probably time to revive our W&SS workout threads

M

mtwarden

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Sep 27, 2009
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haven't seen one in months and I probably don't have to go into much detail why being in shape is probably our best "tool" in a survival situation (not to mention helping keep our sanity :))

my workout has undergone a major overhaul, for years (decades actually) I was very diligent in lifting weights three to four times a week, I pretty much ignored any aerobic activity unless it involved hiking/hunting/fishing which usually amounted to a monthly activity, not a weekly one

my weight training was fairly typical- low reps/higher weights/lots of rest in between sets- probably a fine routine for a NFL lineman or the like, less than fine for a well rounded, healthy individual

sooooo.... I changed things up considerably- for a month a never went to the gym :eek:- instead three times a week I did bodyweight exercises- pullups/chinups/pushups/dips/situps/1 leg squats and a few other ones thrown in for good measure. it took awhile, but before long I was doing sets of 50-60 pushups/situps, sets of 12 pullups/chinups and got dips into the 20's

I also started to run, not around a track- too boring, found a nice place not to far from town to trail run. progress was slow (it had been a long time since I ran), at first run days were dreaded, but eventually looked forward to!

my current routine has me back at the gym on Mon/Fri, but totally different workout from before- 3 sets of bench at my bodyweight for 12-15 reps, 3 sets of squats-again using my bodyweight on the bar for 12-15 reps, 3 sets of pullups 12-15 reps, 3 sets of incline situps 40 reps- these are done in sequence one set each w/ minimal rest in between, I then do 3 sets of thrusters ~ 1/2 of bodweight on the bar for 12-15 (this is an amazing exercise btw) and 3 sets of dips x 20- alternating between the two

on Wed I stay home and do all bodyweight exercises trying to get ~ 300 pushups, 300 situps and 100 pullups in a workout

Tues and Sat I do my ~ 3 mile trail run (slowly, but surely shaving time) and on Thurs I started to incorporate sprints into my run workout- I've started w/ eight 220's- walking slowly back (~ 2 minutes rest) and sprinting again- this has thoroughly kicked my ass! :D

I'm also stretching (almost daily) another component I've ignored for years; years of weight lifting and no stretching has left me very inflexible- I'm (slowly) starting to see some progress

anywho I'm feeling like I'm in the best shape I've been in for a long time :)

lets hear your about your workout

Mike
 
Three jack-n-cokes then an hour in front of the computer.

I'm thinking there's room for improvement here :D
 
Switching gears for the next month, putting climbing on hold, and giving all my energy to weightlifting and cardio during my work week, and hiking throughout my weekend-I do consider hiking working out, btw.
I just started back with the weights this morning, with some light dumbbell work to remind my arms and shoulders what being used through a full range of motion is like.
So far that's it, except for 5x15 of wide grip chins, and 5x50 of pushups a couple of nights ago at work, and 4x20 each of supersetted leg raises and hyperextensions at home.

Not sure about this coming week. Still struggling with footwear, and have two pair boxed to return, and another one I'm stuck with that isn't working out as I'd hoped, but may be ok with some new insoles.
If I get that straightened out, I'll be hiking Tuesday or Wednesday through Thursday morning, but won't settle on trails or distance until Monday. Have to see how the footsies are doing:rolleyes:
 
5x15 chins is pretty darn good :)

take a peek at superfoot insoles, they have a wide variety that might help with your current pair- I use the green ones in my trail runners (for both trail running and hiking) they're good for ~ 1000 miles so the expense is amortized :)

I also consider hiking working out, it's just that it always seems a lot more fun than just 'regular" working out :D
 
I hike 2-5 times a week, weights a couple times a week. Wounded myself the 1st week of august with a parang (if you remember my post). Ended up with a cut to my quad muscle. It's slowed me down but I'm working it out with physical therapy. Dr wants to cut on it. I think I'll stick to PT.
Hey Owen, I took family to the Little river canyon this week. Took a couple hikes saw some waterfalls. What are your favorite hikes and waterfalls in AL. What's your opinion of Desoto State Park? Have not been there yet. I live in Dallas, Ga (40 min from Rome.Ga).
Bill
 
mtwarden said:
5x15 chins is pretty darn good :)

take a peek at superfoot insoles, they have a wide variety that might help with your current pair- I use the green ones in my trail runners (for both trail running and hiking) they're good for ~ 1000 miles so the expense is amortized :)

I also consider hiking working out, it's just that it always seems a lot more fun than just 'regular" working out :D
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Yeah, I love hiking as a "workout". I take time to enjoy the scenery, but treat the steep parts as a challenge, and try to maintain a steady pace without resting until I get to some scenic place, stuff like that. I just discovered how much jamming with my headphones on helps with that, recently. Not something I normally do, 'cause I don't usually carry them, but took my little ipod Shuffle last time, thinking it would give me something to do in camp when I turned in early. Ended up wearing them while hiking, because I was going nuts from the gnats in my ears. Turns out I maintain a faster pace to 80's rock than gnat buzzing.
Those Superfeet are expensive! I'm going to try another pair of my Merrell MOABs, but in a wide size. My backup pair didn't fit like my old ones, and the Salomon's I've been trying are "wide", but won't take my orthotics, since they have a little built-in support. Should have never shopped for shoes without taking the orthotics with me...
Did some stretches and bar hangs, 2x50 of pushups, plus 4x15 and 1x18 of wide grip chins last night. It'll take a few weeks to get back in the groove. I do lots of wides when I'm into working out-great for functional strength.

WJC01 said:
Hey Owen, I took family to the Little river canyon this week. Took a couple hikes saw some waterfalls. What are your favorite hikes and waterfalls in AL. What's your opinion of Desoto State Park? Have not been there yet. I live in Dallas, Ga (40 min from Rome.Ga).
Bill
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Bill, I'm sending the response I started to post here to you in PM, rather than get OT. edit: sent you email through the site since you can't get PMs
 
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if your feet run wide the wide Moabs are a good choice (I have a pair of the mids), I'd also look at the Montrail Sabino Trails if your going low top- their "normal" size runs wide in the forefoot, perfect for my wide feet feet :)

the Superfeet are spendy, but they have an ironclad guarantee and @ 1000 miles a pair not too bad :) I talked with several long thru hikers that gave me the info on longevity- they typically replaced them half way in (1000+ miles)- two sets for the entire hike (probably 4-5 pair of shoes :D)
 
mtwarden said:
^ that looks like a core "killer" :)
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Yeah great core exercise. His website actually has some really good workouts on !

If this kinda video doesn't motivate then nothing will !!!!

[youtube]57pv_1j4dH0[/youtube]
 
^ that bodyweight ham exercise @ the 1 minute mark looks like a dandy, been looking for a bodyweight exercise for the hams :)

that guy is the real deal :D
 
I just competed in a Super spartan race on Saturday, It was an 8 mile trail race with over 23 obstacles of hellish design.. found my training fairly good for it.. although as always running was more difficult for me than muscleing through the obstacles,
Doing another in Nov. Wish me Luck.
 
Another exercise I've been doing with good results is dips using a heavy duty exercise band for resistance instead of my usual weight set up. This gives the muscles a new stimuli as the resistance increases with the progression of the rep. You can also alter the position of the anchor point so the resistance comes at different angles !
 
pitdog said:
Another exercise I've been doing with good results is dips using a heavy duty exercise band for resistance instead of my usual weight set up. This gives the muscles a new stimuli as the resistance increases with the progression of the rep. You can also alter the position of the anchor point so the resistance comes at different angles !
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I need to start adding resistance to my dips as I'm now getting sets of 25, was thinking a weight and short bar (captured w/ my legs), I'll have to see if there are any bands at the gym- sounds like a good way to go.

I've added these in about a month ago- Thrusters http://www.youtube.com/watch?v=Gr_1gqoatcs these are one of the few exercises that really hit the majority of muscle groups in one fell swoop, like almost every exercise you see on video they are harder than the look :D

I'm @ 1/2 my bodyweight for sets of 12, took me a month to get to that
 
mtwarden said:
I need to start adding resistance to my dips as I'm now getting sets of 25, was thinking a weight and short bar (captured w/ my legs), I'll have to see if there are any bands at the gym- sounds like a good way to go.

I've added these in about a month ago- Thrusters http://www.youtube.com/watch?v=Gr_1gqoatcs these are one of the few exercises that really hit the majority of muscle groups in one fell swoop, like almost every exercise you see on video they are harder than the look :D

I'm @ 1/2 my bodyweight for sets of 12, took me a month to get to that
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I'll take a pic on my days off of my set up I use to add weight for dips and chins.
 
for guys (and gals! :)) that are doing pushups here's a workout that I've found challenging, it's dubbed "300"- you do 30 pushups, rest 30 seconds, do another 30, rest 30 seconds- 10 sets, 300 pushups in roughly 10 minutes

I did this routine this morning and after about 6 sets it starts getting progressively more difficult- the last couple of sets are to exhaustion, the last set I could only eek on 28- so I've dubbed it "298" :D

I followed this w/ situps- same routine, again as you progress difficulty increases- was able to make it to the full 300 on this one

thought I would try it w/ pullups w/ 10 sets of ten, same 30 second rest- this didn't work out so well- got four sets of ten, then two sets of eight and then it became rather pitiful :) I thought maybe if I did the pullups first (and then pushups/situps) it might make a difference, but probably not much- 30 seconds of rest just wasn't cutting it for pullups
 
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