Another health and fitness thread anyone?

This mindset is becoming a lost art these days. I'm a contractor and run my own business. The only quality I look for in a employee is the ability to just show up every day. I don't require any skill. All that can be learned on the job, but the ability to just show up is something you can't teach someone. In the 15 plus years I've been in doing this, I have yet to find a employee to be able to do this. It's pretty sad.

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Solid work guys. I was definitely struggling to get to the gym this morning. After a long weekend out of town training and eating junk for four days I was feeling pretty crappy.
182lbs chest and tri bro workout. Not gonna lie it wasn’t my best workout.
I was only going to run 2 miles this afternoon but felt good and ran 4.


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Y'all are killing it as always. Did arms today and mixed in some back and even some chest work. I was feeling good today.

 

My legs are not happy with me, so I did an easy 3-mile walk with the doggo last night at 15:30 pace. It was just enough to elevate the HR a touch and get a little sweat going. It was kind of an "active recovery" walk, I would say.

This morning, I worked out for 30 minutes/4.5 miles on the elliptical, followed by push day which was dips, flat bench, skull crushers, chest flies, and planks to round off the session. Nothing too crazy but better than sleeping in.

Thankfully, I have no after-work obligations tonight, and it's going to be warm and light until after 7, so I'll likely go on a ruck with the kids, wife, dog, or some combination of those three.

 

Power/Strength-straight sets
Box Jumps @24" 3 x 3 1 minute rest
Power Cleans 100 x 5, 115 x 5, 145 x 5, 165 x 3, 185 x 4 2 min rest
Split-Jerks 75 x 5, 90 x 5, 115 x 5, 125 x 3, 140 x 2 2 min rest
Front Squats 3 x 10 @140lbs 1 min rest

Three Rounds-Conditioning/Strength Endurance
GHR 3 x 10 @BW 1 min rest
Snatch Grip High Pull 3 x 10 @100lbs 1 min rest
Dips 3 x 10 @BW 1 min rest
DB Hammer Curls 3 x 10 @40lbs 1 min rest

 

Narrow pull downs, lat bar pull downs, single arm rows, wide/narrow t bar rows, ez bar curls, db curls, cable curls, hammer curls, glute kick backs.

Did some VO2 max training on the treadmill tonight. Trying to get the incline and speed dialed into the sweet spot. Total distance 2 miles.


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Got in a decent ride last night. Not as long as I wanted. Wasn't feeling great from the start and hurting today. Was fun to be on a big group ride again. All I can do is try to do better on the next ride. Was a perfect day though to be out on the trails. Park was full of people.

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My legs were in rough shape last night, but I rucked anyway - 3 miles @ a 16-minute pace. Not my best, but not my worst either. My "inside" dog is loving all this extra exercise lately!

I wasn't feeling super motivated this morning and contemplated going easy on the stairs, then I got mad at myself and decided it was time to kick it into high gear. Ended up tying my PB - 233 flights in 30 minutes. HR peaked into the low 170's at the end so I tested my recovery again and got the same result - dropped about 40 bpm in 60 seconds.

I followed that up with back/shoulders day - wide lat pulldowns, bent over wide rows, cable hammer curls, landmine single arm shoulder press, and leg raises to round off the morning.

 

The 100 rep squat day saga continues. 185 for 6 sets, then 205 for the last 4. I got through with no spot, so I'm pretty happy with it. I may have had 2 reps left in me the last set. Toast.

 

Keep pushing guys! It's almost swimsuit season! Haha

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I upped the weight in my pack from 45 to 50 lbs last night and rucked just a touch over 3 miles at a 16 minute/mile pace. That seems to be my sweet spot on nights where I want to "recover" but still want to push enough on the uphill climbs to get the HR up and break a sweat.

I took it easy at the gym this morning because I want to do a more difficult kettlebell circuit tomorrow and didn't want to get too burned out. So I did 2 miles on the elliptical to warm up then a variety of upper body stuff. Cable flies, overhead tricep extensions, face pulls, cable side raises, endless rope pulldowns and farmer carries. Nothing too crazy.

One of the more difficult parts of 75 Hard is figuring out how your body is feeling and knowing when you can push and when you need to take it easy. Going 2x a day for 2.5 months means you can't overdo it or you risk compromising your future workouts.

 

Back and bicep day today.

I’ve modified my shoulder / bicep warm up and stretch since I came back from Bali and the Philippines.

I use 2.5 pound plates and do side lateral raises to get blood into the side shoulder. I feel from there, moving g blood to from and back delts is faster with less travel distance.

Then I do arms spins frontwards snd backwards. Do a few presses the roll into rotator cuff rotations. 6 more quick spins forwards and backwards and my shoulders are burning.

The next part I move to stretch the bicep. I believe I was overstretching them. Pain was coming from over straining.

So now I just twist enough to feel the bicep stretch. A close mind to muscle thing. Feel it slightly and hold it 10-15 seconds both arms. Get the forearm stretch so the elbow tendonitis stays away. My shoulders feel better. Drawing 80 pounds is not placing any strain or overcoming any pain. Naturally pain free you replace the pain with strength. That’s common.

Off to the chin up bar using the chin assist for 20 reps x 3 sets. Then 12 reps no assist with a long hanging stretch before chinning my near 200 pounds again. Felt great.

Seated cable rows low to the waist to emphasize the upper lats. 3 sets 100, 130, 160 pounds. To the lat pull down machine, wide gripped 100, 115, 130 pounds 3sets. Lite weight hammer machine pull downs 3 sets. 90 then 180 pounds 12 reps. Back to the lat machine pull downs , palms in , close grip. They arm the bicep as well as hammer the lats.

Biceps was hammers , preacher curls, standing wide grip curl bar cheats and then close grips curl bars on the preacher stand alone


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At home HIIT training today. Yipee!!

20 seconds of AMRAP for each movement, 10 seconds of rest, 10 total movements per circuit, 90 seconds between rounds, 5 rounds. The total time is right around 30 minutes for the full circuit. Add on 5 minutes of stretch warm-up on the front side and then 10 minutes of core/ab work at the end to get me to my 45 minutes.

I'm working with a 35-lb and 20-lb kettlebell and a pair of 30-lb dumbbells, so I have to make the most of what I have at home. I've found the AMRAP workouts to be the best when you're working with a lighter weight. I would like to add a heavier KB to the arsenal, specifically for the squats, swings, and halos. But damn are weights expensive these days!

Single Arm KB swings / 10-12 swings @ 35 lbs per side
Single arm overhead DB press / 12-15 reps @ 30 lbs per side
Goblet squats / 8-10 @ 35 lbs or Dumbbell squats @ 60 lbs, same reps
Single arm bent over rows / 12-15 @ 30 lbs per side
KB Halo / 8 @ 35 lbs
Reverse Lunge or Split Squat w/arm extended overhead / 5-7 @ 30 lbs

My HR monitor showed an average of 132 bpm over the 45-minute workout and a max of 165 bpm on that last circuit.

Last night, I did a recovery 3-mile hike with no weights, which I will admit was pretty dang refreshing. Tonight, when I get off work, I plan on a 3-mile ruck @ 50 lbs. Tomorrow, I will hit the gym early; then, I have a baseball coach's meeting to attend. After that, I will likely spend the rest of the afternoon doing chainsaw work at my hunting property and hopefully moving a stand or two around.

 

I see you watching your HR. David Goggins posted something super interesting on IG today I read concerning HR. He ran a 101 mile race without training much for it other than oplitical biking all by managing his HR within a certain area to not burn out. Rather amazing read how he could run a 7 minute mile, but watching the HR, would WALK the next mile 12 minutes to get the HR back in range before running again. Pretty slick. The fella who turned him onto this was mentioned in his book by 3 initials,,,,like SBP or something ? So I see there's some good to be had here. Investigate this for those wanting to run more and stay within yourself to not tire out but still stay in the game with consistency.

 

Hey I did 90 pound DB flat benches for 12 reps pretty easy and no pain other than my nagging neck thing. Shoulder is fine.

Happy as can be. Seems everytime I start making headway something happens like catching Covid or some injury. I’m going to stop trying to push the envelope and realize I’m 65 now not 55.


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Staying healthy and without serious injuries will have you lifting longer. For me that’s the name of the game. I’ll never bench what I did in my late twenties and I couldn’t care less. I’m only 53, I want to stay in the fight for a few more decades. Keep killing it.


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Pretty decent week. Lift were good, runs were a bit of a struggle. Ended the week with 22 miles but only because I did 9 miles this morning. Hopefully find some balance next week.


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I’ve always been a bit injury prone in the gym. Mostly tendinitis. I never warmed up. Today I wake up with something new


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It seems there are times that the more you do, the more you want to do. That was the case for me this past week. The highlights were 33 miles ran, 30 miles on the bike, just short of 1000 sit-ups, and various other weight machines. I was pretty happy with all that but today is a new day, so we'll see how ambitious I am this week.

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Wow Jim that’s impressive! WTG man!


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