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    Same As It Ever Was....

    Shikari noted that I'd been with Darebee since 2015 and I had to do a double take- where does the time go?

    While I've posted occasionally (might have even tried a check in back in the day) I've always kept to the background Hive wise. Physically I'm fairly active, but i bounce around between programs, both Darebee and non- Darebee- and at the moment not making the progress I'd like to see- I could easily lose some poundage.

    With me working from home during Covid , now is the perfect time to start a log for some accountability- and to add to this accountability I've planned the next six months via Excel. It will be interesting to revisit and see how
    accurate this planning turns out to be. Not only how accurate, but how BALANCED. I'll also log my diet, which I've NEVER done before, which I'm sure will lead to some interesting findings.

    5 Month Darebee Plan

    Current Block:

    Warm up- Totals Main- Athena's Playbook, Challenge- Back and Shoulders

    Next Up:

    Warm up- Foundation Light Main- Spartan Trials, Challenge- One Minute Cardio

    Next Up 2:

    Going to go totally out of the box in this block, thanks to reading Shikari's thread- I'm going to plan my own 30 day Strength Program based on current Darebee Workouts. The thought is to rotate daily one Upper, then one Leg, then one Ab, then one Full body workout(s) all the way to day 28, and then finish off the last two days with a Ab/Upper then a Leg/Full Body. I will insert the Workouts themselves as we get closer to the date, but I think I will need to toggle between level 3 and level 2 workouts so I don't burn out- 3, 3, 3, 3, 2, 2, 2, 2, 3, 3, 3, 3, etc. Cool-down- Ten

    Next Up 3:

    The first level 4 block (I hope): Warm Up- Vitality Main- Strength Protocol Challenge- Glutes of Steel

    Next Up 4:

    Warm Up- Foundation Main- Spellbound Challenge- Core Control

    One caveat- NO high impact exercises, which can provide a challenge. I'm whats known (by my doctor) as a “Kidney Stone Grower.” Any high impact movements (jumping jacks, high knees etc) can knock me down for the count for a week sometimes.

    I usually substitute high knees with marching steps and (light) weighted marching steps, and jumping jacks with skier jump (step) variations,. Also I do step jacks but those are boring.

    Thanks all! (No deeper meaning behind the thread title, I was just listening to Talking Heads at the time.)

    #2

    Warm Up

    Core Strength Day 1 Level 3

    Main

    60 Days of Cardio Day 1. Lots of jumping jacks- I rotated the JJs each round with Step Jacks and Toe Touching Skier Steps. Worked up a good sweat. Level 3

    Cool Down

    Back and Shoulders Day 1- I love snow angels- just the best .
    Calves of Steel Day 1- 60 reps- had to stop at 40 for a quick rest.

    One thing I did not mention in my LONG winded intro- i do not have access to a pull up bar that I trust so I have to make do with being kinda creative for posterior work. Have a decent set of resistance bands so I'm supplementing the following exercises into some form of either tabata or timed set work:

    Resistance Band Posterior- Straight Arm Lat Pull-down, Kneeling Lat Pull-down, Rows, Reverse Fly

    Body-weight Only Posterior- Arm Swings, Reachers, Lying Towel Lat Pull-down (on belly), Back Extensions, Kneeling Towel Lat Pull-down (surprisingly tough depending on the tension you add- prob look kind of ridiculous)

    Thanks!!

    Comment


      #3
      Best wishes to you with your new Thread mikemck !!
      Great you decided to show up! Hive is very supportive and we're here to cheer on you !! 🍀

      Comment


        #4
        Looks like you've got a great plan!

        Comment


          #5
          I agree w/ Whirly15 ! Good plan. If you want to go somewhere, you have to have the destination in mind. Otherwise, the days go by, and the water holds you up, the days go by, water flowing under ground....

          Now I'm doing it! Thanks for the song, mikemck

          Comment


            #6
            Warm Up

            Knee Push up Challenge Day 1

            Core Strength Day 2 Level 3- Raises and planks



            Main

            60 Days of Cardio Day 2 Level 3- March Steps, Butt Kicks



            Cool Down

            Back and Shoulders Day 2

            Calves of Steel Day 2



            Supplement

            1 Tabata Round- Push up/Downward Dog Combo

            1 Tabata Round- Resistance Band Rows (underhand grip)

            1 Tabata Round- Rotating Rows and Pushups



            Food-Drink

            Yesterday- 2 cups black coffee, yogurt/ granola, bowl of Pho, orange, apple, BBQ Burger with bun, 3 liters of water

            Today- 2 cups black coffee, yogurt, orange, piece of whole wheat toast, hamburger patty x 2, chicken fajitas, 3 liters of water



            Notes

            Tried to kick up the march steps with a skip motion but trying not to leave the ground. Felt it in my quads by the end.

            During my pushing movement this morning I started to feel a twinge in my inner left elbow and I ended up finishing up with knee push ups. Need to keep an eye on this. I've upped my volume for pushing and pulling, so could be a case of my elbow compensating for poor form or lack of strength.......

            Thanks everyone for all the kind words and welcome!!

            Comment


              #7
              Warm Up

              Core Strength Day 3


              Main

              60 Days of Cardio Day 3- Jumping Jacks and Plank Rotations


              Cool Down

              Back and Shoulders Day 3

              Calves of Steel Day 3,


              Supplement

              N/A


              Food- Drink

              2 cups black coffee, poached egg, whole wheat toast, rice with leftover fajita chicken and veggies, can of diet Pepsi, orange, individual shrimp and pesto pizza, approx 2.75 liters of water


              Notes

              As per usual substituted Jumping Jacks with Skater Jumps (steps). 50 each per round, 7 rounds, for a total of 350 Skater Jumps. That number feels kind of underwhelming compared to when I was actually doing them.

              I have decided to despise Step Jacks. BORING . Spent some time this morning surfing for some Jack options and three stood out, (all with resistance bands) - Band Reverse Fly Jack, Band Fly Jack and Band Press Jack. For now no impact so need to up the difficulty somehow. Also my elbow is still a bit tender so these options can help with some lighter push and pull movements.

              Thanks !!

              Comment


                #8
                Warm Up

                Core Strength Day 4- n/a

                Workout- Rock Hard Abs


                Main

                60 Days of Cardio Day 4 Level 3


                Supplement

                Tabata 1 round- Resistance Band Fly Jacks

                Tabata 1 round- Resistance Band Reverse Fly Jacks


                Food- Drink

                1 cup black coffee, yogurt, english muffin, poached egg, chicken, roasted veggies, roasted potatoes, 1 liter of water (as of this writing).


                Notes

                Yikes- woke up, went to grab my water bottle, which is a 2.5 liter Mammoth Mug, and instantly felt pain in my inner elbow. Core Strength called for plant rotations, and there was no way I was going to try that. Replaced Day 4 with a ab workout. Will make it up later, I guess. No heavy push/pull movements for the next little bit- will use light resistance bands if I have to. Meh.

                The Jack options were good, will def use them in the future.

                60 Days of Cardio was a lighter day- leg raises, knees to elbows etc

                Comment


                  #9
                  Warm Up

                  Lying Stretching Routine


                  Main

                  Mixed routine focusing on body-weight squats, bear crawls, kick outs


                  Supplement

                  N/A


                  Food/Drink

                  2 cups black coffee, english muffin, yogurt, 1 piece leftover chicken/ rice, steak and salad, 2 liters of water (bad, bad,need more water...and no fruit today)


                  Notes

                  Not much today. Heading out camping this weekend for some R and R, and will back online on Monday.

                  Thanks!!

                  Comment


                    #10
                    Enjoy your camping trip!

                    Comment


                      #11
                      So long story short, I'm adjusting my plan and punting 60 days of cardio out and focusing on strength (general fitness) with cardio supplement. Too much of a pain to have to substitute exercises every single day, compensating for high vs no impact.

                      Readers Digest version- I'm going to start Totals and Athena's Playbook tomorrow morning, then a repeat of Spartan Trials building up to the customized month and Strength Protocol, then a wind down month with Foundation and Spell Bound. Only took a week to adjust, lol. That's OK..

                      Camping was fun, lots of food and visiting- but temperatures are getting chillleee in the morning...hitting the transition season.

                      Comment


                        #12
                        Not much to report- work has been nuts so didn't want to start fresh until things calmed down- in the meantime I did a couple Your Are Your Own Gym workouts that I like, but I didn't bother to take notes or anything- just did them off the top of my head. Pretty high volume of push ups and military presses and my elbow seems to have held out OK.

                        Also lots of back work with resistance bands and floor exercises. I have a perfect pull up bar installed in a door frame, but at my current weight- 220 lbs + I just don't trust it, so I use it as a hinge for resistance band exercises. Works good.

                        Totals and Athena's Playbook starting tomorrow.

                        Also of note- looks we're up to 65% of Emergency Funding. Nice!

                        Comment


                          #13
                          Warm Up

                          Totals Day 1- 40 each Squats, Lunges, Bridges, Side Leg Raises.

                          Squats done with small resistance band around knees, and Lunges done holding a figure 8 resistance band for counter balance.


                          Main
                          ,
                          Athena's Playbook Day 1 Level 3- high knees, burpees and climbers

                          Substitutions- March Steps and Skater Jumps (steps) for High Knees. Half Burpees with Push-ups onto a stool for Burpees


                          Cool Down

                          Back and Shoulders Day 1- reverse angels

                          Supplement

                          Rotatory Cuff Workout

                          Elbow to Torso is surprisingly potent stretch. Need to move this workout to a warm up rather than cool down I think


                          Food/ Drink

                          2 cups of coffee (1 with pumpkin spice creamer- gross), yogurt, sausage patty, egg, chicken, potatoes, mixed veggiies, 3 liters of water.


                          Notes

                          So far in this log I've been working out first thing in the morning using my tablet screen, not taking notes, and then completing the log from (kinda?) memory before bed. Thought to change it up a bit- Wrote the days workout on a 8.5 x 11 note pad, and used that a reference when completing. Seemed to work well- then I can log, and then write down the next days routine to be ready for the morning. We'll see if it works.

                          Thanks!!

                          Comment


                            #14
                            Warm Up

                            Rotator Cuff Workout

                            Totals Day 3- Push-ups, Punches, Shoulder Taps and Reverse Angels

                            Substitutions- Shoulder Taps replaced by Shoulder Raises with a small resistance band


                            Main

                            Athena's Playbook Day 3 Level 3- 10 Squats x 3, 20 leg raises x 3, 10 Lunge Steps x 3, 20 Side Lunges x 3

                            Squats and Side Lunges done with a 10 lb kettle-bell in the palms up position.

                            Supplement

                            Back and Shoulders Challenge Day 3 and Glutes of Steel Challenge Day 1

                            Combined to complete as a circuit- ( 12 Reverse Angels + 12 Glute Bridges x 3)

                            Food/ Drink

                            1 cup black coffee, yogurt, apples, english muffin with poached egg, lunch will plan for left over roast beef,and no idea for dinner. 1 liter of water so far. Plan for 3 total for the day

                            Notes

                            Good workout today- combined with a YAYOG workout from yesterday can already feel DOMS.

                            Rant time- I don't love punches (or kicks) as an exercise (i.e AP Day 2). Never feel like I get anything out of them. Just practice I guess, Completed the punches today (and day 2) with a light resistance band for some added resistance- mostly to help not overextending my elbow.

                            89% as of this writing for crit funding. Go Bees!

                            Comment


                              #15
                              So, looks like I’ll be moving closer to my work schedule pre COVID and that means (maybe) no more working from home.

                              Yay! But, this means less ability to keep a log. I’ll still be on Darebee, but mostly mobile and small tablet, and I’d rather read and like other Bee’s check in’s then trying to type out on a iPhone or tablet.

                              I’ll keep the link up for now, never say never.

                              Thanks all for the likes and the reading and the support!

                              Comment

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