What have you done for your health today?

tlucier said:
Damn! I hope your Saturday was better than your Friday.
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not much better, bad bruising swelling on the outside of the leg and my foot and calf are cramping bad.I think it finally quit bleeding under the bandage this afternoon.Doc said to stay off my feet for 4 or 5 days. I sent the pic to my brother after talking to him on the phone a while ago. He texted back "need to put that on the grill w some BBQ sauce"lol.
 
Just got finished doing the guido pump.
 
All swolled up, feels like my leg is gonna explode when I stand up and hobble to the couch...
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@shelby27604 thats good to know. I think I'll stick to 16:8 for a couple weeks just to get used to it and then transition. 16:8 is working so far, Im down 4lbs so far. Ive had a couple of beers within my eating window but everything else has been either black coffee or water.

Over the weekend, hand dug 9 posts for the new chicken run in clay and roots so that was a lot of fun and wore my shoulders out.

Today's workout will be clean and jerk technique and then 50 Double unders: then 10-1 of wallballs and 1-10 of Toes to Bar: Then 50 double unders. Should be short and high intensity.
 
I forgot to log yesterday's workout. I just walked up and down the stairs in my house for 30 minutes.
 
Today's workout:
- 7 sets of incline dumbbell press
- 5 sets of decline dumbbell press
- 3 sets of leg raises for abs
 
I took a 35-40 minute bicycle ride this morning at first light.
 
This week has been deload week which has been nice. Yesterday was 3x5 deadlift at 40%,50%,60% of your 1 rep max. The workout was 4 rounds for time of: 200m run, 5 ring dips, 10 overhead squats at 95lbs, 15 Russian Twists with 20lb medball, 20 double unders. Finished at 12:23 and went unbroken. I just wish more equipment was readily available.

In other news, a client/friend who I used to train at my old gym called me out of the blue the other day and wanted to know if I could train her at the house. Certainly a goal of mine is to get a small group of people at the house gym but until its feasible to find equipment its not going to happen. I told her to give me a month or two to get some more stuff in and we could definitely start doing it.
 
Today's workout:
- 6 sets of chin ups
- 7 sets of dumbbell rows
- 3 sets of leg lifts
 
Walked about an hour at first light this morning.
 
I ate a steak, baked potato, corn, and broccoli. Then rested.
 
Shoulder workout this morning:
- 5 sets of dumbbell OHP
- 5 sets of rear delts
- 5 sets of side raises
- 5 sets of front raises
 
Took an idea, brought it to life, and drove to Asheville to make it happen. It turned out better than I ever expected and I absolutely love it. Took about 6 hrs and then I hit up White Duck taco shop before driving back home. Left at 5am and got back at 1am. Good use of father's day and all the repressed emotional bullshit that it represents for me. Mental health is important too!
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Time to hit it hard again...was feeling pretty good...feeling pretty good about myself. ‘Supporting local’ restaurants over the last few months, I’ve definitely put a few pounds back on...seeing pics of myself at the beach, really put things in to perspective...getting below 3bills is no longer the goal, I gotta drop 120lbs.
 
Went for a 35-40 minute bike ride first thing this morning.
 
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Spent a week at Emerald Isle with family and definitely ate more than I should have and over more hours of the day than I'm used to. I offset it as best I could by riding my bike back and forth to the beach (and once to the grocery store) and kayaking on the sound. A minor case of food poisoning Friday night set me up for a more careful Saturday and Sunday and back home and on track since yesterday.

13-14 hours fasted and 7 hour's sleep just feels better to me. I've got some ass to kick over the next month.
 
Yesterday was good, even with the sudden torrential downpour right before we worked out.

Strength work was snatch technique: hang power snatch, 1 full squat snatch, 1 overhead squat. build to a heavy weight. I hit 155 which was disappointing as I hit 170 two weeks ago.

The workout was supposed to be a 20m AMRAP but because of rain and the fact we had to go to the grocery store afterwards, I cut it to 10 mins: 100m suitcase carry(50lb/35lb), 5 pullups, 10 box jumps, 15 kettlebell swings, 20 abmat situps, 200m run. I got through 3 rounds in the time frame.

IF is going well. This is my second week of doing it. I am on the 16/8 plan. After next week I might move to the 18/6 plan to accelerate the fat loss.
 
Arm day!

- 4 sets of concentration curls
- 4 sets of skull crushers
- 4 sets of hammer curls
- 4 sets of tricep kickbacks
- 4 sets of leg lifts
 
Yesterdays workout was strict press. 3x5 at 65%,75%,85%. I hit 95, 115, 125 and it felt good. The workout was a 10m AMRAP of 10 wallballs, 5 burpees to target, 200m run with wallball. The run was the worst part.

In other news, I've bent one of my barbells:lol:. I guess it didn't like being dropped multiple times. It can still be used for deadlifts or squats but any Olympic movement would be bad. If only Rogue would get more barbells in stock...
 
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