1 set of 10 reps 315lbs squat
bent over dumbbell rows 5 super sets of 110lbs X 10 Reps and 85lbs X 10 reps.
4 sets of 45 reps of bench jailhouse dips
weird azz Cybec incline press 3 45lbs plates per side 3 Sets X 10 Reps.
incline alternate curls 3 super sets X 55lbs, 45lbs, 25lbs, and 45 lbs X 10 reps each.
3 sets of cable curls on universal machine 70, 80, 90, 100 then go into cable upright deltoid rows 100, 110, 120 X 10 reps.
5000 M of C2 row 30 minutes. Didn't go as fast in the splits.
100 Reps of double plate(90lbs) front squats in 4 sets of 25. 2 sets of 20 reps 225lbs squats 1 set of 10 reps 275lbs squat 1 set of 10 reps 315lbs squat
bent over dumbbell rows 5 super sets of 110lbs X 10 Reps and 85lbs X 10 reps.
4 sets of 45 reps of bench jailhouse dips
weird azz Cybec incline press 3 45lbs plates per side 3 Sets X 10 Reps.
incline alternate curls 3 super sets X 55lbs, 45lbs, 25lbs, and 45 lbs X 10 reps each.
3 sets of cable curls on universal machine 70, 80, 90, 100 then go into cable upright deltoid rows 100, 110, 120 X 10 reps.
5000 M of C2 row 30 minutes. Didn't go as fast in the splits.
3 sets of 135lbs X 10 Reps 2 Sets of 185lbs X 10 Reps 1 Set of 215lbs X 5 Reps (2 Reps, 2 Reps and 1 Rep)
Kettle bell half sissy squat 4 Sets of 30 Reps (43lb Kettlebell) This is kind of like a single side suitcase lift that feels good on core.
EZ Curl Skull Crushers(Triceps) 2 sets of 100 lbs X 10reps 2 Sets of 125lbs X 10 Reps
4 Sets of dips on Dip Bar.(15, 15, 10, 10 Deep and full).
4 Sets of lat pull downs Wide grip X 10 Reps X 220lbs.
4 Sets of Tricep extentions with rope on universal machine. 110lbs X 20 reps slowly.
30 minutes on the bike set at 16 resistance. Didn't go for distance I am getting interest in Wim Hof Breathing during cardio so I kept constant pressure on pushing peddles why breathing to keep heart rate under 110 for 20 minutes. It doesn't mean I am going slow instead I am not pushing as fast as I can but I am using breathing to try to control heart rate. This gives you a strange cruising speed feeling that feels like when you are going down the train with weight. It is a very strange thing to do.
I don't want to pay the $200 dollar online class but I want to get there.
5.5 miles in some very challenging snow- all the south and west facing slopes are getting sloppy and full of postholing spots- not complaining mind you, the fact that we might have seen the last of below zero weather is great
Bench 135x5 205x5 2 sets 225x2 185x5 135- fail Deadlift 205 5 sets of 5 bent over rows 185 5x5 leg curls 100 5x5 Row machine 200 5x5 Some curls and triceps too
challenging trail conditions this evening with temps in the low 40's- little bit of everything- packed snow, ice, slush and even a little mud here and there
My best friend and main adventure/workout buddy was just told he probably has onset of rheumatoid arthritis or polymyalgia. He's going to be down for a "while" at best, and perhaps athletically done for life. 53 years old, always been trim & fit, and a tall guy like me. Fuggin' reaper.
Not bad. Just hurts when you move right or take a deep breath. Sapped the strength out of benchpress. Got some of it back yesterday. It will pass. Or it won't.
Tell your bud to move and try to find the wormhole. I've been into "the ice man" for a few years. Some BS, but most certainly not all.
4 sets of 25 Reps with 1 plate(45lbs) of front plate squats. 6 sets of 10 reps on dips 4 sets of 20 reps with 1 plate(45lbs) of compound front squat from tricep pullover.
Another guy had the incline bench so I get down in weight and do them on a Yoga ball.
2 Sets of 30 lbs X 20 Reps incline db press 2 sets of 45 lbs X 20 reps 2 Sets of 65 lbs X 15 Reps(really tough)
4 Sets of cable rows 220lbs x 10 Reps 4 Sets of Latpull downs 220 X 10 Reps (wide bar) 6 Sets of hammer strength preacher curls (90lbs) X 20 Reps.
Squats 2 Sets of 185lbs X 10 Reps 2 Sets of 225lbs X 10 Reps 2 Sets of 275lbs X 10 Reps 1 Set of 315 lbs X 6 Reps
Db presses 1 Set of 65lbs X 10 Reps 1 Set of 85 lbs X 10 Reps 1 Set of 95 lbs X 10 Reps
Hammer Strength Rows 2 Sets with 2 45lb 2 35lbs X 10 Reps 2 Sets with 4 45lbs X 10 Reps 2 Sets with 4 45lbs 2 25lbs X 10 reps 2 Sets with 6 45lbs X 10 Reps
90lbs Preacher Bench curls 4 sets of 10reps
95lbs Hammer Strength Preacher bench X 4 Sets of 10 reps
3 Sets of tricep rope universal machine 90 to 200 lbs (not convinced that the weight is legit).
30 min on treadmill( moderate pace) faster than jog with intervals.
10 sets of 10 Reps step ups with 90lbs(2 plates) on plyobox Upper Body Jail house Dips Latpull downs BP- Did better than I thought I would. 30 mins on Treadmill 10 mins on C2
6 sets of 135 lb powercleans with 10 reps. 6 Sets of 45lb plate clean(like toe toucher) 6 Sets of light 55lb dumbbell rows. 5 sets of hammer strength preacher curls with 3 (45lb plates) 5 sets of 10 reps of 180lbs pec deck.
I fell into a pit of ennui today and now I have to quickly climb back out because a small herd of last minute self-invited college kids are about to land on my tired grumpy ass ... does that count? I mean, it ain't gonna be an easy climb.
Nope. The guy who said he made arrangements was one of those who thinks all he has to do is show up and they will accommodate. I was going up early and decided to call ahead. Turns out they had a corporate event going on with around 100 shooters and he hadn't told them we would be coming.
I called him and said it is a no go. I think he may still be hearing about it from his wife.
I got in 12 miles today- temps weren't too bad (mid 20's), but w/ 15-20 mph winds made it a wee bit chilly. The trails were a little challenging as well- lots of foot print post holes that are now frozen solid- a good recipe for an ankle strain/sprain.
Went to the gym Monday, Tuesday and Wednesday. Got a couple miles in in the woods as well. Back to the gym today, and helped a buddy get a tree off his driveway.
Abs, shoulders, back, legs and chest on the 4 days at the gym. Shot the bow for an hour Friday while the weather was nice.
Started Light and did interval training that kicked my butt.
Squats 3 Sets of 225lbs (10,10,6last set) 2 Sets of 275lb (6 Reps) 2 Sets of 315lbs(4 Reps)
What killed me on these is that between sets I would do single hand kettle bell squats (53lbs) for 50 reps alternating each side. It was way harder to do the kettle bell squats than the real ones in the squat cage.
some arms(bi and tricep) 5 sets of alternate curls on incline 50lbs X20 reps close tricep grip bench with 175lbs X 5 setsX 10 reps.
30 minutes on bike 10 minutes on C2
Easy on cardio but gawd those kettle bell squats hurt.
2/19...shovel clay 2hrs, 150 push ups (decline or feet elevated...really for clavicular head pect major), various squats,row,overhead press. 2/21...1.5 mile run 2/23...1.5 mile run...feeling really good, 150 push ups decline as above. 2/25 Body Pump 1hr feeling good, Body Attack Express (45min)...feeling better not good.
10 Sets of 145lbs Cleans with 8 Reps 4 sets of single plate 45lb cleans to tricep extensionX25 Reps. 5 sets of 25 reps of jail house triceps. 5 sets of 10 Reps(each side) step ups with 1 plate. 5 sets of 10 reps(each side) 80lbs dumb bell rows.
2 sets of 185lbs BenchpressX 10 reps 2 sets of 225lbs Bench press X 8 Reps 2 sets of 275lbs Bench press X 4 Reps 1 set of 315 lbs Bench Press X 2 Reps 1 Set of 335lbs Bench Press X 1 Rep.(using chains)
Tricep Cable pulldown 200lbs(?) X 5 sets X 20 Reps Lat pulldown 190lbsX 5 sets X 10 reps
30 min of c2 rowing machine. 20 minutes of bike at 13 resistance.
Lower body today. Hack squat machine, goblet squats working up to 40 Kg., hamstring curls, glute kick-backs, rwo kinds of leg lifts, and balance stuff on the BOSU ball.
circuit training with 5 sets suitcase squats of 50 reps at 90lbs 5 sets of dips 10 reps(sad I know) 5 sets of 12lb medicine ball slams X 25 reps
4 sets of incline presses on yoga ball (2 sets of 70lbs dbsX 10 reps, 2 sets of 80lbs dbsX 10 Reps)
4 sets of 4 plates on hammer strength row machine X 10 reps 4 sets of 4 plates on hammer strength iso row machine X 10 reps 5 sets of 110 lbs curls on preacher bench
4 total sets of cable rows at 180, 200, 220, 250lbs (?) X 10 reps 5 sets of leg extensions 140lbs X 10 reps 4 sets of lat bar pulldowns chin up grip 200lbs(?) 4 sets of rope tricep extensions X 20 reps at 200lbs(?)
well with 35 mph winds, gusts to 45 mph- I decided to run on the treadmill
cranked the treadmill up to 15 degrees "run" for .2 miles, back to 0 for .2 miles and repeat 10 times, ends up close to 1500' gain and about 5 miles with a warmup/cool down
Squats are incredibly good for you. Probably the best body lift out of all of them. You can't go to high in weight too fast(biggest mistake people make) and you need to have good form(next biggest mistake because of lower back and knee injuries) but dude- its exercise science. Your body responds to squats by building every muscle group in the body. It is one of the few compound exercises that makes your whole system respond.
It is also one of the few exercises that helps build up your cardio response. This means it actually helps your heart become more efficient.
I will let Vek who is a mechanical engineer and a superb athlete provide scientific data. He is good on that. However, in nearly every small town in the midwest old time strong men have been doing squats to stay strong through early, middle and old age for as long as our nation has been in existence.
Most people my age(48) have had knee and back problems through carrying heavy weights for long trips. I get sore knees if I have a 20 mile packout but squats build up connective protective tissues around your joints.
Sometimes I don't do squat. Like right now, just got back from taking the dog on his run. He wore me out so I'm recovering with a beer and some potato chips.
But if you never do squat at any age you're just lazy.
I do squats usually a couple of times a week, but no longer use a lot of weight- also do a lot of bodyweight squats; it's an exercise that really has no substitute
6.5 miles, 1000' of gain, snow, ice, slush and mud AND with a 40 lb pack; pretty good workout
Lots more discussion to that end on that site. One upshot - frail people wither away, strong ones go like hell and drop dead, and a calculation of area under the time/quality of life curve shows the strong guy winning bigly.
Originally Posted by Brad
No one should be doing squats at any age... and it's definitely one of the worst things anyone over 30 can do.
I have been reading the Purposeful Primitive by Marty Gallagher.
Tonight I didn't have much for time.
Three rotations.
5 Sets X50reps X ballslams X 12.5 lb rubber medicine ball 5 Sets X 10 Reps x 80lb db incline presses with 60 lb dropset X 20 Reps 5 Sets X 20 reps X leg press machine with 6 (45lb plates)
5 Sets of 8 Reps X 6 (45lb plates) X Hammer Strength BP 5 Sets of 20 Reps X tricep pulldowns X 120lbs 5 Sets of 10 Reps X Lat Pull down widegrip X 190lbs
C2 Machine Intervals sub 2:00m for 500m split then 100 m break then wash and repeat until 5000 m done. This is a mean sucker.
Well not everyone is going to agree on the squat that's for sure, and I certainly shouldn't have just thrown that fish on the floor without explaining myself. Was rushing out the door when I opened this thread...
Even with perfect form, high bar squatting without doubt stresses the ankles, knees, hip joint, and spine. There are good alternatives to barbell squats (barbell high across the back) that work the same muscles without the danger of the squat. Right off the top I can think of lunges, stepups, leg press, and even low bar squatting... for me, I just find the risks of high bar squats are too great when the same benefits can be had more safely. But I'm also likely the odd man out as I'm more interested in lean mass/strength. Hike your own hike, but I'd do your spine a favor and stay away from high bar squats.
Like Vek said, its all about form and starting low with small increases. I've been following the Starting Strength program for over a year and see improvements. I started low and ensured form before adding weight. Other than knotting up my shoulder last spring because the bar was too low on my back, I've not had any issues. When I changed over to more cardio as the weather broke, I felt stronger and my distances increased better than in past years. I also think the program helped a lot trekking the mountains of MT last fall. Just my experience...
That said, I watched a guy and his girlfriend try to wreck their backs while I was waiting for the squat rack. He did good form squats with warm up but really struggled with higher weights even at 1/2 squat depth. Loose belt, no valsalva, it was bad to watch. They started turning into good mornings quick. Deads were a variation of sumo and squats with a rounded back. Wanted to say something but learned that lesson last year.
Well not everyone is going to agree on the squat that's for sure....
The thing about squatting is, there are a lot of different ways to do it, and you don't have to be an Olympic-style lifter to get the benefits. There's no doubt that squatting is good for you. There's published research linking human longevity to the practice of squatting for everyday activities. And one of the first things a good trainer will do with a new subject is a squat assessment.
Like someone already said, squatting uses a lot of muscles at once and you can vary that by technique. And it uses the muscles that are most important to human locomotion, and staying upright as one gets older.
I see the trainers at my gym (who all have at least a BS in kinesiology) working with older people every day, and they all work some type of squat with lighter weights into the routine. Mostly a goblet squat with a light kettle bell.
Like Vek said, its all about form and starting low with small increases. I've been following the Starting Strength program for over a year and see improvements. I started low and ensured form before adding weight. Other than knotting up my shoulder last spring because the bar was too low on my back, I've not had any issues. When I changed over to more cardio as the weather broke, I felt stronger and my distances increased better than in past years. I also think the program helped a lot trekking the mountains of MT last fall. Just my experience...
That said, I watched a guy and his girlfriend try to wreck their backs while I was waiting for the squat rack. He did good form squats with warm up but really struggled with higher weights even at 1/2 squat depth. Loose belt, no valsalva, it was bad to watch. They started turning into good mornings quick. Deads were a variation of sumo and squats with a rounded back. Wanted to say something but learned that lesson last year.
Yep. Form is critical. Also, proper form isn't the same, or at least, it doesn't necessarily look the same for everyone. Body proportions affect proper form for the individual. Often people try to show someone how to do squats without taking body proportions into account. So they try to emulate the model's good form which works for his body, but impossible for their own, and end up doing them dangerously for themselves. Here's a good source of info on it: How femur length affects squat mechanics.
Couple of good videos in that article posted here for convenience.
my legs were pretty fatigued by yesterday's push with a 40# pack, but bucked up and got a nice 12 miles in today- felt good once it was all done, less good while doing it
Well not everyone is going to agree on the squat that's for sure....
The thing about squatting is, there are a lot of different ways to do it, and you don't have to be an Olympic-style lifter to get the benefits. There's no doubt that squatting is good for you. There's published research linking human longevity to the practice of squatting for everyday activities. And one of the first things a good trainer will do with a new subject is a squat assessment.
Like someone already said, squatting uses a lot of muscles at once and you can vary that by technique. And it uses the muscles that are most important to human locomotion, and staying upright as one gets older.
I see the trainers at my gym (who all have at least a BS in kinesiology) working with older people every day, and they all work some type of squat with lighter weights into the routine. Mostly a goblet squat with a light kettle bell.
A squat works the strongest muscles in the body (legs) directly through the weakest/most prone to injury part of the body (the lower back). Obviously, fairly light squats aren't a big deal, but why risk it, especially as you age, when you can work those muscle groups in ways that bypass the lower back, and still do all manner of lower back exercises that are back safe?
My best friend, who is one of the smartest and strongest lifters I know (had a minor in kinesiology, and had a 620lb squat in college), has raised his four boys lifting. The only lift he would NOT let them do is the squat. He thinks it's one of the worst possible things you can do to your body. There are simply much more spine friendly ways to achieve the same results. At least that's the way I see it. Didn't intend to rile you up gentlemen.
I've met a pile of runners with bad knees. Never met anybody before with a trashed back from squatting. Now that I think about it, everybody I know with a bad back who is constantly going in to be "readjusted" has probably never done a weighted squat before.
Friday 45 min trail run. Saturday 7 mile run with a 25 lb pack into a FS cabin with Onyx then several more miles snowshoeing up the ridge behind the cabin. Sunday 7 miles back out from the cabin. Lots of split wood and kindling at the cabin. Thanks Mike!
A squat works the strongest muscles in the body (legs) directly through the weakest/most prone to injury part of the body (the lower back).
Lower back muscles are far from the weakest in the body, and they figure into almost everything a human does, especially backpacking loads. And yes, they are prone to injury but the leading cause of injury is improper lifting. Not lifting with proper form.
Originally Posted by Brad
My best friend, who is one of the smartest and strongest lifters I know..... He thinks it's one of the worst possible things you can do to your body.
Sorry, but one man's opinion doesn't convince me when there are dozens and dozens who say otherwise.
As far as "why risk it," the answer is two-part. First because squatting is a great exercise as you get older, it helps maintain bone density and muscle mass. And second because if you do it right and don't go for the state record, the risk isn't that great. You just have to know your body and find the right techniques that works for you.
Smoke, I wasn't speaking about the lower back muscles, I was speaking about the lower spine. Perhaps I should have been more clear, I thought I was. THAT IS one of the weakest links on the human body. Hitting the lower legs through that weak link is unnecessarily dangerous. You want to risk it, rock on.
As to one man's opinion (it's FAR from one man's opinion), when you're 59 (yes, I know you personally are older), have made this a life-long study and practice, injury free, can still bench over 400lbs lbs, and have done Yoga for 45 years and are one of the most flexible, strong people you'll ever meet, get back to me. You ever have a 620lb Squat? Not all opinions are created equally.
There are MUCH smarter ways to strengthen the lower back muscles without stressing the weak link, the lower spine.
Gym habits/mythology die hard.
As I said, just trying to introduce a better way to think about this for older guys. If what you're doing is working for you, that's great, after all, you're trying to stay in shape. And it doesn't sound like you're doing "Cross Fit", one of the other worst possible things for an over 30 body!
Muscles or spine, the most common reason people injure either is improper lifting. And the fact that squats are good for you and almost universally used by professional trainers can hardly be called "gym mythology." At least, not as easily as one man's opinion can be called "gym mythology." And it really doesn't matter what the guy's done, he still can only have one man's opinion.
When you talk to a lot of different professional trainers and physical therapists about training and exercise (I have) you get a broader perspective. For instance, I've had trainers tell me to stay away from bench presses because they are a good way to injure your shoulders. Which are by the way, one of the easiest joints in your body to injure. And there are much safer ways to strengthen your upper body. Yet, your friend doesn't seem to have a problem doing them.
Friday 45 min trail run. Saturday 7 mile run with a 25 lb pack into a FS cabin with Onyx then several more miles snowshoeing up the ridge behind the cabin. Sunday 7 miles back out from the cabin. Lots of split wood and kindling at the cabin. Thanks Mike!
Ed- it's a really fun cabin; makes for a great weekend getaway in the winter! There are a couple of more I'm going to look into: Indian Flats (Big Belts) and Eagle Guard Station (Elkhorns) Mike
Good timing on the squats convo. I've been taking out old fence on the property (that I put up, 20+ years ago, [bleep] I'm getting old), and that involves pulling up lots of T-posts, which involves wiggling them loose in our wet clay soil, squatting down, back straight, grabbing hold hard, and pulling the recalcitrant SOB's out with the legs.
Smoke, he doesn't lift like that anymore, just that I've seen him able to lift that kind of weight at his age. He and I are both more HIIT types. Lighter weights, greater intensity.
I quit road running almost 20 years ago in order to preserve my knees, one reason I love stair running so much is it fits in with the High Intensity Interval Training philosophy.
A lot of means to an end for sure. At the end of the day, you've got to MOVE, eh?
And you've got to maintain a clean, low inflammatory, heart healthy diet...
Mike- Eagle is a nice trip, just make sure you close the door into the sleeping room if it's cold to start with. That stove is a bit more finicky. Indian Flats looks like it might be a fairly good day to get into in the winter by way of Trout Creek.
Mike- Eagle is a nice trip, just make sure you close the door into the sleeping room if it's cold to start with. That stove is a bit more finicky. Indian Flats looks like it might be a fairly good day to get into in the winter by way of Trout Creek.
Good to know on Eagle-thanks. Depending on how far the road is plowed, possible access via Beaver Ck???
Smoke, he doesn't lift like that anymore, just that I've seen him able to lift that kind of weight at his age. He and I are both more HIIT types. Lighter weights, greater intensity.
I don't see how lifting lighter weights means greater intensity.
SS 5x3 this morning. Still a little sore from Saturday and being off lifting for 2 wks due to the creepin' crud. Dropped everything about 15% and will work back up from there.
And you've got to maintain a clean, low inflammatory, heart healthy diet...
Yep, no doubt about that. I stopped taking my low-dose lipitor several months ago, this week I go back in to get blood work done and I'll see if the diet/exercise is working.
Mike, Indian Flats Cabin is a ways past the turn to the Hogback lookout on the Trout Creek side of the ridge. It been quite a few years since I've been up Beaver Creek in the winter but seems that in most years you can't get too far past Refrigerator Canyon trailhead. The
Not trying to convince anyone of how to workout, as anything is better than nothing. If you look up Dr. Jonathan Sullivan/Greysteel videos on YouTube, he does an excellent job of explaining why people into their 90's even should do weight training. His book is very good as well and was written with alot of input from Rippetoe.
Ed- last time I was up there (winter before last) I got up to the beginning of the switchbacks before I started plowing too much snow; might be quicker from the other side Mike
5 sets of plate squats(45lbs) X 50 reps 5 sets of jail house dips X 50 reps 5 sets of bent db rows 100lbs X 10 reps for each arm
Deadlifts 2 Sets of 225lbs X 20 reps 2 sets of 315lbs X 10 reps 2 sets of 365lbs X 5 reps 1 set of 405lbs X 3 reps
5 sets of hammer strength rows 3 45lb plates per side. 5 sets of rope pulldowns (like towel pullups) X 190lbs X 10 reps 5 sets of tricep rope extensions X 140lbs X 20 sets
30 min on bike kept hr above 130
20 min intervals on C2 500m sub 2:00 then 100 m slow then gun for 500m then slow for 100 m. rinse and repeat for 20 min and 5000m.
I don't see how lifting lighter weights means greater intensity.
Why does that not surprise me...
Brad, you're really lost as an Easter egg in June on this...both the squats and the intensity.
Lighter weights will always be lower intensity for the same amount of reps, sets, rest, etc...if you're going to claim it to be higher intensity with lower weights you've got to up the others (which you may have meant).
Speaking of intensity, about the only exercises of higher intensity than back squats involve some form of the squat...like cleans, snatches, front squats, etc. Correct form is essential. I've been squatting (in some form) 2 times a week for the past 30 years. High bar/olympic style squats, low bar/powerlifting style squats, front squats, overhead squats, cleans, snatches... Knees and back are still good. I've been in a lot of gyms, competed in powerlifting for years, etc...I've never seen someone injured who was using correct form. I use a lot of the other leg exercises you mentioned as well, but none of them match the results of or serve as a replacement for squatting.
Just some thoughts from a gym rat....with a masters degree in Biomechanics and an NSCA Certified Strength and Conditioning Specialist
I watched the video on the previous page about correct form for low bar squats; I hate say but my form must have been from a different decade (or two!). I was always taught to look up, chest up- this makes more sense, looking down, chest slightly pointed down and keeping bar centered and straight up and down
5 X 50 medicine ball slams 5 X 50 jailhouse dips 5X 50 reps of 45lb plate cleans and extensions
2 sets X 20 reps X60lbs db incline press 2 sets X 10 reps X 75lbs db incline press 1 set X 10 reps X 85lbs db incline press
5 sets of 15 reps of dips
5 sets X Hammer strength curls 2(45lbs) X 20 reps
BP 2 sets X 185lbs BPX 20 reps 2 sets X 225lbs BP X 10 reps 2 sets X 265 lbs X 5 reps 2 sets X 285lbs X 4 reps I like to have higher rep count when I am shocking my bench back to where it needs to be.
15 min intervals on c2 rower under 2:00 p 500m split 30 min bike at 120hrt resistance at 18 10 min intervals on c2 rower after biking
3 sets of lat pulldowns with close grip attachment X 180lbs X 10 reps with hesitation at the peak contraction. 3 sets of tricep cable pulldown extensions at 110 lbs X 10 reps
I am three weeks into training and I am a long ways where I should be. I am even behind for this year. Muscle memory is coming back but I am going to have to go to where I feel that I am overtraining without stressing things and then add some more compound exercises to my daily schedule.
2 sets 225lbs X 20 reps real slow and deep. 2 sets 315 lbs X 10 reps 2 sets of 365lbs X 5 reps 1 set of 385lbs X 4 reps( I broke form on 1 of these so I will have to stay here next week.)
Put those 53lb kettle bell deadlift x 5 sets X 50 reps in between sets.
100 reps of 4 plates(45lbs) on leg press machine.
5 sets of light curls from incline bench X 45lbs X 10 reps
5 sets of 110 lbs on ezcurl bar for upright rowsX 10 reps 5 sets of shrugs with 110, 85lbs, 90lbs, 75lbs, 65lbs. I did this to put back dbs in the right place because some idjit made a mess.
15 min of intervals 500m sprint then 100 m slow on c2
Assembled a 325 lb Honda 7000 Eu Generator. Hauled canoe off of hanger. Undid four pallets of freight. Hauled three Thule car carriers and the Thule sales rack up the stairs because the freight elevator is broken.
Got more Mountain Ops Supplements with my magic green card.
The Yeti drink mixes are great to mix in with 1 scoop of NOS Yeti blue raspberry, black cherry or raspberry and then tablespoon of honey, several squirts of lemon juice, and 1 bag of red zinger hibiscus herbal tea. It doesn't suck and you can drink almost a whole 64 oz of liquid during a workout. It isn't too sweet but takes care of quenching thirst. I think hydration really is a key when you are working out hard to maximize thermogenic and aerobic results.
1 sets of 20reps 225lbs Deadlifts 2 sets of 10 reps 275lbs Deadlifts 2 sets of 10reps 315lbs Deadlifts 1 set of 6 reps 385lbs Deadlifts 1 set of 5 reps 415lbs Deadlifts
3 sets of 5 pullups with narrow grip attachment
5 sets of bent over rows on smith machine 140lbs X 10 Reps
3 sets of 10 reps of 85lbs db rows 2 sets of 10 reps of 100lb db rows
5 sets of 10 reps 45lbs alternate curls on incline bench
5 sets of 80lbsX 10 reps ezcurl upright rows 5 sets of 190lbs X 10 reps lat pulldown with narrow grip attachment 5 sets of rope cable extensions 5 sets of hammer strength rows X 4 X 45lb plates
Ran out of time for cardio. Feel bad but spring break this week so will do more cardio.
14 miles snowshoeing (Sat & Sun)- got into some nightmarish snow up high- sinking up to my knees (sometimes waist) this is w/ 30" snowshoes. I really wasn't looking for that kind of workout
Well being back at it for a week after being out with the crud, the last 2 workouts felt good. It'll be a couple weeks until I'm back to where I was pre-crud but felt good.
Kaboku68 - nice work. Been almost 30 yrs since I benched that kinda weight and I don't see it returning to that any time soon.
mtwarden is gonna win the prize here. You are relentless, sir!
Guys I'm in mourning. My workout/adventure buddy was formally diagnosed with onset of rheumatoid arthritis a few days ago and started powerful drugs yesterday. He's not supposed to basically do anything hard. Ever. Also can't drink, and was my main drinkin' buddy too. We were pretty good about rattling each others' cage to get out and go. Ugh.
mtwarden is gonna win the prize here. You are relentless, sir!
Guys I'm in mourning. My workout/adventure buddy was formally diagnosed with onset of rheumatoid arthritis a few days ago and started powerful drugs yesterday. He's not supposed to basically do anything hard. Ever. Also can't drink, and was my main drinkin' buddy too. We were pretty good about rattling each others' cage to get out and go. Ugh.
That does not sound like a normal course of action for RA. I'd get a second opinion and experiment with herbal medicine.
Not sure I would rely too much on the herbals for RA and the ones that work do because they contain an active drug component. Combined with the fact there is no standardization of the active ingredient. There are natural aids, but they work for a reason other than the fact they grow in God's green earth. The RA foundation most certainly recommends moving and weight bearing exercise to improve muscle support of joints. Along with other non-drug therapies to compliment medicinal intervention.
I don't know, and I don't want to clog up our thread with this, but this was after multiple blood workups and under the care of a specialist (rheumatologist).
Pretty sure my buddy, a stoic sort, would say this is beyond the reach of herbal remedies... he was literally driven to tears just getting out of bed. Shoulders, wrists, elbows, hips... inoperable in the morning.
5.5 miles in the hills, beautiful day- near 60; learned my lesson yesterday and brought my microspikes- lots of ice still on the North and East facing slopes
Drinking???? Get with it this is a workout thread. You and Smoke are definitely two slackers. Keep sloshing that beer down and the next thing you know you won't be able to find your....Ahh it will be a sad day.
MtWarden unlike a couple of you is an inspiration to hit the trial and find that next meadow. That next mountain pass. The next crystal clear mountain stream. That most perfect of vistas.
He promised he wouldn't tell Smoke that he was training me. Buuuttt, makes little difference the word will get out eventually.
Backyard Dog walk, but hey you gotta start someplace.
I was all for having a nice, mature exercise thread but the Smoky started in with the drinkin'. Tsk tsk. As a lifelong believer in utter sobriety I am appalled.
Still winter on your planet! Guess I heard about that. Huh. Well, at least I can almost match you for graybeard-ed-ness!
Never heard it used that way. Then again, I don't hang around with those for whom it may be part of their slang culture. Where did you hear it used that way?
Never heard it used that way. Then again, I don't hang around with those for whom it may be part of their slang culture. Where did you hear it used that way?
my longest run of the year thus far, 17-ish miles w/ about 3600' of gain- I'm a wee bit sore :4: the weather was unbelievable, temps in the low 60's!!!! had to fight a little snow here and there, but nothing too bad
I did about ~30 minutes today with my crossrope then did a few 100m sprints, grabbed a 32kg kettlebell: -5x10 goblet squats -10x10 one hand swings -10 turkish get ups
then moved into pushups and pull ups.
Its been a bit hard getting used to not having a squat rack, barbell and a ton of plates around but there just Isnt a reasonable way to get that stuff out here in the sticks.
I spent years and years doing the whole power lifting thing, now days Im really focusing on conditioning and mobility while I get ready for sheep hunting. Ive been doing lots of hikes with my Kifaru pack loaded up heavy which is a piece of the puzzle I often neglected in the past.
Didn't know you two were so into polishing your .270's.
Another demo day on the prop... buncha prying and pulling and carrying and up and down ladders... 4 miles walked getting crap to the burn pile... removed a cast iron bathtub (those are heavy) and so on. I'm sore a bit today so I'm calling it a workout of sorts. Today is clear so I'm hoping to escape my wife's obsession to tear this structure down and get a ride in.
Didn't know you two were so into polishing your .270's.
Another demo day on the prop... buncha prying and pulling and carrying and up and down ladders... 4 miles walked getting crap to the burn pile... removed a cast iron bathtub (those are heavy) and so on. I'm sore a bit today so I'm calling it a workout of sorts. Today is clear so I'm hoping to escape my wife's obsession to tear this structure down and get a ride in.
Well the Colorado boy definitely is, but the Pa one thinks it strange. But he seems to be fascinated with the whole thing. Did someone hear a closet door open out there? Definitely weird, but hey it's Colorado.
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!
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.
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!
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..
6.5 miles in the mountains; gives me 40 miles for the week and 10,000' of gain- that's a pretty good week
[bleep] yes it is! You da man.
Are you training for anything in particular?
thank you Sir
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).
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)
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
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.
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
Good lift this morning. Tied PR deadlift. Youngest son wanted to go for a hike with a weighted pack like Dad does so we wandered around behind the house for an hour or so. His pack was 9lbs; mine 32lbs. Good stuff teaching about trees, tracks, lay of the land, and he has a pretty good sense of direction for a 9 yr old. Proud dad here. Bad - my back tightened up bad on the last climb. That sucked.
Been doing my best to walk with my pack on up and down my hill adding more weight each time. Up to 55 lbs now for 40 minutes. Alternating that with 5K jogs, and walking up and down my stairs for a hundred sets.
Strength training with Squats, Power thrusts, Overhead press, dead lifts, Pull ups and dips.
Ruining the majority of that effort by eating too much and not eating smaller amounts more often. Gotta get that under control and stop wasting my training.
C2 Intervals fastly 5,2,5,2,5,2,5,2 under 1:40 for 200m under 1:50 for 500 M.
20 min stairmaster
We need to start separate thread for food.
I was eating a grapefruit before my evening meal and after I worked out but I started getting acid reflux so I had to find something else.
Every night that I work out hard I get a small dish of greek goddess honey vanilla low fat yogurt, walnuts, honey, cinnamon, cardamon and sariva(powdered Indian Sasparilla). Its better than ice cream and every part of it is really good for you.
Right now my #1 priority is recovering from a back injury and things are coming along well. Planning on being in awesome shape for summer fishing and then sheep. This thread is good motivation and its cool to see lots of fitness minded people here.
As for diet, Ive just been doing IF, I find it really easy and I dont really even get hungry in the mornings any longer. I just have a coffee before work, then eat my lunch at some time after 12, then make sure I eat dinner by 7 or at the latest 8. Im not really a big "snack guy" either so its basically 2 meals a day.
Losing weight isnt something Im concerned about, Im 6'4, 205lbs, my only goal is to get as fit as I possibly can and not gain weight wile im recovering from this injury.
Thanks again for all the posts, I like seeing you alls workouts.
Strength day. Squats: 3 sets of progressively heavier warm ups of five reps. Then 250 lbs for five sets of five reps. Weighted pull ups and dips between each squat set. Finished in about 25 minutes. Rested for five minutes then did 5 sets of 10 reps overhead press with 95 lbs. Wrapped it up with 20 minutes walking up and down my stairs.
Diet this morning was a couple eggs, a slice of toast, and two sausage links. The Wife made breakfast, and as any married man will tell you, ya' better what she made you.
I work tonight, so I' can save myself by packing my lunch. Lunch will be a couple boiled eggs and a couple slices of turkey breast, and some apple slices. Supper will be Chicken breast salad with crushed almonds, dried blue berries, mixed greens and a dash of oil and balsamic vinager. Cup of cottage cheese with beets for a snack. I'll have to will myself to not got refridgerator searching when I get home.
Sleep is another problem issue. I rarely manage to get a full 8. Mostly because of my work schedule has me out of wack with the rest of the worlds schedule. I maybe get 4 hours at a time. I try to get a half hour nap in if I can. If nothing else I'll relax my mind and try to "meditate" if at all possible.
DB Incline Press 95lbs X 5 Sets X 5 Reps Landmine Squats 90lbsX 5 sets Hack Squats 215lbs X 5 Sets X 10 Reps BP 5X 5 X 275 2 sets X 295 X 5 reps 2 sets X 315 X 4 reps 1 sets X 365X 3 Reps
5 sets Incline PressX 225lbs X 5 reps 3 sets of Tricep narrow grip pressX 185lbs X 10 reps\\ 3 sets of tricep narrow grip incline X 185lbs X 10 reps
Hammer Strength Hammer Curls 5 sets X 90lbs X 10 reps Preacher Bench 110lbs X 5 sets X 10 Reps Cable flies 5 sets X 90lbs X 10 reps
2 X 1000 m C2 under 3:40 Min
20 min Stairclimber
I had a crunch wrap from Taco Bell for my efforts.
to be honest I don't pay a ton of attention to my diet; a couple of years ago out of curiosity I kept track of my weight daily and accurately recorded my daily calories for about a month or so.
what I found is my weight didn't vary more than a couple of pounds over that period and my calorie intake was pretty high (~ 4000-ish calories)
I do try to eat healthy- lots of fresh fruits, veggies, lean meats, whole grains, etc, but I don't balk about eating a double cheeseburger or pizza every now and again (or a microbrew or two! :D)
I think it's important to eat healthy, but regular exercise trumps diet in importance imho
I think I'm going to invest in a weight vest (one I can adjust the weights) the leather belt/chain deal at the gym is a pain in the ass, going to be even more of a pain doing pullups/chinups
Back DLsX 7 Sets (455lbX2 Reps on heavy lift) Goblet SquatsX 5Sets DB RowsX 110lbsX 5 sets TBar Rows 180lbsX 5 Sets lat pull Downs X 250lbs X 5 Sets X 10 Reps Cable Rows X 260lbs X 5 sets X 10 Reps
32kg -1 hand swings 10x 15 (150 total, 75 each hand) -Turkish get ups 8 each side (16 total) -goblet squats 5x10 -goblet squat test for 6 mins -1 hand swings for 2x2min, switching hands every 10, ~ 65 every 2 mins.
-push-ups 5x10
My warm up was just glute stuff, bridges, leg raises and some band pull throughs.
Downloaded some new music so I cranked it up and did about 20 minutes of jumprope.
I just went continuously doing the shuffle, high knees, crossovers and a few double unders as well as several sprints mixed in throughout the 20 minute session.
I didnt count steps or anything but at the end I was huffing and puffing and drenched in sweat. Pretty good for a random improv evening session.
Good day here. Got to sleep in on my day off. Sun shining and 50 some odd degrees outside when I finally woke up. Took the dogs for about a 7 mile walk then ran some errands. Finished my strength training with squats, overhead press, dead lifts, and dips. No personal records broke, but a good clean workout that has me feeling good and worked. Man its amazing how much getting some sleep and being well hydrated improves your physical and mental stamina.
our perfect running weather continues highs in the low 50's, this 5-ish mile loop was completely snow and ice free- first time since November, maybe spring is here
I haven't been on here in a while, some really good training being done it looks like. Coaching skiing on the weekends hasn't been a big help for adding any mass to my body but I am getting stronger slowly and unsurely.
Tonight I did:
Warmup, 3 rounds w/ 1 minute rest periods between rounds
DB swing (KBs are in short supply) 50# x 10 Dead hang pull-ups x 10 Goblet squats 50# x 1"
Strength:
Back squat, warmup went 135x10x2, 205x10, 225x8 Pyramid back squat sets: : 275x8, 295x5, 315x3, 335x1, 315x3, 295x5, 275x8, 275x8, 225x10
Single leg lunges w/ 65# DBs. 4 sets of 8 per leg
Side box raises w/ 50# DB held in goblet position, 4 sets of 8 per leg
Stamina: 10 rounds of stair sprints. Definitely need to up my cardio stuff and work on my lung health (asthma has been crappy lately).
got a really nice 7-ish mile run in after work, light rain the entire run, but w/ a windshirt on I was perfect; saw the first crocuses of the year, not many, but a few; also saw evidence of a decent size black bear working the area- I actually ran this route in reverse- it has a 3 mile climb, not super steep, but steep nonetheless
Just a tip for the runners. At the end of a run after your warm down, try laying on the floor with your legs up against the wall. I used to do this when I was in xc/indoor/outdoor track. It helps dissipate the lactic acid and will help with soreness.
I tried helping a co-worker with his running, he wanted to get his endurance up and he asked for my advice. I gave him some pointers. He called me an idiot and ignored what I told him. A couple weeks later he was hobbled up with shin splints and an ankle injury. He told me that a warm up run and stretching was totally unnecessary. Starting out distance is most important, not speed. Build the base first and work on interval work later.
Rant over
I should start running soon. I have a goat hunt coming up in August......
Just wanted to get something fairly fast but really hard in today so I busted out my crossrope I used a 1lb rope and a 1/4lb rope. The 1lb rope is brutal.
It was pretty brutal and the worst part is when Igrabbed my phone to see how long it took, I saw I hadn't hit start on the timer so now I need to do it again at some point.
I didn't have a lot of time so I just did a challenge session from the tactical barbell 2 book. It's called the praetorian hills workout I guess it's like a South African special forces workout.
I took a 24kg kettlebell to my hill where I do sprints (~ 30m but steep enough).
The workout goes like this:
-10 swings -"sprint" the hill....carrying the kettlebell to the top..... -10 goblet squats with the kettlebell
Then walk down the hill x 10..
For the last few sets I wasn't running much at all.
3 sets of Plate Squats to warm up 45lbs X 50reps DL 5 sets (460lbsX 1rep) 5 sets XDB RowsX110lbsX10 reps 5 sets of db curlsX 60lbs X 10 Reps 5 sets of lat pulldowns narrow grip X 220lbs X 10 Reps 5 sets of KB Swings 54lbs X 25 reps 5 sets of Preacher Bench curls 125lbsX 10 Reps
c2 2000 M 7:45
25 Min Bike 120HRT
Sprint Endurance sucked on Rowing. I need to do more of the Distance cardio. Spring is warming stuff up so I can get past the slush and start packing.
Oh man, is it ever! Saw some fight in him for sure instead of resignation.
Bastid sandbagged me <g>. He'd been saying he was only good for ~20 miles out in the flats (bleah) but I need more workout than that to justify the time bloc, so I rode to his house, which is 20 miles, and I pushed hard up and over 1/2 of my main hard climbing route to get there.... Got to his place pretty tired and ready for 20 miles of spinning <g>.... Then, he proceeds to say hey I feel pretty good! Let's climb High Pass! I will never say no to a climb but I hadn't paced myself for more climbing. Then he says, how about a sliver of Grimes, which is an extremely difficult obscure 1-laner of crappy old blacktop up and over the coast range... it's a relentless, steep, long, and did I mention very steep climb? We ended up doing about 2/3 of the damn thing. Fawk!
The IT band thing is a real problem. Once it starts, I haven't figured out anything to stop it (other than getting off the bike)... and it pretty much shuts that leg down. Gotta stay on top of that one.
Great weekend. The wife and I pretty much had the State forest trails to ourselves. Saturday we got up North and set up the camper. Once that was done we hit the trail and put in a quick five miles. Got back to camp and bow sawed out enough downed timber to make plenty of firewood.
Up bright and early the next morning and after breakfast we hit the trail. Put in 15 Kilometers at one state park then drove over to another and put in 12 more. Not soul killing trails, but plenty of short ups and downs to keep it interesting and we managed a swift pace the entire time.
Monday we got up early again, broke camp and headed over to some county park land. There we briskly walked 10 Kilometers and then headed home. This morning we were up and hit the road by our home. Walked 10 K in an hour and 15 minutes. Not a mind numbing pace, but a darn good way to get the heart pumping first off in the morning.
This afternoon I'll hit the weights. Squats for volume. Dips, and pull ups between sets. Dead lifts and Overhead presses to round it out. Feeling good and getting better every day!
kaboku68 and mtwarden ya'll some studs!! My goal is to get about half as in shape as you two are. Dang impressive workouts you guys are putting in.
Freight at Sporties for the next two days in the evenings. They are getting cheap Pelican Kayaks and that means I going to hauling them up into storage.
I'd like to have one of those old stairmasters (looks like a mini escalator)- for simulating climbing hills I haven't found anything better.
I know a lot of gyms they just gather dust, folks like the little steppers better evidently- probably don't like the hurt that a stairmaster can put on
I'd like to have one of those old stairmasters (looks like a mini escalator)- for simulating climbing hills I haven't found anything better.
I know a lot of gyms they just gather dust, folks like the little steppers better evidently- probably don't like the hurt that a stairmaster can put on
I'm a big fan of those as well. The gym I used to train at had a bunch and I'd always get some weird looks loading weights into my pack before getting on them
They can whip your butt in no time if you let them. Awesome machine.
I think the fact that they do put a hurt on vs say an elliptical and that they take up double-triple the room, has made them somewhat of a dinosaur- too bad a very effective machine
I had good luck ramping up a treadmill I had and even putting books and stuff under the front to make it a bit steeper then walking on it with a loaded pack.
I think the fact that they do put a hurt on vs say an elliptical and that they take up double-triple the room, has made them somewhat of a dinosaur- too bad a very effective machine
They're one of the more popular cardio machines at my gym. We have 16-18 of those and they're full during busy times. The gym is huge though, Lifetime Fitness.
Nice new machines with TV screens and heart rate monitors. I usually tune the TV to the Outdoor channel, I've seen alaskalanche on there a time or two.
I didn't have a lot of time so I just did a challenge session from the tactical barbell 2 book. It's called the praetorian hills workout I guess it's like a South African special forces workout.
I took a 24kg kettlebell to my hill where I do sprints (~ 30m but steep enough).
The workout goes like this:
-10 swings -"sprint" the hill....carrying the kettlebell to the top..... -10 goblet squats with the kettlebell
Then walk down the hill x 10..
For the last few sets I wasn't running much at all.
do that workout on my steep driveway for the past couple of years. I throw in some push ups and /or kb rows at top or bottom of hill. Did not know it was an actual workout.
I can kind of sprint one time up hill ( 100 yds) carry kb in goblet position by chest then I am pooped and just carry up instead of running.
I didn't have a lot of time so I just did a challenge session from the tactical barbell 2 book. It's called the praetorian hills workout I guess it's like a South African special forces workout.
I took a 24kg kettlebell to my hill where I do sprints (~ 30m but steep enough).
The workout goes like this:
-10 swings -"sprint" the hill....carrying the kettlebell to the top..... -10 goblet squats with the kettlebell
Then walk down the hill x 10..
For the last few sets I wasn't running much at all.
do that workout on my steep driveway for the past couple of years. I throw in some push ups and /or kb rows at top or bottom of hill. Did not know it was an actual workout.
I can kind of sprint one time up hill ( 100 yds) carry kb in goblet position by chest then I am pooped and just carry up instead of running.
A real arse kicker fer sure
It is an awesome session. My hill isn't 100yds but it's really steep.
I'm. It really worried about the price of the machine, I'm living in the "bush" though so everything has to get flown in. That can get expensive for heavy/bulky stuff. Sometimes it's not bad, other times it's just not worth it.
I'll be a little sore tomorrow; hill repeats this evening
That looks like my kind of run. After years of ultra running and marathon training, long runs just seem dreadful to me. 4-6 miles with some long tough hills is more like it.
-bunch of glute stuff for my warm up, seems to really help my back injury.
-goblet squats 3x8 (32kg) -one hand KB swings 10x10 (32kg) 25 seconds rest between sets -turkish get ups x10 (5 each side w/32kg)
-Easy run ~ 4 miles in 30 minutes, just sort of cruising on the dirt/gravel roads and onto some trails into the rolling hills. Just worked really hard on relaxing and releasing tension, felt good, like an easy jog.
My back injury is getting much muuuuch better, lately it really only bothers me when I sit for a long time. I really think doing kettlebell swings and turkish get ups after really warming up my glutes is helping. I just work on perfect form and it really seems to help.
back injuries suck bad, I wish id been more careful during the time I was training for and competing in powerlifting (8 years).
Yeah, and he's just relentless. Warden, any concerns with overtraining...?
Did my 27 mile climb rout today...... with my rheutard buddy! He's got his internal dialog flipped 180 and is really into going for it.
The program I'm using (Strava) shows the elevation like this.
The stuff down below the graph shows the parts of the rides that are "segments"; in other words they are defined rides that other Strava users have saved. So I can compare to them. The "KoM" (King of the Mountain, IE fastest time) for each of those segments is astounding. There is one bitch of a climb I do where the KOM is almost twice as fast as I do it. Blows my mind; not that I'm slow, but that it's humanly possible to go that fast up those climbs!
I don't know about beast, but I'm pretty steady- like the tortoise
I try to keep my training from becoming overtraining. Most of my runs are in pretty rugged country, but at the same time I run most of them at a very moderate pace.
If I feel any [bleep], I do a pretty good job of not ignoring them (lesson learned several times over :D); ditto if I'm feeling like I need a break/additional rest.
I don't know about beast, but I'm pretty steady- like the tortoise
I try to keep my training from becoming overtraining. Most of my runs are in pretty rugged country, but at the same time I run most of them at a very moderate pace.
If I feel any [bleep], I do a pretty good job of not ignoring them (lesson learned several times over :D); ditto if I'm feeling like I need a break/additional rest.
I'm still pretty New to this thread so sorry if it's been discussed but do you do any racing??? You certainly do lots of quality running. Any plans for a 50 mile trail run or anything?
no sure why it bleeped out n i g g les??? must be a new dirty word I never heard of
yeah I do several mountain races May- Sept- I haven't done any 50 milers, most are 30-60k. the big thing I'm training for currently is the Bob Marshall Open a 100+ mile crossing of the Bob Marshall Wilderness in late May- the beginning and ending points change every year and there is no designated route- you choose your own. It's normally a 3-ish day affair.
I've heard of that bob Marshall race, it sounds awesome. I've been backpacking there and it's a really awesome place. I like the idea of a race like that because you are more or less totally self sufficient rather than having an aid station every 10 miles. I'd guess a bob marshal solo crossing would be more of a hike after awhile.
Back maybe 10 years ago I did tons of endurance racing, iron man triathlons, ultra marathons, mountain runs etc, a news really into that foone a long time then had to move over seas for around 6 years and allninreally got to do was lift and a bit of jogging here and there, I had rod ompletely give up the endurance training.
Now I'm just working on fully recovering from an injury but sometimes when I'm out on my short runs I think about really training again at some point and knocking out a 100 mile trail run or 2.
Looking at your run profiles you post also sort of gets me fired up to go hit the trails a bit so yeah hanks for that, I enjoy seeing those.
the guy who started it competed several years in the Alaskan Wilderness Classic and wanted to bring a similar event to the states, he just happened to live close to the Bob Marshall complex so it worked out pretty well
I started my running "career" very late (mid 50's) so I don't think I have any 100 mile races (save multi-day events) in me, but heck you never know
the guy who started it competed several years in the Alaskan Wilderness Classic and wanted to bring a similar event to the states, he just happened to live close to the Bob Marshall complex so it worked out pretty well
I started my running "career" very late (mid 50's) so I don't think I have any 100 mile races (save multi-day events) in me, but heck you never know
best of luck with a full recovery!
Better late than never!!! I hope Im running strong when Im in my mid 50s. Recovery is going well, I can do workouts without pain and Im 100% off the medicine and back working full time again so I Im seeing daylight with getting over this injury.
Recovery is going well, I can do workouts without pain and Im 100% off the medicine and back working full time again so I Im seeing daylight with getting over this injury.
Gave myself the every couple week two-day treat of meloxicam. It is a joy to move around with no kinks or pain. Will last around 4 days. Love it.
Treadmill 30min, elliptical 25min. Moved from machines to weights to machines. Did a bunch of everything and it seemed like I could have gone on for hours. No pain or kinks. They'll be back, but for now? All smiles.
Meloxicam? Sounds like a wonder drug. Can you send me some?
Could, but I can't. Well I can, but you need a scrip. Stuff is cheap. Ask your Doc. I take 1/4 of a normal recommended dose. There must be something bad about it, but I don't care.
Long walk and weights yesterday. Really good strength workout. Power thrusts, Dead lifts, Bench press and power cleans to finish it. Always love to lift. Never liked cardio. Have to look at my maps and remind myself that I'll have to pay for any lack of cardio when I get out in the mountains, and so tonight after work I'll get on the treadmill and push through a 5 K.
Long walk and weights yesterday. Really good strength workout. Power thrusts, Dead lifts, Bench press and power cleans to finish it. Always love to lift. Never liked cardio. Have to look at my maps and remind myself that I'll have to pay for any lack of cardio when I get out in the mountains, and so tonight after work I'll get on the treadmill and push through a 5 K.
A long ride on an actual bicycle can be great cardio and you get home with bugs in your teeth from so much smiling.
Closing on my lifting goals by the end of month. Gonna be close, may extend my "deadline" a week to meet them. Then switch to more of a mix of cardio/strength. Not sure how I'm going to program them yet. Like planning a hunt, it's part of the fun.
I was getting the itch to get the bike out but we got 2+" of snow yesterday. It'll be gone by this afternoon and tomorrow looks like a good day.
Long walk and weights yesterday. Really good strength workout. Power thrusts, Dead lifts, Bench press and power cleans to finish it. Always love to lift. Never liked cardio. Have to look at my maps and remind myself that I'll have to pay for any lack of cardio when I get out in the mountains, and so tonight after work I'll get on the treadmill and push through a 5 K.
A long ride on an actual bicycle can be great cardio and you get home with bugs in your teeth from so much smiling.
I'd hate to think of how long it would take me to peddle to work! It's a 45 minute drive on a good day.
After I cooled down from my 5K I slept well. Today I just finished walking up and down my hill for 45 minutes. Had my pack loaded with 60 lbs of sand. Did I mention I hate cardio!
I love cardio- on a bike. I find the steepest, longest climbs and I go suffer in joy. There's something about the tangible aspect of it.... "I am climbing this hill".... as opposed to being on a treadmill or whatever.
Plus the 40 mph downhills are a blast.
Cycling really helped me come back from a head injury. I was in a dark place... had been for over a year...got obsessed with cycling and at the peak I was riding 50 miles every other day for months and months. Every ride was like a click on a ratchet- one tangible notch "better", cognitively. I attribute it to the oxygen bath my brain was getting but who knows. I've scaled it back- now I go 25-35 miles but it's a more intense route and pace. 50 miles is just a long-ass time to be on a bike; the contact points (hands, feet, butt) take a beating.
I'm in a bit of shock that MTWarden is older than me and running that much. I wonder if my body could do that.
14 miles with 20-ish pound packs, roughly 5000' of gain- a tough one regardless of conditions, we ended up snowshoeing half of it- part of with some terrible snow (floundering sometime up to our waist!), but made it up and out
Did about ~ 30 minutes of longer interval sets alternating between a 1lb and 1/4lb rope.
At the end I took the 1lb rope and did as many reps as I could in 10 minutes and ended up at 1020, that was brutal my forearms and shoulders were completely pumped out by the end.
Heavy squats with the last set for as many reps as I could with my max weight. Pull ups and Dips in between and after. Finished with barbell high pulls. Traps, shoulders, pecs, lats and quads are all equally jazzy with Lactic acid right now.
Tomorrow I'll give the dogs a long walk in the morning. Jog a 5 K in the afternoon, and then walk the dogs for another walk in the evening.
Good news this weekend! My wife has been asking me to take a mutual friend of our's out to Wyoming for antelope this Fall. Had only planned for my Cow elk hunt in November, but if the wife wants me to hunt more then who am I to argue. I'll be researching likely areas to put in for this weekend.
My wife is the same about moose and especially salmon. Always trying to get me out in the summers to fly fish for salmon. Best part is I was able to get her into fly fishing so now its even easier.
beautiful run this evening- 50 degrees and sunny, just shy of 7.5 miles- yellow bells, a few varieties of phlox and shooting stars have joined the crocuses in popping out
MT, what app are you using to track these runs? I like how it shows the elevation compared to my Strava app. Guess that could be because I'm compressing more miles into the width of the screen. Or sumpthin.
Spring has sprung here but it's wet. I've been building a bathroom vanity so just plugging away inside.
Yesterday shot shotgun, then shot more shotgun. Then finished off with 150 .22lr on the steel course. Fun day, the sun was out and we both reddened up.
Jeff- most of those are from a free training log on runningahead- you map your route and then it shows distance and an elevation profile. I just name and save the ones I run a lot. I've checked it against my gps and it's really, really close. I usually only bring my gps on really long runs or an area I'm not familiar with.
Cardio today, 30 minutes on the stair machine then 30 on the bike.
It was the strangest thing, I selected a stair machine with a bevy of beautiful women in front of me so I'd have something to look at while I worked out. But by the time my 30 minutes were up, they'd all disappeared.
Then I climbed down off the machine, and saw that they were all lined up behind me, gawking at my sweaty glutes.
I hate being objectified like that.
PS, come on Harry, not even a "well-played" for that last one? Where's your manners?
7.5 miles, ran the loop from yesterday in reverse- I think it's a little harder this way (or I'm just tired from yesterday's run :))- either way a good 1600' climb
Still walking the dogs a couple hours each morning, jogging on the treadmill, and lifting weights. Improving in all areas. My two tubby welfare dogs are starting to slim down and look like they both have real jobs and aren't a couple of lazy floor warmers.
Here in a bit I'll go down to the gym and knock out squats, Overhead presses and dead lifts. Tomorrow I'm off, so I get to sleep in, get up when I feel like it and walk the dogs for as long as I can stand it. In the afternoon I hopefully get to pick up my new Ruger Hawkeye Hunter FTW. When I'm done fingering it up, I'll get on the treadmill and remind myself that without me being in good shape my rifle will be all but a useless burden in the mountains. "A give me SOME, PT! It' Good for YOU! It's GOOD for ME!"
We're good shoes with all that walking, warmutt. Late last summer I'd been walking/hiking my foo' head off all year prepping for a backpack hunt... went on a 5-miler with my wife, wore stupid shoes, and set off plantar fascites in one foot that I'm STILL dealing with... my backpack hunt turned into car-camping and limping around within a mile or less of the rig like every other slob out there... anyway, WEAR GOOD SHOES!
We're good shoes with all that walking, warmutt. Late last summer I'd been walking/hiking my foo' head off all year prepping for a backpack hunt... went on a 5-miler with my wife, wore stupid shoes, and set off plantar fascites in one foot that I'm STILL dealing with... my backpack hunt turned into car-camping and limping around within a mile or less of the rig like every other slob out there... anyway, WEAR GOOD SHOES!
Amen to that JeffO! I've got really flat feet that resemble a ducks foot with more toes. My job has me walking on hard floors for ten hours at a time. Some mornings after a rough shift I can hardly walk when I first get out of bed my paws are so cramped up. This Winter I bought a pair of Meindl Fit IQ's. Easily the most comfortable boots I've ever owned. They formed perfectly to my flippers and I can walk all day in them and my feet don't hurt.
I had just learned to live with the pain and told myself that I need to learn how to suck it up and drive on. The difference with having good gear is staggering!
Yeah, and don't forget to wear underwear that doesn't chap your ass, pants that fit, and a comfortable shirt.
You can thank me later.
On this thread, we don't say "ass". How very... base of you. We say "glutes".
Anyways.... difference being, of course, badly fitting shirt/pants/skivvies won't ruin your feet for 6 months in just one walk.
I was actually wearing high quality shoes (Keen). They were just inappropriate or a long walk. I think 40-yo Jeff could've walked around the world in 'em but 50-yo Jeff got 2.5 miles in and asploded.
I'd say for me it boiled down to recognizing 2 miles in that they WEREN'T working for that task, good shoes or not, and being willing to I guess sit at the side of the road waiting for my wife to come rescue me in the car.
That's a tough pill... most guys just power through a little pain... big mistake with feet (IMHO) and the aging body. Or so I found. YMMV.
Doing my taxes... too grumpy to do this... grin... carry on!
After about 5 months off I'm finally getting back into it. Got runs in last Friday, Tuesday and again today. ~3 miles each @ 9 min pace at 7500'. Hope to get back on my bike this weekend. I need to start a regimen for strength training 1-2 days/week pretty quick too.
-20 minutes with my jumprope, used heavier and lighter ropes and did intervals.
-30 minute run on some trails and through the vilage, ~4 miles roling.
-hill sprints ~40m x6
My back seems to be coming along, Im making workouts longer and harder but making sure to stop while Im ahead rather than to go balls out and aggrivate the injury.
Ive also been doing yoga for just 15-20 minutes in the evenings and occasionally some mobility work for the spine when Im feeling tight. All of this seems to be working and I feel like my fitness and "strength" is going well too.
I write strength in parentheis because I competed in power lifting for a few years so the push ups, dips and pull ups I do now dont really seem like strength compared to heavy squats and deadlifts.
Yeah, and don't forget to wear underwear that doesn't chap your ass, pants that fit, and a comfortable shirt.
You can thank me later.
Yup, my tain't and sack seem tend to get galled on the long walks once I sweat up.
No word from the gunshop on my new rifle. I suspect being that it's Good Friday, delivery might be delayed. Oh well, morning poop patrol went well and we logged in some miles. Made all the neighborhood dogs stuck in their yards jealous as we hiked past their fences. Debating putting on the pack and walking the hill for an hour or jogging on the treadmill. Nice cool breeze outside so I think 65 lbs pack up and down the hill might win out. Everyone keep on picking em' up and putting em' down.
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.
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!!
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.
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
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
-Jumprope (heavy rope/lighter rope intervals) 30 minutes -1.5 mile run: 9:09 -pushups 5x8 (decline) -Pullups X 75 (sort of did them throughout the day, 5 here, 3 there etc)
Coming down to the wire on hitting my strength goals by end of month. Need 10 lbs on bench and squat, 25lbs on deads. As much as I enjoy lifting, I'm missing my morning runs with the current weather though my pace and distance isn't anywhere close to you guys. Looking forward to getting out there.
had a really nice run on the trails, about 7.5 miles- looked like I might get rained on (had my jacket around my waist in case), but a few errant drops is all I got
-do 10 goblet squats with the kettlebell (32kg) -"sprint" the hill carrying the kettlebell -10 kettlebell swings at the top of the hill -walk to the bottom
x10
Did some jumprope intervals for about :30 minutes in the evening switching from 1/4, 1/2, 1lb ropes.
Just shy of 6 miles on the mountain bike today. ~2 mile, 700 ft climb followed by a 3.5 mile descent plus a half mile or so back to the truck. As punishing as the climbing is on my legs, I always forget how much upper body work is required descending technical terrain at a good clip.
Haha can relate to the honey-do's. Our house build is "done-ish" but man oh man is that "ish" a red-haired jilted drunken bitch!
Lots more digging and gravel and concrete work... pouring testers in preparation for doing some concrete countertops... I can relay that digging deep slit trenches is an excellent glute workout!
Jogged on the treadmill yesterday. Still don't like it, but I'm getting better at it. Great lift today. Squats, Dips, Dead lifts and overhead press. Strong lifts in a timely manor. Nothing outrageously heavy, but good solid form lifts leaving just enough gas in the tank to finish without any cheating or jerking.
New rifle? Now you're talking. What'd you get, I must have missed it?
Ruger Hawkeye M77 FTW in 7 mm Rem Mag. Haven't had it to the range yet. Lapped the rings and hopefully my next weekend off I'll get to mount a scope on it and put some rounds down range.
Absolutely gorgeous morning here. I worked last night, but with THE WIFE out of town, my dogs felt I had slept long enough and that we should be walking on such a fine day. We headed out and put in a brisk two hour walk hitting every hill we could. The light North breeze and sunny 50* temp made for a perfect MN shorts and T-shirt kinda' walk.
Looks like all the regulars on this thread are really kicking butt and making great gains. Only 5-6 more months to go before it'll be time to put all this sweat equity earned in off-season to the test. Come on October!
I didn't hit the gym yesterday but mowed the grass (push mower, of course) helped my son move, shot the bow, and tried to keep up with the dog for three miles. We were hearing roosters everywhere, and had the first "escort you out of our territory" run-in with a few coyotes, meaning it's time for the pups to make their appearance soon.
got a really nice 5-ish mile recovery run on the trails; my legs were definitely fatigued and sore from yesterday's outing, but have learned that an easy run often helps with the soreness- legs feel better
What did you get??? I'm in the market for a new now myself and planning to really splurge on this one and buy a nice bow, Hoyt, Matthews, pse. I've always had mid level bows in the past but this time I'm going all in, I've been working a lot and putting extra $$$ away, my injury is getting better and I'm ready to hunt hard this season.
Today's workout:
Kettlebell: 32kg -10x15 one hand swings -10 Turkish get ups -6 minute squat test
-pull-ups -push-ups -dips
10 sets of 6 in circuits
Jumprope ~ 12 minutes, part of a 30 day challenge, used a 1 lb rope.
8 Green Mountain JB Wifi pellet bbq stoves (189lbs) stacked them up so lots of leverage lifting.
probably about 30 tons (15 pallets of stuff) moved. Firman generators, honda 3000s, traegers pellet stoves, bradley digital smokers, and other stuff.
The bow is a recurve, a Jack Howard Supergamemaster Jet The last edition circa. 1992. 52lbs. I am bought it from the original owner and its in perfect condition. It meets my standards in a recurve and I am one picky dude.I have enough compound bows and enough recurves but sometimes something comes my direction.
Nice bow. I've heard good things about those but have never shot one.
Missed all my lifts yesterday. Thinking limited/poor sleep over the past 2+ months finally caught up to me. I think I'll take this week to recuperate then jump into more cardio stuff next week. Lifting will only be 2x a week and start mixing in r/b/s stuff.
Took the dogs for our morning patrol. Loaded a pack up with 25 lbs plate for the stroll. They're beat, and flopped out in their favorite cool spots panting and sleeping. My shirts well sweated, so all and all I feel it was a fine morning for us all.
Tonight I'll do a warm up mile on the treadmill then hit the weights. Heavy squats, weighted dips and pull-ups. Finish with volume dead-lifts. Close the work out by walking the stairs for as many rounds as I can in 20 minutes.
Diet and exercise has been going well. Pants are loose and my belt is needing a new hole punched in it. However; my Wife told me that we are expected at a couple of social functions this weekend. Read that as huge amounts of empty calories hospitably placed before me. For me to not accept these offers would be seen as rude or ungrateful to the hosts. Going to be a battle of social grace and willpower for me.
Chest- Going to go Smolovjr. on Bench. Want to get to 375lbs in three weeks. Bench 4X per week.
Day 1 6sets of 6 reps at 260lbs DB incline presses 5 sets X 100lb dbX 6 reps Weighted Dips 55lbsX 5sets X 10 reps Hammer strength Curls with negatives Tricep cable pulldowns 5 sets X 200lbs?X 10 reps Latpulldowns with chinup grip for biceps 230lbsX 5 sets X 10 reps
well my 5-ish mile run turned into a 2-ish mile run, the rain was tolerable, but the wind and rain a little much.......... so went to the gym and hit the weights
Chest again- Day 2- 7 sets of 280lbs X 5 reps Legs Squats Day 1- 6 sets of 275lbs X 6 Reps Jailhouse-5 sets X 50 dips 15 sets of 70lbs db rowsX 10reps 5 sets of 50lbs alternate db curls
2000m C2 intervals
Come home- Tuckered from the leg/Chest combo. Will add deadlifts as terres major gets better. Should be by Saturday.
Rural cross-training day... I'll spare details. Was quite tired by end.
I start in on the 2018 firewood for real here in the very near future. 3-4 cords. There's a workout with some juice to it! Right now it's still too wet to get my truck in there but I can drop the trees and buck them up.
Continued the rebuild of the interior of my woodshed... pretty damn whipped... stop here if you don't want a long boring read.....
So, had to move about a cord of wood to get to this next quarter of the shed (3/4 are done now).... totally all-body whipped. I'd been using pallets for the last 20+ years both to get the wood up off the ground, and for vertical supports between the quarters... over the decades I'd replace this rotted pallet, that one, fix this broken whatever.... but always with a bunch of wood still in there so it was kind of piecemeal catch-as-can type of repairs... it had evolved into something pretty damn hillbilly.... so anyways now that's all gone. Now there's treated wood 4x4 "skids" with 2x3 (just ripped 2x6's in half) nailed across them. Like a heavy duty futon frame sorta. Then 2 new posts set on big pier blocks in the interior so I could put up stem-walls (again kinda like HD futon frames) to act as supports so I have 4 discrete quarters, that each hold a cord.... I burn a number of different woods and I like to keep things organized by category when possible. Hot and fast, night burners, the crappy stuff for fall and spring when it's not too cold.... the cream of the crop for those really cold nights where a perfectly sized 10-lb chunk of White Oak on a nice bed of coals, all damped down, and you wake up to a warm house...
Anyway that was my workout. Hoping to ride tomorrow.
Another morning another walk with the dogs. Added 5 more lbs to the pack. Off tomorrow. Going to hit it good and hard with a walk in the morning, 1.5 mile warm up jog, weights and finish with some hill joggy sprinty sorta' things.
8 Green Mountain JB Wifi pellet bbq stoves (189lbs) stacked them up so lots of leverage lifting.
probably about 30 tons (15 pallets of stuff) moved. Firman generators, honda 3000s, traegers pellet stoves, bradley digital smokers, and other stuff.
The bow is a recurve, a Jack Howard Supergamemaster Jet The last edition circa. 1992. 52lbs. I am bought it from the original owner and its in perfect condition. It meets my standards in a recurve and I am one picky dude.I have enough compound bows and enough recurves but sometimes something comes my direction.
Nice, I like recurves, my Fred Bear super kodiak is still one of my favorite pieces of gear, I took an elk with it about 5 years ago but havnt used it much since,
Wheww! Hands are still shaking from my workout. Shaved a bit of time off my 1.5 mile warm up jog. Went into dead lifts and overhead presses. A couple of warm up sets and then heavy 3 sets of 3 reps in each. They all felt good. After my last set I dropped off some weight and closed out with 5 sets of 10 in OHP and 5 sets of 5 in dead lifts. A bit chilly outside so instead of hill runs I hit the treadmill again and jogged another 1.5. I'm feeling worked, but like I've still got a bit more fuel to burn. Good thing too because I promised a buddy I'd help him move some stuff in about an hour.
Hope Y'all have a good weekend and get some good training in.
nice crisp morning, abut 38 degrees start- mid 40's when I was done; about 11.5 miles w/ almost 3000' of gain- the first 7-ish miles of today's run follows the 20 mile race I'm doing in a couple of weeks (it's about as brutal as a 20 miler can get)
SW is working me more right now. However, I hit all major lifts. Bench 8 sets of 305lbsX 4 Reps Deadlifts 6 Sets of 375lbs X 6 reps Squats 7 Sets X 365lbs X 5 Reps
Inclines 95lbs X 5 sets X 10 reps Lat Pulldown X 5 sets X 10 reps X 260lbs Incline control alternate curls X 65lbs X 10 repsX 5 sets tricep pulldowns X 5 sets X 10 Reps X (200lbs?)
30 minutes of stair stepper.
No Interval work or kettlebells. but it took a long time to do majors.
Last night: warm up jog on the treadmill. A little farther and a little faster than I did before. Squats, weighted dips and pull up's. A little heavier and less rest between sets than the last time. Finished out by stair walking with a Power thrust then a pull up in between each climb for as many as I could, and as fast as I could, in twenty minutes.
Raining this morning so didn't go to far on the early morning poop patrol with the dogs. Tonight I'll jog for distance on the treadmill.
Also dropped & bucked up 3 more medium sized firs like the one in the truck there... it's a unique workout in that the footing in my woods is so uneven that the whole lower-legs area and hips get a good workout... and then there's serious juice to dropping big trees (amongst other trees especially) so your body tends to just git 'er done, and do what's necessary to not get squished or cut by the saw or whatever....I get beat by the end, and then I pay the price later.
Hey, this is why what you guys are doing is so much better: its more controlled, and specifally designed to NOT [bleep] up your back! My back is killing me tonight.
But goldang it, I got a workout today, and I'm claiming it!
I was a sawyer for five years in NW Montana back in the late 70's- falling/limbing/bucking trees and going up and down mountain sides every day (carrying a chain saw, gas/oil and 10-15 #'s of stuff on a belt/harness) made elk hunting on the weekends in the fall easy
Freight. 6 X 186lb Green Mountain JB Pellet Stoves moved and stacked. 6 coleman minibikes(95lbs) moved and stacked. 6 Firman 4500 generators(135lbs moved and stacked). Its funny that I for some reason am the only one scheduled for freight night.
Spent the morning bucking up fir logs and dismantling this mess. Our woods, to the best of my knowledge, were logged in the 50's then allowed to grow back w/o any management... the result is a mixed lot of hardwoods and softwoods, the variety and size of which we love (lots of white oak, ash, maple, fir, pine, etc) and there's some huge trees out there... but the understory hardwoods (mostly cascara and wild chestnut and a few others) have reached a climax of sorts and are starting to fall over in places. This was one of those places. It's very strenuous and not a little dangerous taking something like this apart! There's a lot of pent up energy in those bent trunks and you gotta be smart about how you sequence it. I am, of course, not smart so that makes it extra-sporty.
For scale, the biggest of those leaners is about 14" at the base but most are 6" -8".
Anyway... 3 tanks of gas burned in the Husky, still got all my body parts, didn't squash my dogs, I'm done for the day.
a leisurely 5-ish miles on the trails- the crocus are about done, but shooting stars, yellow bells, phlox and even some balsam root are popping- low 50's, light wind- perfect running weather
got in a nice 7-ish miles on the trails this evening- upper 60's, as warm as we have been all spring- felt hot, tomorrow it will be hot- low 80's- it's going to hurt!
Yeah... heat is not my friend as far as working out. Or shooting. Much prefer cold in both cases. The exception is cycling; the wind chill can be brutal on cold days, whereas even hot days are pretty tolerable on a bike (except steep long climbs) as long as you have plenty of water.
Another big day in the woods. Two truckloads of fir rounds brought in. Was lucky to get my truck back out of there with the second load! Hope I didn't tear my pasture up too bad. D'oh.
I had to carry the rounds across all manner of footing irregulaties to get them to my truck... also threw a bunch of them to save having to carry them across a couple really ugly areas. Like a medicine ball workout I suppose.
6 hours in the woods today... chain saw work and then carrying/dragging the hardwood "pecker poles" to the truck. I love this kind of work and it'll be a real turning point in my life when I can't do it anymore. Been doing this every year since I was in my mid-20's... I'm in my early 50's now... there's a type of strength that builds up over the years with good hard manual work. The trick is to not get hurt. Lower back particularly... as we all know, being old guys and all!
Yesterday was absolutely fantastic around here. Walked the dogs for about 3 hours in the morning. Older dog started limping so we ended the walk before I really wanted to on such a great day. In the afternoon I did a warm up jog on the treadmill then squats, overhead press, bench press, and bent over rows. For conditioning I put on my pack and walked up and down the hill on my property for as many rounds as possible in 40 minutes. Walked with the dogs this morning, but the older dog started limping again so we turned back. I walked the up and down the stairs in my house for a 100 rounds.
yesterday took on a big route in the Elkhorns; didn't know if it would be doable with snow, but hit both Elkhorn and Crow Peaks- a 15-ish mile loop w/ a little over 4000' gain; 10-11 miles on snowshoes- wee bit sore today
Ed- yup- just got it, Tarahumara (w/ a kit bag up front)- the shoulder harness setup is similar to some of my running packs- makes for a pretty nice carry
Yesterday, I didn't have time for a warm up jog as I slept in a bit late. Stretched out well and added an additional warm up set to my lifts. Dead lifts with a set of heavy weighted dips between. Then finished with power thrusts and pull ups. Today is a rest day. Tomorrow I'm off and will stay plenty busy with dog walking, and yard work. I'll close out the day with a warm up jog, strength train and then some heart pumping conditioning.
Jeff O your latest work outs were always some of my favorites growing up on a farm and working with my Dad and Grandpa in the timber industry. Split many a cord of oak, ash, and hickory. Between that and hay hauling its amazing how little one needs to "exercise" to keep in shape.
beautiful evening here- mid-60's and the sun shining; got 5.5 miles in on the trails- didn't feel particularly fast, but when I got back to my truck the watch said otherwise
Got back a bit ago from walking the dogs for 3 hours. A lot of foamy drool formed on their bottom lip from panting. Throwing down some scrambled eggs with vegetables, salsa, and a couple strips of bacon right now. Feels well earned. Dogs are too tired to beg. All they want to do is lay on their favorite cool spots. Lazy pot licker's.
Sun's out and its gorgeous. Really feel like strapping on the pack and going for a solo hike, but I guess weed eating and yard work will be what I better do instead. It's a good day. Feeling strong and motivated to get stronger.
Got back in the gym for the first time in 10 days yesterday, did lower body and did cardio today. Been on a river cruise on the Rhine, sat around eating German and French food, drinking good beer and wine, and eating desserts for a week. But didn't gain a pound, I guess all the walking tours we did paid off.
So I hear! I repp'ed for a brewery for a year a few years back, and our kolsch was quite popular. Doesn't do much for me (I like beer so hoppy you could smoke it) but... to each their own.
I really liked the Gerrman beer halls. You don't even need to order another beer, when they see an empty glass they automatically bring another until you tap out by putting your coaster on top of your glass.
Not to mention the food they bring to go with it. Sausages, cured meat, and cheeses. Blood sausage was excellent.
There's a few "Germanic" venues in Eug... the one I'm most familiar with is The Beer Stein. Food is as you describe. Lots of fun! My family used to make blood sausage (illegally) but that seems to have died off with the oldest generation... I never tried it. As a kid it was just too weird.
How would you rate the overall fitness of the German population just from what you saw? My workout buddy (the rheutard) came home from a Europe trip last year appalled at how bad "we" looked in comparison.
I had the same impression of the Swiss, Germans, French, and Dutch that I saw. It's kind of striking. When we saw someone that was obese, they were almost always American.
Problem in America is that we work too hard and don't get enough sleep. We worry and work towards owning stuff rather than worrying about healthy experiences. Then there are the weak...
I really liked the Gerrman beer halls. You don't even need to order another beer, when they see an empty glass they automatically bring another until you tap out by putting your coaster on top of your glass.
Not to mention the food they bring to go with it. Sausages, cured meat, and cheeses. Blood sausage was excellent.
I had a week long business trip last Nov. Really enjoyed the beer and the food too. First time I had blood sausage and a few other things. Good experience. Now to find similar beer in the US. Haven't found it yet but it's fun trying.
about 5.5 miles on the trails with a really "good" climb :D; I've got a 20 mile trail race on Saturday so that's it for running this week- let the legs rest up some
Another woods day... peckerpoles are cut & stacked:
And I have this left to do, then I'm done:
Body feels good. Strong like ox <g>. One very encouraging thing, the plantar fasciitis that plagued me all fall and winter seems to be, toss salt and knock on wood, more or less resolved. I've worked the [bleep] out of my feet the last couple weeks in very uneven terrain with heavy loads... all good...
A bit warm for the two pot lickers this morning. Knew they'd drag ass and not want to walk very far from their cool spots. So, loaded up my pack with two sacks of water softener salt and took them for a walk. Still had to drag them up the hills. They simply don't do well when its over 65*. I did make them suck it up and go at least 3 miles with me. Their spent and I'm feeling charged by it.
Going to hit deadlifts and a couple accessory lifts this afternoon to earn my steak and asparagus tonight. Love me some deadlifts when the bar starts to bow under the weight. A real ego booster.
survived another 20 mile race- barely! right now I've sworn this race off for next year, come spring being the dumbass I am- I'll probably hit the register button again
I was watching vids of Kilian Jornet and Anton Krupicka running up and down the Grand Teton during my workout this morning and remembered what you were doing today for real. Congrats for entering and double for finishing.
I need to get better about logging workouts, I always write stuff down on paper but I get lazy with the online stuff.
Anyways,
Ive been doing my normal Kettlebell, Jumprope and calisthenic stuff but Ive been running a lot more and really enjoying myself. In fact, Im thinking Ill do the Angel Creek 50 miler in July.
I havnt run a 50 mile race in ~7 years but things seem to be coming together, i not ore from daily runs and Im getting faster and faster, As of now, My longest run has been 13 but I still have 6-7 weeks to build and then a week to sort of taper off. This race will just be a fun run, Ill go just to enjoy being out and the goal will be finishing strong.
Akpendude- good luck on the 50 miler- that's a toughy!
weight trained yesterday evening, no squats! my legs are sore to the touch, hoping a easy 5-ish on the trails this evening will take a little soreness out
Akpendude- good luck on the 50 miler- that's a toughy!
weight trained yesterday evening, no squats! my legs are sore to the touch, hoping a easy 5-ish on the trails this evening will take a little soreness out
Thanks, I'm looking forward to it. I used to be a very solid 50 mile runner but then I went overseas and had to stop doing that. This first one back will just be for fun.
1st day off after three heavy bench press days. I rototilled the teacher garden for three hours for my potato patch. I have to have my 250 lbs of potatoes.
Too funny. Got some tilling in my near future, though the old rear-tine BCS is actually not so bad.
Took a couple days off (firewood kinda whupped up on my shoulders) but did do a very aerobic push-mowing of 2/3 acre the other day. Also plumbed in the vanity I recently built, which was a surprisingly effective core workout... grin... [bleep] plumbing anyway...
Good weather inbound so it'll be back on the bike here shortly. Can't wait. Any of you guys process some major mental stuff when working out? I do. Got a backlog.
Been walking every morning. Lifting on a regular basis and throwing in some hard conditioning. All that mixed in with Spring cleaning and yard work has me feeling pretty darn good.
Jeff O, I think about hunting a lot while I work out especially when I'm doing cardio. I plan some pretty epic long hunts in places I'll most likely never go, but still love to day dream about.
Last day of smolov Jr. Bench. 10 sets of 355lbs X 3 reps. 4 sets of 225lbs X 10 reps for warm up and cool down. leg extension machine 250? lbs X 25 reps X 5 sets. Hammer bicep Curls X 3 plates X 5 sets X 20 reps. Plate trap lifts X 5 sets X 25 Reps. Jailhouse 25 reps X 5 Sets. I think that this is ok since I started two months ago.
2000 M of C2 Intervals
20 minutes of bike.
Going to Seward for my sister's wedding and will work to come back. Never been to a Cabelas other than the one that I delivered papers to when I was 6 years old before heading North. I used to get christmas cards with gift cards from Dick and Mary Cabelas when I was delivering the Sidney Telegraph to them.
I will probably do a 5/3/1 circuit with one more Smolov Jr. I didn't try a 1 rep max but it has to be about 375lbs to 380lbs. One more cycle and I will get to 400/500/600 and then start work on functional strength. Pullups, hill climbs, packing and other things until Sheep season.
other than a few short runs this coming week, this ends my training for the Bob Marshall Open as it kicks off next Saturday- some record snowpack and high flows will make for a very interesting journey to be sure; training wise I think I'm pretty good to go
got another 5-ish in on the trails- same scenario, big climb (1400' in the first mile) than a gradual downhill out; will be the last run before this weekend's event
Back from Wedding. I had three crowns put in today. Temps until 5/8. I am going with 5x5 major lifts. 1.2.3 until I get my bearings again. Bench Press 5 Sets of 5 reps at 325lbs. db rows 5 sets X 10 reps at 105lbs. 5 Sets of 50 reps of Jailhouse Reps. Hammer Strength Curls X 5 Sets X 90lbs X 20 Reps. Lat Pulldowns X 5 sets X 10 reps X 180lbs?
2000 M of C2 Intervals.
That's it. I have got to work freight tomorrow but I am hoping to get some lifting in at the end.
just found out that I got in the Bridger Ridge Run (lottery system)! it's a really (really) tough 20 mile race- most of it along almost non-existent mountain goat trail
No kidding! That looks like where mountain goats go to DIE.
Cool morning so I "finished" the firewood. 4 cords cut, hauled, split as necessary, stacked... my usual spring workout. Don't know how to quantify it but I'm a baaad man swinging a maul right now.
You will enjoy the Bridger Ridge Run! One year when I was running it it snowed....a lot. Ended up breaking one finger, spraining two others and tore up my rotator cuff. Still had a blast!!!
You will enjoy the Bridger Ridge Run! One year when I was running it it snowed....a lot. Ended up breaking one finger, spraining two others and tore up my rotator cuff. Still had a blast!!!
Ed that might have been the same year my buddy ran it- he said there were a lot of folks in shorts and singlets with no beanie, no gloves, no jacket when it started snowing- ouch!
It has always amazed me at the number of people running trail ultras with no jacket, gloves etc. Or then you have those that carry a hefty bag as their rain gear??? Have fun in the Bob this weekend and be safe!
You may have heard, but we had a gal that got caught out for a night in the Elkhorns the year before on one of the HURL long runs. Not dressed very well and nothing for a possible night out. Kind of scary, she was OK the next day, but probably better prepared the next outing
That same thing happened a while back during the Elkhorn 100k. A runner took a wrong turn at Clear Creek, got totally lost and ended up at Eagle Ranger Station where he spent the night. It's always good to be prepared to spend a night out if necessary.
My God in Heaven mtwarden that sounds like something a man should only do if he's got a war party chasing him! Even then I'd take my chances by turning into them and fighting.
Walked the dogs into the ground this morning. Just lifted weights and now I'm waiting on The Wife to get home from work to go on another walk. Pants are getting looser. Belt is getting longer.
Back from the Wedding and a hiatus. Three major lifts today. BP 5X5 @ 325, DL 5X5 @455, SQT 5X5 @ 375 I think I went light on SQTs but that is ok. 2000 MC2 and 20 min of bike slow.
I'm alive! got out yesterday afternoon after a 115 miles of plenty of steep ascents/descents, swollen creeks/rivers, snow covered passes, massive amounts of blowdown and lots and lots of beautiful country!
Outstanding. Finisher is a strong accolade. I would love to hear about your gear list starting w/ the shoes. Your opinions about what worked or didn't would be valued.
oh I'm definitely going to give it another go- God willing
mike -I was using LaSportiva Akasha shoes, it's one of their heavier trail runners- I run in other shoes, but find these just right for hiking- good outsole with a very grippy compound- tough too, this is their second Open (with additional 3-400 miles of tough hiking/snowshoeing)
pack is a Exped Lightning- 45 liters, use a Climashield Apex quilt (MLD), thermarest xtherm for a pad, tarp and light bivy (also from MLD) for shelter- al good performers and basically the same lineup for the last three years
I use MSR Shift snowshoes, which are a youth shoe, but found out they will accommodate up to about a Men's 11 w/ the binding- nice and lightweight, but good bindings and aggressive crampons/traction bars
don't want to derail our fitness thread, if you want more details I'll happily share what I know- you can shoot me a pm if you do
Every injury I have had in my life has some holdover; to include the elbow at age 11, lower back at 14, and on and on... but it's the "itis" type stuff that freaks me out as I get older... tendinitis.. fasciitis... etc. Those things take forEVER to resolve, if they ever do.
My wife is doing a week+ backpack in the Yosemite area (the Muir trail) in a month and has a knee injury that happened in January that she still can't shake.. ironically the biggest improvement came after getting sick with a whole-body "bleah" type inflammatory response. Once that all calmed down, the knee was considerably better.
Aging bodies are just weird. I seem to have impacted my GOOD hip with all the walking funny from my bout of fasciitis. Greeeaaat.
knock on wood (twice!)- I've been rather fortunate with injuries, no old/nagging injuries- I did get a stress fracture in my left heel two springs ago that kept me from running for ~ 10 weeks (I ran on on pavement at a school I was attending and that's when it lowered the boom); last Open I had injured both feet in the area that comprises extensor ligaments/tendons (on top of the foot where it flexes)- I'm pretty sure that happened because I tried to jog some final miles out on some logging roads- not a great idea with a 20 lb pack
I am so busy with all of the different activities that I am cutting my cardio and Intervals short but I want to get a solid base of savage before I shift gears.
Arthritic ankle. Osteoarthritis from multiple sprains going back to high school. Three years ago I was doing one-legged box jumps. Two years ago, an Alaska sheep hunt. I couldn't do either one today, gets worse every year. Now it's like walking around on a sprained ankle, permanently.
The only long-term option for treatment is fusion of the ankle, and I don't want that. I'll try another cortisone shot this hunting season, see how that works.
That sucks. Ironically the one significant injury I can remember that did NOT carry forward was a badly sprained ankle in 7th grade.
In my 30's, so late 90's, I thought the hip I tore up skiing in '88 was going to lead to replacement ASAP. It was KILLING me and had been for years. However, it stabilized, maybe due to some incredibly painful aggressive stretching (adhesions?) and as long as I avoid jarring impact, gives me minimal grief other than a constant dull ache that I hardly notice anymore.
Jeff- those are Pear Izumi N2's- I've gone through about 12 pairs over the last four years, sadly they are going out of the running shoe business- I've stocked up some, but just a matter of time before I deplete my supply
I do have a pair of LaSportivas- the Akashas- I need to replace that pair as they have finished two Bob Marshall Opens (and a bunch of snowshoe miles)- little beefier than your average trail runner, good sticky compound too
I've owned a couple of pairs of Salomon's- great shoes, but none have been roomy enough in the toe box for me (have loooong toes!)
Wow- didn't know P-I made running shoes! They make excellent cycling gear.
LaSportiva... I used to use their climbing shoes back in the day. Similar colors, haha... gaudy. I was surprised to see them in the hiking shoe business. Look nice, but the Salomons feel like they put my foot on a pedestal and then built the shoe around it.
I guess time to jump in here....prepping for my first elk hunt this fall. I'm from southeast PA and live at about 450' or so above sea level. I'm sure altitude is gonna hand me my butt, but trying to do what I can to prep. 4.4 mile run with 340' of elev. gain yesterday. Been running since March and almost done with a 10k training plan, moving to 1/2 marathon soon. Cycling as well to add some volume without beating my 41 yr old knees TOO hard.
Lifting on the Wendler 5/3/1 plan, as well. Deadlifts on the menu tonight...probably put the treadmill on an incline tonight and walk for an hour or so after deads. Been doing 15-16 mile rides on my road bike a couple times a week, soon to stretch that out, too. Let a specific workout "program" turn me off of cardio work for a while, but I'm enjoying being back at it now.
I guess time to jump in here....prepping for my first elk hunt this fall. I'm from southeast PA and live at about 450' or so above sea level. I'm sure altitude is gonna hand me my butt, but trying to do what I can to prep.
Best thing you can do besides working out is to get to your hunting spot a few days before the hunt and give your body time to acclimate.
Going for 1st rifle in CO in October. Opening day is a Saturday. We're getting there near dark on Thurs, be in our location on Friday all day with no travel, and then hunting on Saturday. Can't get there much earlier, so hopefully that'll be enough to help at least a little bit.
Glad you are still working it SP- was worried you'd fallen into the Pit of Despair over the cankle...
I live at a similar elevation and it can be bothersome at first at elk camp at around 6k feet... lots of water, avoid excessive alcohol, and don't eat a big taxing meal... I know, can be tough, it's elk camp after all <g>. My buds used to be in "playing hooky from the wife" mode and it was like a beer & bacon festival or something. I learned to just say no or at least eat/drink in moderation the first couple days up there. Ain't no hangover, like one with an elevation assist.
No real plans for any alcohol, really. I don't drink often, and rarely in any quantity. The other hunter on the trip is a pretty serious elk hunter, and we're there to hunt.
But we'll be between 9500 and 11,500 as near as I can tell. It's gonna be up there.
not sure where to source one or cost, but I read a really neat account of agent who made into the Hardrock 100 and lived in Texas iirc. He put lots of miles in training, but he purchased a mask that you can adjust the amount of O2 you're getting and used it on stair climber
I want to say he finished in the top 20 which is really saying something in that race
might not be germane to your elk hunt, but a neat story nonetheless:D
Those things don't really mimic altitude, but they do make it harder to breathe, and thats how they restrict oxygen intake. So their value in helping acclimate is questionable.
Yeah, I am aware of the Training Mask stuff. But as was mentioned, unless you wore it 24/7, it's value is questionable in my mind. If it makes me work harder to workout, I guess there's some value in that, but my body won't adjust to less O2 because the other 23 hours of the day will be at normal 500' elevation oxygen levels.
I monitor my heart rate during exercise and I check it periodically when idle. I try to every few days check my resting heart rate as well, and watch how fast my HR recovers after exercise. The faster my HR drops after exercise, the better...the lower my RHR is, the better. These metrics point to overall heart health and cardiovascular ability to recover from an O2 deficit state. I figure that's what I'm gonna need the most at altitude, so that's where my attention is.
Then my lifting and hiking is more to sort myself out for how I want my packs rigged under weight, my boots, my gear, etc....my general strength and stability (muscular strength helps with joint stability), etc. I do some mobility/flexibility work as well to be sure I'm not strong but immobile, too. Trying to keep things in balance and not overtrain or undertrain anything. A lot of plates to keep spinning.....but doing my best around work, kids, life, etc.
I monitor my heart rate during exercise and I check it periodically when idle. I try to every few days check my resting heart rate as well, and watch how fast my HR recovers after exercise. The faster my HR drops after exercise, the better...the lower my RHR is, the better.
Interesting that you mentioned that. If you keep track of your resting heart rate, you'll see that it will elevate when you first arrive at your hunting spot. That's because there's less oxygen in the air (not a lower percentage, just fewer molecules within a given volume) so your heart has to pump faster to get the same amount of oxygen to your muscles and organs.
Your body reacts to this or acclimates by producing more red blood cells, raising the amount of oxygen your blood can transport. So at the end of your trip, your resting heart rate at altitude will have returned to somewhere close to what it was back at sea level, since you'll have more red cells.
The masks make you work harder to breathe but they don't help your body acclimate by making more red cells. Making more red cells requires iron, so eat some iron-rich foods the first few days you're up there, it can't hurt.
I've been hunting deer up around 9k lately... I can say with some surety that being in really good aerobic shape greatly decreases the adjustment period/consequences of going low to high like the OP will be doing. Since he's running he's got that covered. But don't overlook the bike- at least if there's big nasty hills around- because with minimal impact to the knees/hips/back a guy can push his HR to its literal maximum (which is a WEIRD feeling) and then keep it there. I guess it could also be done via sprints on the flats, but, bleah to THAT. Hills are way more fun.
If your bike isn't set up for steep climbing, Ted, a (usually) simple swap of the cassette can address that. The biggest sprocket on my cassette (Ultegra 6800 11-sp) is a 32-tooth.... I can climb virtually anything...
Nothing too exciting. Lifting heavier weights and following it up by ruck sack packing heavier weights for faster walks for longer periods of time. Eating better for me foods each day. Trying to find moments to sleep whenever I can. Drinking lots of water.
Still hate running. I receive no joy from it other than to say I gutted it out and completed what I set my mind to complete. I find genuine joy in walking up to bar stacked with heavy plates and defying gravity with it. Like how a heavy pack feels when I first load it onto my back, and love how it feels when I take it off after I've sweated my arse off carrying it up hills.
I'm there on the bike. I have a 2013 Specialized Roubaix (carbon frame). Tiagra gear on it, but it handles the hills here ok. Can't spin every hill I hit, but close enough that I can stand up and gut out whatever is super steep. Only a few spots like that.
Eventually I want to change it out to 105 or Ultegra gear. Just a matter of freeing up cash that I don't want to use for something else instead.
Generally for a ride around home, I'll get about 1000' of climbing (unless I target hills, then I've racked up over 2000') and average in the 160's for HR for the entire ride.
Since I have deadlifts on the agenda today, I likely won't run or ride, but since my daughter has her dance class tonight, I'll probably through some weight plates into my Eberlestock and take a walk while she's in class (about an hour). I can put my 10's (I have 4 total) in the pack pretty easy and spend an hour walking the hills in town (there's a couple decent ones) while she's in dance class. I'll lift before we go, then take a walk while she's in class.
Nothing too exciting. Lifting heavier weights and following it up by ruck sack packing heavier weights for faster walks for longer periods of time. Eating better for me foods each day. Trying to find moments to sleep whenever I can. Drinking lots of water.
Still hate running. I receive no joy from it other than to say I gutted it out and completed what I set my mind to complete. I find genuine joy in walking up to bar stacked with heavy plates and defying gravity with it. Like how a heavy pack feels when I first load it onto my back, and love how it feels when I take it off after I've sweated my arse off carrying it up hills.
I totally get it on the bar and the satisfaction of moving it.
I do get a weird enjoyment from riding and running, though. Kinda the same feeling.... "saw a limit and beat it" kinda thing.
I'm there on the bike. I have a 2013 Specialized Roubaix (carbon frame). Tiagra gear on it, but it handles the hills here ok. Can't spin every hill I hit, but close enough that I can stand up and gut out whatever is super steep. Only a few spots like that.
Eventually I want to change it out to 105 or Ultegra gear. Just a matter of freeing up cash that I don't want to use for something else instead.
Generally for a ride around home, I'll get about 1000' of climbing (unless I target hills, then I've racked up over 2000') and average in the 160's for HR for the entire ride.
Since I have deadlifts on the agenda today, I likely won't run or ride, but since my daughter has her dance class tonight, I'll probably through some weight plates into my Eberlestock and take a walk while she's in class (about an hour). I can put my 10's (I have 4 total) in the pack pretty easy and spend an hour walking the hills in town (there's a couple decent ones) while she's in dance class. I'll lift before we go, then take a walk while she's in class.
Nice. I also ride a Spec Roubaix- 2014 or '15 Expert w/ SL4 frameset. It was a splurge but as an investment in my health, completely rational, unlike other splurges I've done in my life. Love that bike.
My first road bike had Tiagra and it was fine. My spare/travel bike has 105 and it's fine too. Ultegra is lighter and has a very nice, light touch to the controls but Tiagra and 105 are functionally just fine. Well... Ultegra brakes are a notch above.
What are you using for pedals? I've gone Speedplay for the float.. easier on my knees.
My main route is 27 miles, starts and returns to my place, and is like a map to the biggest local hills <grin>. I flat love climbing. 27 miles is just before my contact points start to get uncomfortable, which happens around 30-35 miles... though I'd be suffering if I did 27 flat miles where I couldn't get up out of the saddle.
I have SPD's because I had the idea I'd rig my existing MTB with them too.
Funny thing....that MTB doesn't fit me AT ALL, which I realized after riding a fitted bike. And I don't like them, but again, "fun money" is only so much, and priorities have to be set, lol.
If I had it to do again, I'd get the Roubaix with the SRAM groupset on it. I liked that. I was $600 more, and I decided not to spend the money. I wish I had. I liked the SRAM gear.
I've been hit or miss on my cycling, but when I was consistent 2-3 years ago, I was hitting 30-35 miles pretty comfortably, and did 50 a few times. I want to find a good pro fitter and get re-fit. I think I have settled in to my form more and need some tweaks...need to bring the bars back a tad, notably, and could drop them a little more.
Deads tonight, rain stopped a pack walk like I wanted to do.
Cutting weight a bit, so my max sets aren't huge, but got 310 locked out for 9 pulls on my max set, then did 185lbs for 5 sets of 10 as stiff-legged deads.
I've been hunting deer up around 9k lately... I can say with some surety that being in really good aerobic shape greatly decreases the adjustment period/consequences of going low to high like the OP will be doing.
IMO, weight training done right is just as important. One of the things an elk hunter needs to be able to do is roll out of bed, every day, even after a tough day. Training your body to recover quickly from a tough workout that would leave most people sore is a big benefit. Cardio doesn't get me that.
one without the other, will simply leave you short
the Bob Marshall Open demonstrated that pretty well- without good cardio you simply wouldn't be able to put in big mile days (along w/ big ascents/descents); without strength training the miles of negotiating tangles of blowdowns would have been impossible- add 25 pounds to your back, sprinkle in some snow and it compounds the difficulty
Even Jim Wendler is pretty direct about the need to condition (cardio), even without something like elk hunting on the menu.
For Jim's training plans, he doesn't push tons of cardio, but still advises something like three-four 20 min sessions of hill sprints or sled work or similar in a given week's training plan.
For me, the endurance work I'm doing is about pushing my heart and lungs to get stronger and more efficient. The more capable my body is at delivering oxygen to my muscle tissue, the better, I figure.
So I have been working harder there than I have in the recent past. But I'm not ignoring my strength training either.....which is why I'm still doing my Wendler programming. (For those unfamiliar, it's a 4 week cycle, three weeks of progressive overload and week of deload, using 4 mains lifts.....bench, OHP, deadlift, and backsquat.....and accessory work for each main lift.)
Cardio to work my heart and lungs and body to efficiently handle an oxygen demand/deficit, strength training more to maintain than gain, but to keep my main lifts strong so I keep overall strength while working on cardio capacity and cutting some bodyweight. In essence, clinging to every little shred of muscle I can while cutting body fat so that I don't also lose muscle mass while cutting weight.
I've been hunting deer up around 9k lately... I can say with some surety that being in really good aerobic shape greatly decreases the adjustment period/consequences of going low to high like the OP will be doing.
IMO, weight training done right is just as important. One of the things an elk hunter needs to be able to do is roll out of bed, every day, even after a tough day. Training your body to recover quickly from a tough workout that would leave most people sore is a big benefit. Cardio doesn't get me that.
I agree. I remember the first year I hunted elk, the patriarch of the camp said, the night before opening morning, "tomorrow the Bataan death march begins".... he was right... by the 3rd day there was a lot of groaning at 4:30 am when it was time to roll out of the cots. SO much blowdown up there... brutal. But speaking strictly of the altitude adjustment and my own experiences, being very strong aerobically really helps take the edge off. I would surmise that a strong aerobic system HAS more red blood cells? Or is more able to utilize what it's got?
Of course some [bleep] just backpack up and shoot two cows opening day and are done with it.
Of course some [bleep] just backpack up and shoot two cows opening day and are done with it.
That sounds so easy when you say it like that. But those would be two guys who worked out all summer to be able to backpack up into a spot where no one else goes, and then pack the meat out! And chase off a couple bears in the process.
While most people hunt back by the road and complain about "no elk." IMO, that's the best reason to work out--to have the "gumption" to pack animals out of spots most people don't want to. "Cause that's invariably where the elk will be.
I have a cow tag and my buddy has a bull tag. My intention is to wack the first cow I can and get the work done so I can help him look for a bull and then get it packed out. If we bring home two elk, I'll probably be smiling (and aching) till Christmas.
I'll probably sing a different tune if/when it happens, but I gotta say, I'm looking forward to feeling the weight of an elk quarter on my back. For someone who's grown up on deer hunting in PA and dreaming of elk hunting "someday," I'm really stoked to finally get at it.
Ask me again in November how I'm feeling about packing elk.
I gotta say, I'm looking forward to feeling the weight of an elk quarter on my back.
That's what it's all about, and one of the most satisfying feelings there is.
When you say "elk quarter" though, do yourself a favor and don't do what I did the first few times. Which is, pack out elk bones. An elk femur is a heavy SOB. I like to pack out the backstraps and tenderloins and maybe a little more on the first trip out, and hang the rest in a tree, bone-in. And bone it out before packing it. I always have a couple of trash bags to lay the meat on when I'm boning it out, to keep it clean.
Bearing in mind I've never done this before, my idea was to take backstraps and loins out on the first walk back. Maybe a shoulder if I can....I use an Eberlestock X2, and it's a tough little bugger with a stout frame, so I'll put on as much as I feel good taking for that first trip, although I'll have my gear and rifle yet at that point.
Then I'll get my frame pack for the return. I do my own butchering on whitetails, and when I take a deer apart, I separate the hind quarters on the natural seams. That job is easier than I thought it would be. That pretty neatly strips the meat from the pelvis and femurs, and boning the shanks to finish off the hind quarters, so I have zero intentions of taking any hindquarter bones, assuming an elk's back leg isn't constructed anatomically different than a deer....? Bigger, of course, but the parts should be similar in what's there and how they fit together?
I despise boning shoulders, albeit a necessary task. I may take them back with the bones, I don't know. I'd rather work on a table/work-surface to disassemble a shoulder, but I'm sure an elk scapula is not a trivial thing. I'm hoping my experience at having butchered only God knows how many whitetails at this point will help carry me through deboning as much as I can in the field. I don't want to carry back stuff I'm gonna throw in a trash can later, if I can avoid it.
Of course some [bleep] just backpack up and shoot two cows opening day and are done with it.
That sounds so easy when you say it like that. But those would be two guys who worked out all summer to be able to backpack up into a spot where no one else goes, and then pack the meat out! And chase off a couple bears in the process.
While most people hunt back by the road and complain about "no elk." IMO, that's the best reason to work out--to have the "gumption" to pack animals out of spots most people don't want to. "Cause that's invariably where the elk will be.
Amen smokepole! Lack of gumption and go-go power saves a heck of a lot of animals.
Of course some [bleep] just backpack up and shoot two cows opening day and are done with it.
That sounds so easy when you say it like that. But those would be two guys who worked out all summer to be able to backpack up into a spot where no one else goes, and then pack the meat out! And chase off a couple bears in the process.
While most people hunt back by the road and complain about "no elk." IMO, that's the best reason to work out--to have the "gumption" to pack animals out of spots most people don't want to. "Cause that's invariably where the elk will be.
Yep!
I brought in a small blue tarp to bone out my deer on last fall... I liked that. More room to work than plastic bags and sturdier. Agree-- don't pack out bones! First quarter I ever got stuck with was someone else's elk rear quarter with the bone still in. That was not a fun 5 miles.
Depending on the weather, and maybe altitude, hornets can be a sumbitch during the meat-prep. I killed a raghorn on a sunny warm day and I about got eaten alive by yellowjackets. I would throw all effluvium as far from the kill site as I could to pull them away from me but they just kept coming in waves... haha...
Td, yes, anatomy is the same. JO, hornets and flies are sometimes a problem here in September, but not during rifle seasons. At least not up in the mtns.
I carry a 4ft x6ft piece of plastic sheeting in my kill kit for laying out, small & light. I agree too that even the weight of boneless is enough to turn the trek out into a good sufferfest.
HIked ~ 3 miles off trail to install and maintain my LR steel plates... 30-lb pack and rifle in tow. The area I went into is in the background. Lotta up and down. Felt good. SO NICE to have a functioning foot again!!!!!!
Arthritic ankle. Osteoarthritis from multiple sprains going back to high school. Three years ago I was doing one-legged box jumps. Two years ago, an Alaska sheep hunt. I couldn't do either one today, gets worse every year. Now it's like walking around on a sprained ankle, permanently.
The only long-term option for treatment is fusion of the ankle, and I don't want that. I'll try another cortisone shot this hunting season, see how that works.
I bring a zip lock bag of black pepper or pam spray for early season hornets and place on meat
smokepole
I have bad osteoarthritis in my right ankle from a bad break in military.
I stand on one leg and place foot in center of board and do 20 reps clockwise and the 20 counter clock wise rotating disk with ankle making sure I touch all sides of disks while rotating. Great for ankle strength and mobility. First few times are tough but keep at it and it seems to help me.
"Cindy" as many rounds in 20 minutes of 15 bodyweight squats, 10 pushups, 5 pullups- I petered out towards the end with the pullups, but managed 15 rounds
Visiting grandkids in Missoula and got a great 8-ish mile run in with a buddy in the Blue Mountain area, nice conversational pace, but still managed to get 2000' of gain
my recovery from the Bob Open this year is well ahead of past years
Wife and did a 4-miler with a lot of steep stuff. She's had a bum knee all winter, but she's doing a week plus pack trip on the John Muir Trail (JMT) in July so it's time to push it and see what happens... she tried out her new Osprey ultralight pack, too.
Old growth Doug fir. As you can see, SP, I'm carrying a couple IPA's too....... around my belly.
The dogs had fun. Couldn't get a pic of Nicky but Chloe wanted to show off her new haircut:
Speaking of hairy things, this is a tree trunk. It's just crazy mossy on my planet!
Did a "mere" 4 mile hike yesterday with my daughter. 1000' of climb, but this trail is called the "River of Rocks" trail. There's a reason.
Probably 2.5-3 miles of that hike, my boots weren't on dirt. All rocks, from the size of an orange to the size of a volkswagen and everything in between. Took a 25lb pack. Definitely need to get more pack time in and see how to settle that Eberlestock so it doesn't fry my traps.
Took a day off today. Gotta get my lifting on track this coming week, but have some rides and runs to get in, and back in the pack for sometime next weekend, probably.
I've seen pics- looks amazing. She's doing it with several girlfriends from work. They are a bit of a walking-wounded crew at this moment; one has been battling PF for over a year, one had a blood clot in her leg about a month ago, and my wife's knee... the joys of getting older, haha... anyway I'm getting my lady up to speed as quickly as we dare press the knee... so far so good.. it was pretty bad all winter (she hurt it working out, she's very into fitness).
Leaving Alaska to visit my mom in Phoenix for about a month. Pretty [bleep].
I was hoping to run some trails but its like 110 degrees there lol, Hopefully ill get a few trips up to flagstaff, or something, Looks like my runs will probably be easy trail runs done at like 5am or earlier. Oh well, Ill build the base some and try out a few pairs of shoes I guess.
Didn't have much for time. I have been sick with respiratory infection for about 1 week. BP135X50, 225X 28, 20, 315 X 8, 3sets 355X 4 reps, Hammer strength curls5X90, Lat Pulldowns 5 sets of 10 Reps X 250. Tomorrow I am going to do DL and Squats on Friday.
Another glorious evening in paradise! mid 60's w/ a very (very) light rain- perfect running weather (again!)- I did the same 7.5 loop just in reverse. I thought this way might be a little quicker, but it's not- not longer either- finished within two minute of my time yesterday
It was "ride our age" day with my buddy, we do it every year, so a 52 mile ride. Left IT band went out @ mile 38 or so. Owwww. Well dammit that's why God gave us two legs. Right IT band started barking at mile 42. The last ten miles were about agony management, not so much getting a workout... but I made it home w/o making the Call of Shame so I'll call it a win.
Went on an intermittent fasting regimen. Nothing after 8 pm until 12-1pm the next day. Then eat pretty much what you want. The energy level is getting a little scary. Reflux has disappeared.
The stacking is the easy part! But thanks. Every year for 25 years now. Someday, archeologists will be like, the skeleton indicates this primate swung a heavy axe-like object a LOT!
Hopefully, my beer gut doesn't fossilize.
I apologize for missing it (if I did)..... are you battling something, battue?
Went on an intermittent fasting regimen. Nothing after 8 pm until 12-1pm the next day. Then eat pretty much what you want. The energy level is getting a little scary. Reflux has disappeared.
Hmm, is there a theory behind that, as far as how/why the energy level goes up?
For years now have tracked my rough daily calorie consumption on My Fitness Pal. On doing so with the Intermittent Fasting I have found my carbohydrates are now usually around 80/day vs the 200/day previously. I'm guessing it has changed my eating more towards the ketogenic diet. I have always been big on milk and bread, but have eliminated milk and cut back large on the bread. Now if I can get some good French bread, I'm going for it. That in the plastic wrap someone else can have.
"3. Have more energy
You know the scenario: You grab that sugary, caffeinated pick-me-up, you feel great for about 30 minutes, and then, bam… You want to lay your head on your desk and pray 5 p.m. rolls around soon. A high-carbohydrate diet spins your energy all over the place, and that blood sugar roller coaster crashes really hard. But a ketogenic diet steadies blood sugar levels, providing slow, sustained all-day energy so you're focused, energized, and fulfilled. Research has shown that mitochondria—those little power plants within your cells—actually prefer ketones as fuel. Ketones significantly decrease free radical damage, protecting your mitochondria. Ketones can even help create new mitochondria, optimizing energy levels in the bargain."
I do cheat some in the AM. I have a mixed Whey Protein drink which is around 90 calories and a Branched Chain Amino Acid mix which is 5 calories. This gives me an AM start on 5 glasses of water. Knee and back inflammation levels also seem to have improved.
Addition: Total daily calories have also decreased. The stomach must have downsized and you eat less to fill up.
For years now have tracked my rough daily calorie consumption on My Fitness Pal. On doing so with the Intermittent Fasting I have found my carbohydrates are now usually around 80/day vs the 200/day previously.
I understand the benefits of cutting back carbs, I was more interested in the fasting aspect of it. Did you do both (cut back on carbs and intermittent fast) at the same time?
Daily carb consumption was reduced by what I ate with Intermittent Fasting. So, yes with the way I ate I did both at the same time. If I ran down to Dunkin Donuts at 1 pm I'm sure the results would obviously be different.
There are 14-16 hours out of the day where I have no chance of eating the wrong foods. Makes things easier.
Just got back from an overnighter in the Big Belts for a little early fishing- had to buck a lot of snow, but fortunately the lakes I wanted to hit were open (or at least mostly open). Saw some deer & elk on the way in (and out), couple of mountain goats above the upper lake, several blue grouse and most importantly caught a dozen or so eager cutthroat w/ my Tenkara rod
About 18 miles total, with several thousand feet gain/loss. Came home famished and consumed a large stack of buttermilk pancakes, bacon and eggs- life is good!
The key to a beer gut is never get one. Have only seen a few that made one go away
Yea, time and he keeps keeping back up. Frustrating.
The first time you hear "getting old ain't for sissies!" it's kinda funny. As the decades roll by, not so much. Sounds like you are taking on some metabolic issues head-on; that's awesome and must be quite difficult.... uh... at your age.
(I just sorta put myself in the position where there was no other way to finish that sentence!)
It's a be-atch. If you've never had it, the pain occurs on the outside of the knee, and around the back, and once it starts it seems like there's nothing to be done about it.... then after feeling like a major injury, a day or two later NOTHING! No swelling, no pain... just gone.
Found some supposed stretches but I'm skeptical. They don't seem to actually "get to" that area. Very difficult area to stretch. Guess I'll continue to research, and roll the crap out of it on the foam roller in the meantime. As long as I keep my rides under 30 miles it seems to not be an issue.... but....
is your foam roller a firm one? I had one that turned out to be a little too soft; my current one is quite firm and has little nubs in the foam to even add more to the "pleasure"
Runs on pause for shin-splint/muscle issues in my left lower leg. Talked to a buddy who's a PT who made some suggestions.....nothing serious wrong with the leg, but have to take care of it.
Been on my bike more....13 mile ride on Sunday....doesn't sound far, but got 1100' of climb, which was a good workout. Severe storms here yesterday, so I did a 45 min indoor trainer workout with my bike focusing on cadence. Indoor cadence workouts are fun....usually leaves a pretty good puddle of sweat under the bike when I'm done.
Heart rate is showing great improvements, both while working out and at rest. Need to manage the leg issue and get back in the saddle on the running. I think I can hike through it, as it's running specifically that is the problem.
If you're willing to spend a couple bucks, I've found a mobility workout plan called ROMWOD that is pretty cool. They program a new workout daily that takes 20-30 minutes, and it'll hit IT pretty often, I've found. Costs like $13/mo, but it makes mobility work pretty simple. Just watch the daily workout vid and follow the directions. It's helped my mobility a lot....as mentioned in my post above...un-freezing my hip flexors and such has sort of "confused" my ankles and led to some other stuff I have to solve. Long term it'll be good....short term, it's a project getting the mobility/stability stuff sorted out.
it was a little warmish today, well just plain hot; but Tiny Elvis managed to get a 5-ish mile hike/jog in- little cooler with some elevation gain and some tree cover mixed in
I got in nice 6-ish miles in this evening. I went back to where TE and I went yesterday and did a little more recce and was able to add 3 miles of new trail. No one has used this faint trail in some time, but it takes you up to a top of ridge with a big meadow- now full of lupine, monkey flower, arnica and a dozen other wild flowers in bloom. Life is good
2.4 mile 800' climb last night with a 40lb pack....maybe 1/3 was in some serious glacial rock and the last half mile was murderously steep. 53 minutes to the top.
That'll get better till I get through the summer and train some more.
Quick question: anyone got IT band tips beyond the foam roller?
Yes, here's what I do--select a good-looking 20-something therapist and go let her massage your legs once or twice a week.
That way, even if it doesn't solve the problem, you don't care.
Seriously though, get a good PT to show you a few stretches.
PS, I learned from the master--Battue.
Random, double blind studies, have proven difficult cases like Jeffs will almost always respond to your suggestion. However, best case results are usually seen with a practitioner with a few more years experience. Expense not being a consideration.
Upper body today, lower body yesterday, cardio the day before.
In between, got a great workout at Red Rocks Amphitheater watching the Infamous Stringdusters and climbing the stairs to the top several times. That's where the shortest beer lines were.
My hands have developed a thick layer of lifting callouses. Broke a few PR's lifting this week. Proud of myself for those. Gets me ready for the next phase.
got a nice 12 mile run in this morning- it's a pretty tough out and backs w/ 2600' gain (divided into 4 climbs) w/ some technical rocky stuff thrown in for good measure; not the quickest I've run this route, but far from the slowest- pretty satisfied with the pace (just over 11 minute miles)
Eight months- I think he's done growing; when we got in November he was 2# 2 oz, he's now 9# 8 oz, the last couple of times I've weighed him he's been about the same
A pup! So you are building stamina in a young dog. That's awesome!
Didn't realize he was so tiny. Our little dog, Nicky, is a Maltese/poodle @ about 15 lbs. Chloe is about 30. I'm done with big dogs. I love the portability of the little ones if nothing else. Our late Lab, Lucy, was a big PITA to take anywhere.
Yup- pretty young yet. We had labs for years (and years), just don't bird hunt much anymore (save popping a mtn grouse w/ a handgun). Our last (late) dog was a pitbull we "inherited" from my oldest daughter- a svelte 70 lbs Really good temperament, but yeah big and a pita to travel with.
Saturday/Sunday: "Wild Turkey" Sporting clay tournament. Rode around in a golf cart a good bit, walked a little, ate well and drank some Wild Turkey. Some being a little of everything they make.
Today: Treadmill intervals:35min 3x5: squats, deadlift, bench. Added some arm and core "stuff" at the end.
Somehow, instead of being a young man, I'm 61 now, but still at it. All these photos are recent. I ride, hike, lift, and simply enjoy a very physical life. It helps. The only thing I've given up is running. It simply hurts to much, and I limp for days afterwards. So, I don't run. Everything else is fair game:
I'm the guy on the mountain bike, trying to keep up with the skinny biker-types on their road bikes. It doesn't work out real well, but I get a good workout!
I ride a road bike too. That's a LOT faster & easier!
Hiking last winter with two old friends. I'm the guy on the right. Snowshoes and cross-country skis open the wilderness in the winter.
Summer hiking the Cascades with my son:
I keep using my body. Feeding it well. Recovering from injuries and just keep on trucking. Am I as fast as I was 40 years ago? Heck no! Am I still in the game? YES! Loving life.
Tiny Elvis and I are batching it for a week, so he'll be my hiking/jogging buddy for awhile. We got 4.5 miles and almost a 1000' of gain into our secret meadow this evening
Tiny E and I got 3.5 miles in yesterday evening and 3.5 miles in early this morning (about with a headlamp)- nice brisk morning with temps in the 40's- felt heavenly!
Layed off for a few days and did lower body yesterday, felt strong, the layoff helped but I can feel it in the lower back this morning. The "good" kind of "a little sore."
Mrs. Jeffo and I took the mutts on an overnighter backpack in the Mill Creek Wilderness- about 3.5 miles each way, plus a few more miles of hiking around. It was to get her a little acclimated to some altitude, and a shakedown for all her new gear (in related news, REI reported record profits in June 2017) that she's been buying for her week-long pack in NoCal next week. It was also a test of her bum knee and to a lesser extent my PF foot. Both held up ok. LOVE my new Soloman Quest boots. I was rockin' my trusty old Dana Arcflex pack... she has all this fnew ancypants ultralight gear. I was definitely jealous of her thermarest NeoTek. I'm still rocking (haha) a gen 2 (big valve) thermarest from the late 80's.
Gorgeous country, I'll see if any of my mutt pics came out worth sharing. So happy my foot held up.
Strangely enough, my wife talked me into doing a triathlon about a month ago. I liked it enough that I've done 3 now.
I've hated swimming since I was forced to take lessons as a kid, and haven't swam since then (not quite 30 years I'm guessing). So, I've been swimming.
I have hated bikes forever, and haven't ridden one since I got my driver's license, which was not quite 25 years ago. So, I got back into that. There have to be 1000 miles of local trails, and some of them are so much fun you don't even know you are getting a workout.
I've always been a decent runner, so haven't really done much running. I figure most of that training happens during competition.
It has been a fun change of pace. Keeps you active, there is a ton to work on (I'm the worst swimmer I know) and you have constant improvement to keep you motivated.
Somehow, I've gained almost 15lbs, which I have never been able to do before. Should be an interesting fall.
Ortho gave me a Kenolog shot to the knee this AM. Knee hurts a little under load, ankles don't, hips don't and back is feeling good. It won't last, but if I get the projected 3-4 months, it will be amazing. He said if you really feel good quickly, take a break for a couple days. I'm not going to argue with him.
Had a shot years ago for a shoulder inflammation. It never came back.
Most recent knee x-ray showed slightly increased wear from 2 years ago and certain days were wose than normal for some reason. Ortho said Kenalog or hyaluronic acid, I'm ok with either. Have had the haluronic acid-Synvisc-and it did nothing. He said let's try Kenalog and see if we can get the inflammation down.
Three primaries for joint pain. Wear, inflammation and auto-immune rejection.
He said: Wear, you are not the kind to change. Inflammation we can work on. Auto-immune, not much we can do.
Also, have Meralgia Parasthetica. Look that one up. : grin: No biggie just a pain. Has knocked that on its ass for now also.
Glad to hear you are getting what you need to keep on truckin'!
My buddy who was told he had onset RA is virtually symptom free at this time. Tapering off prednisone and taking methatraxone (?) and experimenting with high-CBD weed.
I wonder if one of those anti-inflammatory drugs was what the doctor I met up at Steens deer hunting last year said he could've "cured" my PF with. Hmm. He seemed pretty sure about it.
Actually, the x-rays were good considering the time factor. Will be interesting to see if there was some kind of chain of inflammation going on. That Parasthetica is kinda strange when your thigh goes numb. Caused by an entrapment of a sensory nerve. Still has its strength. Said, "Maybe you should back off on the weights a little. Ride a bike more, maybe swim." "Dog isn't into either." "Never mind."
Can't say it is better. Ortho said he uses Kenalog for knees. I trust him. Cortisone is short acting, Kenalog (triamcinolone) intermediate.
An interesting thing was he is around his late 40's, around 6/1-2 with appropriate weight. When he got up he placed both hands on his knees to lift himself. I said, what's up with that. He smiled and said back.
took the pup out yesterday at daybreak and got a nice 3.5 mile hike in; a couple of hours later (minus pup) I got a nice 10 mile run in
hit a milestone today- went over a 1000 miles for the year- breakdown: trail running miles 650, snowshoeing/skiing miles 138, hiking/backpacking miles 215; probably won't get 2000 for the year, but that's the goal
this morning got 4.5 miles in at daybreak again w/ Tiny E- it's about 1200' gain to the top- he did really good (looking a little serious in the picture- I guess mtn climbing is serious business); ate breakfast and hung out for awhile and then got a speedy (for me! ) 5.5 miles in; have since retreated to a cool house. I'm beginning to hate summer- just go from spring to fall and I'd be happy.
Thurs I did my first run after a break from running to let some shin splints calm down, and did 4 miles in 35 min.
Yesterday, I did bench and dead lifts.
Today I did about 7 miles with a 50lb pack.....almost 900' of gain, but most of that was in about a mile. Tons of boulders to scramble, and a few places where the trail required some kinda-sorta climbing to keep going. Biggest "climb" was around 30 vertical feet.
GuyM, I could of picked you out as a fellow Marine from a 100 yards out. Semper Fi.
Great week of workout here. Moving heavier and heavier weights in all my major lifts and stepping up the conditioning. Ruck sack walks and other heart pumping, endurance type workouts. A new favorite is do a pull up drop down and drop down and do a burpee. Jump up and repeat for 5 rounds as fast as I can. Then I rest 60 seconds and do 5 more for 5 sets. Makes me good and nauseous, sweaty and shaky. Each time I do these I throw in another set. Good stuff
Tiny E and I headed for the Elkhorns to beat the heat- a glorious 47 degrees at 6:30 at the trailhead (70 on our return)- 8.5 miles with over 2000' of gain- great outing
GuyM, I could of picked you out as a fellow Marine from a 100 yards out. Semper Fi.
Great week of workout here. Moving heavier and heavier weights in all my major lifts and stepping up the conditioning. Ruck sack walks and other heart pumping, endurance type workouts. A new favorite is do a pull up drop down and drop down and do a burpee. Jump up and repeat for 5 rounds as fast as I can. Then I rest 60 seconds and do 5 more for 5 sets. Makes me good and nauseous, sweaty and shaky. Each time I do these I throw in another set. Good stuff
Thanks! 61 years old now, and I refuse to run anymore. It hurts too doggone much! But I'll bicycle, hike, snowshoe or cross-country ski all day.
Might even lift some weights, do some situps, pushups or pull-ups now and again as well.
It's just the Yellowstone caldera waking up... what's the worst that could happen?
We no longer have goats after ~20 years so as a result I've been getting a pretty serious workout re-clearing an area the last couple days. Machete, wheelbarrow, and a lawn mower doing things it was never intended to do. Sore.
Oh- and as I type, wife is suffering up an 8-miler in NoCal that terminates over 9k feet after 4000+ gain... and it's supposed to top 90F today... 40-lb pack plus water... wish her luck!
I'm home minding the doggies and running IPA tests.
got in a good (600' of gain) 3 miles w/ Tiny E before sunrise- we were the only ones at the trailhead when we arrived- probably a dozen vehicles when we left, 3-4 hours in the morning is all that is tolerable
40 mile ride w/ buddy; big climbs. Best part---- no IT pain! I changed a couple things about my fit on the bike. Fingers crossed.
Good!
It was certainly putting power through the knees a bit differently; I could feel it a bit more under the kneecap (patella?) than before, but it never got painful and they are fine now so that seems to be an ok tradeoff. If it fixes the IT issue I can start banging big miles again; a couple years ago at my peak I was doing 50+ miles every other day like clockwork. That was a bit much doing it so frequently, but rides of that length have an epic quality that's just plain fun.
ttd- try a bike for low impact cardio! Find the biggest meanest hills in your AO.... you'll get your fill of cardio!
I did two rides this week on my Specialized....16.5 and 22.5.....indoor on the trainer, but weather was what it was. 16.5 was a straight ride, but the 22.5 miler was an interval workout......left a puddle on the floor from sweating on that one.
Might get on the road this weekend, weather looks good....although I tend to use weekends to get in hikes with a pack.
got in a pretty epic trip yesterday w/ a buddy- made a big loop just shy of 21 miles and 5000' of gain; went way high off trail for about 8 miles and then dropped down where we hit four different alpine lakes (and taking advantage of bringing a rod :)) gorgeous scenery, little class 3 bouldering, some really pretty cutthroats, lots and lots of wildflowers, mountain goats w/ new kids and even a couple of ice cold IPA's waiting at the truck- life is good!
Tiny E and I got 3.5 miles in before sunrise and had some time so did "Cindy" 5 pullups/10 pushups/15 air squats as many rounds as you can get in 20 minutes- got 18 rounds in
Buddy is trying to talk me into an evening mountain bike ride. I'm [bleep] with my ancient Trek MTB..... was a good bike 30 years ago, good components, but the years have not been kind to it. Cannot swap the pedals to save my life! So far Liquid Wrench and a torch have failed. Hmmm.
Jeff, Did you remember that left pedal is left hand thread. The right side is normal right hand thread. Some factory pedals are seriously staked in place right through the middle like a giant rivot. When they come loose they may or may not have threads on them anymore.
I have an MTB that's not far from that situation. And it's too small for me now that I know what a bike should fit like.
I'd like to get a new one, but.....well.....other things get priority usually for spare funds. For now.
I'm not even sure I want one! I guess could be fun on gated-off logging roads, but no more single-track for me on a MTB... too much risk of head injury.
Sounds like our situation is similar. Short story, bought a Trek late 80's, broke the frame in Moab, and decided to go down a frame size with the warranty replacement, which was nice at the time for some of the stupid downhills we were doing ('nad clearance!) but as you say, now that I've banked a ton of miles on a bike that FITS me, this old thing is basically FUBAR... I think the glaring thing to do first is a seatpost with more setback. I took it for a casual spin this afternoon and could instantly tell, this thing wants to [bleep] up my knees, haha...
HiredGun, yeah, I wrote that on my pedal wrench many years ago! These aren't factory pedals, in fact I put them on there.... in the 90's..... wish I'd put some grease on the threads, though.
We've been keeping tabs on 3 coyote pups, they've left the den and we ran into one on the trail this weekend. He was half-grown. Also saw three whitey bucks in velvet, up close.
I have an MTB that's not far from that situation. And it's too small for me now that I know what a bike should fit like.
I'd like to get a new one, but.....well.....other things get priority usually for spare funds. For now.
I'm not even sure I want one! I guess could be fun on gated-off logging roads, but no more single-track for me on a MTB... too much risk of head injury.
Sounds like our situation is similar. Short story, bought a Trek late 80's, broke the frame in Moab, and decided to go down a frame size with the warranty replacement, which was nice at the time for some of the stupid downhills we were doing ('nad clearance!) but as you say, now that I've banked a ton of miles on a bike that FITS me, this old thing is basically FUBAR... I think the glaring thing to do first is a seatpost with more setback. I took it for a casual spin this afternoon and could instantly tell, this thing wants to [bleep] up my knees, haha...
HiredGun, yeah, I wrote that on my pedal wrench many years ago! These aren't factory pedals, in fact I put them on there.... in the 90's..... wish I'd put some grease on the threads, though.
I have SPD's on my Roubaix and got MTB shoes with the thought that I'd add SPDs to the MTB too.
Somewhere I have a set of platform pedals with an embedded SPD cleat. I want to put them on so I can use it with regular shoes with the kids or on trails. We have a local Army Corps of Engineers lake with 25 miles or so of trails.
I need to pick something else for pedals and shoes for the Roubaix, though. Haven't really delved into that yet.
Pop-up storms yesterday kept me inside, so I did 20 miles on the trainer. Boring, but useful.
I have an MTB that's not far from that situation. And it's too small for me now that I know what a bike should fit like.
I'd like to get a new one, but.....well.....other things get priority usually for spare funds. For now.
I'm not even sure I want one! I guess could be fun on gated-off logging roads, but no more single-track for me on a MTB... too much risk of head injury.
Sounds like our situation is similar. Short story, bought a Trek late 80's, broke the frame in Moab, and decided to go down a frame size with the warranty replacement, which was nice at the time for some of the stupid downhills we were doing ('nad clearance!) but as you say, now that I've banked a ton of miles on a bike that FITS me, this old thing is basically FUBAR... I think the glaring thing to do first is a seatpost with more setback. I took it for a casual spin this afternoon and could instantly tell, this thing wants to [bleep] up my knees, haha...
HiredGun, yeah, I wrote that on my pedal wrench many years ago! These aren't factory pedals, in fact I put them on there.... in the 90's..... wish I'd put some grease on the threads, though.
I have SPD's on my Roubaix and got MTB shoes with the thought that I'd add SPDs to the MTB too.
Somewhere I have a set of platform pedals with an embedded SPD cleat. I want to put them on so I can use it with regular shoes with the kids or on trails. We have a local Army Corps of Engineers lake with 25 miles or so of trails.
I need to pick something else for pedals and shoes for the Roubaix, though. Haven't really delved into that yet.
Pop-up storms yesterday kept me inside, so I did 20 miles on the trainer. Boring, but useful.
I like the Speedplay pedals a lot. If you want to try a pair to see if you like them, I have a spare set I could send you to try out. You'd still have to get the SP cleats for your shoes of course but at least your cost to just try them would be minimal.
Wow, that's very cool of you to offer. Perhaps after hunting season....the SPD's got me this far, they'll get me a bit more, lol.
Spare time and money has been focused on elk. My new Mystery Ranch pack arrived today, so I loaded it up to 50lbs or so and did 5.3 miles up and down a mountain trail here locally.....climb up was 980'. A good half of the distance to the top was fairly flat, so there were some ball-buster slopes. Pack felt good.....legs were feeling it, but was on the bike Monday and Tuesday and then hiking today. Should rest tomorrow, but I'll probably run or ride, because Friday looks like we're gonna get slammed with t-storms and I won't be able to get outside, so I'll make hay while the sun shines, or something like that.
Wow, that's very cool of you to offer. Perhaps after hunting season....the SPD's got me this far, they'll get me a bit more, lol.
Spare time and money has been focused on elk. My new Mystery Ranch pack arrived today, so I loaded it up to 50lbs or so and did 5.3 miles up and down a mountain trail here locally.....climb up was 980'. A good half of the distance to the top was fairly flat, so there were some ball-buster slopes. Pack felt good.....legs were feeling it, but was on the bike Monday and Tuesday and then hiking today. Should rest tomorrow, but I'll probably run or ride, because Friday looks like we're gonna get slammed with t-storms and I won't be able to get outside, so I'll make hay while the sun shines, or something like that.
Now that I think about it I also have some..... I think Look Keo's? You could try those as well. I prefer the SP's.
I'm buried in work right now. Gotta make some time to get out and hike/ride. Wife just got back from her big week long pack trip in NoCal so I'm exercising vicariously through her stories.
She's fired up for more so we are plotting a pack in to the Eagle Caps in NE Oregon in a week or so.
Tiny Elvis and I got in 5-ish miles this morning. Got a new running pack in the mail yesterday, going to get up early (dark) tomorrow and try and get a 20 miler in- part headlamp, part w/o- Tiny E will sit that one out
set the alarm for 3:30 and got a nice 17 miles in before 7:30 saw several mule deer bucks, one really good one (25-26-ish) but he didn't hang around for a photo op
Lifted Hard. BP- 225X25reps, 275lbX10 reps, 295X 6reps 315lbs X 5 reps Progression with 2 reps at 365lb.then back down. Jail House Dips X 50 reps X 5 sets. 2 plates Preacher bench X 5 reps, Deadlifts 315lbsX 10 reps, 385lbs X 8 Reps, 425X 5 reps, 465X 3 reps, 485X1 rep then down.
Moved a ton of gear.(Had to move 25 totes of hunting gear and books from shed into storage unit.(80F)
Moved a ton of freight.SW didn't disappoint.
Been working hard lately need to do more straight up cardio. We have been having to move a lot of stuff and also working for my mother from 9PM to 2AM because she wants to sell all of extra stuff. She is keeping homestead stuff for homestead but the other stuff is selling.
5.5 miles on the trails, just shy of 1000'- this a nice loop, about 2 miles of climbing out the gate, a mile or so fairly level, a tough 3/4 mile of steep downhill quad busting and a mile or so of gentle descent to finish
this heat wave won't quit, so my runs are still pre- sunrise
We are planning a backpack into the Eagle Caps in NE Oregon (getting towards Hells Canyon for reference) in a week or so, so I'll need to do some hiking prior. Just been buried fixturing up and doing the other necessary legwork to get rolling with this new customer... and to bring it around to exercise I can get pretty singular-minded when I'm obsessing about something.
my grandson is coming to stay for a week pretty soon, we are planning a couple day trip into the backcountry; we've done this the last three years starting when he was five- nothing too ambitious, but we always manage to get into some nice country and have some down time for fishing, rock climbing and general goofing off
Mtwarden, what app are you using on your phone for tracking mileage and elevation? I hiked mt isolation and Washington in NH on Sunday 15 miles with 6,800 ft elevation gain. Hope to put up similar numbers this sunday. I wish I had to work less and could hike more! The pictures of out west kill me i would have to hike to the top of everything.
^ I use Gaiagps- its a phone app, you don't need a cell signal it relies 100% on satellite just like a GPS does, in fact it does everything a gps does- track, make routes/waypoints and uses a 24k topo map overlay- bar none the best $20 I've ever spent
Tiny Elvis and I got 3-ish miles in before sunrise; on this loop there is a really steep (tiptoe steep) section that Elvis crushes me on- I let him off the leash so he can run up it, but he'll wait for periodically
Tiny Elvis leaves the building all the time! Bada-boom-crash <g>
Change of plans! The work for the new customer got pushed back a few days, so we are busting out of here and going for a 4-day pack into the Diamond Peak Wilderness up top the Cascades. Leaving here shortly. Dogs are coming. The Eagle Caps are too far away 'cause we gotta be back to help my oldest move into her new house on Monday.
One nice thing- it'll also be a scouting trip for the High Cascade deer tag I have this fall.
Thank you sir! I'll try for better pics this time. Which will all include a dog, of course.
Gonna be dang hot Sat/Sun so we plan on just hanging out near lakes- skeeters notwithstanding. This is about the turning point up high in the Cascades for skeeters; could be fine, could be rough near water.
Our initial plan met its demise at the trailhead due to prodigious numbers of mosquitos still in the PCT area... being flexible empty-nesters and all <g> we ended up packing into the Gearhart Wilderness in south-central Oregon (near Paisley). Some truly spectacular geology. Got good pics- will toss a couple up later. We found the limits of Nicky (older MaltyPoo) on the big climb up over the mountain at about 8k feet... so at least that can inform future routes or maybe we just have to kennel him/them when we do the Eagle Caps here soon. That'd be a shame as Chloe was rockin' up there. Didn't see a ton of critters, or sign, but the wildflowers and butterflies were nuts, and I got to watch a Sphinx moth (like a hummingbird) work... love those things and hadn't seen one in a number of years. No PF issues-- suh-WHEET!!
Been doing good. Moving heavy for me weights and getting in some great conditioning. I keep pushing harder especially with conditioning. Changing it up each workout to make it mentally tougher. That's what I'm really focusing on is the mental strength to keep going when the sweat starts flying, my lungs are burning, and my heart is pounding. Becoming very satisfying to finish a work out soaked in sweat and barely able to do more than lay on the floor for a good half hour.
About 50 miles on the road bike yesterday morning, pushing pretty hard to keep up with better/faster riders the first 40 miles. Great workout! Lots of hills.
What's funny, is all this effort we put into getting into shape, and some out-of-shape guy waltzes 200 yards out of camp and plugs a record book bull on opening morning...
got a dandy run (more hiking than running) in yesterday in the Crazies; it's a loop I came up with about 6 miles of off trail- mule deer, a couple of elk and some mtn goats
Tiny and I up early for a nice 3-ish mile hike on the trails. Our heat wave continues (this has been the longest heat wave I've ever experienced in my almost 60 years); thank God it cools nicely by early morning (upper 50's today)!
Helped oldest daughter move yesterday & today to include getting washer/dryer up out of basement solo... lots of furniture... my back has been tweaky lately so I was trying to really get deep knee bends on my lifting. So-- lots of squats.
Some pics from our trip into the Gearhart Wilderness for you, Mike. :
The geology was cool. The first mile or so from the trailhead had these "wattles" they called the Pinnacles. The rock had horizontal straitions. Would've made for some great bouldering.
Mt. Gearhart is a scarp face. We camped near the meadow. It was 6.5 miles in.
I love things like this. This was way too big or I'd have taken it out with me!
I'm getting the hang of imgur but I like PB much better!
Bench, Quads(doing Hacksquats and extensions-sheep hunting directed), curls, heavy rows-
Then I had to move a 400 lb wood cooking stove that has been in our family for nearly 100 years from my parents house to our shop. Those old time guys didn't have to do crossfit.
Don't overlook the "green" options available. I've seen great things as a general inflammation suppressor. Can't speak to if it'd help in an acute situation, but... any port in a storm and all that, and once you open the door to powerful drugs with side affects....
I've tried most of 'em, almost eliminated wheat, cut way back on saturated fats, eat lots of omega 3's, berries, leafy greens, tart cherry juice, Curcumin, and so on and so forth There's only so much that can be done with good old fashioned bone-on-bone arthritis.
Battue had an injection of Kenalog, that's what I got two years ago, and am getting again here soon.
I've tried most of 'em, almost eliminated wheat, cut way back on saturated fats, eat lots of omega 3's, berries, leafy greens, tart cherry juice, Curcumin, and so on and so forth There's only so much that can be done with good old fashioned bone-on-bone arthritis.
Battue had an injection of Kenalog, that's what I got two years ago, and am getting again here soon.
My buddy w/RA is doing many of those things... the most egregious being no alcohol due to the methatraxate he's taking.
I meant literally green. I'd suggest high-CBD edibles. I get remarkable results from edibles that aren't even high-CBD... and a nice alcohol-esque relaxation effect. Just a thought. But bone on bone is what is... keep truckin', I know you will.
Well, if I was I most definitely would.... but perhaps another time and I most definitely will.....
Anyway, I'm still following you guys around and at it, but not where I would like to be. The Kenalog worked great. However, I didn't get the hoped for three months. The thing is the x-rays show a pretty good knee, so the question has always been why. The thigh is going numb more frequent and severe, so the current thought is we may have a compartment compression of some femoral nerve. He gave me a recommendation to a sports medicine Doc who specializes in compartment pressure testing and diagnostic ultrasound for musculoskeletal repair.
Thinking is the Kenalog had its primary beneficial response on the nerves that feed into the knee. Will see.
Smoke is correct, in that certain conditions can reach severity to the point that healthy eating, OTC and prescription meds, dedicated PT and good thoughts aren't the answer. Believe me, if it was I would have figured or found it out by now.
Smoke has it tough, bone on bone ankle issues won't be fixed with good living or eating, smoking and rubbing greens.
And in addition: Milfs are for younger guys who like them a little older, but the Milf always isn't responsive. Now, for the younger guys, Cougars are where it's at for they seek-out the Cubs. Unfortunately, none of you are Cubs. Time always has its way.
My MILF is responsive <g>. Wears this old cub out in fact. We are enjoying our empty nest very much.
Hang in there, battue. All it takes is a little luck to go with your hard work and you could be right back in it. As you say, a nerve could easily be it, not that that's a small thing, but it beats (sorry SP) bone-on-bone!
They aren't doing artificial ankles.... right? I've never heard of one. .
They aren't doing artificial ankles.... right? I've never heard of one.
Yes they are, they've been doing 'em for years now. Problem is two-fold: The ankle is much more complex than the knee or hip, meaning it's harder to design and manufacture a copy; and they're not as far along in development as knees or hips.
My orthopedic surgeon does ankle replacements but he says I'm not a candidate. According to him, they wear out faster than hips or knees, and they're not very sturdy. He says that for an active man my age and size, fusion is the answer. I won't do that until I'm forced to though. Could be sooner rather than later.
Cannabis Oil. A friend had a bad accident when a motor boat got his foot. Circulation to that foot has been bad for years and has gotten worse and along with it the pain. According to him, the best relief he has had was cannabis oil. Haven't talked with him about it lately and it has been 4months or so since he first tried it. Will be interesting to see if he is still using it.
Telling ya, guys.... my homemade edibles either have a pretty amazing general inflammation suppression effect...... or they are doing something analogous as far as just having my body feel good. But either way, it's a bit of a mid-life miracle, one I did not see coming and it's just a very tangible very net-positive physical effect. No toxicity whatsoever. I don't know how else to really convey it other than to say I reset my "days without ibuprofen" ibuprofen clock last week when I took 400 mg after we had packed into the Gearhart. Prior to that I bet it'd been... I can't even say with any real certainty it had been so long... 6 months? I used to take it multiple times a week. Word.
Telling ya, guys.... my homemade edibles either have a pretty amazing general inflammation suppression effect...... or they are doing something analogous as far as just having my body feel good. But either way, it's a bit of a mid-life miracle, one I did not see coming and it's just a very tangible very net-positive physical effect. No toxicity whatsoever. I don't know how else to really convey it other than to say I reset my "days without ibuprofen" ibuprofen clock last week when I took 400 mg after we had packed into the Gearhart. Prior to that I bet it'd been... I can't even say with any real certainty it had been so long... 6 months? I used to take it multiple times a week. Word.
Not an option for me Jeff. And 400 mg. of ibuprofen? That's the dose for a 100-lb. MILF. I get no relief until I'm up around 1,000, twice a day. And no, I don't take it regularly, only when I'm doing something like hiking.
I am nearly 60 and take fitness seriously and my great motivator was , at 21 my cousin out packed me while getting a bull elk out of our mountains. I said never will I be outwalked again. I started by running during the off season and still run but also inline skate, hike, rope steers, mountain ride and keep a sideline farrier business . Horseshoeing is very anaerobic and keeps your core very tight. I also am learning how to speed skip rope and if you haven 't tried it, it is also anaerobic and like inline skating is good for balance. I take supplements but I really don't see how they help much .Busted bones and arthritis goes along with riding broncs when I was younger-- my choice no regrets. I don't know how anyone would hunt our Rockies at my age without a plan.
squeezed in a 5 mile run after work- this is the first evening I've been able to run in over a month (75 degrees); this past July was the second warmest on record (I think records go back 130 years)
Taking a rest day today, running the Elkhorn 23k tomorrow- a very pretty, but grueling race in the Elkhorn Mountains. God is smiling on me as the forecast high tomorrow is in the low 70's- this is after five weeks of 90+ degree weather. I have done no, none, notta, zero warm weather training and had it been forecast in the 90's I may have very well bagged the race.
It's been hot hot hot here and homey don' set no stinking alarms for 3:30 to go running so I don't have much to report other than 4 miles beach walk yesterday. However I did buy a double IPA @ 9% ABV. That's gotta count for SOMETHING around here.
Don't want to jinx myself, but I think I just might have scored a top 20 finish in the Elkhorn 23k (they'l post up the official results sometime today or tomorrow). The weather was unbelievably perfect- 50 degrees to start, 59 degrees when I finished- overcast the entire time. Considering we've just endured 5 straight weeks of 90+ degree weather, I can't tell you what a blessing this was.
got out for a nice 7-ish mile hike with Tiny E and my wife; was only planning on 4-ish, but she wanted to keep going I'm a firm believer in active recovery; definitely rest, but I find I recover a lot quicker when I add some movement
thank you Sir! I don't think I'll fair as well this weekend with the Bridger Ridge run, just hoping to best my previous time from 2014- even by a minute!
I did the mtwarden workout this AM and it was exhausting. I did modify it slightly. Got up later, gained less altitude over a shorter distance in more time. Otherwise identical. Congrats mtwarden you are an inspiration to us truly old guys.
Thanks- it's definitely a grueller; it may have been surpassed by now, but was considered the toughest 20 mile race for a long time- I've done it twice, my goal is to finish
Tiny E and I were up early and got 3-ish miles in, took the steepest route to the top of Mt Helena roughly a 1200' gain in a mile- had the help of the moon so didn't need the headlamp
Got 415 BP today. Increase on quads with low squats, hack squats and extensions. Just got to build up quads for carrying. Three good trips up Birch Hill with Pack. All looks good. Hot for us. +80F.
Leave Thursday for antelope chasin'. About my only fitness "booyay!" is that I'm just coming off an intensive stretch of time rassling things and standing on concrete and me feet and lower back are in good shape. I've been stretching a lot and cranking music to keep me moving when I'm stationed in front of a machine, seems to be working.
Setting up a decadent base camp for 'lopes (might even include IPA) but I'm taking my solo backpacking gear as an option. It's going to be HOT. Ironically, not really set up for that. Don't own a light bag. If the nights are dry and aren't too cold I could just bivvy in my clothes with my meat-processing ground tarp to cut wind. I digress, sorry.
Borrowing info from a blog on the Bridger Ridge Run I laid out a plan for a sub six hour finish (my finish in 2014 was 6:39, my 2012 finish 7:49) with goal split times for major land marks. The race starts out with a really brutal climb- ascending over 2000' in 2.5 miles, to add a little misery to this , the narrow trail is strewn with rock of varying size, making footing tricky. My goal split for summiting Sacajawea Peak was one hour. I passed quite a few folks on the way up and made it in 50 minutes- 10 minutes to the good. After summiting the peak the route drops off quickly for a really tricky descent through loose talus- I brought a pair of stout gloves (seeing others doing this in past years) to assist the downhill- it really helped.
The route then turns into one of the very few runnable sections, I felt like I was making pretty good time on this stretch. The next split goal was at Ross Pass where the first aid station is (5 miles in)- goal was 2 hours 10 minutes (elapsed) I made it just under two hours- sweet! I went right through the aid station as I had ample water/calories- it was tempting to stop and rest, but pressed on. The climb out of Ross Pass might be the worst climb of the race (of many. many bad climbs!). It's tiptoe steep, grabbing trees/bushes steep, make you cry like a baby steep Even making it to the top of the ridge wasn't the relief I was hoping for- really tricky up/down rocky sections- very slow going and labor intensive. After what seemed like forever I could finally hear the yelling coming from the Bridger Bowl aid station- frankly I was in poor condition going into this aid station.
My split goal for this aid station was 3 hours 15 minutes, I had lost the 10-ish minute buffer I had and added an additional 5 minutes- I was still pretty pleased with being so close to the splits. I knew I needed to stop at this aid station and get a little sit down rest. My stomach wasn't great, but managed to eat a little. I filled up my 2 liter bladder which had about .5 liters remaining- so I was drinking pretty good. I had also been taking in small bits of calories and electrolytes on a timely basis. I left after about five minutes, but was hoping I would have felt more relieved/rested, but I wasn't. The next stretch to Saddle Peak has several smaller, but steep climbs. This is where the wheels came off. Whenever I start climbing, I was getting a massive cramp the full length of my inner left quad. There was so severe it involuntarily straightened my entire leg. I've never cramped there before, almost every race I get calf cramps towards the end, but have learned to deal with them. I knew I was in big trouble. I took a handful of electrolytes and really hit the water hard, to no avail. If the route was relatively level or downhill, I was OK- if it was the least bit steep- very painful cramps. I made it to the base of Saddle Peak (12 miles in) and looked up- the trail goes straight up to the peak- not a single switchback. I could see tiny colored dot ascending the steep peak- they looked like ants. It was a very sobering moment.
I knew I had no choice but to turn around and head back the two miles to the Bridger Bowl aid station and call it a day. Of course I'm heading the wrong way on a very narrow travel and lots of folks heading the right direction. Lots of supportive folks on the way back, probably most have been in a similar position. I made it to the aid station and officially dropped. I had to wait until the station was closed with the cut off time- I was in pretty good company with about twenty other folks who had to call it. We had to hike another 3 miles to the crews waiting vehicles where they shuttled us back to the finish line (about a 20 mile trip).
What went wrong? I can only speculate. Too aggressive start possibly. I raced the weekend before, where typically my races are spaced roughly a month apart. Combination of both? It could have simply not just been my day. Either way I got a solid seventeen training miles in
Congrats on a great effort, the only failure is in not trying. I went on the Winddrinkers sight and they showed the course in enough detail to scare off most people. That medial quad cramp is very difficult to stretch out and hurts for days after. That hike out must have been brutal. Good time for a deep muscle massage from a big hairy guy
Awesome country that. I'd venture that running in that terrain will have you well prepared for hunting season, no matter the outcome of racing against the nutcases (and I mean that in the best possible way) who finish.
That left inside quad is exactly what cramps after I do long rides (40+).... never had it happen while exercising, though, only later that day. That there is no fun at all. But you made it farther faster than 99.999% of guys your age could've. Good work!
You can't train any more than you have. So what is the answer? Train different?
Get it next year.
(One swimmer had a guy he couldn't beat, so he trained harder. Next big meet he only lost by a fraction of a second. So he trained harder. Next meet his nemesis crushed him big. Both swimmers ended their competitive swimming but met up one day. The one said, I almost beat you once, so I trained harder then you crushed me.The winner replied, I knew you were gaining on me, and I knew I couldn't train any harder. The only thing left was to train differently.)
Mike- got into 2 small groups today! Had there been a decent buck in the first group I'd be tagged out. Second group had a "maybe" shooter (and understand, I'm NOT a trophy hunter, so this was a total dink viewed through that lens) but I couldn't get closer than ~ 600 yards and that was too far in the conditions. Been covering a lot of ground! Yesterday the GPS had me at 8+ miles at between 7500 and 8900 feet elevation. For me, that was a day. I understand you do that before work at 4:30 in the morning.
Seperatly, the PF foot is participating with no restrictions and in full pads <g>.... loving the Salomon's , both the low and high versions. Wish I had a non-Goretex version for this particular hunt but even still, they are comfortable. Using the stock Ortholight footbed inserts in them.
Seperatly, the PF foot is participating with no restrictions and in full pads <g>.... loving the Salomon's , both the low and high versions. Wish I had a non-Goretex version for this particular hunt but even still, they are comfortable. Using the stock Ortholight footbed inserts in them.
Post a pic or it didn't happen. A pronghorn buck, not your foot!!
Jeff- sounds like you're having fun, best of luck with the rest of your hunt; I'm no trophy hunter either- simply like to get out and I do enjoy eating wild meat
battue- few things cross my mind - getting on that course a month out or so would probably be worth it; the splits I was using might have been too aggressive; I would not run a race the weekend before next time; you can't do too many hill repeats
La Sportiva Mutants- they have a very sticky outsoles compound and pretty aggressive cleats for the loose stuff. This was a new pair that I sized up a 1/2 size as my other pair was a little snug in the toe box.
NO squats- my legs are pretty sore, especially behind and just above my knees (lower hamstring???)
supposed to only get into the 70's today, so brought my running stuff with to work- if I go it'll be an easy 4-5 miles; something to get the blood pumping in the legs
La Sportiva Mutants- they have a very sticky outsoles compound and pretty aggressive cleats for the loose stuff. This was a new pair that I sized up a 1/2 size as my other pair was a little snug in the toe box.
NO squats- my legs are pretty sore, especially behind and just above my knees (lower hamstring???)
supposed to only get into the 70's today, so brought my running stuff with to work- if I go it'll be an easy 4-5 miles; something to get the blood pumping in the legs
Not to be a smart azz, but I've been thinking there may be a crash coming. Hard to do for the addicted, but heal up. You won't lose any ground.
Not to be a smart azz, but I've been thinking there may be a crash coming. Hard to do for the addicted, but heal up. You won't lose any ground.
You're not just a smart azz, you're an old smart azz......
JK Harry. You're probably the one guy on here who has the best combination of age and intensity of workouts so what I'm about to say won't be news to you.
I'm only 60 but I find the older I get, the more important rest days are. I used to do upper body one day, lower body the next, repeat, etc. I can't do that any more and what's more I feel like I'm strongest after a few days off and I don't lose any strength doing only 1-2 strength sessions for each (upper body and lower body) per week.
I haven't hunted in the Mutants, but have hunted in their Akasha- it's a little heavier built, but shares the same sticky and aggressive outside; it's the shoe I've also done the last two Bob Marshall Opens- wouldn't want to pack out 80 lbs with them, but hunting in rocky and uneven terrain pretty good choice imo
Originally Posted by battue
Not to be a smart azz, but I've been thinking there may be a crash coming. Hard to do for the addicted, but heal up. You won't lose any ground.
that's not being a smart azz, just simply sharing some well earned wisdom. Fortunately I've learned a little bit on listening and assessing my body, still learning plenty though I actually felt pretty good this morning (after eating 1000's and 1000's of calories Saturday evening and all day Sunday with several naps thrown in for good measure). I've found that a really easy run after a tough run/hike goes a long way towards recovery. I'll definitely be paying close attention though, as a setback from overtraining or injury is certainly not worth it.
smokepole- agreed; I'm only strength training twice a week (and not overly crazy when I do). I do get a fair bit of running/hiking in during a typical week, but outside of races and an occasional intense training session (usually hill repeats), they are usually on the gentler side.
I've found with age- that consistency with lower intensity is more productive (with lower incidences of injury) than higher intensity and less consistency; of course there are variances with different folks
smokepole- agreed; I'm only strength training twice a week (and not overly crazy when I do). I do get a fair bit of running/hiking in during a typical week, but outside of races and an occasional intense training session (usually hill repeats), they are usually on the gentler side.
I've found with age- that consistency with lower intensity is more productive (with lower incidences of injury) than higher intensity and less consistency; of course there are variances with different folks
smokepole- agreed; I'm only strength training twice a week (and not overly crazy when I do). I do get a fair bit of running/hiking in during a typical week, but outside of races and an occasional intense training session (usually hill repeats), they are usually on the gentler side.
I've found with age- that consistency with lower intensity is more productive (with lower incidences of injury) than higher intensity and less consistency; of course there areh variances with different folks
yep
lower intensity but consistent as you age
Lower intensity while a part of age, doesn't mean you don't push yourself. An 80YO finished the Hawaii triathlon. Most never do find out what they can do. He wasn't one of them.
70-Year-Old Ultramarathon Runner Competes in 135-Mile Death Valley Race By Laird Harrison JULY 12, 2012 SHARE Some people start to slow down in their 50’s. And most people aren’t ready for big physical challenges in their 60’s. But Santa Rosa’s Arthur Webb, at 70, is taking on perhaps the most grueling footrace on the planet – the Badwater Ultra Marathon – a 135-mile course that starts in Death Valley and ends halfway up Mount Whitney. (Update Jul 16: Follow the race here.)
Webb told KQED’s Scott Shafer how he prepares for the challenge.
ARTHUR WEBB: I usually run 10 to 15 miles a day on a regular basis. Training for Badwater is a three-month regimen where I bump that up to 15 to 20 miles a day. For the heat, I go into the sauna for up to 45 minutes at up to 180 degrees. And after that I do some core strengthening exercises in the gym to keep me real strong.
Arthur Webb running in the Badwater Ultramarathon with the temperature 130 degrees. SCOTT SHAFER: It’s one thing to sit in the sauna, it’s another to run through the desert in temperatures like that for hours and hours. Can you really prepare for something like that?
ARTHUR WEBB: You can. It is a physical and mental litmus test. As I run across this monster in 130-degree weather at times, the heat training has helped. I have light clothing on, and I get sprayed with cold water every once in a while. That helps keep the body core temperature down.
SCOTT SHAFER: Who’s doing that?
ARTHUR WEBB: I have to have a crew. A crew vehicle goes alongside me the whole way. Because if not, you could die in a minute; it’s so extreme.
SCOTT SHAFER: You are going to take 35 or 40 hours to complete it, right?
ARTHUR WEBB: Anything under 48 is good. Nobody my age, 70 years or older, has completed this thing in under 48 hours. Last year, at 69, I did it in 37 hours, which was a benchmark finish. But this year I want to break not only not only 48, but 40 and hopefully somewhere around 35 hours. I run for kids in Santa Rosa. They’ll be watching. After doing it 14 times, I’m really, really confident I can do it.
SCOTT SHAFER: What are some of the worst things that have happened to you in this race?
ARTHUR WEBB: The very first year I ran it I broke my toe the day before, and I ran it with a broken toe, which was aggravating. The heat was extreme. It was 130 the first day, 125 the second day. I had a lot of problems. I passed out the second day. They iced me down. I got up and finished. Three years ago I had a kidney stone a couple of days before the event. Two years ago I went down for nine hours. Who knows why? I was unbalanced. But I was able to get up and run all the way to the finish line which was really great. I got a Sports Illustrated story out of that. And last year I had a hernia the second day, the size of a golf ball, and had to keep pushing it back in for like 60 or 70 miles. That was a strain, but I managed to make it to the finish line even with that.
SCOTT SHAFER: Forgive me, but that sounds a little crazy. Some people do this kind of thing once or twice to challenge themselves. Then they cross it off their bucket list. Why do you keep doing it?
ARTHUR WEBB: I love to do it, I love the challenge. And I feel like I’m an unofficial spokesman for the baby boomers and the older generation, that if you stay mentally alert and physically conditioned, you can do anything. Also at my age it’s just like a bell ringer for a lot of people, especially the kids that I run for.
SCOTT SHAFER: I want to come back to the physical challenges. What does an event like this do to your feet?
ARTHUR WEBB: In the first few years the toe box got so hot out there, because the pavement can get up to 200 degrees, I lost my toenails. The first year they just popped off like popcorn. So since then, about two months before the event, I kill off my toenails and then I pull them off just before the race. In fact I just did one yesterday.
SCOTT SHAFER: You pull the whole toenail off yourself?
ARTHUR WEBB: With a pair of pliers, I just yank them right off.
SCOTT SHAFER: Ouch!
ARTHUR WEBB: And then some years there is so much swelling, my feet are so wet, they are twice their normal size.
SCOTT SHAFER: Stop!
ARTHUR WEBB: You asked. But I never let that get in the way. I rise above all the misery and the pain and the suffering and just concentrate on my goal and why I’m doing this, and that helps.
SCOTT SHAFER: So this is going to be your last ultra marathon. How do you want it to end?
ARTHUR WEBB: This is going to be my last Badwater, but I have more on the horizon I want to do. I’d like to re-qualify to do the Western States 100-mile run again and be the only man over 70 to break 24 hours. And then may attempt to run a couple hundred marathons and break a couple of records there, too.
SCOTT SHAFER: Good luck!
EXPLORE: SPORTS, BAD WATER ULTRA MARATHON, DEATH VALLEY, ULTRA MARATHON
I am literally in awe of you guys- and I mean that seriously. It's an inspriration as I transition into the next stages physically.
Not to get all technical 'n shït but I think as we age, we gain an important athletic attribute called "gristle". Literally and figuratively. From taking apart older animals vs. young ones I've seen how the "medium tissues" (tendons, ligaments, muscle sheaths, etc) get more rigid and substantial. For better and worse. But there's for some better there- we get a little more brittle maybe, but there's not much that's gonna out-tough an athletic older guy or gal. Gristle.
Got an antelope buck today! I'm too many IPA's into my celebration to deal with imgur but I'll put up a pic tomorrow. Nothing huge. As far as exercise I did 7-8 miles of badlands in the heat today. Gonna stay here (it's paradise, fantastic small-river trout fishing for big native redbands) for another day... or two...
battue- yup- you need to occasionally push yourself, no doubt
took a nice and easy 5-ish mile trail run yesterday evening; have a big run in Glacier planned Friday, so will likely take it a bit easy the next couple of days
The goal of my training regimen is to be able to spend entire days in the mountains and hills. This requires spending time on my feet w/out aggravating old injuries. Lowering intensity via moving slower and choosing easier terrain has extended my ability to put in consecutive days doing what I like best. Last January I hunted the Salmon and Beaverhead zones on snowshoes pulling a sled for 3 weeks in deep snow conditions. I averaged 10 hour days hiking 1 hour and calling 45-60 minutes. I would cover 8-10 miles of beautiful country devoid of other humans. Every 4th or 5th day I would take a total rest day and recover well. I am 70 years old and plan on doing this for awhile longer. Hopefully this year will bring less snow as the snowshoeing kicks my butt.
This is the most informative and inspirational part of the CF and keeps me coming back, thanks guys.
long days snowshoeing in the mountains may just be one of the best "training regimens" there is. It works every lower body muscle, tendon and ligaments; the more long snowshoe trips I have under my belt, the better prepared I am for the Bob Open. Long runs (and short runs) certainly help, but am convinced the more hours I spend on shoes the better.
Still at it. Heavy strong lifts in 5,3,1 type lifting program. Following my main lift, with a hard rounds of conditioning. Wanted to mix things around some with conditioning and add new movements. Kept reading about kettle bell routines. Watched and read about kettle bell swings and their many benefits. Hmmm, doesn't look too hard, swinging a 35/45 lbs weight up and down like that I thought. What the Hell. I'll go get myself a 35 lbs kettle bell and if it turns out to be sissy stuff I'll leave it over by my wife's work out area.
Started following a Tabata routine that I saw on Youtube with 20 seconds of kettle bell swings, cleans, presses, ect ect, followed by 10 seconds rest between each 20 second lift for five rounds. Then rest 30 seconds and hit it again like before for five more rounds. Do that a total of five rounds in five sets and you get about 20 minutes of a routine. Let me tell you something fella's...turns out it ain't sissy stuff!
Still at it. Heavy strong lifts in 5,3,1 type lifting program. Following my main lift, with a hard rounds of conditioning. Wanted to mix things around some with conditioning and add new movements. Kept reading about kettle bell routines. Watched and read about kettle bell swings and their many benefits. Hmmm, doesn't look too hard, swinging a 35/45 lbs weight up and down like that I thought. What the Hell. I'll go get myself a 35 lbs kettle bell and if it turns out to be sissy stuff I'll leave it over by my wife's work out area.
Started following a Tabata routine that I saw on Youtube with 20 seconds of kettle bell swings, cleans, presses, ect ect, followed by 10 seconds rest between each 20 second lift for five rounds. Then rest 30 seconds and hit it again like before for five more rounds. Do that a total of five rounds in five sets and you get about 20 minutes of a routine. Let me tell you something fella's...turns out it ain't sissy stuff!
Looks like it will be warm and dry in GNP. Is this a race or a fun run and where will it be. I have seen more Griz in GNP than in Yellowstone, I don't believe that they are attracted by runners
Our original route (Gunsight Pass trail to Lake McDonald) was nixed due to a fire that has close the last 6 miles of trail (and Sperry Chalet as well). We'll either do the Redgap- Ptarmigan Loop or the Highline-Swiftcurrent Loop (with bear spray in tow :D)
Weights 60minutes of mix it up. Seated overhead press, dumbbell curls, kettle bell swings, Romanian lunges, reverse curls, lat machine, pec deck machine.
Pitiful short lived victory. You let the cat out too soon. Here the Day is three hours from being over and I have 90 in. An FYI: 104 won't cut it. What will????
back from Glacier- an epic run, Ptarmigan->Red Gap->Poia Lake Loop; had a close-up meeting with Ms Sow and her two yearling cubs- I prefer my grizzly sightings further off
Is the "groundhog passing under the deck" a euphemism for some horrific old-age gastro-intestinal ailment I don't even want to know about?!
Went up to the totality and camped overnight... hiked a few miles. Pretty steep at least.
I'm losing weight, not fast, but steadily.... actually I'm a little concerned about it, as I'm not trying to lose weight. Appetite seems to be waning. Is this an aging thing?
Appetite seems to be waning. Is this an aging thing?
Probably just not enough bong hits......
I'd concur- you're in Oregon right?
5 mile hike with wife and Tiny E up Emigrant Ck- spent the night at Chico Hot Springs- one of our favorite getaways. We ate at the 2nd Street Bistro in Livingston last night- it was featured on one of Anthony Bourdain's show. I had a fire cooked 18 oz buffalo ribeye- this was probably the best piece of meat I've ever had (well except maybe that time in college with Sue and Maggie)!
I can tell you that my appetite has dropped off some. I'm happy with smaller meals but I'm not losing weight. How much weight are we talking? More than 6-8 lbs without an obviius reason like a recent hunting trip and I'd be scheduling an appointment.
SP- don't know. Don't own a scale. I'm going by clothes and belt fit and comments from wife & friends. Pants are all loose and I'm on the last notch on my belts. I mean I'm ok with it, it's just a little spooky.
has your aerobic activity increased of late (last six months or so)?
for years (many years) I weighed between 190-200 lbs; I was relatively active and was lifting 3-4 times a week, but no real consistent aerobic activity-running/biking/etc
roughly five years ago I started running and my weight started dropping- it ended up right in the 175-180 range, so a pretty big drop
I would invest in a scale- it would at least let you point to how much weight is being dropped; I don't use mine much, but get it on it once a week or so just to check
At 6-3" with a fairly big frame my "skinny" weight is probably 185 or thereabouts. I'm sure I'm over 200, probably 203 or so (207 on a doctor's scale fully clothed a month ago) so I could certainly stand to lose some. Not a big deal- was just curious what you guys ahead of me on the path have seen. Thanks.
the lunges are part of an effort to attempt a really tough workout I got emailed to me from Stone Glacier (hunting pack outfit)
they call for a 60# pack, two 20# dumbells in hand and 200 meters straight of lunges- two sets of 100 meters unweighted lunges are brutal, no way I could even attempt theirs at this point
in addition: they first call for 2x400's, 2 x800's and 2x400's (resting between sprints for as long as it took you to run each)
then the lunge torture
then 10 minutes straight (still w/ 60# pack and dumbbells) of stair climbing/descending
and finally three sets of 30 second planks w/ the 60# pack on
I don't know if I'll get it done before hunting season, but maybe by next hunting season- I do know that I'm going to be incrementally working up to the weight, not going to do anything stupid just before hunting season
does seems slightly over the top; funny no warning either- like gradually work up to this- please don't try this as is first (well unless you're a top finisher at the Crossfit Championships :D)
27 mile hill ride; felt aerobically strong. Guess chasing antelope at altitude had benefits! The bastards put chipseal on the road at the core of the ride. Ugh.
Did lower body/core today. Didn't get to it yesterday, I was busy managing a blind dog triathlon. Our 12 year-old golden retriever went blind on Saturday. He lost one eye to glaucoma two years ago, and his other eye went on Saturday in the matter of two hours. I took him out in the morning and we did our regular 3-mile walk, he was flushing pheasants and chasing deer. Two hours later he was walking into walls. Took him to the vet and the pressure in his eye was off the chart, and the optic nerve was fried.
He loves to swim so I've been taking him to his favorite spot at the lake. Last night he swam for about an hour, probably close to a mile. Then I took him to our neighborhood park because it's flat and grassy with not much to run into. We did a quick half-mile loop and he was enjoying it. We ran into 4-5 people with dogs and he was the only one well-behaved enough to be off-leash. Found his way around pretty good, he's only been blind for a few days. We got back to the truck, I had backed it up to a little slope so the tailgate was only 16-18 inches off the ground. I was getting ready to lift him up and put him in when he sniffed the tailgate, gathered himself, and jumped on in with no help, just like he did when he could see.
He loves to swim so I've been taking him to his favorite spot at the lake. Last night he swam for about an hour, probably close to a mile. Then I took him to our neighborhood park because it's flat and grassy with not much to run into. We did a quick half-mile loop and he was enjoying it. We ran into 4-5 people with dogs and he was the only one well-behaved enough to be off-leash. Found his way around pretty good, he's only been blind for a few days. We got back to the truck, I had backed it up to a little slope so the tailgate was only 16-18 inches off the ground. I was getting ready to lift him up and put him in when he sniffed the tailgate, gathered himself, and jumped on in with no help, just like he did when he could see.
our previous dog lost his sight; his was a slower process- we didn't notice it at first, but eventually was completely blind- he still had several good years afterwards and seemed to enjoy life as much as he did pre-blindness
we got smoked out of yesterday's outing, air quality dropped back down into the Moderate category today so Tiny E and I got 3.5 trail miles in with headlamp
Not really. The docs told us two years ago he'd probably lose sight in the remaining eye, and we were thinking it would be sooner rather than later. If they had told me then that we'd get two more years I'd have taken it in a heartbeat.
Plus, he's doing pretty good, I'll take him out tonight or tomorrow to his old pheasant hideouts (prairie, not brush) and see how he does.
Understand, however I was referencing your "upper body" workout. Perhaps you should work more on your pump. The young girls most definitely are impressed with a good pump. Work on your reps and choose to work with less weight. To much bulk can be counterproductive to a good pump. In that bulk-weight-makes it difficult to accomplish a good push or pull, which is necessary for a good pump.
You're welcome....
Addition: More should follow your example in choosing the right word on a written forum. Avoids many misunderstandings.
The Wife and I went out to Portland to visit her relatives and celebrate our anniversary. Wife has always been big into hiking so we went and did a 6-9 miles hike each morning on trail of her choosing. Steep, but doable. Anyhow, just hiked and relaxed on weights for this week. Hitting it hard with weight and cardio conditioning again starting Monday. Of note a couple of weeks ago I discovered a new and interesting way to challenge myself. 275 lbs dead lifts for five reps then immediately bang out 10 burpees. Knock out five sets of the same as fast as safely possible. Keep a puke receptacle close at hand if you've not done this before.
I rotate days: 12 mile bike ride 668 feet elevation typically 15.2 mph average on Strava .. 45 minutes hike 2.6 miles 266 feet elevation typically 3 mph average on Strava..... 45 minutes carry my 23 pound grandson around.....3 hours
The two guys I hunt with never exercise, but the extra 100 pounds they each have over me, makes them seem like human tractors at dragging deer.
my quads are sore from the hill repeats! pretty smoky this morning, but Tiny Elvis didn't seem to mind. Saw a set of eyes off the trail that weren't deer, kept a little closer eye on TE. 3-ish miles
Swam about 1/2 mile in the Sound, only notable because I was pleased to find that my shoulder has healed/stabilized since last time I swam, when it was poppin' to make Orville Redenbacker proud. So swimming is back on the menu!
well Tiny E and I got screwed out of our jaunt this morning- smoke is hovering in the unhealthy to very unhealthy range; we've topped the 1/2 million acre burned mark with no relief in site
Heading out on SUnday for a week of bowhunting so I'm tapering down this week, easy cardio and resistance sessions. The girls sure are disappointed when they see I'm not going all-out.
finally got 200 m of lunges unbroken!!!- just had to block out some pain receptors towards the end; now just have to load up 60 lbs in a pack and two 20# dumbbells!
at the gym
3x5 squats, bench, deads- weights slowly (very slowly) going up a little pullups 12/11/10 dips 3x30 core
Was so smoky here when we got back a couple days ago that it was unbelievable! Visibility was poor, could feel it in my lungs and sinuses.... Stayed inside mostly. Buddy and I are debating whether today is a rideable day. It's "better" but still not normal. Guess I could hook up to the hamster wheel aka bike trainer. Ugh. I have a backpack hunt not so far in the future so gotta get to work here.
5 mile walk just now, hopefully will ride later also. Air quality not too bad. Getting hit with a bunch of new parts orders all of a sudden so I need to do this TODAY... feast or famine is my businesses model, yay me.
You have gone from diversion to digression. Anyway, I have known about you and her for years. She's OK, then I'm OK with it. Admittedly she was hot back in the day. I guess to you it is still obvious.
well the smoke alert went down to moderate this afternoon, so Tiny and I braved 90 degree heat to get four trail miles in- of course he's half Chihuahua so it was probably a little easier for him
Hot hot heat inbound, and supposedly a pressure system of some sort is gonna move the smoke back into the Willie Valley. Nice. Thinkin I'll just hole up in the shop and make chips.
nice 12 mile run this morning, smoke was Moderate which has become the new good this is one of my favorite 12 mile runs- it's an out and back with some really nice scenery, a good mix of ups and downs and plenty of technical stuff to keep you on your toes. I was apprehensive to run it this morning as we had a fire very close to town in this area and I had no idea how or if the trail was impacted, it was closed for numerous days. As it turns out the fire was about a 1/2 mile away as the crow flies (you can see the black scorched on the top of the ridge in the picture) and no impact at all to the trail- thankfully. The trail was named for a local gal who was very involved in securing public trails in the Helena area and sadly lost a battle to cancer too early in life. Her memory lives on with this trail.
Well it dropped down to Unhealthy for Sensitive Groups and even though it's much hotter than I care for, Tiny E and I got 4-ish miles in on Mt Helena- I think the air is a just little clearer on Mt Helena (higher elevation, smoke likes to sink)
well I woke up this morning and the smoke was almost gone! sooooo I went on a really nice 17 mile run, temps in the 50's, clear air, beautiful scenery- life is good!
I've got a bothersome catch in my lower back- one of those ones that isn't painful all the time- just need to bend, turn, twist a certain way and ouch!
I strength trained this evening, but cut the weight back- a couple of exercises I just cut out completely
Too smoky to go outside so 90 second intervals on the elliptical with 10 rounds of kb swings, wall ball shots and pushups resulting in a 61 minute workout.
And the dogs took me for our regular 5 mile walk this morning, but there is about 900 feet elevation gain.
Had a 7:30 meeting so it was a quick 3 miles with the dogs and more intervals inside. 45 minutes of elliptical broken into 90 second intervals with pull ups, thrusters and battle ropes at each break . I'd never done battle ropes in intervals but rounds 8-10 sucked, not my arms and shoulders but my hams & glutes.
We're at 51 ppm and you can't see the mountains on either side of the valley; my brother lives in northern Idaho and apparently they're over 250 ppm.
We were over 300 a couple days ago or so I heard. The moon was blood-red. I've just been holed up, mostly making electric-bike parts this week, which is fun. Smaller stuff, high-precision, etc. Doing a run of rear wheel hubs these last few days. So, getting towards the strength of a motorcycle hub, but with the critical features such that bike parts fit it, would be the synopsis. Start from bar stock, remove a lot of material.... Fawk, 1000 words:
It's tiring but not in a "I got a great workout!" kind of way. Hard on the elbows, of all things.
we went to see Bonnie Raitt in Bozeman on Friday; came back to Helena on Saturday and was greeted to thick smoke- so 4.5 miles on the treadmill and hit the weights while I was there
smoke better to today, got a 12 mile run in early and then took Tiny E out later for 4 more
Hiked 12 miles yesterday. Saw zero deer sign. Got really smoky. Intended base camp was literally infested with aggressive chipmunks that would not stay out of my wall tent. Bailed. Oh well, was overdue for a dud.
May head back up to the other (west) side of the mountains and backpack into an area that I know has at least some deer sign from years past later this week.
Nah, it's cool. The tag reverts to a regular blacktail tag later in the year if you don't fill it in this special season... plus I've got through next weekend and I'm making a plan <grin>..... Good excuse to get up to the top of the world again.
Tiny E and I up early for 3-ish miles, took a faint trail I'd been eyeballing for awhile- there is a reason it was faint, was chocked with blowdown and other obstacles, we know now
started the Wendler program today; realistically I'm only going to be lifting twice a week (vs the 3-4 they suggest) so I've combined the bench and squats done today and then deads and overhead presses next workout
in addition to the bench and squats, pull-ups 2x12, chin-ups 2x12, core
we were smoked out this morning; if not too hot this afternoon we'll get out for a few
this should be the end of our summer from hell, cold front rolls in this evening and tomorrow supposedly with pretty significant precipitation, including wet snow higher- I sure hope so
started the Wendler program today; realistically I'm only going to be lifting twice a week (vs the 3-4 they suggest) so I've combined the bench and squats done today and then deads and overhead presses next workout
in addition to the bench and squats, pull-ups 2x12, chin-ups 2x12, core
I'll be following your progress on this. I focused on strength last winter/spring with Starting Strength plan and paid for it doing cardio this summer. never really got it built up like I expected. Lots of missed workouts didn't help but I still expected better results.
Going forward I'm going to work on runs/bike 3-4 times a week for the next two months then switch to SS 3x and runs 2x a week.
to be honest I don't expect giant gains, but that isn't why I'm doing it either-more so that it uses "big" multi-joint lifts and allows you to add in others; my biggest focus will continue to be trail running/hiking
BUT if my squats, bench, deads, press all bump up a little, that's OK too
No, giant gains won't be expected but I liked where I was early 2016 when I did the combination of both. I felt I had a good mix of strength and cardio. Last years experiment was based on a SS trainer trainee suggestion of just focus on strength and have the cardio follow. I didn't like how I felt at the end of the cycle and it took time to get comfortable with the bike and running. Probably due to more mass to move as I put on 25+ lbs and have whittled that down some since.
Ahhh- yeah that doesn't sound like the best plan if cardio is going to be part of the equation; Wendler- far from a "cardio guy", even advocates some running- hill repeats, etc on days off
Still going. Had to pull back a bit on Overhead press. I made a couple of heavy lifts with poor form, which got my left deltoid hurting. To make it worse I figured I could shake it off with some high volume push presses. They didn't help a bit. Had the wife massage it a couple times a day with a rolling pin and I did a lot of stretching. Also dropped my weight down in both the overhead and bench. Lazer focus on my form and laid off any explosive moves like push press and power thrusts. Its starting to get better.
Really hitting conditioning with Tabata work outs. Last night I did box jumps, kettle bell squats, kettle bell swings, sledge hammer swings, and one arm kettle bell swings for a cycle then rested 30 seconds before repeating the same exercises for five cycles. I was a puddle of sweat and my heart was pounding as I was gasping for air. Gave myself a 20 minutes rest then put on my pack loaded up with 60 lbs and humped up and down the hill on my place for 30 minutes.
Tonight its back to my basement for dead lifts. Followed by five sets of five reps of lighter dead lifts with 10 burpees after each set. Well...to be honest my burpees are more of a sweaty fat guy dropping down on the floor then getting back to standing as fast as I can, which really starts looking more and more pathetic as I go along.
just wanted say that we've got about an inch of rain over the last 24 hours with very cool temps, with more to come- higher elevations are getting snow; this should be the end of the summer from hell!
Got up early hoping to dodge the rain showers. Stars and moon at 6:20 and ready to glass at 6:30 but the clouds rolled in at 6:40, too thick to see 50 yds. I was hoping it would break and give me a chance, it was raining off and on but when the sleet started at 8:45 I called it. Turned into a nice 5.6 mile, 2400' vert hike and at my desk by 10:30.
Lordy, I hope so! Send some of that snow westward will you please? We need it here in Washington's Cascades. Oregon could use a good dousing of rain or a snowstorm too.
Seems much of the west is on fire! Again, doggone it.
Glad you got out on a hike. Hiking is a terrific way to prepare for hunting season - as that's what we do when we hunt the big country - we hike. A lot.
One of those Jeff-days yesterday that's hard to quantify but I wake up stiff & sore the next day... just a whole lot of liftin' and carryin' and holdin' stuff at awkward angles while I hammer it and so on.
After this rain squall moves through (yay!) I have to repair my shop roof... tree fell on it... will involve replacing at least 3-4 sheets of ply, won't really know until I start peeling it back. That'll be a workout. How do you quantify carrying full sheets of plywood up a ladder?
Not yet. First hunt was hot and they weren't bugling. Got within arrow range but no shot. Going back for four days at the end of the week, looks to be much better weather.
four miles snowshoeing; that's not a typo :)- I had planned a 12-ish mile trip w/ the possibility of some snow shoeing; at the trailhead there was 12-14" of snow, a mile or so up 2 feet! sadly it was crusted over and I was postholing every single step and I knew it was going to get better, so bagged it about 2 miles in
Still listening to you heathens. Doing the gym thing and 3mile hikes with a 35pound back. Went to the gym this evening and they had their first stepper. Did 110 floors in 31minutes. I like it.
At my old gym we had one of the older (maybe still made????) stair machines that worked like an escalator - I fondly called it the stairs of death; there was maybe three people (one being me) that used this machine- this was a great workout that I would often combine with the treadmill, going back and forth between the two. I wish my current gym had one.
I stayed indoors & did 45 minutes of elliptical broken into 90 second intervals with 10 rounds each of wall ball, kb swings & pushups between. Heart was chugging right along.
Stair steps to heaven--30minutes. (Watched a guy start on the machine. He lasted 3-4minutes and then hit the stop button. One gal tho, and she was pushing hefty, stayed on for 30minutes. She hung in.)
Merlot gave me the " Who is this Little E I've been hearing about, and how come he gets out more than I look." So, I put on the pack on and we spent 1.5hours on some close by trials.
Hasn't been a Grouse in here in years, but he doesn't believe it.
I know it's dangerous, but there is some really good muddy water here.
Out of the slashings.
You best hope I stay out of your gym. (Smoke that is.)
Started with the daily 5 mile walk with the hell hounds. Did some interval stuff in the gym, cardio mixed with pull ups, core rotations and curls. Easy Friday.
Hitting the trail at 5:00 AM tomorrow and hoping the weatherman ain't lying. Hopefully the bucks will be moving and easier to see in the snow.
He's doing pretty well all things considered. He loves to swim in the local reservoir, he'll stay in the water as long as I let him. He also does pretty well on dry land, He went 2-3 miles off-leash yesterday.
PS, be careful, that ugly dude who's been photo-bombing the warden's pics is now in PA photo-bombing yours. That dude sure gets around.
Buried in a big rush job.... lucrative, but "ugh".....
If I can get ahead of the hellhounds I'll grind a ride in the next few days. Otherwise I'm just gonna crank music on the shop speakers to keep myself moving so I don't petrify.
Dang, how long has it been since your taste buds have not been working? Wild Turkey Rye may bring them back, but I wouldn't count on it. Ruined is usually ruined.
With the exception of special occasions, I don't drink much anymore. But if I'm going to it will be a pleasurable experience. Don't be rolling that stuff around in the glass for the aroma. It gets in your nose and you won't be able to smell 5 rutting Bulls at 20yards. I hope your taste in women is better than your alcohol preference.
And a hint: Speaking of women, younger nymphs of today are into blended whiskey. Ah probably too late. Shame and only 60.
it's kind of nice I get some free time at work here and there, so lately I've been trying to get some kind of exercise in- air squats, pushups, lunges, etc- I need to keep an eye out for a suitable bar for pullups
Been known to do air squats and pushups in the small men's room at work. A long time ago the pharmacy was in the basement and would do chin-ups on a water pipe. Could do a lot more of them back then.
Buried in a big rush job.... lucrative, but "ugh".....
If I can get ahead of the hellhounds I'll grind a ride in the next few days. Otherwise I'm just gonna crank music on the shop speakers to keep myself moving so I don't petrify.
the one we had at my old gym (Eastern Montana) was an older model, but looks like it would work identically- it was a little bigger, probably why they changed it; I might have to peek around for a used one
Hitting Bench 3 times per week. 2 times per week on Deads, 2 times per week on Squats. I do freight at SW three days per week. Doing Intervals 3 X per week with C2. I also do either stairclimber or exercise bike 3X per week. No flies on my glaicer trip. I need to do more cardio.(for time). I have lost about 15 lbs from trip. 405lb Bench, 500lb Dead and 425 Squat with good form. I have to sleep more in this cycle but it feels good.
Did a couple hikes with the dog this weekend, and dug up a new garden spot in the back yard by hand. Turned it over, added a bale of peat and some composted manure and then turned it over again. Should be good next spring.
I'd put my physical rural lifestyle up there as a net positive, though. It's like cross-training. At least through 52 years.... knock on wood. Was in a customer's shop the other day and they had a calibrated scale. At pushing 6'-4", fully clothed, wallet & keys and phone etc, 203 lbs. So, under 200, which ain't bad at all.
Where I know for certain you are correct is in the muscle groups that get out of balance if you are just "working", like the abs. My back is strong like ox. My abs, not so much.
But to your point, carrying full sheets of OSB up a ladder onto a roof is dangerous. Period. But it's a heck of a workout! And tree work?! Shudder. Those guys are nuts. It's dangerous enough cutting trees down, I do that all the time........ from the GROUND!
At the end of the day I'm just frugal and enjoy working outside with my body. Dunno how much it'd cost to pay others to do this.... $1500? Screw THAT. I can fix it for ~$150. The rest goes in the boat fund.
Plus. I built this building, all by myself, 25 years ago... I can damn sure fix it! Had a melancholy moment earlier. I was pulling sheathing nails (to take up the busted plywood) with my old worn out framing hammer. Those were nails I put in, as a young buck, with the same damn hammer... which was new then.
Time is a trip.
Time for some fauxiprofen. If only the pharmacists knew...........
Oh, the pharmacist knows.You misspelled the remedy in that it is foxiprofen. It seems to work much better when taken in variety. Mono dosing of the same old, same old can be problematic. Sorry????
You may be cougariprifen, but they are marketed to a younger demographic. That train left your station. You may be able to purchase some milfaprofen, but it's going seriously dip into the boat fund.
Squat press: 4x10 @ 70lbs into bent over rows. 4x16 @70lbs 4x10 pushups into 4x10 standing flys @ 20lbs each hand 4x10 standing curls @ 25lbs into 30 yard farmers walk @ 50lbs in each hand.
Done for the day and off to a Bud's Daughters wedding.
Tiny E and I got 4.5 miles in yesterday, 8 today (nice to have the day off!!!); also week five of Wendler squats and bench along with 3x11 pull-ups, 3x30 dips and core- I could get used to this day off thing
got 3 miles on the trails yesterday evening with Tiny E and the missus, 4x50 air squats on a break at work
I get a lot of time on my feet at work with a fair number of stairs/ was curious so setup the fitness app to see how much, not too shabby considering I get paid pretty well to walk about
my elk/deer hunting usually consists of a mix of steep/fast hiking (dark in/out), freezing my ass glassing and still hunting- which I agree is physically challenging- especially in the dark, blowdown scattered hell holes big bulls/bucks tend to hang in
Yeah... we all all know what the bust-ass type of hunting feels like but at least for myself, true still-hunting in any quantity is a rarity unless I'm on this property. Back in the halcyon days of my youth <g> hunting this place- starting around 15 years ago- I had access to the neighbors place as well to total about 160-200 acres. I could spend a day, from pre-dawn to dark, just moving veeery slowly. Almost like Tai Chi or something. I'd be exhausted at the end of the day. But it was totally worth it; deer numbers were so high in that spot at the time that if a guy would have numerous encounters every time, usually very close range. Not usually deer you could shoot mind you, but it was a pure gas figuring that out, y'know, whether the deer 15 yards away in the jungle had horns or not w/o getting busted.
The neighbor sold out and the new guy hunts it himself, and for whatever reasons the deer densities are much lower now. Could partly be all the deer I dragged out of there. So it's not what it was, but it was a great day of creeping around yesterday. And a unique workout.
I do battle hammie cramps doing that, getting slowly over blowdown especially.
Indeed. It's a different type of deal. I've drawn mostly high-desert mulie tags the last 5 years so it'd been a while. Was fun to bust out the .358 Model 7!
Just finished 5-mile walk w/Cyn AKA Little Ms. YogaPants. Mmmm. Yoga pants. Buddy is sales-pitching me on a ride today too.
Been away on a Grouse hunting trip to Michigan. Miss timed the weather and it was hot and to push all day would have crashed the Dogs and us, so the hunting consisted of 3hours early AM and 2 hours before dark. A Good many Birds flushed, but mainly Woodcock which we didn't shoot at except occasionally to reward the Dog for good work. Other than that little shooting.
It was like still hunting, but with little resemblance to Tai Chi. In the middle of the day at best it would have been sauna Tai Chi.
However, all in all, it was an eventful trip. Didn't leave with the expectation of meeting a couple hot nurses that wanted to mess around with my head.
Head injuries are funny that way. I've got a couple good scars (comparable to yours) from head shots that just cut the skin/flesh. Then the one that [bleep] me up bad for a couple years and still has some holdover, what, 5+ years later didn't leave so much as a tender spot anywhere on my head.
They checked me over pretty good and even took some scans which they said were normal. No headaches, dizziness, nausea, etc. Could have been worse. Eye, teeth....
got 9 tough miles in this morning elk hunting, no luck- but glad to get out.
was home early enough went to the gym and did Wendler week 1 (5) dead lifts and overhead presses, along with 3x10 pullups, 3x30 dips, 3x50 yards weighted lunges and core
Been in the salt mines all week... love this customer but when the pile of parts lands, it's game-on, big time. Getting the parts (400 this run) through the fixturing is quite taxing on the arms. They aren't light, lotta torque on bolts, etc. Actually took 2 ibuprofen last night! Whoa. Don't like taking DRUGS.
I've missed some killer outdoor-pursuit weather. However I just found out the last (100) of the parts, aren't back yet from heat treating, so I've got the weekend off! There will be highly aerobic activities. Cannot WAIT.
Carry on guys, good work you are doing, and I like reading about your stuff in my inbox when I'm swamped.
I think Jeff's problems with "cows" refer to bovines he ran into in the back country.
As a side note, we had a herd of wild cattle. The last roundup was 1962. At the end of the 2nd day they checked the corral for a head count: 2 deer and 1 jackrabbit. The cows were officially AWOL. Subsequent "roundups" were conducted with a '06 or .30-40 one cow-brute at a time. No rustling involved.
I think Jeff's problems with "cows" refer to bovines he ran into in the back country.
As a side note, we had a herd of wild cattle. The last roundup was 1962. At the end of the 2nd day they checked the corral for a head count: 2 deer and 1 jackrabbit. The cows were officially AWOL. Subsequent "roundups" were conducted with a '06 or .30-40 one cow-brute at a time. No rustling involved.
Tom
What I wouldn't give to get a piece of THAT action.
no bull yesterday; just 13 miles and 16 hours tiptoeing around, over and under blowdown, scrambling up and down steep slopes and even slogging through some knee deep snow- you know, the usual!
Blowdown is brutal and dangerous, especially in the frosty morning, and again as the day wears on and a guy gets tired and sloppy. One unit we hunt elk in in Eastern Oregon should simply be called "Blowdown" unit... not fun. Hang in, and good luck!!
My buddies are lobbying hard to get me to camp here this weekend. I'm still deep, deep in the machine parts salt-mine but should finish tomorrow. My main beef (see what I did there?) is that it's a spike-only tag. I [bleep] hate spike tags. You want a lock that you'll see a huge bull broadside in a meadow, there it is. I've had to watch at least 4 wall-hangers saunter by.... with a [bleep] spike tag. And the only time I've pulled the trigger on a spike, is the only time I've truly screwed up on a big game animal. Long ago, long story. Not a fan.
But I do love elk hunting in a Eastern Oregon. Might go up anyway.
you hinted at I think, but the other thing with a spike tag is they are almost always mixed in with cows- makes it tough to discern when to squeeze the trigger
So, i was posting a while back about prepping for an elk hunt. Hunt is done.
My buddy and I hunted 1st Rifle in CO. I shot a cow the first day, he shot a bull the 2nd day.
My cow was taken at 10,500' and deep into a big burned area. Crossing those deadfalls is a special kind of he11.
Packed out a hind quarter and straps/loins first trip out with my gear. Next day I came back and got both fronts and the remaining hind (she was a young cow...bigger than a calf, but not a huge cow). Coming back through that burn was just nasty. Downslope on the way out with weight and crossing those trees, with snow in the mix, that was enlightening.
Good news is...my physical prep paid off. Altitude definitely had my pulse quicker and breathing a bit harder than at home at 500' above sea level, but I feel like I handled it well. Shot my cow late in the day on Day 1, so hunted all day, then did a pack out to end things that day. Another pack trip the next day, and then on the third day, back to 11,100 to help my buddy get his bull out.
So....my prep work seems to have paid off. Yeah, I got winded and tired. That comes with hiking and packing weight at altitude. But I got it done, wasn't trashed in the process, either. Felt pretty good on the mornings after each day, so I'll take all that as a win. An elk on my first day of elk hunting...ever....was pretty cool, too. I'm sure I'm doomed to years of unfilled tags in penance.....
27-mile climbing route. Didn't hammer, but there's no "easy" way to do it. It felt so good. I thought of an acronym for highly aerobic exercise that resonates:
in Missoula visiting; 2 miles with my wife, daughters and grandkids; went to a local gym and alternated between the treadmill and stair master for an hour- little over 3 miles on the treadmill and over a 100 flights of stairs
Pilates workout in the form of a kitchen remodel <grin>. Was under the house quite a bit today dealing with crappy old plumbing (replacing completely with PEX, stuff is awesome), or if not there, was under the sink. Lotta abs <g>. Tomorrow is cement board and plywood install work, then the countertops. We are doing dyed concrete, poured in place. Should be interesting..... I built a vanity a few months ago that I made a concrete top for, and we like it a lot, but I built a seperate form and poured remotely rather than in place . Anyway.... chugging along. Tired.
Did fairly long hikes both Saturday and Sunday in the mountains with a pack and a rifle, snow on Sunday. If the elk had cooperated, I would've been hunting.
9-ish miles in deep snow elk hunting- I'm totally spent, but am heading back tomorrow- I saw two legal bulls (small, but legal :))- too many cows/calves/spikes to successfully get around
Went back this morning, a balmy -2F! had to go higher today to get into elk, got within 50 yards of some bedded cows/spikes- no legal bulls spotted today. Just shy of 7 miles and about 1500' of gain in deep ass snow- so goes elk hunting
Our blacktail season runs ~ 5 weeks and some years I've hunted all of 'em! It's luxurious to have that kind of time.
If I'm seeing animals elk hunting is like crack. Our season is 5 short days... so there's a lot of time pressure, so if a guy ISN'T seeing animals, it's more like desperation than crack. But that'll move the legs too.
Well, what I'm doing must be working. On opening day here in Washington I killed a fair sized 3x3 buck shortly before dusk. Was hunting solo. Quartered him up. Finished by headlamp. Managed to load him into my backpack, and hiked an hour back to my Jeep.
Rifle in my left hand. The buck's head in my right hand. A very warm and heavy backpack on my back.
At 61, I was more pleased with being able to carry the buck back to my Jeep, than I was about hitting him. Of course I was going to hit him!
At the gym I typically do 30 min of lifting, a total body workout. Then 30 - 60 minutes of cardio. If I don't go to the gym, I'm often on the bicycle, or hiking. It all seems to help.
got Tiny E out for 3 miles this morning and headed back up the mountain this afternoon, covered about 5 miles, but I think the elk are higher- I'll find out tomorrow
I just bought a boat... that's consumed me the last couple days. Still working on the kitchen [bleep]. Should be "pouring" the counters in a couple days.
Might have to set up my bike for winter riding ... she's a Porsche 2-seater in the world of bikes (light, fun, and FAST); hate to hang fenders etc on her. But I sold my "rain" bike last spring.
Oh yeah. Big fun. With fun like that, who needs trials and tribulations?
Wonder what sawzall blade they use. Kinda a sawzal geek here <g>. Have done mucho sawzall'ing in my day. I think you'd want the "flesh with embedded bones" blade, but I'm no doctor.
Yerp. I got the thing home and........ now she's sitting under a tarp in the rain, awaiting the pile of money I no doubt will throw her way in the coming months.
But...... heh heh.... I got a ridiculous deal on it. It was a bona-fide Craigslist miracle. I beat out the whole city of Portland and I'm sure there was wailing and gnashing,,,, paid about 1/3 actual value. Could hardly sleep the night before; at that point I didn't know yet if I'd managed to be the first responder to the ad... but my night-owl ways won the day. It was a donated boat, being sold by the Sea Scouts (Boy Scouts). Nothing too fancy- 16' Hewes Sea Runner. If you google that you'll see some pretty delux-o $30k boats. This is an earlier one and is pretty utilitarian. But that's what I wanted, so.... perfect first fishin boat! I hope, haha.
Prop.... 40 HP Suzuki 2-stroke. Not really intending to go into skinny water with it; more like tidewaters, bay crabbing, and the big lakes in central Oregon for Kokanee, lake trout, etc.
ETA: there's a decent chance you were in a Hewes River Runner. They are a fully legit boat and were early entrants into the PNW river sled game. Their Sea Runner-like mine- is a deep-V hull, which finds its happy place bustin' through chop. They say. [bleep] if I know.
We have a family place on the water in Puget Sound and that's one reason for this boat. My stepdad's boat is so cosmetically perfect that everyone is afraid to use it. I wanted something that can get good and bloody and you can drive it right up onto a rocky oyster-covered beach or the bank of a freestone river without a care. The Hewes are stout hulls with thick, unpainted bottom section. I can't wait to try her out. Also a bit skeered <g>.... I started the motor before buying, and it ran ok, but honestly I was getting such a ripping deal I was buying it just for the hull and nice galvanized trailer, if it came to that, so we didn't spend much time running it. The person who donated the boat to the BSA told them she's ready to go, works great... so fingers crossed. These days a Suzuki is a very expensive premium quality motor; I don't know if that was true when this one was built, or not, though it was made in Japan and I gotta say, I'm a huge fan of machines made in Japan.
that does look like a deeper v than I had, mine was made by Almar and did have more v than most jet boats would have (my next jet boat was a Woolridge that was much more flat)
yesterday 4 miles on the trails with my wife and Tiny E, will need to start bringing headlamps
last night after our hike I came down with a rather violent stomach bug, missed work today- feeling better this evening, but not great- hoping by morning it’s done!
thankfully it was a 24 hour bug, but a nasty one- missed a day of work, back to work today and got 3 miles in with my wife and Tiny E- feeling much better
Still walk the dogs 5 miles in the mornings and since hunting season is over and the weather is deteriorating I'm back in the gym. Got in a few good hikes. Helped a young partner pack his deer out of a hole. Stashed a few gallons of water on top of the ridge in this pic. It was in the low 20's that night and the wind was 20-30 mph all night. I let my partners use my 2-man and I used my Shangri-la 1, it held together but the wind blew basically unimpeded under the tent. You can actually see the lights of my town 4600' below.
"Poured my countertops today". Somehow that glosses over the mixing concrete in a wheelbarrow part. Back spasms. I must admit, I fell off the wagon and took ibuprofen. I would not recommend this workout as a normal part of a regime.
Hung cabinets, installed 175-lb cast iron Kohler sink, plumbed it in, etc yesterday. Stiff and sore this morning, so there's some kinda workout there.
It's all coming out really nice- loving the concrete top. And the total rebuild of the cabinet area under the sink was correcting an Ancient Evil, so that's cool.
I've been hitting the gym, just not posting. Yesterday I was in a reflective mood, and made some observations on gym inhabitants:
When did the Uncle Fester look take over? More guys with shaved heads than not.
Lots of times it seems like I'm the only one there with no tattoos. And that's when the gym is full of women.
Why do people wear ball caps to the gym to work out in? Are the lights that bright?
Apparently, some guys think the side effects of steroids are worth it, for the physique. If they could only figure out how to do away wit the bug-eyes.
And my favorite observation (I'm sure Harry can appreciate this), just about everyone there has ear buds and is listening to music. Which means I can let one rip and then nonchalantly saunter away, leaving those in my wake to look askance at each other and wonder whodunit.
Road, I have ridden this bike more than all my others combined, not light but I love the way it fits me. Got my first concussion too riding it. To this day I still don't know what I hit but that happened off road not on road!
Right after deer season it's time to get training again. I haven't done much since a 40K trail race in August. I have a 24 hour trail race in April, so I gotta start laying some miles down in December. I'll try to keep posting here to stay motivated!
Road, I have ridden this bike more than all my others combined, not light but I love the way it fits me. Got my first concussion too riding it. To this day I still don't know what I hit but that happened off road not on road!
Fit is everything! Cool. I've been chasing my fit a little to try to address IT band issues that kick in at about 30-35 miles. I have a bike/fit that I've put thousands of miles on successfully, until now, so I'm making one small change at a time.
12 miles up and down (and up and down) the mountain walking my rifle. The good news is the snow receded quite a bit, the bad news I wasn’t able to get onto the elk I spotted at daylight.
I've been hitting the gym, just not posting. Yesterday I was in a reflective mood, and made some observations on gym inhabitants:
When did the Uncle Fester look take over? More guys with shaved heads than not.
Lots of times it seems like I'm the only one there with no tattoos. And that's when the gym is full of women.
Why do people wear ball caps to the gym to work out in? Are the lights that bright?
Apparently, some guys think the side effects of steroids are worth it, for the physique. If they could only figure out how to do away wit the bug-eyes.
And my favorite observation (I'm sure Harry can appreciate this), just about everyone there has ear buds and is listening to music. Which means I can let one rip and then nonchalantly saunter away, leaving those in my wake to look askance at each other and wonder whodunit.
Not that I do that on purpose.......
You mean you don't have a BAMF tat yet. I thought I was the only one. Caps have been the thing for years, that and hoodies. Roid's???? "I'll be baaack."
And finally, there is no excuse for not holding a ripper unless you are loaded up. I bet you are an absolute gas on that glute machine.
Mike, It’s nice to be on the mountain without needing MicroSpikes. We will see how long that lasts.
What spikes are you guys using? I tried Yaktrax last year and they were a total fail. I ended up wearing my snowshoes on an icy descent for the crampons, doable but tiring. I would like something compatible w/ hiking boots w/out the expense of climbing crampons.
Kahtoola Microspikes- the best traction device ever devised imo; mine have close to 2000 miles of winter trail running and still going strong- never slipped or failed in any way. I can run just about flat out on solid, smooth ice trails- they grip that good!
+1 on the MicroSpikes. The NanoSpikes also from Kahtoola work well on ice, not as well with hard snow pack. I do favor the NanoSpikes if running on icy roads, MicroSpikes on trails. I think my original MicroSpikes lasted 5 years and were pretty wore down when I gave them to my son. He is still using them. I think the MicroSpikes are the best invention for fall/winter running and hiking of all time.
Thanks guys, I will head to REI on Friday, any size weirdness? I am happy to read that I will be able to run 'flat out' in them even if it resembles my trudging pace
Wow $62.00 on Amazon, I will have to buy a pair for my growler too or she will steal mine. Still cheaper than a broken hip. Can you trade back and forth w/ your running shoes? I wear a 10 w/ my Salomon Quest GTX boots I am guessing a large size.
4.5 miles to the top of Mt Helena Sunday, strength training Monday after work and 3 miles on the trails with my wife and Tiny E this evening. Fresh 6” of snow, Tiny looked like a pine marten running through it
Set the elliptical for 45 minutes. I was going to do wall ball shots every 90 seconds but my workout partner said "let's go every minute" so there were 45 intervals with 10 wall ball shots per. He texted me after and said "Who would have thought that wall ball could kick my butt...I could barely make it up the steps to my office".
I'm pretty certain there'll be some hanging knees to elbows tomorrow and maybe some lat pulls but no squats or deads to whoop my little legs any worse.
got off work early and grabbed Tiny Elvis-we got 7.5 tough miles in, fought a lot of wind drifted snow on top of the ridge; beautiful day though mid 30’s and sunshine
Took the new old boat crabbing today on the coast. Got 17 keepers! Gorgeous day, almost 60 degrees and sunny on the water. Buddy spent much time on saltwater as a yute; he's loving it too, the crabby bastid. Workout buddy- have suffered much in his company, haha. But not today.
I will say, having had two attacks of it......... gout is misery compounded with agony. You do not want to go there. I think my attacks were from too much beer, and general dehydration. When I first started riding, it was giving me such astounding results in mitigating my head injury symptoms, that I got totally obsessed and was riding 50 miles (and not easy ones) every other day, just like clockwork. Then not drinking enough water at night, and too much beer. Did that for months on end then POW.... gout.
Anyway that's my story; and I ain't giving up shellfish unless I absolutely have to.
I've been hitting the gym, just not posting. Just like Harry, I heard he squatted 300 the other day. Unfortunately, the 300 refers to the weight of the woman he was with........
hit the gym last night 3x5 squats and dead lifts, chins, dips, Core
ran with the local ultra running group this morning- always a humbling experience . about ten folks showed up (despite the 13 degree temp)- for the most part very seasoned runners, most with multiple 100 mile finishes- Hard Rock, Western States, UTMB, etc
13 miles with about 2800’ of gain and 4-6” of snow makes for a challengeing run!
I'm forgetting the details, but there was a Major League Baseball player who ALMOST hit .400 one season... after the season ended, at a family BBQ or something his dad said, you couldn't have gotten just a few more hits....?
I did cardio last night, trying to get the arms in shape so I can get a decent cardio workout using upper body only after my ankle surgery in January.
Did 15 minutes on the Arm bike and 20 minutes on the ski ergometer. It's hard (for me anyway) to get the heart rate up using upper body only. Arms start to fatigue before I start breathing hard but hope to change that over the next month.
Did another 25 minutes on the stationary bike to get a sweat in.
Smoke, If it is an option, I think you would get a lot out of swimming. It can be tough to get into, but worth it IMO. If you are not a swimmer, there are a lot of aspects to figure out that do not come naturally, but there is also a lot of time to think about that while gasping for breath.
Pretty hard to get off a bike frowning...not really sure how ankle-flexible-intensive it is, though, as I've not dealt with any ankle issues since I started riding.
That's good news- IMHO- cause it gives you a low-impact, fun way to stay on top aerobic shape, and much physical goodness flows from thence. Just get the fit right. You can set of some [bleep] in your knees you don't want to set off, on a poorly-fitting bike.
I've never had a problem getting off a bike, regardless of my facial expression. We did FTP tests the other day, and I must say I was not smiling at the end of that.
I think a fused ankle would make swimming a little weird, but not terribly so. Might actually help on the bike.
Cycling is a gear/gadget disaster, so be warned that if you are a gear geek, it will get expensive. Swimming is the opposite - you can only take off so much before they kick you out of the pool.
4 miles with a little over 1000’ of gain with Tiny Elvis; headlamp not optional
was thinking about going to the gym instead of the mountains, but sounds like we’re getting an Arctic blast arriving Thursday, so figured I better take advantage of the good weather
I tried something new; my normal 27-mile "hill ride" route has lots of north-facing deep shade, which means frosty areas, and when your contact patch with the road is about 3/4 square inches per tire of smooth rubber at 100 psi, ice is not your friend.
So I hit a steep hill a few miles from my place and did repeats. Totaled 12.5 miles. Not great but way way way way way way way way way way way way way way way way way way way way way way way way way way way way way way way way way way way way way way way way way way way way way way way way <etc> better than nothing!
I've been hitting the gym, just not posting. Just like Harry, I heard he squatted 300 the other day. Unfortunately, the 300 refers to the weight of the woman he was with........
Originally Posted by smokepole
I've been hitting the gym, just not posting. Just like Harry, I heard he squatted 300 the other day. Unfortunately, the 300 refers to the weight of the woman he was with........
Just like you to exaggerate. Will it ever end? 250, and she was svelte, in a round sort of way. Killer personality.
And after all those bony Colorado Marijuana chicks you now have to be satisfied with, I understand how Rubenesque, or attractively plump, can be out of your ordinary choices. Thick is the new in. You being unaware of same and with all the booty work outs going on, I'm beginning to wonder if you go to the gym at all.
Doing 5/3/1 regularly. Bench is 415, Squat at 530, Dead at 505. I lift three days per week. Heavier deads are tough for grip without straps. I got a 1:24(interval rate for 500M) for 200m on C2. Doing Elliptical Stride machine for 25 minutes X 3 times per week. Three Days per week I work Freight in camping for 3 hours per night. I move and stack and unstack lots of pellet grills and smokers up here.
I feel it necessary to state that I, personally, prefer slender chicks.
That's in case I'm ever gonna be president. I can't have some scandal in my past because I didn't respect, hell ADVOCATE, the rights of the non-PAWG. Full transparency here.
My apologies for taking so long to reply, however some do accomplish orther things during the day than chat on here.
How would you know? Anyway, you could use some improvement on the Gene Wilder “I’m bad” improv. Perhaps you should be working on it instead of wasting time here.
And while I admit the poor ones often interest me little, unlike you I am not so shallow to not consider those who are special in other ways.
You are probably right. I should have not let this highly insensitive comment make me want to show how far females have come in the physical fitness world. It was nothing more than that, but some have a hard time controlling themselves when it comes to women I associate with. It's not the first time and I doubt it will be the last.
I was just happy trying to impove my own fitness level, by reading about the efforts of others and then this popped up.
Quote
I've been hitting the gym, just not posting. Just like Harry, I heard he squatted 300 the other day. Unfortunately, the 300 refers to the weight of the woman he was with........
Author purposefully left out for effect and because I believe there is little doubt he was the one doing the G. Wilder "I'm bad" routine. Shouldn't make fun of people like that. He was just trying to look macho when surrounded by an overabundace of female superiority.
You are right, no sense in carrying it further.
Anyway, I think the video served a purpose. Exception being, those who can't resist acting the perve.
Tiny Elvis and I got 3 miles in this evening- a balmy 14 degrees and 6” of additional snow; we’d have to rub up against the sun for a couple of days straight for us not to have a white Christmas!
You gotta admit there is a resemblance. Then again, it just may be the way they walk now in Colorado with all that weed going around. Wouldn't want to insinuate he inhaled, perhaps it was nothing more than a contact high.
Down in SoCal (Palm Springs area, don't hate).... walked 4 miles w/ wife... let's just say it's not a cultural norm to walk in this area.
Might rent a bike. A couple years ago, down here, I did just that and my brother and I did the Tramway Road climb out of PS. Was BRUTAL. It's rated as the 3rd-hardest climb in SoCal, and it was all of that. I am trying to muster up the gumption to do it again. Can't have too many near-death exercise experiences now can ya.
It's so ridiculously steep, the last half- mile in particular, that my brother had someone PASS HIM..... walking! There's 2 parking lots (for the tram) where peeps park and the shuttle-bus the rest of the way; some guy was hiking up from there.
Getting passed, on a bike, by someone on foot is something he still laughs about.
Myself, I was ahead of him, hallucinating from being at max HR so long <g>. Time got very... elastic.
I'm sitting in SeaTac, headed home from Palm Springs visiting my mom. It was nice down there but I'm looking forward to getting back in control of what I eat and when/how I exercise. I can resist things like chips...... at the grocery store. In the pantry, not so much.
a balmy 17 degrees this evening- Tiny E and I got 3.5 miles in
looks like we’re in for some really rough weather- highs in the single digits with a foot of snow or more- wish I was heading to Mexico
Looks like tomorrow will be our nicest day for the next week. Looks like around 0 at night and several single digit days. Be nice to be in that 80 degree stuff for sure.
We came terrifyingly close to losing our dog last night. She came with me about 9 pm on a beer run out to my shop. When I came out, someone had set off some aerial fireworks (hey, it's midnight somewhere!). She's never had any trouble with that so I didn't really think twice. Went inside. To shorten the story, it took us about 1.5 hours to find her. She'd fallen into our creek about 1/4 mile from the house. It's got steep clay cutbank sides; she couldn't get out. It was below freezing out.
We'd already been trying hard for that 1.5 hours to find her. We finally realized we could sometimes hear the faintest possible cries, so faint we weren't believing our ears. Don't know how much longer she could have lasted; she was half submerged and freezing. Looked like a drowned skunk. But------ happy ending, so HAPPY NEW YEAR!!!
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put you on the table and see where you're tight. Chances are, even if you stretch 90% of what you need to stretch religiously, you're missing 10% somewhere and she'll find it.
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