Lift Long and Prosper

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    Party! Have fun!

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      ========== Tasks: (442 Days Straight) ==========
      [] Run (3.22 km @ 06m02s / km pace or 2.00 mi @ 09m43s / mi pace for 19m26s total)
      [] Mobility Routine Cool-down
      [] Hamstring Work
      [] Deep Squat Work
      [] Daily Dare (with EC) (Total: 426, with 414 EC)
      [] PT Exercises (Day 347)
      [] Go To Bed On Time (Day 6)
      [] Walking

      =================== Notes: =====================
      I did get home late after tha party last night so I didn't get good sleep unfortunately -- so I'm trying to make it up tonight. I couldn't sleep in this morning so I just went on a light run. Also did lots of walking today on errands for a day total of 18794 steps.

      Anek Thanks! It was fun

      ============= Tasks for tomorrow: ==============
      [] Hamstring Work
      [] Deep Squat Work
      [] Daily Dare (with EC?)
      [] PT Exercises (Day 348)
      [] Go To Bed On Time (Day 7)

      Comment


        Nice step count

        Comment


          ========== Tasks: (443 Days Straight) ==========
          [] Hamstring Work
          [] Deep Squat Work
          [] Daily Dare (with EC) (Total: 427, with 415 EC)
          [] PT Exercises (Day 348)
          [] Go To Bed On Time (Day 7)

          =================== Notes: =====================
          Light day today. Tomorrow I hope to try some strength training. After next week, I'm thinking of trying something more mobility focused as I haven't tried that in a while.

          CaptainCanuck Thanks! Though I feel you eat that step count for breakfast most days

          ============= Tasks for tomorrow: ==============
          [] Warm up
          [] Strength Routine
          [] Mobility Routine Cool-down
          [] Hamstring Work
          [] Deep Squat Work
          [] Daily Dare (with EC?)
          [] PT Exercises (Day 349)
          [] Go To Bed On Time (Day 8)

          Comment


            I consider anything over about 15,000 to be a pretty good day for steps. I generally average around 11,000. It is different for everyone though, even last month I was happy to get to 400,000 but that is regular for some people.

            Comment


              ========== Tasks: (444 Days Straight) ==========
              [] Hamstring Work
              [] Deep Squat Work
              [] Daily Dare (with EC) (Total: 428, with 416 EC)
              [] PT Exercises (Day 349)
              [] Go To Bed On Time (Day 8)

              =================== Notes: =====================
              It happened again -- I slept in a bit too much (woke up at 4am and had a hard time getting back to sleep) and then morning errands got out of hand. Still stretched and did the daily dare (or exercise of the day whatever) but it's frustrating I have so little margin for error on these things. I'm starting 10/Ten, the Darebee program that takes exactly 10 minutes. This way I know I can get something in, since it seems hard to get the strength work consistently in I may try strength work tomorrow if I get up early enough but that may or may not happen.

              CaptainCanuck That's a good metric to go by. As I work with computers all day, my lifestyle is very sedentary so it's hard to get high averages. And working from home has not helped that, since now I don't even get the usual 5000 steps I had on my previous walk to work.

              ============= Tasks for tomorrow: ==============
              [] Warm up
              [] Mobility Routine Cool-down
              [] Hamstring Work
              [] Deep Squat Work
              [] Daily Dare (with EC?)
              [] PT Exercises (Day 350)
              [] Go To Bed On Time (Day 9)
              [] Ten Program (Day 1)

              Comment


                ========== Tasks: (445 Days Straight) ==========
                [] Mobility Routine Cool-down
                [] Hamstring Work
                [] Deep Squat Work
                [] Daily Dare (with EC) (Total: 429, with 417 EC)
                [] PT Exercises (Day 350)
                [] Go To Bed On Time (Day 9)
                [] Ten Program (Day 1)

                =================== Notes: =====================
                First day of Ten (which sounds like it is 10 days long but it is 30 days long). It wasn't so bad; I think I'm going to have to up the intensity though. Hopefully this will serve as good warm-up if I do anything else, and if I do it alone, I can try upping the intensity a bit. Nice to have a definitive amount of time it will take.

                ============= Tasks for tomorrow: ==============
                [] Warm up
                [] Mobility Routine Cool-down
                [] Hamstring Work
                [] Deep Squat Work
                [] Daily Dare (with EC?)
                [] PT Exercises (Day 351)
                [] Go To Bed On Time (Day 10)
                [] Ten Program (Day 2)

                Comment


                  ========== Tasks: (446 Days Straight) ==========
                  [] Warm up
                  [] Strength Routine (Alternating 3 sets of 8, 90 sec rest between sets)
                  - [] 10lb Weighted Step ups (8/8/8 each side) | Wide-grip Pull ups (7/7/6)
                  - [] Ab Wheel Rollouts (5/5/5) | Banded Standing Twists (10/10/10 each side) | Reverse Hyperextensions (10/10/10)
                  - [] 30lb Weighted Single Leg Deadlifts (8/8/8) | Ring dips (8/8/8)
                  - [] Pseudo-planche push-ups (5/8/8) | Inverted Ring Rows (5/8/8)
                  [] Mobility Routine Cool-down
                  [] Hamstring Work
                  [] Deep Squat Work
                  [] Daily Dare (with EC) (Total: 430, with 418 EC)
                  [] PT Exercises (Day 351)
                  [] Go To Bed On Time (Day 10)
                  [] Ten Program (Day 2)

                  =================== Notes: =====================
                  I got up early and realized I had time to do strength work!! I used the DD and Ten as my warmup and then managed to have a good strength work-out. I tried going further with my Ab Wheel Rollouts and lean more forward with my Pseudo planche push ups (PPPU) so I could do less of them.

                  ============= Tasks for tomorrow: ==============
                  [] Warm up
                  [] Mobility Routine Cool-down
                  [] Hamstring Work
                  [] Deep Squat Work
                  [] Daily Dare (with EC?)
                  [] PT Exercises (Day 352)
                  [] Go To Bed On Time (Day 11)
                  [] Ten Program (Day 3)

                  Comment


                    ========== Tasks: (447 Days Straight) ==========
                    [] Run (3.23 km @ 06m05s / km pace or 2.01 mi @ 09m48s / mi pace for 19m42s total)
                    [] Mobility Routine Cool-down
                    [] Hamstring Work
                    [] Deep Squat Work
                    [] Daily Dare (with EC) (Total: 431, with 419 EC)
                    [] PT Exercises (Day 352)
                    [] Go To Bed On Time (Day 11)
                    [] Ten Program (Day 3)

                    =================== Notes: =====================
                    I did a light run this morning. While it was pretty slow compared what I have done in the past, I never had to stop for my knee, which is an improvement from before. So probably going this slower pace is the best bet for building up my knees stamina (as my heart/lungs weren't that strained by this). It's weird right, that you body parts have to build individual stamina? Maybe it's just me. Have a good evening Bees!

                    ============= Tasks for tomorrow: ==============
                    [] Warm up
                    [] Mobility Routine Cool-down
                    [] Hamstring Work
                    [] Deep Squat Work
                    [] Daily Dare (with EC?)
                    [] PT Exercises (Day 353)
                    [] Go To Bed On Time (Day 12)
                    [] Ten Program (Day 4)

                    Comment


                      It's good you're listening to your body! I learned to take care of my knees the hard way. (: Good luck!

                      Comment


                        ========== Tasks: (448 Days Straight) ==========
                        [] Warm up
                        [] Mobility Routine Cool-down
                        [] Hamstring Work
                        [] Deep Squat Work
                        [] Daily Dare (with EC) (Total: 432, with 420 EC)
                        [] PT Exercises (Day 353)
                        [] Go To Bed On Time (Day 12)
                        [] Ten Program (Day 4)

                        =================== Notes: =====================
                        Light day today. The Ten Program used abs today -- it was a good workout. Tomorrow I'll try strength again.
                        motionaction Thanks! I try

                        ============= Tasks for tomorrow: ==============
                        [] Warm up
                        [] Strength Routine
                        [] Mobility Routine Cool-down
                        [] Hamstring Work
                        [] Deep Squat Work
                        [] Daily Dare (with EC?)
                        [] PT Exercises (Day 354)
                        [] Go To Bed On Time (Day 13)
                        [] Ten Program (Day 5)

                        Comment


                          ========== Tasks: (449 Days Straight) ==========
                          [] Warm up
                          [] Strength Routine (Alternating 3 sets of 8, 90 sec rest between sets)
                          - [] Powerhouse Workout (Level I, 30 lb bag = 13.6 kg)
                          [] Mobility Routine Cool-down
                          [] Hamstring Work
                          [] Deep Squat Work
                          [] Daily Dare (with EC) (Total: 433, with 421 EC)
                          [] PT Exercises (Day 354)
                          [] Go To Bed On Time (Day 13)
                          [] Ten Program (Day 6)

                          =================== Notes: =====================
                          I ended up trying the Powerhouse workout. It got me really sweating but it didn't quite feel like a proper strength workout. Oh well. I celebrated a friend's soon-to-be-graduation today so I need to cut back on food for a while

                          ============= Tasks for tomorrow: ==============
                          [] Run
                          [] Mobility Routine Cool-down
                          [] Hamstring Work
                          [] Deep Squat Work
                          [] Daily Dare (with EC?)
                          [] PT Exercises (Day 355)
                          [] Go To Bed On Time (Day 14)
                          [] Ten Program (Day 5)
                          Last edited by stephenphillips42; June 21, 2021, 02:10 AM. Reason: Fixed Ten Program day mix up

                          Comment


                            ========== Tasks: (450 Days Straight) ==========
                            [] Run (2.51 km @ 06m01s / km pace or 1.56 mi @ 09m41s / mi pace for 15m06s total)
                            [] Mobility Routine Cool-down
                            [] Hamstring Work
                            [] Deep Squat Work
                            [] Daily Dare (with EC) (Total: 434, with 422 EC)
                            [] PT Exercises (Day 355)
                            [] Go To Bed On Time (Day 14)
                            [] Ten Program (Day 5)

                            =================== Notes: =====================
                            Forgot to mention this yesterday but I switch the orders of day 5 and 6 on the Ten Program since today was a tendon workout which is perfect right after a run -- I did a light run today, but the good thing is I never stopped even once! So I'm improving. Still ate a lot of food since that friend was visiting so... I need to cut back on food for even more of a while

                            ============= Tasks for tomorrow: ==============
                            [] Warm up
                            [] Mobility Routine Cool-down
                            [] Hamstring Work
                            [] Deep Squat Work
                            [] Daily Dare (with EC?)
                            [] PT Exercises (Day 356)
                            [] Go To Bed On Time (Day 15)
                            [] Ten Program (Day 7)


                            Comment


                              ========== Tasks: (451 Days Straight) ==========
                              [] Warm up
                              [] Mobility Routine Cool-down
                              [] Hamstring Work
                              [] Deep Squat Work
                              [] Daily Dare (with EC) (Total: 435, with 423 EC)
                              [] PT Exercises (Day 356)
                              [] Go To Bed On Time (Day 15)
                              [] Ten Program (Day 7)

                              =================== Notes: =====================
                              Just the Ten Program this morning. Not much to report fitness-wise. Good luck with your week, Bees!

                              ============= Tasks for tomorrow: ==============
                              [] Warm up
                              [] Strength Routine
                              [] Mobility Routine Cool-down
                              [] Hamstring Work
                              [] Deep Squat Work
                              [] Daily Dare (with EC?)
                              [] PT Exercises (Day 357)
                              [] Go To Bed On Time (Day 16)
                              [] Ten Program (Day 8)

                              Comment


                                ========== Tasks: (452 Days Straight) ==========
                                [] Warm up
                                [] Strength Routine (Alternating 3 sets of 8, 90 sec rest between sets)
                                - [] 30lb Weighted Single Leg Deadlifts (8/8/8) | Ring Holds (50sec/40sec/35sec)
                                - [] Pike Compressions (20/20/22) | Banded Twists (10/10/15 each side) | Reverse Hyperextensions (10/10/12)
                                - [] Pseudo-planche push-ups (6/6/6) | 10lb Weighted Inverted Ring Rows (8/8/8)
                                - [‚Äč] 10lb Weighted Step ups (8/8/8 each side) | Pull ups (6/7/5)
                                [] Mobility Routine Cool-down
                                [] Hamstring Work
                                [] Deep Squat Work
                                [] Daily Dare (with EC) (Total: 436, with 424 EC)
                                [] PT Exercises (Day 357)
                                [] Go To Bed On Time (Day 16)
                                [] Ten Program (Day 8)

                                =================== Notes: =====================
                                A nice strength workout this morning! Other than that, a normal day.

                                ============= Tasks for tomorrow: ==============
                                [] Warm up
                                [] Mobility Routine Cool-down
                                [] Hamstring Work
                                [] Deep Squat Work
                                [] Daily Dare (with EC?)
                                [] PT Exercises (Day 358)
                                [] Go To Bed On Time (Day 17)
                                [] Ten Program (Day 9)

                                Comment

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