Another health and fitness thread anyone?

Been holding strong with my diet but I've broken a bit the last 24 hrs. Good thing is that my brief crap eating has still been below what I used to do....gonna run hard tonight

 

Stay with it. I've wrestled with back pain for decades. Watch the weight and stick to the treatment/rehab plan.

I found a good Dr last year, got the pics and I shared I'm not eager for any back surgeries...which he agreed and said we have a number of options before it would be necessary...but deteriorating discs and arthritis from prior injuries and misspent youth. Last year included 10 weeks of rehab. But my ibuprofen intake is creeping back up again...so this year is gonna get tricky and I expect I'll be back in his office again soon...

 

Blew my back out when one of my young troops started talking trash in the gym during deadlifting. I beat him but blew my back out. It truly sucks.

I’m sure I’m not telling you anything you don’t know but i prioritized core (not just abs) and that had done tons of help for me. Stretched and strengthened hamstrings and did tons of GHDs and back extensions.


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Meathead Monday:

Front Squat to a heavy 3, back off and drop down to 3 sets of 7

Bulgarians w/ KB's 4 set 8

Walking Lunges w/ KB's 25 strides per leg

Overhead Press to a heavy 5, then repeat twice more aiming for 5. My last set burned at 3rd rep

Sumo Deadlift to a heavy 3, then back off and drop down to 2 sets of 8

KB Swings 3X25

Bike 10K for time

Making the switch to caloric surplus this week slowly. Everything is the same, just adding a large bowl of plain greek yogurt w/ honey, granola, dark choc chips and some coconut flakes. Just took my magnesium with dinner so I'll be staring at my eyelids before long. Good session.

 

I don't do much core exercises in my life and that's the first thing I thought to start doing once I heal up. Been looking and researching all week. I too blew out my back dead lifting when I was 19. I use to power lift some. Stopped completely after that. It does suck, but know it will heal, just so slow.

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If you have access to a reverse hyper machine, take advantage. I’m currently collecting materials to weld together my own version. Louie Simmons was way ahead of his time with that apparatus.


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GHDs almost every day


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A lot of problem areas on our bodies start out as injuries, then we stop doing things that would involve those areas for fear of another injury. The result is that area is further weakened and re injury is much more likely due to inactivity. We create a cycle.

 

After tweaking my hamsting last week, I decided to change up leg day and strengthen the hamstring a little more: Front Squats instead of Back, added GHR to the warm up and beginning of workout.

GHR 3 x 6 @BW
Front Squats 3 x 6 @135lbs
KB Single-leg Deadlifts 3 x 8/leg @30lbs
KB Reverse Lunges 3 x 8/leg @30lbs
KB Swings 3 x 12 @80lbs
TRX Single-leg Squats 3 x8/leg @BW
Calf Press 3 x12 @100lbs
Assault Bike Sprints 3 x 30 secs

 

Got 2.25 miles straight in today then walked/ran the final 2.75. Get a few days of good cardio in before terrible eating/drinking this weekend in Vegas (at least you get a lot of steps in while there).

 

I've been meal-prepping the same thing for my lunches for the last 5+ months, and I've finally got it down to something I enjoy eating.

2 lbs ground venison (I typically have pork or beef fat mixed with mine)
3 cups cooked white rice
1 large onion, chopped
1 bell pepper, chopped (I mix it up between green, red and orange from week to week)
1 large poblano pepper, chopped. If I don't have a poblano, I'll do an extra bell pepper
1 16 oz can Rotel diced tomatoes with chiles
1 small (8 oz) can tomato sauce (optional, but adds some moisture that's needed for reheating during the week)
1 package taco seasoning. I love this Fire & Smoke taco seasoning that I found. It's unlike anything else out there. Kinda sweet, kinda smoky.
https://www.walmart.com/ip/Fire-Smo...ng-1-2-ounce-1-Packet-Seasons-2-lbs/700606291

My basic process is to cook the rice in a rice cooker while I'm browning the meat and sauteing the onions & peppers. Once all three key ingredients are cooked I combine them together, stir in the tomato sauce and seasoning, and let it cook for another 10-15 minutes. Then I divide it out into 5 equal parts, then bring them all to work and microwave them for lunch.

Occasionally I will mix things up with chili seasoning instead of taco, since this is basically a chili-esque meal. If I'm feeling frisky I'll toss some jalapenos in there as well.

 

Oh. I gotta try this. Thanks!

 

This is me 100%

Once my back is healthy, I got to work on my core.

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There's no better time like the present so I decided today is Day 1 of 75 Hard, Part Deux.

Started off with a 30 minute HIIT session on the stairs followed by pull day. I'm playing a couple softball games tonight with a friend of mine, so I'm going to have to squeeze my second workout in before those start at 7. Which means I will likely run home after work, do a quick bike ride for 45 minutes, then change, grab some chow, and then head out. I have a few chapters left to read in Outlive, so I'll do that on my lunch break today. And I have to get back in the groove with my water consumption. I've been averaging 75 ounces most days, but that's going to need to increase by a lot! 54 down so far.

 

I mentioned before that I had my nose repaired bc of deviated septum and mostly blocked. It's been about 6 weeks and I still have some minor scabbing, but the difference in my breathing is unbelievable. Sleeping better and workouts are better. Pretty wild how such a small thing like breathing correctly through your nose makes such a huge difference. Last follow up is next week. 100 percent recommend the procedure if you need it.

 

54! Wow good on you man
When I first started working from home back in 2015'ish I had a physical as part of the employment process and they said I weighed 240.
I about died from schock, I removed pop from diet picked up a wicked coffee addiction and changed my diet, lost 40 pounds and got complacent.

Now I'm 40 been in that 220-225 range as I stated a couple weeks ago I saw 227 on the scale and metaphorically put my foot down.
Since June 28th I'm down 13 pounds with self control

I think if I physically trained like you I could speed up my process, I don't know how you do that go to work then do all the wife and kid stuff, man that juggling act is hard!

 

I did this with my knees for awhile...worst thing I could have done. Now I purposefully put pressure on them and they are much stronger and flexible.

 

Another 2 mile run in today with 2.85 walked in just under an hour. The big blister on the bottom of my heel (from my old shoes) finally decided to pop. Likely take it a bit easier tomorrow. Shins and hamstings were a bit sore after today so it will be a good thing.

Have been on chicken breast/green bean or chicken breast/broccoli this week. I forgot how good chicken breast can be when marinated in italian dressing and then cooked on the smoker.

 

I'm not down 54 pounds - I had drank 54 ounces of water when I posted that. Although I did just finish up my gallon of water for Day 1.

I believe I'm down 35 pounds from when I started 75 Hard for the first time in February. I was 220 at that time, and I've been hovering around 185 for the last two months or so. I want to get down to 175 and tone up a bit, which is the goal for the next 75 days. My diet has started to slip a little bit more than I would like, so I'm kicking it back into gear and putting the pedal to the metal. 75 days from now is October 2nd, so I'm in just in time to hit the ground running for hunting season!

 

A few months ago I switched from chicken breasts to thighs for almost all of my chicken-based meals and I'll never look back. It's a bit more work to trim and prep, but the finished product is infinitely tastier and juicier. At this point I really only use breasts for the crock pot or fajitas. Everything else is thighs.