Another health and fitness thread anyone?

Yes, I threw him out by about 10 feet.

 

If your elbow gets inflamed as a result of elbow flexion movements, i.e. pull ups, chin ups, any type of curl; it is a sign that your programming is out of balance. Back off on the amount of reps in these types of movements and put more time into elbow extension exercises. Basically, anything for the triceps.

Conversely, tennis elbow is the result of the exact opposite; too much elbow extension (triceps) and not enough elbow flexion (biceps).

 

Two things I suck at - pull-ups and running. So I generally don't do them.

This morning was a fun little stretch/bands/kettlebell warm up for 15 minutes to get the blood flowing followed by a 30 minute spin class. Finished 70th out of 240 or so.

Weight is holding steady at 185 so I still have 10 lbs to goal. I'm not overdoing it and going slow and steady - averaging a pound a week, give or take.

 

I NEED to stop looking at the scale. I normally would not but the program calls for it. I freaking hate up days

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Thank you. I don't do any tricep work other than pushups.

 

Good article on running, cholesterol, and heart disease. I would bet running could be substituted by any other type of moderate extended exercise such as hiking hills, rowing machine, hitting a heavy bag....

Inspirational to keep hammering!


https://www.sportsperformancebullet...esterol-exercise-and-heart-disease-prevention

 

Ran 17 minutes straight today but the app did not track the distance, unfortunately. 88 degrees with 64 dew point was kinda ****ty. Air is so thick.

 

Nice steady pace. I really need to workout my calves. They killed me after about a mile today.




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Slow slow steady runs at like 60% of your fast speed. 30mins or so...after a few weeks your calves will really gain endurance and strength.

 

Ride #12

Drove a couple hours south, just outside of Washington DC. Meet up with a old buddy and rode some of his local trails. Not a real serious ride, just out having a good time and seeing new to me trails. Trips like this make me so glad I don't live near a city, traffic is horrible.

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So boys I might be in trouble here. We decided tonight as a family that we are going to try devils finger in Australia. It's a 8hr hike with a 3960ft elevation change. I won't BS it intimidates a lot. I have 39 days to get prepared as much as possible. Tomorrow I begin the stair master everyday. Any advanced hikers I would love advice.

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I know your on a diet/meal plan, but my input is to train as if for this event. And I mean on the fueling side. Practice eating and drinking during your workouts, the same when you do the hike. Try and eat and drink every hour. If properly fueled, you can hike all day. Next is just getting in at least one long hike a week. Talking 5 plus hours. If you can hike 5 hours and feel good, most likely will be able to complete the whole 8. If you have time in your life to try a 8 hour hike, might be worth it to see where your at and it will show you what you need to work on. Wouldn't worry about weight on your back yet, just see if you can do it.

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Got on the stairbastard for 30 to start. Forgot how much I enjoy it.

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Nephew is getting ready for redshirt freshman year in college. Jumped 20lbs...6'4" 240lbs and can probably run in the 4.55 to 4.6 sec range in 40. If he can stay healthy he is gonna have a great chance to play in his first season. Absolute specimen.

 

Skipped running today and helped a buddy plant 5 acres of corn food plots. Mostly riding on the back of the No till with beer in hand. Had 2 burgers when we were done with a few more beers. Balance is the key in life. Back at it on Monday.


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Just got back from an awesome tricep pump. Huge breakfast 6 egg whites , half a avocado and chicken on a bagel bottom. Nothing beats starting the day with a pump and **** ton of protein.

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Water. water, water. slow and steady.

 

We had another long and busy weekend of baseball with my boys, but I managed to squeeze in workouts both days. I did a kettlebell circuit on Sat morning before our first game, and did a spin class yesterday. My diet could have been better, but we stopped for ice cream to celebrate my oldest son's team finishing 2nd in their tournament this weekend. Outside of that, I still ate pretty clean and am holding at 185 lbs, so I'm happy.

I hit the gym this morning for a strong session on the stairs, followed by push day. Hit 206 flights in 30 min again to tie my PB. My mind was starting to wander a bit those last few minutes on the stairs, and I wasn't paying attention to my speed. If I had caught it in time, I could have upped my intensity and easily broken my record. I'll get it done by the end of this week for sure.

We have just over a month of baseball season left and I'm strongly contemplating a second round of 75 Hard when that ends. If I start on July 17th, which is the Monday after our last game, I will finish on September 30th, just in time for October 1 archery opener. It's almost like it was meant to be.

 

5 months ago I started into running again and trying to gain ground on leg endurance. I believe I've done that, so I am throwing away my old goal of 24 miles of running and walking in a row. After doing 8 to 12 mile runs and walks I feel like I'm at diminishing returns and injury may be on the horizon for my 235lb self. I am down maybe 5 lbs in 5 months and have lost a few belt sizes. Gradual change. So I'm gonna switch it up and take away 1 or 2 of my running workouts per week and do a circuit of bodyweight stuff and light weights. Like Tabata. Increase intensity to shed fat. Get my oxygen max increased and power up my legs to drag a deer out with my old aging rear end.

 

I try to squeeze in one Tabata workout per week, and they are no joke! They are my go-to workout when I'm running short on time but want to feel like I made a difference. And they're the best way to get my heart rate to spike to the max.

I also try to get a full 1-minute all-out effort "sprint" into my workouts at least 2-3 times a week. Generally, it's the last minute of whatever cardio session I'm doing, usually bike, elliptical, or stairs. Go all-out, max effort for 1 minute straight, and you'll quickly find out it's the longest 60 seconds of your life.