Another health and fitness thread anyone?

Felt damn good to get some miles in today. 4.85 total 2.25 ran. Lasagna dinner at the in laws last night and they wouldn’t let us leave without a crap ton of leftovers. Guess that’s my meal prep for the week. Could be worse I guess.


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My legs hurt.

Squat - work up to a heavy single, then take around 20% off and do 3 sets of 3, then drop down around 10% for box squats 3x5.
405 (1 rep)
325 (3 sets 3 reps)
300 box (3 sets 5 reps)

Kettlebell Lunges
3 sets of 12 each leg (holding 40's)

10K sprint on the stationary bike

Hit the heavy bag for 15 min

My garage was 99 degrees yesterday so the floor needs a mop job. Enjoy fellas

 

Assault bike = grueling. I don't have cables in my garage but subbing a couple things and giving this a go this afternoon. Thanks for the sweat in advance!

 

I crushed some stairs yesterday and hit my new PB again - 217 flights/4.53 miles in 30 minutes. Then I finished off with a relatively tame back/shoulder session.

I stayed up too late last night and slept in this morning rather than trying to run on 4 hours of sleep all day. Back after it tomorrow!

 

I skipped calf raises today, since I'm still sore from the probably 6 miles total walked in the sand over the weekend. Leg day still sucks. 4x8 @185 squats, mid stance. At some point I'll get back to heavier weight, but I really don't care. I just want to not skip leg workouts and stay pretty strong at my base. I'll mix up some low weight high rep stuff next week. Also did extensions and leg curls.

 

This kid is so damn strong and mentally tough. She is so much fun to train. Just hit 5 foot 10 and is still 14. We are a couple weeks out from her travel soccer. I put a 25lb weight on this tire and had her sprint with it and do backward walks for 50 yards.

 

Sore as it gets this morning. 5K on the rower set at level 5 of 8. 23:11 for the time. Going to leave the weights be for a day. 2 deer steaks for lunch should have me ready for a heavy deadlift day tomorrow.


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My gym got a ton of new equipment in the last two weeks and yesterday they replaced all of the stair machines. It's amazing how smooth the new ones are compared to the crap we had before! I was going to do elliptical this morning, but couldn't resist when I saw the new stair machines lined up and looking all pretty. I did just over 200 flights in 30 minutes as I was learning the ropes on how it all works. The nice part is that they connect to an app on my phone and it keeps track of all my workouts so I can always reference back to them. No more taking photos of the screen with my phone.

After cardio I did 30 minutes of push day - flat bench, decline bench, overhead cable tricep extensions, cable flies, incline dumbbell press. Then I ran out of time before I could get any core work done.

Tomorrow I will do elliptical, legs, and core.

 

This is awesome! I absolutely love seeing kids being active and healthy. I grew up as a "fat kid" and wish my parents would have pushed me to be healthier and more disciplined at a young age.

For all the talk about America being overweight and kids being obese, I feel like that trend may be starting to change. I see more and more kids involved in fitness and hopefully taking their health more seriously. My oldest boy just turned 11 and hit puberty, so he's ready to start getting after it a little more seriously now. Baseball ends this weekend, and we roll right into football training camp the week after, and then fall baseball and eventually basketball this winter. He needs to be 12 to go to the gym with me, but he's going to start doing some band and medicine ball work at home this winter. And his new baseball team has a full strength & conditioning program they are going to put them through this off season. I'm excited to see his progress! He's really leaned out just since this Spring.

 

Ride #17

Hot and humid ride. Rode with 3 other buddies and felt great. I tried something new again with my fueling. I added a extra 1000 mg of sodium to my water. It seemed to work and keep me from cramping.

Now the down side. I've always had back problems. Well this past week I started to feel alittle pain in my spine. This morning my back went out while loading my truck. I wasn't lifting anything, but just bending over at a weird angle and out it went. Probably be laid up in bed for a few days.

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Yeah I didn't do much with her in the way of physical training until she had turned 13. I wanted her to just love playing and being healthy. One day she came to me and asked me to get her ready for middle school soccer. She pushed herself so hard bc she asked for it and took ownership. I'm talking distance running, sprints, plyos...she didn't care. She has always been the youngest kid in her grade and that has helped her develop a mentality of hard training. It's finally paying off.

If my oldest had trained like this she would have been a high end D1 bball player. But regardless she has done well for herself and plays college bball.

Sounds like your son is a busy sports kid. Love multi sport kids for the overall development.

 

My oldest son is a much more gifted athlete than I ever was, and he can't get enough of it. If he could play every single day he would. I have to force him to take breaks. This year he played on two travel baseball teams and will end up just shy of 60 games on the season and told me the other day he wishes it wasn't over yet. He's a maniac.

My daughter has done a variety of sports and activities and just hasn't found the one she really loves yet. She likes basketball and will do that again, and she is trying tumbling & cheer right now. We'll see how that goes.

My youngest boy wants to follow in his brother's footsteps and is becoming a baseball junky in his own right. It's amazing what he's absorbed being around the older kids' practices and games for so many years. I think he's going to be a pretty good player as well, but he's young and a lot can change. He's skipping fall baseball in favor of his kids ninja warrior class. He really likes that, and I need a bit of a baseball break myself so I'm not complaining.

 

First time working out yesterday since surgery. Finally cleared to lift. I was jonesing for it. I wasn’t allowed to touch a barbell unfortunately and had to stick to machines. Oh well. Today I get to bench and use a barbell so that has me excited. Still a little sore just bc I hadn’t lifted in so long.


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Welcome back!

I hit the elliptical this morning and got a solid 30 minutes in. Not sure how far I went, but I worked up a good sweat in the process. Then I followed that up with a fairly tame leg day. I wanted to test out a bunch of the new equipment at the gym, so I stuck to a lot of machines. I believe I did leg press, leg curls, leg extensions on the machines then jumped over and did some farmer carries (45 lbs each hand, 2 laps around the indoor track), weighted step-ups, and finished with some kettlebell goblet squats.

Tomorrow I may skip cardio and do a more intense back/shoulder session.

I'm also planning on a second run at 75 Hard starting next week. I must enjoy torturing myself.

 

Welcome back! I had a hand injury a couple years back so I know how you may feel being out and finally cleared back in. Not sure of your goals and hope to not come off as a “know it all” but I will say Mark Rippitoe’s book Starting Strength really straight lined me back to an acceptable level of strength. I’ll actually be repeating that program come this fall to try and break into the next territory of numbers. Hope this helps!


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Anyone got any simple meal prep you do with deer? Garden has been producing well so here’s the go to for the last few weeks. Deer steaks cubed, zucchini and/or squash in the air fryer with salt and pepper and some black seed lettuce. Dressed later.


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Deer roast in the crockpot with a jar of salsa/taco seasoning/red/green pepper/onion. Shred and use to make venison burritos on low calorie wraps.

Do the same if you have ground venison. Otherwise I do the same as you. Steaks/veggie.

 

My man! Thanks. We’ve done a similar thing but placed the cooked (ground) in low cal tortillas and in the smoker. Dressed it with a homemade enchilada and adobo sauce. It’s almost too good to subject to a meal prep instead of sharing with the neighbors.


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