aramis

First thing - if you just starting with strength training, don't go 6 days a week. Start with half of that to let your muscles regenerate on "off" days (that's where strength is built). And I know they aren't really off for you since you bike and walk daily (which is good "rest" day activity). table rows - it's just table pull-up variation (palms facing away from you, legs under the table), as opposed to table chin-ups, where you have your head under the table and palms facing toward you. (yeah, sounds strange, but it's simple when you see it) Video on that reverse hypers - here Both trainings have exercises for all major muscle groups (legs, push, pull, core). IF you rally really REALLY want to exercise daily, I'd recommend to do focused trainings - one day legs and pull, next day core and push; and alternate them. But this may exhaust you in no time. Besides, most these exercises are compound moves, so they activate many muscles, not only those in their "main area". For example - plank is core exercise, but uses legs and shoulders for support. I started with Beginner Bodyweight Workout done every other day and it served me well. You already own dumbbells and bench, so no milk jug and chairs needed Oh, and don't throw push-ups out the window. Upping your strength with chest press is okay, but it's isolated move, it only activates your chest and arm. Push-up activates your core as well, so you do more "exercising" in same time. If regular push-ups are too hard, start with knee version or even inclined (on a table, windowsill or even against the wall). And then do your chest press to wear yourself even more. TL;DR (most important thing) workout every other day (or less), muscles need time to regenerate Cheers

Nice walking, and congrats on courage to sign up on that race I plan my first run next year, but I never thought on actually walking the race. Maybe this would work for me. Thanks for inspiration. Are you using any stabilizers for your knee? Those things can help a lot. My boss had both menisci removed from one knee and still he rollerblades with no problem.

Look at the bright side - you now have way safer bike. Injury prevention at it's finest About mood - couple days ago my car died. I had to drop my airsoft training to see if I can repair it. It turned out I couldn't. I had a sulk as well, because - a) I coudn't, b) I lost my training. Then I went on a run. And suddenly, my head just switched from "grumpy" to "mr.fixit", I planned how to deal with the situation etc. Maybe all you need is to let some fresh air into your head.

Yeah, kids tend to be this way. But don't worry, if she won't pursue acrobatic career, she'll be as immobile as you or me when she gets this old

June 20th: sleep - went to bed around 10pm. Asleep soon after. workout (running) - done veggie in every meal - done protein - lunch 79g, dinner - 33g, supper 68g - 180g total.

June 20th Nutrition: Breakfast - none Lunch - quark, bacon and mozarella omelette, fresh cucumber - 785kcal, 76g protein Dinner - pork shoulder in gravy, fresh tomatoes - 344kcal, 33g protein shake - protein powder on water - 120kcal, 23g protein Supper - smoked cod and cheese lettuce wraps, cottage cheese blueberry ice cream prototype - 507kcal, 45g protein Drinks - black coffee, water. Morning coffee with 100ml whole milk - 60kcal, 3g protein Total 1816kcal, 180g protein. Another ice cream prototype. Blending AFTER freezing does the work, as texture is way smoother. Next time - Greek yogurt, banana and blueberries (or strawberries). Workout (running): 5km, 40 min. Walk 5 min as warmup, then alternating jog 1.5min and walk 2 min. This was first "run" in new shoes, and I already can tell - difference between walking and running shoes is HUGE. Cushioning under the heel is so good...

Good to see you. I started to worry about sudden lack of activity from you. If you feel pain, that means you are still alive - my dad keeps telling this Good to hear you are back on track. Keep it up Tigress P.S. Say Hi! to your mom

Tracking water shows some unexpected results - 4 liters straight yesterday. In which half is coffee. But anyway, I didn't expect me to drink this much. Yay for me As of recipes - it turns out in most recipes out there that I need froze ingredients first, THEN blend them. So I blended again my botched frozen cottage cheese mixture and it ended quite tasty. No ice cream texture, rather similar to frozen shake, but it's a step in right direction. Another common thing in homemade ice cream recipes is banana. I think it's for smoothness, so in my next try (frozen yogurt based) I'll add this too.

I didn't even connected this joke to parasites I mentioned earlier. Sometimes I'm as sharp as a stump... Sorry you had to explain a joke to me. The one to apologize is me. It's just a wall calendar printed in grayscale to make it more dull, so color ticks stand out more And yes, it hangs over my desk at home, so I can see it while sitting in front of PC. And double yes - it's for this "kick-in-the-butt" motivation when I don't feel like exercising. Plus, I feel proud as hell seeing it fills nicely

^^^ He's right, sounds like flue got you. Hot chicken broth, maybe some painkillers (paracetamol and ibuprofen is anti-inflammatory as well as a painkiller) and rest. And try to sleep more if you can. Hope you'll get well

Hmm, funny you mentioned that, because I tend to have a low blood sugar level from time to time. Nothing stable, so it doesn't show in my blood tests, but it happened a couple of times I felt really bad and my mom (recently diagnosed diabetic) or other (also diabetic) friend checked my sugar - it was way below the norm. In those cases fast snack of bread or chocolate put me on my feet in no time. But since then I can recognize symptoms of low sugar and to fight that, I always carry some sweet whole grain biscuit or something similar with me. My recipe for ice cream failed. Maybe if I had ice cream machine... But it needs to be simple. Frozen blended cottage cheese tastes like raw flour (frozen fat from it I suppose). I'll check the yogurt version today.

Sorry about a bike, congrats on strength (after all, brake cable is steel wire). Aren't you able to fix it yourself? Changing a brake cable shouldn't be too hard, and synchronizing shifter is sometimes tricky, but nowadays there's tutorial video for anything. This way you could save some money and get some satisfaction from fixing your bike. Unless you are one of those people who can't tell Phillips screwdriver from pipe wrench... Then just suck it up and be more gentle next time Don't kick yourself too hard for this, maybe it was for good - by breaking your bike you avoided being captured by aliens that day. Cheers

June 19th: sleep - went to bed around 10pm. Wife let me fall asleep bit after 11. Will not complain. workout (strength) - done veggie in every meal - done protein - lunch 101g, dinner - 51g, supper 25g - 177g total. I gave myself accountability reward for not skipping workouts since march - got myself proper running shoes (until now I was using my bushcraft boots).

As I can't see your expression nor hear your voice I may not catch a joke. Because it was a joke, right? ...RIGHT?! Shrug Anyway... report for June 19th: Nutrition: Breakfast - none Lunch - chicken stew, grilled veggies (cauliflower, broccoli, carrot frozen mix) - 696kcal, 98g protein Dinner - fried potatoes, stewed pork shoulder in gravy, tomato and cucumber salad - 957kcal, 51g protein Supper - smoked cod in lettuce - 111kcal, 25g protein Drinks - black coffee, water. Morning coffee with 100ml whole milk - 60kcal, 3g protein Total 1824kcal, 177g protein. I needed to skip my after workout protein shake, just to eat anything for supper. Didn't realize gravy is so caloric... sigh. Workout (strength): warmup - 5min elliptical 9 | 8 | 9 body rows from little above ground 3x circuit (20 squats with exercise band, 13 push-ups) - on first set of push-ups I just went full-on and did 20 reps! T W E N T Y ! ! ! And 15 on last. streching - bit of dynamic strech, bit of yoga poses Yeah, I just felt like - it's too easy, let's see what Im capable of. Needed longer rests between circuits tho to catch my breath and wasn't able to push my last number (17reps) on last set, but I'm happy as a clam anyway Oh, and since I haven't skip any workout since first one back in March, I decided to give myself a gift. I bought myself new running shoes

I don't know how you do it. Every time I eat carbs, I'm satiated for half an hour, then I start to feel hunger again. Or maybe not a real hunger, but this feeling of crave. Pasta gives me this feeling even faster - I finish my meal, look around and think "NOW I would like to eat something...". Grain based things (dumplings, bread) satiate for longer, but still comes this feeling. Only starchy food (potatoes and such) are okay with satiating for longer. Water tracking: coffee - 1.4 liter, water - 1.9 liter. 3.3 liter total. I'm surprised it's so much, I thought I drink less. Recipes: I used cottage cheese as a base for my ice cream. After blending it tasted quite well, I will check and report it after freezing. Next try - Greek yogurt.

Considering all pros and cons I can think of, I decided and bought inexpensive trail shoes. I also checked Salomon's Speedcross 4 shoes and fell in love instantly I already put another jar on my shelf. If I put in 3€ weekly, I will afford them in less than a year absolutely effortlessly. After all, I plan to run my first real OCR next year... and I will use this time to really learn to run. Thanks everybody for advice. Cheers

I love this unit

It's easy to skip breakfast when your stomach can't handle any food before 10 o'clock. Only coffee with dash of milk, and then BIG lunch at noon For some time my doc suspected I had some parasites, but luckily it turned out I'm clean. Maybe my stomach just needs more sleep than the rest of me?

Okay, I'll go easy on this one, as Mon and Tue already went out of the window... I already track my food intake - I count calories and proteins (the latter as part of challenge as well). For this week I will track my water intake, since I've never did that. It will probably turn out I don't drink enough For my NEW recipe, I'll do some research and try to make low calorie ice cream, easy enough to make it in hotel room (I'll be going for two week vacation in late July). Share how you feel about tracking your food. - I got used to it. For me it's mandatory, since if I try to intuitively control my food, I catch myself on not eating enough (because I think I'm overeating already). What is your strategy for keeping your food diary? - Pen and paper or post-it app to take immediate notes after eating. If I don't note food right away, I tend to forget about things. Then I spend 30min in the evening and count all my food by ingredients. Meal prep helps to simplify the process as well. Oh, and archiving daily numbers here on my Battle Log. I try to cut down my phone time, so I shun using food apps. They also tend to lack easy way to add custom dishes. Is there anything you’ve learned about your nutrition or your eating habits from keeping a food diary? - Yeah, as said in first answer - I need to track my food to not under-eat. And on top of that, I'm trying to build a bit of muscle while on maintenance mode so I need to prioritize proteins. Tracking helps me plan my supper to balance my daily kcal/proteins. share with the group your exciting new recipes - for now I only blended low fat quark with frozen blueberries. Tastes good, but not smooth enough to imitate ice cream. I'll try Greek yogurt as base on my next try.

June 18th: sleep - went to sleep around 1am. Was busy spotting planes on nearby airport and spending quality time with my wife. workout (running) - done veggie in every meal - done protein - lunch 101g, dinner - 17g, supper 62g - 180g total. On point again. I introduced running program "None to Run" as a progress from my interval jog/walking. Looks promising.

June 18th Nutrition: Breakfast - none Lunch - chicken stew, grilled veggies (cauliflower, broccoli, carrot frozen mix) - 696kcal, 98g protein Dinner - potatoes, fried fish, stewed cabbage, tomato - 331kcal, 17g protein shake - protein powder on water - 120kcal, 23g protein Supper - quark blended with frozen blueberries and dash of 30%fat cream, handful of almonds - 597kcal, 39g protein Drinks - black coffee, water. Morning coffee with 100ml whole milk - 60kcal, 3g protein Total 1804kcal, 180g protein. Quark with frozen fruit taste almost like ice cream. Almost. I added cream because a) it's low fat quark and it's sort of dry, b) to add some smoothness. Next time I'll buy some Greek yogurt and try it as a base. Workout (running): Something about 4 - 4,5km (forgot to switch gps on), 35 min. I introduced running program "None to Run" as a progress from my interval jog/walking. Since I already did some 1 min jog / 2 min walk, I decided to move right to week 4 - 1,5 min run with 2 min walk, repeat for 25 min. I'm tired, but I definitely enjoyed it

June 17th sleep - internet till 10pm, then bed workout (strength) - done veggie in every meal - done protein - lunch 101g, dinner - 25g, supper 54g - 180g total. On point

June 17th Nutrition: Breakfast - none Lunch - chicken stew, grilled veggies (cauliflower, broccoli, carrot frozen mix) - 696kcal, 98g protein Dinner - fried potatoes, fried eggs, stewed cabbage - 514kcal, 25g protein shake - protein powder on water - 120kcal, 23g protein Supper - quark blended with blueberries, handful of almonds - 429kcal, 31g protein Drinks - black coffee, water. Morning coffee with 100ml whole milk - 60kcal, 3g protein Total 1819kcal, 180g protein. Chicken stew is exaggeration - It's just chicken breast (2kg) fried in a large pot on tiny bit of olive oil (25ml), seasoned with salt, powdered garlic and Italian herb mix. When done, excess juice was tickened with a bit of flour (50g) to nappe consistency. Super easy, delicious, and a protein bomb for work lunch Nice new way to eat lots of chicken. And what's best - it's not so dry as grilled/fried strips. Workout (strength): warmup - 5min elliptical 3x7 assisted pull-ups 1x10 negative pull-ups 3x circuit (20 squats with exercise band, 13 push-ups) - on last set of push-ups - 17 reps streching - bit of dynamic strech, bit of yoga poses Doesn't feel like breaking any of my PRs. I feel a bit exhausted after all day of worrying about my car repair. As I eliminated causes like fuel pump and injectors or ignition, the next possibility was valvetrain. Funny thing - two weeks ago I picked my car from mechanic after general cylinder head regeneration (big $$ repair). Doing this, he put back old valvetrain parts. This alone earned him crucifixion in my eyes. I suspect there was something botched (be it valvetrain synchronization or timing belt tension too low allowing the belt to hop over the camwheels), and it just surfaced. Anyway, I towed my car to him in the morning and he told me he will examine the cause and call me. I took my wife's car, so I was able to get to work (late, but still). Of course mechanic didn't call me all day. On my way home he called and told me the car is fixed, no charge, and the cause was some torn engine sensor cable (which is a lie, because it would summon the dreadful "check engine" light, which it didn't). I suspect he just found a thing he did wrong and corrected it. Anyway, I'm on a new mission - to find better mechanic Edit: Wait, I broke my PR in reps of pulls and negs. Edit 2: Am I oversharing? Why am I bore you with those stories?

Do you use squat rack only for rings? If so, maybe you can train with them at home. Buy simple pull-up bar and fix your rings to it. I use one like in the link at home for (duh) pulls, but also for body rows using belts with handles (works similar to rings), and even to hang a hammock chair. Of course, it's not so universal as squat rack, but for sure nobody will take it from you. Depending on your height and weight you might consider different types. For me, this one I have is too low (I'm 193cm / 6'4''), so it's mounted at the top of doorframe, and still I need to make pull-ups with bent knees. For someone shorter it would be okay tho. Cheers

Tough decision, but safety first. Maybe you could at least go for a walk, get some fresh air?