2024 Workout Accountability Thread!

[150class]

Legs destroyed

back and Bi’s mañana

[Chad_E]

Took a few weeks off after my Colorado hunt. Got back after it this morning with a run. Really considering getting back in the gym to lift weights. I told myself a few years ago that I was no longer worried about lifting heavy and that's still true. However, I've lost quite a bit of muscle mass over the last 10 years. That's not all bad, but don't want the trend to continue. Not sure what to do. Would prefer to continue to work out at home. Maybe I just need to find a good body weight workout routine. Not really interested in buying a bunch of workout equipment for the house. I'm open to suggestions...

[SabreKiller]

Slept lousy last night. Rest day today.

[diamond10x]

Came back to report how my strength, endurance, and weight management went over the last two months went from taking off and taking an absolute beating from what I refer to as a sprint of a marathon. Two sheep hunts, one caribou hunt, and one mountain goat hunt coming into a total of 49 days living out of a tent on 90% premade food.

Training and nutrition in normal day to day life:
-heavy kettlebell 4 days a week for lifting (lifting consisted of 4-5 exercises at 4-5 sets of anywhere from 6-12 reps depending on exercise), one of the days would be a conditioning circuit completing all reps for each movement before a short rest
-fast walk at incline on treadmill 4 days a week for 15 min and one hour long walk a week
-"rucking" 50lb kettlebell in my hunting pack 3 days a week for time or distance
-high protein "low" calorie
-Animal based diet (Anything that can be made from an animal)

Goal while taking time off:
To maintain strength, endurance, and weight while not being able to train or eat as if in my normal life.

Plans to achieve goal:
Eating on avg 2500 cal per day and 110 g of protein
-Breakfast: homemade protein granola (800-850 cal, 46g protein, 64g carb, 42g fat)
-Lunch: precooked bacon and peanut butter w/ crackers or pepperoni and cheese square w/ crackers
-Dinner: Freeze dry meal (800-1100 cal w/ 40g + protein, packet of olive oil added)
-Snacks: Something with protein and fat

Results:
Total miles hiked: ~225
*about 90% of miles were under load of weighted pack of 30-150lbs

-Strength wise I feel great, just as strong as I did when I stopped but will have to see once I get back to lifting next week due to travel all this week
-Endurance I still feel really good but I could start to feel it slipping while on my mountain goat hunt
-Body weight I lost 8 lbs total when I checked the scale but a lot of it I believe was due to loss of water weight and serious food rationing while on the mountain the last week and a half

I have lifted and ran for the past 15+ years to stay in shape. I have not felt as good as I do now that I have given up dumbbells, barbells, and machines for strictly kettlebells at home for lifting. My flexibility, overall core/stability strength, and muscle endurance has never been as good as it is now. Nutrition wise I have always eaten pretty good but this past year really focused on my macros and I think it definitely helped in staying fit, motivated, and healthy. One big thing I noticed this fall, carrying high amounts of weight daily would take its toll on my joints and ligaments in the past, other than tendonitis in my right lateral malleolus and connecting ligaments (due to side hilling), my knees and hips felt great. The biggest barometer for me was packing out a goat and my gear for over 11 hours straight with no pain or strain when previously that amount of weight would have made me consider breaking the packout to two days instead of one. I think my focus on functional strength and stability along with a proper diet is what contributed to most of this.

[150class]

Solid Back and Bi's session yesterday

Shoulders and core earlier today

[Michael]

I managed to get 2 good workouts at the fitness center and a couple of long runs while on vacation in Cabo/Los Barriles last week. I allowed myself a drink or two on a couple of days, along with a scoop of ice cream on three nights, but I ate fairly well otherwise, especially considering we paid for the all inclusive food/drink menu at the resort.

I took a rest day at home yesterday, but did a VO2 Max running workout this morning (10 min warmup, 6 2-min intervals at 8 min/mi and 10 min cool down.

[Michael]

Took a few weeks off after my Colorado hunt. Got back after it this morning with a run. Really considering getting back in the gym to lift weights. I told myself a few years ago that I was no longer worried about lifting heavy and that's still true. However, I've lost quite a bit of muscle mass over the last 10 years. That's not all bad, but don't want the trend to continue. Not sure what to do. Would prefer to continue to work out at home. Maybe I just need to find a good body weight workout routine. Not really interested in buying a bunch of workout equipment for the house. I'm open to suggestions...

I try to keep a balance between lifting (resistance) and running every week. I do have some equipment (rack, oly bar, plates (305#), KBs and a couple of dumbbells (20#)) from my CrossFit days. However, I could easily get a full body workout with minimal to no equipment.

I could do a LOT with a 35# KB, and probably a majority of my lifts involve a 20# DB. I use a 120 quart ice chest for box jumps, jump overs and step ups. Add a weighted pack or dumbbells for additional resistance. Of course, your tire/rope is a great leg workout too. Try some backwards drags.

Do a search for Knees Over Toes Guy for some good “bulletproofing” leg/knees, back and shoulder movements with minimal equipment.

I incorporate sprint workouts into my rotation as well. 6 second to 1 minute sprint intervals work a LOT of muscles in both upper and lower body. Of course, you want to slowly work your way up to full sprints if you haven’t sprinted in awhile.

[Michael]

Came back to report how my strength, endurance, and weight management went over the last two months went from taking off and taking an absolute beating from what I refer to as a sprint of a marathon. Two sheep hunts, one caribou hunt, and one mountain goat hunt coming into a total of 49 days living out of a tent on 90% premade food.

Training and nutrition in normal day to day life:
-heavy kettlebell 4 days a week for lifting (lifting consisted of 4-5 exercises at 4-5 sets of anywhere from 6-12 reps depending on exercise), one of the days would be a conditioning circuit completing all reps for each movement before a short rest
-fast walk at incline on treadmill 4 days a week for 15 min and one hour long walk a week
-"rucking" 50lb kettlebell in my hunting pack 3 days a week for time or distance
-high protein "low" calorie
-Animal based diet (Anything that can be made from an animal)

Goal while taking time off:
To maintain strength, endurance, and weight while not being able to train or eat as if in my normal life.

Plans to achieve goal:
Eating on avg 2500 cal per day and 110 g of protein
-Breakfast: homemade protein granola (800-850 cal, 46g protein, 64g carb, 42g fat)
-Lunch: precooked bacon and peanut butter w/ crackers or pepperoni and cheese square w/ crackers
-Dinner: Freeze dry meal (800-1100 cal w/ 40g + protein, packet of olive oil added)
-Snacks: Something with protein and fat

Results:
Total miles hiked: ~225
*about 90% of miles were under load of weighted pack of 30-150lbs

-Strength wise I feel great, just as strong as I did when I stopped but will have to see once I get back to lifting next week due to travel all this week
-Endurance I still feel really good but I could start to feel it slipping while on my mountain goat hunt
-Body weight I lost 8 lbs total when I checked the scale but a lot of it I believe was due to loss of water weight and serious food rationing while on the mountain the last week and a half

I have lifted and ran for the past 15+ years to stay in shape. I have not felt as good as I do now that I have given up dumbbells, barbells, and machines for strictly kettlebells at home for lifting. My flexibility, overall core/stability strength, and muscle endurance has never been as good as it is now. Nutrition wise I have always eaten pretty good but this past year really focused on my macros and I think it definitely helped in staying fit, motivated, and healthy. One big thing I noticed this fall, carrying high amounts of weight daily would take its toll on my joints and ligaments in the past, other than tendonitis in my right lateral malleolus and connecting ligaments (due to side hilling), my knees and hips felt great. The biggest barometer for me was packing out a goat and my gear for over 11 hours straight with no pain or strain when previously that amount of weight would have made me consider breaking the packout to two days instead of one. I think my focus on functional strength and stability along with a proper diet is what contributed to most of this.

Impressive stuff! Thanks for sharing your results.

[SabreKiller]

Got in this morning for chest and back. A good strong day. Warmed up with some stretches and 1000m on the Concept 2 rower (I hate that machine), then got some warm up sets in before getting after it.

Bench press 5X5
Bilateral lat pull 5X5
Hanging leg raise 5X10
Incline BP 5X10
Bilateral lat pull down 5X10
Ab roller 5X10
Overhead lat pull 3X15
Cable fly 3X15

Arms and legs tomorrow.

[flywise]

45 min kettlebell this morning. Down 20 since 8-15-24.

[Chad_E]

Thanks for the info Michael. I'll look into your suggestions.

[150class]

Knocked out a 3.5 mile run yesterday.

Back and bi's scheduled for lunch today

[150class]

Knocked out a 3.5 mile run yesterday.

Back and bi's scheduled for lunch today

Really solid workout today.

Warm up - Stairs lvl 14 for 16 mins

1) Seated DB curls 35-60's /// Smith BO rows 135-185'
2) Seated Hammer Curls 30-45's /// Uni lat pull downs
3) Standing alt DB curls 30-60's /// Seated uni rows
4) EZ Bar curls 80-100' /// JPG cable Curls

Cool Down - 3 sets of .2 mile runs /// Pull ups 10 reps



Chest + tris with some core tomorrow

[150class]

Had to be quick this morning but chest and tris done.

warm up - stairs level 14 for 12.5 mins

push ups // weighted Mch crunches for 3 sets
dB bench 75’- to 105’s for 3 reps /// ez bar skull c’s 80’s and 90’s
bB bench 135 to 255 with 2 drop sets
cable single arm ext // push ups for 3 sets



legs and abs tomorrow

[SabreKiller]

I missed the last two days. Working late and just a little lazy I guess. I pushed through the laziness this AM and made it to the gym for arms and legs. Warmed up a little and then hit it.

Belt squat 5X5
Preacher curl 5X5
V-bar pushdown 5X5
Hanging leg raise 5X10
BB curl 5X10
Leg extension 5X10
Overhead rope extension 5X10
Forearm curl 5X12
Bilateral cable curl 5X15
Cable kickback 5X15
Crunch machine 2X15

Back at it on Monday.