[Yuen] Rising out of maintenance

[Yuen]

I've been maintaining my fitness levels over the past year or two by training a very minimal amount (~5 minutes a day). But recent circumstances (birth of a second child, multiple unexpected long hospitalisations for my wife) have caused me to fail to maintain even that. I tried to correct this by starting a 4WC during the peak of the busyness, but this failed miserably. If I was sometimes having trouble sparing 5 minutes a day to exercise, how would adding 5-10 mins of forum visiting a day help?

 

My wife and baby boy have been readmitted to hospital, but despite this things are starting to stabilise a bit now. Now I am finding that I have enough time to not only do maintenance exercise, but even to progress and regain lost strength.

 

My plan for this challenge is simple.

(1) Do at least 10 minutes of exercise a day

(2) Track all PRs (not life time PRs but just PRs for this challenge). I like tracking PRs

 

My current sets:

PULL

5 muscle ups followed by 5 C2B pull ups

12 L sit chin ups followed by 4 regular chin ups

Weighted chin ups +25kg x 9 reps (I'll probably use this as my main pull progress monitor)

 

PUSH

30 push ups (10 fast, 10 full ROM, 10 pseudo planche)

5 elevated HSPUs

Bench Press 70kg x 15 reps (I'll probably use this as my main push progress monitor)

OHP 60kg x 5 reps

 

LEGS

Sumo Deadlift 70kg x 7 reps followed by 20 BW squats/scapular retractions

(I have trouble getting motivated with leg exercises)

[WhiteGhost]

Looks like we finally have an active assassin who can do muscle ups

 

Following for all of the awesomeness!

 

Also, hope the wife and son recover soon.

[Elastigirl]

1 hour ago, WhiteGhost said:

Looks like we finally have an active assassin who can do muscle ups

 

Following for all of the awesomeness!

 

Also, hope the wife and son recover soon.

Oh yeah, Yuen is a beast. Search the archives and see some of his videos.

[Elastigirl]

Glad you are here. Sorry to your wife and son are having health issues. Good challenge. I like the plan of PR's for challenges.

[raptron]

Ooof, sorry to hear about all of the health issues. Glad to see you back around these parts! 

[WhiteGhost]

11 hours ago, Elastigirl said:

Oh yeah, Yuen is a beast. Search the archives and see some of his videos.

Holy smokes, I went back and watched some old videos and they were amazing.  Mad skillz!

[Yuen]

19 hours ago, WhiteGhost said:

Looks like we finally have an active assassin who can do muscle ups

 

Following for all of the awesomeness!

 

Also, hope the wife and son recover soon.

 

Hi WhiteGhost! It's nice to meet you. I just checked out your thread. I really hope you get a MU this challenge!

 

18 hours ago, Elastigirl said:

Glad you are here. Sorry to your wife and son are having health issues. Good challenge. I like the plan of PR's for challenges.

 

15 hours ago, raptron said:

Ooof, sorry to hear about all of the health issues. Glad to see you back around these parts! 

 

Thanks EG and Raptron, it's great to see some familiar faces still happily assassin-ing away. The wife is getting better, which is the most important thing

 

Edit: Oops... I just went snooping around your recent content EG... and you're a ranger now! It's lucky that rangers are cool too  

 

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Motivation is very high at the moment (it always is at the start of a challenge! :))

 

Challenge PRs

Bench 72.5kg x 15 reps

14 L sit chin ups followed by 4 regular chin ups

[WhiteGhost]

13 hours ago, Yuen said:

I just checked out your thread. I really hope you get a MU this challenge!

Thanks, I am cautiously optimistic  

 

I also found the Ido Portal from some of your old videos, some very impressive and thought provoking stuff there.

[Elastigirl]

14 hours ago, Yuen said:

 

Hi WhiteGhost! It's nice to meet you. I just checked out your thread. I really hope you get a MU this challenge!

 

 

 

Thanks EG and Raptron, it's great to see some familiar faces still happily assassin-ing away. The wife is getting better, which is the most important thing

 

Edit: Oops... I just went snooping around your recent content EG... and you're a ranger now! It's lucky that rangers are cool too  

 

----

 

Motivation is very high at the moment (it always is at the start of a challenge! :))

 

Challenge PRs

Bench 72.5kg x 15 reps

14 L sit chin ups followed by 4 regular chin ups

Yeah, I  switched over to the Rangers, but I still like to find out what the assassins are up to.

[Yuen]

Low on free time today, but still managed to squeeze 10 mins of exercise in.

 

Challenge PRs

Bench 75kg x 15 reps

16 L sit chin ups followed by 4 regular chin ups

[Yuen]

Had a rest day yesterday, so I only did 3 sets and took it easy on each.

 

Technically a PR because I increased weight:

Bench 77.5kg x 8 reps

 

----

 

Back to more normal activity today.

 

Challenge PRs

Weighted chin ups +25kg x 10 reps

Bench 77.5kg x 14 reps

[Yuen]

Raptron's thread convinced me I should stop slacking on leg progression.

 

Challenge PRs

Sumo Deadlift 80kg x 5 reps followed by 20 BW squats/scapular retractions

6 muscle ups followed by 5 C2B pull ups

[Yuen]

My throat feels like a viral URTI is coming on. Hopefully it won't be too bad. Since kids, and especially since day care, I've been sick waaay too often for my liking.

 

Challenge PRs

6 elevated HSPUs

Sumo Deadlift 80kg x 6 reps followed by 20 BW squats/scapular retractions

 

 

[Yuen]

Long day at work causing some forced intermittent fasting. Collapsed at home after putting my 3yo to bed. Still managed to do:

 

Challenge PRs

7 elevated HSPUs

[Yuen]

Whew... I appear to have gotten away with not getting (too) sick. I'm definitely on the mend now.

 
Challenge PRs
Weighted chin ups +25kg x 11 reps

Sumo Deadlift 80kg x 7 reps followed by 20 BW squats/scapular retractions

[WhiteGhost]

Glad to hear you are on the mend. Being sick sucks

[Yuen]

If everything goes well, the wife and baby will be home this weekend for weekend leave! (Then back to hospital for another week  )

 

Challenge PRs

18 L sit chin ups followed by 4 regular chin ups

8 elevated HSPUs

[WhiteGhost]

Hope everything goes well!

[raptron]

Fingers crossed! How does it feel getting back into your workout routine? 

[Chimichanga]

All the happy thoughts to you and the fam this weekend.

[SymphonicDan]

Good to see you back challenging!  Less good to hear about the family difficulties but hopefully things get better there.

 

I had a good attempt at training for (bar) muscle-ups in May, with some improvement but no success, so it's always inspiring to see the training of people like you who have reached that level!

[Yuen]

On 9/21/2017 at 7:54 PM, WhiteGhost said:

Hope everything goes well!

 

On 9/22/2017 at 2:50 AM, Chimichanga said:

All the happy thoughts to you and the fam this weekend.

 

On 9/22/2017 at 0:24 AM, raptron said:

Fingers crossed!

 

Thanks everyone! I had a really nice family weekend. I took the wife out to our favourite local fancy french bistro (babysitter for the 3 month old) which she really enjoyed. Bought the 3 year old a ride on electric tractor (it was a really cheap special at ALDI) which she is absolutely loving. And of course just enjoying spending time together at home and with each other

 

 

 

On 9/22/2017 at 0:24 AM, raptron said:

How does it feel getting back into your workout routine? 

 

I think I need to figure out a good long term goal. I'm actually feeling quite ambivalent about increasing my workout load

 

 

 

On 9/22/2017 at 6:53 AM, SymphonicDan said:

Good to see you back challenging!  Less good to hear about the family difficulties but hopefully things get better there.

 

I had a good attempt at training for (bar) muscle-ups in May, with some improvement but no success, so it's always inspiring to see the training of people like you who have reached that level!

 

Hey Dan! I just read up on your last challenge, and how you are living the nomad life at the moment. I'm way too boring a person to ever do something like that... but I can live vicariously through your adventures

 

I hope you get your muscle up during your next concerted training phase! (Don't lose too much conditioning during your nomad phase!)

 

Challenge PRs

20 L sit chin ups

9 elevated HSPUs

Sumo Deadlift 80kg x 8 reps followed by 20 BW squats/scapular retractions

 

Plateaus (ie I actually failed attempting to do another rep)

Weighted chin ups +25kg x 11 reps (but oh so close to 12 reps!...)

Bench 77.5kg x 14 reps

[Yuen]

A long day at work, but squeezed some exercise in.

 

Challenge PRs

7 muscle ups followed by 5 C2B pull ups

[WhiteGhost]

How long did it take you after you were able to muscleup that you were able to rely on maintenance to keep it?

[Yuen]

On 9/25/2017 at 10:13 PM, WhiteGhost said:

How long did it take you after you were able to muscleup that you were able to rely on maintenance to keep it?

 

Pretty much immediately.

 

When I was in my early 20s a lot of rock climbing made muscle ups (even non kipping) very easy. 

 

Getting back into shape a decade and a bit later, I was able to do 10 good form explosive pull ups before I watched some youtube videos which made me decide to try a muscle up. So I already had the strength base to do a kipping muscle up, I just lacked the understanding of the timing/technique (I never learned the technique was I was young, as it was not required as my power to weight ratio was higher).

 

I failed for about a week, then I found a youtube video which made everything click.

 

I will hop on your challenge thread a bit later to write more. I have been reading your thread, except I haven't had enough time to sit down and write something. Some busy days at work followed up by immediately rushing to pick up my little girl from childcare has been killing me the last few days.

 

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Challenge PRs
8 muscle ups followed by 5 C2B pull ups (ridiculous levels of kipping beginning to be used)