[JOURNAL] Getting my life back

[solski]

My first workout with nerd fitness!

 

Decline pushups:

1. 20 reps

2. 12 reps

3. 7 reps

Total: 39

 

Chin-ups:

1. 5 reps

2. 5 reps

3. 2 reps

Total: 12

 

Dips:

1. 10 reps

2. 7 reps

3. 6 reps

Total: 23

 

Bodyweight squats:

1. 20 reps

2. 20 reps

3. 20 reps

Total: 60

 

Comment: I want to step up on this one as I am able to reach my upper limit of 20 reps in each set. 

 

Plank:

1. 60 sec

2. 60 sec

3. 60 sec

Total: 180 sec

Comment: Next time I'm going for 65 sec/set.

 

I have an instinctive urge to stop the exercise after first signs of muscle fatigue. It's making it harder for me to train to muscle failure (i don't know it's that a proper name - correct me if I'm wrong ;)). 

 

My lower back hurts after first ten squats in each set. That worries me because I think that my technique is pretty correct and I don't have any back/spine problems (at least none that I know of). Is there any thread on this forum where someone can check my form? I would appreciate any help  

[solski]

Decline pushups:

1. 20 reps

2. 17 reps

3. 9 reps

Total: 46

 

Chin-ups:

1. 6 reps

2. 4 reps

3. 4 reps

Total: 14

 

Dips:

 1. 8 reps

2. 8 reps

3. 8 reps

Total: 24

 

One leg assisted lunges (each leg):

1. 10 reps

2. 15 reps

3. 15 reps

Total: 40

 

Plank:

1. 65 sec

2. 65 sec

3. 65 sec

Total: 195 sec

 

100 jumping jacks for additional cardio

[solski]

Decline pushups:

1. 20 reps

2. 13 reps

3. 11 reps

Total: 43

 

Chin-ups:

1. 6 reps

2. 6 reps

3. 5 reps

Total: 17

Comment: I decided to try pull-ups next time

 

Dips:

1. 10 reps

2. 10 reps

3. 10 reps

Total: 30

Comment: Nex time I'm goin for forward dips (as in muscle-ups)

 

One leg assisted lunges:

1. 20 reps

2. 20 reps

3. 20 reps

Total: 60

Comment: I want to try something more demanding next time

 

3. Plank:

1. 70 sec

2. 70 sec

3. 70 sec

Toal: 210 sec

Comment: That went easier than expected

 

I actually started to sweat during workouts...I guess that's a good sign

 

[solski]

Life got in the way and I'm doing this workout really late and quite hungry...but there's a penalty waiting around the corner for not doing this workout, so...gotta do it!

 

Pike pushups:

1. 10 reps

2. 13 reps

3. 10 reps

Total: 33

 

Pull-ups:

1. 6 reps

2. 4 reps

3. 4 reps

Total: 14

 

Forward dips:

1. 10 reps

2. 10 reps

3. 10 raps (barely)

Total: 30

 

Assisted pistol squat:

1. 10 reps

2. 10 reps

3. 10 reps

Total: 30

 

Plank:

1. 75 sec

2. 50 sec

3. 75 sec

Total: 200

[solski]

I've just read the "Iron and the Soul" article by Henry Rollins on nedrfitness.com - it got me so pumped I can't wait to do today's workout! I haven't felt that way for a long long time. Finally I feel like my will to live a fulfiling life i coming back to me !:) 

 

Archer pushups (every rep is counted as right arm-left arm):

1. 8 reps

2. 6 reps

3. 5 reps

+ 8 normal push-ups until failure

Total: 19 (I'm not counting the final "failure" set)

 

Pull-ups:

1. 5 reps

2. 4 reps

3. 3 reps (w/ very poor technique)

Total: 12

Comment: I don't know why it got worse since the last workout. I did a couple of wide and narrow pull-ups yesterday to see if I can make it - maybe that's the reason. I didn't do any "failure set", because I just wasn't able to

 

3. Front dips:

1. 10 reps

2. 8 reps

3. 4 reps

+15 chair dips untill failure

Total: 22

Comment: I think that I've wasted my arms with additional pushups right after archer pushups.

 

Assisted pistol squats:

1. 15 reps

2. 15 reps

3. 15 reps

Total: 45

Comment: Well...I'm actually proud of myself

 

Plank:

1. 75 sec

2. 75 sec

3. 60 sec

Total: 210

[godjira1]

you are actually starting off on a pretty good baseline (10+ pike pushups, any pullups/chinups at all let alone 4-6, dips, assisted pistols). Should be bad-ass awesome in no time at all!

[solski]

Hey, thank you @godjira1 ! ! ! I didn't think that anyone will read this journal, that's a great surprise and encouragement I have some "fitness" background, just recently I've stop taking care of myself, so maybe that's why my starting point is fairly decent. I'm looking forward for my bas-assery so much Once again thanks for a good word, I'll check on your journey also

 

Take care!

[solski]

Birthday workout

 

Archer pushups

1. 10 reps

2. 5 reps

3. 6 reps

+7 additional normal pushup

Total: 21

 

Pull ups:

1. 5 reps

2. 4 reps

3. 4 reps

+3 chinups

Total: 13

Comment: The lack of progress here starts to worry me

 

Front dips:

1. 10 reps

2. 10 reps

3. 8 reps

+15 chair dips

Total: 28

 

Assisted pistol squats:

1. 20 reps

I've skipped this one because my old knee injury started reminding about itself... I'll have to take glucosamine again.

 

Plank:

1. 75 sec

2. 75 sec

3. 75 sec

Total: 225 sec

Comment: Finally! Now I'm aiming at 80 sec/set

[solski]

I'm very tired today and I don't want to do today's workout...but I'm going to do it anyway. Time to wake up the beast!

 

 

Archer pushups:

1. 10 reps

2. 8 reps (last one with poor technique)

3. 6 reps

+ regular pushups

Total: 24

 

I broke my pullup bar last time I was doing front dips (it's stuck in the middle of the door-frame, so at least  I'm still able to do front dips :D), but luckily I have a 16kg kettlebell, so I'm gonna do some rows with it instead of pullups

Bench rows (16kg~35lb, each arm)

1. 12 reps - it's pretty easy but unfortunately I cannot add any more weight )

2. 12 reps

3. 12 reps

 

Front dips:

1. 10 reps

2. 10 reps

3. 10 reps

+ 11 chair dips

Total: 30

Comment: Next time I'll try one arm chair dips

 

Assisted pistol squats:

1. 20 reps

2. 10 reps

3. 15 reps

Total: 45

Comment: I didn't make it to 20 each set...next time I'll do it, I'll look for some more advanced leg exercises and work toward plain pistol squat

 

Calf raises (reps per leg):

1. 20 reps

2. 20 reps

3. 20 reps

 

Plank:

1. 60 sec

2. 60 sec

3. 60 sec

Total: 180 sec

 

[solski]

I didn't do my workout yesterday so I'm doing one now.

 

Archers pushups:

1. 10 reps

2. 6 reps

3. 6 reps

Total: 22

Comment: I'm starting to get annoyed by the lack of progress

 

Ketlebell rows:

1. 15 reps

2. 15 reps

3. 15 repe

Total: 45

 

Sorry, I'm not able to do the rest of the workout today...

[Amazon Ninja]

You're doing great! 

[ladyofthebog]

hope you're feeling better today. progress comes in spurts.  i remind myself when i feel hopeless: the events have been set in motion for something good way before we ever become aware of them! somewhere out there is your good news just waiting to come forth! same goes for workouts. it seems like nothings happening until- whoa, suddenly it has! keep going!

[solski]

Thanks for the encouragement I had a rough week, my diet wasn't perfect also. I was exhausted on friday and I wanted to rest through the weekend. I'm gonna get back on track from tomorrow Just doing the meal prep for the whole week

[solski]

Yesterday I forgot that I'm going to a blockchain meetup in my town, so I won't have time to do a workout. I'm going to do it on tuesday and next on wednesday instead. I also have to go to a restaurant that we were in with my girlfriend on sunday to check their list of allergens, because my girlfriend has some weird symptoms after eating there. I hope it's just an allergy that we weren't aware of, but I'm already panicing and have the worst case scenario in my head I guess it's because my past experiences with various illnesses of my close family and friends...it can be really nerve wrecking...

[solski]

Archer pushups:

1. 10

2. 10

3. 10

Total: 30

+8 normal pushups

Comment: Finally I've managed to do 10 in each set. I'll look for some more demanding exercises to practice towards one arm pushups

 

Kettlebell rows (16kg)

1. 15

2. 15

3. 15

Total: 45

Comment: I don't have any brighter idea about back exercise, so I guess I'll do them as long as I don't buy new pull-up bar

 

Dips:

1. 12

2. 8

3. 8

Total: 28

Comment: I attached rubber to the chairs and put it through my arms and behind my neck for extra resistance in the last two sets. Next time I'll try one arm chair dips.

 

Pistol squats (first half of the movement, with a chair behind me as a support):

1. 15

2. 15

3. 15

Total: 45

Comment: That was actually harder than I expected

 

Side plank (each side):

1. 30 sec

2. 30 sec

3. 30 sec

Total: 90

Comment: I wanted to try theese out, I think next time It'll be ok to go for 45 seconds each set and build further from there

[solski]

Archer pushups progression (as seen here @3:00

Each arm

1. 8

2. 9 (left) 6(right) - I don't really know what to do or think about it

3. 4 - I started with right arm (as it seems to be weaker)

Total: 18

 

Kettlebell rows (16kg):

1. 15

2. 15

3. 15

Total: 45

 

One arm chair dips (each arm):

1. 6

2. 6

3. 6

Total: 18

Comment: I think I can go for 7 per set next time

 

Pistol squat negatives (downward move, each set):

1. 6

2. 6

3. 6

Total: 18

Comment: Same as above

 

Side plank (each side):

1. 45 sec

2. 45 sec

3. 45 sec

Total: 135 sec

Comment: Next time -6 sec per set

 

[solski]

Okay, I think it's time to set things straight.

 

TL;DR:

I try to make my life better and this is my plan on how I want to achieve this goal:

1. Fitness/health

     - Bodyweight workout three times a week

     - Leveling up on nerd fitness dietary guide every month or two (sweet spot is being on level 7 consistently)

     - 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.

 

2. Professional development:

     - Coding/learning for one hour every weekday (that's the goal, the progression looks like this):

         - level 1 - 30 minutes every non-workout day (ideally that's tuesday and thursday)

         - level 2 - 30 minutes every weekday

         - level 3 - building the learning time to one hour

         - level x - staying consistent with one hour, maybe trying 90 minutes, I want to experiment with how much time is perfect without losing focus and efficiency.

 

3. Productivity/concentration:

     - Blocking sites that are draining my time every day and are not helpful to me:

         - YouTube - I'm allowed to watch YouTube only on the weekends when it's time to relax and rest after a whole week

         - Sites with memes - I want to get rid of it entirely. It doesn't serve me any purpose except wasting time.

         - Facebook & LinkedIn (but it comes to all social media really) - I'm allowed to check them only on weekends, but I don't want to spend more than half an hour a day there.

         - Nerd fitness - well, unfortunately I realized that I tend to check the forums and articles at work, so I have to block nerd fitness on my work hours (but I'll keep posting my every workout on this journal anyway! :))

         - As a bonus, I blocked all electronics retailers sites (I'm a laptop nerd, I spend too much time watching reviews and checking out what's new. I'm not even planing on buying a new notebook soon...I know, that's weird :D). I don't think it's harmful, but I spend time watching reviews instead of working, so this has to go.

 

4. Time management:

     - For now I'll look for some materials on how to organize everyday tasks with Todoist app and try out new ways of doing it (my old system was very overwhelming for me to maintain).

 

5. Finances:

    - Keeping a spreadsheet with monthly calculations of all my bank account and assets (I'll do my best to keep the trend "bullish"        :)).

     - I'm considering trying out the minimalism philosophy. That's just something to consider for me - maybe I'll look through my stuff, decide what to throw away, what to sell, and ask my self "do I really need this/does this make my life better?" every time I want to buy something new.

 

6. Mental health:

     - I'll work on creating a habit of meditation. 10 minutes every morning. I give myself two moths to do it, after that I'll try to extend this to 15 minutes and see how I feel about that. Last time I was stressing out that I don't have time in the morning to do 20 minutes of meditation even if I woke up earlier than usual. I tried to progress too fast.

     - I'll wait for three month doing meditation, taking ashwaghanda and try to stress out about everything a little less, and if it won't help, I'll go see a therapist. I was stressing out about how expensive it is, so this time I won't see it as a cost. I'll see it as an investment + "self-negligence tax".

 

Monitoring progress: I'll post a monthly update on this thread starting from tomorrow (1st of May, 2018). It won't always be the first day of the month, but I'll try to make it first weekend of the month ;). If anyone reads it - please hold me accountable on that!

 

Longer story here:

As for now, despite all my personal successes, I feel like my life's a mess.

 

I'm 26, I live in Poland, I work as a web developer (although my dream goal is to become a blockchain developer, preferably in a project that would make some aspect of our lives fair). Since my mom died three years ago, I have a feeling that I cannot recover mentally. Any minor obstacle can turn my mood upside down. I tried to see a specialist, but it has put a lot of financial stress on me, which I didn't feel comfortable with at that time, so I quit.

 

I think that some part of my personality is very prone to addictions. I was addicted to cigarettes since I was 16 (I fortunately quit when I was 21), I think I was very close to become an alcoholic when I was at college, in a toxic relationship (based on fights and alcohol) and at the same time finding out that my mom has cancer. Theese were the hardest times for me.

 

Right now it's better, I've made a little detox from Facebook, because it's been killing my productivity and ability to focus and learn, but I'm very prone to binge on YouTube for example, so there's always something to distract me when I need to get the job done. That leads me to frustration, because I have plenty of goals I would like to accomplish, but some part of me is holding me back and I don't know how to figure my life out.

 

I know for certain that one part of it must be exercise (that's why I'm here), but when it comes to other aspects, I cannot think of any logical plan and estimate how long would it take to make something out of it.

 

I have a few friends, but I feel really awkward and uncomfortable around new people. That's really bothering me, because I was really open and popular kid in high school. I feel like college time has destroyed my confidence and ability to meet new people, be comfortable and enjoy being around them. Also, I noticed a tendency that my older friends tend to just float away from my life. Contacts are just disappearing and I have no idea why (I think there's something wrong with me but I really cannot tell what it is).

 

So here are the things that I would like to improve in, let's say, next year:

1. Fitness

This one is going well for now. I'm pretty consistent when it comes to exercise. My diet isn't on point, but it's not tragic either. I'm at level  5 on nerd fitness nutrition scale, but I want to step up and remove grains and legumes from my diet. I'll try to level up on that scale every month or two (depends on how I'll feel on higher levels with less carbs). I train three days a week, basically all bodyweight exercises. I'd like to progress to more advanced calisthenics, but my main goal is to build muscle mass. I'm considering weighted calisthenics in the future, when pistol squats, one arm pushups/pullups od handstand pushups won't be demanding enough (but that's a long road before it happens I think).

 

2. Professional development:

I need to start coding in my spare time regularly. Without it I won't be able to work towards my blockchain career. It's hard, because at the sime time I need to stay on track on my work-related skills, but I hope I can manage it on the go.

The plan: I'll start with 30 minutes a day every non-workout day except weekends. I'll let myself rest in the weekends (that's what I struggle with as well - I'm not able to rest on saturday and sunday, I always worry about something). When I'll get comfortable with that, I'll try to go 30 minutes every weekday. That'll give me 2,5 hours of practice outside of work per week, so that's 10 hours per month. Not so impressive, but 10 hours/month is better than 0. Ultimately I would like to have one hour of coding every monday thru friday, but I need to build some foundations first. I have to decide what I will be working on, because deciding on the fly doesn't seem to work to be honest. So...I think I'll start with finishing a Java tutorial I started and then proceed to Princeton University blockchain course which requires java knowledge to complete its programming assignments.

Side note: I really admire engineers who are able to really focus and work hard on complicated subjects without distraction. It's a skill I would love to acquire, so I think that regular coding sessions are a way that I could cultivate this type of mental workouts.

 

3. Productivity/concentration: 

There are some things that I would like to STOP doing in order to increase my ability to focus on things that are actually important to me. My main distractors are:

 - YouTube (there are a lot of awesome materials there, but I think that most of the time I'm watching meaningless videos or use the good stuff as an excuse to procrastinate, so I need to find a way to moderate that) - I will limit youtube just to weekends (I don't need anything from it on weekdays, so I'll have more time for other things that are important to me). I already feel that it will be tough, because my morning habit is to drink coffee and watch stuff on youtube. I know I'm gonna miss it This also ioncludes disabling the YouTube app on my phone

- A particular polish side with funny pictures and memes (no need to visit that crap at all...) - I'll just block it everywhere I can

- Facebook and LinkedIn (I already limited that, but I want to restrict myself from visiting those sites even more) - I think that's the same as youtube. I don't really need it, but I enjoy a occasional check. So - I'll allow myself to login to theese only on weekends, it's gonna be blocked on weekdays.

- I'm sorry to say this, but I constantly find myself scrolling through this forum's content at work So I think I'll have to block nerd fitness from 9 to 5 (I still need access to log my progress and interact with all you awesome people :D).

Obviously, I'm not able to block any site that can serve as a way to procrastinate at work. I realized that more often than not it's kinda subconscious. I'll have to rely on my willpower - I don't like that because I know myself well enough to know that I will fail fast, and I will fail often. But...well..I don't really know any other strategy, so if anyone here have any suggestions I am open to try it out!

 

4. Time management:

I used to use Todoist app to manage my daily todo lists. I still use it to this day, but not so regularly as I used to. I would like to get back to planning my days and stick to the plan, but it seemed a bit overwhelming last time I tried it. I think I need to come up with a better plan this time, so for now I'll look for some materials on time management and how to organize my stuff to go forward, and not just be busy.

 

5. Financial health

When it comes to money, I fell like I have a strong need to feel secure, so I save the majority of my salary. Warning, moment of honesty ahead: Polish government isn't the friendliest country when it comes to supporting it's people. The retirement system is collapsing, so, personally, I believe that my generation has to take care of itself, because otherwise there won't be any retirement money for us. That's why I save so much money every month - I think about my future and, honestly, I'm afraid. Second thing is - I invest in cryptocurrency and blockchain projects. Theese are risky investments, but I've managed to make some good money out of it anyway. As you may or may not know, Poland isn't a crypto friendly place. We have very restrictive tax policy when it comes to cryptocurrencies (just look up "Polish crypto tax" on youtube), and our exchanges are forced to emigrate elsewhere by forbiding access to bank accounts, rejecting transactions by banks and so on. It makes me sad and dissapointed, because I'm really passionate about the subject, and my own country is holding me back. People like me are portrayed as scammers or just stupid people investing in ponzi scheme. We have a heavy anti-crypto propaganda going on in the news, and even our central bank secretly payed a few youtubers for special campaign to scare people away from cryptocurrencies. I really can't think about any logical reasons behind theese actions. Polish developers are really talented force that could speed up the economy if taxes were humane. It's really hard to predict what the government mood will be about crypto investors. This year, our Ministry of Finances woke up three weeks before tax reports due date and said something like "Well, from now on, every crypto-crypto transaction is taxed 18% PLUS you have to pay additional 1% from EVERY transaction that involves cryptocurrency in it". That's just absurd, and personally, I feel terrified to do anything with my money and crypto assets, because I have no idea how my governent is going to react. But that's a subject for a whole post and I don't want to bother you with the details any longer. It's just...I feel really helpless here. Helpless, sad and dissapointed. I have nothing against paying fair taxes, but that's not the case here. I was considering moving away from here, but I guess I'm scared, I don't know. One thing is that my girlfriend's mother is suffering from leukemia, so she's not very keen on moving out to another country. I fell a little trapped in Poland, because I don't feel like I would find myself in a new place and I don't think that I'm good enough yet to work as a developer somewhere else and make a decent amount of money.

 

The plan: Well...i don't really know how can I plan this. I'm pretty much set with my savings, I'm starting new job soon with better pay, I tracked my expenses regularly, but it became too much work and I have some strong (good) spending habits, so I don't think it's necessary for me anymore. I do a monthly check of all my assets and keep it in a spreadsheet and I think that's sufficient for now. Maybe I'll think more about emigration to some other place. I'd love to see Thailand, but it would be really hard to set things up to live there longer.

 

6. Mental health

I think this one is a mix of all the points above. In other words, a mess in those areas makes a mess in my mental health and my mood. Ofcourse I think there are other factors that come into play, like trauma after my mom's death, unresolved things from the past, my increasingly introverted and neurotic personality. One part of me wants to be open and friendly towards other people, but other just don't want to interact with anyone sometimes. Every time I go to some blockchain or dev meetup I feel like I'm somewhat inferior to other people that are there. I'm unable to start a conversation with a stranger. I feel that I'm ignored when I try to ask a question, which only deepens my loneliness. That's really crippling, because this way I will never be able to build, let's say, a prosperous business or find a group of people with the same interests as me to lift each other up in our skills, maybe collaborate on some awesome project. I fell disconnected from other people. It's really depressing and I find myself crying myself to sleep sometimes when I realize in what a mental hole I'm in. It's pathetic. The worst thing is that I really cannot point to a reason why I feel mistreated by some people. What's wrong with me that I seem to push people away. I noticed that every time I go to my favorite pub (well, I used to work there, so I know everyone that works there also) and I get a little drunk, I start to say what I REALLY think, or I just say some stupid things just to goof around, the next morning I feel guilty about it. I don't know if that's more like "That wasn't really me" or "That WAS the real me, my true personality which I hide everyday to look more professional/calm/mature etc.". I don't really know myself.

 

The plan: Well...I said that I think that it's mostly a mix of previous points, so I'll see if fixing those will improve my situation in this aspect. Also, I will get back to daily meditation. I think it helped me when I did it consistently. I'll start from 10 minutes every weekday. I have to think about the time that I'll do it. I'm considering waking up early to do my meditation session and coding practice as the first things in the morning. I did that for almost a year and it worked kinda well, but I've put too much on my shoulders and finally my whole schedule has collapsed. This time I would like to plan everything smarter, with small steps, and build up from strong foundations. I'll give myself three months, and if nothing changes, I'll try to see a therapist again. Maybe that will help me to sort myself out.

 

I'm open to modify those goals as I progress, but I'll post any update on my monthly progress updates.

[solski]

I have to admit I feel like crap today. I've skipped my friday workout and I'm stressing out because of tax reports and the mayhem that's going on with cryptocurrencies taxing here...
Anyways, gotta do the workout, so here we go:

 

Archer pushups progression (assisted one armed pushups):

1. 10

2. 7

3. 7

Total: 24

 

Kettlebell rows(16kg):

1. 10

2. 15

3. 15

Total: 40

 

One arm chair dips (each arm):

1. 8

2. 8

3. 8

 

Pistol squat negatives:

1. 10 (I DID TWO FULL PISTOL SQUATS!!!)  Already feel better!

2. 10

3. 10

Total: 30

[solski]

1. One arm assisted pushups:

1. 10

2. 8

3. 8

+5 normal pusjups

Total: 26

 

2. Kettlebell rows:

1. 15

2. 15

3. 15

Total: 45

 

3. One arm chair dips

1. 6

2. 6

3. 6

Total: 6

 

4. Pistol squats negatives:

1. 6

2. 6

3. 6

Total:18

 

5. Side plank:

1. 50 sec

2. 50 sec

3. 50 sec

Total: 150

[solski]

1. Archer pushups:

1. 10

2. 10

3. 8

Total: 28

Comment: I wanted to try how I would be feeling with this exercise. It's got a lot easier than before the progression to assisted one arm pushups

 

2. Kettlebell rows:

1. 15

2. 15

3. 15

TotaL: 45

Comment: It's becoming TOO easy. I need to finally buy a new pullup bar.

 

3. Dips (kinda explosive )

1. 15

2. 10

3. 15

Total: 35

 

I skipped legs and stomach exercises, because I need to get ready to go out for dinner (I'll have a beef salad, I promise :D).

[solski]

My plan didn't start out perfect - I woke up pretty late. Although I was productive at work at first, the other half of my day was consumed by procrastination and YouTube - that's what causes my anxiety and bad mood in the long run - I know I should be productive at work but I procrastinate and watch meaningless stuff instead. That's a big one that I should concentrate on. Anyways, here's my workout for today:

 

1. One arm assisted push ups

1. 8

2. 9(right) 7 (left)

3. 7(right) 9(left)

Total: 24

 

2. Kettlebell rows (16kg)

1. 15

2. 15

3. 15

Total: 45

 

3. One arm chair dips

1. 10

2. 12

3. 12

Total: 34

Comment: I feel pretty comfortable with this exercise. I need to find something more demanding.

 

4. Assisted pistol squats

1. 10

2. 10

3. 10

Total: 30

Comment: Very poor technique

 

5. Planks

1. 60 sec

2. 60 sec

3. 45 sec

Total: 165

Comment: I did them with more emphasis on keeping my abs contracted

[godjira1]

your 3x/week bodyweight training is a great program. if i had to change anything, it will be the chair dips to a hip hinge exercise (bridge, kettlebell swing, vertical jump, etc). Then you got push pull hinge squat + core settled.

 

I actually do a version of this in the office everyday in addition to my programmed training (BJJ, weights, endurance). I set a timer for 50mins to concentrate, do work, no facebook/youtube/etc. Then 10mins I will do 10-20reps of SOMETHING, then I allow myself to walk around, get a drink, or even watch a quick youtube video etc. I find that it gets me the best of both worlds rather than have an hour of semi-productive time. 

[solski]

Thank you @godjira, I haven't heard of hip hinge exercise, but I'll definetely try it out  Unfortunately I'm not able to workout in my office, but I try to cultivate Cal Newport's idea of Deep Work (I highly recommend reading his book on the topic to anyone who tries to be more productive). Maybe I'll try to incorporate a pomodoro technique in my daily workflow, but for now I want to concentrate on executing my plan.

[solski]

Today's my rest day (workout-wise). I still have to do my coding/learning session planned for today. On my way home I realized, that I'm actually scared and full of doubt when it comes to giving up on YouTube content, especially in the mornings with my morning coffee - that's a strong habit that I'd love to change. Also, I hate my procrastination at work. I know I should sit down and focus on a task at hand, but I slip too often and that's making me frustrated and discouraged. That's gonna be a tough road, but I'll try to embrace the uncomfortable. The worst thing is that it's not conscious - I know I behave that way right now, but when I'm in the moment of "just-checks" on my mail or some not work-related stuff, I catch myself in the middle of this. It's crazy how unconscious those habits are. I don't really know how to tackle this, so I'm just trying to ban those behaviors and make it harder for me to fall into those traps. The same thing with the ability to sit down and learn new concepts - it's almost painful for me... my mind wanders of immediately, which is making me frustrated and mad at myself. It's very uncomfortable and it's making me anxious, because my ability to learn new things quickly is supposed to be my main skill as a software developer. I need to incorporate more distraction-free environment and work towards disciplining myself. I know it's going to be hard. I haven't even really started and I already know it's gonna be painful and though. But I'm gonna do it anyway. I think it's worth it, because it'll give my a peace of mind and a ton of satisfaction in my work life.

 

 

I did my coding session. I actually did about an hour long session, which was mostly setting up the environment on my computer + relearning some java basics - it's not my main programming language, but I want to complete a Princeton University blockchain course which requires java programming assignments). It was pretty enjoyable to be honest. I think I'll be able to learn a lot quicker if I'll stay consistent with it.

[solski]

1. Assisted one arm push ups

1. 12(right) 11(left)

2. 8(right) 9(left)

3. 8(right) 5(left)

Total: 28(right) 25(left)

Comment: I don't know how to handle the difference in strenght of my arms, but I'm glad I'm finally able to do one full one arm push up on each hand!

 

2. Kettlebell rows(16kg)

1. 15

2. 15

3. 15

Total: 45

Comment: I finally ordered a new pull up bar so I'll be able to get back to pull ups

 

3. One arm chair dips

1. 10

2. 8

3. 6

Total: 24

 

4. chair lunges

1. 10

2. 10

3. 10

Total: 30

 

Plank

1. 60 sec

2. 60 sec

3. 60 sec