And the wagon ran me over yet again…


So I need to do more or commit more. I’m not sure exactally.

But here are my fitness goals… there are a few.

My Fitness Goals:

Bench press : 250 lbs for reps (pr 200 lbs 2 reps)

Squat : 350 lbs for reps (pr 145 5 reps)

Dead lift : 450lbs for reps (pr 385 for 1 rep)

Push Ups (2min)70
Sit Ups (2min)75
Crunches (2min)75
Pull Ups15
1.5 Mile Run10:00
2 Mile Run15:12
3 Mile Run22:10
500 YD swim12:00
Chin Ups5
Flutter Kicks50
Swim 1/2 mile (ocean) without fins (sidestroke)30:00
Swim 1 mile (ocean) with fins (sidestroke)50:00
Swim 400 meters (pool) without fins10:30
Run 10 kilometers (sand) with boots and pants60:00
5 Mile Run40:00
16 Mile Hike (65lb pack)05:20:0

Also I would like to have less than 20% body fay and weigh under 250 lbs.

Quite the laundry list but there are all the items on my list at the moment that are strictly physical composition of my body or my bodies performance.

Here is my workout from today :

  • 5 min walk (treadmill) @ 2.5 MPH
  • Barbel squat
  • 15 reps @ 45lb, 12 reps @ 65lb, 9 reps @ 85 lb, 6 reps @ 105 lb, 3 reps @ 125 lb 14 reps @ 85 lb.
  • Machine bench press
  • 15 reps @ 45 lb, 12 reps @ 65 lb, 9 reps @ 95 lb, 6 reps @ 125 lb, 3 reps @ 155 lb, 4 reps @ 170 lb, 3 reps @ 185 lb, 2 reps @ 200 lb, 21 reps @ 95 lb.
  • Barbell Row 15 reps @ 45 lb, 12 reps @ 65 lb, 9 reps @ 85 lb, 1×6 reps @ 95 lb, 3 reps @ 105 lb, 12 reps @ 75 lb.
  • 30 minute walk (treadmill) @ 2.5 MPH

I consumed about 1612 calories today. When the exercise is taken into account there was about a 1670 calorie deficit for the day as well. 104 grams of protein, 133 grams of cards and 74 grams of fats. Not ideal but 50 grams of protein was post workout along with some BCAA to help with the muscle soreness.

The exercising helps me with focus and my mental state so it stays.

All for now,

1PM

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