Bozkurt's Progress Report - June 2021

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    Bozkurt's Progress Report - June 2021

    G'Day to you all

    Happy Canada Day to Darebees of the Canadian Persuasion. Let's see what I managed to log during the month of June:

    - Completed Cardio and Core Challenge with a bit of modification. I constructed a tabata routine that included 4 x 30 seconds climbers and 4 x 30 seconds high knees. between each high intensity period, there was a 15-second rest. In essence, I completed the Cardio and Core Challenge twice over 30 days :-)
    - Completed a 22-Day program to improve my Push-up performance. Since I tore my rotator cuff, I was not able to do more than 8-10 push-ups without feeling pain. I found a 22-day program, and I combined the training outlined in the program with few other biomechanical cues. Strangely enough, the first 15 days of the program was very discouraging... I wasn't sure if this was going to work. Somehow, the final 7 days were exceptional. The last day of the program, I was able to complete 32 push-ups with proper form and without any pain or interruption. I will take some time off from push-ups, and definitely repeat the 22-day routine to further increase my push-up count.
    - I also incorporated a short Kettlebell routine to my daily program that served as a warm-up and cardio

    So, here is how my typical daily circuit looked like:
    - Warm-up: 15 minutes indoor cycling at 28-29KPH
    - 4 x 30 seconds Climbers with 15-second rest between intervals
    - 4 x 30 seconds High Knees with 15-second rest between intervals
    - 4 x 30 seconds Kettlebell Slingshots w/ 25 Lb. 15-second rest between intervals
    - 4 x 30 seconds Kettlebell Halo w/25 Lb. 15-second rest between intervals
    - 4 x 30 seconds Kettlebell Goblet Squat w/35 Lb. 15-second rest between intervals
    - Daily Dare/Exercise of the Day
    - Push-up routine (included two different types of push-ups per day at increasing reps and difficulty)
    - Cool-down: 5-7 minutes indoor cycling at 28-29 KPH.
    - Rehab using one of yoga, foam Rolling, Massage Stick, Stretching.

    In addition to the daily circuit training, I also alternated between road running (8-15 KM depending on the day) and indoor cycling (35-45 minutes of intervals or steady state rides at an average of 30+ KPH)

    What did all this add up to?
    - Daily Dares/Exercise of the Day total is now at 1642 without any interruption (1629 with EC).
    - 40.5 hours of training (53 separate training sessions). Biked for 267 km and ran for 163 km.
    - Burned 29,392 kcals.

    Plan for July:
    - Push-ups & Squats Challenge (I guess I will not be able to take time off from push-ups)
    - Exercise of the day
    - A 22-day program to increase number of pull-ups in one go. I would like to get the pull-ups badge at the end of July
    - Running and cycling. Planning to increase the mileage by 10% for both

    I hope that July 2021, and the summer of 2021 in general, will be good to all of us. Stay safe, and keep training.

    Cheers.

    #2
    Hiya! Fine work, you have been absolutely smashing it i really like the sound of your circuit, kb and calisthenics give a proper well rounded workout with cardio additions! Also props on tose km's covered, nice best wishes for your summer too and have a good day sir!

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