Another health and fitness thread anyone?

180Lbs this morning. Good carb loading and sodium from Thanksgiving at work.

Hammer strength Inc press, push down, cable curls, rear delt flys, hypers, high/low rows, OHP.

20 min on Jacobs ladder.


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Decided to mix things up between now and the end of the year. Lift heavy three times per week, with power cleans being the main lift for two workouts and deadlifts on the third workout. Followed by accessory work to support these lifts.

Today

Power Cleans for 3 reps: 95, 95, 115, 115, 135, 135, 155, 155
Push Ups for 5 reps after every set of power cleans

Deficit KB Deadlifts 3 x 8 @80lbs
GHR 3 x 8
Calf Press 3 x 12 @100lbs

 

Been steady on workouts. Running and leg work ramping up as I am hunting less. Ran a couple miles and did pullups/bodyweight legs afterwards. Working on single leg stuff for balance rear part strength. I need to get a couple 45s for my bar in the garage. This is the year for leg strength improvement.

 

Kinda weak workout today. Shoulders and legs.

Right shoulder barking last couple weeks. Took like 6 sets to get a little loose and my shoulder to neck pain just not going away.

I didn’t feel like pushing hard thru it today. So I went lite. Normal warm ups didn’t do a dang thing.

Seated dumbbell presses hybrid Arnold style.

30 pounds x 20 reps x 6 sets.
Still sore a bit.

Seated machine lateral raises

55 pounds x 20 reps x 3 sets

Rope face pulls

65 pounds x 20 reps x 3 sets

Dumbbell frontal raises

25 pounds x 16 reps x 3 sets
Right shoulder hates these. So issue is in the front, must be bicep tendon in shoulder again.

Called it quits here. Normally I do 2 movements for each of the 3 shoulder heads. Not today. Only frontals did I do 2 movements. Plus no trap work. I’ll incorporate them in tomorrow doing Back and biceps.

I hate to admit it but I’m going to break a rule and drop 500mg of ibuprofen Tonite. Pain isn’t bad just cranky and sore mostly from soreness from Saturday chest day.

I took Sunday off. Didn’t heal much either. Poor diet snd supplements.

Just bad all around. I’m a slacker today and resemble a kitty instead of a man.
Hopefully tomorrow I get inspired. Eat better, more protein and hydration.


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No shame in modifying things or going light and giving yourself time to recover. Worst thing you can do is get seriously injured and suffer a major setback back.


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November has been a garbage month for me, fitness and diet-wise, but I'm trying to finish strong and meet my monthly goal of "MyZone Effort Points" on my heart rate strap. I can do it with no problem if I hit it decently hard tomorrow and Thursday. This morning was pretty weak because I did the elliptical instead of the stairs, and that doesn't get my HR up quite as high. My "points" are based on the level of exertion during the workout, which is directly based on heart rate.

The kicker is that I forgot my HR strap on at least two workouts this month so I should already be at my goal, but alas, there is more work to be done!

Yesterday, I tied my PB on the stairs - 230 flights in 30 minutes. I really had to push to get there, but I made it after a night of eating like complete ass, which felt good. Hence the reason I did elliptical this morning: my legs are barking at me pretty good right now.

I also meal-prepped last night for the first time in a couple of weeks. Trying to keep my diet at least somewhat on point during this holiday season. Don't want to go into the ATA show looking like I got stung by a bunch of bees.

 

I am making the final push for 220 by Jan 1. Minus last Fri I have been pretty solid diet wise. Ramping up my fats and proteins. Ramping up workouts. Need about 3 to 4 more lbs of flab to go and I'll lose water weight of a couple more lbs if my carbs reduce. Would give me the net loss of the 6lbs I'll need.

 

First workout in 7 weeks because of pneumonia. Man, that was no joke. Felt good to get after it again.

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Quick 1 mile run in the cold before work. I must be getting serious about this 220 thing. Haha

 

Both of my sons have had walking pneumonia for the last month or so. It's been brutal! Thankfully, it's about cleared up for both of them now. Glad you're on the mend!

This morning's workout for me was 220 flights/30 min on the stair bastard followed by a light leg day. Leg press, calf raises, leg curls and weighted step-ups and then a little bit of core work - incline situps and side raises.

One more good workout tomorrow morning and I will maintain my workout status on my fitness app. Can't break the streak now!

 

Started with 10 sprints: 15 sec sprint/45 sec rest at 10mph at a 10% incline.

Power Cleans at 95 lbs 5 x 5

Five rounds:
Pull Ups x 5 reps
Rope Face Pulls @50lbs x 12 reps
KB Single-Leg Deadlifts @35lbs 8/leg

 

Power Cleans for 3 reps: 95, 95, 115, 135, 135, 155, 155, 165
Push Ups for 5 reps after every set of power cleans

Deficit KB Deadlifts 3 x 8 @100lbs
GHR 3 x 8
Calf Press 3 x 12 @110lbs

 

1st day back in the gym for me after having the 'rona last week. It felt good and bad at the same time. I got through it but I was wiped out afterward.

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20 minutes on the stairs to warm up this morning followed by pull day. I was going to do a full 45 minutes on the stairs but something started hurting in my left foot so I pulled the plug rather than trying to power through it. Ended up lifting a little more to make up for it since I had the time. Lat pulldowns, straight arm cable pulldowns, single arm dumbbell rows, upright rows, dumbbell front raises, endless rope pulldowns, farmer carries (bad idea, foot still hurt), cable curls and ended it with cable crunches and side raises for the core.

 

Wow

You got that new designer China made Pneumonia?

Sorry to hear. Hope your lungs recover well in time. Keep warm. I had pneumonia 1980 and was far worse than 4 cases if not more of Covid I had.


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Your immune system is taxed and training takes starch out of what’s left in you.

It’s just a time thing now. Eat well, drink well, train well, sleep well,supplement well. Takes time and the older we get the longer to put the pieces back together.

Hang in there Pastor.


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Deadlifts today for sets of 3: 145, 195, 235, 285, 325, 375

3 Rounds:

KB Split-Squat 8 reps/leg @30lbs
Reverse Hypers 15 reps
Rope Face Pulls 12 reps @50lbs
Dip 8 reps

 

Nah, just plain old post-viral pneumonia. Still sucked. Been seeing a lot of it..

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Been consistent with workouts. Finished up a long stretch of work and workouts last night with a 3.25 mile run and mixed in 100 pushups along the way.

 

Fast workout today in about 25 minutes

Power Cleans 5 x 5 @95lbs
Pull Ups 5 x 5
Jump Rope 1 minute