starting over again.

[Jdizzlean]

made a goal to run the Manitou Incline in May.

https://www.visitcos.com/things-to-d...ings-colorado/

starting elevation: 6600 feet
end elevation: 8611 feet
distance: .9 miles
steps: 2744


todays workout:

treadmill for time: 7.5 mins on 4.5 speed, gonna try for 10 mins on thurs

incline bench, db's
30x8
35x8
40x6
35x6/4/2 12

Squats
100x6
110x6
120x6
120x8

Single Arm Linear Jammers:
65x10
75x10
85x10

Overhead Press w/ DB's
20x8
25x6
30x3 25x3
20x 5/4/2 11

Plank
2x45 count
1x30 count

Deadlift
85x8
95x8
105x8
115x10

Leg Raises ( i can't find the vid showing what i mean. i'm hunched tight over a flat bench lenghtwise, and it's just raising the legs up to work the glutes. it's not called leg raises, but thats what i call them ;/ )
20 ea

[MoEcho]

made a goal to run the Manitou Incline in May.

https://www.visitcos.com/things-to-d...ings-colorado/

Holy crap … I would be dead. PROPS!

[ElrondHubbard]

made a goal to run the Manitou Incline in May.

https://www.visitcos.com/things-to-d...ings-colorado/

starting elevation: 6600 feet
end elevation: 8611 feet
distance: .9 miles
steps: 2744


todays workout:

treadmill for time: 7.5 mins on 4.5 speed, gonna try for 10 mins on thurs

incline bench, db's
30x8
35x8
40x6
35x6/4/2 12

Squats
100x6
110x6
120x6
120x8

Single Arm Linear Jammers:
65x10
75x10
85x10

Overhead Press w/ DB's
20x8
25x6
30x3 25x3
20x 5/4/2 11

Plank
2x45 count
1x30 count

Deadlift
85x8
95x8
105x8
115x10

Leg Raises ( i can't find the vid showing what i mean. i'm hunched tight over a flat bench lenghtwise, and it's just raising the legs up to work the glutes. it's not called leg raises, but thats what i call them ;/ )
20 ea

2,000 feet of elevation in less than a mile? That's Ironman stuff right there. We'll be cheering for you!

[Jdizzlean]

Back from staycation, did some catering and helped a friend's restaurant out for a few days. Otherwise just had the plague the whole time. Still some lingering effects, but gonna get back after it.

As for the Incline, the men's world record is 17.5 mins, i think i'll be closer to an hour or so the steepest it gets is 65 degrees, which at elevation is pretty intense.

today:

Bench Press
65x8
75x8
85x8
95x6
85x6/3/3/1 13

Squats
100x7
110x7
120x7
130x7
120x7/5/4/4/2 22


1 arm jammers
70x10
80x10
90x10

DB Rows
35x8
40x8
45x5
45x8
40x8/6/4/4/3 25

Low Cable Cross
40x8
40x6
40x6

Overhead Press
45x8
45x8
50x7
55x5
50x3/2/1/1 7

and then cardio hell in the morning. I've been out 2 weeks, so they're probably up to a full 10 stations by now... FML.

well, we did 9 stations, however i did a 5 minute run on the treadmill followed by 500 meters on the rower before hand.

standing kettleball single leg deadlifts
jumping jacks

wall sits with medicine ball russian twists
knee highs

treadmill sprint
plank

rowing machine
flutter kicks

bodyweight squats w/ pvc bar
starfish

db squat to clean and press
jumping jacks

bear crawl with 10lb medicine ball push
mountain jacks

medicine ball slam
standing alternating leg kicks

box step ups
push ups

[shaneinga]

That Manitou climb is no joke. One of my family members from Colorado who has done the climb was telling me about it. He is a workout/crossfit junkie and he said it is extremely tough. I ran some of the bleachers at Redrock with some of the other crazy people exercising there one morning. I was surprised at how big a difference the altitude made. I was huffing and puffing. Of course I am from Georgia so I am not accustomed to being that far above sea level daily like you are. Good luck with your climb.

[Jdizzlean]

I've lived here almost 30 years, when i was younger and in better shape, i just never got around to it. then i got fat and figured i'd have a heart attack trying. now i'm in far better shape then i have been in forever, so i figure it's a good time to go. also treating it as a training day for the spartan sprint i signed up for in august.

i have no illusions it'll be easy, it's still basically climbing straight up the side of a mountain.

some other recent victories:

i can now fit in a 2x shirt, down from a 4-5x
i've lost a total of 8 inches off my waist, at 44 now, although its probably less than that
gone from a size 13.5 to a 12.5 ring, almost time to drop another size
broke the plateau this week, dropped 6# to 275

[Jdizzlean]

Of course I am from Georgia so I am not accustomed to being that far above sea level daily like you are. Good luck with your climb.

the opposite is true too, anytime we go on vacation and drop down to sea level, there's so much more oxygen in the air that it's far easier to run/jog/exercise than it is up here. takes a lot longer to get tired

[ElrondHubbard]

I've lived here almost 30 years, when i was younger and in better shape, i just never got around to it. then i got fat and figured i'd have a heart attack trying. now i'm in far better shape then i have been in forever, so i figure it's a good time to go. also treating it as a training day for the spartan sprint i signed up for in august.

i have no illusions it'll be easy, it's still basically climbing straight up the side of a mountain.

some other recent victories:

i can now fit in a 2x shirt, down from a 4-5x
i've lost a total of 8 inches off my waist, at 44 now, although its probably less than that
gone from a size 13.5 to a 12.5 ring, almost time to drop another size
broke the plateau this week, dropped 6# to 275

That's a hell of a good progress report. Big kudos on the breakthrough. I think the best is yet to come!

[Jdizzlean]

tonight's workout, put in numbers later. also cardio hell in the morning again.

Incline Bench
70x8
75x6
80x5
85x3

Incline Pushups, 3x10

Squat
110x6
120x6
130x6
140x6

Incline Pushups, 3x10

Overhead Press
45x8
50x6
55x5
50x6

Incline Pushups, 3x10

Deadlift
95x8
105x8
115x8
125x8

[Jdizzlean]

Thursdays workout:

Bench Press
65x8
75x8
85x8
95x6
95x6
85x5/3/3 11

Calf Raises
3x20

Squats
100x10
110x10
120x10
130x8
130x8
120x8/6/4/2 20

Cable Crunches
3x200x50

DB Rows
35x8
40x8
45x8
50x5
50x7
45x10

Wrist Rotations with Straight Bar
25x10
35x10
45x10

Overhead Press
45x8
50x8
50x7
55x5
55x2
45x5/2/1 8

[Jdizzlean]

xfull of don't want again today. oh well.

Bench Press
65x10
75x10
85x10
95x3/1
85x5/3/2 10

3x10 Incline pushups

squat
110x10
120x10
130x10
140x10
150x5/5/5/5/3 23

3x10 Incline pushups

DB Row
40x8
45x8
50x8
55x8
50x5/5/4 14

3x10 Incline pushups

Overhead Press otherwise known as the **** you lift
45x8
50x5
50x5
55x5
50x2/nope 2

did a "light" version of cardio hell after work this morning:

jumping jacks to warm up

box step ups
mountain climbers

treadmill sprint
flutter kicks

rowing machine
something

body squats w/ pvc bar
starfish

db squat to clean and press
something else here

medicine ball squats to throw it up the wall, it's a technical term
something else

medicine ball slam
jumping jacks

[Jdizzlean]

got up early tonight and did a 2.5 mile road/trail march w/ a 30lb rucksack with a buddy, you know, cuz i'm a glutton for punishment.

[ElrondHubbard]

I can see those numbers rising. Have you tried graphing your progress over time? I'll bet it would look encouraging.

[Jdizzlean]

before they changed the coding here, i used the one integrated into tracking your own workouts. a few months back they changed it for some reason, and my work computer doesn't like it ( i can't even see anything) and since then i haven't bothered to track them. I suppose i could find another resource to do it, or go back and re-enter everything at home (just kidding, i'm not doing that lol).

i see/feel it while working out, but other than looking here for progression, i don't have a visual means to do so ;/

[Jdizzlean]

Tuesday's workout last week was being shorthanded at work, probably had 15-20k steps, basically walked for 10 hrs straight and skipped lunch (as well as cardio hell in the morning)

Thursday's workout last week was sitting on the couch elevating my feet to get the swelling in my ankles to go down.

Tonight's workout (sunday) was skipped due to an ankle injury from this morning, however tmw morning (monday night) I'm gonna do a 2-3 mile ruck w/ buddies, hopefully that goes well with the 30# pack and I can return to the gym Tuesday.

gonna replace overhead press for the time being w/ Plank sets to work on core strength at the recommendation of a co-worker. and it'll be either incline pushups or more planks as accessory moves until i'm doing 10 mins of planking a day per his challenge

[Jdizzlean]

yesterday's Ruck was just over 3 miles. my partner being a sadistic twat had me run a few places in it, for about a block at a time.

weighed my pack, it's actually 22.5 lbs, not 30.

tonights workout:

Incline Bench
75x8
plank
80x8
plank
85x6
plank
80x7/4/3/1.5 15.5

Squat
130x8
plank
140x8
plank
150x8
plank
140x5/5/5/5 20

Deadlift
105x8
plank
115x8
plank
125x8
plank
135x10

plank hell sets from above, for as long as I can hold it each set, in seconds
50, 45,45,45,35,35,50,40,35

and we have cardio hell in the morning too

jump squats to warm up

rowing machine
30 secs plank

body squats w/ pvc bar
30 secs plank

db squat to curl and press
30 secs plank

sinlge leg deadlift w/ kettleballs
30 secs plank

45# DB farmers carry
30 secs plank

medicine ball slam
30 secs plank

box step ups
30 secs plank

medicine ball russian twists w/ wall sits
30 secs plank

treadmill sprint, up to 5.5 speed
incline pushups

[Jdizzlean]

been sleeping like crap this past week or so, maybe 2-3 hrs a night. which isn't ideal when you work a 12 hr shift, and there's no such thing as work from home in my profession. so i've been taking a nap at lunch instead of working out just to be able to function. even though i got a full nights sleep last night for the first time in a week, i'm still exhausted...

gonna hit the gym tonight regardless, even tho the don't want is strong.

Incline Press
75x8
80x8
85x8
80x5/5/3 13

Squats
130x8
140x8
150x10
150x10

Deadlift
105x10
115x10
125x6 and felt like puking
125x2 and felt like puking....



Plank for time: buddy told me duration is good, now to work on getting my butt lower down
3x30 secs


Incline Pushups to failure
20,18,17

[ElrondHubbard]

Wish I had advice for the sleep, I get that issue sometimes too. If it gets too bad, just decrease the intensity. Other than that, hoping things settle in quick. Don't go too long without sleeping well!

[Jdizzlean]

staff has been pretty lean at work, no lunch yesterday. did a upside down pyramid circuit tonight, 1 set to 10, back to 1, anything weighted w/ 20# DB

Kettleball swings
Goblet Squats
overhead press
1 arm DB rows from the floor
incline pushups

makes for 179 reps each excercise, did that in about 45 mins, 5 mins on the eliptical to warm up just prior.

owe.

[Jdizzlean]

so COVID has been ravaging my family.

my father in law is in the ICU in stable/critical for a week and change now. my mother in law is positive, my wife is positive, i'm presumptive although I haven't been tested. we've both been fever free for almost 2 weeks however, so there's that. I had one episode at night where i blacked out and woke up with my head inside the bathroom cabinet which was a little scary. I still have some residual shoulder and neck pain from that but it's been getting slowly better. that said, I haven't done a whole lot of working out, both to keep me away from the gym as i could potentially infect others, and to give said shoulder and neck time to heal.

still have a date end of May to do the incline assuming things are back to "normal" by then.

[ElrondHubbard]

That's a real rough patch to handle. I hope everybody recovers well, including you. Keep the faith, man, it will all blow over eventually.

[Jdizzlean]

really not feeling it lately, gonna hit the gym here in a minute anyways, try to put some work in.

Alternating DB Curls
- 15x12
- 15x10
- 12.5x12

Tricep Pushdowns: 30 second amrap
-70x29
-80x27
-95x28

Hammer Curls: Sprints
- 15x15 fast, 10 slow
- 15x15 fast, 10 slow
- 12.5x15 fast, no slow

Superset:
Skull Crushers / Floor Press to Skullcrusher / DB Seated Tricep Press
-35/35/20x10
-30/30/17.5x10
-30/30/15x10

i think there's more disinfectant in the gym than in all the other staff areas at my work combined... i counted easily 15 bottles in there. ironic when you consider someone killed a small tree, as every 3ft along the walls and on both sides of the door, and even on some equipment are notices that no more than 6 are allowed in the gym at any given time, and to clean everything before and after use...

was a good workout, was just hitting failure at the end of all those sets. can't do tmw, have a meeting at lunch, but tuesday i think i'm gonna do an ab workout

[Jdizzlean]

today's ab superset:

flat bench leg raises x10
swiss ball crunch x10
RKC Plank to failure
modified superman to failure

did 20 mins, 6 rotations
may finish w/ a max weight cable crunch burnout, 200x73, probably could've done more, but form was failing, so i called it

[Jdizzlean]

today's workout later at lunch:

superset 1:
Hammer Curls- Sprints, fast then slow reps
15x 15/10
15x 15/10
12.5x 15/10 slow were hard to get in

DB Flyes
20x15
25x15
30x8

Tri pushdowns - AMRAP
80x30
95x28
110x18

Superset2:
Skullcrushers/ Skull to floor press/ seated tri extension
35/35/20x10
30/30/17.5x10
30/30/15x10

a few mins as always on the elliptical to warm up,

2 sets of 10 on low cable cross to finish, 30#

[ElrondHubbard]

Nice! It's good that you're able to keep a consistent program going.

[Jdizzlean]

leg day!

chair squats
3x20

Leg Press
225x9
275x10
345x8
RP 345x8/4/4

Squats
140x8
150x8
160x8
RP 160x8/4/4

Deadlift
100x8
110x8
120x8

[Jdizzlean]

dropped my incline pushups from the treadmill down to the curl bench today, first 3 sets were 10 reps, all the rest were 4-5

Hammer curls, 30 sec AMRAP
15x18
Inclines
15x19
Inclines
15x18
Inclines

Straight Bar Tri Pushdowns 30 sec AMRAP
80x29
inclines
95x28
inclines
110x18
inclines

Floor Press to Skullcrusher
35x10
incline
35x10
incline
35x10
incline

Staight bar wrist curl
50x10 ea hand
inclines
60x10 ea hand
inclines
70x10
inclines

[Jdizzlean]

it's been crazy the past few weeks. one, we had a staycation and cleaned house every day. i helped my sister move from her old house to a 3rd floor apt, yay stairs. done a few workouts, but i've been, and will be buried in trainees at work for awhile, so i don't even have time to hop on and update this more often than not. I'm still pluggin away, did a pretty decent arm workout yesterday, don't recall all the weights, but i did:

5 mins elliptical

floor press / squat to clean and press w/ db's superset
tri pushdowns / floor press to skullcrusher superset
cable crunch / lat pulldown superset


and i'm super bummed, my date w/ the incline has come and gone, they closed it "indefinitely"

[Jdizzlean]

still going strong. been buried under a mountain of trainees at work. did a full body workout just the other day, been progressing on weights/reps slowly.

my father in law lost his fight w/ covid after 71 days in the ICU, so that's been a big change in our life.

my spartan race was cancelled as well.

gotta keep pushing regardless however. just don't have as much time to hop on here and post about it. I'm trainee free for the next two weeks, and then the roller coaster starts all over again.

[ElrondHubbard]

Just catching up here, I'm really sorry to hear that. And yet people are still minimizing it.

All the best to you and your family, I hope you stay strong.