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Looking for Consistency!

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    Looking for Consistency!

    Hi Darebee,

    Started this week looking for good consistency with exercise. Bit of a back story, always been subpar to OK in fitness, raised it up a level through fight training and long distance cycling a long time ago to which I was in really good shape. Pushed myself too far, became injured a lot but used to grind through the pain. Ran a half marathon without training, ended up getting a knee injury that put me out for a long time. Also used work (desk job) as an excuse not to stay active.

    Long story short, 8 years has passed out of no where - scary.

    Been on and off for the past 2 years, but lacked the consistency - looking for it now!

    Once lockdown happened, started the grind again, foolishy jumped straight into a HIIT workout barefooted on a hard floor and ended up injuring my foot.

    Carried on through it, ended up doing the whole Cardio Trim program and just gritted through the pain in my foot and completed it. Took a few days off then started Cardio Trim Run but the pain became unbearable and I was unable to continue with the pain in my foot.

    Started reading about the pain and it looks like I had/have Plantar Fasciitis - bit of a set back, so I've had 2 months off, bought new trainers, stretching and foam rolling. It is still uncomfortable ocasionally but I'm not going to be running for another few months, at least until I'm confident.

    So where I'm at now...new goals:

    Mid-term goals (4-6 months):

    Stay injury free!
    Increase conditioning
    Get stronger - full body - upper, core and legs
    5 good quality Pull Ups - I'm desparately poor at pull ups
    Drop min. 5kg - need to focus on diet, but getting into the routine of exercise first
    Eventually start running again
    Increase flexibility in legs and hips

    Tools available:

    12kg Kettlebell - on the lighter side, but comfortable
    20kg in various weight denominations for Dumbell
    Schwinn Airdyne AD2
    Parallel Dip bars
    Pull up bar
    Gym ball

    If you can suggest any exercises, routines, etc to mix it up let me know!

    Training log so far:

    Working to around 80-90% peak, enough to know that I'm not going to injury myself!


    Tuesday 17th Nov

    Airdyne - 10 sets of 45sec High Intensity / 2 Minutes Normal
    Darebee - Gauntlet - Day 1
    Darebee - Super Abs Darebee
    Leg stretching routine
    Daily Push Ups - Day 1
    Dumbell Rows
    Darebee Tricep Dip Challenge - Day 1
    Dead Hang >10 Seconds to failure

    Wednesday 18th Nov

    Airdyne - 10 sets of 45sec High Intensity / 2 Minutes Normal
    Darebee - Gauntlet - Day 2
    Darebee - Super Abs
    Leg stretching routine
    Darebee - Daily Push Ups - Day 2
    Darebee - Tricep Dip Challenge - Day 2
    Dead Hang >10 Seconds to failure

    Thursday 19th Nov

    Airdyne - 10 sets of 45sec High Intensity / 2 Minutes Normal
    Darebee - Gauntlet - Day 3
    ​​​​​​​Leg stretching routine
    Darebee - Daily Push Ups - Day 3
    Dead Hang >10 Seconds to failure

    Friday 20th Nov

    Airdyne - 10 sets of 45sec High Intensity / 2 Minutes Normal
    Darebee - Gauntlet - Day 4
    ​​​​​​​Leg stretching routine
    Darebee - Super Abs
    Darebee - Daily Push Ups - Day 4
    Darebee - Tricep Dip Challenge - Day 3
    Dead Hang >10 Seconds to failure

    Saturday 21st Nov - Ran out of time in the day due to family commitments!

    Airdyne - 10 sets of 45sec High Intensity / 2 Minutes Normal
    Darebee - Gauntlet - Day 5 - was only able to do 1 set of the exercises! Going to try again with lighter weight dumbells

    #2
    Welcome to the hive!
    I hope you have a good time here and achieve your goals with consistency and without injuries.

    Comment


      #3
      HI and welcome to the Hive.

      Comment


        #4
        Oh, PF is no fun! Glad your recovery is proceeding well. The Strassburg sock (I got a different brand on Amazon, or you can make your own) was the thing that finally helped mine heal.

        Comment


          #5
          Thank you for the warm welcome Nebulus and TheLibrarian!

          gck thank you so much, I'll look into that now - I've been going down a Google black hole for the past few months trying to find the best "solution" - I'm very glad to hear some first hand advice and a recommendation - thank you again.

          On the training front, I took yesterday as a rest day, even though I did feel like I could go again.

          Weekends have to have the family as the priority whilst I try to get a good schedule going again.

          Will post again once I've done today's work out.

          Thanks again!

          Comment


            #6
            23rd November 2020

            Airdyne - 10 sets of 45sec High Intensity / 2 Minutes Normal
            Darebee - Daily Push Ups - Day 5
            Darebee - Tricep Dips - Day 5
            Darebee - Gauntlet - Day 5
            Dead Hang >10 Seconds to failure

            Comment


              #7
              24th November 2020

              Airdyne - 10 sets of 45sec High Intensity / 2 Minutes Normal
              Darebee - Gauntlet - Day 6
              Darebee - Super Abs
              Leg stretches
              Darebee - Daily Push Ups - Day 6
              Darebee - Tricep Dips - Day 6
              Dead Hang >10 Seconds to failure

              Comment


                #8
                25th November 2020

                Lighter day yesterday due to poor scheduling on my part and bit of recovery on the legs - not too happy with the short workout, but something over nothing!

                15 Minute warm up - half jacks, running on spot, shadow boxing
                Darebee - Gauntlet - Day 7
                Darebee - Tricep Dips - Day 7
                Darebee - Daily Push Ups - Day 7 - The above tired my arms out! 1.75 sets of push ups normal, 1.25 sets of push up normal down, but knees on the up

                Comment


                  #9
                  26th November 2020

                  Airdyne - 10 sets of 45sec Medium-High Intensity / 2 Minutes Normal
                  Darebee - Gauntlet - Day 8
                  Darebee - Daily Push Ups - Day 8
                  Darebee - Tricep Dips - Day 8
                  Dead Hang >10 Seconds to failure

                  Comment


                    #10
                    27th November 2020

                    Airdyne - 15min warm up - slow to medium
                    Darebee - Gauntlet - Day 9
                    Darebee - Daily Push Ups - Day 9
                    Darebee - Tricep Dips - Day 9
                    Dead Hang >10 Seconds to failure

                    Comment


                      #11
                      Due to commitments, I've had to change my workout times to the evening now (well since 24th November) - around 8pm, which does mean a bit of "general" tiredness creeping in.

                      Saturday 28th November

                      I was tied up with commitments until 9pm to which the pain in my lower back got the better of me - Saturday turned into a rest day.

                      Sunday 29th November

                      Still carrying a bit of back pain I did the following:

                      Airdyne - 10 sets of 45sec High Intensity / 2 Minutes Normal
                      Darebee - Gauntlet - Day 10 (only managed 1 set!!)

                      Will try again today with a ligher warm up and focus on completing Gauntlet Day 10




                      Comment


                        #12
                        Monday 30th November

                        15 minute airdyne warm up
                        Darebee - Gaunlet - Day 10

                        Comment


                          #13
                          Tuesday 1st December

                          10 minute warm up
                          Darebee - Gauntlet - Day 11
                          Darebee - Daily Push Ups - Day 11
                          Darebee - Tricep Dips - Day 11
                          Dead Hang >10 Seconds to failure

                          Wednesday 2nd December

                          10 minute warm up
                          Darebee - Gauntlet - Day 12
                          Last edited by tn000; December 4, 2020, 10:29 AM. Reason: Got my dates wrong!

                          Comment


                            #14
                            Thursday 3rd December

                            Work and a certification exam coming up - slimmed down the exercises for 7 days


                            Darebee - Gauntlet - Day 13

                            Comment


                              #15
                              Injury!

                              Been out of action since last 3rd December.

                              Will be back next week.

                              Comment

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