PrimitiveSurvival

went for a good hike that had some nice elevation changes yesterday. Legs and lower back are stiff and sore. 3/21/2016

3/19/2016 the struggle is real at this point. couldn't get motivated to do anything! 3/20/2016 hoping to involve the kids in todays workout at home. Need to do atleast 20min of something for cardio

3/19/2016 the struggle is real at this point. couldn't get motivated to do anything! 3/20/2016 hoping to involve the kids in todays workout at home. Need to do atleast 20min of something for cardio

when I was in the army we had to test our Physical fitness and endurance doing a "PT test" which consist of push ups and sit ups down without stopping in 2 min time frame and then a timed 2 mile run. if this is something you would like to use here is the link to the standards http://usarmybasic.com/army-physical-fitness/apft-standards just look up your age for each event and away you go. with that being said the Term Ranger means something different to me then most. but I defiantly feel that they do it all. I haven't done a pt test in years so this will be very hard for me I am sure as I haven't even run in years. to graduate Basic training you had to score at least 50% in all events so that is my first goal! then my 2nd goal is to graduate to a real pt test where you are required to score at least 60% once at your unit. then the PT studs used to get what is called a 300 patch if they could score 100% in all events which is my final goal by the end (which I never have done not even in while I was in the army.) 50% standards 26 push up 34 sit ups 2 mile run in or under 18:48 ------------------- 60% standards 34 push ups 38 sit ups 2 mile run in or under 18:18 My Ultimate Ranger Challenge goal 100% standards 75 push ups 76 sit ups 2 mile run in or under 13:18

Did some Cardio last night about 15min on a stationary bike around 70-80 RPM. Then after dinner I walked about a mile. No workout today. I have to empty out a storage unit which in itself should be a workout. My legs feel better today but noticed increased soreness in triceps. went extremely light on everything only used 95lbs for squats, deadlifts, and incline bench first work: 3/16/2016 10 min of cardio warm up squats: 65lbs 12 reps 95lbs 10 reps 95lbs 8 reps 95lbs 6 reps deadlifts: Bar 12 reps 95lbs 10 reps 95lbs 8 reps * remember feeling very weak in my legs at this point Incline Press 65lbs 10 reps 95lbs 10 reps 95lbs 10 reps 95lbs 10 reps Assisted pull ups 150lbs assistance 10reps 120lbs assistance 10reps 120lbs assistance 10 reps incline crunches 2 sets of 10 time was up had to leave to pick up kids

they workout went well, ended up doing 10 min of warm up on the elliptical. Then Started with squats, on to dead lifts, incline chest, and assisted pull ups (yup I am fat). whole thing took about a hour. Woke the next morning unable to move lol. I couldn't even do my job. today 3/18/2016 is going better plain on doing some cardio to try and workout some of this lactic acid. diet sucked yesterday and so so today. Had a killer headache from no pop/ caffeine going to put in more tea to help with headaches.

Goal: to become a Barbarian. what is a Barbarian to me? It is a Adventurer and Ranger and Warrior all in one. Today is Day 1! weight: 215lbs height: 5'7" Not much to eat just a ham sandwich, blueberries, Apple and, green tea with ginseng. 32 oz of water so far by 1pm. I will consume most of my calories tonight after my workout and once I am home. Chicken Rice and bean burrito most likely, which some water. I also Forage for Food as it’s my belief these foods are much high in nutritional micronutrients. Examples (lamb quarters, dandelions, plantains)

I am in the Cincinnati area, I belong to LA fitness and also enjoy working out outside.

thanks for all the posts! yea I about 20min stretching... I havent done anything strenuous in years! so I just wanted to make sure I work on getting flexibility back! my range of motion is gone to the gutter spending so much time on the couch. i remember people getting hurt in different areas because and a lack of strength through the range of motion. i also figure during this first few weeks while my nervous system plays catch up with the rest of body it would be a good time to increase range of motion. I don't remember the name for this but I remember explaining to people such as this... ( when you do not lift heavy weights/ objects, your body has less of neurological link to the specified muscle fiber and as you continue your workouts that link becomes stronger and strong until you are able to call upon more muscle fibers in the muscle which is why big strength gains are seen from newbies but not any size or weight. but again this is all information I learned back in the late 90'2 and early 2000's. well again thanks for all your input much help!

thanks for all the posts! yea I about 20min stretching... I havent done anything strenuous in years! so I just wanted to make sure I work on getting flexibility back! my range of motion is gone to the gutter spending so much time on the couch. i remember people getting hurt in different areas because and a lack of strength through the range of motion. i also figure during this first few weeks while my nervous system plays catch up with the rest of body it would be a good time to increase range of motion. I don't remember the name for this but I remember explaining to people such as this... ( when you do not lift heavy weights/ objects, your body has less of neurological link to the specified muscle fiber and as you continue your workouts that link becomes stronger and strong until you are able to call upon more muscle fibers in the muscle which is why big strength gains are seen from newbies but not any size or weight. but again this is all information I learned back in the late 90'2 and early 2000's. well again thanks for all your input much help!

Just wanted to say this is my first post and my first post on a forum in over 15 years. Here is a little about me before I get started. Age: 36 Height 5'8" Weight 215 BF: Guessing is around 30% considering how much I weight or maybe even more. ok now on to the sad but true story lol. I find my self right now kind of lost in the what is today's fitness world. So many youtubers posting fantastic results using all kinds of different protocols and methods of dieting. I thought I knew what I was doing or should I say going to do until I started looking around the net. I actually was a personal trainer back in the late 90's to about 2003 or so. 2005 came along and I had my first child. well 3 more kids later and now 2 ex wives, and here we are 2016 with me grossed out by how I look in the mirror. but I am ready to finally change that. This was my plain before I started surfing the net: I only have 60 min in the gym before I have to leave and pick up kids from school so I broke it down into 10min intervals 10min:Cardio something light just to warm up because I haven't done any exercise in years. 10min:then maybe some kind of modified H.I.I.T (that was a good one when I was training) 10min: just wanted to do the 3 basics here for 20 min of Chest, Legs, and back. So maybe Incline press, Squats and some light deadlifts. 10min: 10min: then try some stretching for last 20 min maybe even some fascia stretching. 10min: then for my diet I was going to do the 6 meals a day about every 2 hours and limiting calories to about 2050 or so and go from there. then I have about a 30min drive home and get the kids from school. but now I am confused because I see guys doing fasting!! and getting awesome results which I would have thought to be counter productive for the metabolism! I guess what I really want to know is if there is a better way then the method I have above. Thanks! I am all ears!