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Get Fit, Stay Fit, Feel Good - 2026

@budman : 265lb bench 4 rep? Dayem...son! That's legit.

FWIW, the (kinda) new health rangers are all using various length of fasts and steering clear of seed oils, enriched anything, 8 hour daily eating windows, Protein priority /focused on insulin spike reduction/ cortisol spike reduction etc.
 
Just got home from leg day and fuuuucccckkkkkk I am wiped out. I don't remember feeling this fatigued for a while now and wonder if I am coming down with something as I really feel like warmed over shit. I managed to eke out all the sets and reps and actually feel like I need to move up in weight for everything but god damn it was a hassle to grind it out today.
 
Sharxfan said:
Just got home from leg day and fuuuucccckkkkkk I am wiped out. I don't remember feeling this fatigued for a while now and wonder if I am coming down with something as I really feel like warmed over shit. I managed to eke out all the sets and reps and actually feel like I need to move up in weight for everything but god damn it was a hassle to grind it out today.
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I had a cough for 10 days that turned into a chest cold / sinus infection. I could feel myself coming down with something, wonder if there is a way to stop it at that point before it progresses? Something that doesn't involve ingesting anything that's not beef :laughing
 
High levels of Ascorbic acid and D3+K2. Don't forget the potassium/ magnesium....
 
I did it. My goal for the year was 1200 miles.

Gonna have to crush that now.
IMG_2215.png
 
Mike95060 said:
^ FUCK YEAH!!!
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I have a new buddy and allwe do together is pedal. he is quick. I set multiple PRs chasing him through GGP. That will help ramp up the mileage for sure.
 
130 minutes of upper body work.. hard work for an OG.
I am quite exhausted eating my turkey and avocado wrap, carrot, banana, walnuts and blue and blackberries. Oh drinking coconut water just to seal the deal.

Even my grip is tired. Those wrist curls ,reverse curls, regular curls and hammer curls to pound out the last bit were certainly effective. I could use a nap!

Also... Way to go TWT!! :thumbup
 
The coach changed yesterday’s lifting to another lift-heavier day. So I took my lifting shoes and tested my squat 1RM. Monday's sets were 3x8-10 @ 135#. Last year’s PR was maybe 145#. Goal was >150lbs.

My sets:
115# x8 (warmup)
155# x4
175# x2
185# x1
185# x1

My form went to shit for that repeat of 185# - definitely my limit.

I’m pretty stoked on the gains. Lifting normal-ish weights make me feel like a more well-rounded & more functional human being. I’m finally a novice lifter and not a newb.

Also now my 95# Bulgarian split squat makes way more sense now. 95x2=190 😅
 
@stangmx13, hard work is paying off.

When I was a gym rat and playing soccer it was so much more fun to be on the field. I could do things that weren’t possible before. Quicker to the ball, extremely hard to get knocked off a ball and my overall speed and ball control was better. And injuries didn’t happen. I wish I had been smarter about being in the gym before I blew out both ACLs.
 
Ridley said:
@stangmx13, hard work is paying off.

When I was a gym rat and playing soccer it was so much more fun to be on the field. I could do things that weren’t possible before. Quicker to the ball, extremely hard to get knocked off a ball and my overall speed and ball control was better. And injuries didn’t happen. I wish I had been smarter about being in the gym before I blew out both ACLs.
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I blew out my ACL by playing a pickup game of basketball the day after a hard leg day. That and the sticky court.
 
Tales of ACL’s. I did mine chasing a quarterback. He faked and my knee followed. Sucked. Major tear was not fixed so it set me on a path to a life long bad knee journey that led to a knee replacement at 56.

It is looking like I will live long enough to have to replace the replacement. Sucks.

Light leg day today. Just physically tired.
Quite a bit of the stepping coordination, balancing with about 3/4 of my normal legs stuff just light and 3 sets instead of 6.
 
was out all weekend in the brutal heat trying to get some stuff done before the rains. sore as shit and seriously wondering if something is wrong with me as I just feel off. Don't think its dehydration as I chug a lot of water when out in the heat and have been taking cool down breaks every 2 hours just feel way more wiped out than normal. This morning lower back was screaming so bad it took a bit to stand up straight which was weird but I did do a lot of moving retaining wall block around due to cement dudes messing it up putting in the forms for the concrete slab. Didn't hit the gym but did do some workout in the yard.
 
Sharxfan said:
was out all weekend in the brutal heat trying to get some stuff done before the rains. sore as shit and seriously wondering if something is wrong with me as I just feel off. Don't think its dehydration as I chug a lot of water when out in the heat and have been taking cool down breaks every 2 hours just feel way more wiped out than normal. This morning lower back was screaming so bad it took a bit to stand up straight which was weird but I did do a lot of moving retaining wall block around due to cement dudes messing it up putting in the forms for the concrete slab. Didn't hit the gym but did do some workout in the yard.
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Just water?

From your last post, you said you drank 200oz (6L) over 5hrs. I’ve seen sweat tests for running in the heat range from 0.5-2.5L/hr. The smaller values were small women, the larger ones were larger men. So it’s possible that you aren’t drinking enough.

I’ve also heard that it’s hard for the body to ingest >1.5L/hr (when running). Maybe it’s diff for yardwork, maybe not. If not, this suggests there’s a limit on the hours those big sweaters can work before dehydration starts. Prehydration and slowly down are the only things that can help.

And lastly, sodium. Sodium sweat rates seem to range from 200-3000mg sodium per L of sweat. Multiply that by the sweat rates and you can see how varied people are. People survive half marathons without caring about sodium intake because the run is short and the American diet has plenty of sodium. But 5hrs of work is no longer short. And doing it in the heat makes it far worse. You must have sodium in your fluids, and it may need to be A LOT. Adding some sugar will also aid absorption.

I just bought these at-home sweat test patches to see how they work. People are too varied to just assume you are in the middle of all these ranges.

Gatorade, Gx Sweat Patch, Pack of 2 https://www.amazon.com/dp/B0BNLZSRNN
www.runnersworld.com

Gatorade’s Sweat Patch Can Help Your Nutrition and Hydration Issues During Your Run

We tested this stick-on wearable that measures your sweat rate and sodium levels to see if it can help you optimize performance.
www.runnersworld.com www.runnersworld.com
 
had a birthday party at my house over the weekend and indulged in a couple of my wife's cookies, burrito, and chips. had to pull myself out of bed but got the exercises done. skipped breakfast because i wasn't hungry, but now at the office my stomach has started to wake up so coffee and patties are ready to go.
 
stangmx13 said:
Just water?

From your last post, you said you drank 200oz (6L) over 5hrs. I’ve seen sweat tests for running in the heat range from 0.5-2.5L/hr. The smaller values were small women, the larger ones were larger men. So it’s possible that you aren’t drinking enough.

I’ve also heard that it’s hard for the body to ingest >1.5L/hr (when running). Maybe it’s diff for yardwork, maybe not. If not, this suggests there’s a limit on the hours those big sweaters can work before dehydration starts. Prehydration and slowly down are the only things that can help.

And lastly, sodium. Sodium sweat rates seem to range from 200-3000mg sodium per L of sweat. Multiply that by the sweat rates and you can see how varied people are. People survive half marathons without caring about sodium intake because the run is short and the American diet has plenty of sodium. But 5hrs of work is no longer short. And doing it in the heat makes it far worse. You must have sodium in your fluids, and it may need to be A LOT. Adding some sugar will also aid absorption.

I just bought these at-home sweat test patches to see how they work. People are too varied to just assume you are in the middle of all these ranges.

Gatorade, Gx Sweat Patch, Pack of 2 https://www.amazon.com/dp/B0BNLZSRNN
www.runnersworld.com

Gatorade’s Sweat Patch Can Help Your Nutrition and Hydration Issues During Your Run

We tested this stick-on wearable that measures your sweat rate and sodium levels to see if it can help you optimize performance.
www.runnersworld.com www.runnersworld.com
Click to expand...
I usually have some sort of electrolyte mix in my water when outside. most times its one container of electrolyte mix and one straight water rinse and repeat when emptied.so its about ~60oz each refill and i sually try to keep it at least one 60oz refill an hour but depends on what I am doing. I do drink a lot when out there maybe I am not ingesting it fast enough or even enough total ounces.
 
My training this weekend kicked my butt.

Sat was a 4hr15m endurance ride. I started early and spent a bunch of time at the coast, so it wasn’t THAT hot. I drank just under 3L. That matches Garmin’s estimate for my sweat. However I definitely under ate with only 1200Cal and under sodium’ed with only 1500mg. So I wasn’t feeling fresh when I finished. However, a large Slurpee and a protein shake perked me right back up. I then ate like a pig the rest of the day.

Sun was 2-3hr of endurance with a 1hr tempo effort on the MTB. I did a 25min warmup, then hit my local try-hard MTB loop for the effort. I stupidly rolled from the house at 8:45am so it was fucking hot for the 2nd half of the effort - mid 90s in the sun. Plus that UV Index of 10 is no joke. The “tempo” was more over threshold for the climbs and tempo for everything else. I finished at home at 2hr5min. I drank 1.8L / 500Cal / 1200mg sodium. I wish I could have drank more during the effort but it’s hard to pull bottles when pushing on the MTB. I added some ice cream to my protein shake, took a nap, and ate like a pig the rest of the day.
 
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