God created Arrakis to train the faithful

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    God created Arrakis to train the faithful

    I have my times …
    I started with a challenge, then daily dares, other challenges, themed weeks, programs and finally I came to the decision to open my personal check-in thread.
    The social part of the hive is very important and this is another way to participate more.

    I am 46 years old, 165 cm tall and I weigh 63 kg.
    I live a sedentary life most of the time so I will never be grateful enough to Darebee for the possibility of adding physical activity to my days, especially since I stopped practicing martial arts and yoga.
    No diet, I'm Italian ... seriously I have a healthy diet, I eat a lot of fruit and vegetables, whole grains, some fish and very little meat, I'm practically a vegetarian who still leaves the door open to eat sometimes meat or fish.
    I have a bit of a belly but I'm working on it, I'm reasonably convinced that with a constant and gradually more demanding training program I'll manage to do without my belly.

    Long-term goal: more health and resiliency
    Unmentionable goal of training: 6 pack

    These are my gym and my equipment

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    I decided to dedicate myself well to one program at a time to get the most out of it.
    The candidates were:
    Ironborn
    Spartan Trials
    30 days of Strength
    30 days of Gravity
    and the winner is:

    Program: Ironborn (6 kg)

    Given the weights available to me the possible choice was 6 kg, 8 kg, 10 kg max.
    I chose a weight that would allow me to do all the repetitions for all the exercises, so my Achilles heel was the difference in the choice of weight.
    I like the idea of training my weaknesses

    Ironborn goal: learn to train with weights.
    Unmentionable goal of training: put on some muscle

    I really like the Darebee challenges and I find them great to do in the morning as an extra workout so for September I chose:
    Yoga abs challenge
    Daily Gratitude challenge (with my girlfriend)
    Get to bed on time challenge (with my girlfriend)

    The workouts will always be divided into two parts: morning before breakfast (Five Tibetan Rites variation https://darebee.com/hive/chat/567163...-rites-workout ), Yoga abs Challenge and 1000 Speed Bag Punches in support https://darebee.com/hive/playground/...ncer-challenge ) and then either morning but before lunch or evening before dinner (Warm Up [Sun Salutation], Ironborn, Stretching [Sun Salutation]).
    I do Daily Dares when it happens.

    I am considering to include 3 extra credits depending on the type of training of the day.
    EC: To failure push-ups, 3 sets, 30 sec rest between sets.
    EC: To failure table rows, 3 sets, 30 sec rest between sets.
    EC: To failure wall sit.
    EC: Extra Plank Workout.

    And one EEC.
    EEC: Grip training.
    Finger training 13 lb (5,9 kg).
    Grip training 50 lb (22,7 kg).
    Baoding Iron Ball training (hand and finger mobility).

    I still have time to think properly, the start of the new training cycle is scheduled for the first of September

    #2
    Hey I like these pushup grips, I got the same too and use them for my training. Its much better for my wrists!
    I was wondering what these ying-yang balls are for, then I found a video whats baoding iron ball training ist and was fascinated

    I'm excited to read about your training!

    Comment


      #3
      Originally posted by Surras View Post
      Hey I like these pushup grips, I got the same too and use them for my training.
      Slowly done push ups become anything but easy

      Originally posted by Surras View Post
      I was wondering what these ying-yang balls are for, then I found a video whats baoding iron ball training ist and was fascinated
      They are heavier than you might think seeing them, there is fun to handle them

      Comment


        #4
        I’m glad you decided to start posting exercise progress in the check in threads it’s definitely a good way to communicate more ,good luck on the six pack ill stick around for more

        Comment


          #5
          I’m excited to see your daily workouts, Fremen! Nice you *finally* made a thread for us to follow you! 😎💪🏼

          Comment


            #6
            Originally posted by Animated pictures View Post
            good luck on the six pack ill stick around for more
            It is essential to aim high

            Comment


              #7
              Originally posted by DorothyMH View Post
              I’m excited to see your daily workouts, Fremen! Nice you *finally* made a thread for us to follow you! 😎💪🏼
              Thanks DorothyMH I also want to follow yours

              Comment


                #8
                I'm doing a bit of testing ... I really liked the power grip challenge, it's a part of training that we tend to overlook and reminded me of when I was squeezing a piece of wood as a workout to get the grip on the practice of Aikido.
                Grip and "Kime" are a great workout, Kime in japanese martial arts is the strong contraction of abdominals to transmit all the strength of the body to a hold or a blow.

                I tried today:
                As warm up Hand Tendons Workout
                https://darebee.com/workouts/hand-tendons-workout.html
                5 reps of finger training 13 lb resistance band (5,9 kg).
                50 reps of grip training 50 lb silicone ring (22,7 kg) with Kime
                5 min of Baoding Iron Ball training

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                I'm still not convinced about the elastic resistance band to train my fingers, i have drastically reduced the number of repetitions, from 50 to 5 because I still suspect that there is more risk of hurting the fingers than of training them, especially because I chose the highest resistance
                On the other hand, I like the silicone ring to be turned in hand and squeeze a lot

                This is the training I want to add to the Ironborn program, I think it is useful to have a strong grip if you work with weights


                In all, this training took just over 10 minutes, including 5 playing with the singing balls

                Comment


                  #9
                  I bought a Fit Beast set of hand exercisers off amazon last month. I used them every other day during my Aug road trip. But did not bring them on this trip, cuz of the weight on the plane to Dallas and lugging my bag around the airports😝 So, when I go home on Tues, will restart that: there is a silicon ball, a ring, a squeeze gripper thing, the finger exerciser, and a spring loaded finger/thumb exerciser to individually strengthen fingers. It has helped me re-hab my stupid right wrist tendon so I can actually open a jar lid now😎😤👍🏼

                  Comment


                    #10
                    DorothyMH soon we will no longer need the nutcracker ​​​​​​​

                    Comment


                      #11
                      Weeeelllll, I don’t know about THAT?!🤣. I did some fairly serious tendon damage to my wrist WITH a nutcracker, a few years back. That, plus another young adult injury to that same wrist, and I have a LOT of rehabbing to do!! At home, I also do some wrist pronation and curls with a hammer. I need to do those exercises, here, as well, and just use a light weight that my daughter has....good thought for today’s “rest” day😎👍🏼😝

                      Comment


                        #12
                        And yes, Darebee strikes again how not to take the challenge of the month if it takes only 1 minute?
                        So I added it to my exercises.

                        BEFORE BREAKFAST

                        Fast Five Rites Workout
                        https://darebee.com/hive/chat/567163...-rites-workout
                        Day 1 Yoga abs challenge
                        1000 speed bag punches
                        Day 1 Good morning challenge

                        No rest between exercises

                        BEFORE LUNCH

                        Warm up: Yoga Sun Salutation

                        Day 1 Ironborn (6 kg)
                        Shoulders, chest & triceps
                        30 sec rest between sets
                        No rest between exercises

                        EC: to failure fast push-ups, 3 sets, 30 sec rest between sets (35-15-10)

                        EEC: Grip training
                        Hand tendons workout
                        https://darebee.com/workouts/hand-tendons-workout.html
                        5 reps finger training 13 lb (5,9 kg)
                        50 reps grip training with Kime 50 lb (22,7 kg).
                        2 min Baoding Iron Ball training

                        Cool down & Stretching: Yoga Sun Salutation

                        Since the weight is limited, with more than 6 kg the lateral rises become a problem and risk getting hurt, I decided to work by minimizing the rest time, doing only the one between the Ironborn program sets and adding EC & EEC as an extra push.
                        I would say that everything worked well today

                        Comment


                          #13
                          EVENING (yesterday)

                          Day 1 Get to bed on time Challenge
                          Day 1 Daily Gratitude Challenge
                          It's a great thing to remember how lucky I am every day

                          BEFORE BREAKFAST

                          Fast Five Rites Workout
                          https://darebee.com/hive/chat/567163...-rites-workout
                          Day 2 Yoga abs challenge
                          1000 speed bag punches
                          Day 2 Good morning challenge
                          No rest between exercises

                          BEFORE LUNCH

                          Warm up: Yoga Sun Salutation

                          Day 2 Ironborn (6 kg)
                          Back & biceps
                          30 sec rest between sets
                          No rest between exercises

                          EC: to failure table rows, 3 sets, 30 sec rest between sets (9-6-5)

                          EEC: Grip training
                          Hand tendons workout
                          https://darebee.com/workouts/hand-tendons-workout.html
                          5 reps finger training 13 lb (5,9 kg)
                          50 reps grip training 50 lb (22,7 kg).
                          2 min Baoding Iron Ball training
                          No rest between exercises

                          Cool down & Stretching: Yoga Sun Salutation

                          Slowing down the execution when the exercise is too easy definitely raises the difficulty level, so I solved the problem of too easy exercises, I keep the number of repetitions as in the program but I slow down the movement to the maximum

                          Have a nice day bees

                          Comment


                            #14
                            BEFORE BED (yesterday)
                            Day 2 Get to bed on time Challenge
                            Day 2 Daily Gratitude Challenge

                            BEFORE BREAKFAST

                            Fast Five Rites Workout
                            https://darebee.com/hive/chat/567163...-rites-workout
                            Day 3 Yoga abs challenge
                            1000 speed bag punches
                            Day 3 Good morning challenge
                            No rest between exercises

                            BEFORE LUNCH

                            Grip training
                            Hand tendons workout
                            https://darebee.com/workouts/hand-tendons-workout.html
                            5 reps finger training 13 lb (5,9 kg)
                            50 reps grip training 50 lb (22,7 kg).
                            5 min Baoding Iron Ball training
                            No rest between exercises

                            I admit ... I went to buy other weights: 4 x 0.5 kg so that I could increase the weight by 1 kg instead of 2 kg at a time as I would have been forced to do by the weights at my disposal.
                            And I also bought some gloves ... I would say that the weight program is taking me

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                            The bulk of the training is postponed until this evening
                            Attached Files

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                              #15
                              BEFORE DINNER

                              Warm up: Yoga Sun Salutation

                              Day 3 Ironborn (6 kg)
                              Leg day
                              30 sec rest between sets
                              No rest between exercises

                              EC: to failure wall sit (1 min 30 sec)

                              Cool down & Stretching: Yoga Sun Salutation


                              My girlfriend is worried that I don't eat enough for my workout, especially proteins ... so this morning: a double dose of nuts, I usually have breakfast with fruit, yogurt, oat flakes and nuts and zucchini carbonara pasta for lunch and now let's see what I have for dinner

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