Project Get Fit 2022: Week 16

Not me, I don’t have that much hair on my head…

Made it to the gym on Monday and had a good workout. Decreased the weight for my assisted pull ups again. I was also able to increase the weights and reps on several more. In fact, for the Seated Row I exceeded my previous best from pre-COVID/injury.

After the gym I went for a walk and made it just under a mile. So far, no hip or shoulder pain.

Wednesday was a travel day for me and I was running too late in the morning and was too tired in the evening to workout. I did what I could on Thursday morning but I was still worn out so it wasn’t much of a workout.

Friday was another travel day and I didn’t workout.

I am not on the road next week so I should be able to do better.

Stay alert, stay prepared and stay safe.

God bless.


Goal: Complete a Murph Challenge in 2022

Project Get Fit 2022: Week 15

Not me, I don’t have that much hair on my head…

I got a pretty good workout on Sunday doing yard work at my house and at my mom’s after church.

On Monday I made it to the gym. It was another really hard workout. In the last week I have decreased the amount of assistance on the chin ups from 70 to 50 and increased the weight on the seated row from 100 to 140. I am now going with five sets of max reps on both of these to build more muscle/strength faster. I was taking it very easy on these because of my shoulder but it seems to be holding out fine with the harder workouts. I am also being very aggressive increasing the number of reps on squats. My hip seems to be fine with that but I am still being very cautious with burpees and lunges. On the downside I didn’t walk on Monday or Tuesday.

Wednesday I was on the road and I have the hardest time getting myself to exercise while on the traveling but I did…

Given the limits of the hotel gym I wasn’t able to do most of my upper body workout but I did all I could. Then I went for a walk. I’m not sure of the exactly distance but it was a round trip of 4 hotels, a self storage place and a parking garage. Just guessing, it was nearly a mile.

We had meetings from breakfast until late in the evening so no walking on Thursday.

Between driving home, a hectic day of meetings, and family coming in for Easter I didn’t walk or exercise Friday but made it into the gym Saturday morning. Still doing OK with the tough workout routine and heavier weights. I was able to add another set of lunges and burpees and I am now exceeding my pre-COVID/injury performance on assisted pull ups. I am on par with where I was with sit ups but there is a long way to go to get back to where I was prior on most exercises.

All in all, a good week. We’ll see how next week goes as I am traveling again.

Stay alert, stay prepared and stay safe.

God bless.


Goal: Complete a Murph Challenge in 2022

Project Get Fit 2022: Week 14

Not me, I don’t have that much hair on my head…

I was still pretty sore from the weekend (self-defense training Saturday/furniture moving Sunday) but still made it to the gym. I am still slowly adding reps where I can and I am not having much pain from adding back the lunges, squats and burpees.

I didn’t walk on Monday, for several reasons, but was back at it on Tuesday. I am holding steady at just under a mile for another week or so.

I walked again on Wednesday and made it to the gym as well. I was able to add a few reps on some exercises and added additional sets to both lunges and burpess. My hip seems to be taking it well.

I walked on both Thursday and Friday. Just under a mile each time. My hip was hurting towards the end on Friday.

I didn’t make it to the gym on Friday but did on Saturday morning. This was the hardest workout of the year. I switched up the assisted pull-ups and seated rows. For both I am going for five sets of the maximum reps I can do. If I pass five reps I decrease the assist/increase the weight. I dropped the assistance on the pull-ups from 70 to 60. On the seated row I increased the weight from 100 to 135. That increase left me shaky after the workout but my shoulder didn’t seem to be affected negatively. I also added a third set to both the burpees and lunges. My hip seems to be taking that just fine. I was also able to increase the number of reps on several other exercises.

I still have a long way to go before I am back to where I was before COVID and my injuries but this week was a big step in the right direction.

Stay alert, stay prepared and stay safe.

God bless.


Goal: Complete a Murph Challenge in 2022

Project Get Fit 2022: Week 13

Not me, I don’t have that much hair on my head…

Started the week on Monday with a walk (still keeping it around 1.2 a mile) and a trip to the gym. Again, I was able to add reps on some exercises. I took less time to recover between sets but don’t think I will continue to do that. It’s good for cardio fitness but I am not sure if getting my heart rate that high is a good idea. Due to the hip injury I have been skipping lunges and burpees although I am adding squats back in (slowly and carefully). Wonderful Wife joined me in the gym as well!

Tuesday I decided to push my walk a little and go for a mile. It was a little tough at the end but I made it and no ill effects the next morning.

I made another mile (or close to it) on Wednesday and then made it to the gym. It was a good workout and I was able to add a few reps here and there as I recover. Most importantly, I added lunges and burpees back into the mix. The first time since hurting my hip.

I kept up doing a mile for the rest of the week and my hip is still doing OK.

I also made it to the gym on Friday. The first three gym week in a really long time. The burpees and lunges don’t seem to be hurting my hip. I was able to add another rep of each but I am taking it very slowly and cautiously.

To top off I attended a hand-to-hand self-defense class on Saturday.

Stay alert, stay prepared and stay safe.

God bless.


Goal: Complete a Murph Challenge in 2022

Project Get Fit 2022: Week 12

Not me, I don’t have that much hair on my head…

As I expected, the training over the weekend was more exercise than a third trip to the gym would be. A full weekend of training and practicing patrols, ambushes, weapons drills and reacting to contact took everything I had. There was no way I was going to be able to make it to the gym on Monday and, sure enough, I didn’t.

I did make it on Tuesday instead. It was a good workout and I was able to continue to increase the number of reps on some exercises I have been doing. For the first time since hurting my hip I also added squats back into the mix; just a few, performed very carefully. As of Wednesday morning, no significant issues from the squats. In fact, on Wednesday I started walking again. I’m taking it easy, between a mile and half a mile for now.

Worked out again on Thursday and I was able to increase reps on a number of exercises and added another (very short) set of squats to the routine. Walked again today and there was very little pain or discomfort. For the first time this year I feel like I am on the mend physically and making some progress!

I didn’t make it to the gym Saturday but I spent the day trimming trees and hauling the branches and other trash to the dump. I do believe I had a tougher workout doing this than a trip to the gym. At least it feels like it.

Stay alert, stay prepared and stay safe.

God bless.


Goal: Complete a Murph Challenge in 2022

Project Get Fit 2022: Week 11

Not me, I don’t have that much hair on my head…

I saw the doctor about my hip and shoulder on Monday. X-Rays showed no problems with the bone. He offered a cortisone shot and I was happy to take it. I can walk without pain now and maybe my mom won’t outrun me in the parking lot again. He did say to take it very easy. The shot helps with the pain but overdoing it will just make the injury worse.

Instead of hitting the gym on Monday evening I attended a carbine class and although it wasn’t particularly difficult training it was still a bit of a work out doing weapon manipulations drills for two hours.

Made it to the Gym on Tuesday and it went well. I’m still skipping the leg exercises so the hip can rest and heal. I was hurting a little the next day because I wasn’t thinking about it and tried a lower ab exercise that initially felt fine but on the second set I realized was using the hip quite a bit. The pain was gone by Wednesday.

Thursday at the gym went well also. Again I was able to increase the reps on several exercises. I went for a short walk with two of my grandsons and my hip was giving me problems within a very short distance.

No third gym day this week. I have another small unit tactical training. That will probably be more of a workout than the gym time.

Stay alert, stay prepared and stay safe.

God bless.


Goal: Complete a Murph Challenge in 2022

Project Get Fit 2022: Week 10

Not me, I don’t have that much hair on my head…

I made it to the gym twice this week. An unexpected trip to San Antonio during the middle of the week kept me out of the gym mid-week. On both day that I made it into the gym I was able to increase reps on several exercises.

However…

I hurt my hip a few weeks ago and it has been bothering me ever since. The training I did last weekend aggravated the injury and I could barely walk for a bit. So, I have had to drop walking and leg exercises from my routine until it heals up.

Overall, not a bad week but not a good one either.

Stay alert, stay prepared and stay safe.

God bless.


Goal: Complete a Murph Challenge in 2022

Project Get Fit 2022: Week 9

Not me, I don’t have that much hair on my head…

Another week on the road and another week of relatively little progress at getting fit. I was able to get three good walks in. Two were walking through airports with  my backpack on (indoor rucking!). One afternoon I was able to get a break at work and walked a mile or so through the streets of Minneapolis. When I mentioned my little walks to a coworker who lives there I was strongly cautioned NOT to walk in that direction if I valued my safety.

I didn’t notice any threats on the streets and it was early afternoon and still daylight so…

Did some small unit tactical training this week as well. Running, kneeling, low crawling while carrying a rifle and full kit for several hours was a pretty good workout as far as I am concerned.

So, I guess this week wasn’t so bad after all.

I don’t have any travel booked for the foreseeable future so maybe I can get back into the swing of things and start hitting the gym again.

Wonderful Wife started a 40 for 40 challenge for Lent. Forty minutes of exercise every day for forty days. So far she is doing really well and I am excited that she is doing this.

Stay alert, stay prepared and stay safe.

God bless.


Goal: Complete a Murph Challenge in 2022

Project Get Fit 2022: Week 8

Not me, I don’t have that much hair on my head…

Spent the week on the road. I should have worked out in the hotel but my days and evening were pretty packed. Next week probably won’t be any better as I am off road warrioring again.

Stay alert, stay prepared and stay safe.

God bless.


Goal: Complete a Murph Challenge in 2022

Project Get Fit 2022: Week 7

Not me, I don’t have that much hair on my head…

Started the week strong with a tough physical therapy session in the morning and a good workout in the evening. I was able to increase the number of reps on several of the exercises.

Missed my midweek workout as I was traveling (convenient excuse for laziness).

Even though I was still on the road I did workout on Friday. Not a complete workout because, well, hotel gyms are pretty basic but I was proud of myself that I did what I could.

Stay alert, stay prepared and stay safe.

God bless.


Goal: Complete a Murph Challenge in 2022