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    Hi!

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      Welcome back.

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        Welcome back, great to hear from you again!

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          Many thanks, calendula , Montserrat , TheLibrarian and lofivelcro !

          By the way, I'm looking to start swinging my swords again. But first, a week or two of Beat Saber to get the arms moving.

          T June 14
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          First Thing Lemon Water
          Qigong Dynamic Joints Warm-Up (11x7)
          Qigong (Tea Cups) (Left Forward x12, then Right Forward x12, then Both Forward x12. Then, Mini Both Backward x12.)
          Qigong Side-to-Side Leaning (0 breaths x20)
          Dynamic Conditioning: 90-degree leg turns (25 xLR)
          Kung Fu (10-Step Stance Practice x1 breaths x3) (Nice sweat going at the end.)
          PT Left Forearm Stretches (4 x20 breaths)
          A Salad a Day (Pumpkin Seeds and Dried Apricots for lunch.)
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          Walk (2 hours)
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          Walk (Groceries - 30 minutes) (The way I do groceries, it's like a bit of crossfit.)

          myfitnesspal

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            Welcome back

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              Awesome! I'm intrigued by gladius training and would love to hear how it goes.

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                Thank you, Fremen !

                calendula , I worked the gladii last year for several months. The workout was very challenging for my arms and my cardio, but a LOT of fun!

                It was stiflingly hot today and it left me unmotivated in the morning. I didn't actually realize how hot it was in my apartment until I went outside. Note to self - AC on first thing tomorrow!

                R June 16
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                First Thing Lemon Water
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                Walk (1 hour - Hot and humid, yet rainy weather ... tornado warning to the east.)
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                Beat Saber (Normal - 20 minutes - Billie Eilish) (I went straight through, pausing only to select the songs. Was feeling it a bit in my shoulders and got a nice sweat going by the end!)
                PT Left Forearm Stretches (4 x20 breahts)
                PT Shoulder Stretches (3 x10 breaths xLR)
                Leg Stretches (3 x10 breaths x2 xLR) (calves, quads and hammies)

                myfitnesspal

                Comment


                  On Wednesday, I had some administrative problems with the bike group that I run and had to walk-jog for about 25 minutes. It showed me that I am still able to do this and that my cardio could handle it no problem. I was mostly worried about my knees due to the excess weight I am currently carrying, but I went fairly easy and had no problems afterward. So, I decided that I was going to have another go at walk-jogging on my own. Perhaps, Monday and Friday mornings I have enough time. And well, it's Friday! So, I had a go and it went pretty well.
                  About 30 minutes afterward, my right knee felt a bit off. I will keep an eye on it and see what happens ...

                  F June 17
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                  First Thing Lemon Water
                  Qigong Dynamic Joints Warmup (7 x10)
                  Walk-Jog (50 minutes - 4 laps) (I went to the local gravel track, I did one lap walking, two laps walk-jogging with about 30 seconds of jogging at a time, then another lap of just walking.)
                  Leg Stretches (3 x30 x2 xLR) (calves, quads, and hammies)
                  Forward Bends (3 x30) (One- and two-legged.)
                  Plank Progression (Week 2: Half-Plank x60secs) (This seemed tougher today than on previous days.)
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                  Walk (1 hour - Slow)
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                  Beat Saber (9 minutes - Normal - OST 5) (These maps were tough as hell! I had never done them before. My shoulders got pretty sore partway through the second song, but I forced a third. I still managed to get a bit of a sweat on. Perhaps, this is an every-other-day kind of activity for me right now?)
                  PT Left Forearm Stretches (4 x55 secs)
                  PT Shoulder Stretches (3 x55 secs xLR)
                  Leg Stretches (3 x25 secs x2 xLR) (calves, quads and hammies)
                  Forward Bends (3 x25 secs) (One- and two-legged)

                  Whatever was up with my right knee after this morning seems to have sorted itself out by the evening. Aiming to Walk-Jog again on Monday.

                  Comment


                    I woke up with my knees feeling a bit off, especially the right.

                    Sa June 18
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                    First Thing Lemon Water
                    A Salad a Day (Avocado and Cashews for lunch.)
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                    Walk (2.5 hours - hike)
                    A Salad a Day (Pumpkin Seeds and Dried Apricots for second lunch.)
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                    Rest

                    ​ myfitnesspal


                    Su June 19
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                    First Thing Lemon Water
                    Qigong Dynamic Joints Warm-Up (11x7)
                    Qigong (Tea Cups) (Left Forward x12, then Right Forward x12, then Both Forward x12. Then, Mini Both Backward x12.)
                    Qigong Side-to-Side Leaning (0 breaths x20)
                    Dynamic Conditioning: 90-degree leg turns (25 xLR)
                    Walk (Brisk - 50 minutes - 4 laps) (Everything was fine, until I turned to cross the last street before I got home and I tweaked something in my right knee. Walk-jogging is decidedly out for the near future.)
                    Plank Progression (Week 3: Half-Plank x60secs then Piston Planks x15 secs) (Moving along nicely.)
                    A Salad a Day (Spinach Salad for lunch.)
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                    Rest
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                    Rest

                    myfitnesspal
                    Last edited by Ninshubur; June 20, 2022, 10:56 PM. Reason: Forgot to add Plank Progression

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                      Sorry to hear about your knee! Hope they feel better soon

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                        My right knee is wonky as hell. It's not unstable, but it hurts off and on. I had issues with it a few weeks back and my physiotherapist told me to stretch my quads, cuz they were really tight. And I did for a while and the knee got better. I'm thinking that this is a similar if not the same issue, as it is a familiar pain. Some regular stretching should work out the kinks!

                        M June 20
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                        First Thing Lemon Water
                        Qigong Dynamic Joints Warm-Up (11x7)
                        Walk (49 minutes - Brisk) (4 laps at the gravel track. About 10 minutes to get there, then around 7 minutes a lap, then about 10 minutes to get home.) (I was raring to hit the track from the moment I woke up, so I did the walk first.)
                        Qigong (Tea Cups) (Left Forward x12, then Right Forward x12, then Both Forward x12. Then, Mini Both Backward x12.)
                        Qigong Side-to-Side Leaning (0 breaths x20)
                        Dynamic Conditioning: 90-degree leg turns (25 xLR)
                        Jab-Cross Combos (10 xLR x3) (I really felt these in my shoulders at the end.)
                        Kicks (Front Kick x10 xLR, Roundhouse x10 xLR) (I mixed these in with the punching sets. As in, RPunch x10, LPunch x10, RPunch, LPunch, RFront, LFront, RPunch, LPunch, RRound, LRound.)
                        Kung Fu (10-Step Stance Practice x1 breath x3) (Really sweaty at the end.)
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                        Walk (90 minutes - moderate pace)
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                        Beat Saber (20 minutes - Normal - Imagine Dragons) (Had to give my shoulders a break after 11 minutes. They're not liking all this activity, but I know it's good for them!) (I felt that I could have kept going at the end, but I decided to finish after 20 minutes as I do have a tendency to overdo things in the beginning, which is not helpful.)
                        PT Left Forearm Stretches (4 x55 secs)
                        PT Shoulder Stretches (3 x40 secs xLR)
                        Leg Stretches (3 x25 secs xLR x2) (calves, quads and hammies)
                        Forward Bends (3 x25 secs) (One- and two-legged) (Had a nice sweat going after all these!)
                        Daily Gratitude

                        myfitnesspal
                        Last edited by Ninshubur; June 22, 2022, 01:53 PM. Reason: forgot to include myfitnesspal

                        Comment


                          T June 21
                          -----
                          First Thing Lemon Water
                          Qigong Dynamic Joints Warm-Up (11x7)
                          (It was early and I think I forgot about Tea Cups.)
                          Qigong Side-to-Side Leaning (0 breaths x20)
                          Dynamic Conditioning: 90-degree leg turns (25 xLR)
                          Plank Progression (Week 3: Half-Plank x60secs then Piston Planks x30 secs) (I took a quick break in between, but I am still pretty amazed that I could do it!)
                          Walk (50 minutes - Brisk - 4 laps) (I was raring to hit the track again when I woke up and good thing that I headed out quick, because by the time I finished it was getting HOT!!!)
                          PT Left Forearm Stretches (4 x55 secs)
                          PT Shoulder Stretches (3 x55 secs xLR)
                          Leg Stretches (3 x25 secs xLR then 3 x55 secs xLR) (calves, quads and hammies)
                          Forward Bends (3 x40 secs) (One- and two-legged) (~19 minute stretch routine)
                          Daily Gratitude
                          -----
                          Walk (75 minutes moderate pace + 30 minutes brisk)
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                          PT Left Forearm Stretches (4 x55 secs)
                          PT Shoulder Stretches (3 x55 secs xLR)
                          Leg Stretches (3 x25 secs xLR, then 3 x55 secs xLR) (calves, quads and hammies)
                          Forward Bends (3 x40 secs) (One- and two-legged)
                          Knee Saver (Part 2 - 3 x25 secs xLR) (~22 minute stretch routine)

                          myfitnesspal

                          Comment


                            The routine that seems to be developing is MWF Kung Fu stuff in the morning and Beat Saber in the evening. (Beat Saber will develop into Gladii.) On the other days, Qigong/stretches morning and evening. Also, I do a brisk walk in the morning on days my other activities don't appear sufficient. I just need a steady pattern for the Plank Progression. This seems sustainable for now. Although, in mid-July I have to go to Hungary for 3 weeks to deal with family stuff. So, I will need to develop a routine that I can do there with limited internet. Luckily, most of my exercises travel well!

                            I have been waking up early, so trying to make the most of my extra time. I started making dinner in the morning, so that I can just pop it into the microwave when I get home. This saves me from eating a bunch of stuff that I reach for mostly when I am hungry and tired.

                            W June 22
                            -----
                            First Thing Lemon Water
                            Qigong Dynamic Joints Warm-Up (11x7)
                            Walk (0 minutes) (Skipping my morning walk to save energy for this afternoon's bike ride.)
                            Qigong (Tea Cups) (Left Forward x12, then Right Forward x12, then Both Forward x12. Then, Mini Both Backward x12.)
                            Qigong Side-to-Side Leaning (0 breaths x20)
                            Dynamic Conditioning: 90-degree leg turns (25 xLR)
                            Jab-Cross Combos (10 xLR x3) (I really felt these in my shoulders at the end.)
                            Kicks (Front Kick x10 xLR, Roundhouse x10 xLR) (I alternated these with the punching sets.)
                            Kung Fu (10-Step Stance Practice x1 breath x3) (Air conditioner was going full blast, but I was still sweating freely.)
                            Daily Gratitude
                            (~23 minute Morning Routine. I timed things today. Qigong/Dynamic were 12:30. Punches/Kicks were 4:40 and the Stances took 5:50. So, only 10:30 Kung Fu stuff, but it takes a lot out of me!)
                            -----
                            Bike (90 minutes) (Whew! It was HOT! But, we were down by the lake, so not so bad.)
                            -----
                            Beat Saber (20 minutes - Normal - OST 3) (Had to give my shoulders a break and take (and wipe off) some water. after 14 minutes. There was plenty left in the tank at 20 minutes, but I stopped there.)
                            PT Shoulder Stretches (3 x55 secs xLR)
                            Leg Stretches (3 x25 secs xLR, then 3 x55 secs xLR) (calves, quads and hammies)
                            Forward Bends (3 x55 secs) (One- and two-legged)
                            Knee Saver (Part 2 - 3 x25 secs xLR)
                            (~23 minute stretch routine)

                            myfitnesspal

                            Comment


                              Happy to report that Darebee and Myfitnesspal are working their magic! Simply by becoming more mindful, motivated and a bit more active, I have shed 5 lbs.(2.3 kg) in the last two weeks, after my weight had been steady (and excessive) for over 2 months. And for those two months, I tried to be active and to eat more healthy with minimal results.

                              R June 23
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                              First Thing Lemon Water
                              Qigong Dynamic Joints Warm-Up (11x7)
                              Qigong Side-to-Side Leaning (0.5 breath x20) (0 breath sounds weird. But, I don't hold either side for a full breath yet.)
                              Dynamic Conditioning: 90-degree leg turns (25 xLR)
                              Qigong (Tea Cups) (Left Forward x12, then Right Forward x12, then Both Forward x12. Then, Mini Both Backward x12.)
                              Daily Gratitude
                              Plank Progression (Week 3: Elbow Plank x60 secs then Piston Plank x30 secs) (I took a quick break in between, Elbow Plank is still tough! I am still doing the same plank, but I realized that it is called Elbow Plank on Darebee.)
                              Walk (0 minutes) (No Power Walk again this morning. I think that I will get plenty of exercise throughout the day and I don't like to eat over 3,000 calories just to not feel hungry lol)
                              Meditation (GHR - Venus - 25 minutes)
                              -----
                              Walk (30 minutes - leisurely pace)
                              Bike (50 minutes - moderate pace)
                              -----
                              Synth Riders (15 minutes) (It's a rhythmic punching/arm-swinging game similar to Beat Saber, but I'm not sure that I like it. The tutorial gave me a bit of vertigo and my shoulders were dead after 15 minutes. I will give it another spin in the next few days and decide to keep it or not. I do like the idea of another upper-body cardio game.)

                              Beat Saber (20 minutes - Normal - Interscope) (My day did not play out as expected and I felt that I had more gas in the tank afterall. I gave my shoulders a rest after 12 minutes.)
                              PT Left Forearm Stretches (4 x55 secs)
                              PT Shoulder Stretches (3 x55 secs xLR)
                              Leg Stretches (3 x25 secs xLR, then 3 x55 secs xLR) (calves, quads and hammies)
                              Forward Bends (3 x55 secs) (One- and two-legged) (Too much. Better to keep these at 40 secs.)
                              Knee Saver (Part 2 - 3 x25 secs xLR) (I think I will increase these to 40 secs.)
                              (~23 minute stretch routine)

                              myfitnesspal

                              Comment


                                That's quite a bit of weight loss for two weeks time. Congratulations!

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