Another health and fitness thread anyone?

Good work Holt!

 

Thanks guys! Feels good to race again, but im ready for deer season to start.

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Awesome work Holt! Congrats man!


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Far from stupid, I am doing everything I can, I have not taken even an Advil since April. Diet and exercise.

 

Friday:
Deadlifts 5 x 6 @225, 250, 275, 300, 300
KB Split-Squat 3 x 8 per leg @30lbs
RDLs 3 x 8 @155lbs
Pallof Press 3 x 30 secs/side @50lbs

Monday:
Pull Ups 5 x 5
Push Ups 5 x 5

Benchpress 3 x 8 @155lbs
Rope Face Pulls 3 x 12 @60lbs

Standing Cable Row 3 x 8/side @100lbs
Tricep Pressdowns 3 x 8 @80, 90, 100
DB Hammer Curls 3 x 8 @35lbs

Today:
Box Jumps 3 x 3
Power Cleans 5 x 3 @100lbs
Front Squats 3 x 8 @155lbs
KB Step Ups 3 x 8 per leg @30lbs
Assault Bike Sprints 4 x 30 secs, 1 sprint at the end of each exercise

 

Keep going guys!

I will most likely get a bike ride in this evening. My shoulder is really messed up from my wreck on Saturday. So going to take it easy. I cant really do any upper body exercises, so at least i can pedal my bike.

Think i got a new goal. I want to lose 10 good lbs from now to next spring. Want to be lighter for next bike season. Got some really big bike challenges i want to do, that i failed to attempt this year. So push them til next spring. Also want to do minimum of 1 ride a week all winter. Help keep the fitness up.

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Hello, friends! I've snuck in 3 workouts this week so far and I'm shooting for 5. I've been slacking a bit the last few weeks, averaging 2 or 3 per week. Time to step my game back up. Hunting season is coming! I have trees to climb and little bucks to drag.

 

Yeah man, better be ready to drag out your kids deer! Haha

One of the big reasons i work out, just so i can keep dragging deer.

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Got in a nice and easy ride last night. Needed to relax the muscles from Saturdays race. Good to just ride with the group and joking around, having a great time. Probably wont ride until next week. Also hot me another top 10 on a segment! Woot

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I watch my kid at football practice pushing the rest of the kids around during Oklahoma drills. He can drag his own damn deer out this year.

 

Workout #4 this week was a success. I'm alternating stairs & elliptical from day to day. Today, I was elliptical for 5 miles in 32 minutes, followed by some back/arms work. Bent over rows, lat pulldowns, cable rows, cable side raises and cable crunches to end.

Surprisingly, I'm a little sore from excessive pushups at my younger son's football practice the other night. All coaches agreed to do pushups along with the kids if our respective groups got burned. I was on defense, and my squad gave up a couple of touchdowns. It wasn't pretty.

 

30 minute walk in the 20lb weight vest

 

I need to get back into a real gym. Been 2.5 yrs since I've had access to anything other than my barbell and 30 lbs of weight. Been doing a lot of bodyweight stuff plus supersets. Haha.

 

Build yourself one. It’s expensive upfront but if you do it right, it pays for gym memberships and gas to and from pretty quick. I love mine! So does my wife.


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I like that idea. Need to get some power back.

 

to be fair, your body weight is daunting.

 

If you are a fan of true 3x3 posts give bells of steel a look. I love mine. We also have a rogue. Tomorrow I will get a pic of the gym.

I researched a ton of racks and can help in any way if you decide to go that route.


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The health insurance at work allows us to participate in a wellness program where you can earn up to $500 worth of rewards. I turned my $500 into Amazon gift cards and bought a squat rack, barbell, and weights to add to the home gym. I already had some Bowflex adjustable DBs and a few KBs. I ended up spending $17 to cover the sales tax. A barbell and some of the weights arrived yesterday, the rack and rest of weights will come in the end of next week. I guess my Labor day weekend will be spent installing everything. Last Saturday I rearranged the garage so I can put in the rack and still get both vehicles in the garage during bad weather.

Here is what I bought:
Squat Rack
https://www.amazon.com/RitFit-Multi...b&ref_=pd_hp_d_atf_ci_mcx_mr_ca_hp_atf_d&th=1

Safety Arms
https://www.amazon.com/RitFit-Spott...8-2-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&th=1

Barbell
https://www.amazon.com/Olympic-Weig...8-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&th=1

Weight Plates
https://www.amazon.com/Signature-Fi...ure+fitness+weight+plates,aps,107&sr=8-5&th=1

Bumper Plates
https://www.amazon.com/Signature-Fi...gnature+fitness+weight+plates,aps,107&sr=8-10

 

Deadlifts 5 x 6 @225, 250, 275, 300, 300
KB Split-Squats 3 x 8 per leg @30lbs
RDLs 3 x 8 @155lbs
Palloff Press 3 x 8 @50lbs

 

Heck yeah, that's awesome! I wish more insurance programs pushed staying healthy via diet and exercise rather than profiting from people's illnesses.

I stayed home and got my 5th workout of the week in this morning. 5 minutes of stretching, 20 minute kettlebell HIIT session, and 5 minutes of core/ab work. I didn't have a ton of time, but I made the most of it.

My workout this morning was 20 seconds on, 10 seconds rest, 60 seconds between circuits, 4x times through.

Single arm KB swing (right)
Single arm KB swing (left)
KB Overhead press (right)
KB Overhead press (left)
Goblet squat
Bent over dumbbell row (right)
Bent over dumbbell row (left)
Halo or Figure 8

Followed all of that up with a chicken sausage/cheese omelet and some coffee with my vital protein collagen in it. Good start to a Friday.