Another health and fitness thread anyone?

Jet lag isn't going away. I'm trying like crazy but only sleeping 15-90 mins at a time and winter bear tired until about 8pm then I'm ready to run. Sucks but today is back day so let's see how it goes.

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3 x 6 GHR @BW
3 x 6 Front Squat @135lbs
3 x 8 KB Single-Leg Deadlift @30lbs
3 x 8 KB Reverse Lunge @30lbs
3 x 12 KB Swings @100lbs
3 x 8 per leg TRX Single-leg Squat
3 x 12 Calf Press @100lbs
3 x 30 sec Assault Bike Sprints

Did two sprints as part of the warm up for 5 total in the workout.

 

Running a mile after work in 100 degree temps sucked! Then did some pulls to failure. Did 11 on set 1.

 

SQUAT- Work up to heavy 5, repeat for 2 more sets. Drop 20% AMRAP

DEADLIFT- work up to a heavy 5, repeat for 3 more sets. Drop 50%, add a 2” platform. Complete 3 sets of 7 reps deficient deads.

5X7 barbell row

3 sets AMRAP chins w/ a 45# vest
3 sets AMRAP chins @ bodyweight

3 sec pause KB hammer curl 4 sets 8 reps

Wrist roll up (10lbs) between each set of KB hammer curl

V sit-ups 2 sets AMRAP

20 rounds heavy bag


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I am a glutton for punishment so I added wearing my 20lb weight vest to this workout today. I think this is going to become normal for me with this workout.

6 rounds in 41 minutes
1 min sprint on rower
1 min sprint on bike
150 yard sled drag @90lbs

 

I like it!

I did a pre work, stress release workout today. Heavy bag, pushups, shoulders, and some legs. 15mins of mid level intensity. Good enough sweat in a 100 degree garage. Therapy before work. Lol

 

Decided to take this week off after getting back from Vegas on Monday evening. Had a stomach bug all Monday night and into Tuesday morning and became extremely dehydrated. Feel better today but my sleep has been trash on top of it.

 

Work generally influences me to do heavy bag work afterwards if you catch my drift. Nice work!


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I've been stretching and basically doing yoga type stuff almost every day. I managed to work 3 half days of work this week and did good. The back holds up for about 4 - 5 hours, then starts feeling fatigue. As of now as long as I keep progressing, I plan to try a bike ride next week.

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Got to deadlift for the first time since surgery. Kept it light but still felt good. My favorite lift.


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in one month, june 28 to july 28 I have lost 17.8 pounds

 

Great job!

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Today is Day 10 of 75. Feeling pretty good except this nagging soreness in my feet. And I wore the backs of my ankles out with a poor choice in shoes and socks on my last ruck. But outside of that, I feel great.

Last night was super hectic with kids sports and my wife was out with her friends, which meant workout #2 was significantly later than I wanted. I ended up rucking 3 miles from 10 - 11 pm or so. Then I got up at 5 and hit the gym this morning. 30-minute session on the elliptical followed by a 1 minute all-out sprint on the assault bike and then push day. Flat bench, skull crushers, incline bench, decline bench, tricep pulldowns.

 

In the middle of moving, so who knows when I'll get any lifting in next. And don't even suggest I go for a run, dammit. Lol. I've been wiped out just from all of the moving stuff as is.

 

I just went through that. Basically had to take 2 weeks off.


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Sucks...

 

Trap-Bar Deadlifts today. Deadlifts were done as a circuit with other exercises.

Deadlifts: 145/4, 235/4, 285/4, 325/12, 355/8
Rope Face Pulls @50lbs for 12 reps per set
Pallof Press @60lbs 30 seconds per side
Jump Rope 30 seconds

Finished the workout with 25 pullups and 25 dips

 

Motivator!

 

I'm closing in on the 16 hr fasting mark. I need to walk to keep my mind off the discomfort but it's blazing hot and humid.

I must persevere. Currently, me weighing the benefits of fasting vs my personal comfort.

 

I've been listening to a ton of Peter Attia podcasts and interviews. He used to be an ardent supporter of fasting for many years. After studying a significant amount of data and working with a lot of patients in his practice, he did a complete 180 and now says it provides less benefits than it does harms. And he says specifically that in order to derive the benefits most people want to see, they need to do it for way longer than most people do it for. Typically 3-5 days of nothing but water are required to get any sort of positive benefit from the fast, but that comes at the expense of lean muscle loss from lack of protein intake.

So, FWIW, Attia says you should stop fasting, eat a balanced meal and work out a lot more.