A few months back, between rounds on the cobra bag, I ran in place. Five rounds, five minutes. I am not in horrific condition for my age, but I was sore as 
. It was something different, I do not jog ever, and I paid. I hope your joints etc. feel better. F
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Thanks, yes I am just not used to it, I have to get acclimated again. I used to run and walk a lot and so mentally and cardio-wise I’m still ready but not for the impact.
7/9/24
Walked with bouts of running, side shuffling, and running backwards, but kicks, high knees, etc. 40min, 2.6 miles.
7/10/24
Warm up:
Jumping jacks x25
KB swings x25
Mountain climbers/squats/Cossack squats x10
X3
Box jumps:
36"x5
42"x1, 36"x4
Deadlift:
245x5
285x5
315x6
SOHP:
105x5
125x5
140x4
A. Bicep preacher curl machine:
100x8x3
100x6
B1. Abdominal crunch machine:
140x8x2
(Someone jumped on the machine when I went back to curls)
B2. Hanging leg raises:
BWx15x2
Tricep rope pushdowns:
50x10x2
50x8
50x7
3 Likes
7/11/14
40 min incline treadmill walk
7/12/14
10.8 mile hike, 2083ft elevation change
2634cal 5hr 3min
2 Likes
7/13/24
Warm up:
Jumping jacks x25
KB swings x25
Mt climbers/squats/Cossack squats x10
X3
Box jumps:
36"x5x2
Bench:
175x6x3
SSB squat:
185x9x3
DB rows:
95x8x3
Chest supported row machine kelso shrugs:
205x8
DB incline bench:
65x10x2
65x8
Lying hamstring curl, single leg:
50x8 x3
2 Likes
7/15/24
Warm up:
Jumping jacks x25
KB swings x25
Mt climbers/squats/Cossack squats x10
X3
Box jumps:
36"x5x2
Squat:
245x1
225x5x3
Incline BB bench:
135x8x2
135x11
A. Chin ups:
BWx8
+20x8x3 wide grip
B. Dips:
BWx8
+20x8x3
45° back raises:
130x8
130x10
1 Like
7/17/24
Warm up:
Jumping jacks x25
KB swings x25
Mt climbers/squats/Cossack squats x10
X3
Overhead med ball throw:
20x5x2
Deadlift:
265x5
300x3
335x5
SOHP:
120x5
135x3
145x3
Preacher curl machine:
105x8x3
Tricep rope pushdowns:
55x10
50x10
50x8
Abdominal crunch machine:
145x8x2
140x8
2 Likes
7/18/24
1hr walking with intervals of running 4.1miles
2 Likes
7/19/24
Warm up:
Jumping jacks x25
2 count burpees x10
Pull ups x5
X3
Med ball slams and throws:
20x6x2
Bench:
180x5x2
180x6
SSB squat:
185x8x2
185x9
DB rows:
95x8x2
95x9
DB incline bench:
70s x9
Had to run a bunch of errands and got to the gym late
2 Likes
7/20
Kayaked 7 miles through the pine barrens, winding stream, took about 5.5 hours.
7/21
Walked 1.25 mile, ran back 1.25 mile, about 28min.
2 Likes
7/22
Warm up:
Jumping jacks x25
KB swings x25
Mt climbers/squats/cossack squats x10
X3
Box jumps:
36"x5
42"x1
36"x4
Squat:
230x4x3
Pull ups:
Wide overhand grip
BWx8
+20x8x2
+20x9
Incline BB bench:
145x7x3
45° Back raises:
130x8x2
130x10
Dips:
BWx8
+20x8x2
+20x9
I didn’t feel well today and didn’t sleep well last night but I dragged my ass in there and ended up having a good workout. I got noise cancelling headphones last week and it’s making a huge positive difference in my enjoyment and focus.
2 Likes
7/23/24
Power is out at work so I went to a nearby park and walked a few miles on the trails, about 50min.
1 Like
7/24/24
Warm up:
Jumping jacks x25
KB swings x25
Forward lunges/cossack squats/Mt climbers x10
X3
Box jumps:
36"x5x2
Deadlift:
325x1
265x5x3
SOHP:
115x5x2
95x5
Bicep preacher curl machine:
105x8x2
105x9
Tricep rope pushdowns:
55x10x2
55x8
Abdominal crunch machine:
145x8x3
3 Likes
7/25/24
Walked to the bank
2miles there, 2 miles back 1hr 6min
1 Like
7/26/24
Warm up:
KB swings x25
Band pullaparts x10
Push ups x10
X3
Overhead med ball throws:
20x5x2
Bench:
205x1
185x4x3
SSB squat:
190x7x3
DB rows:
95x8x2
95x9
Lying hamstring curls, single leg:
55x8x3
DB incline bench:
70x8
Really not feeling strong the last 2 workouts, maybe need to up the calories a bit. I’ll weigh myself in the morning.
2 Likes
BW this morning 168.0. I think if I’m going to add in more cardio I will have to add in some more calories.
I saw a YouTube short about hanging, just hanging from a pull up bar by your hands, supposedly to improve shoulder mechanics and structure. I don’t really have issues with shoulder pain but I do have issues with my shoulders when trying to do toes to bar hanging leg raises, so I decided to try it. The recommendation was 90s daily, and to treat it like brushing your teeth. I tried it in the gym on the parallel pull up handles, and I tried it hanging from the stairwell at home today. It was harder than I thought, I can’t make it past about 65 seconds. I think it will improve my grip which is always lacking on deadlift and dumbbell rows, and it will provide some spinal traction, so seems like something worth trying since it takes so little time.
1 Like
7/29/24
Warm up:
Jumping jacks x25
KB swings x25
Mt climbers/KB goblet squats x10
X3
Box jumps:
36"x5x2
Squat:
255x1
215x7x2
Incline BB bench:
155x5x3
Chin ups: wide overhand grip
BWx8
+30x8
+30x5
45° Back raises:
140x8x2
Preacher curl machine:
110x6
Tricep rope pushdowns:
60x8
Standing calf raise machine:
250x10
Walked around for 4 hours at the county fair on Saturday and spent 3 hours at the pool yesterday. Feeling pretty tight today for whatever reason. I’ve been doing the hangs every morning so far
3 Likes
7/30/24
Walked with bouts of running 1.25mi , ran back continuously 1.25 mi. 30:22
1 Like
7/31/24
Warm up:
Mountain climbers x20
KB swings x25
Cossack squats/squats
X3
push ups x10
Pull ups x5
Overhead med ball throw
20x5
Box jump:
36"x5
Deadlift:
230x5
265x5
300x10
SOHP:
105x5
120x5
135x5
Chest supported machine, kelso shrug:
210x9
DB curls, alternating:
40x6
Tricep Dip Machine:
190x8
Leg extension:
190x6 (older machine)
Standing calf raise:
255x8
3 Likes
8/1/24
66min walking outside 4.1miles
2 Likes
8/2/24
Warm up:
5min on elliptical
Bench:
170x7x3
SSB squat:
185x8x2
DB row:
95x8x2
95x10
Seated leg curl:
170x8
Preacher curl machine:
110x8
Tricep rope pushdowns:
65x7
Standing calf raise:
260x8
Lateral delt machine:
90x8
I heard a claim that you can grow from 1 good set 3 times a week, so I’m testing it with the assistance lifts. Also I did only 2 sets (after warmups) of squats today, my knees, glutes and back are still sore from Monday and Wednesday, I did more deadlift reps than I intended to.
3 Likes