Did a fun one this morning.

 

10 rounds for time (although I didn't really track my time)

5 Strict Pull Ups

10 Bench Press 135#'s

20 Sit Ups

 

You can scale weight on all movements up or down as desired.

 

The bench weight was just right for me. I had to break the last 3 sets. I could of added some weight to the pull ups, maybe 10 or 15 pounds. I could have also added some weight on the situps however core strength not my strong point.

Another fun one this evening.

 

100 burpees for time. At the top of each min do one 15ft rope climb, starting at 0 min.

 

so basically start with a rope climb then do burpees until the clock hits 1:00, repeat until you finish 100 burpees.

I've been concentrating on power more than cardio:

Incline bench 1 set 180lbs 10 reps

2 set 245lbs 10 reps

3 set 245lbs 5-6 reps to fail

4 set 245lbs 2-3 to fail

normal bench 4 sets 180lbs 10 reps

lat pulls upper and lower row pulls

3 sets of 180lbs 10 reps

isolated curls two arm

4 sets of 80lbs 10 reps

triceps

4 sets of 80lbs on cables 10 reps

dips

3 sets of 140lbs 10 reps

sitting leg squats

3 sets of 360lbs 10 reps

I do this routine every time I work out, two or three times a week.

I did get my Pr of benching 300, quite easily last week, I probably could have gotten 325.

 

I didn't think that was too bad for a 48 yr old. :woot:

42 workouts in so far this year. I have gotten so lazy with the workouts down to three a week.

I've lost my mojo this week so far. I worked in the yard all day Saturday and Sunday. Also had to patch my ceiling Saturday evening. Normally I'd run Saturday or Sunday but had stuff that needdd to be done outside. Worked 12 1/2 hrs Monday and then the misses had pizza waiting. I still did 100 push-ups and sit-ups, but could've done more. Tuesday I talked myself out of running at lunch and then my daughter wouldn't calm down until around 10pm. Today I again talked myself out of running at lunch and now lifting at night. I need a tip or sonsthjbg

45 workouts in so far.

Hope to get 46 in tomorrow.

So my work partner came back this week after being off 7months. He looked phenomenal considering he had a broken foot. Said he switched to a Ketogenic diet while off bc he couldn't do cardio or any lower body.

 

I've read some about it, but has anyone actually attempted this? It makes sense on paper.

So my work partner came back this week after being off 7months. He looked phenomenal considering he had a broken foot. Said he switched to a Ketogenic diet while off bc he couldn't do cardio or any lower body.

 

I've read some about it, but has anyone actually attempted this? It makes sense on paper.

I did a few years ago and do somewhat of a hybrid now. It works without a doubt but can be tough to do if you don't plan for it. There's a really good site with a free 30 day plan called Ruled Me (just google that and it will be the first link). Very detailed download and additional info and tips emailed weekly.

First swim in 10 weeks this morning. Misery...

Did weighted squats this week for the first time since early Jan. Didn't go super heavy, just started light and worked up to moderate weight. Did some back squats on Monday and front squats yesterday. Stayed really light on the front squats. Other than just typical muscle soreness my back feel good.

 

Yesterday afternoon did 200M sprints. We did them on the minute every 3 minutes. Man that sucks. Pretty sore today.

Intermittent fasting, has anyone tried this or currently trying it? What is your schedule like if so? Often time I'll workout in the morning and not eat till 10-11 AM so I think I could easily do this. Just need to work on not eating past 8PM the night before.

 

A Beginner's Guide to Intermittent Fasting | Nerd Fitness

So here I am again. I had gotten back diwn to 207lbs from 223lbs in about 3 weeks. I suffered a personal setback two weeks ago yesterday and my weight is up to 215 again. I swear I'm not eating Terrible, drinking beer only on Fridays and Saturdays are for the boys. I couldn't run for a week and last week my motivation was in the negatives. Tomorrow I'm going to attempt for the first time in my 35 years to use the stairmaster.

 

I used to run the stadium steps at Bellevue Tiger stadium with a lap around the track after each time for two miles, so I know steps are a good source of cardio. Question i have is, should I just suck up and run or is the stair master just as good an option?

I went to the gym prior to work this morning. Apparently there are two types of step machines. One is a stairclimber and one is a stairmaster. I eagerly hop on the stair climber and struggle to figure out what the heck I'm doing. Finally figure out what to do after a minute and extremely over confidently set the level to 10. Good thing Im still youngish as I almost got sucked under. I appropriately set the level to 7 and attempted to climb the Great Pyramid. I made it to 80% of the climb around 7 minutes. My quads were on fire, however i found my toes hit the next step only allowing me to walk on the ball of my feet.

 

I took a few minutes to catch my breath, and go to the Stair Master. This machine I set at level 10 and it seemed way easier than the Climber, though I could now push through my heels to work my butt a little more. I felt I was doing not exactly right. Any advice would be helpful.

I have hit the gym 63 times this year.

Not as much as I had wanted.

Bad month illness and being lazy has kept me out of the gym a lot more than I like.

 

I have 71 workouts in this year.

 

Tomorrow I will hit the gym for workout 72.

I plan 1 hour on the bike and 45 minutes on the floor.

Then its home to do a p90x workout, with my brother.