11.07.2017 - TUESDAY

Warm Up
Pull Ups Test - 7 proper pull ups in one go
90 Days of Action Day 19 - lvl. 3 - lvl. 3 - 1 minute rest between sets
Athena's Playbook Day 19 - 30 seconds rest between exercises
DD (12 Archer Push Ups) EC(i1g)
Iron Glutes Day 27 - i1g
Abs&Core Day 30
5 Minutes Plank Challenge Day 9
The Long Run Day 3
Nerd Fitness Flexibility Workout

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Archer push ups are like lunges for arms.

In 90 Days of Action Day 19 are you supposed to do all the sets with one time or with increasing difficulty with every level?

I felt power while sprinting.

Now I know why my arms are like this and push ups are not so good as they used to be. You'd think putting cucumbers in a jar the whole day would be easy. It is. Until that's the only thing you do for 8 hours. I felt tension in my left shoulder and a a bit painful knot. Yeah. No push ups for me just yet. Tomorrow there will be a different task for me, we'll see how that influences that.

See ya!

12.07.2017 - WEDNESDAY

The Long Run Day 4
Warm Up
Athena's Playbook Day 20
90 Days of Action Day 20 - lvl. 3
10 Push Ups
DD (60 Lunges) EC(i1g)
10 Push Ups

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Today the training was that short because I had to go to town early and I'm not going to work out in the middle of the night and I had to wake up at 6.30 to do all the things that needed to be done before I went. I tried doing Rotator Cuff, but it hurts like hell. I'll try it again when I get home from work. I did those push ups just to see how my shoulder reacts. It didn't feel bad and it was not very hard to do push ups. I guess I'm gonna do at least 20 push ups a day because I don't want those muscles to get weak, but I also dont want to overload them. From previous experience, just leaving them alone is not a good idea. As well as keep doing things on the same pace.

13.07.2017 - THURSDAY

The Long Run Day 5
Warm Up
90 Days of Action Day 21 - lvl. 3 - 1 minute rest between sets
Athena's Playbook Day 21 - lvl. 3 - 1 minute rest between sets
5 Minutes Plank Challenge Day 10
Iron Glutes Day 28
10 Push Ups
DD(2 Minutes Leg Extensions) EC(i1g)
200 Squats W7D2 (32+38+25+20+50; 1 min rest between sets)
10 Push Ups
Ab Challenge Day 1 - i1g
10 Push Ups
Nerd Fitness Flexibility Workout


14.07.2017 - FRIDAY

50 Pull Ups Program - 6-8 pull ups plan - Day 1 (2+3+2+2+5; 2 minutes rest between sets)
The Long Run Day 6
Warm Up
90 Days of Action Day 22 - lvl. 3 - 1 minute rest between sets
Athena's Playbook Day 22 - 30 seconds rest between exercises
DD(2 Minutes Raised Legs Hold) - 4x30 second sets; 30 seconds rest between sets
10 Push Ups
Iron Glutes Day 29 - i1g
5 Minutes Plank Challenge Day 11
10 Push Ups
Ab Challenge Day 2 - i1g
Nerd Fitness Flexibility Workout

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Shoulder is getting better day by day. Rotator Cuff workout movements still hurt it, but the pain is smaller. I'm thinking of taking on 100 push ups program from where I took the pull ups one, because Darebee's challenge doesn't quite work for me. The progression is too quick and with my routine it will overload my shoulders. The pull ups and push ups program there have rest days so you don't overwork your muscles. I'm not gonna do push ups tomorrow and do push ups test on Sunday. Anyways, so far I think it's going well.

See ya!

15.07.2017 - SATURDAY

Warm Up
90 Days of Action Day 23 - lvl. 3 - 1 minute rest between sets
5 Minute Plank Challenge Day 12 - 30 seconds rest between sets
DD( 40 Reverse Plank Kicks) EC(i1g)
Iron Glutes Day 30
Ab Challenge Day 5 - i1g
200 Squats W7D3 (34+40+27+20+54; 1 minute rest between sets)
Athena's Playbook Day 23
The Long Run Day 7
Nerd Fitness Flexibility Workout

16.07.2017 - SUNDAY

The Long Run Day 8
Warm Up
50 Pull Ups Program - 6-8 pull ups plan - Day 2 (2+3+2+2+6; 2 minutes rest between sets)
5 Minutes Plank Challenge Day 13
Ab Challenge Day 4 - i1g
DD(2 Minutes Chest Squeeze) EC (i1g)
Nerd Fitness Felxibility Workout

17.07.2017 - MONDAY

The Long Run Day 9
Warm Up
Athena's Playbook Day 24 - lvl. 1
DD(50 Front Kicks) EC(25/25; i1g)
90 Days of Action Day 24 - lvl. 1
5 Minutes Plank Challenge Day 14
10 000 Half Jacks Day 1 - i1g
Ab Challenge Day 5 - i1g
Playground Challenge: Sally Up 2.0 - whole song
Push ups test (22 push ups in one go)

18.07.2017 - TUESDAY

The Long Run Day 10
Warm Up
50 Pull Ups Program - 6-8 pull ups plan - Day 3 (3+4+2+2+6; 2 minutes rest between sets)
Athena's Playbook Day 25 . 30 seconds rest between exercises
5 Minutes Plank Challenge Day 15
10 000 Half Jacks Day 2 - i1g
200 Squats W8D1 (19+19+21+21+19+19+13+13+56; 45s rest between sets)
Ab Challenge Day 6 - i1g
90 Days of Action Day 25
Nerd Fitness Flexibility Workout

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Those four days have been very busy for me. On Saturday I took a bus to Haapsalu (about 4-5 hour trip) to take part of an even called American Beauty Car Show. It happens every year around the same time and it's about American cars, especially unique, funny and powerful ones. The first two days they are on a display in Haapsalu Castle yard. At night the first day there's women's drifting/cruising in the town with the cars. On first two days there are concerts and there'll be a lot of interesting booths to visit (such as Amercan-ish clothing, food and merchandise booths and even a temporary tattoo booth!) and attractions (bouncy castles for children, rodeo, this year also a possibility to ride a monster truck or fly over the town with a helicopter). Me and my boyfriend got matching tattos on our necks and when usually I don't like the idea of tattoos on myself or anything else of that kind that would alter me, this one really suited me and him both and I even had a crazy idea to get it for real. Which I luckily didn't go with. On the third day there is a parade and a speeding contest in an abandoned airport nearby. The parade this year was kind of boring and lacked the awesomeness of last years. Cars didn't come in a flow and very few of them blasted rock. And the huge giant truck that usually came in the end (and made you wish you'd taken ear protection with you when it signalled) didn't come this year. But it was a very cool event nevertheless. I stayed up until about 2 am that day and woke up at 9 am on Sunday. I took a bus back to home (another 4-5 hour trip) and didn't work out much. My shoulder started hurting more and even when doing the programs on Monday on lvl. 1, if my shoulder could speak, it would have sent me to hell. Now it's normalising again. Pull ups are getting easier! Anyways, good night/day to all! Still a busy week ahead!

See ya!

Hi! Busy week. Went on a trip with my family and didn't have time to update. Much has happened.

19.07.2017 - WEDNESDAY

Warm Up
10 000 Half Jacks Day 3 - i1g
5 Minutes Plank Challenge Day 16
Athena's Playbook Day 26 - lvl. 3
90 Days of Action Day 26 (7x10)
Ab Challenge Day 7 - i1g
Nerd Fitness Flexibility Workout


20.07.2017 - THURSDAY

The Long Run Day 11
Warm Up
90 Days of Action Day 27 - lvl. 3 - 1 minute rest between sets
10 000 Half Jacks Day 4 - i1g
100 Push Ups Program - 11-20 Push Ups plan - Day 1 (8+9+7+7+8; 1 minute rest between sets)
5 Minutes Plank Challenge Day 17 - 30 seconds rest between sets
Ab Challenge Day 8 - i1g
Athena's Playbook Day 27 - lvl. 3 - 1 minute rest between sets

I decided to go with a lower level push ups plan because my push ups at the moment are not very sturdy and they feel heavy (not how they used to feel). There's another factor to it also - I used to do them elbows out, but now I'm keeping them parallel with my body, so another part of my arm works, not the one that used to work before.



21.07.2017 - FRIDAY

50 Pull Ups Program - 6-8 pull ups plan - Day 4 (3+4+3+3+6; 2 minutes rest between sets)
10 000 Half Jacks Day 5 - i1g
5 Minutes Plank Challenge Day 18

This day was the day before driving out at home at 5AM. I packed and had to feed and clean all the cats (6) and kittens (10). There was also a wild kitten that we had been trying to catch but since we caught its brother and sister about a week and a half before, then it was very cautious until I fed it with its favourite food. I grabbed it and it tore my hands up. It bit me like it was trying to make me into ground meat. When I finally got it into house and the room where other kittens were staying, blood was pouring all over my hands. I did my workouts at 1AM and really didn't have the strength to do the programs.


22.07.2017 – SATURDAY

The Long Run Day 12
90 Days of Action Day 28 – 1 2 3 – lvl.1
Athena’s Playbook Day 28 – 1 2 3 – lvl.1
100 Push Ups Program – 11-20 push ups plan – Day 2 (knee push ups – 18+20+16+16+20; 1 minute rest between sets)
Ab Challenge Day 9 – without plank, others in one go

And again, when everything is going great and everything is really easy for me, an injury has to come along. This time it is the downside of my right foot that feels like swelling up any minute. And that’s why I didn’t do today’s programs higher than level 1. I’d like to work out tomorrow also. But looking at tomorrow’s program days I think if my foot feels the way it feels tomorrow also, it won’t happen. I’m also on a trip with my parents in Finland and tomorrow is amusement park day, so I definitely don’t want my foot to be swelled up. I did twice the amount of push ups required for each set in push ups program, because I did them on knees.


23.07.2017 – SUNDAY

No training except for leaping around the amusement park the whole day and 3x60 seconds hollow hold without holding the legs up in the evening in the bed. My foot hurts so bad that I even took a painkiller.
24.07.2017 - MONDAY

50 Pull Ups Program - 6-8 pull ups plan - Day 5 (3+5+3+3+6; 2 minutes rest between sets)
10 knee leg raises hanging from a bar
10 leg raises hanging from a bar
3 toes to bar

My foot hurts like hell again, took a painkiller the moment I woke up. The pain subsided just in time to do some pull ups and abs before making our way back home. I used a children's swing set bar as a pull up bar, so the pull ups weren't with exactly good form, because I kept hitting myself with the swings. Apart from not too good pull ups, I loved working out with the bar and I'm considering getting a normal bar set up (right now I'm using an unsecured wooden stick laying over two beams under the ceiling at my house). Still leaping.


25.07.2017 - TUESDAY (SALLY UP DAY)

I'm calling this a Sally Up day because all the training I did (except for DD) was with the Sally Up song. Foot is starting to get better, but I'm definitely not going to put my weight on it.

Sally Up [Knee Push Ups] - 2.50
Sally Up [Leg Lifts] - whole song
Sally Up [Half Bridge] - whole song
Sally Up [Laying down on a side and lifting the leg up when it's bring Sally down] - 3.00 both sides
DD(60 Knee Rolls) EC(i1g)

ouch Take care and feel better soon!

You should see a doctor and have an x-ray, bc you could have twisted your ankle with either tearing off you ligaments or joint caspule (or both), which can cause easier injuries further down the roadI am saying it from experience and it's not like you should see a doctor in couple of days, but NOW. I waited couple of days and now, if I twist my ankle ever again, I will have to have an operation (yey me!)

Nielsen Thanks! Already getting better

KYRO That sounds horrible!
I went to see the doctor yesterday, right after I got home. The pain has subsided and only comes out when I walk or when I twist my foot sideways. It isn't swollen up or anything. At the beginning it was a bit hotter than the other foot but not anymore. She didn't exactly know what it is, because I didn't go to a doctor that specialises in feet but to my GP. She decided that it was better to give it a rest and then go to a foot doctor. It doesn't hurt more when to touch it. I can press down on the pain spot quite hard but the pain won't change. Only walking or twisting the foot on a certain angle makes it worse. When I was on painkillers, it felt thick and numb like it had had anesthesia. So I don't know, we'll wait and see.

Glad to see how you keep your training even during a trip!
... and wishing a soon recovery.

26.07.2017 - WEDNESDAY

50 Pull Ups Program - 6-8 pull ups plan - Day 6 (4+5+4+4+7; 2 minutes rest between sets)
Sally Up [Leg Lifts] - whole song
Sally Up [Half Bridge] - whole song
Sally Up [Laying down on a side and lifting the leg up when it's bring Sally down] - 3.00 both sides

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I'm loving Sally ups Foot is not that bad anymore, but it's still healing and hurting a bit.
Today was the last day of my pull ups cycle. I think when I do the test on Saturday, then I might pull 9 pull ups in a row and get to the next cycle. Because 7 was the max I could do in one row the last test and now I could do it as the last set. Tomorrow is push ups day. I'm gonna do the sally up knee push ups thing again because I think it evolves my push up muscles more than just doing them. I think I'm going to continue with the sally up training plan until I can continue with the programs. I think they work on me pretty well, but can anyone suggest a workout or some other exercises that I can do as sally ups to keep myself fit without putting weight on my foot? Especially for the back and abs and quads?

Thanks and see ya!

Cabriel Thanks! I know what it feels like to become stronger than you were and then losing it so I'm quite motivated to work out every day even during special events or trips. Thanks for the good wishes

27.07.2017 - THURSDAY

Sally Up [Knee Push Ups] - whole song
Sally Up [Leg Lifts] - whole song
Sally Up [Half Bridge] - whole song
100 Push Ups Program - 21-25 push ups plan - Day 1 (12+17+13+13+22;1 Minute rest between sets)

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All push ups performed were on knees. I'm getting kind of sad here because even those knee push ups are kind of heavy (well, I did them after doing the whole sally up song, but still) and not too long ago 100 push ups in one workout consisting of only push ups was no problem. Heck, me before any training could do 20 normal push ups in a row without much effort. But at least I know I can do it and go beyond, so I'm gonna start with the same push up program I had that brought me to 100 push ups in a workout. And I think I should start somewhere pretty near the beginning for maximum progress. Juggling push ups and pull ups won't be hard, but if I want to evolve my plank also, then I might run into some problems. Then again, when I can start doing programs again, I think if I choose them correctly, then those can help me progress with all those three goals.

Anyways,
See ya!

GOALS:

*50 Classical Push Ups in a row [ ]
*100 Classical Push Ups in a row [ ]
*10 Pull Ups in a row [x] 09.08.2017
*20 Pull Ups in a row [ ]
*30 Pull Ups in a row [ ]
*40 Pull Ups in a row [ ]
*50 Pull Ups in a row [ ]
*5 Minutes Elbow Plank in a row [ ]
*Run 5k in a row [x] 11.08.2017
*Run 10k in a row [ ]
*Run 20k in a row [ ]
*50 Burpees in a row [ ]
*100 Burpees in a row [ ]
*60 Consecutive Days of Exercise [ ]
*100 Consecutive Days of Exercise [ ]
*365 Consecutive Days of Exercise [ ]
*Complete Hell Week [ ]
*Complete Dragon Week [ ]
*Complete Katana Week [ ]
*Complete Boxing Week [ ]
*Sprint 100m in 15s [ ]
*Sprint 100m in 14.7s [ ]
*Sprint 100m in 14.5s [ ]
*Sprint 100m in 14s [ ]
*Do a muscle up [ ]


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Programs schedule:

1] 90 Days of Action (30 days) + Athenas Playbook - DONE
2] 90 Days of Action (next 30 days) + Foundation
3] 90 Days of Action (next 30 days) + Totals
4] 30 Days of Cardio Blast + 30 Days of Strength

Programs yet to be scheduled after ending previous ones: 30 Days of HIIT; 30 Days of Change; Fighter's Codex; 30 Days of Gravity; Cardio Trim
Programs I'm leaving last because I want to motivate myself to work towards them: Age of Pandora; Hero's Journey; Cardio Trim Run; Military Fit

I'm gonna do all of them anyway, at one point

Hwestneth Nice list you've got here. Is it your To-Do list for 2017 eh? But seriously, when you achieve all your goals, you will be among 1% of the fittest people of the world! So I can tell everyone that I knew you from the start of your journey. (don't forget me!) I wish you luck (and patience).


I guess it would be better to put it on the front page, because it can be lost in here.

Ehm I just discovered this video and desperately need to share with someone. I regret nothing.

Nielsen Thanks! I didn't think to have a deadline to all of those, but maybe that's a good idea I think I'll give myself a until the end of 2018 to achieve those goals. I won't forget you! I need that luck and patience I lack of those two I started writing them on the front page also and copied them here, but I got a few ideas more.
What is that video and how did you find it!