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  • BongoFrog
    replied
    Thursday - Lowerbody

    Dailies - day 2
    Pushups - knee pushups plank was harder on my wrists more than anything, maybe because of the angle of weight on my wrists, maybe I'm not getting the right position for my hands

    Power Grip - Wasn't too bad, didn't really start to feel anything until about 35s in, so held it for another 10s trying to focus a bit better. I think I understand the point of this a little better after the first attempt

    1min Plank - 30s/30s - I'm struggling a bit, but I've also not done planks in a long time, so considering I think that's pretty good

    Calves of Steel - Balance is my biggest issue it seams with a calf raise hold, but that will (Hopefully) improve naturally as I go along, looking at a part of the wall on the other side of the room helps, but then I can't see the timer for how long I've been holding it, might need to adjust where I place my timer so I can see it with just moving my eyes, not my whole head.

    Foundation - felt this in my legs more than anywhere else, squats kill me, BUT! No knee pain at all from the reverse lunges and squats that's a big success for me, hopefully it keeps this way through into autumn and winter too, but if it flares up again I am just going to have to go to the Dr about it, because some winter mornings I feel like I can't even move without excruciating pain, but until then, at least I can say I'm doing my part in helping my body be healthier. funny that it's a lot of legs for this exercise, I wish I had the foresight to have planned that out to match the weekly plan


    Lowerbody workout -
    Piece of Cake - Those leg raises at the start are still killing me off, but I feel like it's getting easier to do and I am able to push onto the next exercise without taking a mini-break between any of the exercises, unlike the first time I did this exercise and I had to take at least 3 seconds to figure out the next exercise before starting each one.Now it's just a quick glance at the workout while doing the previous exercise and going straight into the next! I think next time I'll need to up the number of sets



    Other notes: I'm tired after all that, I wanna go nap, but I have to do things like Work today boooo

    Leave a comment:


  • BongoFrog
    replied
    Wednesday - Upperbody

    2min- Warmup


    Dailies
    -Knee pushups - easily completed the 1st day, so doubled the number of sets today, (So 30 total knee pushups)
    -Powergrip - oh boy.... I feel like this is going to kill me off pretty soon, I might need to drop this if it gets too much for me
    -1min plank - Split into 2 sets - 30s/ 30s
    -Calves of Steel - completed within 5 mins
    -Foundation - 5 sets Completed

    Tempered Steel - my arms feel like they're burning after all that

    Leave a comment:


  • BongoFrog
    replied
    Tuesday - Casual Day
    dailies + end of month notes and review.

    pushups yup day 4 redone, just going back and forth on these, which isn't too bad, at least I'm able to keep an eye on if I'm making any progress, though I might see about spending a week/month doing another pushup challenge that's maybe a bit easier then come back to this after that, I'm clearly not making rapid progress if I need to keep redoing days from the first week of a 4 week program, might just be time to admit it's above my strength level and I need to drop down to something a little easier, that doesn't mean I can't still work on arms and upper body, I feel like I was just making excuses for not doing as well each time then on a random day of doing particularly well
    homerun - this has been hellish, I don't want to redo this again any time soon, but I think I will, just to prove to myself that things have gotten easier after doing this
    K&P - that's it, it's overrr
    Not sure if I should fully count the last couple of days of K&P and homerun, I feel like they were sloppy, but I'll count it, because I've tried hard with these, and I still feel like I should be proud of myself for doing my best, even on the days when my best wasn't great.
    Starting these challenges I would never have believed that I'd be able to even do the mid-point of the challenges and yet in the last few days I've pushed myself to at least finish what I can.
    I feel like I'm being harsher for the pushups challenge only because it's more closely related to my longer terms goals, I need to give myself a chance to knock the difficulty down a little, maybe just a knee pushups challenge and then I wont be afraid of adding in full push ups into general workouts

    I went to the shop before my workout stuff, bad move really because then I really didn't want to do my workout because I was already in outside day-time clothes...
    Tomorrow I'll get up earlier and do everything before I go anywhere, as soon as I figure out what I'm going to do for July.


    Will I retry these challenges? Yes, but maybe separately next time.
    Considering zero-to-hero programme next or maybe foundation for daily things to do, then only add stuff onto Mondays, wednesdays, thursdays and Saturdays to follow the guardian weekly routine-thing I'll think about it more tomorrow

    Leave a comment:


  • BongoFrog
    replied
    Monday - Strength


    Dailies
    50-pushupsC - failed day 9, split the sets up differently after failure, 5/6/7/6 to the total number is still the same.
    K&P - had to have longer than 30s rest, but I did it.
    homerun - pslit it up into different sets, and added extra to make up for the extra rest time, I don't think I can really count this challenge as complete.

    WOTD- Beginner Abs

    Notes
    Had some stressful dreams last night, didn't wake up feeling too great, Just kind of wanted to get the day over and done with already.

    Started workout before an hour had passed from waking up, because I woke up late because my phone died in the night so my alarm didn't go off.
    Not really feeling doing a workout today, but I started less than an hour after getting up, because woke up late. It usually takes me a good 1.5hrs to wake up properly though. Atleast the exercise woke me up a bit more..

    today's workout has left me feeling a bit bleh, but I did what I could at least, I tried my best, even if I'm not at my best today. I've been getting dumped with the most labour intensive jobs at work recently, and people still like to complain that I'm going too damn slow (Despite it taking me half the time it takes anyone else to do those jobs and the people complaining never even having done those jobs themselves?) days like yesterday really make me want to quit...

    Leave a comment:


  • BongoFrog
    replied
    Sunday - Casual

    Dailies
    2-min warmup -
    50-pushups - managed to complete day 8 this time , though it was a struggle, I think going back and forth on the difficulty might be good for keeping going with this challenge, although it's probably not how it was intended, I don't want to cause injury or worse, demotivation to keep attempting, I feel like motivation can be much harder to get back and takes a lot longer than recovering from an injury
    K&P - 400 throughout day - done - I find the punches so much easier than the sidekicks, I might keep up with some daily side-kicks after this, (maybe on lowerbody/casual days adding like 100 onto the workouts/throughout the day, just to try to improve balance and general endurance for leg movements, maybe just to help me improve with those side-kicks, but I'll have to see. I don't want my dailies to just get too much on their own
    Homerun - 20/10/10 -


    Extra stuff
    WOTD - Home Workout difficulty 1 exercise - idk if I did 4 or 5 sets, but it's a casual day and I've already done some dailies so that's not too bad, and I'll possibly be moving around a lot at work

    Notes
    I feel like my forearms are looking a little bigger (Not drastically, but a difference) I caught myself in the mirror before work yesterday and was like "damn" I mean I don't look at myself very often so it's like seeing all the little changes at once and I've always had small arms, so starting to see a difference makes me feel real good!
    I feel like I'm starting to appreciate how I look and feel a lot more today and yesterday after I got to work, though apparently I was "quieter than usual" but that would have been the low energy, normally I'm shouting and running around getting everything done at once.

    Leave a comment:


  • BongoFrog
    replied
    (forgot to hit post on this yesterday)
    Saturday - Strength

    Dailies
    2-min warm up- done
    50 Pushups challenge- couldn't do it today, but I tried to do 3 sets, I just had no strength in me today, but I did a lot of armwork at work yesterday (Pulling/pushing heavy machinery, carrying large boxes etc so could just be being tired from that)
    Homerun- what is air omg - done
    K&Ps- 400 - throughout the day - done

    Extra stuff
    WOTD- Best thing since sliced bread got through 3 sets but really didn't have the energy today to get that 3rd set in
    But 2 sets is better than none and I've been keeping up with at least attempting a proper workout even if I don't feel like it for these last couple of days

    Notes-
    I feel a bit weaker today :/ I know I can do better.. but there's so many things it could be, the heat while working in a hot kitchen with no aircon, eating garbage catching up with me, or just how much I did yesterday that wasn't specifically a workout, but just doing my job (roles can change daily so I can't really plan my workouts around what jobs I'll be doing later that day) I'll try to eat better today, and the weather will be cooler tomorrow and hopefully in time I'll just get used to all the heavier lifting-type jobs as well as my workouts, but that will just take some time to get to. After not being in work doing any heavy lifting over lockdown it's not a surprise to feel tired from being back at work doing the heavier jobs only recently. But I don't want to go lighter on my workouts, and I want to have better habits formed, maybe on the casual days I'll stick to only doing 1 set of an exercise, I don't want to overwork myself, and give myself a real chance to recover while not being completely idle. But getting towards to end of some of these challenges is difficult, so maybe I just need to push through the last few days of the K&P and Homerun, hopefully I'll find out by the time I've finished these challenges.

    Leave a comment:


  • BongoFrog
    replied
    Friday - Casual training

    Dailies
    2-min warm-up - done
    K&P - 50x3 punches - done
    50pushups- 15sx3 pushup plank - done
    Homerun- 180/20/20 - donee,


    Casual workout
    30-Min walk - Completed 1 set,

    Leave a comment:


  • BongoFrog
    replied
    Thursday - Lowerbody
    2-min warmup- just to get me going a little before I start the challenges, to think about 2 years ago I would have considered that a workout in itself, shows just how much I've done since then!

    50 Push-ups - Failed on the push-ups today, so I'll be going back to day 7 starting tomorrow. Didn't get very far, but I gave it a shot, considering the upperbody day yesterday

    K&P - 50x3 - done that was really hard, rip me my thighs feel super warm now haha

    Homerun- 180/10/10 I don't know if the last 5 of the 180 really counted as highknees, but f it, I'm counting it as done, did 30 instead of 10 for the last set to balance out the end of the 180

    Piece of Cake - chose this over anything with squats/lunges, I whacked my bad knee yesterday on the coffee table, so didn't want to do something harsh on the knee. I also got told the other day that lunges are bad for knees? so I might have to look into that, I mean I've had improvement, but I've not been only doing lunges so it's hard for me to tell what's helping and what's slowing down my progress for easing the knee pain another thing to add to the research pile also completed 3 sets with a lot more ease compared to the first attempt, I think next time I'll have to up the sets, but I have work for a few days in a row now so don't want to be too sore (a little's okay but when it's hard to stand while working or sit comfortably on my break then I have an issue! Lowerbody stuff has been leaving me aching the next day even if I feel it wasn't too hard, my muscles just aren't used to the extra work yet, but it's a work in progress. I know the only way to make it ache less is to keep going, and plus, it makes me feel good knowing that I'm making fundamental changes to my muscles, but I don't want bulky legs, I want bulky arms! (but balance is important...
    I think the slight weightloss has probably helped with easing the knee pain too, But I've heard that even 2-3kgs can be enough to ease joint pain sometimes, and I've been bouncing between 58.5-63kgs (I'm 5'3 so the healthy BMI range, but with little fitness it's probably still unhealthy)

    Leave a comment:


  • BongoFrog
    replied
    Wednesday - Upperbody workout

    2-min warmup
    50pushups challenge - day 9 complete! Hell yea! Glad I've managed to push past the limit of 10 from just under a week ago, improvement is GO! Didn't think I'd manage to get 14 today, but I did it!(Just about lol)
    K&P - 350/350 punches(Finished late, just remembered to post!)
    Homerun -
    Back&BicepsE - 2.5kg /dumbbell. added a little extra time between sets, I found this quite difficult today, epecially after those pushups

    Leave a comment:


  • BongoFrog
    replied
    Tuesday - Casual day
    2-min warm up - done
    Homerun - done
    K&P - throughout the day 350 sidekicks (40)
    Pushups - 12/4/4 ayyyyy did it this time around!


    Because it's a casual day I'll do Energy Boost sets throughout the day (as I'll be sat down a lot today so a bit of movement will be good for me anyway, but wont give myself a minimum to achieve but set reminders to think about doings a set
    sets done - 1

    Leave a comment:


  • BongoFrog
    replied
    today's workout things
    2-min Warmup
    K&P - punches 40x4
    Homerun - 160,20,20
    50Pushups - 15s pushup plankx3
    wotd - was found in Stregnth filter, didn't want to have any squats or lunges today, my legs are still sore from the squats and lunges from a few days ago but also did upperbody just yesterday so abs it is!
    Hate it

    Did a bit of a stretch for my back which was aching after that beginner abs

    Leave a comment:


  • BongoFrog
    replied
    2-min warmup donee
    50 Push-ups hell yeaaa
    K&P- my legs are burning
    Homerun - donnee

    WOTD - upperbody tendon strength - I think I just died omg, my arms are burning

    Leave a comment:


  • BongoFrog
    replied
    2-min Warm up- bloop blop it's done-o
    K&P - Beepboop YEaaaaa used 0.5kg weights each hand for first 100 punches
    Homerun- yea
    50push-ups - Yeeee

    WOTD - Tigertiger - I thought it would be easy but I think I nearly died, squats and lunges are horrible, hate them, but they've proven that my knee pain isn't as bad as it used to be, only had a slight twinge but not painful, I used to get to 3 lunges or 5 squats and be out for the count, so that's great that I managed to get through 3 sets of this workout! But I'm not sure if the warmer weather is the bigger factor in that, but either way, something is getting better, and I'm sure strengthening the area around the knee while it's not painful can only be a good thing


    Other notes~

    Getting fit is probably the best self care I've ever done, it's helping me physically and mentally, bad days still feel awful but less frequent, and my good days feel to just be so much better. At work I used to just stare off into dream land when bored, but now I actually just find a way to entertain myself (or other staff). meaning my mind can't wonder off into things that get me down.

    I never thought that 6 months of regular(2-4 times weekly) exercise would make such a difference to me, let alone the difference since starting to do some exercise daily for the last ~50 days!

    People at work have even noticed a difference and have been talking to me more, idk maybe my lighter mood makes me seem more approachable now?

    I've been drawing more often, which surprised me that I've been more motivated to do.
    I feel good, even if the exercise leaves me aching sometimes!
    I cant' wait for the gyms to re-open, I'll probably still keep up with the Darebee workouts, but just implement a few more muscle building exercises, these darebee exercises where originally just to keep me busy during lockdown, but now they're crucial for my day starting up.

    The next area I should work on is diet, I already have a fairly healthy diet, (very little red meat, mainly chicken if I have meat, lots of veggies and fruits, not many snacks outside of fruits, but then again sometimes I'll eat an entire pack of biscuits in like 2-3 days to myself!) but I think I need a better balance of nutrients?I get most of the red meats part of my diet in at work (1 free meal a day and I work at McDonalds..., I have it mainly because it means I have less to spend at the shop) not 100% sure where to start, I should probably try to get some research done

    Leave a comment:


  • BongoFrog
    replied
    Feeling ready to get a good arm day in today!
    2-minute warm up
    homerun, day 19 done
    K&P day 19 started - Done
    50pushupsC restarted from day 4 - completed.

    EC
    DD - 2 min side-to-side chops (2sets of 1min)
    WOTD - Back&Biceps - 2 x1.25kg weights per dumbell (2.5kg per dumbell) (Previously it was 2x 0.5kg weights per dumbell or 1kg per dumbell), but I don't have a middle-ground weight so this will have to do.
    b&b actually feels challenging at this weight, I think this will be my go-to weight with this workout
    Last edited by BongoFrog; June 20, 2020, 12:31 PM. Reason: updated K&Ps

    Leave a comment:


  • BongoFrog
    replied
    Grabbed the wrong size belt yesterday (there's only 2 sizes M and XS the M being too big and the XS being too small, so I've been using the M and puncturing more holes in)
    Actually managed to buckle the xS belt on the 2nd from the end. (Belts need to go around my waist because mywork trousers are waaay too long for me and they wont order me shorter length for some reason)
    So lost some inches this year atleast around the waist/stomach area, but kept the same weight, which tbf I only wanted to gain more muscle not really lose weight, so I'm pretty happy with that
    But maybe I need to work on my oblique area more to fill it out and gain a little weight, I've got a body shape that I'm not a fan of, so filling in the waist to be straighter would probably feel better to me, something to work on I guess.

    Classic Warmup

    50PushupsC - failed day 8, at 10 reps, so continued as day 6is laid out. I think I'll knock back a few days tomorrow and keep trying cycling the previous 3-4 days when I hit a block like that, Maybe try to use the Pushup plank days as a -restart from here- point that will give me a good place to restart from. Proper form pushups are hard, but it feels good to be able to do them. the start of last year, I couldn't even do 1 pushup (could only do knee push-ups up to 6), so it feels good to see the progress even if it's slower than I'd prefer. I just need to give myself a chance to realise I can fail 1 thing and nto fail overall

    Homerun - Completed, felt my legs burning in the last 20 of the first set, thought my legs were gunna drop off!

    K&P - Completed with light weights (0.5kg each hand)


    EC?
    today's DD - 80 march twists, did them all in one go, I think I'm dying help. got to 20 thinking "This is fine" then at 40 "Ohh that's getting me" at 43 "Oh no" why this is worse because the movement is easy enough but it just is murder
    WOTD- tempered steel again because I quite like this one, it makes me feel like my muscles are actually working for a change

    SoreMusclesStretch - Not really sure on what stretches are good after a workout so I just used this one, Not 100% sure where the focus is on for a couple of them, but it's better than not stretching afterwards

    Leave a comment:

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