My best workout in a while...

[Erick]

My biggest Iron pump in a while..
Was behind a bit this week (had done only 1 workout all week, a "firemans") what with the move and all..
So I got to the Gym on Saturday and it was nice and empty decided to combine my two basic iron pumps which are a functional compound muscle "Firemans workout " which is pulling, leg and core centric and what I call my "weapons handling workout" which is very shoulder centric. So if I may brag a little here it went:
2 Sets of close arm pull ups (an enabler for climbing)
2 Sets of squats (enabler marching w/ load)
2 sets of assisted wide arm pull ups (climbing enabler)
3 sets of Clean and jerks
3 sets of bent over rows
2 sets of sit ups
2 sets of seated angled military press (dumbell)
2 sets of angled bench press (dumbell)
3 sets of lateral raises
7 sets of frontal raises to repeat muscle failure (enabler; speedy and/or extended weapons handling)
2 sets of back extensions (enabler for moving fast+low)
2 sets of weighted calf raises (body weight +100lbs), (hills enabler)
Exercises cut were: Dips (I was always good at them but my last 2 injuries were from them, so I am cutting them until I am back down to 200lbs, which will be a while), deadlifts (time and disc concern), hip adductions/abductions (time concern + the machine they have at this gym is terrible+loose)
Took me about 80 minutes.
Tomorrow Ruck March w/ 40 lb load.
Not quite back in active duty shape yet but getting there. 

[JohnyMac]

You have been rocken! 

[Nemo]

By my standards you are a rock.  The best exercising I have done in the past year or so is give up the 12 ounce lifts. (Doc said so.)

Nemo

[Erick]

Thanks I am still pretty flabby though.
but moving in the right direction.

[JohnyMac]

Can i date you Erick? 

[Nemo]

JM, better ask for permission from wife!

Nemo

[Erick]

You have been rocken! 

Thanks for the vote of confidence though I am not really there yet.

Though I feel it takes me 3-4 months of 6 workouts a week to enter the beast stage . ... usually that means 3 planned cardios plus 3 planned iron pumps per week.

And something always happens you miss one.. so realistically maintaining 5 workouts per week is a decent goal.

Luckily my entire life my HGH levels must have been fairly high because I always seemed to be able to get strong with significantly fewer exercises than my peers in the military.

As I get older I am sure those HGH levels are dropping but so far not catastrophically.
The main difference I notice is its easier to get injured as I get older and in the past 3-4 years I been thrown back in my PT by injury 3 or 4 times..

The sad thing is when I was relatively younger all the way up to 40..I seemed completely immune to injury..Did high injury risk exercises (like dips, sprints at freezing temps in shorts w/o warm-up etc) to repeat muscle failure w/o any issues ever .

Never understood what my peers in the military were fussing about "avoiding exercise injury"... I thought maybe they were just weak.

Pulled my first hamstring at age 47 sprinting in subfreezing temps in shorts w/o bothering with warmups.
Until then I never even knew I could pull a hamstring.
Was still in the .mil and in really good shape back then..... Now that I think about it I never been in the same shape again since..

Also it just seems to take longer each time to get back to where I was.. So been careful about it this year.
Started again in early march and been pretty good about maintaining 3-5 per week since then except for a week here or there travelling..

My cardio was finally coming up quite nicely by mid August as I noticed my runs were getting consistently faster and were actually starting to turn into proper runs instead mere jogs...but have not IDed a good running route or routine since I moved here so my cardio last 3 weeks has been limited......but on my ruckmarch today I found a route away from traffic I can also use to run and that starts at my house.
I'll alternate runs and ruckmarches from now on, hopefully it works out.

I am no longer a civilian on an armed and deployable team as of this month.. but ironically my new boss has signalled he will be much more open to me exercising during lunchtime (which realistically always means going over lunchtime) than my previous boss..

We'll see..

[JoJo]

 As you age you slowly go from immortal to mortal. It sneaks up on you and then WHAM. I haven't worked out for six weeks due to an injury, am getting antsy to get back.
 Keep up the good work and I hope you become injury free.

[Erick]

I might as well give another update:

just did another ruck march today during lunchtime at work..
This is on the heels on Sundays ruck march and of course Saturdays doubled up iron pump.

The ruck march on Sunday seemed too easy so I added another 1.5 lbs to the ruck and on the route itself today I marched up and down the side ditches to get my legs competent under load with realistic all terrain angles.
Also added 20 yards worth of lunges 3 times.

Definitely feeling it tonite.. very very light pain in right knee and very light inflammation feeling on left tibula fubula (sp?)
But both resolved by tonite so hopefully nothing bad...

Am taking tommorrow off completely from legs.

tomorrow a upper body "push and weapons control" session probaly after work so I dont push it on the new job... should be just 45 min in the gym

Wednesday a light run...
Thursday off.

Friday heavy all around core/legs/pulls weights but not doubled up with "weapons control" like last Saturday.
Saturday off
Sunday all day at the pistol range..

Hopefully I can keep this up w/o injury.. I been slowly building up since spring so hopefully that will have strengthened the tendon/joints to transition to a higher level workout regimen again.
Taking anti-inflammatories after every meal last few days as I turn it up a notch.

[Kbop]

 

[Erick]

Just had my 4th exercise event for the week.

It was just brutal.
I paired up with a dude who was in surprisingly rock hard shape.
So it got real competitive.

And we did these exercises mostly in quick succession with minimal recovery breaks.
You will find its broadly similar to the one OPed in this thread but with  a little extra "kick" here and there

2 sets of tight arm pull ups
2 sets of wide arm pulls ups (assisted)
3 sets of squats
3 sets of clean and jerks.
3 sets of bent over rows (heavy)
2 sets of legpress (with 450 lbs of weight...except the machine malfunctioned on me after a full set... the "lock" wouldnt engage and I couldnt leave the machine. We tried and tried to engage the lock for several minutes all the while I had to hold the weight up after my near-failure set. It was a dangerous situation... in the end all the weigths were taken off so I could crawl out from under it) legs shaking with exhaustion.
next
1 set of sit-ups
2 sets of hip adductions
2 sets of hip abductions
2 sets of seated military dumdbell press
2 sets of angled dumbbell press
2 sets of flat dumbbell bench press
3 sets of lateral raises
3 sets of frontal raises
2 sets of weapons handling raises exercise developed by myself.. Hard to describe but its basically a variation fo frontal raises were u handle weightslike you are bring up a weapon from the patrol ready with both hands holding weights. Buddy yells "Threat" then you execute with a 10lbs weight in each hand head-body-weapon.
2 sets of weighted calf raises (100 lbs held in hand during the raises so bodyweight plus 100lbs) - Feel the burn!!

I was gonna go slow since i just did a broadly similar workout on Thursday and i like to keep these heavy days 3 days apart.... but the Gym isnt open on Sunday so it had to be today and actually we went thru very quickly.
Maybe 80 minutes.

I spent all afternoon lying on the couch recovering.

Tomorrow Ruckmarch or run.

[Kbop]

Erick, you are a beast - good luck on your run or ruck!

[Erick]

Erick, you are a beast - good luck on your run or ruck!

Thanks, but I am not nearly where i should be.. still catching up from months of neglect last year up to march this year.
So despite all the hard exercising still not ready for prime time.

Also Even tho the pic in my avatar is only a couple years old and makes me look as a younger dude I am 50 now so i have to be more careful.

The goal has to be is in active-duty shape.
Not 22 year old 82nd ID Infantryman shape... but active duty non Infantry shape.
That is a reasonable goal for men of almost all ages.. am working towards it.

[Kbop]

I got stuck in Greenland with some Canadians for a few days (got stuck behind a weather front).  At any rate, they were using a 5BX plan to do their workouts in the day room. Kept me busy at least, might be worth a look just for ideas.  it uses a stepped plan and the book is small and easy to follow.
https://en.wikipedia.org/wiki/5BX

[JohnyMac]

Stuck in Greenland...Well that sucks! Just remember Suaassat is a delicacy there.
.

[JoJo]

In the early sixties the USAF tried the 5BX exercise plan, they did say it was Canadian. They had it geared to a persons weight if I remember correctly. There were a lot of fat people serving at the time.  I was discharged before it was completely utilized.   

[Kbop]

Stuck in Greenland...Well that sucks! Just remember Suaassat is a delicacy there.
.

-
i had C-rats, yum.   

[Erick]

My left elbow is showing signs of developing a tennis elbow condition.
.. mild symptoms only so far..

as a result only did weights once this week.
May skip weight scheduled for tommorrow in lieu of a run not sure..

I love weights and the nice results I get form them but injuring myself is not good..

I think I identified the clean and jerks as a likely source of most of the problem with my elbow.
possibly the lateral raises as well.

I may still do weights tomorrow but cut out those 2 exercises and see how that goes.

We'll see.

[Nemo]

You need to be careful.  I have heard some stories (Cosmo mag and the like) you may be generating too much T hormone and heading to a real right wing conservative non-modern political belief system and giving up on all the true world of the future hipster belief.

Don't know if that idea is true or not.  You know, you hear things, people talk, word gets around on stuff.

Nemo

[Erick]

You need to be careful.  I have heard some stories (Cosmo mag and the like) you may be generating too much T hormone and heading to a real right wing conservative non-modern political belief system and giving up on all the true world of the future hipster belief.

Don't know if that idea is true or not.  You know, you hear things, people talk, word gets around on stuff.

Nemo

I think its been well documented that more muscular or fit males (in other words higher testosterone males) have conservative beliefs at a much greater rate than the general population.

Weak males and women are more likely to find comfort in the concept of a strong government to take care of them and others.