Back to the Basics

[Chris-STL]

Lunch time workout!

Upper Body Push

Bench (Pushed this a bit more in the higher rep ranges and it hurt my low numbers. I'm ok with that though.)
8x205
6x225
4x235
1x245

DB Bench
8x65
6x70
5x70

1 Arm Military Press (Never done these before. Found out my left shoulder is way weaker than my right. I was pretty shakey at rep 5 on the left, strong all the way through 8 on the right.)
8x35s
8x35s
8x35s

[K-Court]

Nice numbers, Chris. And good luck on the dieting component - always tough. Your trail-building episode is awesome. What a great way to put your fitness into action. I must say, as a trail user, I always appreciate the very hard work people like you put into building and maintaining trails. It's hard enough hiking them, let alone doing all the work to bring them into being for the benefit of others. So, even though I haven't hiked any Missouri trails ... thanks for what you do.

[Chris-STL]

Thanks!

We got started doing it a couple years ago. My wife was out of town and my 11year old (at the time) son and I were looking for a place to go camping. I saw a trail event going on and thought that it would be cool to get to know some other people and show him (and me) what it really takes to lay down tread.

Fast forward 2 years and we now go out very often (5 times in the last 7 or 8 weeks I think), My wife and I also sit on the board or directors, and I am a forest service certified sawyer. We have made loads of friends, and always get the scoop on the best hikes around!

And if you are ever in the saint louis area, set aside some time to go down into the ozarks. It took me several years of traveling to realize what a gem we have in our back yard.

[Chris-STL]

So I had to run some errands in the city today to grab a few odds and ends for my hike so I hit the gym by work on the way home so I could use the treadmill. It was fun, but damn hot in there. Nice change of pace though.

Week 2 Workout 2
3sets
8reps
90sec rest
SuperSet

SS1
side 2 side pull (I've really began to like these after reading the pull up article on t-nation not too long ago)
x8
x8
x8

step ups
8x40
8x45
8x45

SS2
rack pulls (never tried these before, so I really over estimated my weight on the first one. I was in the gym, and they have really fat bars, with almost smooth grip, and no chalk)
6x295
8x275
8x275

bb military
8x80
8x80
8x80

SS3
reverse wood chopper (Took advantage of their larger cable system. Wood choppers at home always bottom out on my little cable system.)
8x60
8x70
8x70

decline bench situp (Again took advantage of their decline bench. ouch.)
8x25
8x25
8x25

Intervals on the treadmill (managed to get under a 10min mile doing intervalls. I can normally get 9 min miles on just a straight run, but never got under 10 on intervals.)
dist 1.54
time 15min
1min run, 1min jog

Also I went by walgreens and got a Muscle Milk light chocolate milk shake because I didn't bring enough food. YUM. Holy crap those are good.

[Chris-STL]

Just a quick note on my nutrition today. I ended up kinda skipping breakfast today. I had a protien shake, but the whole day I was playing catchup on cals. This was a 2 workout day, so I need more than this...

Cals Fat Carb Prot
2147 54 185 229

[Chris-STL]

Bleh, when will I learn that not eating enough + going to bed an hour late = tired tired tired!

At least this weekend I get to sleep outside. I always sleep better out in the open.

[lance02]

Nice workout. Are you tenting it this weekend?

[Chris-STL]

Yeah we will be back packing Sat/Sun/Mon. I don't usually put up a tent though unless it is raining. Just roll out the sleeping pad and sleeping bag and fall asleep counting stars.

[K-Court]

I envy you being able to camp out at this time of year. In these parts, you'd get severly waterlogged! Have a super time - where are you headed? Remember to take some pics.

[Chris-STL]

We are headed to the Mountains of Missouri!

Specifically we will be around Bell Mountain which is in the Saint Francois Mountains, which is in the The Ozarks. They aren't really mountains. Well more specifically they WERE mountains, but now they are kinda just rocky hills, but they are pretty awesome.

Water doesn't bother me. 2 Backpacking trips ago my wife and I did two days in near flash flood conditions.

[K-Court]

Looks like a great backyard you have, Chris. It's described as "rugged" and for the "experienced hiker" in this: http://www.fs.fed.us/r9/forests/mark...ness_flyer.pdf

As for your use of the past tense when describing the mountains, I guess that's what 1.4 milliion years will do! :p

Hey, I see some sun in that last photo. That's not TRUE misery. (BTW, love the dog's backpack!)

[Chris-STL]

Yeah the dog is my pal. He tags along and does quite well. He carries his own food, sleeping pad, etc. His pack weighs in about 10lbs when we start (although I bought a few things that should lighten that a bit.)

That trip it had rained like solid for a week, and flat our poured on Friday night. We almost said screw it, but managed to get down there sat morning during just a light mist, everything we crossed was at flood stage though.

We actually want to get up near you and do some hiking. My wife took a trip up to Vancouver Island a few years ago and really wants to take me up there. She really enjoyed olympic nat park and wants to do some back packing there.

[stingo]

How do you train for something like that? (Hiking that is...) I mean, apart from actually doing it.

[Chris-STL]

You don't really. It's just one of those things you just kinda do and deal with the aches when you are done. You can fill the pack and do some local trails, but it really doesn't do anything. I just try to stay in decent aerobic shape, and take care of my feet when I am out there.

Most of the packing trips we do are relatively short. This one will be 7miles, 8miles, 8miles. Which really pretty short. I have done up to 12 in a day with a big pack on before, but it was tough. If you are doing something where you are actually trying to get somewhere (like pack the whole Appalachian trail) you are going to want to be doing distances in the 15-20 miles a day range.

[Chris-STL]

Lunchtime workout!

Lower body pull (back)

Deadlift
8x235
6x285
4x315
1x345 (failed second pull)

DB Goodmornings
8x30s
8x35s
8x35s

Bridge with leg curl on med ball
x8
x8
x8

[K-Court]

Originally Posted by Chris-STL

Yeah the dog is my pal. He tags along and does quite well. He carries his own food, sleeping pad, etc. His pack weighs in about 10lbs when we start (although I bought a few things that should lighten that a bit.)

That trip it had rained like solid for a week, and flat our poured on Friday night. We almost said screw it, but managed to get down there sat morning during just a light mist, everything we crossed was at flood stage though.

We actually want to get up near you and do some hiking. My wife took a trip up to Vancouver Island a few years ago and really wants to take me up there. She really enjoyed olympic nat park and wants to do some back packing there.

I think you'd really like it up here, Chris. There is some pretty spectacular hiking in these parts. Are you familiar with the West Coast Trail on Vancouver Island? It sounds like it would be right up your alley.

[Chris-STL]

My wife stayed in nanaimo. She thinks that trail goes close by, but was never on it. She loved that place though, so I can only imagine how cool it would be to get off the beaten path.

[Chris-STL]

So yesterday was kind of a busy day for me. I did get my lunch workout in, but I didn't eat enough.

Cals Fat Carb Prot
1835 49 175 176

I got home and had a ton to do, so I just slammed a shake and ate an apple. Telling myself I would