2022 Workout accountability...

[texan4ut]

I made good progress last year. November and December I missed more workouts due to holidays, Mom being in the hospital etc. I was ready to kick off 2022 with a bang then battled a head cold all last week. Back in the gym this week feeling good. Goals this year is to keep up the weight training and up my cardio fitness. Since I lost my lease last year I didn't have a place to hunt. I will look for one this year, however due to the high cost of so many places I may have to hunt public land so I want to be in good shape to hike away from the masses.

[150class]

Originally Posted by texan4ut

I made good progress last year. November and December I missed more workouts due to holidays, Mom being in the hospital etc. I was ready to kick off 2022 with a bang then battled a head cold all last week. Back in the gym this week feeling good. Goals this year is to keep up the weight training and up my cardio fitness. Since I lost my lease last year I didn't have a place to hunt. I will look for one this year, however due to the high cost of so many places I may have to hunt public land so I want to be in good shape to hike away from the masses.

Most importantly, hope your mother is feeling better.
Secondly, good luck and get to it!!!!!!!

[Hardcortex]

I wanted to get my ab round in yesterday too, but didn't. Doubt it will get done today either.
It was tough dragging myself outta bed this morning after only sleeping 4 hours each the last few nights. I managed a body weight workout today, more TUT, plyo and burpees for good measure.

[150class]

Just realized I have posted any goals here so I can have some accountability for myself and from others.

1) Get back into good cardio/running shape. Man there is not a better feeling then cranking out a solid 4+ mile run and feeling good/not dying after.

2) Lose a solid 25-35 pounds. I have always hoovered around the 225 range the last 5 years or so. However, I let a bicep injury and the covid 15 sneak up on me to easily (heck the 15 turned into the covid 35 real quick ) and got up to 262 last year. I turned things around in August and finished strong the last 5 months and now I am back around 235-237 but really want to get below 200-210 like back in high school/first couple years of college.

3) Eat freaking less. My portion size control, like many people, is to large. Need to two step this process into eating less and transform that into eating better. I know I am one of the most active on this thread the last few years but if you guys saw me you'd quickly question why I am not skinny/fit with as much as I workout... I like food to much lol

4) Cut down the alcohol intake. Its fun and been mixed way to common into social aspects but there is absolutely no benefit to drinking so I'd like to cut my intake by a solid 50-75%.

5) Do a event (half marathon, iron man, something like that) I have never done before to complete a new goal to keep the aspirations going.

6) Sleep better (this should honestly be #1). I cant sleep and haven't been able to the last 10 years and my weight gain significantly correlates with this time frame. I found out last year its sleep apnea and was given an APAP machine. I wore it maybe 30-40 nights last year and never made it longer then 3-4 hours through the night with it on. Quickly realized that if I don't wear it I would at least get a little sleep but if I did use it I would get freaking no sleep... I have to hash out 2-3 weeks straight to get use to it as science shows once you get to the 8-10 year mark with sleeping issues there is a direct correlation to decrease in life expectancy so its now or never.

[01milburnsc]

Originally Posted by 150class

Just realized I have posted any goals here so I can have some accountability for myself and from others.

1) Get back into good cardio/running shape. Man there is not a better feeling then cranking out a solid 4+ mile run and feeling good/not dying after.

2) Lose a solid 25-35 pounds. I have always hoovered around the 225 range the last 5 years or so. However, I let a bicep injury and the covid 15 sneak up on me to easily (heck the 15 turned into the covid 35 real quick ) and got up to 262 last year. I turned things around in August and finished strong the last 5 months and now I am back around 235-237 but really want to get below 200-210 like back in high school/first couple years of college.

3) Eat freaking less. My portion size control, like many people, is to large. Need to two step this process into eating less and transform that into eating better. I know I am one of the most active on this thread the last few years but if you guys saw me you'd quickly question why I am not skinny/fit with as much as I workout... I like food to much lol

4) Cut down the alcohol intake. Its fun and been mixed way to common into social aspects but there is absolutely no benefit to drinking so I'd like to cut my intake by a solid 50-75%.

5) Do a event (half marathon, iron man, something like that) I have never done before to complete a new goal to keep the aspirations going.

6) Sleep better (this should honestly be #1). I cant sleep and haven't been able to the last 10 years and my weight gain significantly correlates with this time frame. I found out last year its sleep apnea and was given an APAP machine. I wore it maybe 30-40 nights last year and never made it longer then 3-4 hours through the night with it on. Quickly realized that if I don't wear it I would at least get a little sleep but if I did use it I would get freaking no sleep... I have to hash out 2-3 weeks straight to get use to it as science shows once you get to the 8-10 year mark with sleeping issues there is a direct correlation to decrease in life expectancy so its now or never.

I commend you on realistic goals! I quit alcohol completely on 11-1-20 and feel so much better. You will definitely notice an improvement in your sleep, mood, and physical performance.(or at least I did)

A word of advice if you don't mind.
I have had better success with eating better before eating less. The eating less comes natural once you beat the cravings of the comfort foods, especially with your cardio goals and any other exercise you might include.

[150class]

Originally Posted by 01milburnsc

I commend you on realistic goals! I quit alcohol completely on 11-1-20 and feel so much better. You will definitely notice an improvement in your sleep, mood, and physical performance.(or at least I did)

A word of advice if you don't mind.
I have had better success with eating better before eating less. The eating less comes natural once you beat the cravings of the comfort foods, especially with your cardio goals and any other exercise you might include.

Appreciate it sir and advice is very much appreciated!

-------------------------------

Knocked out a pull day this morning. Mixing in more rowing to get this fat arse back into shape!

[SabreKiller]

Well, I went to the pain management Dr. yesterday and he said my back is messed up pretty good. He kinda chastised me for lifting weights and basically said I can lift, just not more than my body weight. Well, heck. That kinda defeats the purpose but whatever. I got two epidurals of dexamethasone yesterday and I admit it hurt like a mofo. He gave me a local and then the juice. He said if I started to feel a tingle in my legs to say stop. I'm here to tell you that tingle turned into a burning electrical shock in a nano second! I had a death grip on the bed and I'm pretty sure I bent something cuz I heard the nurse say "****". That burning electrical shock kicked my arse both times.
The Dr. said he thought about giving me a Vicodin prior to the procedure and I'm kinda wishing he had. I go back in three weeks and this time he said they are gonna knock me completely out. They said I should have some relief in a couple of days.


I'm gonna take it easy for the next couple of workouts. Lower the weight, increase the reps and sets and see how my pain levels go. I've been dealing with this for close to 40 years and worked out despite the pain.

Legs and shoulders today. Super sets with one giant set at the end to finish it up. Lowered the weight down by 1/2, increased reps to 10-12 and slowed the movement down dramatically.

Chest and biceps tomorrow before heading to the lease.

[TexaRican]

Saber I'm right there with you. 30 years of back issues and I've been struggling to even sit at my desk for work this week, alternating ice and heat and just got to a point I can walk upright this morning. No workout for me until it all dies down.

[01milburnsc]

Originally Posted by SabreKiller

I've been dealing with this for close to 40 years and worked out despite the pain.

I learned that lesson from my dad. He had the same mentality and has had 3 back surgeries resulting in a fusion of 3-4 vertebrae in his lower back. Now he can do hardly anything at retirement. I admit I push the weights and skimp on the stretching and that causes most of my pain.

Good luck with your situation and make sure you stay mobile.

___________________

Did a nice cold run this morning that led into Glutes, Hamstrings and Calves lifting session. Low-ish weight/High reps

Chest, Tris, and Shoulders tomorrow so I have to get in plenty reps on the bow this evening.

[150class]

Slept in so that means no lunch and push day once the clock hits noon!

[01milburnsc]

Bike ride and Push this morning, but a little shorter than normal. Received a call from my cousin inviting me to come shoot a doe and some pigs at his lease this weekend. So needless to say I have some packing to do after work.

I will be scoping the place out since I may be getting on the lease next month, pending they have the openings they expect.

[b.latiolais]

Mini-pump last night. 4 sets of each
Supinated chin-ups
DB Curls
Tri Push downs

[Hardcortex]

I know what you guys with back pain are going through. I pushed through the pain and numbness in my early 20's, but had back surgery at 25 - L5/S1 laminectomy, and the surgeon said I will see you in a few years for a few more. That was 30 years ago. I still have really bad days but consider myself extremely lucky after seeing friends and relatives go through multiple surgeries struggling to find relief. Today it seems like inactivity is as bad as overexertion. Take care of those backs!

Thursday and Friday CG workouts complete. I must admit I have been terrible getting the ab rounds done this week, I have got to do better.

[Throwin Darts]

Originally Posted by 01milburnsc

I commend you on realistic goals! I quit alcohol completely on 11-1-20 and feel so much better. You will definitely notice an improvement in your sleep, mood, and physical performance.(or at least I did)

A word of advice if you don't mind.
I have had better success with eating better before eating less. The eating less comes natural once you beat the cravings of the comfort foods, especially with your cardio goals and any other exercise you might include.

I’ll echo this a bit. Last year was a big learning experience for me in balancing diet and aerobic exercise. When I started I thought that I should cut portions because that’s just what I always thought you did to lose weight. I was wrong. I would try to get my cardio in and just didn’t have the fuel because my body was hungry.

I switched it up a bit. I dropped processed food and ate plants and animals and I ate as much as I wanted. I didn’t want to be hungry all the time. That is bad for your mood and will lead you to throwing the eating plan out the window. I ate a ton of meat, fish, fruits and veggies. I had a ton of energy to put in really long cardio sessions and the weight flew off. I dropped 40 pounds very quickly. I leveled off at my new weight about 6 months ago without changing anything in terms of eating. I don’t eat to gain or lose weight. My body just seems to be at the weight it wants to be now and I’m eating enough of the right foods to not be hungry

[buckhunter1999]

11 pounds down since the first!

Hopped into a caloric deficit, and doing a fast. Don't eat till noon and not after 6 pm. Been doing some "light" body weight type work outs. Seems to be working pretty well for me.

Y'all stay after it!

[150class]

Made it for legs yesterday

Headed in for a pull day now!

[trophy8]

Still at it. Slacked the last two weeks. Working so much and cedars hammered me. But staying steady at it and don’t plan to stop.

[trophy8]

Originally Posted by SabreKiller

Well, I went to the pain management Dr. yesterday and he said my back is messed up pretty good. He kinda chastised me for lifting weights and basically said I can lift, just not more than my body weight. Well, heck. That kinda defeats the purpose but whatever. I got two epidurals of dexamethasone yesterday and I admit it hurt like a mofo. He gave me a local and then the juice. He said if I started to feel a tingle in my legs to say stop. I'm here to tell you that tingle turned into a burning electrical shock in a nano second! I had a death grip on the bed and I'm pretty sure I bent something cuz I heard the nurse say "****". That burning electrical shock kicked my arse both times.
The Dr. said he thought about giving me a Vicodin prior to the procedure and I'm kinda wishing he had. I go back in three weeks and this time he said they are gonna knock me completely out. They said I should have some relief in a couple of days.


I'm gonna take it easy for the next couple of workouts. Lower the weight, increase the reps and sets and see how my pain levels go. I've been dealing with this for close to 40 years and worked out despite the pain.

Legs and shoulders today. Super sets with one giant set at the end to finish it up. Lowered the weight down by 1/2, increased reps to 10-12 and slowed the movement down dramatically.

Chest and biceps tomorrow before heading to the lease.

You don’t have to lift heavy to make gains. High, well controlled reps with emphasis on the down stroke. You’ll be amazed.

[01milburnsc]

Missed out on Saturday, but got some cardio and core done Sunday afternoon. Back to the normal routine for yesterday and today. Time to start writing my plan for the next 4 weeks.

Does anyone workout while at hunting camp?
I went hunting with my cousin and have the potential to get on his lease for the 22-23 season. I need to find a way to keep up my routine while I'm there if I get this opportunity.

[150class]

Originally Posted by 150class

Made it for legs yesterday

Headed in for a pull day now!

Freaking killed it this morning!

Awesome pump and a better workout I have had in a while. Shoulders or a push day tomorrow. Cant decide

[b.latiolais]

Monday night lift....
4 x 10 Deadlifts
4 x 10 Overhead Press
3 sets of Squats
4 x 10 Barbell Rows
10 x 10 Bench

Just want to throw this little bit out there for all who are focusing on Cardio to lose weight. It's great short term, like a kick start. But your body will adapt to the amount of cardio and naturally slow your metabolism making it hard to lose weight even in an extreme calorie deficit. Make strength training your priority. This will will keep your metabolism up allowing you to burn more calories by doing less. Also, make sure to throw in a little mini bulk about every 4 weeks. Try not to always be in a deficit.

[SabreKiller]

I missed Friday and Monday for the lease and work around the house. Made it this morning for chest and bicep 5X5 and 5X8 supersets.


Incline bench on smith machines/preacher curl
Seated wide grip chest press/BB curl/incline situp
Bench press strip sets/arms blaster curls/weighted crunch
incline DB fly/overhead cable curls

Legs and back tomorrow.

[Hardcortex]

I took the weekend off for rest and man did it help out, shoulders and hips felt much better starting the week. Now if I could only get some sleep, dang moon is killing me.

HIIT week at CG. So far, lots of jumping and push/press work for Monday and Tuesday.

[SabreKiller]

Back and legs 4X8 today. I got to bed late so dragging myself outta bed this morning was tough.

Sled leg press/t-bar row/ab roller
BB row/weighted standing calf raise/hanging leg raise
Low row/leg extension/incline sit up
Overhead lat pull/prone leg curl

Chest and triceps tomorrow

[150class]

Shoulders destroyed this AM

Wife gave me this whoop band thing and giving it a whirl these next few days.

[SabreKiller]

A little change in the program this morning. Slept well, back feels good and I think the epidural stuff is helping with other little aches and pains so I decided to hit chest, biceps and triceps with strip sets today. 3X8 dropping 1 plates every 8 reps. It was a good start to the day.

DB bench press/preacher curl/cable pushdown
Incline bench on smith machine/BB curl/overhead rope extension
Pec deck fly/overhead cable curl/single arm cable pulldown

Back, legs and shoulders tomorrow.

[150class]

Chest and tris destroyed

This whoop band sure makes my heart rate seem lower then it is so its pushing me to mix in 1 or 2 500 meter rows in the middle of the workout out and some 10 second high knees between sets to keep the HR up.

[SabreKiller]

Another day of strip sets. This time for back, legs and shoulders. Heck, even my eyeballs were sweating today. 3 sets of each dropping a plate every 8-10 reps.

Seated DB lateral raise/BB row pronated grip/leg extension
Seated DB shoulder press/Neutral grip row/prone leg curl
Rear delt cable fly/BB row supinated grip/sled leg press

[150class]

Legs destroyed this AM. Great workout to kick off the day!

Lets get it!!!

Going to try and do better tracking to see my progression on reps weights.

Cardio - 15 mins of stairs lvls 10-14 3 min increments (15mins total)

All exercises are timed for 3.5 mins and knock out as many reps as possible to keep the HR up

BB Squat 185' - 36
BB DL 185' - 41
Mch leg extensions 100' - 74
Mch leg curls 70'- 52
Leg press followed by calf raises (4 plates total)- 52 & 52

Cool down was a 1/2 mile walk

-------------------------------------------------

Will be traveling to Dallas for a wedding tomorrow (hoping to sneak in a duck hunt in the AM) and then will be coming back Sunday. Hoping to get a pull day in on Sunday but more and likely will be Monday.

[Hardcortex]

Got up and got it done this morning to finish out HIIT week at CG with only 4 check ins this week, so far. I only slept 2 hours Wednesday night and needless to say I was worthless yesterday and didn't workout. Probably gonna get another done on the morning.

Next week, maybe Monday early I can get another one in, otherwise I am headed to Reelfoot Lake to hunt some ducks, and hopefully open up snow goose season in Arkansas the following week.

[150class]

Travel plans changed and we didn’t leave till late morning

Knocked out a nice pull day

Probably will miss tomorrow

[Hardcortex]

I felt guilty for missing Thursday, so I got in a weighted interval workout today. My goal is 5 workouts/week, and 6 if I'm up for it.

[150class]

Almost made today a rest day but ran in and knocked out a cardio and core session.

Push day mañana

[SabreKiller]

Monday morning strip sets to get the work week going. Chest and biceps, 3 rounds 8 reps each.

DB bench press/preacher curl/incline sit-up
Incline bench press/BB curl/hanging leg raise
Incline DB fly/hammer curl
Overhead bicep cable curl

Back and legs tomorrow

[150class]

Chest and tris this AM! I broke up my push days because doing chest/tris/shoulders all in one session is exhausting and time consuming leading to me cutting out exercises.

Still pushing cardio in between sets as possible (high knees, jump rope and etc) while mixing in 500m rows once or twice to keep the HR up

[SabreKiller]

Strip set h e l l this morning for back and legs. 3 rounds of 8 reps dropping one plate each time. I'm pretty sure rigor mortis is setting in right now.

Sled leg press/t-bar row/ab roller
Cable row inverse grip/Leg extension
Lat pull down neutral grip/prone leg curl

Chest and triceps are on for tomorrow.

[150class]

Made it in for shoulders this morning!

Another solid workout in the books.

[150class]

Pull day complete.

Legs tomorrow during lunch.

[SabreKiller]

Well, the best laid plans sometimes don't always work out. The grandkids came over last night and spent the night. That's a whole lotta work for an old man! A 3 year old and a 5 year old have a heck of a lot more energy than I do that's for sure.

Needless to say I was unable to drag myself outta bed this morning.

[bigt6450]

Need to get in on this as well. I'm a member of Street Parking which is a home gym based fitness program/community, so I do a lot of their workouts.

Yesterday I did 4x10 bench press to work on building strength back there, then did their daily workout:

60 Calorie assault bike (I did 51 cal on my Echo bike)
50 Power Cleans (95#)

11:21 total time for that. Need to work on my cardio and muscle endurance for sure.

[SabreKiller]

Slept good. Made it to the gym on time this morning, which is always a plus and hit chest and triceps this morning. Changed it up a little. Went with slightly lighter weight and increases the rep range. 4X10

Incline bench on smith machine/skull crushers
DB bench press/weighted dip
DB chest fly/overhead cable extension
Push up/single arm cable pull down
Cable pushdown inverse grip strip set

Legs and shoulders tomorrow.

[SabreKiller]

Dadgum strip sets make my eyeballs sweat! Last day of strip sets and moving on to another workout next week. Legs and shoulders today dropping down 3 times except leg press was 4. I just hope I have enough left in my legs to chase momma around the house tonight.

Seated DB shoulder press/leg extension
Seated DB lateral raise/sled leg press
Bent over DB rear delt fly/weighted standing calf raise
Font raise/prone leg curl

Next week I'll start a 4 day split lifting on M/T/T/F and Wednesday will be abs/cardio and pool. I go back the pain management Dr. on Wednesday for more epidural shots in my spine. They're going to knock me completely out this time, so I'll get a good nap that day for sure.

Have a great weekend everyone!

[150class]

Alright.... I was 0-4 Thursday thru Sunday (duck hunting and scouting)

Made it this morning though for a pull day!

Legs tomorrow!

[SabreKiller]

Starting new regimen today. 4 day split:

Monday-chest and biceps
Tuesday-back and legs
Wednesday-cardio/abs/pool
Thursday-chest and triceps
Friday-legs and shoulders

I made my freakin' eyeballs sweat again today. Chest and bicep supersets with 16/14/12/10 rep range.

Incline bench on smith 3rd setting up/preacher curl
Incline bench on smith 2nd setting up/BB curl
Incline bench on smith flat/hammer curl bar
DB fly increasing weight every new set/overhead rope curl
3 sets of spider curls to finish it off

Back and legs tomorrow

[150class]

Legs destroyed, fried, broken, no workie and whatever else you can call it…

Start to a good day though!!!

Let’s get it!

[SabreKiller]

Never skip leg day. So, I didn't. Back and leg supersets. 4 movements with 4 sets and rep range of 16/14/12/10.

Sled leg press/t-bar row
Leg extension/Low row neutral grip
Overhead lat pull/front squat
Lat pull down/prone leg curl/standing weighted calf raise

Cardio/abs/pool tomorrow before heading into the pain management Dr. for more epidurals in my lower back.

[Hardcortex]

Back to today after being away for the last week. Too much food, too many beers and not enough rest have me feeling like I might just die.

45 second AMRAP for cardio:
Sprint to back pedal
Fast Jacks
Shuffles
Jump rope

20 Weighted CTG Burpees w curl
20 Bear crawls
20 DB swings
20 Push press
20 Rev lunge to curl
20 Hand release push ups

Back to cardio above and drop weighted exercises by 2 each round.

[quarterback]

Y'all keep it up. You are inspiring a bunch of us to get after it.

I signed up for the Cowtown half marathon at the end of February and am on track to make it happen. Feels good to be getting into that running groove again. I'm down 15 lbs but would like to lose about 20 more honestly.

[jshouse]

my afternoon workouts at home are average at best, i was finally able to get up at 5am and get to the gym this morning and got much more out of the work.

back day today, deadlifts, seated rows, pullups, cranks.

hoping i can get back up there tomorrow morning and grab a squat rack before they get taken...

[b.latiolais]

Wasn't feeling well over the last week or so. Went MIA on the workouts all last week until Saturday. Absolutely punished my legs. Intentions are to get back on regular track starting today. Full Body, 3 days a week, with mini pump sessions on off days.