doctorake

Week one summary Steps - 133,536 Running - 6.01 miles Rucking - 9.4 miles Biking - 25.11 miles Not horrible for being on and off hurt but it was a 9 day week. I really need to focus on getting up and getting my workout in and sticking with proper eating.

1/9 Fitness: Needed one more "off" day. I want to workout but my body is not in cooperation ughhhh Diet: Not great. Things I control(or how I have an awesome day if I complete them): Duolingo WOD/Stretch Meditate Read Vitamins Post on NF Water garden Audible 10k steps bison burger

1/8 Fitness: Needed one more "off" day. Although we had a giant game of kickball with parents and kids. Diet: Not bad. Things I control(or how I have an awesome day if I complete them): Duolingo WOD/Stretch Meditate Read Vitamins Post on NF Water garden Audible 10k steps

1/7 Fitness: Rucked and did some upper body lifting, still a little sore. Diet: Not horrible. Things I control(or how I have an awesome day if I complete them): Duolingo WOD/Stretch Meditate Read Vitamins Post on NF Water garden Audible 10k steps

I think it is some form of DOMS inside my knee and surrounding it. It is already mostly cleared up, thanks!

Second book finished. Great science fiction read that was hard to put down. I really enjoyed it and recommend it.

1/6 Fitness: Played hockey despite still being broken with DOMS Diet: Too many refined carbs. I need to learn not to eat my sadness of being sore. Things I control(or how I have an awesome day if I complete them): Duolingo WOD/Stretch Meditate Read Vitamins Post on NF Water garden Audible 10k steps

1/5 Fitness: Nothing, too sore with strange knee DOMS, IT band DOMS and sore feet Diet: Ate well but drank some wine. Things I control(or how I have an awesome day if I complete them): Duolingo WOD/Stretch Meditate Read Vitamins Post on NF Water garden Audible 10k steps All in all not a great day. I could have done seated overhead presses and bench but choose to be lazy. I need to acknowledge I will be hurt some of the time and just adapt. dinner at parents, the blob is faroe

1/4 Fitness: Biked one hour in the garage. Ran 3 miles - I was sore and my feet hurt but I cranked it out. Stretched Diet: Ate really well, had an N/A IPA after the run. Things I control(or how I have an awesome day if I complete them): Duolingo WOD/Stretch Meditate Read Vitamins Post on NF Water garden Audible 10k steps more cobia and squash meal prepping for rest of the week not bad

First book finished, kind of meh but a really quick fun read. Jocko wrote his first novel well but the story was just meh. I'd buy it if you are a jocko fan but otherwise pass.

1/3 Fitness: Rucked 3.37 miles Rowed 717m Squats 120lbs X 5 Reps X 3 Sets OHP 70lbs X 5 Reps X 3 Sets Deadlift 175lbs X 5 Reps X 1 Set Stretched Diet: Ate really well. Lower carb than I wanted since I never had my banana. Likely < 60 grams. Things I control(or how I have an awesome day if I complete them): Duolingo WOD/Stretch Meditate Read Vitamins Post on NF Water garden Audible 10k steps dinner was lane snapper I caught and peppers from the garden, 100% caught and grown how to make my breakfast, potatoes/eggs/bacon/peppers and tomatoes

1/2 Fitness: Ran 3 miles - I am slow for myself, it's been a while but I will improve and see results. Stretched Diet: Ate pretty well, although I ate one 100 calorie truffle. Things I control(or how I have an awesome day if I complete them): Duolingo WOD/Stretch Meditate Read Vitamins Post on NF Water garden Audible 10k steps dinner was cobia I caught, beets and goat cheese, and roast butternut squash I grew these and these radishes A small poem about radishes: Radishes radishes yum yum yum Radishes radishes I want some

Thanks. I have a large CD collection and I use them at work since we have very limited streaming access and no cell service. I have been lazy about listening to new stuff and am always trying to expand my tastes.

1/1 Fitness: Rucked 3 miles Rowed 701m Squats 115lbs X 5 Reps X 3 Sets Bench 90lbs X 5 Reps X 3 Sets Power Cleans 65lbs X 3 Reps X 3 Sets Stretched Diet: Ate pretty well, although had a tiny amount of Viennetta at my parents. Things I control(or how I have an awesome day if I complete them): Duolingo WOD/Stretch Meditate Read Vitamins Post on NF Water garden Audible 10k steps my gym where I rucked breakfast dinner at parents

2022 Goals Fitness: 135lb Overhead Press 225lb Bench 315lb Squat 405lb Deadlift 185lb Clean Bike 2k miles Ruck 500 miles Run 500 miles Row 100,000 meters 5 Million steps Run a sub 13 minute 2 miler Run a sub 21 minute 5k Run a sub 6 minute mile Do a GORUCK HEAVY? Do a sub 6 hour Half IRONMAN? Fishing: Target and catch Mangrove Snapper in the ocean Target and catch a Swordfish Target and catch a Wahoo Install an ice maker Troll live baits Slow Pitch Jig every trip we bottom fish Minis: Paint 1k models Build a painting station Reading: Finish 18 books Final Spin by Jocko Willink Old Man's War by John Scalzi Finish 18 audiobooks Aquaria: Finish the 33 gallon long aquarium setup Plan next aquarium Garden: Continuously have veggies growing Make seedling cabinet Miata: Prepped for cage install Cage ordered Video: Publish an edit per week(on average) Rockets: Assemble Army rocket Assemble a bigger D series rocket Life: Sell rental house Follow a budget - save $4k per month plus max out retirement Buy 2 new albums per week

Well 2022 is here. Needless to say my last couple years have been lazy. The past month though I was setting a great baseline of lifting and cardio and I am now ready to go into 2022 full blast with ambitious goals. Fitness: Monday/Wednesday/Friday - 1 hour ruck and a lifting workout Tuesday/Thursday - 1 hour bike and a 2 or 3 mile run(based on day) Saturday - Run 3 Sunday - Bike 10 miles and run 2 Diet: I am in general eating whole nutritious foods with a lower carb approach. Cheat meal on Sunday if I feel like it but nothing insane(2 pieces pizza or similiar). Readjust if necessary. Things I control(or how I have an awesome day if I complete them): Duolingo WOD/Stretch Meditate Read Vitamins Post on NF Water garden Audible 10k steps That's pretty much it. I really like getting stuff done in the morning.

12/15 Things I control: Vitamins Water garden Meditate Duolingo Read WOD/Stretch Audible 10k Steps Lifting sets: Exercise lbs X reps X sets Squat 45 X 5 X 2 Squat 65 X 5 X 1 Squat 95 X 5 X 1 Squat 105 X 5 X 3 OHP 45 X 5 X 2 OHP 55 X 5 X 1 OHP 65 X 5 X 3 Dead 65 X 5 X 1 Dead 95 X 5 X 1 Dead 135 X 3 X 1 Dead 155 X 5 X 1

12/14 Things I control: Vitamins Water garden Meditate Duolingo Read WOD/Stretch Audible 10k Steps quick take and bake meal for dinner

Just some meal prep for this week from Sunday: ground beef, white rice, and mushrooms boneless pork country ribs and spicy Italian sausages sautéed zucchini

12/13 walking = rucking Had a trip to DC and ignored everything. Back on the grid for monday. Things I control: Vitamins Water garden Meditate Duolingo Read - Really enjoying Old Man's War WOD/Stretch Audible 10k Steps dinner was eggs, tomatoes and some corned beef hash

Updated goals for 2022, still a living document but this is the basis of what I want to do next year.

12/7 I was sicker today then Monday so I took the day off from working out since I worked a 12 hour day. Ughh.

I am yet to look into making my own tortillas. Sounds fun though!

12/6 Decent day, I rucked on the beach then lifted. Did squat/bench/deads. I need to get updating my 2022 goals and then I am good to go. mahi dinner tacos salad

2022 Goals Fitness: 135lb Overhead Press 225lb Bench 315lb Squat 405lb Deadlift 185lb Clean Bike 2k miles Ruck 500 miles Run 500 miles Row 1k miles 5 Million steps Run a sub 13 minute 2 miler Run a sub 21 minute 5k Run a sub 6 minute mile Fishing: Target and catch Mangrove Snapper in the ocean Target and catch a Swordfish Target and catch a Wahoo Install an ice maker Troll live baits Slow Pitch Jig every trip we bottom fish Minis: Paint 1k models Build a painting station Reading: Finish 18 books Finish 18 audiobooks Aquaria: Finish the 33 gallon long aquarium setup Plan next aquarium Garden: Continuously have veggies growing Make seedling cabinet Miata: Prepped for cage install Cage ordered Video: Publish an edit per week(on average) Rockets: Assemble Army rocket Assemble a bigger D series rocket Life: Sell rental house Follow a budget - save $4k per month plus max out retirement Buy 2 new albums per week