Who else is...

[Timr245]

Im from the camp of being functionally tough rather than “pretty” & looking tough.

Like ya said Scott, being able to ACTIVELY participate in life is what its all about.

 

[Bonecollector]

Being a former nationally ranked bodybuilder and powerlifer I always strived to keep a balance. However to take it to the next level on the big stage, I had to focus on one sport at a time.
At this point in my life I try to keep myself functional.


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[Bonecollector]

Speed Intervals. 6.5 mi tonight.
Speed at roughly 90% focusing on the end game for half marathon later this year.


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[marcusvdk]

Tuesday

Decided to pump some iron

Bench press 3x15 65lbs, 3x10 95lbs
Leg extensions 3x10 50lbs
Bent row 3x10 40lbs
Tricep press 3x10 40lbs
Shoulder press 3x10 40lbs
Bicep Curls 3x10 40lbs
Arm workout I forgot name of 3x10 40lbs

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[Bonecollector]

Your leg muscles burn a lot of calories Marcus. I would double your number of sets on legs.


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[marcusvdk]

Your leg muscles burn a lot of calories Marcus. I would double your number of sets on legs.


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So 6 sets of 10 or 3 sets of 20?

Was trying to give legs a little break after the hard push on the bike yesterday

I can add leg curls also as the bench I have has the piece on the end.

Besides squats and lunges to add what other leg workouts should I add

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[Bonecollector]

Those all sound good. You can do either either increase the number of sets or the number of reps.
Working legs is s double bonus. You burn calories while working them and also increase muscle which burns calories after you work them, this the double bonus. [emoji106]


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[marcusvdk]

So something like this?

Leg extensions 3x20, increase weight 3x15
Leg curls 3x20, increase weight 3x15
Squats 3x15, increase 3x10, increase 5x5
Lunges w/ dumbells 6x10, increase 3x10


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[Bonecollector]

So something like this?

Leg extensions 3x20, increase weight 3x15
Leg curls 3x20, increase weight 3x15
Squats 3x15, increase 3x10, increase 5x5
Lunges w/ dumbells 6x10, increase 3x10


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I would eliminate the 5x5 squats. You will be fine with the other 6 sets.
Also eliminate 3x20 on lunges. 6x10 will be enough.

Get r done


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[ScottR]

Bonecollector May have some thoughts on my squat day(critique is welcome) but here is what I have planned for tomorrow. Might help you Marcus with a bit of variety.

Standard Squats- 185x 190x 195x6, 185x 180 8 reps on all but 195

Hip Sled- 3x360x7
DB Calf raises- 3x75x14

Landmine Squat- 3x85x8
DB Squats/hammer curl- 3x45x6

Leg Extensions- 3x160x10
Goblet Squat- 3x80x10
Bulgarian Split Squat-35lb kettlebell

Stair Climbs- 15 rounds

 

[Bonecollector]

Scott,

That is quite a few sets with small increases followed then by a decrease in weight.
I'd warm up and get into it. Your goals are a bit different than those of Marcus.

Here is what I suggest (you may need to adjust the numbers) keeping in mind you are more concerned about keeping muscle and staying functional.
Also, keep an eye on the remainder of your leg workout as you are 'heavy' on the number squat exercises. It may be best to do 1-2 of the others depending on how you feel and rotate in/out the other squat exercises.

Bar x 15
135 x 10
185 x 2
195 x 8 x 3

 

[marcusvdk]

Wednesday

Almost had it was so close

Recumbent bike 60 mins 22.98 miles

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[THelms]

Haven't updated in awhile... here's today's routine.

1. Morning Before Work - 25 minutes HIIT Yoga... Asana Rebel - don't laugh, it's a butt kicker.
2. Lunch Time - 5 sets of Tire Flips with the 800 lber, 3 flips per set; Barbell Back Squat 5 sets of 3 reps - 80% of 1 rep max; 3 sets of 6 reps Front Squat with 200 lb. sandbag
3. Before bed - Pack hike or Stadium Stairs w/50 lb. pack & then a 5 minute Yoga session for stretching.

I've completed through #2 and my legs are trashed... can't wait for the Pack workout this evening.

 

[ScottR]

Haven't updated in awhile... here's today's routine.

1. Morning Before Work - 25 minutes HIIT Yoga... Asana Rebel - don't laugh, it's a butt kicker.
2. Lunch Time - 5 sets of Tire Flips with the 800 lber, 3 flips per set; Barbell Back Squat 5 sets of 3 reps - 80% of 1 rep max; 3 sets of 6 reps Front Squat with 200 lb. sandbag
3. Before bed - Pack hike or Stadium Stairs w/50 lb. pack & then a 5 minute Yoga session for stretching.

I've completed through #2 and my legs are trashed... can't wait for the Pack workout this evening.

The sandbag didn't try to decapitate you this time did it?

 

[THelms]

I lucked out.

 

[Bonecollector]

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[sigpros]

Guys glad to see you are all still at it. I'm still lifting but school 3 nights a week and working 7 days a week doesn't leave much computer time. Have a Goruck event June 1 with some guys from work. Momma has a power lifting meet April 28 and one in July in Tennessee. Keep on keeping on fellas

 

[Bonecollector]

Sig
Focus on eating as healthy as you can and get rest when you can with the busy schedule. It?ll keep you better off than running off the rail and easier to transition back into an exercise routine.


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[THelms]

Bonecollector's advice about enough sleep is huge... how much sleep do yous guys average per night? I know I don't get enough as I only average around 5.5 - 6 hours.

 

[ScottR]

Bonecollector's advice about enough sleep is huge... how much sleep do yous guys average per night? I know I don't get enough as I only average around 5.5 - 6 hours.

Yup, we all live border line sleep deprived and don?t even know it. I think this contributes to Dad Bod more than anything else ha.