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Old 01-02-2023, 10:21 AM   #1
150class
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Default 2023 Workout Accountability Thread!

Another year has come and gone and time to to keep pushing the train down the tracks or jump but on and kick things back into gear!

We are all trying to maintain or get better and this is a thread to help with support and motivation for any and all that want to partake.

Many members made strides last year and hoping to see more join and kick some arse! Good luck amigos!
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Old 01-02-2023, 10:51 AM   #2
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Thanks for starting this 150! The Good Lord willing I will be trying to hit it hard in ‘23. I will try to post my regularly as I go along.

I wish everyone trying to get more active and attempting to live a healthier lifestyle all the success in the world!!
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Old 01-02-2023, 12:10 PM   #3
Death from Above
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Ill jump in

Did away with all weights and treadmills/elliptical stuff.

Body weight only for 2023. If you follow IronWolf in YT you will get an idea.

100 navy seals a day
100 prison squats a day

Working towards 100 pull ups a day.

5 days a week, weekends off and Ill continue to eat what I want and how that works out lol
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Old 01-02-2023, 12:27 PM   #4
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Run a Spartan Race with me!!! No better motivation to workout than putting an event on the calendar where you'll need those gains! I'm doing 4 this year including the one in Houston (5k in March 12), Waco (5k Baylor Stadium April 1), Burnet (12k May 20), and the BEAST in Granbury (half marathon Oct 21). PM me for details. Not a gimmic. Just an invite to join my team!

www.spartan.com
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Old 01-02-2023, 06:42 PM   #5
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Im still in the same place as always. 510 185 lbs. I havent been able to stay off the operating table for the past 4 years. Im sick of it. Found out yesterday I have two significantly torn rotator cuff muscles. Im visiting with my doc next Tuesday but there is no way Im having surgery to repair them any time soon. My focus this year is going to be functional strength and endurance. Screw everything else.


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Old 01-02-2023, 08:09 PM   #6
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Knocked out back and Bi’s today! 85 mins and 1200 cals according to the Apple Watch (meh on tracking)

I’m back up to 199 which is pitiful from where I was at the end of October.

Back on the eating right train and less drinking!
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Old 01-03-2023, 07:07 AM   #7
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I tried to hit that snooze one too many times but no sirrrrrrrr

Wrapping up my stairs warm up and my legs are feeling it…..

Let’s gettttt ittttttt!!!!
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Old 01-03-2023, 07:25 AM   #8
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Im in here as well. Gotta get back on the train!


Sierracharlie out....
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Old 01-03-2023, 07:26 AM   #9
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Quote:
Originally Posted by alien77721 View Post
Run a Spartan Race with me!!! No better motivation to workout than putting an event on the calendar where you'll need those gains! I'm doing 4 this year including the one in Houston (5k in March 12), Waco (5k Baylor Stadium April 1), Burnet (12k May 20), and the BEAST in Granbury (half marathon Oct 21). PM me for details. Not a gimmic. Just an invite to join my team!

www.spartan.com

Id like to consider the March race in Houston but not sure if my knees will cooperate. Let me see how this month goes but Id be interested in that race possibly


Sierracharlie out....
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Old 01-03-2023, 07:38 AM   #10
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Got the year started, 20 minute HIIT Ride on the peleton and then a 26 minute chest workout! Let’s hope my little one sticks to this schedule!
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Old 01-03-2023, 07:41 AM   #11
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Started my training for a 155 mile bike ride in May. Rode 16 miles on Sunday and 10 miles yesterday. Will work my way up to 20 per day in the next few weeks.
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Old 01-03-2023, 08:32 AM   #12
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I'm still hitting it. 63 years old, 6'4 and 240 is what the scales said today. I'm glad the holidays are OVER! Too much food, booze and more food and booze for me this year. I finished off the year on higher rep ranges with moderate weight, and have started the new year back to my 5X5 plan. Chest and back yesterday and hit arms and legs today. The gym was full of resolutioners. They'll quit coming as soon as the DOMS sets in.

Preacher curl/cable pushdowns/prone leg curl/incline situp
BB curl/overhead rope extension/seated leg extension
Bilateral DB hammer curl/bilateral cable pulldown/hanging leg raises
Weighted dips/spider curls/front squat

Chest and back tomorrow. May throw in some shoulders as well.
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Old 01-03-2023, 08:43 AM   #13
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I'm going to jump in again this year, eventually. Hopefully I will do a better job updating the thread.

I am six weeks (today) out of rotator cuff surgery to repair 2 tears and clean up a bone spur and scar tissue on my bicep tendon. I have started therapy and recovery is going good. Hoping to be back at it in February.

Last year I was attending Camp Gladiator 5 or 6x a week, was setting about 180 pounds and about 17 percent body fat. I made the decision in August to make some changes because I wasn't getting where I wanted to be - I wanted to be leaner and build a little muscle. Changed my diet to eliminate processed foods and sugars, and started moving the weights around instead of a cardio concentration. Things were moving in the right direction until I had surgery - got down to 170 and lost almost 3 inches around the middle. And then came recovery, Thanksgiving and Christmas! Time to start over.
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Old 01-03-2023, 08:52 AM   #14
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Rough on the old body this morning...been sick for about 6 weeks and can really tell...

Going to wait and do sprints tonight...they are the best HIIT workout I have found
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Old 01-03-2023, 09:04 AM   #15
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A buddy and I are picking up lifting this year to help with weight loss. My goal is to get sub 280 and stronger so I feel more comfortable getting up in a tree.

Get after it, everyone!
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Old 01-03-2023, 06:49 PM   #16
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Chest and back done
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Old 01-03-2023, 06:53 PM   #17
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Good luck everyone!

Full body work outs for me each day. Holding right around 200 and really just wanting to maintain that weight, but drop body fat percentage by a few percent.
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Old 01-03-2023, 07:01 PM   #18
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I've been doing the keto diet for years now. Been steady 195 for the last 7 years. At 65, I figure going to the gym 3 times a week is good for me. Can't do races etc due to hip deformity.
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Old 01-03-2023, 07:03 PM   #19
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Ive been hitting the gym at the fire house pretty regular, peloton at home and just started back on Keto. Last time in Keto i lost 50#’s. Since gained back about 20 so its time to do it again.
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Old 01-04-2023, 08:15 AM   #20
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Sleep sucked last night. I woke up at 1218 AM and my mind started churning about work and other things. I didn't go back to sleep until close to 330. Alarm goes off at 0345 so I turned the alarm off.

I'll get it tomorrow.
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Old 01-04-2023, 08:38 AM   #21
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Didn't post in last years thread, but went from 230 to 170 last year. Back up to 190 from a 4 month bulk, time to start dropping the weight again. Chest, Tris, and shoulders done this morning, will get a few miles in this afternoon after work.
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Old 01-04-2023, 09:20 AM   #22
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Great to see the early involvement!

I really did not care to go this morning after a terrible nights sleep but made it in for legs this AM and feeling solid after.

Tomorrow should be cardio and core but wont be surprised if I change it to chest and tri's if feeling solid.
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Old 01-04-2023, 09:39 AM   #23
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I'm in. Training to run the Cowtown half marathon at the end of February. Had a good long run yesterday but I feel it this morning.
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Old 01-04-2023, 10:18 AM   #24
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Fizzled off the last 4 months of 2022 being busy with life and hunting. Starting 2023 off where I left off. My goal is to be in the best shape I’ve ever been in come August as I’ve got some big plans.

Started a winter challenge on the 21st of December, 500 miles by March 20. My goal is to hit 800 by then, already at 100 so far.

If time allows between hunts, I plan on running my first marathon the end of September.
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Old 01-04-2023, 10:27 AM   #25
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Today I wasn't as eager to get out of bed, but got up, did a 15 minute climb ride on the peleton and then got leg day in.
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Old 01-04-2023, 11:21 AM   #26
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I'm in too guys. Went this morning for the second time in a few weeks. Have a habitual habit of going hard for 2-4 months and then getting out of it. Tired of the cycle of fat to not as fat to back to fat and over and over. This is my year and I'm gonna stick this one out from now on. Glad to have this accountability.
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Old 01-04-2023, 03:42 PM   #27
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60 minute endurance ride on the peloton and then a 3 1/2 mile walk with the wife. Apple Watch shows just over 1800 cal burned.
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Old 01-05-2023, 01:01 AM   #28
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Shoulders, Traps and calves yesterday.

Legs and arms later today.
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Old 01-05-2023, 08:33 AM   #29
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No recollection of snoozing my alarms but didn't roll out of bed until 7am so no AM workout for me.

Will try and make a jog happen this evening and probably for the best instead of going to the gym where I would want to switch to chest and tris which is not needed. Also I can feel my body adjusting to the healthier eating from the last 4-5 days and it is not a fan of it at all lol

Good luck to everyone today!
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Old 01-05-2023, 08:40 AM   #30
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The good part about attending the fire chiefs meeting last night is they FEED GOOD! The bad part is I felt like a busted can of biscuits when I hit the gym this morning. On the flip side, I slept well and was ready to tear some stuff up!

Chest and back supersets 5X5 near one rep max heavy. Feels good!

Incline bench press/Low row/incline situp
Bench press/T-bar row
DB fly/lat pull down neutral grip
Seated wide grip chest press/low row supinated grip

Arms and legs tomorrow
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Old 01-05-2023, 10:58 AM   #31
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Started back with training Monday! Been a long time away. Looking to drop about 30lbs and just be more healthy. Main goal is to not get injured and retrain my brain that I dont have to go wide open. I ain’t competing and I ain’t comparing. Balance
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Old 01-05-2023, 11:28 AM   #32
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Got in a 3 mile jog after work yesterday. Back and biceps done this morning, going to get another run in this afternoon. On day 5 of 75 hard, not a fan of the two workouts a day but plan on keeping it going!
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Old 01-05-2023, 01:24 PM   #33
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Legs and cardio done…. I remember how much i despise leg day now….
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Old 01-05-2023, 02:14 PM   #34
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I just had a great weight training work out.

I went Squats, Rows, 30 Benchpress, and Overhead Press, all 3x8-10. I then went in to 3 isolation exercises and went with EZ Bar Curls, Front Plate Raises, and KB Swings (KB Swings are more full body, I guess), all 3x8-10.

My thought is to build full body work outs around the "big 5": Squats, Deadlifts, Rows, Bench, and OHP and add 2-4 isolation exercises at the end for various parts of my body. I was reading that squats and deadlifts aren't the greatest to do together, then also read that deadlifts for guys over 40 aren't the best idea. The information out there between reading, youtube, friends, etc. is overwhelming so who knows what to believe? The one thing I do know is that doing a non-perfect routine is 1000000x better than doing nothing while you're still searching for the perfect routine. I want to do weights 3 days a week (1-2 days off in between) and sprinkle cardio in between or alongside of these workouts.

My focus this year is to drop weight and to gain functional strength. I have zero interest in getting jacked but I do want to be generally stronger and hit the golf ball further. I am a big dude and could stand to drop 100+ pounds. It won't be easy but I have a 50lb goal for 2023. Let's see what we can do.

Any information on the weight training routine I have above would be greatly appreciated.
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Old 01-05-2023, 03:56 PM   #35
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Quote:
Originally Posted by aggie182 View Post
I just had a great weight training work out.

I went Squats, Rows, 30 Benchpress, and Overhead Press, all 3x8-10. I then went in to 3 isolation exercises and went with EZ Bar Curls, Front Plate Raises, and KB Swings (KB Swings are more full body, I guess), all 3x8-10.

My thought is to build full body work outs around the "big 5": Squats, Deadlifts, Rows, Bench, and OHP and add 2-4 isolation exercises at the end for various parts of my body. I was reading that squats and deadlifts aren't the greatest to do together, then also read that deadlifts for guys over 40 aren't the best idea. The information out there between reading, youtube, friends, etc. is overwhelming so who knows what to believe? The one thing I do know is that doing a non-perfect routine is 1000000x better than doing nothing while you're still searching for the perfect routine. I want to do weights 3 days a week (1-2 days off in between) and sprinkle cardio in between or alongside of these workouts.

My focus this year is to drop weight and to gain functional strength. I have zero interest in getting jacked but I do want to be generally stronger and hit the golf ball further. I am a big dude and could stand to drop 100+ pounds. It won't be easy but I have a 50lb goal for 2023. Let's see what we can do.

Any information on the weight training routine I have above would be greatly appreciated.

Stick to the basic proven programs like 5x5s, then progress into something like 5/3/1s. They follow the general guideline of what you are already thinking (big lifts with very little accessory) and they work.
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Old 01-06-2023, 05:50 AM   #36
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Knocked out a 2.25 mile run last night and headed to the gym now for chest and tri’s
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Old 01-06-2023, 02:09 PM   #37
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2 miles down last night, hit legs this morning at the gym.
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Old 01-06-2023, 02:42 PM   #38
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I woke up at midnight and my mind started working so I didn't make it this morning. Try again on Monday.
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Old 01-06-2023, 03:09 PM   #39
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Legs yesterday. Today was 30 minutes steep incline treadmill at a quick walk for 30 minutes. Please with progress so far. 18 lbs down since Thanksgiving and ready to keep losing more.
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Old 01-06-2023, 03:30 PM   #40
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Chest, Triceps and cardio

Down 6 since Sunday morning
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Old 01-06-2023, 03:50 PM   #41
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Did legs yesterday and ran out of energy so planning on arms and core today… going to let the afternoon rush die down before heading out there.
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Old 01-06-2023, 03:57 PM   #42
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Skipped Thursday, for some reason being up from 1:30-4 in the morning made it really tough to get up at 5:30. Got back into it this morning, did a 30 minute bis and tris workout to start the day. I need to get back into running again, maybe next week I can start working that in.
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Old 01-06-2023, 04:05 PM   #43
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Legs yesterday today hating myself. Today chest, shoulders, and triceps.


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Old 01-06-2023, 04:27 PM   #44
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Did an hr on the treadmill, then some push ups, superman planks, just starting mtntough. Like it so far this week.
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Old 01-06-2023, 07:01 PM   #45
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First workout wasnt as planned. Ended up with a three mile hike with the family and about 50 push-ups / squats while they took breaks


Sierracharlie out....
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Old 01-07-2023, 08:36 AM   #46
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Back at it this morning
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Old 01-07-2023, 08:51 AM   #47
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Back and bicep day at 5:30 this morning while everyone else slept


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Old 01-07-2023, 09:06 AM   #48
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We added a Concept2 rower to our home gym, so off days are now rowing days. Starting easy. Just did a 20 minute pyramid on it this morning. Feels good!
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Old 01-07-2023, 09:50 AM   #49
sierracharlie338
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We added a Concept2 rower to our home gym, so off days are now rowing days. Starting easy. Just did a 20 minute pyramid on it this morning. Feels good!

Rowing is a good workout and low impact. Good stuff


Sierracharlie out....
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Old 01-07-2023, 03:58 PM   #50
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Did legs yesterday and ran out of energy so planning on arms and core today going to let the afternoon rush die down before heading out there.
Didnt make it for core and arms last night got chest and back knocked out today might go back later to get arms and core knocked out
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