Another health and fitness thread anyone?

You will get back. Its tough also this time of year with the heat. Wont be long until your back to your old self.

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Got my biggest ride of the year this morning. I had the time, so decided to ride to failure. I think i was out there for over 7 hours total, but had 6 hours on the pedals. Also got a personal record on distance. Haven't rode that far since my early 30's.

It was hot and tons of traffic on the trails. Dog walkers, hikers, other bikers and horses. Just about every trail i was running into someone. Put myself in a hole so bad that my mind was shutting down. Knew it was enough after that, haha. Managed to consume around 2000 calories on the ride, so that was good. But this was a huge calories burn day for me. Completely exhausted.

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Ate to much food this weekend, really have to hit it hard!!
2 mile walk today and going for 100 squats!!!

Tomorrow back at it with the weights.

 

221 flights of stairs, leg presses, weighted step-ups, dips, wide lat pulldowns, narrow lat pulldowns, shower, work.

Back at it tomorrow.

 

2 mile walk in last two days, back to the weights tonight!!!!

 

60 minute incline walk at 7.5% and 3.2 mph, almost 700 calories. A couple of more weeeks to get my legs used to this and it will be time to add in a weighted vest.

 

Box Jumps 1 x 3@BW
Safety Bar Back Squat 4 x 6 @270lbs
Pull Ups 4 x 5 @BW
Hip Thrust 4 x 8 @45lbs
Decline Sit Ups 4 x 10 @BW
Pull Downs 3 x 8 @195lbs

 

Legs were a little sore this morning so I opted for 30 min / 3.75 miles on the elliptical instead of stairs. Followed with shoulder side raises, endless rope pulldowns, single arm bent over dumbbell rows, shoulder press and lat pulldowns.

 

Hit the weights last night

3 Sets Bench Press
3Sets Military Press
3 Sets Curls
3 Set Triceps(2 exercises)
3 sets Shoulder work(2 exercises )
3 sets of lat pulls
3 sets of back exercise have no idea what to call it.

The wife has us doing a squat challenge, bite me on that thing from the bowls of hell.

 

Weights again last night, normal routine for me.

Today is 2 mile walk and the squat challenge from Hell!!

 

Thursday: 60 minute incline treadmill walk 7.5% at 3.2 mph, 700 calories burned.

Friday:
Trap Bar Deadlift 4 x 4 @250lbs
Kneeling Landmine Shoulder Press 3 x 8 per arm @25lbs
Step Ups 3 x 8 per leg @40lbs
Pull Ups 4 x 5 @BW
Pull downs 3 x 8 @195lbs

Today:
Hang Clean 5 x 3 @135lbs
Front Squats 5 x 3 @155lbs
Barbell Rows 4 x 6 @155lbs
Pull Ups 4 x 5 @BW
Decline Sit Ups 4 x 10 @BW
Pull downs 3 x 8 @195lbs
Treadmill Sprints 5 x 10 sec sprint/50 sec rest 10% incline @10.2, 10.4,, 10.6, 10.8, 11 mph

 

180lbs after a week eating whatever and whenever macros be damed.

Pull downs, wide lat pull downs, seated rows, db shrugs, ez bar curls, db curls, hammer curls.

I’ve cut back on my runs in favor of walks with the wife in the evenings. Nice way to connect without the usual distractions.


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Woke up late but managed to squeeze in 45 minutes this morning. 20 minutes on the stairs, weighted step-ups, leg press, calf extensions.

 

Lifting tonight and just finished my 2 mile walk

 

Tuesday: 60 minute incline walk at 7.5% mph at 3.2 mph.

Wednesday:
Box Jumps 1 x 3
Explosive Back Squats: 5 x 3 @175lbs
Pull Ups 4 x 5 @BW
Decline Sit Ups 4 x 10
Pull Downs 3 x 8@195lbs
Assault Bike Sprints 4 x 30 seconds

 

178Lbs

Walking lunge, hip thrusts, hypers, Russian twists, heels to heaven, flutter kicks, ham string curls, leg extensions, lateral raise.

Raining so 2 mile run inside. Goggins would work out in the rain but I’m not feeling it today.


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30 minutes of stairs, dips, chest flies, flat bench, skull crushers.

Going fishing tomorrow. Screw the gym.

 

Pull ups, hypers, seated rows, hex bar dead’s, reverse flys, shrugs, pull downs.

Glutes have been reminding me why I hate walking lunges.

2 mile trot on the dreadmill.


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Trap Bar Deadlift 330 x 6, 380 x 6, 420 x 5, 420 x 3
Pull Ups 4 x 5 @BW
Decline Sit Ups 4 x 10 @BW
Pull Downs 3 x 8 @195
Incline Walk 7.5% @3.3 mph for 20 minutes

 

Hang Clean 6 x 2 @135lbs
Front Squats 6 x 2 @165lbs
Barbell Rows 4 x 6 @165lbs
Pull Ups 4 x 5 @BW
Decline Sit ups 4 x 10 @BW
Treadmill Sprints 10 sec/50 sec @10.2, 10.4, 10.6, 10.8, 11.0mph