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Posts tagged “exercise

Reflections from the trail…

Took the hammock out for its inaugural cold weather outing during the troop’s annual backpacking outing up to Tub Spring at Frozen Head State Park. My planning paid off with a light back and sufficient gear for a warm nest.

We had 5 of the 10 1st and 2nd year scouts with us in our crew, (with 3 adults) normally we follow the South Old Mac trail up, but this year we added the Judge Brach extension. (adding about 1/2 or so) It is rewarding to see the confidence grow on the younger scouts as they learn via adversity just how strong they can be.  it’s about 4miles up and with the 5000 feet in elevation change they can quickly reach the mind over the aches section of back packing.

My son and I headed back down the same day, and my about mile 5 my pack finally settled in. (or I was just numb) I really did not notice it anymore… Spending the extra effort to cut off needless pounds is well worth your time.

One great perk that the hammock affords on the trail, Lunch Time Seating! (and great views)

One humorous tidbit from the end of the day, while exiting the park, we encountered some other visitors stopped at the closed gate. They were on their phones apparently with 911… I feared we too were locked in.. I ventured out to check on the matter, and double check the gate… Hrm no lock… Looking around I could find no reason to see why they could not open the gate… I smiled, slid the gate open told them to have a safe trip home and carried on… I wonder how long they were stopped there…

Arnold’s dietary day…


“Arnold” Diet


  • 3 scrambled eggs
  • 1 cup cooked oatmeal
  • 1 cup orange juice
  • 1 cup low-fat milk


  • Handful mixed nuts
  • 1 apple or banana


  • 2 slices whole-wheat bread
  • 1 cooked chicken breast, no skin (for sandwich)
  • 1 apple
  • 1 cup low-fat milk


  • 3 slices cheese
  • 1 banana
  • Water

Workout between snack and next meal

Post-Workout Drink

  • 25g milk protein
  • 25g egg protein
  • 8–12 oz low-fat milk blend together and drink after workout


  • 8 oz lean-cut grilled beef
  • 1 large baked potato
  • 1 large salad with mixed greens and vegetables
  • 1 tbsp salad dressing
  • 1 cup mixed cooked vegetables
  • Water


  • 1 cup low-fat milk

2,750 Calories
256g Protein
271g Carbs
90g Fat



sad Pandas sighted …

A few folks asked for a more detailed list of my gym side workouts so here goes…


0. gym: 3×15@70lbs cable lat extensions, 3×10@70lbs standing preacher curls right into 10 pull ups for each set, 3×15 hyper extensions, 3×15 hanging leg lifts, 3×20 ab coasters, 3×15 air squats, and 3×15 thrusters. Limited rest between sets and reps.

1. walk: 1/2 mile

2. bike: 1 mile in 4:90

3. walk 1/2 mile

4. row 4x500m at 2:15 @5drag

5. walk 1/2 mile

Keep in mind my goals are Functional Endurance & Physical Leanness. I also have an issue with my right knee that is still being addressed. Once that is solved the walk’s will give way to Zombie runs, and I will be able to do a bit more Leg Work in the gym.

after 10+ years of not buying a true athletic shoes I finally picked up a pair of 2011 Nike Air Max’s… Wow, was that a good idea…


My plan is to wear these down and then move to something like the Nike Free’s 2.0’s