doctorake

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

insert lame fitspo picture I am working on some lofty 2022 goals that are attainable and for December I am going to attempt to start the workout portion of them. Except instead of going full blast I'll start at 50% and transition to 75% halfway through the month. I'll get the actual goals posted today/tomorrow. The other life goals I am working on as well.

10/20 - 0.3 2 eggs, half a weisswurst, steamed spinach whole wheat chicken breast sandwich with lettuce, tomato, provolone Shrimp, avocado and white rice chicken breast, broccoli, cauliflower and rice a roni bag of carrots

I am mostly thinking this for my 6 weeks of goals, it may change and "if" I don't achieve one I will likely repeat it. Eating back on track 3 Lifting workouts per week 3 Cardio workouts per week Rise Early and read first thing then workout Mental health - meditate daily Small tidbits- 10k steps, 3 sets of 10 push ups, audible Previous challenges I have tried to do too much at once and failed by the end.

10/19 - 0.2 dinner 2 eggs, half a weisswurst, steamed spinach chicken breast, cauliflower, poblano peppers, rice a roni chicken breast, cauliflower, poblano peppers, rice a roni pork bun, gyoza - Japanese food out, kept it small and simple bourbon salmon and Mediterranean green beans with feta 1 NA beer

Week 1 I have been eating way too much and poor quality. I need to slow down and stick to get healthy whole foods. My fridge this week has a bunch of meal prepped containers, meat/veggies/rice a roni. I choose rice a roni and portioned it out thinly so I have something with some flavor to ween me off the binging and crap I have been eating. This week goes well then I will likely do a serving of quinoa the following week with meat and veggies. I do have a small amount of trip out this week due to work and having guests in town but I think I can make relatively smart decisions at these. Food Trips Tuesday - Japanese lunch at work Thursday - Cocktail hour and then a dinner Friday - Lunch while out on the boat fridge state at the start of the week

So lately I have been off the wagon big time. Eating poorly, lack of workouts, no structure. This challenge I want to set a weekly goal and achieve then carry it and a new goal into the following week. That's it, nothing special.

9/28 Run, Ride Another great day Workout of some sort daily - Ran and rode 10k steps daily - 14,573 Eat whole foods(mostly paleo with limited dairy and maybe one whole grain serving daily). Two travel days are cheatish days(morning food and some beer). Also some freeze dried camping food reviews for content. I may choose to have whiskey once while up at the cabins but other than that strict. - Yep Daily hobby - Paddle boarded 50XP of Duolingo daily - 58XP Read 10ish pages - 12 pages Post a picture of dinner - Below

9/27 Row, Lift, Ruck Quick regroup and back home. Workout of some sort daily - Rucked and lifted 10k steps daily - 13,606 - 7 day streak over 10k!!! Eat whole foods(mostly paleo with limited dairy and maybe one whole grain serving daily). Two travel days are cheatish days(morning food and some beer). Also some freeze dried camping food reviews for content. I may choose to have whiskey once while up at the cabins but other than that strict. - Meal prepped Sunday and nailed it today Daily hobby - Fished off the dock briefly 50XP of Duolingo daily - 60XP Read 10ish pages - Yep Post a picture of dinner - Below Snapper and cauli, re banana peppers and basil from the garden Sunday night snapper and broccoli

9/21 Woods ruck Last day with GF, we stayed super busy with a hike(ruck) and a great canoe adventure. Workout of some sort daily - Rucked and canoed 10k steps daily - 15,141 Eat whole foods(mostly paleo with limited dairy and maybe one whole grain serving daily). Two travel days are cheatish days(morning food and some beer). Also some freeze dried camping food reviews for content. I may choose to have whiskey once while up at the cabins but other than that strict. - Ate the walleye from the day before and some fried crappie Daily hobby - Fished, canoed, adventured 50XP of Duolingo daily - 44 Read 10ish pages - yep Post a picture of dinner - see below dinner couldn't get past this dam

9/20 Walleye Crappie Fishing guide today Workout of some sort daily - Rucked and road cruiser bikes 10k steps daily - 6,822 Eat whole foods(mostly paleo with limited dairy and maybe one whole grain serving daily). Two travel days are cheatish days(morning food and some beer). Also some freeze dried camping food reviews for content. I may choose to have whiskey once while up at the cabins but other than that strict. - Had some great whole wheat wraps on the boat and then for dinner had an amazing ribeye at a restaurant. Daily hobby - Fished 50XP of Duolingo daily - 0 Read 10ish pages - None Post a picture of dinner - Forgot