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    Merry Christmas 🎁🎄🎅

    Have fun exercising and spending time with family

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      Merry Christmas!

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        Merry Christmas

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          Merry Christmas!

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            Fremen TopNotch Gandhalfit lofivelcro SheWhoMustNotBeNamed Anek Thanks all! Same to you!

            I have been off for a couple of days as I was driving and busy with family, but the past two days were basically the same thing, over 10,000 steps, 100 pushups and 50 jumping jacks for Fit December.

            I did have one interesting gift though ...

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              Gee, I wonder what that could be...

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                TopNotch Not sure, my wife says that if I just move it around a bunch that I will eventually figure it out.

                It is not that I was expecting to get a run in on one of the only two mornings that I was traveling for Christmas, but I did bring the running gear just in case. As it turned out, my brother surprised us with a hotel reservation so that we could get a decent sleep before our drive today, and it so happened that the weather was decent this morning (around 3 degrees) and that the hotel was in a nice enough location. I chose a point on a map (just across a bridge over a small river) and then ran there and back to the nearby harbour for 5.2 km in 31:28.

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                For the second of 3 days, I spent at least 5 hours driving today, which left me a little tired by the end of the day when we got home so I just did 100 pushups and 50 jumping jacks for Fit December.

                I have been working through the upper body workouts in the database, but I finally have a more focused idea for a training plan. I would basically have a list of activities that have to be done throughout one rotation of days, and once I am done that rotation then I take an off day. Activities can repeat within the rotation of days, but if an activity hasn't been done yet then it takes priority over one that has already been done. The activities would be as follows:

                1. Pushups - I do 100 everyday, but something I noticed while working through the upperbody workouts, is that it is hard to do a level 4 pushups workout every day, so ideally space those out a bit.
                2. Pullups - Some of recurring arm injuries I think come from too many pullups in the past year, still I would like to work them into the rotation again after dropping them a little in the past month
                3. Dumbbells - I have mostly dropped these out of the rotation as well, and need to get going on them again.
                4. Abs - Doesn't matter if it is situps or planks, I didn't focus on these for a long time before finishing all the abs workouts recently, and not to keep it in my routine
                5. Kicking - Punching shows up often enough that I don't have to highlight it specifically, but kicking doesn't. I was doing a kicking workout at least once a week for a while but also stopped.
                6. Dips / L-Sit - I would like to continue working towards L-Sits, and so doing the prep workout would be good, but dips are in there, so if not L-Sit prep then at least dips.
                7. Plyometric - Ideally (?) burpees (?) but not sure how often I will be motivated for that, so at least jumping squats or jumping lunges
                8. Unconventional - Something out of the ordinary (animal crawls, ballet) to keep things a bit chaotic and therefore interesting
                9. Other equipment - Jump rope, katana, jump box, staff, etc. I should use some of my other exercise equipment

                The thinking is that because there is some overlap, and because I usually do more than one workout each day, then it won't take me 9 days to work through the rotation, probably more like 4 or 5, and then use a rest day to do stretching or yoga. Also mix in cardio (running, swimming) when I can. Also hoping to add in more kinds of cardio, but have to see how and when I can do that. Also I plan to find a job soon so that might also get in the way of this plan, but I think it has enough flexibility to allow for that. After all if I get super busy then I still only need to do on workout per day and take 9 days to work through the rotation.

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                  Isn't this a great time now? Time to think and consider what you're going to do, what you want to do, what you've done? I find it all quite exciting.

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                    TopNotch It is kind of an interesting viewpoint for people like us, because everyone knows that a lot of people are going to be looking to get more fit in the New Year, and so there are more articles than usual about how structure training and whatnot, and therefore lots for people like us to digest and incorporate. I think our respective media might be a little opposite though in a sense, as in Canada we are getting prepared for how to mentally survive the next two months of cold mostly indoors, while you have summer to look forward to.

                    I put my new plan into effect for the first time today and chose according to my new list. Today I chose pushups, dips and dumbbells. I did Hardback (level, EC), Toned Arms (level I, EC) and Home Upperbody Tone (level I). The first workout had drop pushups which is about as close as I get to doing pushups easier than the basic version, though the drop pushups are still hard, maybe even harder in a sense because I am pushing farther than usual. The second workout had triceps dips, but I swapped them out from the suspended ones for the sitting ones (in other words, sitting on the edge of a chair). For Home Upperbody Tone I got to use my new dumbbell. It is 15 kg, so somewhat heavier than the 20 pound weights that I have been using for the past two years. I also only have one of them because they are kind of expensive (around $100) so it kind of maxed out my Christmas budget. As I only have one I can only do it on exercises that focus on one side or are alternating. In this workout I did it only for the alternating biceps curls, and sused the 20 pound ones for the others. I added 70 pushups to the total to get to 100 for the day.

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                    I was thinking about my list, and I am combining the 8th and 9th exercise focuses, as they are basically the same thing (to do something different). So after today I still need pullups, abs, kicking, plyometric and wild card in this rotation. Worth noting that although I am only kind of working my way through the upper body workouts, that I still got two done today because of this new plan (also took off another that I realized I had done before, 131 to go at the moment).

                    Not exactly fitness related in the strictest sense, but I finally found my second running shoe! A little back story, I got this new pair of shoes for my birthday last year, as my older pair had already seen better days, but I didn't really run in them that much. I injured my calf around halfway through summer and lost a week and a half for that. I was also doing trail running a fair bit and therefore didn't use them either (instead I have trail shoes). I was certain that I put them aside during our move, but when I moved into temporary accommodations at the hospital for a month and a half, one of them ended up missing. I did still have my other older pair. For whatever reason, they had made it to the new place, and so I started using them again. As anyone that is a habitual runner will say, shoes are supposed to have about 600 km in them before getting replaced (maybe it is longer now, that is what it was when I was younger). Anyway, the older shoes already had 600 km on them when I retired them last year, and I probably put another 200 or so since moving to the new city. So for the second time I am bidding them farewell. I will probably keep them for other footwear needs, but they are not much good for running anymore as the soles are really wearing off and don't have much grip left on them. As anyone who has moved into a new house will tell you, things just get lost. I have been looking for this shoe on and off for the past 7 weeks since moving our stuff in. Today I finally had the revelation that it must have been packed somehow into a box of exercise equipment. I was wrong, but sitting under the box of exercise equipment unseen was a bag of shoes. In searching today, I also tracked down my missing cold weather kit for running (I had already found some of it), so I am now ready to hit the winter trails.

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                      Aren't drop push-ups basically burpees without the jump?

                      And I never look forward to summer! Too bloody hot!

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                        TopNotch From what the drawing indicates, I think you lower yourself all the way down to prone position and then lift arms off the ground, then push back up. And I agree with you on the seasons, I prefer in order Spring, Fall and then probably Winter, with Summer in last place. Though I can't figure out if I dislike +50 or -50 more? The only thing is that you are probably seeing more fitness articles at this time of year about organizing beach handball, underwater rugby or korfball games, while the fitness articles that I am seeing are more along the lines of encouraging us not to sit inside and watch Netflix for the next two months while it is -40 outside.

                        It was kind of a weird day for me, as I had plans to go for a run first thing this morning, but those plans got foiled. My wife went for her booster and I was planning on waiting for her in the car with the boys until she came out at which point I would run home (around 11 km). However, I asked her to check on her way out if there were any drop-in spots, and someone told her "There are always drop-in spots for immediate family members of health care professionals." So instead of leaving for the run, I spent 20 minutes in line for them to tell me that I am in fact not eligible. Oh well, I have an appointment booked for two days from now, just it is requires a bit of driving to get there. Before leaving for the shot, my wife asked if I wanted to go for breakfast after, as it would be unwise to go for a run after getting the booster. So I said sure, but I hadn't accounted for the fact that they might turn me away instead, so no run, and breakfast instead. It was about -8 this morning though and despite having all my cold weather kit back in one spot, it was still going to be -1 only at noontime. So instead my wife dropped me off a few hours later 10 km away from home. There is a 19 km trail that starts about 4 km away from where I live, but when I was researching it last week, I discovered that the first 4km have been taken over (maybe permanently) by construction for the commuter train line. I was planning on running this trail next year when the snow melts, so I figured that I would at least get to the trailhead this year. Problem was that the trailhead was a lot farther away because of that construction. So I ran down what was mostly a country road, until I got to the south gate of the airport. This goes to a road that is not on the secure side of the airport fence, but has been closed to traffic as it seems like they don't want people to use that road as a shortcut (though airport vehicles apparently use it). Despite that, they keep a pedestrian gate open for people to walk (or run) through, though I am not really sure why they would do that (for people to walk from their farm to the airport or vice versa?) Anyway this middle segment of the run was pleasant after having to share the road with fast cars on the first leg. I got back to a busy enough road with only shoulders (mostly unplowed) after the airport, but this was only about 2 km of the total route. My time for the 10.2 km was 1:03:30.

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                        In the evening I did Express Abs (level I, EC), Day 28 of Fit December and 100 pushups. Going with the new rotation, as I did abs today, I now have to do Kicks, Pullups and WIld Card before a light day. I have enough days left in Fit December now that I can just do Hall Passes for the remainder of the month.

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                          Oh, that's hand-release push-ups. Right-oh. Different names for exercises can be confusing.

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                            Nice pictures! And wow, 15 kg is awesome! It was wrapped perfectly!
                            Your shoes look like they're getting a well deserved retirement.

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                              NancyTree Thanks, I usually try to wrap one present like that per year. In the past I have done a teddy bear or a pair of high heeled shoes.

                              I was initially planning to take the boys to a museum today, but I had second thoughts as the cases are soaring here. So I thought that I would just take the boys to a playground. This was easier said than done, as most playgrounds are just in neighbourhoods without such easy parking, more difficult in this case as I have to dress the boys in their snowsuits after parking. Even so, when leaving the younger boy wandered to a random home and walked up to the front door while I was putting the older boy in. We did get to a playground though, and I did a bit of climbing, though most of my exercise was related to lifting the boys up to a platform that they couldn't climb to, so that they could access the highest slide.

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                              In the evening I did Hervor (level I, EC) and Sweeper (level I, EC). I also did 50 jumping jacks for Fit December and added up the pushups to 100. I did 22-26-24 on the to-failure pushups in the first workout. I also did 3-3-3 on the chinups, but despite not using the arm for pullups/chinups much in the past month, something still seems off. I will have to work back into those more slowly. This is the newest pullup bar workout, so keeping on top of those still.

                              Tonight means pullup bar and kicks from the rotation, though obviously with a pretty heavy pushup workout (though that doesn't affect the list). I also realized that I missed plyometric from the list, so I still have plyometric and wild card for this rotation.

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                                Today didn't really work out as planned. The online booking system for the boosters is not so organized here, and I have been seeing options like perpetual "More times coming soon" or simply clicking on seemingly available spots only to find out that they don't exist. We do have the option to look as far away as 500 km (or even farther really) so I eventually booked a spot in a city that is about 2.5 hours drive away. In addition to the shot, I was planning a run there, but it ended up that we were too close to appointment time that I couldn't fit it in, so we settled for a short walk in the same place. The booster went quickly, faster than the other two that I got. and then we headed for a provincial park so that we could make a day trip out of the experience, as opposed to just driving 5 hours for a booster shot. We did a walk through the woods there, most of the way with the boys being towed in their new sled. So the step count for the day was OK anyway, at over 10,000.

                                The shoulder seems to hurt a bit more than the previous two times, and so instead of following along with my rotation, I just took a lighter night today, with 50 jumping jacks for Fit December, 100 pushups and one workout, No Wrong Answers (level I, EC).

                                I got a decent amount of book store gift cards this year for Christmas, which is nice, although I now read most of my books on Libby (the library app) to the point that if someone buys me a real book that I just order the book through my library to read it where I like. This means that gift cards get spent on one of a limited type of book: cookbooks; travel books; or fitness books. Two days ago I bought an interesting one on partner workouts. It is a decent book with some good information and good suggestions, and got me to thinking, maybe I will add a 9th category to my rotation, that being partner workouts. My arm might be sore for another day, so maybe I will just start my rotation over on the 1st (not really an excuse to get out of burpees, but still ... )

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