Fitness

I am rucking 4 days a week and lifting 3 days a week and feeling real good. I have kept off 50 pounds I lost 2 years ago but I have some lower belly fat that I am trying to get rid of but it is stubborn. If interested you can view my story at - https://healthyretirementstrategies.blogspot.com/p/my-story.html - Using the menu selections and the links you can also navigate to Healthy Eating posts, Exercise posts and Retirement related posts. I hope you find this information helpful, interesting and funny.

At the end of last year I laid out a three year plan to get myself into shape. Year one would be general weight loss and dieting, year two I would incorporate cardio, year three is bulking. So far I've lost 58 pounds and dabbled in running. Looking to lose another 25 this year and maybe run a 5k.

Do more stretches because my back and legs hate me. Not super ambitious but.. yeah

I had COVID a few weeks ago, my fitness goals are now: be awake for an entire day

Fml.

I want to work out at least thrice a week.

To lose another 50 pounds. I have 45 to go so I’m pumped that I have a head start going into 12024 H.E.!

Not dying

Do more stretches and take better care of my body besides I just want to lift weights. I should not have so many things that hurt on my body at the age I am. Also do more cardio than once a month.

Had a kid early this year and fitness has mostly fallen to the wayside. I'd be pretty happy of I can get back to about 80% of my peak strength before the end of the year.

Getting a bit bored of weight lifting. Going to shift focus to train and run my first marathon and then see what I want to do from there. Shift back to lifting, keep training to improve marathon times, bit of both, something completely different?

A friend showed me symmetric strength, which is a website that can calc your potential 1RMs from your best lifts, as well as showing how you stack up in your weight class. It's not normally my kind of thing; I dont compete in PL, nor do I shoot for 1RMs but the data is very cool, and can expand on other rep ranges.

Through that, I reached a SBD total of 530 KG at 74 BW. Most importantly, I gained weight on my 5x5s. I think I could go further next year, but I'm happy to take my time with it.

SBD isn't a format I actively train for, but it's a neat little guideline for sure.

Not to get fat.

I split that thought into several groups:

General Health

• get quarterly blood works done
• eat clean
• fix broken left shoulder
• fix mobility

Fitness

• integrate more compound movements and free weight training as I'm mostly doing strength on machines
• get my abs to really show (I've lost a decent amount of weight and are hovering around 18% body fat so it should be possible)
• fix my running (poor feet and asthma make it harder)
• get a 100k hike in 24 hours done

Fun

• I picked up wakeboarding end of last season, wanna continue during summer
• dabble a bit in basketball and rugby as I've always been interested in those
• go on a rock climbing tour

In general all goals are just more direction giving, I'm not sweating it as long as I keep my general routine that I thoroughly enjoy (every 2nd day resistance and every other day enough steps or a little cardio).

I finally found a great and convenient gym and ending up putting on about 25lbs in muscle in 2023. It's not as impressive as it sounds because I'm a very skinny dude, but it was nice to be consistent again.

For 2024 I just want to have visible abs again and put a little more work into redeveloping good cardio habits because those were two areas I neglected more than I would like for various reasons.

Build more upper body strength.

Started my efforts in November, want to continue it throughout 2024.

Complete a marathon. Stretch goal: do so in less than 4 hours

get my training miles up to 26 in a week. be able to perform a full range seated good morning