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After a fairly weak effort on Monday that involved nothing more than 45 minutes on an exercise bike (while I was reading a book), I did a bit better last night. Leg presses, machine-aided squats, calf extensions, leg extensions, leg curls and glutes. Then 15-minutes on the eliptical at a good pace. 

Now the key is to not be bad during my non-gym, Thursday night.

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Yesterday I mowed my large and steep front lawn, not on a riding mower.  Then I succumbed to two gin & tonics.  I thought about riding my bike for 8 miles but went to the range instead and hit a b

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5x5 Squat at 135 lbs 5x5 Bench at 95 lbs 1x5 Deadlift at 185 lbs Getting back into regular lifting after some time off. 

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Tuesday - Squat, Bench Press

Wednesday - Rowing machine, Spin bike sprints, Sauna

Thursday - Squats, Deadlift, Sauna

Now rest.

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Yesterday- 20min run. stretches.

Today- gym workout. light weights on various machines that their trainer worked up for an old, out-of-shape dude. Then 15minute full body stretches. 

Feeling good.

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I've stuck with it everyday since the 21st.  It's been a little difficult while having to take caution with the knee, but it's also allowed me to focus on other areas that I can tend to neglect... e.g. core, flexibility 

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On day 5 now. 30 minutes every morning. Mason twists, steam engines, abdominal crunches, raised abdominal crunches, planking, side planking, supermans, windmills and a couple others. I'm using the SWORKIT app in my iPhone. Hopefully I can stick to it. 

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  • 3 weeks later...
  • 4 weeks later...

I do various things for my fitness and now that I'm more into golf (and not wrecking my game in the weight room) I am trying different things golf-related. Thought I'd pass on that I'm enjoying a certain exercise in the gym called the "sideways heisman". Might just be called "heisman". It's basically a lunge up on a step, lifting your knee very high while turning your shoulders far toward the leg being lifted. I do it with an 8 or 10 pound medicine ball, arms stretched straight out. Very good exercise that seems to have played a role in my improvement with the club in my hands.

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  • 1 month later...

Thoracic mobility with deep torso strength exercises.  This includes lower core stability functional movement combine with kettle bell swings, squats, and timed sequenced golf swings.  I like to also throw in some TRX, towel, and band work.  

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Final stretch of training for my first Half-Marathon. May 21st...

So running, running, and more running. Dropped down from 180 to about 157 so far. In the past 12 weeks, I'll have almost 200 miles in by race day. 

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On 5/11/2017 at 9:58 PM, Slice of Life said:

Final stretch of training for my first Half-Marathon. May 21st...

So running, running, and more running. Dropped down from 180 to about 157 so far. In the past 12 weeks, I'll have almost 200 miles in by race day. 

That's a lot of dropped weight. Good luck with the race. Please let us know how you do.


I've been working out for about a month now. My wife and I joined a local gym that opened recently in the small town where we live. The gym is unsupervised so we punch in a code to get in and while my wife does her cardio, I'll alternate between lower and upper body workouts, three nights per week.

I have no idea what I'm doing. Just trying to keep the resistance on the light side and do the reps slower until I get to failure. I guess the main purpose is to try and keep my joints and tendons in shape while at the same time trying to regain some lost strength. Would be nice if I could lose a few pounds as well, but I think our diet needs a complete overhaul for that to happen.

Anyway, it feels good to get back into this with a bit more ambition than I've had over the last couple... decades.

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We have a big planter box at edge of our front yard facing street. It has been looking a little haggard so I cleaned up the plants and then put down 800 lbs of topsoil and ten bags of red mulch (took two trips in SUV to Home Depot).  Probably sweated out a gallon but it looks better. Wife was happy. 

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On 2/27/2017 at 2:21 AM, Slice of Life said:

How's it going, gents? Just checking in to make sure all you bums are keeping up with your workouts. ;)

Yup, I'm still consistently hitting the gym 5 days a week. :banana:

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  • 2 weeks later...
On 5/18/2017 at 4:48 PM, RFKFREAK said:

Yup, I'm still consistently hitting the gym 5 days a week. :banana:

Great to hear, man! Finally golf season, so I'm not too bummed out to be on this site lol

On 5/14/2017 at 8:57 PM, JonMA1 said:

That's a lot of dropped weight. Good luck with the race. Please let us know how you do.


I've been working out for about a month now. My wife and I joined a local gym that opened recently in the small town where we live. The gym is unsupervised so we punch in a code to get in and while my wife does her cardio, I'll alternate between lower and upper body workouts, three nights per week.

I have no idea what I'm doing. Just trying to keep the resistance on the light side and do the reps slower until I get to failure. I guess the main purpose is to try and keep my joints and tendons in shape while at the same time trying to regain some lost strength. Would be nice if I could lose a few pounds as well, but I think our diet needs a complete overhaul for that to happen.

Anyway, it feels good to get back into this with a bit more ambition than I've had over the last couple... decades.

Very cool getting into it for the first time. Just watch a lot of youtube videos...if you find the AthleanX videos, Jeff is very knowledgable and may be able to help you out.

Race went very well. Ended up running 13.51 miles, in 1:54:43...so an 8:30 miles pace. My main goal was under 2 hours, with a secondary goal of 1:55. So I JUST barely beat it!

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