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Time to get Fit thread

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I'm a side sleeper and I don't have issues sleeping at night on my shoulder days. Albeit I might be a bit sorer, but its not painful or anything.
 
GYM
Thursday - July 22

10-Min Shoot Hoops
5x30 - BB Military Press
5x10 - Cable Rear Delt Flye
5x10 - Cable Lateral Raise
4x10 - DB Shldr Press
4x10 - BB Wrist Curl
4x200 Feet - Farmer Carry w/Plate
4x8 - OH Shldr 360 & Steering Wheel Combo
5x10 - Kettleball Snatch
3x10 - Bar Dip
5x10 - Cable Incline Rear Delt Flye
3x10 - Calf Raise
3x10 - Leg Press
4x10 - Leg Ext

FOOD

• Bagel & Cream Cheese
• Banana
• 2 Oranges
• PB & Honey & 2 Slices Ezekiel
• Skinless Chicken
• Nigiri
• Pre Workout
• Post Workout

MACROS

Hmm...
 
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GYM
Friday ~ July 23

15-Min Shoot Hoops
5x10 - Cable Tri Ext
5x10 - Cable Row
5x10 - DB Reverse Curl
5x10 - DB Curl

FOOD

• 3 Eggs, 2 Bacon & 2 Slices Gluten Free Bread
• Bang Pro Drink (Cal 130 - Pro 20)
• Pre Workout (Iced Coffee)
• Post Workout
• 2 Tacos, Chips & 1/2 Tecate
• Grapefruit, Nectarine, Apricot & Cashews

MACROS

Friday, hence, don’t care :twofinger
 
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Interesting pre-workout trick I stumbled on that's worked great the last 3 workouts: chocolate covered espresso beans. A small handful...and preworkout drink (as usual).
 
Holeshot said:
Interesting pre-workout trick I stumbled on that's worked great the last 3 workouts: chocolate covered espresso beans. A small handful...and preworkout drink (as usual).
Click to expand...

Thanks for sharing!

I also get jacked up on a pack of M&M’s but only resort to them when drowsy when driving late at night (cutting back on sugar).

Last week I tried a Peet’s cold brew with a quad shot. I think they spiked it with elephant tranquilizer bc right after I wanted to nap LOL
 
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GYM
SAT - JULY 24

I didn’t feel like thinking so I did 1 set of 10 from one piece of equipment to the next.

15-Min Run & Dribble in Gym BB Court
1x10 - Cable Tri Ext
1x10 - Cable Face Pull
1x10 - Lat Pull
1x10 - Straight Arm Pull Down
1x10 - Seated Cable Row
1x10 - DB Lateral Raise
1x10 - Curling Bar
1x10 - OH 360 w/Plate
1x10 - Hip Bridge
1x10 - Hanging Leg Raise
1x10 - Pull Up (can’t believe I did 21 pre-Rona)
1x20 - Lunge
1x10 - Cable X Over
1x10 - Cable Decline X Over
1x10 - Cable Incline X Over
1x20 - Cable Upright
1x10 - BB Wrist Curl
1x20 - BB Mil Press
1x10 - Bar Dip
1x10 - Calf Raise
1x5 - One-Leg Calf Raise (right leg)
1x10 - Leg Ext
1x5 - One-Leg Leg Ext (right leg)
1x10 - Leg Press
1x5 - One-Leg Leg Press (right leg)
1x30 - Jumping Jacks
1x10 - OH Tri Ext w/Plate
1x10 - Machine Chest Press
1x60 Seconds - Rope Machine
1x20 - DB Standing Cross Over
1x10 - Ab Machine
1x10 - DB Upright Row

FOOD

• 3 Eggs, 2 Bacon, 2 Slices Gluten Free Udi
• Donut
• Pre Workout
• Post Workout
• Chicken, Rice, Salad & Coke
• Grapefruit, Nectarine, 2 Apricots & 3 Dates

MACROS

Could be worse.
 
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lizard said:
GYM
SAT - JULY 24



• 3 Eggs, 2 Bacon, 2 Slices Gluten Free Udi
• Donut
• Pre Workout
• Post Workout
• Chicken, Rice, Salad & Coke
• Grapefruit, Nectarine, 2 Apricots & 3 Dates

MACROS

Could be worse.
Click to expand...

I like your posts cuz I can look at the foods and think: "Yum, that sounds good!" Except for the gluten free part.
 
afm199 said:
I like your posts cuz I can look at the foods and think: "Yum, that sounds good!" Except for the gluten free part.
Click to expand...

Gluten free is not bad. Two slices:

Cal 150
Pro 6
Carburetors 25
My Ex 4.5
Sugar 2

The texture is a little different but give it a shot!
 
first time on a road bike in quite some time.

80m
4800ft elevation
18.0mph average

shelled, but i got through it.
 
GYM
Domingo - 25 Julio

15-Min Shoot Hoops
1x10 - Ab Roll Out (10 was painful; thanks Covid!)
1x20 - Superman Plank Thing
1x20 - Kettleball Snatch
3x20 - Cable Crunch
2x20 Seconds - Hang at Top of Pull Up
1x20 - Cybex Abdominal
2x20 - Calf Raise
2x10 - Left Leg Calf Raise
10-Min Stationary Bike
10-Min Treadmill

FOOD

• Ham, Cheese, Bacon, Egg & Croissant
• Pre Workout
• Post Workout
• Turkey Meatball, Sausage, Grilled Veggies & Rice*
• Cherries
• Pro Shake

*Whole Paycheck, Walnut Creek, has brought back their pay by the pound, self-serve hot food. Hope I don’t catch the ‘Rona.

MACROS

TBD
 
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GYM
Monday - July 26

10-Min Run Laps & Dribble on Gym BB Court
6x10 - BB mil Press
6x10 - Bodyweight Squat
3x10 - Lateral Raise w/10-LB Plate
5x200 Feet - Farmer Carry
5x10 - Cable Lateral Raise
1x10 - DB Lateral Raise
5x10 - Cable Rear Delt
5x10 - DB Shldr Press

FOOD

• Bagel & Cream Cheese
• Cherries
• Chicken, Rice & Grilled Veggies
• Pre Workout
• Greek Salad, Skinless Chicken, Tofu
• Chocolate
• Pro Shake

MACROS

tbd
 
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GYM
Wed - July 28

15-Min Shoot Hoops & Run Court
5x10 - Cable X Over
5x10 - Cable Incline X Over
5x10 - Cable Decline X Over
2x10 - Cable Bar Dip
1x8 - DB Standing X Over
6x10 - Bench Press
3x10 - Dip
Shoulder Stretching
10-Min Shoot Hoops Part Deux

FOOD

• 1/2 Bagel & Cream Cheese
• 2 Tacos
• Pre Workout
• Post Workout
• Pulled Pork, Rice & Grilled Veg

MACROS

Carby?
 
Best day since my wreck.
 

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Dan, you ever feel any symptoms of overtraining? Your schedule is extreme (for me).
 
Holeshot said:
Dan, you ever feel any symptoms of overtraining? Your schedule is extreme (for me).
Click to expand...

I’m feeling pretty good. I use light weight, reasonable number of sets and reps. I really don’t do forced reps. When I post, say, 1x30 mil press or bench press, I am just using the bar - working on form and technique.

As an old man, I don’t have the strength I had as a green horn (prison lingo) nor do I want to be that strong because I don’t want lingering injuries, tendonitis, etc. I’d like to stay healthy in my 90s.

I don’t get a lot of lactic acid build up because I don’t work hard (heavy and forced reps) plus the post workout helps with soreness.

Hope this helps!

PS - I really need to clean up my diet and increase protein.
 
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lizard said:
I’m feeling pretty good. I use light weight, reasonable number of sets and reps. I really don’t do forced reps. When I post, say, 1x30 mil press or bench press, I am just using the bar - working on form and technique.

As an old man, I don’t have the strength I had as a green horn (prison lingo) nor do I want to be that strong because I don’t want lingering injuries, tendonitis, etc. I’d like to stay healthy in my 90s.

I don’t get a lot of lactic acid build up because I don’t work hard (heavy and forced reps) plus the post workout helps with soreness.

Hope this helps!

PS - I really need to clean up my diet and increase protein.
Click to expand...
Sounds like a reasonable approach, the tissue damage (and subsequent repair requirements) would be minimal so there wouldn't be the accumulation of damage that over-training results in. One day off a week would be sufficient to staying ahead of the curve.
 
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