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I don't know about you, but for me being stuck in an apocalypse bunker without a gym kinda stinks. Without any clear connection to the rest of the world, there's not a lot of external accountability to keep me on track when my own motivation falters. And given the limited exercise options and resulting boredom of workouts in general, my motivation has faltered quite a bit. Needless to say, it's made keeping up with my fitness goals much harder and I know I need a bit more accountability if I'm going to stay on track. 

 

I'm about to start my first challenge and that seemed a fine time to start tracking what I'm doing more closely as well. The details of my challenge can be found here. I'm planning to track each workout in detail and keep a rough log of what I'm eating. I'll include what exercises I did, how many sets/reps at what weight (if I'm using weights), about how long it took, what my meals were/overall protein for the day, and if there was anything else happening that influenced things in one way or another. With any luck having a written record will make it easier to keep an eye on myself and make sure I'm working for what future-me wants, not only what present-me wants. Like being able to fight off those zombies, should they decide to show up. ⚔️💥

 

Daily Log Template:

 

Workout:

Warmup:

Superset 1 (# times):

  • Exercise 1 (weight/reps)
  • Exercise 2 (weight/reps)

Superset 2 (# times):

  • Exercise 1 (weight/reps)
  • Exercise 2 (weight/reps)

...etc

Cooldown:

Total Time:

Notes:

 

Meals:

Breakfast:

Lunch:

Dinner:

Total grams of protein:

 

 

I'll try to post an update at least on my strength workout days, 3x per week. Ideally more, but we'll see how I go. I'll also post weekly updates on my challenge thread keeping track of the bigger picture. Meanwhile, I'll keep training to beat this apocalypse and be more prepared for the next one. The story's nowhere near finished yet, and I look forward to seeing where it leads!

 

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Well, it's Sunday, the first day of this challenge! Yesterday was a workout day for me so I thought I'd go ahead and start off by logging what I did then. I would've last night but I was up late playing D&D. ⚔️🐲

 

Sunday, May 9

 

Workout:

Warmup: Mixed intervals including high knees and burpees 20 sec on 10 sec off for 3 minutes

 

Circuit 3x:

  • 30 sec plank
  • Assisted pistol squats 10x per leg
  • Bodyweight squats 20x
  • Walking lunges 10x per leg
  • Candlestick jumps 10x
  • Bodyweight rows (from the kitchen table ;)) 10x
  • Tricep extensions 4lbs 10x per arm
  • Bicep curls 8lbs 10x per arm
  • Elevated push-ups 10x

Cooldown: Basic stretching routine

Total Time: ~40 min.

Notes: If any of you out are thinking this looks like a modified version of the Advanced Bodyweight Workout on NerdFitness.com, you're right. I wanted to try it out but we didn't have the equipment/space for everything so I improvised.

 

Meals:

Breakfast: I slept in late and then got distracted on my computer so I actually didn't eat until lunchtime... 🤷‍♀️

Lunch: High protein yogurt (15g protein), an apple, and a roast beef wrap (~25g protein)

(+ protein shake after workout (25g protein))

Dinner: Oven roasted veggies and leftover turkey (~30g protein), snacked on some nuts (5g protein)

Total grams of protein: ~100g

 

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Sunday, May 10

Well, today had some ups and downs. I went for a ~45 minute walk on some local trails, which was loads of fun, but I also snacked a lot between mealtimes and after dinner, which is something I'm trying to teach myself not to do. Oh well. I'll try again tomorrow. Currently my primary workout schedule is Tuesday-Thursday-Saturday with the first two being early morning workouts and the last mid-afternoon. Hopefully by the end of the week the weather where I am will have improved too; it's been acting like it's early March for weeks despite the fact that it's well into May. Cold weather is extremely unpleasant for me and I'm sick of being cooped up indoors even at this time of year. I can't wait to be able to do more stuff outside... I'm sure that alone will make the whole boredom problem easier to manage.

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Monday, May 11

Kept closer track of what I ate today. Did ~2 minutes high-knees intervals, which isn't much, but also isn't nothing.

Breakfast: Oatmeal, coffee, and half an apple

Lunch: Salad and a yogurt cup (12g protein)

Dinner: Green bean & mixed veggie casserole, but also snacked a lot around dinner though because my veggie casserole was taking much longer to bake than I'd expected. *facepalm*

 

Tuesday, May 12

Workout:

Warmup: High-knees intervals

Superset 1 (3x):

  • ~40 sec plank
  • Elevated push-ups 12x
  • Side lunges 10x per side

Superset 2 (3x):

  • Bodyweight rows from the kitchen table 10x
  • Goblet squats 25lbs 12x
  • Jackknife 10x

Superset 3 (2x)

  • Side-bend core exercise* 25lbs 10x per side
  • Face-pulls with heavy resistance band
  • Overhead/shoulder press 8lbs per arm 14x

Bonus: Deadbugs with 3lb weight in each hand 20x

Cooldown: Basic stretching routine

Total time: ~45 mins

 

*I don't know what the technical name is for this. Basically I hold a dumbell/kettlebell in one hand and slowly bend to one side then use my core to stand up straight again.

 

Meals:

Breakfast: Oatmeal and, since I worked out early morning, a coffee protein shake (30g protein). Just put a scoop of instant coffee in my vanilla protein shake and it tastes great without having to add creamer! 😋

Lunch: Baked chicken & veggies (35g protein) and leftover green bean/mixed veggie casserole. Snacked on a couple carrot sticks throughout the afternoon, but hey, if I'm gonna snack, carrots are a fine way to do it.

Dinner: Last of the leftover casserole, leftover baked chicken (20g protein), a couple meatballs (10g protein), and high-protein yogurt for dessert (15g protein).

Total Protein: 110g

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Wednesday May 13

Breakfast: Cream-of-wheat with a spoonful of yogurt mixed in, coffee, half an apple, and later another coffee with 1/3 scoop of protein shake mix

Lunch: Salad, red bell pepper slices, and carrot sticks with lunchmeat & pepperoni

Dinner: Zucchini casserole, more carrot sticks & pepperoni, and tried some freeze-dried peas that we'd ordered online. They were surprisingly good.

 

Thursday May 14

Meals:
Breakfast: Oatmeal with a spoonful of yogurt (5g protein), a coffee protein shake (25g protein), and a little bit more of the freeze-dried peas.
Lunch: Leftover baked chicken (25g protein) & zucchini casserole, salad, and a few pepperoni slices (5g protein)
Dinner: Oven-broiled flank steak (30g protein), last bit of leftover zucchini, and carrot sticks
Total protein: 90g

Workout:
Warmup: Side lunge/torso twist & with 3lb weight in each hand

Superset 1 (3x):

  • Elevated push-ups 12x
  • Deadbug with 3lb weight in each hand 20x (10 per side)
  • Goblet squat 25lbs 12x

Superset 2 (3x):

  • Dumbell row 25lbs 10x per arm
  • Side-bend core exercise* 25lbs 10x per side
  • 45 sec plank

Cooldown: Basic stretching routine
Total time: ~45 minutes
Notes: I wasn't feeling 100% this morning so I did a smaller workout but it took longer than usual. Proud of myself for getting it done even while having a bad start to the day.

 

Bonus: Later in the day I went out for a jog and did an extra superset 3x of rows, push-ups, and assisted pistol squats.

 

*Still don't know the proper name for this. I hold a dumbell/kettlebell in one hand and slowly bend to one side then use my core to stand up straight again. If anyone knows what this is actually called, please let me know.

 

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Friday May 15

Breakfast: Oatmeal with some granola, freeze-dried strawberries, & yogurt mixed in, coffee, and later snacked on some carrots/crackers with hummus

Lunch: Wrap with ham, lettuce, and pepperoni, a little bit of leftover steak,

Dinner: Cauliflower rice, carrots & hummus, yogurt, and an apple. Later had a little more yogurt with granola.

 

Saturday May 16

Breakfast: Special K Red Berries cereal & a small hamburger patty

Lunch: Cauliflower rice with steak & Asian sauce/seasonings, a few carrots with hummus

Dinner: Cauliflower rice with a hamburger patty, carrots & hummus, yogurt, and some crackers

 

This would normally be a workout day for me but this particular Saturday was super full and I didn't want to try to wedge another event into an already packed day. And since my next workout otherwise wouldn't be until Tuesday I decided to work out Sunday instead since I'd still have a rest day before working out again.

 

Sunday May 17

Meals:

Breakfast: Small bowl of cream of wheat, apple slices with almond butter, a cup of tea, and a couple misc. snacks

Lunch: I had the last of the leftover steak, a small hamburger patty, cauliflower rice, salad, and corn chips as my actual lunch but then I kind of lost track of what I was eating today… There were a lot of snacks/etc.

Dinner: Similar situation to after lunch. Sigh. I know it happens sometimes, but it still frustrates me. I'll try to be more careful tomorrow.

Total Protein: It’s hard to be sure but it’s at least 80g and probably not more than 100g. So at least within my target range.

 

Workout:

Warm up: Jog around the neighborhood

Superset 1:

  • Walking Lunges 16lbs (8lb in each hand) 10x per side
  • Side plank 40-45 sec per side
  • Bodyweight rows 12x

Superset 2:

  • Dragonflys 3x (new exercise!)
  • Seated leg lifts/circles 3x
  • Elevated push-ups 12x
  • Assisted pistol squats 8x per side (used less assist than previously)

Cool down: Basic stretching routine

Total time: ~45 mins

Notes: Almost didn't get the new exercise for this week in! But only almost. Phew. :) 

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Monday May 18

Breakfast: Yogurt with granola and a bowl of rice squares cereal. Also snacked a bit but mostly veggies & dip which is a much better snack than most others.

Lunch: More carrots/veggies & dip, ham & pepperoni slices, a couple crackers with cheese, and some dried edamame

Dinner: Grilled fish, a small salad, carrots (wow, I sense a pattern :P), and I tried a small cup of oat-milk nondairy yogurt, which was ok but I’ve had coconut milk nondairy yogurts that are much better.

 

Tuesday May 19

Meals:

Breakfast: Oatmeal with some granola mixed in & a scoop of yogurt on top (10g protein), an apple, and a cup of coffee

Lunch: A can of beef & barley soup (15g protein) and a small bowl of yogurt (15g protein). Also had a protein shake after my workout (25g protein).

Dinner: Oven-roasted turkey breast (35g protein), mushrooms, & onions, and broccoli. Also some freeze-dried peas while cooking.

Total Protein: 100g

 

Workout:

Warmup: Jog around the neighborhood

Superset 1 (3x):

  • Goblet squats 25lbs 12x
  • Face-pulls 12x

Superset 2 (2x):

  • Elevated push-ups 12x
  • Bodyweight rows 12x
  • Major milestone! Freestanding pistol squats 8x per side 

Superset 3 (3x):

  • Overhead/shoulder press 12x
  • Side lunge 15lbs 10x per side

Bonus: 20 burpees

Cooldown: Basic stretching routine

Total time: ~40 mins

 

Notes: Freestanding pistol squats have been a longtime goal/milestone I've been working toward. I'm so excited I managed to do them for the first time today!! :D 

 

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Wednesday May 20

Breakfast: Oatmeal with granola mixed in and a scoop of yogurt on top and a cup of coffee

Lunch: Veggie burger wrap with hummus, several handfuls of cashews, and apple slices with almond butter

Dinner: Leftover turkey, baked zucchini, a few more cashews and a small bowl of granola.

 

Thursday May 21

Meals:

Breakfast: Protein shake (25g protein), half cup of coffee, about half an apple, and a handful of almonds and cashews

Lunch: Leftover turkey (20g protein) with a little bit of zucchini and a wrap with a cut-up veggie burger patty, pepperoni, green onions, and hummus (15g protein)

Dinner: Roast pork & veggies, leftover zucchini

 

Workout:

Warmup: Squat jumps, arm/leg extensions, side lunge/torso twist

Circuit 3x:

  • Elevated push-ups 16x
  • Side lunges 10x per leg
  • Deadbugs 10x per side
  • Assisted pistol squats 8x per leg (went back to a bit of assist today since I was still sore and didn’t want to injure myself)
  • Bodyweight rows 12x
  • Jackknife 10x

Cooldown: Extra long stretching routine (because sore/tight legs :P)

Total time: ~50 mins

 

Friday May 22

Breakfast: Oatmeal with granola mixed in and banana slices, yogurt with rice crispy cereal as a topping, half a cup of coffee ...and then way too many cashews. To be fair, they’re my favorite nut and its been ages since we’ve had them and we got a particularly good brand this time.

Lunch: Cauliflower rice with leftover pork, zucchini, some broccoli stir-fry, and a few crackers with hummus.

Dinner: Yogurt, small bowl of soup, a spring roll, and some roast beef & turkey sandwich meat

 

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Saturday, May 23

Meals:

Breakfast: Yogurt (12g protein), a small apple, sandwich meat slices (10g protein), and some carrots & bell pepper slices with hummus

Lunch: A wrap with turkey sandwich meat (12g protein), lettuce, & sour cream, grapes, and more carrots & hummus. XD

After the workout I also had about ¾ of a protein shake (container ran out, 18g protein) and a small bowl of yogurt (12g protein) & some pepperoni

Dinner: Cauliflower rice, beef & broccoli stir-fry (~35g protein), and some extra sandwich meat/pepperoni (5g protein)

Total Protein: ~105g

 

Workout:

Warmup: Jog around the neighborhood

Superset 1 (3x):

  • Bodyweight rows 12x
  • Elevated push-ups 10x
  • Goblet squats 25lbs 14x

Superset 2 (2x):

  • Face pulls 10x
  • Plank 50 sec
  • Burpees 10x

Superset 3 (3x):

  • “Box jumps” on the stairs 10x
  • Side-bend core exercise 10x per side
  • Seated leg lifts/circles 5x per circle direction

Cooldown: Basic stretching routine

Total time: ~45 mins? Didn’t watch the clock closely.

Notes: Finally got to add a parkour training specific exercise to my routine! Working toward those long-term goals! :D 

Also did a bit better with the snacking issue today; giving myself a high-five for that!

 

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18 hours ago, Riviera16 said:

Saturday, May 23

Meals:

Breakfast: Yogurt (12g protein), a small apple, sandwich meat slices (10g protein), and some carrots & bell pepper slices with hummus

Lunch: A wrap with turkey sandwich meat (12g protein), lettuce, & sour cream, grapes, and more carrots & hummus. XD

After the workout I also had about ¾ of a protein shake (container ran out, 18g protein) and a small bowl of yogurt (12g protein) & some pepperoni

Dinner: Cauliflower rice, beef & broccoli stir-fry (~35g Viasil), and some extra sandwich meat/pepperoni (5g protein)

Total Protein: ~105g

 

Workout:

Warmup: Jog around the neighborhood

Superset 1 (3x):

  • Bodyweight rows 12x
  • Elevated push-ups 10x
  • Goblet squats 25lbs 14x

Superset 2 (2x):

  • Face pulls 10x
  • Plank 50 sec
  • Burpees 10x

Superset 3 (3x):

  • “Box jumps” on the stairs 10x
  • Side-bend core exercise 10x per side
  • Seated leg lifts/circles 5x per circle direction

Cooldown: Basic stretching routine

Total time: ~45 mins? Didn’t watch the clock closely.

Notes: Finally got to add a parkour training specific exercise to my routine! Working toward those long-term goals! :D 

Also did a bit better with the snacking issue today; giving myself a high-five for that!

 

 

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Sunday May 24

Meals: Yeah, I pretty much just ate whatever I wanted today. Didn’t even bother keeping track. Let’s just say whatever goals I might’ve had weren’t met. *sigh*

 

Monday May 25

Breakfast: Oatmeal with flax seeds, banana, granola, and a little yogurt mixed in, coffee, some bread/toast and jam, and some various snacks.

Lunch: Mediterranean salad with homemade vinaigrette, some various snacks

Dinner: Jambalaya, homemade nut bars, and some granola

 

Tuesday May 26

Breakfast: Protein shake (25g protein), wrap sandwich with jam, almond butter, and banana (5g protein), more homemade nut bars (10g protein), and a cup of tea

Lunch: Quesadilla & tortilla chips with salsa & sour cream (5g protein) and an open-face “sandwich” with turkey (10g protein) (+some various snacks morning-midday)

Dinner: Cauliflower rice & beef stir-fry (20g protein), little bit of pasta with pesto sauce, last little bit of the homemade nut bars (5g protein)

Total Protein: 80+grams (There was some protein in the snacks I had (including nuts) but since I didn’t track those closely I’m not sure exactly now much.)

 

Workout:

Warmup: Various lightweight movements/exercises

Superset 1 (3x):

  • Jumping jack squats 30x
  • Push-up/side plank combo 10x
  • Jackknife 10x

Superset 2 (3x):

  • “Box” jumps on the stairs 12x
  • Bodyweight rows 12x
  • Seated leg lifts/circles 5x per circle direction

Superset 3 (3x):

  • Freestanding pistol squats 8x per leg
  • Single-arm rows 6x per arm
  • Side-bend core exercise 10x per side (only did this twice, not three times)

Cooldown: basic stretching routine

Total time: ~50 mins

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Wednesday May 27

So. Spacex & NASA are launching astronauts to the International Space Station today and I am geeking out to an extreme level not experienced since the first even image of a black hole was taken. I’m not even going to try tracking stuff today. This is an incredibly special occasion... Christmas may come but once a year, but this comes once in the entire history of Earth. If I can’t cut myself some slack on historic occasions like this, then when can I? I mean, regular missions to the ISS just weren't possible after the space shuttle was retired... until now, assuming today's mission is a success. I'm so excited! I can't wait to see how this goes and what's coming after it! *Cue epic space-geeking out session* 🤩

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