Friday - Casual

Dailies - day 17
2-min warmup yee
K-pushups - done-o
Grip - done - Just realised day 17 has a typo of an extra S at the end of minutes
Plank - 30/30 I dont' think I'll make it to 1min straight with the way my progress is going atm, but that's okay
Calves - dootoot
Foundation - bloopblop

Notes -
Did my workout pretty late today, I had a friend round (who'll be moving in soon) and he got here before my usual workout, an then I went to the shops and bought a bunch of rice (5kg) and chicken, turkey, eggs etc because I know as a household we'll be getting through them super quick (we already do get through a lot of eggs so this meal plan will probably make that happen quicker

(written yesterday but unposted)Thursday - Lowerbody

Dailies - Day 16
2-min yee
k-Pushups - did it
Grip -
Plank - 35/25
Calves - done
Foundation

Lowerbody - Piece of Cake -


Notes
Checked my weight today (after not checking it properly in around 4 months, I just assumed my weight hadn't changed much) and since the last time I weighed myself I've gone from 60.5 to 58kg so a loss of 2.5kg.(Only 5'3, so that's a good base-weight to be at) Trying to gain muscle is my main goal, not much too bothered about losing weight overall, but good that I'm making a difference to my body and it's responding to my efforts, I should really take some body measurements so I can see if my muscles are progressing the way I want them too, I feel like that would be more appropriate as weight doesn't tell me if I've gained muscle.
I have noticed that my waist has slimmed down a lot compared to 2 years ago, I can't even punch an extra hole in my belt to make it fit anymore because it's fabric after punching an extra 3 holes into it, when I first started wearing the belt I was using the 2nd from the end.

I've never followed a meal plan before, so hopefully it's not too hard to adjust to, next shopping trip will be tomorrow, so I'll be making a list of things to buy for me and my partner who's going to be starting to introduce low FODMAP foods into their diet (because of stomach issues they have), so hopefully there's plenty that will cross over so we can still have the same foods every now and then ( we dont always eat the same foods anyway but atleast once a day we have the same breakfast normally, and evening meal will often be the same) modern day hero plan will be difficult I think because almost all the food served at work will be off the menu, except tea, coffee, water and fruitbags and maybe the veggie dippers if I'm being particularly generous with the validity it fitting the meal plan, the chicken and meats wont really fit the meal plan because of how it's cooked and the batter etc

Hopefully if I get another freezer I can just store bulk-bought chicken in there and just have mainly chicken that I take to work as the A section (Or maybe a veggie deluxe with lettuce+onion instead of the bun + a fruit bag on days I forget to bring food in? then it's kind of a salad and atleast the healthier alternative to all the other options while we're one the limited menu) but then I'd need o make sure I eat when I get home :/

Meal planning will probably be a big part of making sure I'm eating the right foods in the right measurements, I'm usually just an intuitive eater, if I want it I have it I just eat it without measuring anything out, so thinking about my food a bit more will be a big change for me,
Or maybe I'm just overthinking and should just feel it out, but I deffo need to buy a lot more of fruit and veg because we're running low of food in the fridge.and I need a measuring scale for the food.

Measurements (rounded to the nearest 0.5/1cm
Lbicep - 27.5cm
Rbicep - 27.5cm
Lforearm - 25.5cm
Rforearm - 25.5cm
Lthigh - 55cm
Rthigh - 55.cm
Lcalf - 36cm
Rcalf - 37cm
Waist - 78.5
ribs area - 81cm

Wednesday - Upperbody

Dailies - day 15
Quicck warmup - bloop
K-Pushups - done
Grip -rip
Plank - 30/30 donee
Calves - do ne
Foundation - done-o

Upperbody - Tempered Steel

Notes
Right arm is aching, not sure why it's painful today, maybe I pulled it yesterday while at work? I didn't notice any pain during my workout yesterday.
Going to start the modernday hero meal plan between now and next month at some point, need to get some shopping done first tho

Tuesday - Casual

Dailies - Day 14
2-min warmup done
K-pushups - pushup holds are the worst but done
Grip - flex hold wasn't the worst thing in the world, but not comfortable. Complete
Plank - 20/25/25 - doot doot
Calves - doneee
Foundation - doneo

Stretch - Sore Muscles Stretch

Notes

​Monday - Strength

Dailies - day 13
2-min warmup​
K-pushups -​
Powergrip -I don't think I have any forearms left, I think they just burned off
Plank -30/30 ​
Calves -​
Foundation - ​

strength - Beginner Abs -​

Sunday - Casual

Dailies - Day 12
2-min warmup
k-pushups - done-o
grip- completed - It's hard for me to focus with a flex hold for that long but I'm trying
1-min plank - 30/30
Calves - just did these while typing out the majority of this post
Foundation - done-o

Didn't notice the error message from trying to post yesterday
Saturday - Strength

Dailies - day 11
2-min warmup
K-pushups - did a couple extra for each set
Grip - doneee
1min plank - 30/30
Calves - yee
Foundation - done

I started getting ready for the day too late to have time to do anything more today
​​​​​​​

Friday - Casual
Dailies - day 10

2min warmup- check
K-Pushups - Done
Grip - donee
Plank - 30/30 split done wanted to take it a bit easier today on the plank
Calves - managed to to a 2min calf raise hold, I wanted to see how far I could go before I start feeling uncomfortable, so maybe I need to add an extra few seconds to the calf raise holds? 40s doesn't feel like anything for me it's mainly a balance exercise for me at 40s,
Foundation - Hates squats(and squat holds!) but I'm getting through them, who knows I might learn to enjoy them one day,

(Accidently closed the tab before posting yesterday)Thursday - Lowerbody
Dailies - day 9
2-min warmup done
pushups - done
powergrip - ddone-did-it
1-min plank - 40/25 - done
Calves - done I feel like I'm finding this quite easy for me so far, but I'll hold off until later in the month to properly judge it, it might just be a little too easy, but with all the other challenges, having something easier is probably a good thing
Foundation -

WOTD - (x) piece of cake - donezo - felt like it was easier this time, and no striffness in my legs this time, a sure sign of improvement I might need to ramp up the sets next time or just search for a new lowerbody workout

Life note
Kinda stressed out with the gas and electric situation, my account is missing apparently, but I've been with the same company for 3 years, so idk how my account can just go missing :/ it's clearly not an erroneous transfer if after 2+ 1/2 weeks I've not gotten a letter from any company, so I'm into 'extra credit' debt but I can't top up the meter because my account 'doesn't exist' ARGHGADZV
I hate phonecalls they make me so anxious but I think I'm just going to have to ring them...

Wednesday - Upperbody

Dailies - Day 8
2-min warmup

Pushups -

PowerGrip -

1Min Plank - 45/25

Calves of Steel -

Foundation - done

WOTD - Pecs - attempted, didn't get 3 full sets, but an attempt was made

Tuesday - Casual

Dailies - Day 7

2-min warmup

Pushups -donezo

Powergrip - RIP my arms

1Min Plank - 45/30 split, couldn't quite get to 50s for the first set, but I'm sure I'll get to 1min in full by the end of this month, they're getting easier overall for the first 30s, the first 20s I got through pretty easily, which is a good sign that I'm improving even if the length of time isn't going up super quick.

Calves of Steel - Done, pretty easy for me to get done first thing before I do about my day

Foundation- donee

Monday- Strength

Dailies - Day 6
2-min warmup

Pushups- hate knee pushup planks, they really hurt my wrists, I think I might try 5secs less doing just pushup planks, I'm pretty sure it's something about the angle I've been at that's causing issue, so I'll change it. I don't want more issues with my bodyparts thanks

Powergrip - not too bad

1-Min Plank - 45s/20s

Calves of Steel - donnee

Foundation - hate my life after that


Strength - Pecs
Gave it a go, had to take some extra rests in the workout, and didn't even do the final set, but I tried I'll save this for another time

Sunday - Casual

Dailies - Day5
2-min warmup

Pushups - done

Powergrip - it buuuuurns

1-Min Plank - 40/30 split, tomorrow I'll aim for 45s/15s split (and maybe add a few seconds on if I feel up for it)

Calves of Steel- I anly really feel challenged with these calf raises when doing them all together with about 30-60s rest

Foundation - donezo very quick to get through not too bad

Saturday - Strength

Dailies - day 4
2-min warm up

Knee Pushups - push-up holds are so hard

Power Grip - done-o

1min Plank - 50s/20s might stick to this split for the next few days, it was challenging and I started feeling the strain around 20s in on the first set, but kept it going for another 30 seconds after that strain kicked in, I was initially aiming for a 40/20 split but 50/20 is better so that's good

Calves of Steel - calf raises seem pretty easy so far, but I've done these for a long time just in general since I had physio for my ankle the time I tore my ligament (7+ years ago now but It became habit after that point to just do calf raises throughout the day)

Foundation - felt some strain in my shoulders when trying to balance doing this,

Strength - Easy Does It -
Something light today, Monday I'll do something more strenuous with having Tuesday and Wednesday off work so I can at least know I'm not going to be doing the weight-heavy jobs at work.

Notes
I still need to work on my diet, but I think the exercise is making a big difference so far, I have been choosing a few better options for food at work, which is where most of the unhealthy food I consume is, so it's still a step in the right direction, I don't really have takeaways or anything so I'm not always having greasy foods, but maccies is just so full of sugar and grease it makes me feel grim, but I have also taken a couple of meals into work or part of meals. Just with money being tight with everything going on it's hard to keep that up every day.
Hopefully they'll start up the salads again soon, but I'm not sure when that will be happening. I know some breakfast menu items will be starting up again soon, and the stores will be open for longer hours, so hopefully my work shifts will get a bit longer, so I can earn a bit more money, to balance out my food costs
Things are just difficult at the moment....

Friday - Casual
2-min warmup

dailies
pushups - done-o
powergrip- how can clenching my fist be so hard omg
1min plank - 40/25 It's over 60 seconds, but I want to get to 1min plank in 1 sitting by the end of the month so want to make sure I'm not missing seconds off the 1min mark, it's barely a proper goal, it's just a mini-motivator
Foundation - Noice, march steps and high-knees, after last month's Homerun challenge that felt like a breeze today, I could have done more sets, but today is supposed to be a casual day, and it's mainly cardio and I find cardio uninteresting.


Notes
I think I need some more coffee for today, my brain still feels like it's asleep