Getting the ass off the sofa (or what is the same, my log.)

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    Getting the ass off the sofa (or what is the same, my log.)

    Hi!
    I'm new here, and happy to have found darebee.com
    I'm 50 yrs old. I have some back problems, so I can't do some of the exercises properly. In some cases, especially crunches, I have to do them with modifications.
    Looking for in internet, I've found "30 Days of Change v2.0" and downloaded.
    Lately, I haven't found this program in darebee.com . I started with it, and a couple days later with "Foundation light" as a way of warm up. In addition, some days I add other extra exercises.

    I've edited this message moving the firsts days to the next message to leave room for purposes, goals and achievements.

    My humble goals
    Date of purpose - Date of achievement
    04/21/17 - 06/06/17 5Km Running in one go - 44:24 / (09/21/17) 43:58 / (10/17/17) 42:15 / (10/24/17) 39:55
    04/21/17 - 04/24/17 20 Push-Ups in one go
    04/21/17 - 15Jan2018 5 Pull-Ups in one go
    04/23/17 - (09/25/17) 2 minutes squat hold in one go
    04/24/17 - (09/29/17) 50 Push-Ups in one go
    06/07/17 - (06/08/17) Run 3Km under 21 min - 19:59 / (09/26/17) 18:35 / (11/30/17) 18:22
    06/07/17 - (11/02/17) Run 5Km under 37 min - 32:40 / (11/09/17) 29:23
    06/07/17 - (11/02/17) Run 6Km in one go - 38:50 / (11/09/17) 35:15
    06/08/17 - (not yet) Run 3Km under 17 min
    07/02/17 - Hell Week at Level III
    07Jan2018 - (30July2018) - 10Km Running in one go (78min approx)
    Challenges Completed
    15 consecutive days of fitness (04/24/17)
    30 consecutive days of fitness (05/02/17)
    Posture challenge (06/30/17) - 2nd time (14April18)
    "50 push ups" (07/11/17)
    Home run (07/13/17)
    Squats (07/15/17)
    Plank (07/18/17)
    Ab (07/20/17)
    1000 push ups (08/1617)
    10k punches (08/18/17)
    Micro HIIT (08/22/17)
    Burpees (08/28/17)
    10k half jacks (09/21/17)
    10k crunches (09/21/17)
    Squats and punches (09/24/17)
    Kicks and punches (10/31/17)
    Walkabout (11/13/17)
    1min Yoga (11/30/17)
    Advent Calendar 2017 (24Dic17)
    Splits Challenge (22May18)
    50 squats a day challenge, (26May18)
    50 push ups a day challenge, (26May18)
    Advent Calendar 2016, (22Jun18)
    5min Plank Challenge, (24Jun18)
    Cardio Challenge (26July18)
    Calves of Steel (31Aug18)
    Wall-Sit Challenge (30Set2018)
    Upperbody Challenge (11Oct18)
    DAREBEE Tree 2018 (15Dec18)
    Advent Calendar 2018 (24Dec18)
    Flexibility Challenge (09Feb19)
    Touch Your Toes Challenge (09Feb19)
    Programs Completed
    Foundation Light (05/05/17)
    30 Days of Change v2.0 (05/12/17)
    IronBorn (08/18/17)
    (unofficial) 5 Day Split: Iron Mode (4 weeks) (09/17/17)
    30 days of Gravity (04/11/17)
    Fit Christmas 2017 (21DEC17) [as 2018, 21Dec18]
    Age of pandora (I) (16MAR2018)
    Age of pandora (II) (26APR2018)
    Fit Christmas 2016 (19June2018)
    Back & Core (01July18) - 2nd time (31July18) – 3rd (01sep18) – 4th (15Oct18)
    30 Days of Cardio Blast - (05Aug2018)
    Cardio-Trim (06Set2018) Trophies 67/90
    30 Days of Strength (02Nov18)
    Spartan Trials (06Dec18)
    Themed Weeks Completed
    Katana week (05/17/17)
    Hell Week (07/02/17)
    Flexibility Week (07/09/17)
    Achievements Unlocked
    15 Consecutive Days of Exercise (04/17/17)
    30 Consecutive Days of Exercise (05/02/17)
    60 Consecutive Days of Exercise (06/01/17)
    5Km Running in one go (06/06/17)
    100 Consecutive Days of Exercise (07/11/17)
    5 Minute Elbow Plank (07/20/17)
    50 Burpees in One go (08/14/17)
    50 Push-Ups in one go (09/29/17)
    365 Consecutive Days of Exercise (02April2018)
    Daily Dare
    50 DD - (05/28/17)
    50 DD+EC - (05/30/17)
    100 DD - (07/14/17)
    100 DD+EC (07/27/2017)
    150 DD (11/29/17)
    150 DDs +EC 2 December 2017
    200 DDs 4 December 2017
    200 DDs+EC 8 December 2017
    250 DDs - 23 May 2018
    The Hive challenges
    1 Minute Push Up Challenge (05/14/17)
    One Legged Squat Challenge (05/28/17)
    Fighter Coordination Challenge (06/04/17)
    Sally Up Challenge 2.0 (07/16/17)
    Killer Burpee Challenge (08/20/17)
    1 Minute Squat Challenge [Official] (7Jan2018)
    Fingertip Push Up Challenge [Official] (14Jan2018)
    Plankathlone 2.0 Challenge [Official] (18Feb2018)
    Last edited by Cabriel; February 9th, 2019, 06:03 PM. Reason: ░U░p░d░a░t░e░d░

    #2
    This is my log.

    April, 3
    » 30 Days of Change v2.0 - day 1 - beginner
    * crunches, in a chair
    » Daily dare: 2 minutes leg extensions

    April, 4
    » 30 Days of Change v2.0 - day 2 - beginner
    * jumping jacks, without jumping, just stretching the feet from the ground
    » Daily dare: 40 leg raises
    » extra: 40 laps in the pool (1000 mts).

    April, 5
    » Foundation light - day 1 - Level III
    » 30 Days of Change v2.0 - day 3 - beginner
    * high jumps, just stretching the feet from the ground

    April, 6
    » Foundation light - day 2 - Level III
    » 30 Days of Change v2.0 - day 4 - beginner
    * jumping jacks, without jumping, just stretching the feet from the ground
    * cross-body crunches, in a chair
    * superman: Arms stretched against the wall and feet behind, and torso forward, imitating movement
    » Workout of the Day: Close Contact

    April, 7
    » Foundation light - day 3 - Level III
    » 30 Days of Change v2.0 - day 5 - beginner
    * jump squads, just stretching the feet from the ground
    » Daily dare: 60'' single leg Hops on the spot
    » extra: 20 laps in the pool (500 mts)

    April 8
    » Foundation light - day 4 - Level III
    » 30 Days of Change v2.0 - day 6 - beginner
    * cross-body crunches, in a chair
    * leg raises, sit on the floor leaning over the elbows instead lying down

    April 9
    Full outdoor day and Hiking. 14 km approx (about 8.7 Mi.); effective time of walking, 3 hrs. approx.
    Elevation gain uphill / downhill 680 / 680 mts (2230 / 2230 feet)

    April 10
    » Foundation light - day 5 - Level III
    » 30 Days of Change v2.0 - day 7 - beginner
    * crunches and knee pull-ins, in a chair
    » Daily dare: 5 minutes punches (splitted in two sets)

    >>> cut days from the 1st message and pasted here (from April 3rd to 10th) <<<

    April 11

    » workout: 4 minute warmup
    » Foundation light - day 6 - Level III
    » 30 Days of Change v2.0 - day 8 - beginner
    » workout: back and biceps express
    » 20 laps in the pool (500 mts)

    April 12
    » Foundation light - day 7 - Level III
    » 30 Days of Change v2.0 - day 9 - beginner+
    Hard exercices for me! My back hurt with them, so I did two sets on a portable mattress over the yoga mat
    (numbers #2 to #6). The soft surface wasn't enough, so the next three sets I made some changes:
    * changed squats instead reverse crunches
    * changed knee rolls instead windshield wipers
    * leg raises, sit on the floor leaning over the elbows instead lying down
    * knee crunches, in a chair
    * changed forward bend stretch instead jackknives
    » 50' quick walk
    » Daily dare: 5 minutes raised arm hold +EC
    » workout: dynamic dumbbell - Level II

    April 13
    » Foundation light - day 8 - Level III
    * superman: Arms stretched against the wall and feet behind, and torso forward, imitating movement
    » 30 Days of Change v2.0 - day 10 - beginner
    * crunches, in a chair

    April 14
    » Foundation light - day 9 - Level III
    » 30 Days of Change v2.0 - day 11 - beginner
    » workout: Power 20 (2Kg dumbbells)

    April 15
    » Foundation light - day 10 - Level III
    » 30 Days of Change v2.0 - day 12 - beginner
    * jumping jacks, Knee tuck jumps, burpes, and jump squads, without jumping, just stretching the feet from the ground
    » Daily dare: 2 minutes squat hold punches -> EC! (144 punches)
    » workout: hammer (2Kg dumbbells)
    Last edited by Cabriel; June 7th, 2017, 06:47 PM. Reason: pasted days from 1st message

    Comment


      #3
      You're doing great!

      Comment


        #4
        Welcome to the Hive Cabriel!

        I stopped to do crunch since it is not good for the back and it is not the most efficient way to train your abs. Hanging abs exercises (knee raises, leg raises, V-ups, windshield wipers...) and planks are safer and better.

        Keep up the good work.

        Comment


          #5
          Thanks for the comments noname and Mr. Octopus .
          I try to do my best, in spite of lack of mobility in some movements.
          About the crunches, I know my limits, so trying to follow the program, I have to change some of the exercises.


          Last days log.
          Due the lack of time, I had to stop "30 Days of Change v2.0"

          April 16
          Six hours car journey, five provinces away! but I won't break the rhythm.
          » Foundation light - day 11 - Level III+ (8 sets)
          » 10 push up + 30" elbow plank (3 sets, 10" rest)

          April 17
          » About 6 km of walking; tourist speed. (That is to say: some steps and taking a picture; repeat to failure)
          » Foundation light - day 12 - Level III+ (8 sets)
          » Workout: Standing Abs Workouts

          April 18
          » About 4 km of walking (tourist speed)
          » Foundation light - day 13 - Level III
          » Workout: Standing Abs Workouts
          » 10 push up + 30" elbow plank (3 sets, 10" rest)

          April 19
          » About 4 km walking (rugged terrain)
          » » » Coming back to home. Too tired to do all I want, just
          » Foundation light - day 14 - Level III
          Last edited by Cabriel; April 20th, 2017, 09:25 AM. Reason: corrected 30" plank by 30" elbow plank, that was the correct position

          Comment


            #6
            I like your "tourist speed" idea !

            Comment


              #7
              Thanks Louve rose , maybe a "tourist challenge" workout for the summer will work


              » » »Since I've lost some days of the program "30 Days of Change v2.0", but I haven't left the general exercises routines, I've decided retake it. How to do it? I've left it on the day 12, and I didn't do four days, so I come backwards four days and start the 9th day, repeating #9, #10, #11 and #12. It is the best? maybe I could start again, but my goal it isn't to run a marathon, just stay fit. Anyway, when I'll finish this program maybe I'll do again. I like it!


              Last days log.

              April 20
              » Foundation light - day 15 - Level III
              » 30 Days of Change v2.0 - day 9 - beginner+ (3 sets)
              »»»The program of the day suggest an extra walk of 30 min. Done as [5 min walk + 5 min run (3 sets)] + 5 min walk. Total length, almost 4 km
              » workout: dynamic dumbbell - Level II (2Kg dumbbells)

              April 21
              » Foundation light - day 16 - Level III
              * friendly slight modifications in bridges and knee rolls
              » » » The stretching day of the "Foundation Light program", has been grateful by my lower back, who is remembering me those days, it is there!
              » 30 Days of Change v2.0 - day 10 - beginner
              * friendly slight modifications in crunches
              » » » Since I know we can do and add the past DD's, I've selected some of them I can do easily.
              » DD (August 12, 2016) 2 minutes sitting punches (213 punches) with EC

              April 22
              » Foundation light - day 17 - Level III
              » 30 Days of Change v2.0 - day 11 - beginner
              » » » Unlike the day before, the elbow planks from "30 Days of Change v2.0", weren't welcome. Any problem with front and left poses, but the right was painful, and I couldn't do properly, so I did only a set, when I spected to do three
              » DD (April 17, 2017) 60 squats step-up with EC
              » DD (April 21, 2017) 40 swallows whit EC
              » » » This two dares haven't been too complicated, and fortunately I did them in the morning, while the programs were in the afternoon.


              Well, Saturday evening and time for a couple beers!! greetings!

              Comment


                #8
                I hope you had a good weekend. Well done with the modifications - I'm impressed that you manged those one-legged hops on the Daily Dare April 7th - I didn't attempt those as I have a problem with one foot at the moment!.

                PS I'll send you a private message about the name of your thread, the sentence construction and meaning in English.
                PPS - I see it's now fixed

                Comment


                  #9
                  Hey welcome to the hive! And great progress so far

                  Comment


                    #10
                    Another late welcome to the Hive

                    Comment


                      #11
                      Welcome to the Hive

                      Comment


                        #12
                        Thanks for the comments and warm welcome.

                        I must thanking rawcookie on public for your advice about the name of the thread, and the Darebee moderators the correction of the name.

                        About the DD "60'' single leg Hops on the spot", it is a bit ambiguous; It asks for time, not numbers!!! I know the hops should be done faster that I've jumped ....but I haven't made the rules

                        _________________________________
                        _________________________________


                        » » » I read the goals that people have for doing exercise: to lose weight, to build muscle, medical prescription, professional training, or just have fun. I'm in the last group. Anyway, I thought "can I put a goal to get?". In fact, a few weeks before discover darebee.com, I had on mind the idea to run again, since I have not done it in years, and being younger I used to do it frecuently. I always have done exercise in a way or another, specially swimming, cycling and hiking. Five years ago I began going three to five days weekly to the gym to recover from a injury. The obligation became fun, and from then until now I do daily exercise.

                        I started to run in the treadmill of the gym, but I can't hold it much more than a few minutes, then surfing the internet, I've found some programs, the most I liked was "30 days of change", then this drived me to this site, ...and finish the circle with the question "what are my goals?". Well, a few days ago I've chosen three: running 5Km in one go (without record time), 5 pull-ups in one go and 20 push-ups in one go.

                        Last Monday I tried one of them, thinking "this is just a test", and I did 20 push-ups in one go. I didn't expect getting it, so now I raise the bet to 50 ...anyway, the main goal is the 5km running, and I need to hold for 30 minutes minimun, without my back reminding me that she is the one who decides what can I or cannot do.

                        No deadline, no record time, just get it.


                        Last days log.

                        April 23
                        » » » Fortunately the "workout of the day" is a stretching routine; perfeckt! a good way to start the day!
                        » workout of the day: unplugged - Level I
                        * friendly slight modifications in "supermen" and "bridges"
                        » DD, 100 palm strikes +EC - right hand, 56" ; left 53"
                        » DD (August 11, 2016) 2 minutes squat hold - NO EC!; splitted in 2 sets (73" [rest 30"] 55")
                        » » » That was a little disappointment, since I expected doing in one go. Therefore, this is a new goal!!!
                        » Hiking. 8,5km approx (about 5,30 Mi.); effective time of walking, a bit less 2 hrs. Practically flat terrain with few slight slopes.
                        » Foundation light - day 18 - Level III
                        » 30 Days of Change v2.0 - day 12 - beginner
                        » » » ...exausted and satisfied!

                        April 24
                        » Foundation light - day 19 - Level III
                        » 30 Days of Change v2.0 - day 13 - beginner
                        » » » The last exercices set of the program for this day is 10 push-ups. Here was the point to reach 20
                        Busy day and time just for this two series!!


                        -----------------------------------------------
                        -----------------the next from April25.

                        Comment


                          #13
                          Welcome to the Hive Cabriel! You're doing great it seems like.

                          Since you want to pick up running, have you considered http://darebee.com/running/from-walking-to-running.html or http://darebee.com/running/5k-run.html ?
                          I could swear there was also a "couch to 5K" program but I can't find it right now.

                          Also, there's an entire "Running" section available from the menu on the darebee site in case you hadn't noticed (I only noticed just now ) so have fun with those resources.

                          Comment


                            #14
                            BuurmanSven , Thanks for the info. Yes, I kenw these two pages; I've already read them. About the third mentioned, ....no idea. As I've said, I'm not hurry.

                            Finishing "30 days of change", probably I'll repeat it again.


                            Reading the "challenges page", I've realized that I did more 15 consecutive days of fitness with workouts from this site, so I guess this dare is done. (not counting time previous to darebee.com )


                            Last days log

                            April 25
                            » Cycling (quiet pace): 19,4km (12 Mi aprox)
                            » Foundation light - day 20 - Level III
                            » 30 Days of Change v2.0 - day 14 - beginner
                            * friendly slight modifications in crunches
                            » » » I enjoyed the part "shadow boxing". (Thinking: "I Look like Rocky Balboa in Rocky XXXV") (2nd Thought: "Ah, yes, remember look for 'wax on-wax off' workout")

                            April 26
                            » Foundation light - day 21 - Level III
                            » 30 Days of Change v2.0 - day 15 - beginner
                            * friendly slight modifications in cross-body crunches
                            » » » Tasks for this day in this program: beginners, run or jog for 2 miles. I switched it for a test. Two consecutive non-stop periods of 20 minutes. [4' walking + 16' running, total length: 1,6 km] + [1' walking + 19' running, total length: 2 km] ...satisfied!!!
                            » Dynamic dumbbell (only 1 set) 2kg dumbbells
                            » Additional task: 20 forward lunges + 20 calf raises, both with 5k dumbbells (3 sets)

                            April 27
                            » Foundation light - day 22 - Level III
                            » 30 Days of Change v2.0 - day 16 - beginner
                            * friendly slight modifications in reverse crunches and windshield wipers.
                            » Additional task: "table rows" as alternative exercise for "pull-ups" to do at home. [10 pull-ups + 30" rest] (x3 sets) followed by 30" kept hold.
                            » swimming: 1250 mts.

                            April 28
                            » Foundation light - day 23 - Level III
                            » 30 Days of Change v2.0 - day 17 - beginner
                            * friendly modifications for the back in cross-body crunches
                            » Additional task: 20 forward lunges + 20 calf raises, both with 2k dumbbells (3 sets)

                            Comment


                              #15
                              April 29
                              » DD: 30 deadlifts +EC
                              » Foundation light - day 24 - Level III
                              * friendly modifications for the back in bridges and knee rols
                              » 30 Days of Change v2.0 - day 18 - beginner

                              April 30
                              » Foundation light - day 25 - Level III
                              » 30 Days of Change v2.0 - day 19 - beginner
                              » » » Stopwatch workouts: Apart the own timers that has every online program here, the pdf downloaded hasn't it. I'm sure you know a lot of apps and web pages where we can get, build and customize timers. Here's one I use with the PC. I hope it will useful.
                              » DD (December 29, 2016) 50 lunges with twist +EC
                              » » » Halfway was harder and I had to decrease the rhythm, so the latest were slower, ...but I didn't stop!
                              » DD (December 19, 2016) 60 seconds calf raise hold +EC

                              May 1st
                              » DD (December 13, 2016) 80 hooks +EC
                              » DD (December 20, 2016) 5 minutes punches (jab+cross) +EC
                              » DD (December 25, 2016) 4 minutes speed bag punches NO EC
                              » » » This one was harder than I expected, because I couldn't hold the initial speed, that it was decreasing, and I think I wasn't doing properly. So I've split it in two sets (2:30 + 1:30)
                              » Foundation light - day 26 - Level III
                              » » » My left leg and low back have been plotting about don't running this day, and I've been agreeing, so that I've postponed a day "30 Days of Change v2.0", and I've done some routines for the upper body (the DDs)

                              Comment

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