Another health and fitness thread anyone?

178lbs. Narrow pull downs, wide lat pull downs, seated rows, BB shrugs, ez bar curl, cable curls, hammer curls, Inc sit ups.

11 mile run. (Wife ran 15)

Going out to dinner, will smash many calories.


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Power Cleans 105 x 5, 125 x 5, 155 x 5, 175 x 3, 195 x 1
Push Press 75 x 5, 90 x 5, 110 x 5, 125 x 3, 140 x 3

Pull Ups 3 x 10 @BW
Push Ups 3 x 10 @BW
Rope Face Pulls 3 x 10 @50lbs

 

This morning I did 20 minutes of tabatas on the stair machine and they kicked my butt pretty good. I typically do 20 seconds on/10 seconds off, 8 sets, with 1 minute rest between circuits. Today I opted for 5 minute warm-up, then 40 seconds on/20 seconds off for 15 minutes without a break in between. Sheeeeeew! That was a leg burner.

I followed it up with leg day—leg extensions, leg curls, leg presses, goblet squats, weighted step-ups, single-leg toe touches, and leg lifts for good measure.

 

Man you guys are killing it!! Making me feel like I am slacking, and some days I sure am. Tonight's agenda was box jumps, 25 push-ups x 4, 30 sit-ups, and a nice long walk with the family. Tomorrow is back to running, going to try and push 2 miles. Taking break days between runs because last time I developed terrible pain in my legs after running everyday for a few months straight. No soreness this time, so far!

 

My legs are pretty sore from yesterday, and I have to coach baseball practice after work, so I decided to take the morning off. It's sure nice being able to shower in my own house, cook up some eggs and kiss my wife and kids goodbye before heading out the door to work. Nothing wrong with a rest day every now and again! Back after it tomorrow.

 

Got another good ride in last night. Went out with a group and had fun. I was still tired and sore from Sundays ride, but still felt great on the bike.

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Getting in good shape. Couldn't sleep so I ran 2 miles before work. I can see 215 lbs on the horizon.

 

1.51 miles in the rain tonight in 15:00. 10:05/M pace. Not where I want to be yet but it's passable, I'm shooting for a low 9:00/M pace.

 

When is your test date?

 

Less than 3 weeks away on the 27th

 

Try to get in four faster pace workouts before then...every other run, run like 4 half miles at a 4:15 to 4:25 pace. Rest 3 to 4 mins, then repeat. That will get your heart rate up to handle the type of pace you would like come test day. Jog like a half mile to get your heart rate up, rest a few minutes, then get after it.

3 days out from testing, run a mile, the last half mile of which you pick up the pace...then chill until the test date.

 

Will do! I've done a few pace workouts but I will plan to alternate days leading up to test date. Strength day, Endurance Day, Strength Day, Pace Workout.

 

30 minutes / 224 flights of stairs this morning. It's amazing how that would have killed me 6 months ago but now I'm barely getting my HR over 145-ish by the end of it.

Followed that with back/shoulders day - farmer carries, lat pulldowns, landmine press, infinite rope pulls, cable curls and face pulls.

 

Sounds like it's time to "step it up" ha!

I know thats bad. I'm a dad

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Little over 2 weeks til my first bike race. Well at least as of now it's my goal to go to this race. Not sure of what category I'm going to sign up for yet.

At best I'm a good Cat2 sport rider. Most likely I would get on the podium in this class. I really would rather push myself and do a harder race. Thinking of moving up to Cat 1 / pro classes and do the extra miles, even though they will kick my butt. Also have a endurance class, just ride as many laps as you can for 4 hours. Kind of thinking of doing this also.

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Just a little observation from me just now. I haven't noticed a big change in my body over the years, because I see myself ever day. I'm the same weight for last 2 years, 185 lbs. Well I wear the same leather belt to work every day. Just now I had to drill another hole in it to tighten it up. I measured it from were I started and it's moved 3 1/2" from when I got it 2 years ago. Although I'm not losing weight, I'm losing fat and gaining muscle. This kind of just shocked me this morning.

So keep pushing guys! Even if that scale number isn't moving, it's all for the better!

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Man I've been eating way too much Easter candy the last couple of nights. It's so bad.

3o minutes/220 flights of stairs this morning followed by dips, chest flies, decline bench, incline bench and skull crushers. I was running a little late so I had to settle for just under 1 hour of total workout time this morning.

Tomorrow I plan on working out early then I have field prep/clean-up day for our local little league, then practice for my 8U team and then I should have enough time to catch my older son's second tournament game of the day. Sunday is more tournament games and hopefully some yard clean-up work because my house looks like crap right now! I want to sneak in a ruck as well so we'll see how that works out.

 

Knocked out three miles running and bodyweight legs stuff like split squats before work. Best pre work "medicine" is exercise.

 

Knocked out 4 x 1/2 runs tonight. 1st one was a warm up. The rest as follows. Definitely was feeling it by the end of the last. Felt good though!
4:12
4:31
4:42

Also dealing with 30+mph winds today. The first time was running away and last two were running into the wind. I figured I made a good average of 4:30.

 

Good work!