Another health and fitness thread anyone?

I have a knack for getting injured. Been running a mile + walking 1.75 miles for a while now. Ankle/foot felt different yesterday but I was fine to do my daily stuff. Woke up today and I got out of bed and had a hard time walking/putting weight on it without pretty bad discomfort. Sure I sprained something. I can’t nail down where the pain is even coming from.

Grabbing my foot/ankle putting pressure everywhere and can’t feel a pain anywhere. Pain is when I put pressure on the palm of my foot when walking.

Doesn’t feel like pain in the bottom of my foot like plantar fasciitis or anything.

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Happy weigh in Friday boys!! This one’s a huge milestone for me. Officially down fifty pounds which was my original goal I set in January! I have since moved the goal to sixty five pounds, so there is still work to be done but I am super excited to have hit this milestone!

 

That is amazing progress in that amount of time. Keep at it!

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Good job, no doubt your are working hard, and being disciplined. What’s your plan for sustainability moving forward?


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I finally mustered up the strength to get to the gym this morning. I stretched, did 35 minutes on the stair machine, then did dips, chest flies, lat pulldowns, and leg presses. I wanted to hit a little bit of everything before the weekend.

I think I may get up early and ruck tomorrow morning before baseball games begin.

 

I think the sustainability will be pretty easy, I’ve made my morning workouts into a routine, I’m miserable if I miss my work outs now. So I think once I make my goal weight I will lighten up slightly on the low calorie diet, around 1800 per day. And just continue busting out and hour workout every morning!

 

Explosive Deadlifts 5 x 2 @35lbs, immediately followed by 30 seconds Assault Bike Sprint
Pull Ups 4 x 5 @BW
Pull Downs 4 x 8 @165lbs

 

That’s great, sounds like a good plan. Keeping calories in check is the key. You can’t out train poor nutrition.


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178 lbs.

I did 8 miles and 3690 feet of elevation on the treadmill for my work out today. I’m trying to break in some new hiking shoes. I have 20 miles on them and they feel pretty decent so far.


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This guy is hard to impress. Well it looks like he is impressed with our Health Secretary.

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great job!

 

Sunday:
Power Cleans 4 x 4 @115lbs
Front Squats 4 x 4 @125lb
Snatch-Grip High Pull 4 x 6 @125lbs
Barbell Rows 4 x 6 @125lbs
Pull Ups 4 x 5 @BW

 

Joe Fraziers training..motivator!

 

Split-Jerks 4 x 4 @85lbs
Overhead Press 4 x 4 @100lbs
Incline Walk 3.2mph @7.5% incline for 40 minutes

 

Got my bike ride in last night, over my normal Tuesday ride, because of the rain today. Legs didn't have the fatigue in them and felt great to ride without it. Made it to about 11 miles with no fatigue and able to push at full power. Then another 11 miles with tired legs. Still able to keep my speed up though. No cramps, although could feel them coming on. Goal is to get over 20 miles under full power.

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Box Jumps 3 x 3 @BW
Back Squats 4 x 8 @250lbs
Pull Ups 4 x 5
Pull Downs 3 x 8 @195lbs

 

Lunch workout done
1.5 mile walk
45 pushups

I have added bike riding twice a week, it's an E-bike, but I enjoy the riding with my wife.

 

So after my workout on Tuesday, the new set of DBs that I ordered for the university fitness center that I manage were delivered. I spent four hours that afternoon, by myself, unloading pairs of DBs ranging from 5lbs up to 120lbs as well as the racks the DBs were on, into the hallway for disposal this morning. I then moved the new DB rack into the weight room and unpacked the crate of new DBs and loaded the rack, again by myself. I think I will take today off.

 

Did you calculate the total weight?

I always wondered how much weight was on those racks.

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I did not, however, you are welcome to if you feel so inclined; 5lb increments from 5 to 120lbs, each DB carried approximately 25 yards, then the two racks that weight about 200lbs each dragged that far. The new rack dragged into place, new rack is bigger to hold all the DBs on one rack, weighing 350lbs. New rack reloaded with DBs in 5lb increments from 5lbs to 75lbs.