Another health and fitness thread anyone?

Dead lifts later today. It has been a long time since I dedicated time for em. I'm sure my form will absolutely suck, so it'll probably be a lighter day for it.

185 on the scale this morning.

 

Well...where to begin. Lol. I'm probably around 15 percent body fat according to the fancy scale at my Dr. (specialist) I'm 5-9 and have a 32 inch waist. I don't eat 6 meals a day, I eat 3 to 4 with some good supplements sprinkled in. Mostly whole foods, very little processed anything. Some of my gains are probably muscle, as I lift 3 to 4 times a week, but I know I didn't add 9 pounds of muscle. It's just weird how I fluctuate sometimes.

 

177 this morning. Pleasantly surprised after a long weekend of eating out while out of town. Good choices and moderation for the win.
First day back to the gym in almost two weeks. Kept it light and short, Inc press, OHP, flys, hypers, knee raises, straight bar curls for the girls, single arm cable pull down, v bar push downs. Will go back for short run tonight.


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One of the trainers at the gym (very fit female) was training a guy on dead lifts right next to me. My technique aint the best and she made it look perfect and effortless. I mentioned that I wish my technique was that good and she straight up, in a coaches tone, gave me 2 quick pointers that helped a lot. I'm still laughing.

 

Good core work right there. I think those cable trunk rotations actually really show up in a treestand when you gotta torque around the tree for a shot and hold at full drawn all torqued out. Really helps tamper down cramping side muscles.

I actually started doing some twists myself. For no other reason really other than at my age I just want to exercise every body ligament and tendon and muscle


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I could have done that if you had Face Time me. Although, you probably would not have appreciated the scenery as much.

 

Box Jumps 24" 5 x 5 1 minute rest
Power Cleans 5 x 5, 2 minutes rest 95, 115, 125, 145, 165

Three Rounds, 1 minute rest between exercises
Front Squats 3 x 10 @135
GHR 3 x 8 @BW
Farmer's Walk 3 x 50 yards with 50lb DBs
Jump Rope 1 minute

Total Volume: 26880lbs*

* Does not include weight from each step of Jump Rope, didn't count those steps.

 

I typically do cable trunk twists, side raises, or Russian twists 2-3x a week to try and keep the ol' midsection sturdy! I noticed long ago that keeping the core strong helps tremendously in so many other areas.

 

I hammered out a new PB on the stair bastard this morning - 233 flights in 30 minutes. I followed that up with a pretty good pull (back/shoulders/biceps) day - rope face pulls, front cable raises, pull-ups, endless rope pulldowns, bent-over dumbbell rows, dumbbell shoulder presses, and finished off with some GHRs inspired by our Canadian friend. Total workout time was just over 75 minutes, and just over 1,000 calories burned on my HR strap. That's the first 1,000-calorie burn session I've had in a while, and it felt good.

We leave for the Lancaster Archery Classic tomorrow, and I don't get home until Sunday night. When I get back it's go time for 75 Hard. None of my sissy boy friends want to join me. Bunch of weak Beta boys.

 

That's a brutal session. Great work!

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I’m a bit older these days but I can affirm a couple things concerning the waist / side areas.

We know crunches. Ok but that’s center and frontal.

The side twists weighted, I use 100 pounds on a machine and slowly let them burn and try to hit the end areas and stretch for more. As you get older, range of motion lapses whether it’s muscle atrophy or not I can’t say. But certainly range of motion is on my calendar in just about every movement.

Now ? Lower back ? I won’t dead lift at my age. Hernia or spinal stress, not interested. But I use the sit down machine weighted with 100 pounds where you lie across the padded bar and push back from seated, leaning forward slightly to laying prone. Not sure of the name ? But single handedly these have cleared up my sore lower back from sleeping. Incredible how my body responded well to them.

I only do 25 reps x 100 pounds 1 set. That’s it. Not sure I want to increase weight or reps ?

I use the same set up for those kneeling ‍ weighted machine side twists. 25 reps per side 100 pounds, 1 set per side.

I do 2 different crunches on machines. 1 is a hard crunch. I mean super hard. 50 pounds x25 reps. I need to push up the reps soon. The other crunch machine is easier 50 reps 70 pounds. Thinking of push these to 100 pounds and 25 reps instead of 50 reps as well ?

I do these all after the StairMaster on level 10 speed for 2 minutes to raise my heartbeat over 110. I’m 68 BPM standing. Maybe 90 BPM after weight training? 2 minutes on Level 10 just begins to get me breathing with some effort. I used to do 3 minutes but cut it back. It was wearing me out too much causing me to get sleepy after working out.

Cardio no longer is me on account of 2 bad knees, 1 worse than the other. I need aquatic work flashback to USMC work. Actually swam yesterday in Bali with a floating breakfast they served in the villa I’m staying. Another life first.


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15% BF and 4 clean meals is good living !!!

You’d have to isolate what’s in your meals ? Could it be sodium retention ? Creatine water retention?

5’9” 15%BF with skinny 32 inch waist I have you at say 175 pounds or so ? Being I’m
5’8” I got an idea give or take. With a 32 waist, you’re far from bloated. 36 ? Yeah

So it’s more than likely not food fluctuation as it is water retention ?

Pare down everything you eat and drink for a week 10 days. Water gain won’t happen over nite I don’t think at your size person ? You’d probably be a 3 day cycle up then down ? A big muscular 250 pounder ? Yeah.

You’re more muscular than you are probably not taking into account. Lifting ? Those muscles are going to absorb up fluids for nutrients when you hammer them. There’s probably your connection of sorts right there. 3-4 days work outs a week means 3-4 days resting. So pump fluids in, rest permits them to pump back out.

Hit the gym 14 days straight to experiment? I bet you will SIZE the F up big time !!! Might not be what you want ? But might be how your body is responding to weight training with workouts etc ?


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Couple good sessions in the gym the last two days. Lifting in the morning and running in the evening. Glutes and legs are trashed today. There’s nothing like those first couple of workouts after you have been sick to make you appreciate your good health. Feeling blessed and very grateful.


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Joined in with 3 others doing 10 sets of 10 on the squat rack. Took me a couple of sets to find my sweet spot of 205 and on the 6th set I had to drop reps to 6. Those dudes were all at 225. Took the 4 of us about 1.5 hours to get through it. I am toast, but I actually had a lot of fun. Squats are not fun, sooooo

 

Lateral Jumps 5 x 5 per leg 1 min rest
Split Jerks 5 x 5 75, 95, 100, 115, 125 2 min rest

Three Rounds-1 min rest between exercises
High Pulls 3 x 10 @95
KB Lunges 3 x10 per leg @20lbs
DB Hammer Curl 3 x 10 per arm @35lbs
Dips 3 x 10 @BW
Plank 3 x 30 secs

 

You guys are killing me. I’m on the beach in Bali and tried to hit the gym today knowing too much time off @ 65 years old ain’t fun getting back into the swing.

It’s nice here but I prefer Florida and my daily.

Haven’t seen a bow in 7 days let alone shot one. I feel incomplete. Strange feeling. First vacation I’ve taken in maybe 40 years ?




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Hey man, have fun! The gym will be there when you get home and you'll get back at it soon. At our age, we do feel it when we take time off but it don't take long to get it back. Enjoy yourself!

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Split Jumps 5 x 4 per leg 1 min rest
Sumo Deadlift 5 x 5 2 min 30 sec rest 145, 170, 185, 215, 250

Three Rounds, 30 sec rest between exercises

Pull Ups 3 x 10 @BW
Reverse Hypers 3 x 10 @BW
Med Ball Slams 3 x 10 @15lbs
DB Pull overs 3 x 10 @40lbs
Rope Face Pulls 3 x 12 @50lbs

 

Finished the week with four 2 mile runs and five lifting sessions. Hit my legs hard to prep for a ski trip out west.
Ran 4 miles today to start the week.
Feeling good.


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Well I’m in Philippines now from Bali, Indonesia .

I’m Tagum City with the lady friend and I got a few movements in.

I’m sans the creatine since I left the USA January 19.

I got in some incline barbell and dumbbell press work. They have 25 Kilo weights and the Olympic bar is 50 pounds ? So I figured about 160 pounds. Did a couple sets of 12 and no shoulder issues.

That was after warming up with face pulls and shoulder machine presses.

Couple tricep movements and curls. Basically stretched everything but lats.

Shoulder /bicep tendonitis really calmed down.

Very happy.


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