Another health and fitness thread anyone?

I rucked 3 miles last night at a 16:15/mile pace, which is clipping along pretty good for me. The military standard seems to be 15:00/mile, which is a half-hearted jog at that point. I'm not sure I can get there, but that's my goal by the end of 75 Hard.

I have someone coming to install a new well pressure tank this morning so I ran through a kettlebell circuit at home instead of going to the gym. 20 seconds on, 10 seconds rest, 2 min rest between circuits, 5 circuits, total time 32 minutes. Then I finished out with some ab/core work and band stretches to get me to 45 minutes.

Single arm KB swing - right
Single arm KB swing - left
Overhead press - right
Overhead press - left
Goblet squat
Bent over row - right
Bent over row - left
Split squat - right leg
Split squat - left leg
KB Halo

Feeling pretty good right now! Hoping the legs hold up tomorrow and I don't get too sore.

 

Squats today. Got through the 10x10 @185 easy this time. Goal by may is 225 10x10.

 

I need your doctor !!!


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Been hitting it hard, I’m on a superset week.
ran 2 miles than did superset chest and back.
185 bench - 185 bent over 3 of 8
70lb dumbbell pec fly - 70 one arm rows 3 of 8
65lb incline dumbell press - 140lb lat pull down 3 of 8
Then cooled down with wide stance pushups and wide pull ups. By then I was spent, and only got two sets of 8. Finished with 1 mile, was a good day I’m gonna pay for it tomorrow tho. I’m on a low rep superset program for this week then back to higher intensity. Been trying to build and strengthen, hoping to keep adding weight and intensity. My shoulders aren’t what they use to be and pay for it on pushing/pulling workouts.

 

Man it's great to see all you guys really getting after it. If you stick with it the benefits are huge! Rock on boys!!

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Don’t know your age ?

When I got into my 40’s doing push pull on the same day, and finishing up with say 50 or so arrows ? I had a hard time recovering. I have no idea why ? Today I feel it might have been the body making less T ?

So I was told by a friend to do push/ Pull separate days. Been on that since. Granted I’ve had seasons of in the gym and no gym but always shot the bow.

I think now @ 65 doing push one day, pull another day gives me a bit more time to recover even though there’s compound movements.

Not saying try it, but that extra time inbetween I think assisted me and my shoulders. Along with some grip modifications and movement paths I tweaked.. I refrain from anything overly wide grip. But I have a shoulder ball too big for the socket per an MRI I’ve been maintaining 25 years now.


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I’m 37, I don’t typically do supersets more than one week a month. I throw em into my routine to intensify the workout and increase strength and muscle endurance. I’m definitely not where I was when I was in my 20’s but still trying to maintain without suffering for a week after. I do have to manipulate some workouts so there less taxing in my shoulders.

 

Last night I took it easy and brought 2 of my kids and our dog on a 2.5 mile "hike". We did see 6 deer and a coyote, so they were pumped and it got them out of the house and off their electronics for an hour anyways! And two of the deer were bucks still packing full racks.

My legs were a little sore this morning from yesterday's kettlebell circuit, so I took it easy on the stairs. 200 flights in 30 minutes followed by pull day.

I will most likely ruck tonight but given how my legs feel right now, I will probably throw another 5-10 lbs in the pack and go slow.

 

Light conditioning workout today, two circuits of 10 rounds with 30 seconds work/15 seconds rest. Did push ups and jump rope in circuit 1. Med ball slams and jump rope in circuit 2.

 

High and low rows, BB shrugs, wide lat pull downs, close grip pull downs, ez curls, db curls, hammer curls, fore arm curls.

Four mile run


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Oh you’re perfect ! As long as you’re recovering after smoke your sets. Super sets, drop sets.

You’ll know when you can’t recover fast anymore because you won’t be able to even loosen up. lol

You got 20 years yet. Keep Hammering and enjoy your youth. Put as much strength size and endurance on as you can right now. Very important because I still feel muscle, endurance and strength has some sort of memory and when you get old, it snaps back pretty close.


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Nice pull workout.

I do back and biceps. I end back on close grip pull downs palms inwards. I do this since I heard that recording by Mike Mentzer saying these are the best bicep exercise. So I finish lats with them and warm my biceps up with them. Not bad. I can feel the biceps working good.

Biceps I start hammer curls with 30 pounds 12 reps each arm total 24, for 3 sets. So now I got the whole bicep and brachialis warmed. Important to get blood in there when you’re old.

So you’re doing seated rows pulling high (chest) and pulling low (lower gut) ? How many sets and how do you adjust your weights ? A set weight done say 12 reps high, break then low ? Add more weight, repeat ?

Or do you segregate them ? Your lats must get smoked doing that ? I don’t think I could handle that ? Not even thinking of trying. I feel sore thinking about it. Lol. The higher rows work the thickness in the back and Rhomboids which is perfect for pull thru your archery shot. Low pull works the upper width which helps drawing the bow.


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I helped out at my son's baseball practice last night and didn't get home from that until almost 9, which meant a later ruck than usual. My legs were super sore so I figured that would be a good time to increase the weight in my pack. Ended up doing just shy of 2.5 miles in 45 minutes at a relatively moderate pace, and I worked up a pretty good sweat.

My legs are still barking this morning, so I did 3 miles on the elliptical to warm up and get the blood moving, then finished with a bunch of chest/tri exercises. It certainly wasn't my most intense workout, but it's done. This afternoon looks like rain so I could be in for another wet walk after work.

 

The high and low rows were done as separate exercises but most of the time I will do a set of high then low. Rep range varies. Yesterday was around 8-10. The last two reps were a struggle. The set number varies. Because of injures and pain my workouts often consist of a couple different exercises per body part but very high set number. (Think Inc DB for 16-20 sets). Yesterday was 4-6 sets.

I slept good last night and an hour longer than normal. I try to hit it harder when I’m off and have more time to train and for recovery.


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Life of a 65 year old man. Chest and triceps and my usual end of PoweMill and core work. Took the Hoyt out to the range because it has a thumb release and wanted to shoot the thumb instead of the puncher on my PSE. Was good for around 100 shots or so ?

Got home and off to bed and my back was hurting. All nite it hurt. Couldn't locate where. I would take a deep breath, and it would hurt. Lower back ? Thought kidney stones ? Couldn't figure it out. Woke up and had my coffee. By my second cup ? Pain was about gone. I'm assuming those side twists and lower backextentions I do for core ? But I do the same pounds and reps everyday. So how ? It was a paid I get when I walk alot on the marble floor barefoot. So was it from walking to pull arrows @ 50 yards back and forth ? I haven no idea.

So here I am today about to do shoulders and legs (knees actually), and finish with the same 4 core movements and the Power Mill. Fingers X'd.

 

So when you do them separately, how jacked is the pump ? You must be over flooded with blood doing rows like that ? Thats gotta be some great endurance for your lats and Rhombs. Sounds like you are pull weight too, 8-10 reps and forcing the last two reps ? Thats alot of weight.

 

I hate doing back so it wasn’t a good time. In fact I was going to do some close grip pull ups and rear flys after the rows and bailed out.

I hope your back feels better.


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Lateral Jumps 3 x 3 @BW, 1 min rest
Sumo-Deadlifts 5 x 5 @145, 170, 185, 215, 240 2 min rest

Three Rounds, 1 min rest between exercise
Reverse Hypers 3 x10 @BW
Split-Squats 3 x 10 per leg @20lbs
Barbell Pull Overs 3 x 10 @40lbs

 

I hate cardio! Always have, the more I do it’s a constant fight I don’t want to win but always try to. Managed a 2 mile run, lifted and 2 mile after. I was a slug but did it.

 

I got in a 5 mile hike on some public to look for sheds and stretch the legs. Took about 3 hours. Slow and steady

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