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Post by fatty on Apr 9, 2019 22:15:00 GMT -5
Tuesday 4/9/19
Warm-up:
One-leg lunges: 20 reps per leg Squats: 15 reps Side-to-side jumps: 30 seconds Front-to-back jumps: 30 seconds
Workout:
Circuit 1 (1 minute rest after both sets):
Barbell Back Squat: sets of 20, 15, 12, 10, 5, 8, and 16 reps - 65lbs (need to increase weight) Triceps Extension: sets of 20, 15, 12, 10, 5, 8, and 16 reps - 30lbs (need to increase weight)
Circuit 2 (1 minute rest after both sets sets):
Leg Curl: 4 sets of 12-15 reps - 50lbs, 12 reps (increase to 15 reps next time) One-Arm Dumbbell Lying Triceps Extension: 4 sets of 10-12 reps each arm - 20lbs, 12 reps (need to increase to 25lbs)
Circuit 3 (1 minute rest after both sets sets):
Dumbbell/Kettlebell Goblet Squat: 4 sets of 10 reps - 25lbs (increase to 30lbs) Two-Arm, One-Dumbbell Overhead Triceps Extension: 4 sets of 15 reps each arm - 30lbs, 15 reps
Time: 44:08
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Post by fatty on Apr 10, 2019 7:54:39 GMT -5
Wednesday 4/10/19
Warm-up:
One-leg lunges: 20 reps per leg Squats: 15 reps Side-to-side jumps: 30 seconds Front-to-back jumps: 30 seconds
Workout:
Circuit 1 (1 minute rest after both sets):
Seated Dumbbell Overhead Press: sets of 20, 15, 12, 10, 5, 8, and 16 reps - 20lb Dumbbells Seated Dumbbell Two-Arm Curl: sets of 20, 15, 12, 10, 5, 8, and 16 reps - 20lb Dumbbells
Circuit 2 (1 minute rest after both sets sets):
Plate Front Raise: 4 sets of 12-15 reps - 25lbs, 12 reps Standing Barbell Curl: 4 sets of 10-12 reps each arm - 20lbs Dumbbells, 10 reps
Circuit 3 (1 minute rest after both sets sets):
Dumbbell Lateral Raise: 4 sets of 12 reps - 10lbs Dumbbell Hammer Curl: 4 sets of 12 - 15lbs Dumbbells
Time: 39:47
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Post by oldskoolboarder on Apr 10, 2019 11:04:21 GMT -5
The thread is alive!! Love it.
Still CrossFitting 3x a week, plus 2 cardio sessions a week (30:00 of airdyne/assault bike or 5K row on Concept 2). Intensity/speed down as I battle lingering, minor injuries but I still keep moving.
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Post by reaper on Apr 12, 2019 7:49:36 GMT -5
Nice!
I’ve recently been inspired by Jocko Willink to “get after it” every morning. I typically wake up between 5 and 5:30am. I get ready and head to the Y where I either do weights, a spin class or some cardio machine for about 30-60 minutes. Now that the weather is breaking, I am starting to incorporate running back into the routine on some trails near home/work. I feel great and am very happy with my overall physique for being a 42 year old man.
I recently had a shoulder injury and tried something new to resolve it: dry needling. The therapist I saw inserted needles deep into the muscle tissue and then ran electric current into those needles to force the muscles into a contraction and relaxation cycle. Sounds bus but I was at the point asking a doc to have surgery and also not using my shoulder for anything. Now I am about 80% back, lifting weights and mostly pain free. The routine also involved stretching and strengthening traditional physical therapy as well.
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Post by fatty on Apr 13, 2019 9:26:45 GMT -5
It's great to see you guys still at it, knowing two other people around my age who are still 'getting after it' and doing great inspires and motivates me to push harder. Someday I will have a concept 2. But for now I am trying to stay consistent with my workouts and eat better, it was hard this week being out of town for work and trying to fit in the workout after a long day. Really need to do what reaper is doing and get it in early in the morning.
Funny thing you mention Jocko Willink, reaper. I am actually listening to the audio book of "Extreme Ownership: How U.S. Navy SEALs Lead and Win" by Jocko Willink and Leaf Babin on my commute to work and I'm about half-way through. Great book, I have it from the library but will probably buy it. AND...on the plane ride home yesterday I read "Discipline Equals Freedom: Field Manual" by Jocko Willink. Finished Part 1 and getting ready to start the second half. Part 1 was short sound bites (a page or two) on his thoughts on various topics such as stress, motivation, fear, sugarcoated lies (my struggle), etc. I will be purchasing this as well. Found it funny that you were being inspired by the same person and same time as myself.
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Post by fatty on Apr 13, 2019 9:47:59 GMT -5
Thurday 4/11/19Warm-up: One-leg lunges: 20 reps per leg Squats: 15 reps Side-to-side jumps: 30 seconds Front-to-back jumps: 30 seconds Workout: Circuit 1 (1 minute rest after both sets): Dumbbell Flye (substituted cable machine flye at hotel gym): 4 sets of 15, 12, 10, 10 and 10 reps - 20lbTwo-Arm Bent-Over Dumbbell Row with Neutral Grip (substituted one arm cable machine row): 4 sets of 15, 12, 10, 10, and 10 reps - 60lbCircuit 2 (1 minute rest after both sets sets): Close-Grip Barbell Bench Press (subbed decline diamond push-ups): 4 sets of 10-12 reps - 12 repsLat Pull-Down with Narrow Supinated Grip: 4 sets of 10-12 reps - 120lbs, 12 repsCircuit 3 (1 minute rest after both sets sets):
Bar Dip (subbed chair dips): 4 sets of AMRAP - 15Low Row with Narrow Supinated Grip: 4 sets of 10-12 reps - 160lbsTime: ~45 Friday 4/12/19I'll admit it, I was too lazy when I got back from my flight that night and did not do weights but did a light 1-mile jog around the neighborhood at around 11 minutes. Saturday 4/13/19Back home!! Because of how sluggish I felt with yesterday's jog I went to the high school track to see what I can do right now for an actual mile run time. 1-mile run: 9:08, then alternated walking and running every lap (400m) for another 2 miles Warm-up: One-leg lunges: 20 reps per leg Squats: 15 reps Side-to-side jumps: 30 seconds Front-to-back jumps: 30 seconds Workout: Circuit 1 (1 minute rest after both sets): Reverse Lunge: sets of 15, 12, 10, 10 and 10 reps - 25lb dumbbells each armStraight-Bar Triceps Extension: sets of 15, 12, 10, 10, and 10 reps - 60lbCircuit 2 (1 minute rest after both sets sets): Leg Extension: 4 sets of 10-12 reps - 60lbs, 12 repsFrench Press: 4 sets of 10-12 reps 68lbs, 12 repsCircuit 3 (1 minute rest after both sets sets): Barbell Front Squat: 4 sets of 10 reps - 68lbsRope Triceps Extension in Front of Body: 4 sets of 15 reps - 40lbsTime: 44:34
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Post by reaper on Apr 13, 2019 16:06:15 GMT -5
It's great to see you guys still at it, knowing two other people around my age who are still 'getting after it' and doing great inspires and motivates me to push harder. Someday I will have a concept 2. But for now I am trying to stay consistent with my workouts and eat better, it was hard this week being out of town for work and trying to fit in the workout after a long day. Really need to do what reaper is doing and get it in early in the morning. Funny thing you mention Jocko Willink, reaper. I am actually listening to the audio book of "Extreme Ownership: How U.S. Navy SEALs Lead and Win" by Jocko Willink and Leaf Babin on my commute to work and I'm about half-way through. Great book, I have it from the library but will probably buy it. AND...on the plane ride home yesterday I read "Discipline Equals Freedom: Field Manual" by Jocko Willink. Finished Part 1 and getting ready to start the second half. Part 1 was short sound bites (a page or two) on his thoughts on various topics such as stress, motivation, fear, sugarcoated lies (my struggle), etc. I will be purchasing this as well. Found it funny that you were being inspired by the same person and same time as myself. Hilarious! I own both of those books as well. I read the field manual once and am going through it again. It’s a great desktop book for work. I like to read one section before starting the day. I have just received Extreme Ownership recently and I am reading it now as well. I have a shirt and listen to his podcasts too. I’m about 40 in. He’s a driven guy. Through disciple I have set myself up for great health and a great head start at Microsoft! Going well so far.
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Post by oldskoolboarder on Apr 14, 2019 20:05:08 GMT -5
Haven't tried dry needling but I'm all for whatever works, even if I may not believe it at first. We have a set of compression boots called Air Relax that helps w/ recovery, esp on heavy squat day. Runners use the $$ version called Normatec, but Air Relax is about 1/4 the cost. You can google/youtube it, it's akin to getting a massage. I wear them watching Tivo, so it's becomes part of my daily routine.
I also do ROMWOD a few times a week. It's a CrossFit sponsor but their yoga is pretty approachable, which I tend to hate, esp Bikram. There's daily online videos and you can do a long/short version. It's also an app you can play on your app or cast to a Chromecast. Great for travel. If you're looking for a daily mobility option, I HIGHLY recommend it, worth the free trial. Also helps me with mindfulness since it kinda enforces a quiet time. Sometimes I'll do it w/ the wife as well. Pretty relaxing and I find that it helps w/ recovery.
If I get some overuse injury, I also have a Compex which I got pretty cheap on sale. It's an electronic stim and it looks/feels weird using it but it's done wonders to ease up my back as I've been dealing with an L5 injury. Also another machine I can use while watching Tivo. I don't do any of the strength components, I think it's BS, my use is strictly recovery.
I'm also a convert to CBD lotion. I use one w/ menthol and it's like a supercharged Icy Hot. Not THC so it's legal almost every where.
My back was pretty wrecked so I was open to anything, as long as I wasn't just popping ibuprofen, which destroys your digestive system after prolonged use. A family friend and EXCELLENT chef made me some edible cookies. Took 1/4 of one and let me tell you, my back felt GREAT and I slept well. Unfortunately, I had to pause that temporarily while I start the new job. I haven't been asked to take a drug test, yet. Waiting a few weeks before I got back to that protocol. Granted, I have to be careful that there's not a lot of my required attention afterwards.
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Post by fatty on Apr 21, 2019 22:21:24 GMT -5
Been a busy week but the great thing is that my daughter decided to work out with me this week (started on Tuesday) and she is going to try and be more consistent with me. She wanted to get away from the weights, so I changed the workouts with her and will modify throughout. We are also pulling a reaper and waking up at 5:30am to do them.
Monday 4/15/19
Warm-up:
One-leg lunges: 20 reps per leg Squats: 15 reps Push-ups: 15 reps Side-to-side jumps: 30 seconds Front-to-back jumps: 30 seconds
Workout:
Circuit 1 (50 seconds rest after both sets):
Dumbbell Bench Press: sets of 20, 15, 12, 10, 5, 8, and 16 reps - 30lbs Lat Pull-Down with Wide Pronated Grip: sets of 20, 15, 12, 10, 5, 8, and 16 reps - 80lbs
Circuit 2 (50 seconds rest after both sets sets):
Dumbbell Incline Press: 4 sets of 12-15 reps - 30lbs, 15 reps One-Arm Dumbbell Row with Neutral Grip: 4 sets of 10-12 reps each arm - 40lbs, 12 reps
Circuit 3 (50 seconds rest after both sets sets):
Dumbbell Incline Flyes: 4 sets of 10 reps - 25lbs Low Row with Neutral Grip: 4 sets of 10-12 reps each arm - 80lbs, 12 reps
Time: 42:22
Tuesday 4/16/19
LES MILLS COMBAT 30: Kick Start
30 minutes
Wednesday 4/17/19
Jillian Michaels Ripped in 30 Workout 1
30 minutes
Thursday 4/18/19
LES MILLS COMBAT: POWER HIIT 1
30 minutes
Friday 4/19/19
P90X Yoga X (first 30 minutes)
Saturday 4/20/19
Basketball with friend
Sunday 4/21/19 Rest
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Post by oldskoolboarder on Apr 22, 2019 20:55:02 GMT -5
Love it. Accountability!
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