Another health and fitness thread anyone?

Ride #15

32.02 miles
10.2 mph average
3 hours 8 minutes

Tough ride and I pushed the speed up on this one. I rode with a faster rider and it makes a huge difference. Just trying to keep up helps push me out of my comfort zone. I may attempt a 50 mile ride soon. But I'm going to have to attempt on a weekend. The evenings after work i just run out of day light.

The heat is starting to kick in here, so I will have to change my water intake. Just yesterday I was 5 lbs down from morning to night. I even ate food all day. That's just to much water loss.

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Good work!

 

I really did not want to work out this morning, but I forced myself to get out of bed and do it anyways. 100 jumping jacks and some resistance band work to warm up, then I did ten sets of 10 push-ups followed by a 25-minute kettlebell circuit and then some core/ab work.

KB exercises:
- Single arm swing - right
- Single arm swing - left
- Overhead press - right
- Overhead press - left
- Goblet squats
- Overhead tricep extension
- Bent over rows
- Halo
- Reverse lunge - right
- Reverse lunge - left

20 seconds AMRAP for each movement, 10 seconds between movements, 45 seconds between rounds. 4 rounds total.

Followed that all with a delicious sausage & cheese omelet and some protein coffee.

 

I started these a couple of weeks ago. It has done wonders for reducing my inflammation. I have had patellar tendonitis on and off for the last year in my right knee. It has not bothered me the last two weeks.

https://wildernessathlete.com/products/joint-advantage

https://wildernessathlete.com/products/omega-3-fish-oil

 

My diet remains terrible - Going on 5 days now with no end in sight. City fun days last night consisted of a few beers, Lions Club burger, shared jalapeno cheese curds, and freeze dried candy. I am sure tonight will be about the same but with mini donuts and a few extra beers added to the mix. Mini-Vacation this Friday/Saturday to a concert and a lot of breweries.

Next week I will get the diet back on track before the long 4th of July weekend at the lake derails it again.

Still getting my cardio/steps/push ups/dumbbell exercises in.

 

Got 4.27 in today alternating walking/running. Took last Friday-Monday off and after 2 days of 4+ miles my shins are doing good.


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Good work Jake!

 

17 days until I leave. Weight coming off slowly but still dropping. It's supposed to rain later today so I'll be weighting up my pack and enjoying a long cool hike. Nothing helps expose blister possibilities like being wet.

 

Been consistent with training. Backed down my calories the last week. Not a ton but enough to drag my energy levels down a bit. Today at noon I ran and walked 2.3 miles, then did some high rep dead lift sets. Was about 100 degrees. Rested until 5 then ran and walked 2.7 miles. Slightly cooler at 93. Haha

 

6 rounds in 38 minutes:
1 minute sprint on bike
1 minute sprint on rower
150 yard sled drag with 90lbs

 

Yesterday was 30 minutes on the elliptical followed by leg day. Today was 45 minutes on the stairs followed by pull day. I woke up a little earlier than usual so I gave it an extra 15 minutes on the stair machine while I was watching a Netflix show. I managed to get in 6.5 miles/314 flights in that time.

Feeling good, just need to clean the diet up a bit. I ate like crap last weekend (kid's b-day party) and my dinners have been junk.

 

I fell off the wagon of eating some what clean this past week. Luckily I haven't gained weight, but definitely just stuck. I lost motivation this week to do anything. Today is the day I ride no matter what. It's been raining on and off for days and don't want to ride. I'm forced to ride gravel because trails will be crap and I don't want to be the one that destroys them. As long as a another storm doesn't hit, which it might, I will be riding this afternoon. I know once I'm on the bike, I will be fine. It's just getting on it.

I've been working on a strava segment that will be around 50 miles of nothing but trail. That is my goal that I want to hit soon. Going to be tough, will push me into that 5 hour range. But it's my next step. Might attempt it next week as long as the trails are dry.

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Got 3.5 over a long lunch. Ran the first mile in my 2nd fastest time of the year (7:04). Push mowing the lawn for the first time in forever this afternoon for some more steps (in an exceptional drought). Chicken breast and vegetables prepped for the week before 4 days of terrible eating/drinking over the 4th.

Hitting it hard this week to make up for it.

 

First day back into the routine. Was gonna start with a leg day, but that's just setting up for all around disappointment. Shoulders and arms day. Could definitely tell I've been off for several weeks. All healed up and feeling good tho.

 

Fast deadlift workout today. Trap Bar Deadlifts: 145 x 6, 235 x 6, 285 x 6, 325 x6, 385 x 6, 385 x 6

 

Drove out to ride last night and it just dumped rain. I waited in truck for awhile, but never stopped. So went home and did a hour on the trainer. Completely soaked afterwards. It's crazy how different it is on the trainer. No were to conserve energy like riding on trails. 1 hour on trainer felt like 2 hours on trail. A little sore today in muscle that I haven't felt before. Might be time to incorporate a trainer ride once a week.

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Been grinding through a diet change over the past week. Really upping my fat and protein. Reducing sugars. Nothing crazy, but significant. Didn't realize how powerful a drug crap food has been for me. Will see where this takes me over the next month or so.

 

I was pretty sore this morning from the last two days, so I slept in and made a nice healthy breakfast for myself. I'll hit it hard tomorrow morning, and then we head up North for a week over the holiday. I plan on bringing my pack and weight with me so I can ruck while I'm there. Since I don't have a boat, I suppose I'll just get up early and work out instead!

 

Got off work yesterday and covered 2.5 road miles then did 4 sets of pullups and arms....then crashed. Lol. Sounds weak but that diet change has my energy crushed for the time being...maybe my body will start to learn.

 

Pulldowns 3 x12 @150lbs
Plank 3 x 30 secs
Seated Row 3 x 10 @195lbs
Alt Dead bugs 3 x 20

High Cable Row 3 x 10 per side @100lbs
DB Chest Press 3 x 8 @55lbs
Toe Touches 3 x 15

Rope Face Pulls 3 x 12 @50lbs
DB Hammer Curls 3 x 8 per arm @35lbs
DB Toe Holds 3 x 30 seconds @5lbs
Rope Slams 3 x 25