Man, the amount of paperwork I’m having to fill out for this trip is absolutely unreal lol
1 Like
Work for today:
Conditioned:
52 min incline treadmill ruck. 25lbs, 10inc, 3.2 mpg
7 Likes
You track your heart rate on that? A 10 incline would definitely have mine thumping.
1 Like
Yeah, averaged at 156bpm. Kept it in the low mid 140s until the last 15 min or so, then it started to climb pretty rapidly lol
1 Like
I am wondering of you just need to put more into you accessory pressing. If you look at that workout, you had 1 hard set which you got 3 reps, then you had 5 sets of 5 at a pretty light weight. You then backed that up with only 2 dumb ell sets and dropped the flys. That all up gives you, not that much hard work for pressing.
2 Likes
I remember having to fill out paperwork with the climbing tour operator and some for the visa. The visa was pretty easy but there was indeed a lot of questions by the tour operator. I mostly remember the fun times, preparing for the climb and the climb itself!
Oh! And I remember making the payments lol! Thousands of dollars transferred to Tanzania BEFORE the trip. It was weird!
1 Like
@simo74 you know, I think you are right. Still ditching 531, but honestly I’ve been making great lower body gains before the swap so may as well keep those going, and then try something new for bench.
I think I’m going to try making strength work easy for bench. Main barbell lift, trying to keep bar speed fast, more submax style on the bench itself, because I just seem to have no ability to “grind” on bench. (Possibly tied to the torn labrum). Then start just hammering accessories. Db bench, CGBP, db press, incline bench, start doing 2-3 pressing accessory exercises for 3ish sets each on each pressing day.
In other news (summoning @QuadQueen )
I’ve fallen into a bad trap of just eating a ton of monster mash for basically every meal. Well, not every meal, but I essentially have just been cooking a ton of rice, beef, spinach, and mixed veggies and consumed my equivalent of human dog food for 3 meals a day. It’s easy, quick, and I don’t have to think about it, which has been nice with wedding planning and some work uptick. Still, Wanting to take nutrition a bit more seriously, get back to putting some effort into cooking.
Well, had the idea to try using AI to make me a meal plan, and it was honestly pretty awesome. Just say “i want to eat this many cal, this much protein, make it well rounded nutritionally, provide options” and it basically spat out 8 different options to pick from. If nothing else, seemed like a pretty epic way to provide variety. Just say “I want something different for dinner, make it fit the plan” and it will give something. (I did catch it messing up the macro count, but if you ask it to break down the macros for each meal it tends to do better.)
For example, this week I am doing:
- breakfast: 2 eggs, 1 cup egg whites, 1 cup sautéed spinach, 1/2 cup oatmeal.
- post cardio lunch: 8 oz 93/7 ground beef, 1/4 cup uncooked worth of basmati rice cooked in chicken bone broth, 1 cup mixed vegetables.
- pre lift snack: 1 cup chobani vanilla protein yogurt, 1 scoop vanilla protein powder, 2tbsp PBfit powder (side note, this is absolutely delicious)
- post lift snack: 1 banana and a scoop of whey protein
- Dinner: 6 oz 99% lean ground turkey, 130g of roasted sweet potatoes, 1tsp olive oil (prolly less because I put it on when I roast the sweet potatoes, but that’s more effort than I’m going to spend tracking), 1 cup broccoli
Comes out to a touch under 2k calories and a bit over 200g protein, which gets me into enough of a deficit I can still justify a home cooked meal on Sunday and a date night out on Saturdays which still cutting down a bit for wedding/kili.
Work for today:
45 min incline treadmill walk, 3.4 mph, 10 incline
7 Likes
You could look at using something like 3-50 for your accessory work. Hit 50 reps in 3 sets. Keeps the weighty a little lower but the doms is real.
1 Like
Dude that meal plan looks awesome and I need to try the yogurt/protein/PBfit combination!
1 Like
Work for today:
Conditioned:
46 min incline treadmill walk. 10 incline.
45 minutes 3.4 mph
1 min 4.0 mph
Notes:
- that one minute at 4.0 felt ridiculous. Had the idea of pushing hard for a few minutes at the end, and I did but… you can only walk so fast lol. The exaggerated walking stride while uphill just felt absurd, not really challenging my cardio in the way I was hoping, more of just my body going “you know you really should start jogging now.”
- @T3hPwnisher I was thinking about this during my walk today. I am cranking the pace/ incline on these a bit, some days the weight as well. Which, definitely has my heart rate racing at times. I’ve seen you mention how you are doing this for the cardio benefits, and NOT to become the best rucker, which is funny because I’m in the exact opposite boat lol. I would do other stuff for purely cardio, but my goal right now really IS just to become a rucking machine prior to this hike. As soon as that’s done, going back to some more traditional cardio routines
Side note for everyone, weddings in 2 weeks, life is crazy, how tf is essentially a big party so complicated to plan?
11 Likes