h3r0

Training Halos 90/90 8 Rounds: 2 x Double KB Press 16 kg 2 x Double KB Squat 16 kg Decent workout. My form started to break down on cleaning the bells up towards the end. Work Work is sending me out of state next week. I don't know if the hotel gym will be open or not. Last time they said a week and it turned into a month. We'll see. Going to mess up the program progression. Ugh

Training 8x4 KB Swings 24 kg Sphinx Pose Child pose Groggy and out of it this morning. Back is a little stiff. Calories I ate like crazy Monday but I only hit around 2,000 kcal well short of my goal and yesterday was a off and weird day and I only got 1,600 kcal. Need to step that up. The good thing is that I was way over 100g of protein both days. Sleep Ugh, so bad insomnia hit me Monday night. It wasn't anxiety, it was that weird thing that sometimes happens to me where I am tired and fall asleep for 20m and then wake up and can't go back to sleep. Ended up only getting 3 hours and I was a complete zombie all day and it was a really busy day at work which was fun. Last night I popped a melatonin and passed out. I really could have slept longer this morning and now I am all groggy and hung over feeling. Reading around online a couple of articles suggested keeping a sleep journal to look for patterns. I've never thought about it but I am going to give it a try. Throw in a workout log with it. Anxiety Hasn't been a problem the last two days. Stress was high yesterday but I was so exhausted that I didn't feel it. I have kept my news fast so far and it is weird. It has freed up a lot of time. I knew that I did it a lot but I honestly didn't realize how much I was doom scrolling multiple sites multiple times a day over and over. Not sure what to do with myself now. Apparently that was what I was doing whenever I had 5-10 minutes free.

Training 90/90 Halos 4 Rounds of 1/2 Ladders Double KB Press 16kg Double KB Front Squat 16kg Sphinx Pose Child pose Pigeon pose Good workout, been awhile since I have done squats. I downloaded a food tracker and about to cook some eggs and wash it down with a chicken leg I grilled last night. I have removed Twitter from my phone and as is my habit when I woke up I found it missing and remembered that I am news fasting. I typically scroll through 3-4 sites first thing in the morning. Suddenly going to have a lot of free time.

Let the bulking begin! So I'm back on my bull$&#* I've tried numerous times to add a significant amount of muscle to my frame and I have never been able to. Don't get me wrong, I am much more muscular than I was 2-3 years ago when I first started working out but if someone saw me on the street they would think: trim, takes care of himself, possibly athletic, but muscular is not one of the ways that I would be described. Going to give it another shot. I found a 12 week muscle building kettlebell workout program online that seems like something that I would enjoy. The only thing I don't like is that it's just three days a week. I like working out more frequently but perhaps that is part of my problem. As someone having a ectomoroh frame I probably should be doing less rather than more so I will follow the program as written. Eat like you mean it! Other than too much work and too little recovery I know that I usually fail in the kitchen. I see the bulking / muscle diets and I really just don't know how anyone can eat that much food but I'm going to try. Calories = 15 X bodyweight 30/40/30 macro split Looks like I am going to be eating a lot of chicken and multiple small meals a day. I will decide on a tracker later. My anxiety has been high lately. I go through cycles where it is low level and other times when honestly it feels out of control. Regardless of what phase it is currently in I know that it will eventually swing to the other side. Right now I am in a high phase where I feel anxious for no discernable reason whatsoever and I usually throw in some completely irrational fears and worries that I consciously know are not real but that my anxiety still loves to dwell on. I need some tools and strategies to help me when I am in these phases instead of silently suffering through them, pretending it's not happening, and waiting for the phase to pass as I usually do. Anxiety triggers for me are doom scrolling news and political sites. Lack of sleep which is a bad one since it makes me more prone to anxiety and then the anxiety causes insomnia which is a feedback loop. And too much isolation inside. Anxiety busters for me is consistent sleep, deeply feeling music, reading, certain kinds of video games surprisingly, and nature time / walks outside. So action plan is a news and Twitter fast. None during this challenge and see the difference. Daily outside time or music. Instead of doom scrolling spend that time catching up my book backlog. I have 3-4 downloaded I have been meaning to get to.

I haven't checked in for a bit. I had one of my insomnia episodes earlier this week and have been trying to catch up on some sleep ever since. It has been mixed results with one decent night of sleep followed by a four hour night. Not sure why I can't get back to my sleep schedule yet but resetting with a early morning workout tomorrow. Happy labor day weekend everyone!

I don't know anything about CFS so I probably shouldn't say anything but if it is associated with the nervous system rather than musculoskeletal system then it makes sense that strength and power workouts would help and bodybuilder workouts of high volume would just fry the already impacted nervous system. That would also mean max weight lifts should be infrequent but I think that really applies to everyone. Most power lifting programs build up over weeks before it peaks to a max lift PR. Same with a strength program like 5/3/1, it is only once a month followed by a Deload Week. It makes sense to me that low volume / high frequency strength and power programs with scheduled Deloads might work well for you. But again this is all speculation on my part. Loving the squat workout. I hope you can find the lifting style that what works best for you.

Training Shin Box with hip extensions AMAP sets of 4 in 20 minutes 11x4 KB Swings 24 kg Sphinx Pose 4 minutes Child pose Pigeon pose Nice little workout.

Training 6 singles Pullups 10 Getups 16 kg Sphinx Pose Child pose Pigeon pose Figure 4 Nice workout. I know that the challenge isn't over just yet but I have gotten what I wanted these past six weeks. My low back no longer hurts, occasionally still getting some stiffness, but not hurting just walking around anymore. I have rebuilt some strength and have gained a surprising amount of muscle on my upper back from just doing a handful of Pullups several times a week. I am continuing with the kettlebells and the big 3 exercises that I have been doing but splitting Getups and Swings to separate days and adding a squat and Press day once or twice a week. So really more of the same with a bit more variety. Plan to keep this setup through the next challenge as well.

Covid update My son hasn't had any fever in several days and seems to be feeling much better. Still has a nasty cough but otherwise seems to be recovered and his quarantine ends after this weekend. Thankfully it seems like it was a mild case. No one else in the house ever developed any symptoms and we tested negative. Might be premature but it has been a full week since he started showing symptoms so I think we are in the clear. Vaccines work everyone.

Training 6 singles Pullups 8 Getups 16 kg 3x10 KB Swings 24 kg Sphinx Pose Child pose Pigeon pose A much better session but I took a lot of time between sets.

Training 4 singles Pullups 4 Getups 16 kg 2x10 KB Swings 24 kg Just got in some movement this morning. I am really dragging

Try Scapula holds and Pulls. I had the same problem and they really helped me with Pullups and the starting position. Dead Hang from the pullup bar and pull your shoulder blades down and back lifting your body up about a inch and hold it nice and tight. Start with static holds until you can hold for 30s. Once you can do that start doing sets of dead hang to pulled and locked position. I saw these on a pullup progression video and sounded weird but really worked.

It has a deadlift station! How awesome

Training Shin Box with hip extensions 4x4 Pushups 3x10 KB Swings 24kg 1x10 KB Swings 16kg Sphinx Pose 2 min The heavier bell was definitely harder to swing and then almost fell over from how light it was when I switched to the 16kg to try and get some volume sets. Low back is tight but no pain right now. We will watch it, was wondering if the heavier bell would anger it. Covid No change for our little patient. Developed a cough and still running a fever but doesn't seem as high but hard to tell since we have him loaded up on motrin. Thanks everyone for the well wishes!

After the first full week of school my son now has covid. So far he only has congestion and fever. I'm hoping that is all that develops. He is 9 and the rest of the household is vaccinated and so far not showing any symptoms. Again I'm hoping none develop.

My kettlebell got a new friend!

Training 5 singles Pullups 10 Getups 16 kg 1 Chinup Feeling weak this morning. Going to bump up my calories for the next two days and try to get to bed early tonight.

So for my birthday I splurged and ordered myself a not cheap 24 KG kettlebell. I ordered it on the 14th and I check it every day but it still says waiting for fulfillment. Ughhhh Says that it can take 10-14 days to ship. Ugghhhh I get everything is backed up now but I wanna wanna wanna!

DOING A HAPPY DANCE FOR YOU! Whoa, that sounds like a great gym. Also sounds ideal, can choose non peak hours which is not ideal schedule wise but can workout in peace without a crowd. "Don't worry about the weight, it will come back. You are way better off than a beginner. You know what you are doing and have way better form. Rock it sister. May the deadlift be with you. " - h3r0 I told you your time was coming soon lol Again, I am very excited for you!

Tonic Day 2 singles Pullups 2 singles Chinups 2 Getups 16 kg 2x10 Single Hand KB Deadlift 16 kg 1x10 Goblet Squats 16 kg Sphinx Pose Pigeon pose Today was supposed to be a planned off day but my daughter wanted to work out. So did a easy Tonic day.

No worries. I didn't take it as a accusation. Most people I encounter have no idea how diabetes works and stare at me blankly if I politely decline a food item at a gathering "even if it is fat free". This includes family members. So I typically over explain the disease to everyone out of habit.

Sorry to hear about the emergency. I hope everyone is doing well.

I am very responsible (at least try to be) but I still get hypos. Unfortunately it comes with the territory. A bit more exercise than you intended, miscalculated carb load of a meal, or accidentally overlapping a previous correction. All you can do is catch it early and keep incidents to a minimum. I'm not sold on the theory that you can hit ketosis in 16 hours with IF. Maybe it does but your liver holds a lot of glucose and previous experience with Atkins back in the 90s showed it took 2-3 days. I don't know. My blood sugar has been stable in the mornings, with no lows which is something I would have to watch for, but I haven't really seen any big advantages other than calorie restriction from missing a meal. That being said I almost always eat a low or no carb small breakfast and have for years so maybe I was already getting the benefits without realizing it. I sure hope so. Historically the Spanish Flu pandemic lasted 3 years so by that measure we are halfway through. But the Black Death was 7 years and kept popping back up over the next 500 years periodically. Not sure what model we are following but I would expect our modern medical advances to squeeze that into a smaller window but we seem hell bent on dragging it out further as well as the speed we are seeing variants develop.

How's the challenge going?

This is a fantastic strategy and one I have found that I have to follow too. Maybe it's because I am over 40, or my diabetes, or maybe because I am a big ball of stress and anxiety who never sleeps but my recovery sucks. I have found any as written workout plan has to be cut in half or else I burn out in a week or two. Your plan of couplets, four times a week sounds absolutely perfect. Happy lifting and all hail to the barbell!