Health and Fitness Thread

Sometimes plans go awry.
I had planned on a nice bike ride on the C&O Canal Towpath out to Oldtown, getting home, getting a shower, some supper and packing for the range tomorrow.
But, it was so nice today that I ended up going a bit further.
Old town is at the 167 mile mark. I thought Spring Gap was at the 174 mile mark. It's actually at 173.3.


I decided to go for it.
Glad I did.
My new bike's kinda heavy and could be a pretty good workout to ride for any distance. The thing is that I can feel free to push it 'cause it has pedal assist. If I need some help getting back, I can just push the "assist" button.
I admit, I pushed the button for the last 5 miles on the way home.
I put a rack and rack bag on it for a snack and some extra water.


I ended up going 38.44 miles in 3hours and 37 minutes. According to my Garmin watch I burned 1442 calories.
 
Pretty good day at the gym today. I actually remembered my settings at the Smith machine for my overhead presses.
I set it with the same weight that I used on Monday but it seemed to be a bit easier so I added more weight.
Newbie gains since it's new to me?
Anyway, I kinda like it, hanging weight plates on a bar over in the free weight area makes me feel almost like a for real bodybuilder.
I'm thinking of going for a hike tomorrow.
 
Dunno if it was the vitamin D from my hike in the sun, the chicken and rice I had for supper yesterday, the cigars and beers I had with friends over the weekend or if the weather caused a reduction in overall gravity but I had a really good gym day today.
I had to double check my workout weights to make sure I had the correct weight and I ended up increasing my weights again.
My next workout's planned for Friday.
Thursday's looking really good for a nice hike in the sun.
 
Beautiful day for a hike.
I strapped on my boots and headed out to the trailhead.
Today's hike was on the favorite trail of Lisa and I. Not sure how far I was going to go, figured I'd just see how I felt.
I felt pretty good, it got up to a sunny 94 degrees and I ended up going 6.03 miles.
Tomorrow, it's off to the gym.
By the way, this morning I was 166.8 pounds, after I got back from my hike I was 163.2 pounds.
 
Today was the last workout before my next reassessment this Thursday.
My goal is to gain two pounds of lean mass in three months which I don't think is unreasonable.
On my last reassessment, it showed that I had gained four pounds of lean mass in six months with a bodyfat index of 12.8%.
If I do gain the two pounds with my bodyfat index around the same, that'd put me at 165 pounds which makes me officially overweight but with bodyfat in the lean range for somebody half my age.
I guess we'll find out in a few days.
 
Today was reassessment day at the gym and the results are in.
Not quite what I expected.
My goal at 5'8" was 165 pounds with around 12% bodyfat.
I've actually exceeded my goals.
My weight went from 163.4 to 166.0. My bodyfat percentage went from 12.2% to 10.5%. My muscle mass went from 136.2 pounds to 141.2 which means that I put on 5 pounds of muscle in three months.
And my physique rating went from "Thin and Muscular" to "Very Muscular."
Not too bad for a 62 year old useless cripple.
I wonder if I can get to 170 lean pounds in the next three months?
 
snubbyfan said:
Today was reassessment day at the gym and the results are in.
Not quite what I expected.
My goal at 5'8" was 165 pounds with around 12% bodyfat.
I've actually exceeded my goals.
My weight went from 163.4 to 166.0. My bodyfat percentage went from 12.2% to 10.5%. My muscle mass went from 136.2 pounds to 141.2 which means that I put on 5 pounds of muscle in three months.
And my physique rating went from "Thin and Muscular" to "Very Muscular."
Not too bad for a 62 year old useless cripple.
I wonder if I can get to 170 lean pounds in the next three months?
Click to expand...
Your progress shows a serious commitment to self-care.
I'm curious... what is your typical diet and are you taking any supplements?
 
GnarlsR2 said:
Your progress shows a serious commitment to self-care.
I'm curious... what is your typical diet and are you taking any supplements?
Click to expand...
Nothing too special about my diet. I just focus on eating healthy with lean protein, clean carbs, "good" fats and no fast food unless it's either that or starve.
After a workout, I have a protein drink with 32 grams of protein and 200 calories.
I don't really count calories but with a bmr of 1903, I sometimes need to make sure I get enough calories.
When my degenerative peripheral motor nerve condition started and after I learned that modern medicine had nothing that would help except to help me get an electric wheelchair, I started doing my research. I learned that heat helps and found some over the counter supplements that help to increase peripheral blood flow.
From GNC I get Ultra Nox and Hydroxycut. From Amazon.com I get creatine monohydrate.
I discussed this with my Doctor and he approved.
Every day I take 2 Ultra Nox, 2 Hydroxycut, 5 grams of creatine and an over 50 daily multi vitamin.
I supplement my protein with Gold Standard protein powder from GNC and 8 ounces of skim milk if I feel I need it.
 
Good day for a hike. I forgot to pause my Garmin watch before I got in my truck to go home so I have no idea how far I went.
I did something a bit different today. Instead of parking at one end, hiking all the way out and all the way back, I parked at the top of the ridge and did a section at a time.
 
Good day for a hike today. I actually remembered to pause my Garmin watch and I ended up going 6.61 miles. The temps got up to a sunny 100 degrees.
Just for fun, I weighed myself before I left and I weighed 166.4 pounds. When I got back, I weighed 163.2 pounds.
Seems like I'm gonna havta rehydrate myself.
I'm thinkin' of going for another hike tomorrow....
 
Another day, another hike.
Today I ended up going 5.81 miles. I had planned to go further but decided to start heading back to the truck when I started hearing thunder rumbling.
It got up to 104 wonderful sunny degrees.
Once again I weighed myself before I started and I weighd 165.4 pounds. When I got back, I weighed 162.4 pounds.
Tomorrow it's off to the gym.
 
I decided to go for a hike today, just wasn't sure where.
So I asked Lisa and the Maryland Wildlands popped into my head.
It's been a while since I've been down there and there's lotsa interconnected trails that run up and down mountain ridges.
Anyway, I went 4.78 miles and it got up to 96 sunny degrees.
I'd like to go for another hike tomorrow, just not sure where.....
 
Went for a hike on my regular trail today and went 5.52 miles. It got up to 107 degrees in the sun.
This time, even though I live 'bout 1.5 miles from the trail head, I brought a cooler with a Propel sports drink. A cold drink was really good when I got back to the truck.
Lisa used to do that 'cept with a diet ginger ale.
Tomorrow it's off to the gym.
 
After all the beer I had on Saurday, I was kinda wondering what today's trip to the gym was gonna be like.
Turned out pretty good.
I did change one thing. Usually, I'll warm up on the chest press machine with less weight than my workout weight. Today though, it was occupied and since I've been thinking of using the Smith machine for chest work, I'd go ahead and set it up.
I already use it for shoulder presses.
Anyway, used it today for both my chest and shoulders.
I was always reluctant to use the equipment in the free weight area, figuring that area was for the real bodybuilders and weight lifters.
Then I figured that at my last fitness assessment, since my physique rating went from "thin and muscular" to "very muscular," maybe I am one of those people.
Anyway, tomorrow's looking real good for a nice hike on a sunny mountain trail.
Just gotta make sure to get my protein.
 
"Interesting" hike today.
I had intended to go for a quick 4.5 to 5 mile hike on my favorite trail.
When I got to the parking lot, I heard some thunder and was considering just going home and trying again tomorrow but figured I'd go ahead and try for a quick hike anyway. As I was hiking along, it started raining but the thunder sounded further away. I figured (hoped) that it was just a summer shower and would end soon. Then it really started raining and at that point, I couldn't get any wetter so I decided just to hike to the top of the ridge and back. About 2/3 of the way back to the truck, the rain stopped and the sun started peeking out.
So, I turned back around and headed back to the top of the ridge. The further I went, the sunnier and nicer it got. To the point that I was taking detours down sunny trails just to feel the sun on my skin.
I ended up going 6.48 miles. The temps started at 90 sunny degrees, got down to 72 degrees in the rain and after the sun came back out, got up to 95 sunny degrees.
 
At the gym today I could really feel it in my chest. I figured that it was because this was only the second time using the Smith machine for chest work and I wasn't completely recovered from the last time. Still, It felt good enough to do a drop set after my last set.
Tomorrow's looking real good for a hike. I just hope I don't get caught in a thunder storm like last time.
 
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