solski

1. One arm push ups 1. 5 2. 4 3. 4 Total: 13 2. One arm supported chin up negatives 1. 8 2. 8 3. 4 (as slow as possible) Total: 20 3. One leg kettlebell deadlift (32kg) 1. 8 2. 8 3. 6 Total: 22 4. Gobblet squat (32kg) 1. 6 2. 6 3. 6 Total: 18 5. Toes to bar 1. 10 2. 6 3. 6 Total: 22

1. One arm pushups 1. 3 2. 3 3. 3 2. Assisted one arm chin ups negatives 1. 6 2. 6 3. 6 3. Kettlebel one leg deadlift (32kg): 1. 6 2. 6 3. 6 4. toes to bar 1. 8 2. 8 3. 8

1. One arm pushups 1. 3 2. 3 4. 3 Total: 9 2. Assisted one arm chin ups negatives 1. 2 (here I tried to do full motion) 2. 6 3. 6 Total: 12 (i don't count the first one) 3. One leg kettlebell deadlift (32KG) 1. 6 2. 6 3. 6 Total: 18 4. Gobblet squat (32kg) + calf raises 1. 5 + 10 2. 5 + 10 3. 5 + 10 Total: 15 + 30 5. toes to bar 1. 10 2. 8 3. 8

I don't know why, but I woke up with a sore arm (like a joint damage), so I'll try to go easy 1. Archer pushups: 1. 8 2. 8 3. 8 Total: 24 2. Regular chinups 1. 9 2. 6 3. 5 Total: 20 3. One leg kettlebell deadlift (32kg): 1. 8 2. 8 3. 8 Total: 24 4. Kettlebel goblet squat (16kg) 1. 8 2. 8 3. 8 Total: 24 5. Toes to bar 1. 8 2. 8 3. 8 Total: 24

I'm really struggling to keep my habits lately. I think I might injured my knee last time with the heavier ketllebell. We'll see how this one will go 1. One arm push ups: 1. 4 2. 4 3. 3 Total: 11 Comment: Not as bad as I expected. Not bad at all 2. Wide pull ups 1. 8 2. 8 3. 6 Total: 22 3. One leg kettlebell deadlift (32kg): 1. 4 2. 4 3. 4 Total: 12 Comment: Next time I'll try to do 5 per set 4. Kettlebell Goblet squat(16kg): 1. 4(32kg - after that I switched to 16kg because I can still feel pain on my right knee) 2. 8 3. 10 Total: 22 5. Toes to bar: 1. 8 2. 5 3. 6 Total: 19

1. Goblet squats w/ kettlebell (32kg) 1. 8 2. 8 3. 8 Total: 24 Comment: Finally something more demanding 2. One leg kettlebell deadlift 1. 6 2. 6 3. 4 Total: 16 Coment: Same as above 3. One arm pushups 1. 4 2. 4 3. 3 Total: 11 4. Narrow pull ups 1. 7 2. 5 3. 5 Total: 17 5. Toes to bar 1. 6 2. 8 3. 8

Start small and don't give up! Life can be rough, but that doesn't mean that you should put up with it. You can gradually build up your small routines to accomplish what you're after. This place is great to keep track of your progress and have some support in harder times Good luck!

Another month's summary

I felt like this month's been almost perfect 1. Fitness/health - Bodyweight workout three times a week - I still continue the habit of doing some pushups and pullups in the morning, although I think I'll have to give it up, because I'm planning on bulking soon. When it comes to consistent workouts - that sucked this month. I usually did two workouts a week. I've been experimenting on shifting my workout days, but I guess it didn't work, so I'll have to stick to the old pattern (it didn't work because I tried to fool myself into thinking that I would want to do a full workout on saturdays when I should rest after a whole week of working, learning, training, attending psychotherapy and just living everyday life. I haven't got any spare time on two weekends in a row already and I feel terrible. This weekend's gonna be third - I've updated my stats in signature - second visit in dietician's office was pretty succesfull - I've lost 3.5kg (almost 8 lbs), in wchich 0.5kg (1.1 lbs) was unofrtunately muscle, but I guess that's something you have to roll with when you're losing weight. Everything is going in the right direction so far. - My intermittent fasting schedule is going pretty ok, except for this week, when nothing is going ok basically - Leveling up on nerd fitness dietary guide every month or two (sweet spot is being on level 7 consistently) - For the last 4 weeks I've been going hard on ketogenic diet, but I've come to a point where I cannot stare at the keto foods anymore, so I'll introduce more carbs into my diet again, but I'll stick to intermittent fasting anyway for that keto advantages anyway - I'd like to create a habit of taking vitamin C + D and ashwaghanda regularly. I'll set up and alarm on my phone to remind myself about it at 9 P.M. every day. - I've totally neglected this one 2. Professional development: - Coding/learning for one hour every weekday - I've come up with a set routine which manages to schedule time for 45 minutes to 1.5 hour of coding practice and a full workout the same day. That's a big leg up for me, because it was very hard for me to find time for those two activities in one day. That gives me more peace of mind, because I know that I don't have to sacrifice my workouts for my coding session and vice versa. All I need to manage is the time that I go to sleep and when I wake up (I sleep for about 7 hours everyday, maybe I should try to sleep that one hour extra...). It basically works, but this week's a disaster. I'll write more about it later in this post. 3. Productivity/concentration: - I wrote about it pretty much in the point above. I've stopped treating my computer as an entertainment device. It's a tool to work and learn instead. I'll still play some video games occasionally on the weekends, but not as often and not as long as I used to. 4. Time management: I'm still using todoist to manage my daily tasks. Restricting amount of tasks per day didn't work, but I feel like I can do a lot more during the day when I wake up and accomplish the most important tasks for me the first thing in the morning. It gives me the sense of accomplishment everyday, and later I'm more driven to do the smaller tasks after work and not litter my mind with worries about my personal priorities when I'm at work. Well, I still have to work out after work 2-3 times a week, but I don't have any clever idea how to do 1.5 hours of coding and then a full workout from 5 AM to 8 AM and still manage to get myself ready to work without an unpleasant sence of hurry. 5. Finances: - I'm budgeting with YNAB, but I've come to conclusion, that I might be saving too much. I don't have any buffer to cover some unpredicted expenses and barely any money for entertainment (be it cinema, eating out with my girlfriend etc.). I've lowered the amount of money that I save every month to have more elasticity. And that feels good 6. Mental health: - I don't know why, but for the last week I've been feeling very crappy and unmotivated. The worst thing is that I can only guess why I feel like this. I've been on my friends birthday where I drank a little too much. I got back home on the next morning and slept untill 3PM, which for me is basically a day wasted. That's not relaxing for me. Add the amount of alcohol I drank and the tired organism and you get a temporary depression - I didn't go to work on monday, I just wasn't capable to function among other people. This state of sadness and unease is still following me. Another thing is that I got bit by a tick and I'm afraid of getting the Lyme disease. I already bought some blood test which I'm going to do soon, but none of them are 100% accurate unfortunately The mood swings I experience, lack of energy and motivation to do anything can be symptoms of this.

Congrats on you big whys Also - SWEET POTATO PASTA - HOW DO YOU MAKE THIS MIRACLOUS THING?!

My new kettlebell arrived, but I feel so low mentally and emotionally, that I can't push myself to do a workout. It's really weird, because all was ok for last couple of weeks. I felt motivated and energized. Now I wan't to do nothing. I didn't go to work yesterday, because I just wanted to lay in my bed all day. I'll try to figure it out on my therapy session. I'm considering no workouts for at least this week to put myself together again and not to associate workouts with something I have to push myself to do. I have no energy to do my morning routine (pushups and pullups). Nothing specific has happened to trigger this state in me. I have no idea what's going on, but I feel like crap. I hope I'll manage to deconstruct this and learn to cope with it.

1. One arm pushups 1. 6 2. 5 3. 4 Total: 15 2. Wide pullups behind the head 1. 6 2. 5 3. 4 Total: 15 3. Ketlebell one legged deadlift 1. 12 2. 12 3. 12 Total: 36 Comment: I ordered a new, heavier kettlebell, so I hope next workout will ruin me 4. Goblet squats 1. 12 2. 12 3. 12 Total: 36 5. L-sit while chin-up (I'll explain :D) 1. 10 sec 2. 8 reps 3. 5 reps Total: Well.. 13 reps and 10 seconds You figure it out Comment: Basically - I wanted to hold the final phase of positive chin-up movement with my hands very close together and my legs in 90 degrees from my torso (L-sit-ish), but first set showed me, that this is to early for that, so I did some reps of raising my legs straight to 90 degrees in that position instead.

Having a harder time today. I just watched some calisthenics youtubers and realized that they're somewhat my age and are crazy ripped. They're experts at what they do. I started to regret the time I've wasted NOT thinking about taking care of myself and that getting to their level will take me a lot of time (most propably like 4-5 years of consistent hard work). That kinda sucks, because I'll never be a good looking, ripped 25 year old (I'm already 26, so yeah good luck with that :P). I just regret that I didn't take enough care of myself when I was 18-19 years old and I went the path of alcohol and addictions instead. That's unmotivating, but I'm not gonna make the same mistake of giving up again.

1. One arm pushups 1. 5 2. 4 3. 4 Total: 13 Comment: Well..that went better than expected, considering a total of 70 pushups in 3 sets in the morning 2. Wide pull ups 1. 8 2. 8 3. 4 Total: 20 Comment: Also did about 20 of those in the morning 3. One leg kettlebell deadlift 1. 12 2. 12 3. 12 4. Goblet squats 1. 12 2. 12 3. 12 5. Knees to chest 1. 12 2. 10 3. 10

Your post about body-soul relationship reminded me of Alexander Lowen. He created a whole psychotherapy method based on finding relationships between state of your body and your psyche. You can check his works out. Let me know what you think about it if you decide to check that out About creating your own program - I think it's a good idea to borrow from someone else (like you do now with Strong by Bret) and then experiment from there. Of course it will be a long journey, but hell - the experience and knowledge you're gonna get out of it is priceless Besides - it'll motivate you to seek knowledge even more.