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Wedneaday morning
Lifts
3x12 deadlift
3x20 shrugs
3x15 bent row
3x12 good mornings
3x15 kickbacks each arm
3x12 tricep press

Elliptical series final of the 20 part series
4 min warmup
30 min endurance run
Did a 2 min cool down after the series end.
 

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tim said:
That hurts!
I am so screwed. lol
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Yup, and you better get used to it. I've done a couple canoe trips (plus the planned arctic trip this summer) with a 74 year old guy who doesn't seem to have any aches & pains issues. Your extremely active lifestyle serves you well until the crash & burn episodes, and they sure add up as the years go by. I've avoided serious injury for the most part, but a car accident at age 56, and years of martial arts have come back to haunt me. All you can do is grin and bare it, and always have enough ibupropen or acediminiphen on hand. (I didn't spell those right, but they are made up words anyway.)
 
I am actually looking into yoga or tai-chi to help with flexibility. I did yoga for about 6 months, 10 years ago and i felt good, i just am not a namiste guy.
 
tim said:
I am actually looking into yoga or tai-chi to help with flexibility. I did yoga for about 6 months, 10 years ago and i felt good, i just am not a namiste guy.
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I despise yoga also. In the P90X program, one of the cd's is Yoga, and when I was following the program religiously I grunted my way through it, but I avoid it as much as I can these days. Any guy who thinks that yoga is just for sissies should take a yoga class with a bunch of women and prepare to get his butt kicked. On the other hand, I knew that I could outrun, out fight, and out shoot any yoga guru that I've ever met.
 
Friday
Tried a run with my youngest (4 years old) got 0.6 miles before he gave up the continues running had a good pace 5:45 through that distance. The last 1.5 miles was intermittent jogging and walking. Was good to get him outside and burn some of his energy after being couped up so long.

Lifted
Lateral raises 3x10
Front raises 3x12
Reverse curls 3x12
Hammer curls 3x15
Shrugs 3x20
Military press 3x15
 
Been doing some short 3-5 mile bike rides on my lunch hour. Put a pull up bar in the backyard, been trying to get 100ish in a week, plus doing pushups and situps.
This the season to get after!
 
Went to the park with the boys saturday and went to Michigan international speedway to there 5 mile long christmas lights display the kids loved it after being stuck at home for 3 plus weeks.

Sunday
Working on touching up paint in our remodel in the living room. And other random little projects before going back to work this week
 
I am trying to get at least a couple hours per day cutting dead balsam on the road into my place. It's a good workout, but I can tell that I am going to have to cut back on the calories this winter; either that or start a trapline.
Managing to keep finding some projects for the shop, after fixing everything possible for myself and some neighbors. Am making placques for 3 deer (not mine), and for my biggest critter of the year (doing a European mount, will post photos when complete.)
 
Monday
New elliptical series today was interval day
3.5 min warmup
11 intervals( 30 sec sprint, 1 min jogg)
1 min cool down

Lifting
Bench 1x15 95lb, 1x15 115lb, 1x15 125lb
Close grip 1x15 95, 1x15 115lb, 1x10 115lb
Shrugs 1x20 95lb, 1x20 115lb, 1x20 125lb
Chest fly 3x15
Hammer curls 3x15
Concentration curls 3x15
 

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Marcus,
Looks like it might be time to invest in a few plates to give yourself a better workout. Things have been going great and you want to continue to evolve (without getting hurt).
 
Bonecollector said:
Marcus,
Looks like it might be time to invest in a few plates to give yourself a better workout. Things have been going great and you want to continue to evolve (without getting hurt).
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Yeah im slowing moving the weight up to watch out on my bad shoulder. I have a standard 1in bar 45lbs , have 4 25lb plates, 2 10lb plates, 2 5lb plates. Trying to find weights been tough the last 8-9 months. I have some old school concrete filled plates also 2 25lbs, 2 15lbs, and 2 10lbs. So got some weight just dont want to go to far to fast. The close grip bench was rough today why only got 10 on the last set
 
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