Hunting Season Workout

[tddeangelo]

Been a while since I dropped in, but congrats on the century, Guy!

I bought my road bike early July 2013. I'm about to roll the 2k mark on the bike here this month, so I'm doing ok there. I started a new eating program to watch my macros, and I've been lifting now with some focus (Wendler 5-3-1 program). I've seen some pretty decent gains..... the Wendler program focuses on four main lifts- bench press, overhead press, deadlift, and squats. Then you add in whatever accessory lifts you like to support the progress of each main lift. I've gained a fair bit of strength since April when I started....my bench press was a pretty poor 150lbs for a 1-rep max, now I'm at 205. Squat went from 245lbs (back squat) to 305, deadlift from struggling with 160 for reps to 335 for my 1RM recently. Overhead press is staying put at 105 for my 1RM, but my shoulder work was lacking, so we'll see if we can get that number movin' here soon.

Weight hasn't dropped, but holy crap do I feel better!

My resting heart rate is usually between 50-55, so my cardio hasn't suffered much from lifting, lol.

 

[Elkman]

You guys are doing great, at this time of the year I am usually start, stabilizing my weight program and focusing on hiking and aerobic fitness. Nothing is better that walking on uneven ground and hillsides to strengthen all of those lazy leg muscles. A super heavy pack is not necessary and could cause damage that will take a long time to repair. I am still not fully past my accident, even at almost 6 months. The doctor says I have two more months to reach full recovery. Great job, but think about easing up just a little bit on those heavy weights.

 

[Elkman]

I passed my Annual Fire Line Pack test today. The goal is to hike for three miles with a 45 pound pack in under 45 minutes, you must walk, running or jogging is not allowed. Passing this allows me to actually participate in "fireline" supervision, at the ground level. I passed with a time of 42 min 50 seconds. I am the oldest one in our area that still has the qualification of a" Division Supervisor". I have numerous other qualifications but this one requires the highest fitness level.

 

[Guy Miner]

Congrats!

 

[Elkman]

Thanks guy. Anymore 100 mile bike rides in your future. ????????

 

[Vince]

AWESOME Bill!!!

 

[DrMike]

Congratulations, Bill. You've done well, coming back as you have from that surgery.

 

[Elkman]

Thank you all for the support. Now my focus will be on strengthening the lateral muscles rather than speed. Side hill, downhill, on moderate terrain. No more speed walking, only hills, with a light pack. I will be wearing my heavy boots, and will also have to go through my gear to make sure that everything is ready to go.

 

[DrMike]

I've got to work on my knee. Problem is, the meniscus is still healing (no surgery) and there is significant degeneration (which accounted for the great pain I experienced over the past two weeks). I will now start to work up strength slowly. However, strenuous climbing in the mountains may be confined to the rearview mirror. That could put a crimp in goat hunting. :grin:

 

[Elkman]

Good morning Mike.
I have actually seen goats standing on a blacktop road, however it is a rare occurrence. First off, you have to have a blacktop road. Good luck take it slow and careful that injury is a bad one.
I am headed up the hill !!!! Beautiful day here, no wind.

 

[Guy Miner]

Thanks guy. Anymore 100 mile bike rides in your future. ????????

Probably not during the summer heat. I melt! :mrgreen:

Am doing roughly 50 mile rides weekly, along with several 15 - 30 mile rides. Really pushing it up the hills! Having a blast. Building some climb & sprint speed, but not doing any more of those 100 mile rides for a while. Something I've found is that I get bored silly pounding out those last couple of hours on the road bike... It's good endurance training, but after about four hours on the bicycle, I need to go be doing something else. Almost anything else!

Guess I'll never be a true long distance rider!

Also, hiking more now. Two mulie hunts ahead of me, one is in some pretty serious terrain. I want to be ready.

Guy

 

[tddeangelo]

Guy, you aren't kidding on the tail end of a ride. I've started a coaching program for cycling, which took my volume WAAAAAAY down, and my speed, to build efficiency sort of from the ground up. Seems to be working, hard to tell. My training is usually less than an hour, but focused at keeping my heart rate to a certain (much lower) threshold. It grates on me, as I want to "drop the hammer" once in a while, but I think it will pay dividends over time. I hope.

The weights make up the difference for me....I don't get to really rack up the miles on the bike yet, but I'll go move some weight after my training ride, and that helps me feel worn out!

I need to start doing more regular runs now, and also some hiking. I'm currently in WV on a trip with my wife, but NOT with my kids, lol, so we plan to get in a bit of hiking. Brought my Asolo's and Eberlestock....I'm ready!

 

[DrMike]

Good morning Mike.
I have actually seen goats standing on a blacktop road, however it is a rare occurrence. First off, you have to have a blacktop road. Good luck take it slow and careful that injury is a bad one.
I am headed up the hill !!!! Beautiful day here, no wind.

I've seen them coming down to some well sites near an area where I hunt. It does happen.

 

[sask boy]

DrMike, I sure hope that knee heals up before Moose season!!
I Know how much you enjoy that hunt and I find it amazing that your wife advises you what is on the Moose grocery list and you seem to find it. I am not sure I could ever be that patient :wink:.

Blessings,
Dan

 

[DrMike]

I've passed on some big boys just to keep her on side, Dan.

 

[Guy Miner]

50

This is my "50" workout, every morning. No fancy gym needed, just a few weights here at home, and a bicycle or a pair of hiking boots:

50 pushups
50 situps or crunches
50 leg lifts
50 curls
50 deep knee bends/squats
50 upright rows
50 bent rows

The "50" can be all in one set, like the situps are. Or I can break it into sets of 10 or 25 depending. Just make myself do 50 reps.

It's a pretty doggone good all-arounder. I'll swap it up quite a bit sometimes, adding stuff like 50 "8 count body-builders" and such.

Often I'll pound the heavy bag, or work the "mook jong" wooden dummy a bit.

If I hike from home, there's two routes I alternate, each goes up a big, steep hill. One is about a two hour round trip, the other is a little steeper but shorter and is about an hour and a half round trip.

When I bicycle, during the week it's only 12 - 15 miles, fairly flat. On weekends it's usually 25 miles, with just a few gradual hills. Maybe 8% grade or so at most.

Tuesdays frequently feature a "long ride" 40 - 100 miles. I like the under 60 mile rides best. 100 is just a long day on the bike!

So I call that my "50" workout. It's good. Basic. Gets me up and going, then I hike or ride. Hike is usually solo, though I often run into other folks I know along the route. Ride is usually a group event. Good start to the day!

I'd been ignoring the 50 workout for a while, but am back at it. In my own late 50's now and I really don't want to lose what I've got, any faster than I must.

Regards, Guy

 

[Elkman]

Good morning all
Guy that is a great workout , I do similar, only with my bowflex. It seems to have helped my stay fit and while no longer an athlete, I get around in most terrain pretty well. My hike is similar, and I can always shorter the hill by turning around part way. I have yet to make it to the top this year, because I am carefully breaking in those new ligaments that get me up and down. If I go straight up the hill its 1200 feet elevation change and 1 mile each way. I see no one. Friday I broke my routine to do a 6 mile hike on the Klickitat River trail. I can remember when I was in my late 50's.

 

[Elkman]

This morning my wife and I went hiking together. She typically does not hike for fitness, but does water aerobics 4-5 times a week plus some weight training in on fridays. This was the first time we had been out together on a trail this year. She picked the 'Dog Mountain" trail hike, which is one of the most popular, and difficult trails in the Columbia Gorge near our home. We took the "short" loop, a total of 4.1 miles and an elevation gain and loss of 2500 feet. I followed her most of the way and coached her a little on the uphill stretch, as she has a tendency to go to hard, then burn out. Coming down she again led and beat me back to the trailhead by 10 min. Downhill is still not my friend and the trail we came down, dropped over 1000, per mile. This trail is about 50 mile upriver from Portland and there were over 80 cars in the parking lot when we finished our hike. It was a great day, cool and I was really proud of her because that has been her most difficult hike in several years. A great day.!!!!

 

[Vince]

I've been working so much overtime lately that I just haven't felt like going in the gym or getting on the treadmill these last couple of weeks. Any chance I get I'm sleeping as I'm only averaging about four hours of good sleep a night.

Sent from my SGH-M919 using Tapatalk

 

[Guy Miner]

The 60 hour weeks, five 12 hour night shifts, were getting to me. It was time for me to retire...

Happier and healthier now, though I do miss the income and the health coverage.

Guy