Another health and fitness thread anyone?

It is a powerful addiction. In my 40 years as a therapist, I've seen so many people that truly wanted to quit but they simply couldn't do it. In that time I had many tell me they regretted ever starting but I NEVER had one person that told me they were glad they started.

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Friday:
Deadlifts 5 x 4 reps @225, 250, 275, 300, 315

Sunday:
Med Ball Slams 4 x 4 @15lbs
Med Ball Rotation Toss 4 x 2/side @15lbs
Back Squats 4 x 6 @120lbs
DB Lunges 4 x 8/leg with 25lb DBs
40 yards sprints x 6, 2 min rest between sprints

 

I am amazed that people can have a doctor tell them that they need to stop bad habits, lose weight, eat right, and keep moving, exercise the alternative is at best a drawn out death and they say I can't do it. If you can not look at your life and can't find something or someone to live for something is missing. People wait till it is too late. Worked with a guy who smoked for years, he got advice to quit it took a while and he did quit and died of a heart attack 2 weeks later.

 

Bench Press 4 x 8 @155, 165, 175, 185
Overhead Press 4 x 6 @95, 100, 105, 110
Push Ups x 25
Reverse-Grip Tricep Press down 3 x 12 @60lbs.

 

I see this all the time. Humans despite all our advances are pretty dumb most of the time.


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It's difficult to keep things in perspective when the effects of your actions aren't truly realized until years later. We lie to ourselves and say we'll stop eventually, before it catches up with us, but that rarely happens. Smoking, drinking, and eating bad food are all extremely addictive things. IMO it's not a case of just being dumb. There are a lot of smart people out there with very bad habits.

With all that said, I finished September strong with a good workout yesterday and started October on the right foot this morning with another one.

Yesterday was 30 minutes / 235 flights of stairs followed by leg day. Single leg presses, calf raises, weighted step ups, farmer carries, and leg extensions.

Today was 20 minutes / 2.5 miles on the elliptical followed by pull day. Lat pulldowns, seated cable rows, side shoulder raises, preacher curls, rope face pulls, and infinite rope pulldowns.

 

Today is leg day. I am top coating my lawn with compost using a drum spreader. I am doing a slope today and I can't side slope to spread it because the compost will sluff to one side. Up and down the slope each drum holds enough to go down and up 1 time. Turning around with a half drum to go uphill starting from a dead stop I hear every coach in my head, keep those feet driving, drop those hips, get low, keep those feet driving up to the top of the hill. Catch your breath shovel the drum full again.

I did the other half the other day after work I was out there till dark getting it done. Good fatigue.

 

Hang Cleans 5 x 3 @95lbs
Snatch-Grip High Pulls 4 x 6 @100lbs
Barbell Rows 4 x 6 @100lbs
DB Lateral Raises 3 x 12 @15lbs
Standing Pulldown 3 xx 12 @100lbs

 

Light conditioning today:

Two tabatas alternating Assault Bike Sprints and Rope Slams. Followed by a 20 minute walk.

 

I felt like total ass this morning but got up and went to the gym anyways. 30 min/231 flights of stairs and I was definitely riding the struggle bus, but I made it. Followed it with a light chest/tris day - cable rope extensions, chest flies, decline bench, and incline dumbbells.

 

Friday:

Deadlifts 5 x 4 @225, 250, 275, 300, 205 x 12
Standingg Cable Rows 3 x 12 per arm @80, 90, 100
Pull Downs 3 x 12 @150


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Monday:
On Lunch Break

Bench Press 4 x 8 @165, 175, 185, 185
Rope Face Pulls 4 x 12 @60lbs

Push Ups 5 x 5
KB Pullovers 4 x 12 @50lbs
Tricep Pushdowns 3 x 8 @100lbs

At home in the evening
Overhead Press 3 x 8 @120lbs
Land Mine Press w/rotation 4 x 6 per arm @70lbs
Med Ball Slams 6 x 4 @15lbs

 

Today:

Hang Cleans 5 x 3 @110lbs
Snatch Grip High Pulls 4 x 6 @110lbs
Barbell Row 4 x 6 @120lbs
DB Lateral Raises 3 x 12 @15lbs
Assault Bike Sprints 4 x 30 secs, one sprint after each exercise

 

Well i haven't completely given up. Ive had a bad string of injuries, and sickness that has keep me from working out. Plus free time ive been hunting.

Well last night, after a month off, i rode my bike. Felt great to be out. But my back is screaming at me today.

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Been getting it pretty good this week with being home on baby leave. Lakyn has joined me for her first iron therapy sessions.


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OHP, Hex bar deadlift, pull ups, SB curls, toast.


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Last Friday was Deadlifts 5 x 3 @225, 250, 275, 300, 315. Took the last few days off with my kids out of school on fall break. Intended to workout a couple of times at home, but got too busy between hunting and working on my wife's car.

Today was a power day:
Hang Cleans 5 x 3 @120
Push Press 4 x 2 @120
Snatch -Grip High Pulls 4 x 4 @120
Trap Bar Deadlifts 4 x 4 @235

 

Last week was a complete mess around the house - wife was sick first, then out of town, and my oldest had basketball tryouts and then practice at 7 am every morning. Long story short, I didn't get any workouts in because I'm a fat loser.

This week I was able to sneak in 3 workouts, which isn't great but it beats not going at all.

Tomorrow I won't have time to hunt so I may go for an evening ruck after we get home from my daughter's cheer competition. Nothing like a couple mile hike with some weight on your back to clear your mind.

 

Friday:
Deadlifts 4 x 6 @250, 275, 300, 315
Pull Ups 4 x 6
Back Squats 4 x 8 @120lbs

Monday:
Bench Press 4 x 8 @185lbs
Barbell Row 4 x 12 @135lbs

Shoulder Press 3 x 10 @95lbs
Rope Face Pulls 3 x 12 @70lbs

DB Lat Raise 3 x 12 @15lbs
Tricep Pressdown 3 x 12 @100lbs
Barbell Curls 3 x 8 @60lbs

Today:
Power Cleans 5 x 3 @120lbs
Push-Press 4 x 2 @120bs
Snatch Grip High Pulls 4 x 6 @120lbs
Trap Bar Deadlift 4 x 4 @235lbs

 

Sprints 5x 10sec/50 sec @10.1, 10.2, 10.3, 10.4, 10.5 mph with a 10% incline

Bench Press 4 x 8 @185
Barbell Rows 4 x 8 @155

Shoulder Press 3 x 8 @95
Rope Face Pulls 3 x 12 @70

DB Lat Raises 3 x 12 @20
Tricep Press 3 x 8 @120
Barbell Curls 3 x 8 @70