My way towards (next) OCR

[aramis]

11 hours ago, Mortimer said:

When you started walking did it become less painful?

Nope. As I said - it didn't feel like a stich. It was 100% emanating from stomach. I suppose it could be caused by extra stress from course and exam... IDK really. But when I got home and ate dinner it went away.

 

[Mortimer]

Almost sounds like gastric from the symptoms of it =o

[aramis]

Dec. 16th

 

Workout (back):

3x:

- 5x pull-ups,

- 5x chin-ups,

- 10x active hang knee raises,

- rest 2 min

 

Another "shortened" workout (didn't do body rows), because I got stuck with some paperwork in the afternoon.

 

Stretch: Sun Salutations.

 

Food: OK

[aramis]

Dec. 17th

 

Workout (burpees):

15min timer, 89 reps.

 

After burpees I took my 16kg Kettlebell and did:

20 swings

16 clean&press each side

16 sumo deadlifts (for this, I need to find heavier stuff).

 

Stretching - Sun Salutations.

 

Food: OK.

[aramis]

Dec. 18th

 

Workout (full body):

 

Time-based Kettlebell workout (20 min), done with 16kg/35lb bell

Did additional two breaks between exercises, about 1 minute each.

 

Recorded reps (bold font indicates progress):

 

1. Slingshot x 1 minute - 20 reps per side

2. Halo x 1 minute - 12 reps per side

3. Overhead Warm Up x 1 minute - 7 reps per side

4. Single Leg Deadlift x 1 minute - 10 reps per side

5. Bottoms Up Clean x 1 minute - 10 reps per side

6. One Arm Swing x 2 minutes - 35 reps per side

7. Lunge with Rotation x 2 minutes - 12 reps per side

1 minute rest

8. Clean and Press x 2 minutes - 12 per side

9. Regular Row x 2 minutes - 20 reps per side

10. Thruster x 2 minutes - 13 reps per side

11. Bob and Weave x 1 minute - 14 reps per side

1 minute rest

12. Turkish Get Up x 4 minutes - 5 reps per side

 

At the end: 8 chin-ups and 20 push-ups as a finisher.

 

Stretching - Sun Salutations.

 

Food: OK.

[aramis]

Dec. 19th

 

Workout (burpees):

15min timer, 90 reps.

 

After burpees I took my 16kg Kettlebell and did:

20 swings

16 clean&press each side

16 sumo deadlifts - to make syre my form is correct I stood against a wall, with toes no further than 5cm (2in) away from the wall. Didn't touch the wall

 

Stretching - Sun Salutations.

 

Food: was okay, but then I grabbed couple cookies and spoonful of icing while decorating gingerbread men with kids. So, I will settle for okay-ish  

[Mortimer]

Lol my meals are a bit of a disaster this festive season. Sure, I'm still getting my vegetables, but chocolates and cakes tend to pop in with alarming frequency =P

[aramis]

3 hours ago, Mortimer said:

chocolates and cakes tend to pop in

Tell me about it... My boss just dumped this at our lunch-room.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

How am I supposed to resist cheesecake and nut filled poppy seed cake?

At least there are mandarins (or tangerines? IDK the difference) - I can delude myself I'm eating healthy...

 

[Mortimer]

Heh, surprisingly enough I do have a weakness for poppy seed cakes. Or cakes in general. And with so much rain, not much running is being done =(

 

Cheesecake OK, I'm mostly immune since most cheese cakes are too cheesy for me. I prefer my cheesecake with fruity flavours ie blueberry or lemon. Orange is also a nice twist. 

[aramis]

Dec. 20th

 

Workout (back):

3x:

- 10x pull-ups,

- 10x body rows,

- 10x active hang knee raises,

- rest 2+ min

 

10 pullups! It was ugly as hell, done slowly with 5-10 sec beaks between reps, but I did it! 

 

Stretch: Sun Salutations.

 

Food: OK-ish again. Ate cake and some candy at work, but skipped dinner later. 

[aramis]

Dec. 21st

 

Running: NONE

It starts to be annoying I can't get my runs normally. Last week I needed to postpone my run, and this week I decided not to run at all. My cold is getting worse, so I need to concentrate on fighting the infection. 

But I went for a walk instead - 4.6km done in 40 min, which gives me 8min40sec pace. 

 

Food: OK.

[aramis]

Dec. 22nd

 

Rest day, 'nuff said.

 

Food: OK.

[Mortimer]

Yeah I hate having to postpone runs - in my case it's raining cats and dogs so... Yep. Rain on my glasses=can't see where I'm going =screwed ><

 

I've been walking quite some due to Orna though and I'm considering today if I can literally do a dungeon run(run from one dungeon to the next before my buffs wear out) =P But I need to know where is the stop point for each dungeon so I can clear it. 

[aramis]

Dec. 23rd

 

Workout (back):

3x:

- 10x pull-ups,

- 10x body rows,

- 10x active hang knee raises,

- rest 3+ min

 

Took longer rests between sets. Felt like I should, as doing so much pull-ups makes me unable to properly do rows (or I think so).

 

Stretch: Sun Salutations.

 

Food: OK

[aramis]

Dec. 24th

 

Workout (burpees):

15min timer, 90 reps.

 

After burpees I took my 16kg Kettlebell and did:

20 swings

16 clean&press each side

16 sumo deadlifts - toes no further than 2.5cm (1 in) away from the wall. 

 

Stretching - Sun Salutations.

 

Food: don't even ask. It's frickin' Christmas Eve!

[aramis]

Dec. 25th

 

Just crushed 60reps of squats with 47kg weight (~60% body weight) for Squatmas mini challenge. 

 

Usual workout later...

 

 

Workout (full body):

 

Time-based Kettlebell workout (20 min), done with 16kg/35lb bell

Did additional two breaks between exercises, about 1 minute each.

Leg exercises cut from workout for today. Squatmas mini did the job earlier. 

 

Recorded reps (bold font indicates progress):

 

1. Slingshot x 1 minute - 20 reps per side

2. Halo x 1 minute - 12 reps per side

3. Overhead Warm Up x 1 minute - 7  only 4 reps per side

4. Single Leg Deadlift x 1 minute - 10 reps per side

5. Bottoms Up Clean x 1 minute - 10 reps per side

6. One Arm Swing x 2 minutes - 35 reps per side

7. Lunge with Rotation x 2 minutes - 12 reps per side none

1 minute rest

8. Clean and Press x 2 minutes - 12 per side

9. Regular Row x 2 minutes - 20 reps per side

10. Thruster x 2 minutes - 13 reps per side none

11. Bob and Weave x 1 minute - 14 reps per side none

instead those two I did chin-ups - 4 + 2 reps

1 minute rest

12. Turkish Get Up x 4 minutes - 5 reps per side

 

At the end: 8 chin-ups and 20 push-ups as a finisher.

 

Stretching - Sun Salutations.

 

Food: Still overeating on treats , but gradually going back into my normal nutrition scheme. Should be back on track in two days or so.

[aramis]

Dec. 26th

 

Workout (burpees):

15min timer, 90 reps.

 

+ 16kg Kettlebell:

- 20 swings

- 16 clean&press each side

- 16 sumo deadlifts - toes no further than 2.5cm (1 in) away from the wall. 

 

 

Stretching - Sun Salutations.

 

Food: still not perfect, but going in the right direction.

[aramis]

Dec. 27th

 

Workout (back):

Following an advice I switched from circuit to "sets across" workout to see if my rows will improve. 

3 sets of 10x body rows

3 sets of 8x pull-ups

2min rest between sets

 

3 sets of 10x active hang knee raises

rest for 30sec between sets

 

And my rows actually improved. Doing 10 reps in a set was no longer an issue. Turns out I was doing too much without time for muscles to rest in my workout. On the other hand pull-ups were harder, but maybe if I give myself 3min of rest it'll be better. Will check this on Monday.

 

Stretch: Sun Salutations.

 

Food: ~90% OK. 

[aramis]

Dec. 28th

 

Running:

5km, 30min 48sec (6min10sec pace)

Ugh. Today's run was terrible. It started snowing yesterday, temp oscillates around freezing point and it's Iceland-like windy (no, really, wind is strong and it feels like it throws pins in your face). On top of that I don't feel entirely healthy yet - I still have a bit sore throat and runny nose.

So I decided to go to the local gym I recently found and run on a threadmill... Bloody hell, never again. I don't know is it some freakish mechanics in the machine or I need to learn to run on it, but it was... just ugh! Or maybe it was so bad because poor ventilation? I don't know, and I don't really care. I think I will rather skip my run than run in such conditions again. 

 

Food - I think I'm 90-95% back on track.

[Mortimer]

Urgh Aramis, I hope you get well soon! 

 

Treadmill running - if you want to run on a treadmill, just take the opportunity to listen to everything you want to on youtube. I usually Linkin Park. 

 

I had to run on a treadmill in Arizona as the dry conditions were making my nose congested and I couldn't breathe properly - but generally I don't like running on a treadmill since I feel it's not real. If zombies chase after you, it's outside so you'll have to get used to running on uneven terrain anyway. 

[aramis]

10 hours ago, Mortimer said:

I don't like running on a treadmill since I feel it's not real

Had just the same issue. That's why I NEED to find some forest dirt road to run during winter. My usual track is too windy now and I don't want to risk getting cold or throat inflammation every time I run.

 

Dec. 29th

Looks like I forgot to report my Sunday. It was rest day, so nothing to report anyway  

 

Dec. 30th

 

Workout (back):

3 sets of 8x pull-ups

3 sets of 10x body rows

2-3min rest between sets

 

2 sets of 15x active hang knee raises

rest ~ 30sec between sets

 

Stretch: Sun Salutations.

 

Food: OK.

[aramis]

Dec. 31st

 

To up my pull-up game, I am adding Fighter Pull-up Program to my workouts. It's 30 day ladder that (in theory) should double my MaxReps with pull-ups. We'll see.

 

FPP - done (5,4,3,2,1)

 

Workout (burpees):

15min timer, 89 reps. 

 

No kettlebell play this time.

 

Stretching - Sun Salutations.

 

Food: Back on track. Even ate less to leave some margin for calories from booze at night  

[aramis]

HAPPY NEW YEAR!!!

 

New Year, New Me!

...

 

wait, scratch that. I don't need all this "resolutions" nonsense. Consistency is the key.

 

Jan. 1st

 

FPP - done (5,4,3,2,2)

 

Workout (full body):

 

Time-based Kettlebell workout (20 min), done with 16kg/35lb bell

Did additional two breaks between exercises, about 1 minute each.

 

Recorded reps:

 

1. Slingshot x 1 minute - 20 reps per side

2. Halo x 1 minute - 12 reps per side

3. Overhead Warm Up x 1 minute - 6 reps per side

4. Single Leg Deadlift x 1 minute - 10 reps per side

5. Bottoms Up Clean x 1 minute - 10 reps per side

6. One Arm Swing x 2 minutes - 35 reps per side

7. Lunge with Rotation x 2 minutes - 12 reps per side

1 minute rest

8. Clean and Press x 2 minutes - 12 per side

9. Regular Row x 2 minutes - 20 reps per side

10. Thruster x 2 minutes - 12 reps per side

11. Bob and Weave x 1 minute - 14 reps per side

1 minute rest

12. Turkish Get Up x 4 minutes - 5 reps per side

 

At the end: 20 push-ups as a finisher.

 

Stretching - Sun Salutations.

 

Food: 100% back on track.

 

[aramis]

Jan. 2nd

 

FPP - done (5,4,3,3,2)

 

Workout (burpees):

15min timer, 90 reps.

20x KB sumo DL (toes 2.5cm/1in against the wall)

16/side KB clean&press

 

Stretching - Sun Salutations.

 

Food: OK. 

 

[aramis]

Jan. 3rd

 

FPP - done (5,4,4,3,2)

 

Workout (back):

3 x 10 body rows

3 x 10 knee raises

 

I removed pull-ups from "main" workout as I already did them earlier for FPP. I don't want to strain my shoulders too much, especially I have this discomfortable feel in shoulder joints. I think my body tries to tell me I'm overdoing. Probably will change my rouitne next week to give myself more regeneration time in upper body. 

 

Stretching: Sun Salutations

 

Food: OK.