Another health and fitness thread anyone?

Old man strength is the best!

I worked out at home this morning and did a variety of things with no real plan - just wanted to get my HR up, get my sweat on, and get a little pump action going.

Started off with some jumping jacks to get the blood flowing, then I did some stretching and resistance band work. Moved into kettlebell clean & press to start things off with a bang. That will get the HR up for sure! Then I did some hammer curls with my measly 30 pounders since I'm not as manly as the rest of you fellas! Worked in some overhead pressing, tricep extensions, push ups, single leg weighted toe touches for glutes and balance, and then ended with sit-ups and russian twists. Can't ignore the core!

 

Those shorts are dope! Gotta be color coordinated at the gym, lest you face the ridicule of the young bros with their perms and short shorts.

 

Another at-home workout this morning for me. For some reason, I enjoy doing a lot of jumping jacks to get the blood flowing. After 100 of those and some stretches, I decided since it was Friday that was a good reason to do a bunch of burpees. Bad idea, I hate those things.

Then I mixed it up with some rows, curls, goblet squats and reverse lunges. I also sprinkled in a few one-minute planks between lifting sets, then ended with 10 miles on the spin bike.

I'm working 1/2 day today because my son has a baseball tournament in Iowa this weekend, and we need to leave this afternoon. So after work, I'm going to do a ruck, then shower and hit the road. It's a lovely sunny day, so I'm looking forward to that! Usually I'm doing my rucks after dark.

This weekend, I plan on hitting the hotel gym first thing in the morning, then eating, reading, and going for a ruck in a local state park. Fortunately, my son doesn't play his games until the evenings, which gives me plenty of time to squeeze my workouts in. I may even swim with the kids at the hotel pool or relax in the hot tub for a while.

 

Man, you are killin it!!

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I have been doing my little circuit stretching and lifting every day. Still getting my minute long hangs in a for a few reps. Also got on the bike trainer for a hard hour the other night. Still no outdoor trail riding, more rain this weekend also.

I'm on my second week of little to no suger. This is a hard task and is testing me. I was able to drop 2 lbs of body weight in the last 2 weeks, so seeing results already, which is making this decision worth it. I just so badly want a coke cola! Haha

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Lateral Jumps 3 x 3 per leg @ BW, 1 min rest
Sumo Deadlifts 2 min rest 145 x 5, 170 x 5, 205 x 3, 230 x 3, 255 x 5

Three Rounds
Reverse Hypers 3 x 10 @ BW
Split squats 3 x 10 per leg @25lbs
Barbell Pull overs 3 x 10 @50
Rope Face Pulls 3 x 12 @60lbs

 

Well I am in no hurry whatsoever to try to do 50 pound much less 40 pound hammers again, maybe for as long as I live too ! I'm still sore 3 days later.

 

End of the week was a bit challenging after a long call night. Still got my lifting and running in but it was a challenge and not the best sessions. I don’t bounce back like I use to.

Still on call so I had to do my long run inside. Perceived exertion is always higher inside for me. Put some Goggins on and ran 7 miles. Time was slow but getting a little better.

Training in Fayetteville coming up so I will try to pull back on the calories a little.

 

Hahaha

Wise guy

Hey my babe was watching I had an excuse




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That’s Goggins. It’s never about PR with him. It’s about just getting there and as Cam Hanes said turn it into Goggins mode start screaming at imaginary people !!!

“You don’t know me son ! You don’t know me.”

Cam “ who was Goggins talking to ? “

Witness “ I don’t know, no one was there”

That’s a scarey SOB right there!!


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Those guys are beasts. I’m looking forward to seeing how Goggins trains during his fifties.


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That’s a nice range.


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I must admit,our people do a very good job. Only thing that lacks are the paper targets. I went on TEMU and bought 2 rolls of targets. Official Vegas and a roll of similar,for like $10 ? -$20 delivered. Bought some target pins and i just hang my own target and leave it in the truck.

Down around the corner we have a solid 20 or more 3D range of various naimals. They aren't brand new tournament ready targets, but penty good. Plus a high tower over a storage box for "treestand simliation shooting a white tail and a boar hog for us Florida hunters @ about 20-40 yards. Then 2 slots for Xbows, and or broadheads. There's targets there, but I just bring my BLOCK target and do my broadhead shooting. The issue there is only 50 yards deep shooting from the road. If no one is there, you can shoot from across the street, but that can get dicey ofcourse,so I don't.

 

Sounds nice. I wish we had a tower to shoot from.

Back and biceps bro split today. Close grip pull ups, high and low rows, BB shrug, rear fly, BB curl, narrow pull down, ez bar curl, lat pull downs, db curl SS hammer curls, lateral raise with light weight.

2 mile walk on treadmill


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Shoulders and legs today.

Warmed up with 30 pound dumbels x 20 reps Arnold type presses in close to not flare up the shoulder pain.

40 x 12
55x12

Thanks enough and went to machine laterals raises. 55 x 20,70,85 both by 12.

Went to the dual cable machine that always is clogged up and was able to do overhead crossovers for the rear delts. Numbers are worn off, started with 6 holes down, then 7 then 8 all by 12 reps and switched hands inside to outside.

Then to dumbell side laterals 30 pounds x 12

Rope face pulls 3 sets various weights,but heavy for me x 12 reps.

Then something I haven't done since college straight bar close grip upright rows for the front delts. Really used some weight and effort started with 25's on each side and added 10 pounds to 45 pounds each side,plus the mini Olympic bars that might weight 30 pounds or so ? It was heavy for this old man. Then stripped the bar and did 12 reps straight out front stiff arm raises,just the bar,flush some blood in there.


Because of archery and my old time shoulder issues, I work them the most and make sure I hit all 3 shoulder parts,front side and rear. I try not to do traps because my neck was always too big. I had a decent pump, but can't say my arms were falling off. thats part of the old man's disease,your blood don't rush around so well even with Nitric Oxide, L-Arginene and L-Citroline . I only took 1 tab of Nitric today.

Leg day for me I call not legs but knee day. I work the left knee on individual extention machine and try to get the rice crispi's out from underneath my knee cap. Seems the more I stretch the thigh it travels to the Patella and seems to help alot ? I saw on Youtube that stretching assists knee pain. I use young lady poundage to do knees,,,,lol 10 pounds, 20 pounds 25 reps-33 reps to get clsoe to 100 total reps per knee.

Back and Biceps tomorrow.

 

Conditioning with sprints today: treadmill on a 10% incline started at 10mph, every sprint bumped up the speed 0.1 mph until doing sprints 11-20 at 11 mph. 10 second sprint, 50 second rest.

 

Quick one this morning before work. OHP, DB shoulder press, lateral raise, hypers, Russian twists, heals to heaven, Superman banana

3 mile run after work.


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Back and Biceps today. I'm starting to shake off the Bali/Phillipenes lag I had. 65 years old, it's hard to shake the dust off.

Assisted chin ups 20 reps x 3 sets. Felt very good too. Seated rows,pulled in low groin area to work the upper lats. Also felt good. Single arm pulls downs and 2 arm smith machine pull downs, then finished with cable lat pull down wide grip. Did not do palms in close grip pull downs to loosen the biceps that I like doing to warm the bicep and finish the lats off.

Then to biceps, 30 pound hammers. Close grip curl steep angle preacher curls. and seated machine curls. Biceps felt good,they usually do and get a quick pump and I always do less sets because i'm afraid of tearing a bicep like all the old men do.

Then did my Power Mill cardio on 10 speed for couple minutes to raise the heart beat and started crunches on 2 different machines,side twists, nd reverse back extentions.

Tomorrow chest and triceps. Might try to bench press 225 to see if I can get 4 reps yet or not ? I know I lost strength from the tri. But gotta see what I got now ? Did 135 x 20 reps x 3 sets and didn't get too sore last time around.

Shoulder is feeling very good, bicep is not nagging either. Time off heals old bones but you lose strength. Kinda a tough predicament.

 

Light workout this morning. Cybex glute, lunges, good/bad girls, leg curls/extensions. Left knee barked a little on the lunges so I skipped the hack squats/leg pressing movements. No running today. Hopefully get a bike ride in before the rain this afternoon.


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I hope I'm ballin' out like Mikey G when I'm 65! Serious life goals right there.

I survived my weekend of travel baseball and got a few good workouts in at the hotel gym and it was an amazingly wonderful weekend of weather for rucking as well. Hard to complain about 70 and sunny in early March!

I'm back home now and hit the gym pretty hard the past two mornings. It's cooled off to more moderate temps now, which is actually a little better for rucking, which I'll be doing after work tonight. It's super windy so I'm hoping that dies off a bit between now and 5 pm.