My way towards (next) OCR

[Mortimer]

Did you manage to fend off those enemies? How does the scoring system work, ie how do they keep track on how much you've been shot etc? 

 

Did you get caught while sneaking? =P

 

Anyway I admire your tenacity to be able to function in all weathers! Great job! 

[aramis]

Yeah, we survived that night attacks. 

In airsoft you rarely collect frags (kills) for points.

The scoring here was based on objectives - be it controlling specific place for a given amount of time, finding codes scattered on the play area, escorting VIP from one place to another etc. And all this while enemy team was trying to do the same. 

[aramis]

Sept. 23rd

 

Workout:

3x superset:

- max pull-ups (3),

- 6x hip thrust +22,7kg/50lb,

- 6x face pull (resistance band),

- max body rows with feet on a chair (10)

- rest 2 min

 

I am really surprised I actually worked out at all. I had so bad mood yesterday - I was numb, resigned... felt like shit. Why? I have no idea. I hope today will be better.

I haven't done planks (because... idk?) and trap raises. The latter because my dad needed help with reconfiguring the scaffolding by the garage wall and I think I pulled some part of trapezius - it hurt while doing trap raises. 

 

Stretching: Sun Salutations

 

Food: 2672kcal, 161g protein. 

[Mortimer]

I hope your day also feels better for you, but I find that exercising makes me feel better. For some it's lifting, but generally I like a good body combat class if I have some frustrations to vent. 

 

Aka like this:

 

 

Not sure how it works for lethargy though. 

[aramis]

Looks nice

 

For me any form of physical activity I enjoy was a good way to boost my mood. Worked most of times.

 

 

Sept. 24th

 

Sprints: 8x125m uphill, walk back down. This time only two short rests between runs. And I out-run a tractor

After that I went to nearby playground for a light round of chin-ups and body rows to to remind my back muscles to grow . 

 

Food: 2823kcal, 160g protein. Bit overate my target, but day earlier I was 100kcal below, so in the long run it all balances nicely.

[Mortimer]

Heh, one early morning while running to volunteer at the park run, I was keeping pace with a bicycle. But again we have laws here no more then 10km/h for bicycles on foot paths. 

 

I need to encourage my back muscles to grow too =( Still haven't cracked my pull up code.

[aramis]

Sept. 25th

 

Workout (full body):

3x superset:

- 6x KB halos each side (16kg/35lb)

- max pull-ups (3),

- 15x weighted squats (22.7kg/50lb),

- 3x KB press, 2x KB push-press each side (16kg/35lb),

- 15x KB swing

- max body rows with feet on a chair (10),

- max decline push-ups with feet on a chair (15).

 

Added halos at beginning. This feels nice in the arms.

 

Finish: RKC plank 6x10sec, 20sec rest.

Stretching: Sun Salutations

 

Food: 2773kcal, 143.5g protein

[aramis]

Sept. 26th

 

Running: 5.25km offroad, 29.5min - 5.6 pace.

 

Slower than before, but I ran late enough to twilight catch me in the middle of the run. Needed to slow down and focus on looking almost straight below my feet to avoid rocks/sticks/puddles. 

I think I need to tweak my weekly schedule (at least for winter time) to be able to run my 5K by daylight - maybe on Saturday, and for Thursday I will do something else - maybe mobility. 

 

Food: 2757kcal, 153g protein.

[aramis]

Sept. 27th

 

Workout:

3x superset:

- 3x pull-ups (max was 4 reps on first set),

- 3x10sec RKC plank, 20sec rest,

- 6x face pull (resistance band),

- 6x hip thrust +22,7kg/50lb,

- 9x body rows on "rings", with feet on a chair (max)

- rest 2 min

 

"Rings" I use for body rows are rather handles (like ones at resistance bands), but being fixed to free end of a rope, they act just like the real gymnastic rings. So for sake of distinguishing rows on a bar vs rows on free-hanging equipment, let's say they are rings  

 

Food: ~3400kcal, ~185g protein.

Way over the limit. I thought it will suffice if I leave 1000kcal for birthday party snacks - I was wrong... too much Oscypek, Brie, Camembert and pigs-in-a-blankets...

[aramis]

Sept. 28th

 

Workout (mobility):

1 x 2min NF flexibility routine

2 x Sun Salutations each side

4 x 10sec RKC plank, 20 sec rest

some exercises targeting anterior pelvis tilt from here

some exercises for hip area stretching from Art of Manliness article (leg swings, couch quad stretch)

deep squat reach/Sky squat reach

 

I know this looks like a mess - I was picking random exercises to do anything. 

I want to create some mobility routine to target my hips area (but full-body as well - hence Sun Salutations) - I sit a lot at work and I think I have anterior pelvis tilt problem. 

 

 

Food: 4212kcal, 184g protein.

 

Yeah, I know. But partying till 2AM has it's consequences. And it was my airsoft team annual "end of summer" party - not something that happens often. And vodka added lots of calories to the equation. 

 

I will fast today to balance two days of overeating. Well, not 100% fast - I can eat like 700kcal to make it even. Good today is Sunday (rest day). I will manage it somehow.

[Mortimer]

Oh my.. Looks like you're having a big party over there^^

 

Dont worry, come my vacation at the end of October I would likely be doing something similar =P

 

Did you think about you tubing some yoga class like this for flexibility? 

 

I like her runners yoga for my run recovery. It's saved me two limping occasions already. 

 

[aramis]

I was considering yoga, but it doesn't fit me that well. Sun Salutations are okay because it's quick full body stretch, but full yoga routine? I think I'm way too impatient to go this way. I would probably race through this 40 minute routine in 20 or less minutes ruining all the effect whatsoever. 

 

Anyway - report on today (tomorrow will be busy day at work and I won't probably find time to write it)

 

Sept. 29th

 

Rest day. Did some stretching in the morning anyway.

6 x Jefferson curls

2 x Sun Salutations per side

 

Another Sun Salutations in the evening. 

 

 

Food: as mentioned above, I decided to even the last two days of gluttony. I totaled today with 733 kcal and 79g protein, setting three day average at the 2782kcal and 149g protein level. Looks quite okay.

[Mortimer]

Yeah I used to think yoga was for slow coaches until I found out how much it helps with run recovery. Also different styles of yoga - the Vinyasa yoga tends to be more challenging and can be a form of strength training. Was cussing internally when a yoga instructor too fond of chaturanga was making us hold the pose and thinking good thing I DO practice standard push ups or I'd never be able to do it.

 

Just follow the whole thing because it's when you hold the pose that you work the muscles. Which reminds me I need to find yoga classes or home yoga with a blanket ><

[aramis]

Sept. 30th

 

Workout (back):

3x superset:

- 5x chin-ups (3 on last set),

- 8x hip thrust +22,7kg/50lb,

- 6x face pull (resistance band),

- 10x body rows on "rings", with feet on a chair (some better, some worse - I need to work on my form here)

- rest 2 min

 

Food: 2751kcal, 159g protein.

[aramis]

Oct. 1st

 

No sprints for me. I think I've caught some virus - my throat hurts, I have a runny nose etc.

Decided to do some mobility/flexibility/stretching instead. 

 

Trap stretches

Jefferson curl x5

Squat and reach x4 per side

Star stretch x5 per side

Moon the Sky x5

Sun Salutations x2 per side

Couch stretch

some bear crawling

Turkish Get Up x2 per side

lying YTWL x5 every exercise with 2-3sec holds 

Sun Salutations 1x per side (as cool down)

 

Food: 2183kcal, 138g protein.

[Mortimer]

Ouch Aramis, that suxs! Drink more water and get more rest. I had a bit of sniffles yesterday but rest and sitting around with a jacket the whole day fixed it. Besides my shoulders don't look very good atm(I got sunburn from last Tuesdays adventure cove, and now I'm peeling like a moulting snake ><) 

 

One thing I've noticed that ever since I started this fitness journey, I've been falling sick a lot less(used to get sick like once per month). 

[aramis]

Oct. 2nd

 

Workout (full body):

3x superset:

- 6x KB halos each side (16kg/35lb)

- max pull-ups (3),

- 15x weighted squats (22.7kg/50lb),

- 5x KB clean and press each side (16kg/35lb) - did proper pressing 3 times each hand and two remaining were push-presses.

- 15x KB swing

- 10x body rows with feet on a chair,

- 15x decline push-ups with feet on a chair,

- 2min rest.

Finish: RKC plank 6x10sec, 20sec rest.

Stretching: Sun Salutations

 

Food: 2577kcal, 143g protein.

[Mortimer]

How you feeling about the virus, Aramis? You OK now? 

[aramis]

I'm cranky, weak and unmotivated, especially in the afternoon. Probably I burn all my energy at work. No fun at all. Maybe I can heal a bit during weekend...

 

Oct. 3rd

 

Mobility drill:

Trap stretches 

Jefferson curls x6

Squat and reach x4 per side

Lunge and reach x4 per side

Star stretch x5 per side

Moon the Sky x5

Sun Salutations x2 per side

 

Food: 1141kcal, 84g protein.

All I ate was my at-work smoothie and lunch. I know I should eat normally to fuel myself... just couldn't force myself to. 

[Mortimer]

Yeah hopefully you can get more rest over the weekend and shake off that nasty virus! 

[aramis]

Argh! The universe is adding insult to injury here... 

On top of the virus, I just threw out my back this morning... all day I'm walking like a Robocop (I have two slipped disks in lumbar spine, but they behaved well for more than half a year). Watching me work out today will be quite a comedy

And my boss just asked me to come to work tomorrow... sigh. I agreed because trying to explain what needs to be done to my coworkers would be harder than just coming and doing the thing. And this way I will be sure it's done properly.

Good thing I get paid full overtime for Saturdays.

[aramis]

Oct. 4th

 

Workout (back):

3x superset:

- 3x pull-ups,

- 3x assisted pull-ups,

- 10x glute bridge, unweighted,

- 10x face pulls (7kg / 15lb),

- 6x body rows 

- rest 2 min

 

First - I added assisted pull-ups immediately after regular ones to enlarge the volume of the exercise (advise taken from AthleanX youtube channel). This probably caused tiredness and lower reps at body rows.

Second - no core exercises this time - my lower back still hurts.  

Third - I made makeshift cable machine for face pulls by attaching small pulley to pull-up bar and hanging a KB as a weight. This probably will work for trap raises and other similar exercises. 

 

Food: 2765kcal, 163.5g protein.

 

I actively tried to remain in calm/cheerful mindset after work - I just didn't want to repeat yesterday's mood - it was awful. I think I've succeeded, because even my appetite returned. 

[Mortimer]

13 hours ago, aramis said:

Argh! The universe is adding insult to injury here... 

On top of the virus, I just threw out my back this morning... all day I'm walking like a Robocop (I have two slipped disks in lumbar spine, but they behaved well for more than half a year). Watching me work out today will be quite a comedy

And my boss just asked me to come to work tomorrow... sigh. I agreed because trying to explain what needs to be done to my coworkers would be harder than just coming and doing the thing. And this way I will be sure it's done properly.

Good thing I get paid full overtime for Saturdays.

 

Yeah there are some times after I do a whole lot of push ups or weights I feel like I have a string connecting my spine to my head pulling all the way to the ceiling. Couldn't hunch even if I wanted to, which I don't mind since I used to have a posture problem. And I'm also of the school that if you want a job done properly, you gotta get ye hands dirty and do it yourself. 

 

And yes it's good to have a healthy appetite, one of the indications I might have pushed too far the first time I did 21k was me not being hungry. Really strange because I generally have to deal with runger. 

[aramis]

Oct. 5th

 

Mobility drill:

Trap stretches 

Cat / Cow x5

Lunge and reach x4 per side

Squat and reach x4 per side

Jefferson curls x6

Archer Squat x4 per side

Active and passive hang from pull-up bar

Moon the Sky x5

Sun Salutations x2 per side

 

All would be fine if my lower back would cooperate. Sadly, I can have full mobility only in one direction - if I work on bending, I can bend all the way down, but extension (cobra pose) is painful. If I slowly work for extension, I can't fully bend without sting in my spine. But I think it will pass in few days. For now, all spine movements (cat/cow, cobra/downward dog) needs to be done carefully and slowly.

 

Food: 2470kcal, 154g protein. 

[Mortimer]

Just be careful and listen to your body on what you can/cannot do, ok? If your back still gives you problems after a week or so it may be time to see a doctor on that.