Thanks Furo! I've got really vague weight loss/general fitness goals at the moment. I think I'll feel a lot better about my own health (history of heart problems in the family and I can have quite high blood pressure) and appearance if I get consistently below 100kg. So that's one short term goal which I'm probably on the verge of reaching - just need regular access to scales. Beyond that I'll probably creep down closer to 90kg, because at 100kg I'll still be tubby. I haven't looked good with my shirt off in about 5 years, and that's something I fancy having again. Doesn't mean getting ripped, I did that when I was 16 and found it hard to maintain.
I want to compete in powerlifting again some day, but I'm taking as long away from it as I need to. The next meet near me is in October so I won't be signed off by the doc in time, so I'm planning on taking advantage of the forced hiatus to focus on the other goals and end up in a good position to come back when the time is right. Might even end up going down a weight class to the 90s (BDFPA) or 93s (BPF).
The only fitness goal I have in mind at the moment is to get a km done in 3:40 to match my best pace ever at the 1500m. That would be big because I'd be doing it 40-50lbs heavier than I last did. Best pace so far is just over 4 minutes so I've gotten a lot closer than I expected to in the relatively short time I've been running. Beyond that a sub 20 minute 5k and a sub 50 10k are some longer term things I'd like to achieve with the running.
No major resistance training goals - get better at a few bodyweight movements (dropping weight goes hand in hand with this), and use the weights to work towards the looking sexy goal.
I'm a harvest labourer on the farm, so once the cutting is properly underway I'll spend most of the days sat in the tractor doing shuttles hauling grain from combine harvester to the barn. Until then I'm clearing out the barns and sheds so it's a load of sweeping and shovelling and moving machinery around. Pretty sure I saw shovelling in a CrossFit workout once.
Run - squeezed into lunch break
4.03km - 19:09 - 4:45/km - all km 5 or under, last km was at 4:12 pace - good.
KB unbalanced farmers walks
40/24kg x 4 x 40m - swap hands each set