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Old 03-15-2023, 01:29 PM   #301
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Realized it was shoulder day not leg day

Freaking awesome shoulder and cardio work out.

New 2 Rep PR for DB shoulder press with 85's which is awesome as it was just 6 months ago being pumped doing that with 70's for questionable reps.

20 mins of stairs lvl 14 to get things going

Seated DB press // high knees
DB shrugs // DB front raises // high knees
Arnold press // DB side raises // high Knees
Rope face pulls // Single arm cable side raises // high knees
Standing BB military press // high knees

74 mins /// 1100 cals /// 157 BPM

My quads and groins are still pretty sore and tender from the springs on Sunday so we shall see how they feel tomorrow for legs. Also will be doing a 4-5 min ice bath tonight so hopefully that helps as I am really wanting to make the Cardio with Sprints a weekly thing to keep things different.


Also, one of my 2023 Goals is to do a Full Murph with a vest on Mem Day so need to have those 1 mile times down as much as possible to get a good time. Only 75 more days!

Lets get itttttt!!!

Last edited by 150class; 03-15-2023 at 01:38 PM.
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Old 03-16-2023, 08:11 AM   #302
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Slept terrible due to poor coordination on a ice bath on my end....

Legs for Lunch
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Old 03-16-2023, 08:15 AM   #303
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One hour on the bike at 17 mph average and 560 ft elev. last night.
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Old 03-16-2023, 09:06 AM   #304
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I slept like a baby last night and darn sure didn't want it to end, but I got caffeined up and got in today. There was hardly anyone there when I arrived, but they showed up about 30 minutes into it. It cracks me up how most of them spend nearly their entire gym time talking. Today was chest and bicep day so I decided that I hadn't done strip sets in awhile and now I'm wishing I hadn't had that thought. Pretty sure I tore some stuff up.

Bench press/preacher curl/med ball situps (3 rounds stripping 3 plates)
Cable fly/BB curl/incline leg raise (2 rounds stripping 3 plates)
Seated wide grip chest press/arm blaster curls (2 rounds stripping 3 plates)

Back and legs tomorrow.
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Old 03-16-2023, 09:54 AM   #305
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putting in the work this morning...

I would encourage ANYONE that is struggling with their health to begin a body weight routine. As you build endurance and stamina...you will be amazed at the transformation.

Not just physically but your overall health.

Burpees
navy seals
air squats
flipper feet

just do 50 a day for a week and see how you feel!
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Old 03-16-2023, 12:29 PM   #306
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Legs were only 85-90% (those sprints really have the quads going...) but still knocked out a solid leg day.

20 mins of stairs level 14 for warm up (going to have to bump it to lvl 15 here soon)

DB Rdls // Body Squats // Landmines
BB Squats up to 300' with a DS
BB DL up to 435' (failed)
Leg raises

lots of high knees mixed in for the HR

76 mins /// 1150 cals /// 159 BPM


Back and Bi's tomorrow
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Old 03-16-2023, 03:49 PM   #307
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Chest, shoulders and triceps dome today…

Hope to get a run in later
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Old 03-17-2023, 08:09 AM   #308
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4 min ice bath at 58' first thing this morning

Back and Bi's scheduled for Lunch.

Hope everyone makes it today! Already 75 days into the new year to make changes!
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Old 03-17-2023, 08:14 AM   #309
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Rode 30 miles at 15 mph and 1,200 ft elev.
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Old 03-17-2023, 08:53 AM   #310
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Making today a rest day.
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Old 03-17-2023, 01:42 PM   #311
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Been getting our workouts in after we eat and put the baby down.

Haven’t gotten any runs in lately, but have been getting some great Peleton rides in, need to get back to running also tho
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Old 03-17-2023, 01:50 PM   #312
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Quote:
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4 min ice bath at 58' first thing this morning

Back and Bi's scheduled for Lunch.

Hope everyone makes it today! Already 75 days into the new year to make changes!
Awesome back and Bi’s workout.

Mañana is chest and tri’s I believe and hopefully the legs aren’t complete jello and can do a run and sprints on Sunday!
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Old 03-18-2023, 11:25 AM   #313
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Currently in the middle of chest and tri’s. Feel solid but I can’t get my HR up for anything.
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Old 03-18-2023, 07:31 PM   #314
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Default 2023 Workout Accountability Thread!

Rode 55 miles with 2,320 ft of elevation from Hico to Hamilton and back.


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Old 03-19-2023, 11:19 AM   #315
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Well…. Went to the rodeo yesterday and spent way too much time at the wine garden….

Needless to say I consumed entirely too much food and alcohol…. But as long as I finish today strong I should still have a solid week on the calorie track.

About to do an ice bath and then hopefully here in a hour or two it warms up 5-10 more degrees and I’ll hit the track. Legs are pretty dang sore but going to give it a whirl.
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Old 03-19-2023, 12:43 PM   #316
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Back and biceps done…
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Old 03-19-2023, 04:57 PM   #317
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Made it to the track today.

4 miles for time and maintained a 7.55 min pace and finished doing 7 miles total.
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Old 03-19-2023, 09:29 PM   #318
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Did a recovery ride tonight and ended up with 141.7 miles for the week.


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Old 03-20-2023, 08:14 AM   #319
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Got it done this morning. man, my body felt wrecked on Saturday. My wife and iI never got out of our pj's all day. Sat in the recliner and napped over and over again. Felt pretty good yesterday and got some work done around the house that I've been putting off. The dad gum mice are killing me! They've eaten the wiring in my truck twice already. They got a wire running to an injector the first time and then got an alternator wire the second time. This time they got an injector wire and no telling what else. Wipers don't work, washer water won't spray, heater turns on but doesn't blow (which really sucked on the 25 minute drive into town for gym today). I guess I'll have to start trapping them or get a barn cat. The dogs will love that! Rant over!

Chest and biceps today. 3 sets hitting 10-12 reps.

Incline bench on smith machine/BB curl/incline situp
Bench press inverse grip on smith machine/preacher curl/incline leg raise
Bench press/hammer curl bar/ab roller
DB fly/overhead cable curl

Back and legs tomorrow.
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Old 03-21-2023, 08:42 AM   #320
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Well, I hit the snooze this morning after my wife decided she didn't want to get up. Then, all of a sudden she changed her mind and it was a calf scramble to get outta the house. We made it though! Back and legs supersets 3x10-12 with ab work as well.

Bells of steel squat/landmines/med ball situp
Wide grip row/seated leg curl/incline leg raise
Lat pull down supinated grip/leg extension/ab roller
Lat pulldown neutral grip/sled leg press/cable rotations
Hanging leg raise

Chest and triceps tomorrow.
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Old 03-21-2023, 08:43 AM   #321
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Another terrible nights sleep... I am on a god awful 3-4 weeks stretch with this crap...

Did a cold plunge this morning for 4 mins.

Shoulder and core at lunch.
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Old 03-21-2023, 10:30 AM   #322
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Rode 20 miles at 20 mph last night on the trainer using Zwift.
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Old 03-21-2023, 02:41 PM   #323
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Got in a good workout during lunch today. I am in Phase 3 of MAPS Anabolic. This last phase is higher reps and less rest so I broke a good sweat. I am currently down 27lbs from when I started dabbling with the weights in mid-December. I am getting a lot stronger too.

Eating and drinking is still a struggle. I tend to stress-eat and I let loose a bit too often on the golf course with the booze. I am still making good progress though, so I won't beat myself up too terribly bad.
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Old 03-21-2023, 06:33 PM   #324
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Chest, shoulders and triceps done; it was supposed to be a leg and core day but I decide to skip leg day after a miserable weekend with an allergic reaction that the meds are finally getting under control
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Old 03-21-2023, 06:49 PM   #325
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Today was insane and very busy at work but snuck in a 35 mins shoulder session at work and kept the HR average above 160 so worth the trip.

Legs tomorrow…….
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Old 03-22-2023, 05:57 AM   #326
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Knocked out an ice bath about 45 mins ago.

Legs start in 15-30mins at zee gym
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Old 03-22-2023, 08:30 AM   #327
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Quote:
Originally Posted by 150class View Post
Knocked out an ice bath about 45 mins ago.

Legs start in 15-30mins at zee gym
Ice bath 90 mins before the gym was a stupid idea, especially paired with absolutely no sleep. 0 energy and 0 motivation and I wasn't going to waste that poor attitude on a potential leg day.... Did cardio instead for 45 mins. I wanted absolutely nothing to do with being there today and almost left 2-3 times in the middle of it but grinding out days like today is what makes the difference in where I am and where I want to be!

I am struggling mixing in these ice baths at the proper time. Ideally I would do it at 5-530am and then workout at lunch but that's impossible with work days like today and Wednesday so still trying to make a consistent schedule that works.
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Old 03-22-2023, 08:39 AM   #328
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^^^ besides the scheduling obstacles what are you seeing as far as affects from the ice baths??

Congrats on sticking with the work out on a day where there is no energy/desire to hit it.
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Old 03-22-2023, 08:51 AM   #329
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I was sleeping so darn hard this morning! I sure didn't want to get up, but I'm glad I did. I got chest and triceps done with some ab work as well. I threw in some extended rep ranges near the end and that really kicked my arse.

Bench press/weighted dips/ab roller
Incline bench press/skull crushers/med ball situp
DB chest press/overhead rope extension (20 reps, then 15, 12)
Cable pushdown supinated grip/cable fly (20 reps, then 15, 12)

Back and legs tomorrow.
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Old 03-22-2023, 09:52 AM   #330
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^^^ besides the scheduling obstacles what are you seeing as far as affects from the ice baths??

Congrats on sticking with the work out on a day where there is no energy/desire to hit it.
If done first in the morning and holding off on a workout until lunch I feel a small burst of energy and more focus. Nothing crazy different as of yet though. No effect of sleep so far.

Appreciate the words of encouragement.
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Old 03-22-2023, 10:37 AM   #331
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Only 17 miles last night on the bike and tonight will be a short ride in miles but should have a lot of elevation to really burn up my legs.
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Old 03-22-2023, 05:33 PM   #332
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Legs and core done; did some dead lifts at the end as well.
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Old 03-23-2023, 06:26 AM   #333
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Just wrapped up 3.5 mins at 42 degrees

Legs to be done at lunch
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Old 03-23-2023, 08:46 AM   #334
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Hit it hard this morning for legs and back. Supersets 3X10-12

Bells of steel squat/bent over BB row pronated grip/ab roller
Lat pull down supinated grip/seated leg curl/incline leg raise
Low row neutral grip/leg extension/incline situp
Straight arm cable pull down/hip abduction/windmills

I'm hitting chest and bi's tomorrow.
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Old 03-23-2023, 05:27 PM   #335
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Back and biceps done…
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Old 03-24-2023, 08:57 AM   #336
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I was running a little late this morning, but still got chest and biceps done. I started out 4X12 on bench press and preacher curl, but cut it back to 3X12-15 after that as I was afraid I wasn't going to have enough time to get it all in. It worked out in the end.

Bench press/preacher curl/incline sit up
Incline DB chest press/hammer curl bar over preacher bench/incline leg raise
Cable fly/Arm blaster curl/med ball sit up
Seated chest press/overhead cable curl/windshield washers

I'm ready for a rest day and some golf. Have a great weekend!
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Old 03-24-2023, 10:00 AM   #337
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Hit the snooze at least 5 times, slept absolutely terrible and no desire or energy to go this morning….. Made it happen anyways and knocked out back and Bi’s! Took about half the workout to get warmed up and get in the zone but ended up being a solid one!

4 super sets with a nice EZ bar curl // barbell forearm curl finisher

Rest day tomorrow and hopefully cardio Sunday


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Old 03-24-2023, 10:18 AM   #338
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fridays for me sux

45min madabolic this morning at 6:30

this evening it ride, life, shoot

7 mile bike ride <30 min
then 12x10 225lb squats with a 50 yard shot in between sets

Last edited by Texans42; 03-24-2023 at 10:20 AM.
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Old 03-27-2023, 08:08 AM   #339
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Let’s get it!
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Old 03-27-2023, 08:55 AM   #340
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Rode 45 miles of gravel on Sat., Walnut Springs to Eulogy to Morgan to Meridian back to Walnut Springs. Ran into two Great Pyrenees in Morgan that almost got me, they can run 22 but not 25 thank God. From Meridian back the Walnut springs the wind was a killer and really slowed me down but got some good base miles in. And yesterday I rode 20 on the trainer for a recovery ride.

Things I do for Elk!!
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Old 03-27-2023, 01:38 PM   #341
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Horrible night of sleep. I made today a rest day. I'll hit it tomorrow.
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Old 03-27-2023, 07:05 PM   #342
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Back and arms done earlier…

Legs and core mañana…
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Old 03-28-2023, 08:48 AM   #343
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Chest and biceps today. Higher rep ranges still cranking out 12-15 reps each set. Ab work thrown in for good measure as well.

Bench press/preacher curl/med ball situps
Incline DB press/BB curl/incline leg raise
Incline bench press/Spider curl/incline situp
DB fly/overhead cable curl/windshield wipers

Back and legs tomorrow.
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Old 03-28-2023, 08:58 AM   #344
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20 miles at 17.7 mph last night on the trainer.
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Old 03-28-2023, 09:15 AM   #345
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4 min ice bath at 45 degrees this morning and back and Bi’s scheduled for lunch
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Old 03-28-2023, 12:17 PM   #346
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Got a 30 minute run in last night (awful pace, but its been a while since I ran) then knocked out chest, going to get a peleton ride in and leg day this evening
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Old 03-28-2023, 01:12 PM   #347
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Back and Bi’s done!

Wrapping up with a 10 min sauna session!
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Old 03-28-2023, 04:54 PM   #348
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Legs and core done…
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Old 03-28-2023, 09:42 PM   #349
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15 miles at 20 mph tonight then a 5 mile cool down ride.


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Old 03-29-2023, 08:35 AM   #350
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Back and legs done today. 4X10-12 keeping the weight on the heavy side.

Bells of steel squat/bent over BB row/ab roller
Seated leg curl/lat pulldown neutral grip/med ball sit up
Lat pull down supinated grip/leg extension
sled leg press/calf raise/straight arm rope pulldown/windshield wipers

Chest and triceps are the choice of pain for the day.
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