Workout

I was pointed to this article on rucking from Western Rifle Shooters - http://maxvelocitytactical.blogspot....c-rucking.html

I tried some stuff with a pack last winter, my knees hurt for a couple of days afterward because I went too heavy too fast and I tried to move too quickly.

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Originally Posted by Tim K

I ruck a lot, nearly always with 50-55#. Four hours to go 22 miles is stupid fast. It's so fast, I don't believe it. That's north of 5mph, and that's at least a trot if not a slow run. If he's running with a pack, he's going to blow up his knees. Tell him to stop! Seriously, take it from a broken down 47 year old, you want to take care of those knees.

Or maybe it just ounces fast because I'm old. If he's walking at that pace, he's an animal.

Your 3.8 mph performance for 22 is damn fine. Was that on the road or in the hills? The best I've ever managed was 3.5 mph for 20 miles in the woods.

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The ruck was on an improved 4x4 trails with a combo or dirt, sand , river crossings and a few hardball crossings; mainly over bridges and from one trail to another

I also do not endorse rucking. Typically I only do one, maybe two a month and the farthest I typically go is 12 miles.
If you can ruck past 10 I feel like you could ruck past 50 miles if you had to. Like others have said save your knees and your back bc rucking is horrible for you r body.

thats why I am trying to row 25k/week and hopefully get over 50k/week in the next few months.

I was sick this week and not feeling motivated, last night I had to really dig deep to do a chest/tricep workout and didn't even hit shoulders seperatley. But this morning I did biceps and will do back tonight. But I tried a new bicep lift this morning I had just never done and I love it, incline seated dumbbell curls. I did 4 sets of wide grip barbell curls and then instead of standing dumbbells I did the incline (mainly because I was lazy and wanted to sit haha). So the seated inclines hitting a different angle gave me a deeper/harder pump then I have had in a while.

I normally do wide/narrow grip barbell, hammer, standing dumbbell, modified preacher bench and sometimes ez bar.

I earned a bulged disc rucking, its good excersise but not a competition.

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Originally Posted by trlcavscout

I was sick this week and not feeling motivated, last night I had to really dig deep to do a chest/tricep workout and didn't even hit shoulders seperatley. But this morning I did biceps and will do back tonight. But I tried a new bicep lift this morning I had just never done and I love it, incline seated dumbbell curls. I did 4 sets of wide grip barbell curls and then instead of standing dumbbells I did the incline (mainly because I was lazy and wanted to sit haha). So the seated inclines hitting a different angle gave me a deeper/harder pump then I have had in a while.

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be careful with that exercise, it's hard on your shoulders. (the head of your arm into the shoulder socket is pulled forward in that position).

I hit a platue (sp) this week and need to change the workout a little, thinking about incorporting some super sets into the workout. Anybody have any suggestions?

a plateau in what? everything? some things? one exercise?

Some weeks are just hard, your body doesn't want to cooperate, things come up, whatever and you just have to plug thru them.

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Originally Posted by 02ducky

I hit a platue (sp) this week and need to change the workout a little, thinking about incorporting some super sets into the workout. Anybody have any suggestions?

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Work harder and don't worry about the lifts that you aren't increasing weight in. If you work other muscles groups or smaller muscles you will be just fine/ those lifts that you are plateauing in will increase do to overall increase fitness.
Also workout more; do this. Most people say they don't have time but try this. Do your daily workout and twice a day do this workout: 20 push ups. 20 air squats and 20 sit ups, two time.

Should take about 5 mins.

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Originally Posted by trlcavscout

Morning fast cardio question. So doing cardio in the AM, they say to do it an hour before you eat, how long is to long to go without eating? Say you wake up at 5, workout from 5:15-6:15, then wait an hour to eat, at what point does your body start burning the wrong stuff waiting on food?

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FYI I always type on an iPhone, excuse my bad spelling
Not an expert but I took a shit load of nutrition classes and most of this comes from advance sports nutrition and it works for me so far so give it a try.

I would say to never fast before any workout . True athletes can never fast before a workout due to most have complex training schedules and they are always trying to train at their max performance and need to have their body recovery before their next workout.
Athletes are trying to gain strength,speed, endurance or cut weight and diet .... But at an elite level you can never have both.
Maybe a few have achieved both but it is hard to have a caloric deficit and push you body without have sports injuries.

Now about you body. Your body store roughly 1800 calories in the form of glycogen in your muscles. By the time you wake up your liver has depleted all the carbs in it but could hold about 400 calories if you were to eat. You want to eat that 400 calories( carbs) to have your body feed of the carbs from your blood steam at the same time it's taking from the glycogen(carbs) in the muscles. This will aid in a faster recovery and if you do two or three a days you need to have as much glycogen in the muscle

depending on how hard you workout is how much carbs and fat you are going to burn. I would say do a fast paced workout burning carbs(20-30mins) and then Slow down and get you heart rate lower so that your body gets enough oxygen to switch metabolic pathways and burn fat for the last half of your workout.
The better shape you are in the faster your body switches to burn fat, this is bc you store about 100000 of fat calories on your body.