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Get Fit, Stay Fit, Feel Good - 2026

I have been looking for coconut water on occasion. I should ask HQ to buy some for home.

Dig my berries for sure. I have been chasing the polyphenols in my diet and blue and blackberries deliver.

My balance is starting to really improve as well. PT lady is all about that since I am an old f@ck.
 
Way Awesome. Costco has the large size coconut water...kirkland brand (which is a good thing).
 
Thursday workout is in the bag.

Thursday was horrible from a leg perspective. I paid for ignoring my lower body with day after #2 pain like few others. My commute to work which includes stairs sucked the big one. Almost held in the need for a bio break and food all day but broke down and went downstairs for lunch and much needed bowel emptying.

Got to the gym and was figuring out on the fly which exercises to group together to avoid double work in one set. looks like grouping by 3 was the magic number. The one odd exercise was the 5" off the floor deadlift. gym rack isn't really set for this so it wound up being about 8-10 inches off the floor. I think they did it this way as it hits the lower back/back area more and legs less but I did get some leg work in as the pain in my legs worked itself out. Driving home was fun as my shoulders,biceps and forearms were all screaming at me to stop using them.

I don't know what it is about these new sets but man I am sweating like a dog doing the routine. I am doing them pretty much the same way I worked out before different sets with 1 minute rest between groups but IDK maybe the gym got cheap and is using less AC as its now summer so they upped the thermostat.

Liking the new routine because I feel more wiped out at the end than I was before so am thinking that I am working more, so gains will be better once I get in the groove and also find optimal weights for each exercise. These first few weeks are basically going to be me trying to find what weight works best so I am ragged at the end of 3 sets so that I can start increasing weight from there.
 
Sharxfan said:
Thursday workout is in the bag.

<Snip> Driving home was fun as my shoulders,biceps and forearms were all screaming at me to stop using them.

<Snip>
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Good for you. :thumbup

I snipped the above because when I am driving my are just yelling "Hell yeah we did some shit!" Which feels really good. Reminds me of long ago times.
 
A fool and his money....

At national parks in the West, tourists are buying oxygen before hikes
But doctors who have studied lung function at higher elevations for decades say that canned oxygen’s benefits are short-term at best, aren’t backed by any existing peer-reviewed scientific research and are likely overstated. Even the packaging, which calls oxygen weightless, is false. “I think there are a lot of unsubstantiated claims,” said James Moloney, a professor of medicine at the University of Colorado Hospital.
Click to expand...
 
Like a video game Stim shot...sucking O2 from the Bottle in smaller airplanes can help with alertness for sure. This shit...probably a few minutes of clarity, but not much strength gains IME.
 
Sharxfan said:
Thursday workout is in the bag.

Got to the gym and was figuring out on the fly which exercises to group together to avoid double work in one set. looks like grouping by 3 was the magic number
Liking the new routine because I feel more wiped out at the end than I was before so am thinking that I am working more, so gains will be better once I get in the groove and also find optimal weights for each exercise. These first few weeks are basically going to be me trying to find what weight works best so I am ragged at the end of 3 sets so that I can start increasing weight from there.
Click to expand...

I totally phoned in the "effort" yesterday...bushed AF cause according to Garmin, I got about 2.5 hours of shitty sleep. Still, went through the motions, but it was purddy pathetic. Ah well...check it off at least. Same as you. Legs.

New programs are so inefficient. I end up burning the workout doing lower weights just to get the pace and tempo down, for the first run through. I don't do it the whole workout; just the first set, but it's annoying...and the next run through, so satisfying and worth it. Gains will be fine, they fluctuate anyway for me, through energy levels/ lack of recovery time.


Sharxfan said:
The one odd exercise was the 5" off the floor deadlift. gym rack isn't really set for this so it wound up being about 8-10 inches off the floor.
I think they did it this way as it hits the lower back/back area more and legs less but I did get some leg work in as the pain in my legs worked itself out. Driving home was fun as my shoulders,biceps and forearms were all screaming at me to stop using them.
Click to expand...

That one sounds goofy to me...at least thinking about not jacking my lower back up. Exercises I try and make me think I could hurt myself on, I skip them and fill In with another. There's just some things I'm unwilling to put into my program where it may exacerbate a problem or create one that's obvious. FWIW, I've messed my back up from the exercise you're referencing, but was a bit higher than that; like 12" or so. It was a deadlift with 90 degree hinge and then back up. One of the few injuries I've had that took me out for weeks. Nope...no thanks on those partials. I'll go to the floor and back up every time now.
 
Holeshot said:
Like a video game Stim shot...sucking O2 from the Bottle in smaller airplanes can help with alertness for sure. This shit...probably a few minutes of clarity, but not much strength gains IME.
Click to expand...
How many breaths would you get out of one of those $19.99 bottles?

Seems like the same kind of scam as with ginsing shots, which is also BS because ginseng is only effective when you take it daily.
Taking ginseng daily can act as an adaptogen, helping your body fight fatigue and cope with stress. It is most famous for boosting brain function, regulating blood sugar, and supporting immune health, though effects often take weeks of consistent use to build up
Click to expand...
 
Yeah, seems scammy to me too....take 4 deep breaths, jump to 98%Sp02 and then fall back to 90%...
 
Holeshot said:
I totally phoned in the "effort" yesterday...bushed AF cause according to Garmin, I got about 2.5 hours of shitty sleep. Still, went through the motions, but it was purddy pathetic. Ah well...check it off at least. Same as you. Legs.

New programs are so inefficient. I end up burning the workout doing lower weights just to get the pace and tempo down, for the first run through. I don't do it the whole workout; just the first set, but it's annoying...and the next run through, so satisfying and worth it. Gains will be fine, they fluctuate anyway for me, through energy levels/ lack of recovery time.




That one sounds goofy to me...at least thinking about not jacking my lower back up. Exercises I try and make me think I could hurt myself on, I skip them and fill In with another. There's just some things I'm unwilling to put into my program where it may exacerbate a problem or create one that's obvious. FWIW, I've messed my back up from the exercise you're referencing, but was a bit higher than that; like 12" or so. It was a deadlift with 90 degree hinge and then back up. One of the few injuries I've had that took me out for weeks. Nope...no thanks on those partials. I'll go to the floor and back up every time now.
Click to expand...
I don't know it did kind of hit my lower back hard but with the same form I use for deadlifts it wasn't too bad to do although my lower back was pretty wiped out even more so that when I do lifts with barbells. I used the rack to make sure I was going straight up and down on the lift I didn't hinge as much it was kind of like an abbreviated deadlift that just stopped higher up.
 
Rack deadlift seems like a safer straight-leg deadlift. I'd bet you can lift heavier than straight-leg and target the glutes and hips more.
 
Im posting this because I agree wholeheartedly with it’s message and I wonder how many people might be out there lurking, wanting to be healthier but maybe a little unsure or intimidated about starting. The post talks about how the gap between healthy and sick is filled with options to manage symptoms and maintain comfort. I want another option for that gap. A bridge. I feel like maybe, in its own little way, this thread is that bridge. Built post by post with encouragement and information for anyone who wants to feel like their body serves them. Keep pushing and sharing and helping gang.
 
Damn.

Seeing the real work is impressive. :thumbup

My 2 hours in the gym is wimpy in comparison. Still a solid workout. My shoulders are telling me you did shit right now.

I must say though the one leg balance is really improving.
 
2 hours in the gym is most definitely not wimpy. I lift weights but that much time in a gym would wreck me.
 
I envy the bikers their ability to bike safely and wish I could do more biking but I stick to what I can do and that is the gym right now.

I skipped Friday as my gut was not behaving and I didn't want bad things to happen during a squat. :laughing Monday is a new day though and I will be back in the gym. I really feel the routine change is going to be beneficial for me as I feel more wrung out afterwards which I wasn't feeling as much with isolation exercises. going to do the new routine for about 3 months then go back and see what/if any strength gains I gotout of it.
 
Next week is an odd one.
M = Legs / PT
T = Upper body /PT
W = stretching
T / F = riding (220 miles each day)
S = Stretching
Su = one long ass day riding. (293 miles HWY 5 slab crap).

I expect it to be a fun challenge.
 
My weekend of exercise was more ups and down, as is life.

Thursday was another local MTB race. I choked! 😭 I had a good first lap and kept up with my main rivals in the 2nd group. I tried to stay near the front but out of the wind and was in 2nd (in the group) most of the time. Then up the first climb, my main rival attacked. I tried to both not cook myself and keep up as much as possible. This left a 50ft gap between me and a small group of 3 at the top of the climb. I decided to try to catch as slowly as possible along the ridge and then make up the rest of the time on the descent. Well that didn't work at all. Another rider attacked me on the ridge. I didn't go with him and they all just slowly pulled away. For the life of me, I dont know why I didn't go with that extra attack. For the rest of the race, I yoyo'd with a guy on a gravel bike. He'd catch up in the headwind section. I'd pull away on the descents and rougher bits. Then in the final minutes of the race, I looked back and didn't see him. So when a lapped little girl was in front of me for the finish, I played it safe. Right then, The gravel racer pulled up alongside of me with another. The 2nd guy blocked me a little. And while my sprint was stronger, I still lost by 3ft. :mad:. Turns out I didn't see him because he was far closer and behind a bush. 6th place, minutes off the podium. My main rival finished 2nd, beating the others in his group.

Race was 1hr10min. 1037 Calories burned. Avg HR 178bpm. Cooked!

Friday I took completely off just to reset.

Saturday was a 4.5hr chill ride, like RPE 3-4. To "punish" myself for the silly mistakes on Thurs and for taking Friday off, I did RPE 5 instead. My riding buddy was on his fast road bike. So my normal 15-20w advantage over him was now a 5-10w disadvantage. And he only had to ride 2.5hrs. We mixed it up a bit, had a good time, then I continued that pace after he peeled off. Sometimes it just feels good to go faster than you should.

Sunday was a gravel group ride with some beginner acquaintances. I had a 3.5hr chill ride with 4x1m sprints planned. I expected a slow pace, so I took the MTB to make it a little harder and to get more experience doing hard efforts on that bike. Well turns out I really need that practice. My 1m efforts on the MTB sucked so bad. I'm not good at putting out power with the suspension and completely missed the pacing. I'll definitely be practicing that more this week.

My 1m efforts were 527w, 522w, 486w, & 446w. That's a bit off my PR of 589w.

Here's a group ride pic for giggles.
IMG_5987.jpg


Also, I often make a funny face when trying hard.
DSC_6322.jpg
 
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Me thinks Dr. Raymond hasn't read the Freakonomics series of books.
 
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