Day 30 #100DaysofFitness

In the last 10 days I have worked out both in the home gym and in the real world. I have hiked some hills, dug for a septic tank, moved new gym equipment from someone’s basement to my own (maybe 700 lbs), and several other physical fitness related activities. I haven’t taken the time to post about them all but believe me it’s been exhausting. The below post is one I just shared to the Facebook page. Be sure to like http://facebook.com/outoftheboxsurvival

 

Had a big week, lots of activity and little time to post about it. I hope to have a blog update out shortly. For now keep your eyes and ears open to the current events stacking up.

 

More and more often I see things in the news that make me thankful that I prep. One of my most recent changes was to move my personal fitness and health higher up the priority list. All the canned goods and ammo in the world won’t do me much good in the event of congestive heart failure or even just a mild case of the flu if doctors suddenly become hard to get a hold of.

 

By investing time in my fitness level now I will be better able to carry those bug out bags, build those shelters, hike those miles that can carry me to safety as well as being better able to assist others. Prepping is a community activity and the better prepared we as a community are the better our chances and those around us.

 

I’m currently working on developing a workout routine that takes into account the different challenges that could be faced if the SHTF. I’m looking forward to working out the kinks and making it as effective as possible before I share the plan contents. Some martial arts, some strength, some cardio, all pepper mentality.

 

Suggestions for exercises are welcome. If you have a suggestion comment it or message it to me with what it should be called, how it is performed and how it relates to prepping/survivalism.

 

Thanks and as always, stay prepared!

Day 20 #100DaysOfFitness

Upper body workout came sooner than expected. I have some equipment that I can use for what I need but only for a short time. The last time I was regularly using my weight set I found that I progressed beyond the maximum weight and needed to get more creative with my routine. My goal isn’t to be able to lift a Volkswagen or anything like that, it’s more about getting leaner and building up my body’s ability to do more work over time aka endurance.

I have been taking a slow apprach after what happened to my leg, I don’t want to injury my upper body. As far as my leg day, I cannot do squats or calf raises with my calf the way it is so I will need to concentrate on leg extensions mostly with a few other things here and there. 4 weeks should cover my healing time but we will see.

Today I lifted light weight with normal reps. You don’t always go to battle with the army that you want, you go with the army you have. I could wait and see what Craigslist or eBay deal I could scoop up for a new weight bench and Olympic weights but I shouldn’t waist that time since I do have something I can use for now. The bench is a little shake and not designed for the weights I have but it works and I’m not pressing 300 lbs so I think it’ll hold just fine.

I did some preacher curls, military presses, bench press and modified butterfly press. Right now the weight is pretty light as I am conditioning my body and attempting to rebuild proper form. Without proper for on the light weights you will have a greater chance of hurting yourself when you have heavier weights. Safety is important when conducting a workout, especially in my case where I’m in the basement and everyone else is asleep. I don’t have a spotter and so I have to be sure to know my limits.

The last 20 days have been an eye opening experience. 20% of the way to 100 days, it has gone by pretty quick. I had planned to add strength training into the routine in another 10 days but had to adjust my planning due to tearing my calf muscle (lightly). Once these 4 weeks are up, approximately day 40, I should be able to alternate running with strength training. Around that time I’ll also begin being more mindful of my calories, macronutrents and maybe look into some supplements.

The ability to adjust on the fly to changing conditions is a skill everyone needs, especially peppers and survivalists.

Day 16 #100DaysofFitness – Rest Day

I had not intended to take a rest day during the 100 days of fitness but I thought that I should since I injured my leg yesterday I should take a day and let my body concentrate on repairing the tear in my leg muscle. I plan to start back at it tomorrow. I will be switching to¬†upper body so that means I’ll essentially have to skip leg day for the next month. I also feel like I’m going to lose any progress I made on getting my run back to where it should be. I am actually surprised with my progress in 2 weeks but I think I went at it too aggressively. I really wanted to reach that 4 mile mark, I will still have plenty of time after I heal up to get there.

I will also be more observant about what I am eating and will be cutting out the candy and junk food that I have from time to time completely. No fast food, No highly processed foods, I’m going to do my best to eat a primarily fruit and vegetable diet with some meat here and there.

Bad news – Day 15 #100DaysofFitness

I pushed myself this morning and I must have pushed too hard and stretched too lightly.

I was able to get up to 3.53 miles in 30 minutes. The reason I know I may have pushed too hard is that My leg was tight all day and then on my way home I was walking to my car and I felt a pop/snap in my right calf. It hurt and I knew immediately that something was wrong. Based on the article linked below I think I have a grade 1 calf tear. If things feel worse tomorrow I’ll likely go to the doctor and have it checked out but if it is about the same I’ll just be taking the next 4 weeks off from running to be sure and give myself time to heal. This is not the situation I wanted to find myself in as I don’t want to lose the little progress I have made.

http://physioworks.com.au/injuries-conditions-1/calf-muscle-tears