Squirtgunsquirter
Demi-God
I think rather than clutter up my thread on my BOL water route trip with the physical training I am doing, I will post it here.
I stay in OK shape. I am not starting from any great deficit. I'm 5'9" (175 centimeters) and 175 lbs (12.5 stone).
My current workout, concentrating on getting in shape for long distance paddling, and short, heavy portages.
1/17/2018
Stretching. I just bring a youtube vid and do 5 or 10 minutes of whatever looks good.
1 mile, 8 minute warmup run
10 minute rowing, 38 - 40 stroke per minute pace (this kept my heartrate way up, and was fairly intense).
no break, then free weight squats, 3 sets of 6 reps, bar (47.5 lbs) - 135 - 190
no break, back on rowing machine, 15 minutes at an easy pace 25 - 30 strokes per minute
no break, bench press, 3 sets of 6 reps, bar, 95, 135
pull ups - I did 3!
Things to work on: My squat form sucks balls. The VA says I have whatever they consider medium lower disk degeneration. I'm not looking to be a gym hero, so I wont be going much over bodyweight for squats. I would rather do more reps at a lower weight.
Pullups! 3! 'Nough said.
Still, I feel pretty good. I was rucking on my way to work for about a year (different job) 4 miles (one way)with a 40 lb pack, averaging 15 minute miles. I will be doing the same thing at my current job, I just haven't started yet. It is just a bit longer at 5.5 miles. Last year my hip was bothering me a bit, I think I will ruck a lighter weight, maybe 20 lbs.
I cut down on smoking over the last two months, I'm down to half a pack a day, from a pack and a half
That's about it.
I stay in OK shape. I am not starting from any great deficit. I'm 5'9" (175 centimeters) and 175 lbs (12.5 stone).
My current workout, concentrating on getting in shape for long distance paddling, and short, heavy portages.
1/17/2018
Stretching. I just bring a youtube vid and do 5 or 10 minutes of whatever looks good.
1 mile, 8 minute warmup run
10 minute rowing, 38 - 40 stroke per minute pace (this kept my heartrate way up, and was fairly intense).
no break, then free weight squats, 3 sets of 6 reps, bar (47.5 lbs) - 135 - 190
no break, back on rowing machine, 15 minutes at an easy pace 25 - 30 strokes per minute
no break, bench press, 3 sets of 6 reps, bar, 95, 135
pull ups - I did 3!
Things to work on: My squat form sucks balls. The VA says I have whatever they consider medium lower disk degeneration. I'm not looking to be a gym hero, so I wont be going much over bodyweight for squats. I would rather do more reps at a lower weight.
Pullups! 3! 'Nough said.
Still, I feel pretty good. I was rucking on my way to work for about a year (different job) 4 miles (one way)with a 40 lb pack, averaging 15 minute miles. I will be doing the same thing at my current job, I just haven't started yet. It is just a bit longer at 5.5 miles. Last year my hip was bothering me a bit, I think I will ruck a lighter weight, maybe 20 lbs.
I cut down on smoking over the last two months, I'm down to half a pack a day, from a pack and a half
That's about it.