PrezCock

quote:

---

if I struggled

---

The struggle is what you want. While maintaining good form. The struggle is what stimulates your body to grow. If you are doing 3 sets of 10 with decreasing weights your body isn't getting the stress it needs to improve. Even doing 3 sets of 10 with constant weight isn't the correct amount of stress. You want a weight where you fail to get 10 reps, at least on set 3. For example, say you are doing 50lbs on the pulldown, and you get 10, 10, 10 reps on all of your sets. That is good, but it isn't enough stress to get you results. You'll want to go to 55lbs so your 3 sets look like 10, 10, 8. Then when you get all 3 sets of 55lb for 10 you should increase the weight. That is just a basic example, but I think it'll do.

You used Mizzou twice and left out Kentucky.

At 75 I commend you for getting back into the gym. At your age it is important to maintain your muscle mass and bone mineral density (BMD). I won't make this to scientific for you. When looking at building muscle or BMD you are looking to stress the body in the correct way. Strength training is the correct way. With your age I wouldn't get involved into a program that is confusing. Circuit training is fine. What you need is a system that progressively overloads your body. Pretty much what that means is that as you get stronger you need to increase intensity. The body adapts to stimulus, so you need to keep adjusting the stimuli.

Traditional methods most likely will be your best bet. When looking at set and rep ranges stick to 2 or 3 sets of an exercise. When looking at a rep range keep this in your mind. 1-6 reps are for strength, 8-12 are for muscle building, 15+ is for endurance.

The main takeaway is that you need to provide the correct intensity (weight) with the correct rep range. Starting out I would build a base doing 2 or 3 sets of 8-12 reps. When you are able to do all of your reps you should increase the weight. When you become a little more conditioned in the coming months start adding some heavier weights with lower reps. Popular methods are 5 sets of 5 reps or 3 sets of 3. This is good for strength, but it is also great for BMD.

Others will have ideas and feedback for you as well. This board has a bunch of knowledgeable posters on it. I think the KISS method would be the best for you (KEEP IT SIMPLE STUPID). That is unless you become a 75 year old gym freak, which does happen, then I would suggest some more intense progressive overload programs.

Hope this helps and good luck on your journey.

quote:

---

bare bones

---

I've done a lot of long distance hiking and every ounce counts. I'll give you a few ideas that I used.

Instant Oatmeal - no brainer. But I used to bring some Strawberry Quik Mix with me to give it a strawberry flavor.

Instant Mashed Potatoes

Summer Sausage - I usually cut this up into pieces and put it in my meals

Zatarains or other rice product - It's ok if you are cooking it over a fire, but if you are using a stove you might burn through your gas pretty quickly. It all depends on how long you are out there for. I would also add some Instant Mashed Potatoes in with it to give it more carbs. You burn a lot of energy hiking.

Ramen is always a good (and light) meal to bring. As I said, you can always put some instant mashed potatoes in there to give it more carbs.

I would bring some protein powder with me too. Protein is a commodity when hiking. Same with a powdered peanut butter.

MRE's aren't a bad idea either.

Hope this helps

quote:

---

AEMS macro

---

I've got the Holosun AEMS X2 PRO/CORE on my Stribog. It's a great little sight.

On my 2011 I prefer the Trijicon SRO. I find the larger field of view helps with target acquisition.

quote:

---

Thanks, just started this.

---

Let me know how you like it. I don't think this series get's enough love.

quote:

---

Open borders

---

Not necessarily a response to you, but a clarification on the issue.

As I stated earlier, open borders is a moronic idea. At least right now. It is a concept that people use to attack the Libertarian party and it's ideas. Is it sustainable right now, absolutely not. But most people don't understand the concept and I will do my best to explain it as short and concise as I can.

Think of our country and how we can easily travel through each state. It works great because we all have, relatively, the same ideas and concepts on how we should be governed. Open borders will work when the whole world is on the same page with the same socio-economic opportunities. Now I'm not talking about globalism as it is presented on today's stage. But in a "perfect world" (I know, it doesn't exist right now, that's why it's an Idea) open borders work and people can choose to live wherever they want.

Does it work now? Of course it doesn't. Will it ever work? Probably not. But one day I hope the whole world jumps on the same train and makes it a reality.

But like I said, it's an Idea. And much like Communism, it will never work because of, for the lack of a better way to say it, human greed and the need for power. Until we can throw off those shackles, open borders is a moronic idea that will not work and a strong border is a necessity to maintain our society.

If you are still in Woodlands, try these places...

Finish First Injury Prevention Specialist
Regen Electro

To be honest I know nothing of these places, but they use the same technology that I use. And the tech I use would help a ton. If you are in Tampa, I would gladly treat you.

Now this is important, ask for Neufit treatment. It is a form of Direct Current Electrical Stimulation. It's a game changer, especially for your symptoms.

I hope this helps.

This isn't an attack on what mtcheral said, but scraping (Graston technique as an example) actually does a lot for people in multiple ways and does have some lasting effect. Most people believe that it is good at breaking up myofascial adhesions, which there is some efficacy in that, but it is fantastic and does have long lasting effects for your body's proprioception.

To add on to what the other PT stated. If I were you I would also find a PT who can do Sub-occipital Inhibition. It's a very easy manual therapy technique that any decent PT should now. It will help with those tension type headaches you get with those tight upper trap/paraspinal muscles that attach to your occiput (posterior base of your skull).

Good luck, and I hope this helps.

ETA: Occipital to Sub-occipital

I just saw they had beef shanks for $5.99/lb. I bought a bunch and have been making some Osso Buco.