Another health and fitness thread anyone?

What can I say. Being poor made a lasting impression on me.


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Day 9 - I'm down 2.5 lbs so far and feeling good. Fortunately, I figured out all of my personal pitfalls last year, so this round has been a lot easier.

This morning was 30 min of stair climbing followed by push day - chest flies, dips, incline dumbbells, skull crushers, flat barbell bench press, and a few sit-ups for good measure. Tuesday is one of my rare nights without kids' sports activities, so I will try ruck right when I get done with work so I can hang with the kiddos for a few hours before bed.

We leave for Nashville for the NWTF show for five days tomorrow, which will be the test of whether I can keep this up! I may not be able to find a gym to work out at while I'm there, in which case I'll do bodyweight workouts at our Airbnb in the morning, and I'll hike/ruck after the show at night. It may suck, but I suppose that's the point.

 

Sometimes the gym is a **** show. Got there yesterday at 3 pm and I swear every inch of space was occupied at the dumbells. It was arm day and I had to improvise a bit, but I destroyed my tris and bis. Sore this morning. Today is squats. 10x10s. Not real exciting.

Get after it, fellas.

 

I gave up working out at the gym in the evening many years ago! It's always stacked full of bros and gangs of high school kids in their short shorts filming each other for TikTok. I'm not about that life. Give me the 5 am old people any day.

 

That's me as well. At the gym by 0600. I also go at that time because I found if I don't go early, I may not go at all. One other reason I go early is because even though I'm 69yrs old, at that time of day I'm literally the youngest guy there. At my age, being the youngster doesn't happen very often anymore!

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Not this gym. I would estimate average age of all those guys was probably 55 yesterday. There was one young guy I'd say was 19 or 20. Nobody was screwing around either. I usually go around noon. Same age group too.

 

178lbs today and most of the week. Good week of training. I’ve been breaking up my full body split into more of a bro split to give some added work to different muscle groups to see if I can get some strength and size back. Asking for miracles with my diet and added cardio but who knows. If nothing else just changing things up in the gym has been refreshing.

Ran a few times this week for a total of ten miles. Started off the new training week with a five mile run. I won’t lift today and will take in a few extra calories.


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Back down to 180 and I'm sore everywhere again. Tried a new back workout yesterday that's only 3 exercises and wow, it's no joke.
2 warm ups on pull downs
4 sets of pull ups to fail. Last set was 2, but slow let downs and deep stretch at bottom. All about control.
4 x lat prayers @40
4 x Bent over rows on Smith machine. This one killed me. The technique is tricky.
Polished it off with 4x cable crossovers for chest each side.

 

The one thing I like about my gym is that we have a pretty good amount of old guys from the military, my guys in the Marines, who check up on each other everyday. We got a 23 year just retired Marine who still thinks he can call all the shots for everyone. I tell him everyday if he can outshoot me using my bow and out bench me, i'll follow his barks. lol No bite on either account.

When you get in your 60's,retired it's nice to chat with people your age that went thru life pretty much the same way and the care for one another is astounding. I won't leave my gym because of it actually.

It's nice to have a friendly face come ask how you're feeling today being @ our age, every wake up is something else aching.....lol

 

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Well, boys, I survived the NWTF show and Nashville without failing 75 Hard, which was not easy! Lots of temptation around, but I stuck to my guns and made it through. I ended up rucking in the mornings before the show and then doing a 2.5-3 mile walk at night after the show, including one night in the pouring rain the entire time. Breakfast was some coffee, Oats Overnight w/collagen, and maybe an apple. For lunch, I made a sandwich and brought it to the show, along with an apple or protein bar. Dinner was the hardest thing, but I managed not to break my diet. We ate Mission BBQ a couple of nights, so I wolfed down some chicken, sausage and brisket with minimal BBQ sauce on the side.

My diet plan is very simple - no soda, no sweets, no pasta, no fast food, no fried food. Outside of that, I don't have any restrictions, so I can sneak in a stray slice of pizza or piece of cornbread here and there. As always, the key is one here and there, not a whole pizza by myself.

All told, I ended up weighing 1.5 lbs lighter this morning than when I left, which I'm very happy with, all things considered. I hit the gym this morning to get back on track with lifting, then took the day off work to spend some time with my kiddos and look for sheds. Between the ATA show, Lancaster Classic, and the NWTF show, I've worked 3 of the first six weekends of the year. It's time for a day off!

Keep hammering, my dudes.

 

That's all quite an accomplishment. It can be difficult to stick with the program when you're at special events and away from home. Great job!

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Good work on the 75 hard! Made it to 21 days before failing last month, man it's a *****. Might try again here in a month. Just been in a good groove instead the last 2 weeks. Really happy with the weight I'm pushing and the shoulder and chest development. Legs too. Just can't loose more of this belly, been stubborn.

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We have some extraordinary feats from some very special people in this group. I mean staunch beasts !

There’s a sheeeeeet ton of inspiration coming off these posts on this one thread.

God bless you all and never let up off the gas !


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Off for the next few days so I went into extra innings on my chest and tri bro split. Absolutely toast. Three mile run this afternoon.
Post workout meal, venison meatloaf and half a bagel washed down with some whey protein.



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Looks yummy!

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After four weeks of training on the 2024 plan, I decided to switch it up and go with two hard days of lifting so I can add in an extra day of conditioning. This is the time of year where I focus on strength and adding muscle mass. I am eating big right now, 2800-3200 calories per day, not wanting to gain fat, so an extra conditioning workout should help with that. This is the first week of the switch. I test it the next four weeks and reevaluate.

Today

Box Jumps 3 x 3 @24', 1 min rest
Power Cleans 5 x 5, @95, 115, 125, 145, 165 2-3 min rest
Split-Jerks 5 x 5, @75, 95, 100, 115, 125 2 min rest
Front Squats 3 x 10 @135, 1 min rest

Three Rounds, 1 min rest between exercises
Snatch-Grip High Pulls 3 x 10 @95
GHR 3 x 10 @BW
DB Hammer Curls 3 x 10 @35lbs
Dips 3 x 10 @BW

 

My bike riding has been zero over the last week. The weather has been bad. Snow this past weekend killed the trails and now getting freeze thaw every day. I'm still doing my home stretching and workouts just about every day. Gained weight this week, which I don't want for biking. Managed to get on the trainer for a solid hour on Sunday. Just really want to get outside and ride trails.

Also ordered my new race jersey this week and it came in. I decided to size down and get a more race fit. It's definitely tight! I need to lose more weight.

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Yeah, you and about 300 other million of us.

I've only dropped 3 lbs in 2 week of 75 Hard, but according to my scale I've dropped from 20% BF to 18.5% and my pants are fitting a little better, so I just need to trust the process.

Pretty sure my biggest issue is just portion size and overall caloric intake. I really need to keep it at 2,000 to 2,200 a day an I'm probably 2,500-ish on most days. Time to start tightening things up a bit better.

 

Been on a tear for about 7 weeks. 4 to 5 days per week has been brutal, but satisfying. No gym next week. Just blue water, gorgeous beaches and drinks in Turks and Caicos.

Tomorrow is leg day. Woo hoo