Another health and fitness thread anyone?

Went for a fast 30 minute hike with a 70lb pack yesterday.

Bodyweight Circuit today

Plank with reach 3 x 10
Supermans 3 x 10
Decline Push Ups 3 x 10
Supermans 3 x 10
Bent-over I, Y, T raises 3 x 10 of each
Supermans 3 x 10
Pike Push Ups 3 x 10
Supermans 3 x 10
Burpees 3 x 10

 

Been keeping up with my plyos and jumping. Harder as I get older but necessary. Crazy how fast we lose that nervous system and sprinting type training. My mind knows what it wants to do but the body and mind connection just isn't there unless I train that way consistently.

 

Bodyweight Leg Workout Today, 30 minute AMRAP, I did 6 rounds

Box Jumps x 10 reps
Split-Squats x 10 per leg
Glute Bridge x 20 reps
Side Step-up x 15 per leg
Deficit Curtsey Lunge x 10 per leg

 

Quick question to y'all. Lately my legs have really felt fatigued by the end of the day. Admittedly, most of my exercise centers around cardio. I do between 6 and 7 miles running and walking everyday. That doesn't count what I may do on the bicycle, which is only about 5 miles a day. It just seems by the end of the day, my legs feel worn out. No pain, just fatigue. Is there something I can do to help this, and exercise or something?

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I'm not sure, but if it were me, I'd rest my legs a few days and see if that helps.

 

I'm no expert, also what works for me may not you. Would think it could be a couple things.

One might be over training. Might need to incorporate a couple rest days. Another could be electrolytes/salt. Might be depleted your system, but most times this would cause cramping also. 3rd thing could be a underlying condition. Lymes disease could cause this. Or God forbid its a underlying heart condition. Another thing could be under fueling your body. You are building muscle that you didn't have before and your body isn't recovering from lack of fuel, could try a high protein shake immediately after workouts. Just some suggestions to consider.

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Also, how much are you sleeping each night? Your body needs time to repair itself and lack of sleep is a big issue with chronic fatigue. Especially for someone as active as yourself. I imagine as you age sleep becomes more and more important.

As for me, I took the weekend off from working out to rest, get stuff done around the house, attend various kids' sporting events, etc. Back at it yesterday and again today. I hit a new PB on the stairs this morning of 227 flights in 30 min. At least I think that's my PB. If not, I'm close! Yesterday was push (chest/tris) day, and today was legs. After my cardio, I did farmer carries, weighted step-ups, leg presses, leg curls, and calf extensions.

Still hanging in at 185 lbs which is surprising considering my crap diet lately. I keep telling myself if I just eat all the cookies in the house, there won't be any more to eat, but my wife just keeps buying more.

 

Took a week break due to some new ink. Back in it today. Here's your daily reminder to go lift heavy sh*t.

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You know, I really hadn't considered sleep. I really don't get as much sleep as I'd like because I just don't sleep well. I only get about 5hrs a night. I go to bed at 2100 every night but alot of times I'm up by 0300. And usually I'll wake up at night and lay there for an hour before I go back to sleep. I really do think I might need to start taking all weekend off.

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Matt Fraser will tell you sleep is basically a PED. He is fanatical about his sleep


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Sounds like that could be something to try. I didn't even think about sleep. Definitely wouldn't hurt for recovery.

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https://youtube.com/shorts/TuScNmUWHr4?si=vde3_1COw57cVv82

This is Matt (5x CrossFit games champ and arguably one of the best competitors in any sport) talking about sleep.


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Deer season started on Friday. Have stuck with workouts. Running and walking in addition to strength training. Weight bumped up a couple lbs to 227. Have added more carbs to get some energy. Baseline has set at 227 for two weeks. Going to make some small diet changes to see if I can perfect it and see a small decrease of weight while maintaining energy. I seem to not be able to do the 50 grams of carbs thing or less, but 150 a day is too much to lose weight. Gonna keep experimenting.

 

I try to limit my total sugar intake to under 50 grams a day and was never really worried about the rest of the carb intake beyond that, so long as I avoided eating fried foods, bread, or pasta. Most of my carb consumption is oats, rice, potatoes, etc.

Today was my 4th day of workouts this week. I skipped yesterday, so I had a day to rest as I went at it pretty hard Mon-Weds. Today, I really tried to beat my PB on the stairs but couldn't get there for some reason. 224 flights/30 minutes, followed by push day and some core work. HR strap says I burned 800 calories in 75 minutes.

I'm going to go fishing after work this afternoon and then spend the day at my lease tomorrow getting final prep work done before the season starts. I may sneak in a bike ride on Sunday evening after all of my kids' sports are over with.

 

Looks like you have been given some good advice already. I’ll reemphasize sleep. That’s pretty much what drove me to change jobs. I can’t be up all night any more and not be destroyed for days. I get a lot of grief for having a rigid sleep schedule but I feel much better.
I would also suggest not neglecting doing some type of lower body strength/resistance training and don’t forget your glutes and hips. I hate doing it but it’s so important.

Took a week off of training to compete at the USPA Nationals. Had a blast.
Todays work out will be 2 mile walk with a shelter dog and going out to the lease to get some work done and to feed the mosquitoes .


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Ran hard the last two days and did pushups and pullups..straight and to the point.

 

Tuesday's Workout

Jump Rope 3 x 30 seconds
GHR 3 x 8 @BW
Front Squats 3 x 6 @135lbs
KB Single-Leg Deadlift 3 x 8/leg @40lbs
KB Step-ups 3 x 8/leg @40lbs
KB Swings 3 x1 12 @100lbs
TRX Single-leg Squat 3 x 8/leg @BW standing on a 45lb rubber plate for a deficit drop
Calf Press 3 x 12 @100lbs
Assault Bike Sprint 3 x 30 seconds

Wednesday Bodyweight Upper Body as a circuit

Plank Reaches 3 x10
Supermans 3 x 10
Decline Push ups 3 x 10
Supermans 3 x 10
Bent-over Y, I, T raises 3 x 10 of each
Supermans 3 x 10
Pike Push Ups 3 x 10
Supermans 3 x 10
Burpees 3 x 10
Rope Face Pulls @40lbs 3 x 10

Friday light Deadlifts

145lbs x 5, 195lbs x 5, 2335lbs x 5, 285lbs x 5, 235lbs x 5

 

Ran and did some light volume deadlifts.

Side note. I'm trying to finally shore up this long term eye infection I've had for 2 years. So started taking a few natural anti parasitic supplements which includes black walnut tincture. Holy living hell it tastes like rancid jagermeister dipped in dumpster water.

 

30 minutes / 224 flights of stairs this morning. Followed by pull day - single arm dumbbell rows, upright rows, infinite rope pulldowns (4 sets of 50), shoulder side raises, rope cable curls, and some incline situps to round it out. 1-hour 20-minute total time, 900 calories burned.

Tomorrow I believe Todd and I are going to head down to our new lease to throw out a few cameras and prep a couple of trees for late October so I'm going to miss the gym. Hopefully back at it on Weds.

 

I got up yesterday morning and first thing I did was work out. Did it without eating first. Did my normal lower back and core stretching. Then after that did Planks, push-ups, and dead hangs in a circuit with various crunches thrown in. Then finished with about 40 minutes on the bike. Felt good the rest of the day.

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