2024 Workout Accountability Thread!

[SabreKiller]

I made it Monday for chest and back. Off Tuesday for the steroid injections in my lower back and it took most of the day to sleep off the anesthesia. Took yesterday off cuz the doc said to take it easy and took my dog to the vet. I made it this morning for arms and legs.

Preacher curl 5X6
Cable pushdown 5X6
Sled leg press 5X6
Calf raise 5X10
Prone leg curl 5X6
BB curl 5X12
Bodyweight dips 5X12
Leg extension 5X12
Seated leg curl 5X12
Overhead bicep cable curl 3X25
Overhead rope extension 3X25

Chest and back tomorrow

[Michael]

Easy there Michael. I know where you live (mostly). In all seriousness, I've been somewhat cautious given my knee history. I've had an arthritic flare up once already a few years ago and don't want to cause another. Especially before my trip.

LOL! I can get away with it because I'm older than you are!

I really enjoy the max effort sprint workouts (or still being able to do them "at my age"), but I started thinking yesterday that I probably need to taper the max effort down a little until we get back from Utah. The risk of a pulled muscle (I still feel tightness in the glute I pulled a couple of months back) would be a huge setback for my hunt. Something like a torn Achilles would be worse.

I'd love to see the whole program if it's something you can share.

[Chad_E]

At your age, you might pull a muscle getting out of bed!

I watched a buddy pop his achilles during a KC softball tournament a couple years ago. Fold him like a cheap chair.

I would like to believe because you've been running for a while now, you've got all your ligaments and muscles in decent shape. That should minimize your risk.

You could be like my elk hunting partners. My brother popped his ACL about 2 months ago and had surgery last week. No elk hunt for him. The other one decided to stab himself in the calf Tuesday with a field pointed arrow. Arrow almost went all the way through the target and got hung up as he was trying to pull it through. Jerked it out straight into his calf muscle. All the wound fluids stayed in his calf and now he can barely walk. Had a full medical workup on it yesterday. Nothing major was hit. We are both hopeful it will heal up quick. Otherwise, I'm headed to CO by myself.

Attached is the full workout program. It was offered for free by Exo Mountain Gear (who I bought my pack from). I looked the guy up that wrote it. His gyms are in Austin.

[SabreKiller]

Made it in this morning for chest and back. A good workout for chest for sure.


Bench press 5x5 at 78% 1RM
Bodyweight pull up 5X5
Hanging leg raise 5X10
Incline BP 3X12
V-bar pull down 3X12
Cable fly 3X25
Row machine 2X20, 1X15

Have a good weekend!

[Clay C]

It’s been hot in the backyard gym lately. I also forgot how bad lifting sucks when you are getting that new baby sleep (lack of).

[Michael]

Thanks Chad!

I did a 3 mile base run this morning with a friend.

[Chad_E]

Just incase there was a doubt....pulling a weighted tire for 30+ minutes on a paved road is not enjoyable. But another week of workouts in the books.

[Pedernal]

Subpar chest and triceps workout earlier today… worked filling feeders yesterday and it was 109 out there… it was a draining day and carried over into the workout today

[Michael]

Just incase there was a doubt....pulling a weighted tire for 30+ minutes on a paved road is not enjoyable. But another week of workouts in the books.

That sounds miserable!

We’re having a little mini-vacation this weekend with the Tompkins’, Morris’ and Daniels’, but Colette and I got in a nice workout early this morning:

2 mile warmup run
4 x 100m sprints, with 100m recovery jog between
5 x 400m runs, with 400m recovery jog between
1/2 mile cool down

[Pedernal]

Traps and legs done earlier today

[Chad_E]

I am not a runner but got 3 miles in this morning then some core strength training.

Michael, are you wearing some sort of smart watch (apple)?

[SabreKiller]

Hit it this morning for chest and back.

Bench press 5X5
Lat pulldown 5X5
Hanging leg raise 5X10
Seated wide grip chest press 3X12
Bilateral seated lat machine 3X12
Overhead pat pull 2X25
Cable fly 1X25, 1X20

Arms and legs tomorrow

[Michael]

I am not a runner but got 3 miles in this morning then some core strength training.

Michael, are you wearing some sort of smart watch (apple)?

I bought the Garmin 7x last July (Prime Day sale). I had the Apple Watch but I wanted something that would last for at least a week in the mountains without charging (the apple required charging every night). I consider the 7X my best purchase of 2023.

I did a long run (with some hills) this morning.

[Pedernal]

Took a rest day yesterday.

Back and shoulders done earlier today…

[SabreKiller]

Hit arms and legs this morning. I'm toast.

Preacher curl 5X5
Cable pushdown 5X5
Prone leg curl 5X5
BB curl 5X10
Leg extension 5X10
Overhead rope extension 5X10
Sled leg press 5X10
Overhead cable curls 5X15
Cable kickback 5X15

Rest day tomorrow.