Another health and fitness thread anyone?

Took yesterday off. Went to ifly and flew 1:15 hips and low back are sore today.

Rows, narrow pull downs, BB shrugs, reverse fly, DB curls, cable curls.

6 mile run

Going to test my knees with some weight tomorrow.


Sent from my iPhone using Tapatalk

 

Stairs and leg day today. Stairs was a steady pace but nothing crazy - 30 min/210 flights. I followed that up with leg extensions and went heavy on those. Huberman and Co. say you should be able to do your body weight so I loaded up 190 and did 3 sets of 3 reps. Legs were burning after that! Then I followed it with weighted step-ups and really focused on the eccentric motion of stepping down at a controlled pace. Then I did some single leg toe touches and split squats followed by leg lifts, cable crunches, and cable trunk twists.

 

Baseball season has started, so I take easy on days wear I will be running around the field coaching practice for a bunch of 11/12 year olds; 30 minutes on the recumbent bike and stretching yesterday. Nothing but easy walking today.

 

Jealous!! We keep getting rained (or snowed) out and haven't been able to do any outdoor practices yet. My older son (11U) is scheduled to have his first outdoor game next week. We'll see if that happens or not! Then we start tournaments next weekend.

I'm coaching my 7 year old's 8U (7/8) team and HOPEFULLY we can get our first practice in this weekend.

 

Baseball season always increases my physical activity without trying. Yesterday, I hit 21, 517 steps without working out.

 

Lateral Jumps 3 x 3 per leg @BW, 1 min rest
Sumo-Deadlift 150lbs x 5, 175lbs x 5, 205lbs x 3, 235lbs x 3, 265lbs x 3, 2 -3 min rest
RDLs 3 x 10 @150lbs, 1 min rest

Three Rounds-1 min rest between exercises
Reverse Hypers @ BW 3 x 10
KB Split-Squats @25lbs 3 x 10 per leg
DB Pullovers 3 x 10 @50lbs
Rope Face Pulls 3 x 12 @60lbs
DB Farmer's Walk 3 x 50 yards @60lbs per hand

 

Ran almost 7 miles over the past two days. Mixed in strength training. Stating to get in real good shape. I turn 50 in December! Trying to dial the clock back a bit so I can drag out a 260lb buck! Lol

 

Increased distance and pace today. Ran a mile at 9:00/mile, then pushed another 1/4mile at 3:26/mile. Muscle memory really starts to kick in now. Crazy that I can stop running for two years and get back into it without soreness. Supplements really help

 

When do you make application to get in to the sheriff's dept?

Sent from my SM-N975U1 using Tapatalk

 

The 27th is test day, as long as I pass all the testing, I then have two weeks to submit my completed application.

 

Had one of if not the fastest ride in the last 3 years. I went out by myself this morning with 2 goals. Ride as fast as I can for over 2 hours. Did it no problem and was surprised at my stats when I got back. Now time to push the distance farther and get longer hours in the saddle. Really want to work on my endurance side.

Sent from my SM-S901U using Tapatalk

 

Nice work!!

Saturday I crushed a 90 minute workout at the gym. Stairs, shoulder/back and core work. I forget what I did exactly but it was good! After that I took my oldest son to his baseball practice, watched him smash a few balls over the fence, then finally got my first 8U practice in for my youngest. It was good getting to meet all of the kids and parents and enjoy a nice day in the sun.

Yesterday was our annual office fitness challenge, so I did 50 miles on the spin bike in 2 hours and 23 minutes.

Today I hit the elliptical because all of the stair machines were taken then did push day after that. Dips, chest flies, flat bench, skull crushers, decline bench, overhead tricep extensions and leg lifts to end the morning.

 

You probably crush everyone in your office in that challenge

Sent from my SM-N975U1 using Tapatalk

 

Took the dog on a nice 2mi walk this morning. I dropped her back off at home then headed back out to do 3x400m sprints, and then recovery jog back home. Push-ups and sit-ups knocked out after supper. So far I'm able to perform at the exit standards, just need to get everything locked down.

Diet and supplements are going well. Always have had healthy meals but now trying to be even more cautious. Pasta and fish a few times a week, treat myself to steak and a sweet potato at the end of the week.

 

Kids were out of school yesterday for the eclipse, so I took the day off and stayed home with them. Did an agility and sprint workout in the street in front of our home with the oldest while watching the eclipse during the rest periods.

Warm Up-20 yards down and back
Shuffle
High Knees
Karaoke
Back Pedal

Agility-1 min rest between reps
Z-drill x 2
T-Test x 2

Sprints-5 x 20 yards, 1 min rest

Conditioning-20 yards down and back
1x, 1 min rest
2x, 90 sec rest
3x, end of workout.

 

Back home now and went to my home gym this morning. Felt great to be back with my tribe

Sent from my SM-N975U1 using Tapatalk

 

Welcome home Jim!

Today I'm planning another bike ride after work. Should be a good day. Supposed to hit close to 76 degrees.

Sent from my SM-S901U using Tapatalk

 

Throw in some butt kickers, and you've got my youth baseball warm-up.

 

Good luck!