Another health and fitness thread anyone?

Friday evening was beautiful and almost 80 degrees, so I went for a walk around the lake with my 8-year-old and our dog. Nothing too crazy, just getting out to stretch the legs and keep 'er moving.

Saturday, I worked out at home in the morning and spent 4 hours hanging and trimming stands in the afternoon.

Sunday, I rode 15 miles on the spin bike in the morning and hit my first sub-15-minute mile pace on my afternoon ruck. We got 2 inches of fresh snow, and it was 30 degrees out—a lot different than Friday! My calves were burning when I got done, but it was worth it.

This morning, I went back to the gym for 30 minutes on the stairs, followed by chest flies, dips, an incline bench, and tricep pulldowns.

Somehow I managed to gain 1 lb in the last week, but that's how it goes sometimes! Hard to say if it's water weight or something else, but it is what it is. Just have to trust the process and keep pushing. It's always amazed me how weight loss is never linear. I'll add a pound one week, then drop 4 lbs the next.

Day 24 and feeling good.

 

Man you are working hard. Great job!

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Sunday:
Power Clean 5 x 3 @115lbs
Split-Jerks 4 x 4 @85lbs
Snatch Grip High Pulls 4 x 4 @120lbs
Pull Ups 4 x 4 @BW

Today:
Bench Press 4 x 10 @225lbs
Rope Face Pulls 4 x 12 @70lbs
Straight-Arm Pull downs 3 x 8 @100, 110, 120

30 seconds of Jump Rope after every set

 

Legs and lungs continue to toughen up. Ive also been putting weights in backpack and doing pushups with like 50lbs.

 

Throw some lunges into the mix. Extra credit if they are on a grade.

Dammit, I need to break out my pack.

 

Been doing weighted split squats. Really help my knees and quads.

 

My son's strength & conditioning coach for baseball has them doing weighted split squats every week. He hates it. lol

 

Great all around exercise. I really wish I did them as a young athlete. Superior to squats.

 

It appears I'm coming down with a cold, which is always fun when you're trying to work out twice a day and all you want to do is take a nap.

Last night, I dragged myself out for a 3-mile hike around the lake. This morning, I worked out at home instead of going to the gym and getting everyone else sick. I warmed up, stretched, and did some band work, then went through three circuits of various dumbbell movements: side raises, front raises, overhead presses, bent-over rows, split squats (just for you, vs), goblet squats, bicep curls, and laying leg raises.

 

Man 75 hard isn’t taking it easy on you… dental issues and illness, your a tough SOB

 

Front Squats-explosive 4 x 3 @135lbs
Back Squats 4 x 8 @250lbs

Edit: Added a 30 minute walk with the 20lb weight vest this afternoon.

 

My regular two hours of cardio this morning with 100 sit-ups thrown in for good measure

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Thankfully, this cold isn't too bad, but it has annoyingly moved into my chest, so I'm coughing up some fun yellow stuff now. Good times!

Since I can't push too hard on cardio right now I threw in an extra mile on the walk last night. It was nice outside, so I took my 8-year-old and my dog on a 4-mile jaunt around town. I give my little man credit, he didn't complain once and spent a fair amount of time running around and chasing the dog. When we got home he told mom his feet were sore but he wouldn't tell me when I asked. Dudes are the best.

I warmed up with 20 minutes on the stairs this morning followed by endless rope pulldowns, upright rows, single arm bent over rows and narrow lat pulldowns.

For anyone interested, I've gotten into listening to Dr. Andy Galpin's "Perform" podcast. I really enjoyed this recent episode talking about metabolism.

 

Got ride number 3 in yesterday. Pushed up the miles this ride. Speed is still low and pushing my legs past there limit, but thats what makes me faster in the long run. Burned close to 1700 calories on that ride. I consumed about 1000 calories on the ride, so felt alot better then last week. Time to do a 4 plus hour ride in the next 2 weeks to see where im at.

Usually takes 3 good rides to get my confidence and bike shape back. Now just have to work on my fitness and speed.

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Nice work sneaking the jump rope in there.


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Just two hours…

Pretty good Jim, what’s the break down on exercises.


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Usually an hour on the treadmill followed by 1/2 on the bike. Then another 1/2 or so on the elliptical. Since we've been in Florida, I try to then work in another 2-3 mile run outside every evening.

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I feel like I'm operating at about 80% right now. Another couple of days to heal up my mouth and kick this cold and I'll be back in business.

Last night I felt pretty decent so I went on a 3 mile ruck after my 8U baseball draft. Hopefully I picked some winners this year.

This morning I got in 30 minutes / 4 miles on the elliptical followed by some leg up and upper body work. Leg presses and leg curl along with chest flies, dips and some flat bench.

 

That’s awesome.


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Last work out was Monday morning. Wife and I hiked up Camelback via the Cholla trail. Beautiful sunrise, just over 1300 ft in elevation over 1.5 miles out. Unfortunately I spent the rest of the day vomiting. Could barely eat or drink anything the last couple days. Thankfully they have a great IV service in Scottsdale and they kept me out of serious trouble. Today’s the first day I feel somewhat better. Glad I’m getting on a plane and getting home. Stay healthy my brothers.


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