Another health and fitness thread anyone?

Foot felt good today so it was back on the stairs. 224 floors/30 minutes. Followed up with everyone's favorite leg day! Weighted step-ups, leg press, calf extensions, leg curls, and 1-rep max leg extensions. Maxed the machine out at 250 lbs.

This weekend I'd like to find some time for a kettlebell and/or spin bike workout at home. We'll see how that goes.

 

176 lbs

Inc DB press warm up 60’s, two sets each of 80’s 90’s 95’s and 100’s. Then AMRAP with the 80’s x 4 sets, DB shrugs(super sets after Inc DB press.
Ez curl/tricep push down
Flys/glutes
20 minutes of misery=jump rope, high/low planks, wall sits, flutter kicks, lunges, push ups.

Quick and dirty.


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100’s DB on an incline ? You savage !!


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Right back at you!


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Thinking of setting a goal for next year. 500 miles of running. Not a crazy number but one that would keep me on point, yet avoid an older man overuse injury. On average a little over a mile a day.

 

Sounds pretty reasonable, just under ten miles a week. Couple short runs and one longer one and you’re golden. Good luck keep us posted.

Speaking of cardio. 20 minutes on Jacobs ladder and 20 minutes on the rower. Depending on my work schedule I need to sign up for a couple runs. Nothing crazy 10 miler or a half just to keep me honest. So easy to let that stuff slip but it’s important especially as I get older.


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Good idea VS, I always like to set goals with fitness, keeps me motivated.

With that said I have a huge goal that has always been a bucket list type of thing. I think this might be the year I attempt it. I have to try it sooner then later because of it wont get better with age. Not sure I'm ready to type it out in words, then I will feel accountable for it! Haha. I don't like to fail once I set a goal.

Does anyone else have any big plans or goals they want to hit this year?

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Also this past week I went back to working out/ stretching every day. Doing dead hangs, lots of different core exercises and push-ups. Doing 50 plus push ups every day. Trying to do that for a month. Also cleaned my diet up and cut some calories. Really want to knock off 10 lbs in the next month before my bike season.

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I'm running 3-5 miles 5x a week. I just want to maintain that and not strain anything or injure myself. I'm coming up on 9yrs of this program and at 69yrs old I want to keep it going as long as I can. That's my goal

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Monday:

• Power Cleans, sets of 3: 95, 115, 135, 155, 165, 165
• 5 push ups after each set

Three rounds:

• KB Deficit Deadlift 3 x 8 @100lbs
• GHR 3 x 8
• Calf PRress 3 x 12 @110lbs

Wednesday:

• Trap Bar Deadlifts: 145/3, 195/3, 235/3, 285/3, 325/3, 365/6

Friday:

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

30 minute walk

 

That actually is a great plan. Enough running and impact to not cause damage. Just simply run that mile as fast as you can. That’s what I subscribed to once running started taking its toll on my joints. I’d just run faster times with my stop clock.


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I’m 65. I understand the lay of the land of diminishing returns.

I’ll be happy by the close of 2024 to be healthy. To be able to rep 225 on the bench still. To rid myself of tendonitis which would give me a few pounds of strength. To weigh in around 200 muscular, skin still tight.

And all that to be able to still hunt and shoot 80 pound bow. I’m not happy with 70 pounds on big boar hogs. It works but 80 is a massacre.


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Modest goals. Stay healthy no new injuries. Maintain body weight in the 170’s. Biggest challenge lately has been running. Treadmill has been broken for the better part of the last year and my new job makes it hard for me to run outside. I need to make an effort to run more often. There is no substitute for the physical and mental aspects of running. I’m not looking to do any crazy distances at this point in my life.
I will sign up for a 10 miler in April.

Continue to work on improving flexibility, hip, glute and core strength.


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Power Cleans: 95/3, 115/3, 135/3, 155/3, 165/3, 175/3, 185/3, 135/6
Push Ups: 5 reps after each set up Power Cleans

Three Rounds
Front Squats 3 x 6 @185lbs
GHR 3 x 8
Seated Calf Press 3 x 12 @100lbs

 

Got in a good workout yesterday. Did hour on bike trainer, which I hate doing. Then did my normal stretch and workout. Still doing 50 pushup a day and can see a difference after only a week. Lost 1lb body weight this week. So hard to eat clean, dang ice cream!

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Weighted pushups and pullups today followed by a run. Been slowly picking up my leg workouts to improve power and flexibility. I need to buy a couple used 45 lb plates. Regain raw power.

 

I'm still at it. Doing 50 push ups every day. Dead hangs for 3 minutes total time and lots of stretching and planks. Really focused on getting ready for bike racing.

Also I just got in a new toy! My first titanium bike. Bought a frame that I will build up for my new race bike. This thing is unbelievably light!

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Managed to squeeze in four runs last week in addition to my regular weight training split.
Lifted this morning and came back this afternoon and ran 3.5 miles. After my weight stabilizes from the inevitable holiday weight gain I’m going to try to settle in to 3 runs per week, two short and one longer. I have plenty of time to increase my distance so I plan on taking it slow.


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I'm right there with you on the need for running. I ran twice the last two days. Short 1 mile runs then finished with strength training.

 

I know it's tough resisting all the goodies at this time of year. There was something I read a few years ago that has really stuck with me. "It's not what you eat between Thanksgiving and Christmas that derails your program, it's what you eat between Christmas and Thanksgiving that will completely destroy your goals!" Merry Christmas everyone!

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