Another health and fitness thread anyone?

Got in my first hike today since getting back from vacation. 3.6 miles in 60 minutes on the treadmill with a 5% incline. I am breaking in new hiking shoes so the load was only 20lbs. I will do another light hike on Thursday and start getting back to heavier hikes next week.

 

You putting a weight in a backpack or something? I think I like this idea given the strain on my old knees these days.

 

Yes, I have a 20 lb weight vest that I toss in a backpack. I add weight plates or dumb bells if I want to pack heavier. My normal load is 35-45lbs. I lightened up while breaking in the new shoes to avoid a blister. I would pack heavier but I bought a cheap pack for the gym. Going heavier than 45lbs and the straps kill my shoulders. Normally, if I want to pack heavier, I will do it at home with my backpacking or hunting pack.

 

Thanks man. I will bring a backpack to work this week and start putting in some incline hikes.

 

Fwiw Backpack with a bag of ____ (e.g. mulch, corn, salt, sand, concrete...)also works. I try to throw my weighted pack on at least once
/week while walking my dog...

My road is a 5-10degree incline...and neighborhood has some hills.

Throw in some squats, lunges or pushups from time to time to keep it interesting... Especially when the dog sees a rabbit.

 

I have a 60lb bag of quikcrete mix wrapped in an old tarp and duct taped that I use in my pack at home for heavier hikes.

 

Uh oh, looks like things be gettin real up in here! You all killin it!!

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Still getting my regular morning lifting sessions. Been struggling to get any afternoon cardio in. Long work days are killing me. I did manage to get one run in during the morning but I need to do more.

stay after it!

 

run 4 days a week..only a mile 1.5 mile deal each time.. too much cardio is bad eats a lot of muscle mass. kind of goes like this.. my first chest day is flat bench barbell... 5 sets of 3 reps 250 lbs. then on to incline 4 sets 6 reps 215 lbs then to decline 4 sets of 6 215 lbs. them dumbells 4 sets of 8 85 lbs and then the pec deck.. the next chest day will be 3 days later and those are lighter days with 8 to 10 reps 4 set on all the same exercises. then I do back in between those days. rows, lat pulls, pull ups, etc... 4 sets 10 reps. then it's shoulder presses barbell and dumbell, lateral raises side, front delts then rear. then heavy barbell shrugs. 5 sets 10 reps.. no legs for me..knees can't do it anymore.. but that's my workout pretty much

 

Ran 4 miles 3x this week and bicycled 5 miles 3x. Also had a total of 500 sit-ups for the week.

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I have a somewhat similar approach regarding rep ranges. I'm running and old school bodybuilding type split as well, chest shoulders tri, back shoulders bi, legs and shoulders. I break my shoulder stuff down and incorporate it into the rotation in varying degrees depending on the day. Other than decline bench I don't use a barbell for anything anymore, shoulders get snarky, I do use a Swiss bar for flat bench and OHP when I do those exercises. I think its important to have heavy days. I also need to do legs. I enjoy kiteboarding/downhill skiing/wakeboarding as well as the idea of being able to get up from the toilet if I'm lucky enough to live to 85. Same goes for cardio. I'm not getting on a stage. Not only do I want to look athletic I want to be athletic and have good cardio vascular fitness especially since I will be turning 50 in a couple months.

Awesome work Jim!

 

Yep, I basically do the same routine I did back when I was bodybuilding, just not nearly the amount of weight/volume. At 45, I don't think I could even push myself to lift that heavy like I did in my early 20s.

 

No doubt, the volume is what kills me.

 

As a person with spine issues and to be very honest top heavy all my life ,thanks a lot grandma, carrying heavy weight isn't good. What my therapist had me doing was sled work. Dragging 200 #'s around behind me was a way better work out and dang built thigh muscle and had my calves rock solid. Took away hip issues. I was also doing side leg lifts at 100#s. I miss that gym machine.

 

That is an awesome way to adapt to your circumstances and keep going. Great job not giving up!

 

Was cardioed out today so just lifted.

My old butt hadnt benched pressed for years. Second set I got 225x9. Was scared to try for 10 as I had no spotter. Lmao. Bring it youngsters!

 

There’s more where that came from. Get after it!

 

Continuation of walking the hill. Aviod using Gator unless hauling lots of tools. Trying to work up to just one meal a day. 23# loss to date.

 

that's a good lift Brett. Meanwhile, I went to the gym Sunday thinking I was going to lift house since I have been getting stronger every week...Nah, I knew when 135 lbs feels heavy it ain't going to be good. So I backed down to 225 lbs and did 7 sets of 5...had to get my reps somehow.. I was going to go for 5 sets of five of 245 lbs...I just didn't feel it!

 

Ok, hubby wanted salmon patties and coleslaw with fries. I have to say I cheated. I ate 3 salmon patties because DANM! BEST patties I've ever eaten. Besides I can't eat fries. I made them keto and the slaw was as well... Shhhhh don't tell hubby he ate 3 too and had seconds of slaw and fries. We had califlower rice chicken stir frie last night and zucchini lasagna the night before. I've eased him into eating like me and he loves it. Though he still gorges on carbs
Lol.... he just yelled to me, I could eat another patty....skinny Son of a gun!