Announcement

**HellYeah** · August 2, 2022, 07:25 AM

Thanks folks....

Here is the plan I am aiming for:

Mon --- rest day
Tue --- bouldering or push/pull/core*
Wed --- running
Thu --- push/pull/core*
Fri --- Pistol Squat
Sat/Sun
- push/pull/core*
- running

bike: using the bike as much as possible
running: ~15-20km per week
yoga: when possible
*push/pull/core: one of these:

**Aku-chan** · August 2, 2022, 10:11 AM

That's a lot of running! Congrats!

**HellYeah** · August 2, 2022, 01:53 PM

[Mon] August 1st
[rest] @the public pool
[bass] lesson 12 (~10 min)
[bass] full songs:
Knocking on Heaven’s Door (a few times @90% speed)
Knocking on Heaven’s Door (a few times @full speed)
[bass] band von song practice…
[A]~70% [S]not good [N]sweets [W]+0,1kg [B/G]done

[Tue] August 2nd
[bouldering] 1:40 h session
--- 1h intensity training
--- 30 min enduranceVG
--- 15min stretching
I went by bike, so ~19,6km
[bass] lesson 12 (~15 min)
[A]~tba% [S]ok [N]ok [W]+-0kg [B/G] done

**NancyTree** · August 2, 2022, 05:12 PM

Yay for your running PR!

**DorothyMH** · August 2, 2022, 07:53 PM

Looks like a good plan. Is that for August, or for as long as you can….?

**HellYeah** · August 2, 2022, 08:29 PM

DorothyMH I'll give it a go for August to see how it works... the good thing is, I can even "skip" the "pistol" and go running instead, without changing the entire plan...

**CODawn** · August 3, 2022, 03:03 AM

Congratulations on your running!

**Silent Wolf** · August 3, 2022, 08:55 AM

Congrats on all the running!

**HellYeah** · August 3, 2022, 10:34 PM

Thx for all your congrats!

[Wed] August 3rd [running] ~5,6km -3 fast parts
0,86km @4:30min/km
0,68km @4:45min/km
0,50km @4:12min/km
[bass] lesson 12 (~10 min)
[bass] full songs:
Knocking on Heaven’s Door (a few times)
[A]~153% [S]ok [N]sweets [W]-0,4 [B/G]done

**HellYeah** · August 5, 2022, 05:46 PM

[Thu] August 4th
[DIY] I continued to build the office in the basement for ~7h.
[upper body strength] skipped
[bass] lesson 12 (~10 min)
[bass] full songs:
Knocking on Heaven’s Door (a few times)
[A]~88% [S]good [N]ok [W]-0,7 [G/B]done

**'rin** · August 5, 2022, 06:21 PM

DIY counts as an upper body workout, lol

**HellYeah** · August 5, 2022, 06:31 PM

Originally posted by 'rin View Post

DIY counts as an upper body workout, lol

That's what I thought.

**HellYeah** · August 5, 2022, 09:21 PM

[Fri] August 5th
[DIY] Another day of building… basic wall construction is done and I installed some electrics and network stuff.
[lower body strength] Pistol Prep WO
- less rest time
[upper body strength] PT Pyramid Mod
- 4 rounds and back
- 4 hanging knee raises for sit-ups
- Rest after each round for „round *15“sec
[bass] lesson 12 (~10 min)
[bass] full songs:
Knocking on Heaven’s Door (3x)
Chasing Cars, Applaus Applaus (1x)
[A]~118% [S]reduced [N]ok [W]+0,2 [B/G]done

I decided to not fail my new plan on my first week!

**DorothyMH** · August 6, 2022, 04:11 PM

**HellYeah** · August 6, 2022, 08:44 PM

[Sat] August 6th
~~~~~~~~~~~~
I' ll be "on the road" tomorrow, so I combined running with strength training:
[running] 10 km Strong Run
@2,5 km: 3 supersets - 10sec rest
- 10 slightly elevated push-ups
- (7/5/5) pull-ups
@ 5 km: 4 sets – 30 sec rest
- (20/15/10/5) elevated push-ups
@7,5 km: 3 supersets – 10sec rest
- 7 slightly elevated push-ups
- (6/6/4) pull-ups
~~~~~~~~~~~~
[bass] lesson 12 (~10 min)
[bass] full songs:
Knocking on Heaven’s Door (3x)
~~~~~~~~~~~~
[sleep] Yesterday, I managed to go to bed before I started my first sleeping cycle on the couch, so: improvement!
[A]~185% [S]good [N]ok [W]-0,3 [B/G]done

Announcement

☠️ Orderly Chaos? Chaotic Order? 🤓

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