Workout

[th3w01f]

If anyone in the Castle Rock area is interested in getting together to work out, I'm completely up for it. I'm 48 and 6'1", in the last 6 months I've gone from 250+ to 210 by working on eating and heavy compound weight lifting. I'm a slow MF so general running isn't really my thing, I set a new PR 5K last week and that was 43 min. My ultimate goal isn't endurance, I'm more focused on getting bigger, I'd like to end up about 215 and <20% BF.

Mountain biking, lifting or something like the challenge hill at the MAC center would be a great time.

[hurley842002]

Did a 6:24 mile today, will be happy to get in the 5's.

Sent from my SM-G955U using Tapatalk

[hurley842002]

In California for the week, ran three miles in 23 minutes, which isn't a record for me, but it felt much easier at this elevation.

Sent from my SM-G955U using Tapatalk

[hurley842002]

Bumping this up, how is everyone doing? I finally maxed out the treadmill at my gym, 12mph (only ran that for a quarter of a mile), if I kept that pace for a whole mile it would be around a 5 min mile, not too shabby for a 33 year old not built for running (short inseam).

[Dave_L]

Im still hitting the gym for weights, 3-5x a week, depending on my schedule. I'm down about 20 pounds since March. Strength is way up. Im not dieting or anything. Just stopped eating fast food for lunch and I go to the gym instead and bring my own lunch.

[blacklabel]

If anyone is looking for a power rack. Titan Fitness has their T3 racks back in stock with $50 off a purchase of $350 or more through tomorrow.

I picked up their short T3 rack for $319 shipped.

[Teufelhund]

If anyone is looking for a power rack. Titan Fitness has their T3 racks back in stock with $50 off a purchase of $350 or more through tomorrow.

I picked up their short T3 rack for $319 shipped.

Man, that's a good deal! Every time I look, they're out of stock.

I went ahead and bought a squat rack from Rogue. The thing is built like a tank.

I also picked up some bumpers and bench from Rep Fitness in Denver. Their new FB-5000 flat bench is a really great bench for not a lot of money. They had quite a few racks in their showroom that seemed pretty solid. Worth checking out if you're nearby.

[blacklabel]

I'm happy with it so far. It's pretty damn solid. I cheaped out on my platform and went with 7/16 OSB rather than 3/4 and all of the play in the rack comes from the platform bending with it. I'm not looking forward to correcting that mistake.

[Teufelhund]

Good to know. Probably going to build a shop later this year and move the weights out there, so waiting to build a platform.

Also want to build a peg board. This guy has a great design:

[hurley842002]

After hitting plateaus on a couple of my favorite workouts, I've decided to get back to basics, and do the "5x5 Stronglifts" program, which consists of:

Workout A:
Squats 5x5
Barbell bench press 5x5
Barbell row 5x5

Workout B:
Squats 5x5
Barbell overhead press 5x5
Deadlift 1x5 (although I did 5x5 on this)

You do this three times a week alternating between workout A twice a week with B in the middle, and vice versa, with a day off in between each lift day. The key to this program is increasing the weight of each lift by 5lbs each time you do it. After my first week, I'm excited to see progress. I've still been running 3-4 miles every day, and don't plan on stopping that.