LadyFenix Posted April 22, 2021 Report Share Posted April 22, 2021 I've been in this really annoying cycle for the past few years. The cycle goes like this: 1 Getting a wake up call about how far my fitness has fallen, 2. Diving into workouts that are too intense for my current level of fitness, 3. Getting hurt, 4. Having to rest for several weeks, to heal 5. Getting comfortable with laziness, and ceasing healthy behaviors. And repeat. Let's just try it again. The goal right now, is just to workout ..... at all. I don't care the schedule, frequency, style, program. Just to workout at some point in the week and to let that build. Quote Level 20 Ranger Monk Str- 18, Dex-12, Sta-10, Con-23, Wis-88, Cha-47 "Not all who wander are lost." "We Shall Not Practice Fear" Current Battlelog Link to comment
LadyFenix Posted April 22, 2021 Author Report Share Posted April 22, 2021 Here are my workouts so far this year: Jan. 21- 10 min. walk, & 10 knee pushups. Jan 29- 5x5 knee pushups, 5x5 squats, 5x5 deadlifts with several large books. Jan 30- knee pushups 5x5 Feb. 2 - 5x5 squats, 10 min. walk Feb 14 -5x5 squats, 5x5 incline pushups Feb. 28- 10 min. walk Just trying to build the habit. Quote Level 20 Ranger Monk Str- 18, Dex-12, Sta-10, Con-23, Wis-88, Cha-47 "Not all who wander are lost." "We Shall Not Practice Fear" Current Battlelog Link to comment
LadyFenix Posted April 22, 2021 Author Report Share Posted April 22, 2021 (Trying to re-establish strength baslines) March 3- shoulder press 1x5 @ 10lbs, 2x5 @ 15lbs, 2x5 @ 20 lbs. back extensions 5x5 @ 85 lbs. seated leg press 1x5 @ 70 lbs, 1x5 @ 80lbs, 1x5 @ 90 lbs, 1x5 @ 100lbs, 1x5 @ 110lbs. March 15- 10 min. walk, Incline press 5x5 @ 40lbs abdominal press 5x5 @ 60lbs shoulder press 5x5 @ 20lbs tricep press 5x5 @ 60lbs back extension 3x5 @ 85lbs, 3x5 @ 90lbs seated leg press 5x5 @ 110 lbs chest press 6x5 @ 30lbs lat pulldown 5x5 @ 60lbs rows 5x5 @ 40lbs leg curls 5x5 @ 40lbs March 27- 10 min. walk, shoulder press 5x5 @ 25lbs chest press 5x5 @ 30lbs lat pulldown 5x5 @ 70lbs rows 5x5 @ 55 lbs back extension 5x5 @ 100lbs, 5x5 @ 115lbs tricep press 5x5 @ 60lbs leg curls 5x5 @ 50lbs seated leg press 3x5 @ 110 lbs, 5x5 115 lbs, 2x5 @ 125 lbs. March 29- Ten minutes on the elliptical. shoulder press 5x5 @ 25lbs chest press 5x5 @ 30lbs lat pull downs 5x5 @ 70 lbs hamstring curls 5x5 65 lbs seated leg press 5x5 @ 115lbs. BW back extensions 15 reps. stretching. March 31- 10 min. walk Shoulder press- 5x5 @ 20lbs Chest press- 5x5 @ 30lbs Lat Pulldown- 5x5 @ 70lbs Leg Curls- 5x5 @ 65 lbs Seated Leg press-5x5 @ 115lbs Stretching Quote Level 20 Ranger Monk Str- 18, Dex-12, Sta-10, Con-23, Wis-88, Cha-47 "Not all who wander are lost." "We Shall Not Practice Fear" Current Battlelog Link to comment
LadyFenix Posted April 23, 2021 Author Report Share Posted April 23, 2021 (New plan : 4 weeks > Wedler based program > 3x a week > day 1: Bench Press & RDL > day 2: shoulder press & leg press > day 3: accessory lifts. ) Wendler week 1. April 2nd. 10 min. walk Bench press: 3x5 @ 30lbs, 3x5 @ 40 lbs, 3x5 @50 lbs. RDL: 3x5 @ 50lbs, 3x5 @ 60lbs, 3x5 70lbs. 12 supine leg lifts, 10 v-crunches L& R, each Stretching. April 5th. 7 min. elliptical Shoulder press- 3x5 @ 25 lbs, 3x5 @ 35 lbs, 3x5 @ 45 lbs Leg press- 3x5 @ 115lbs, 3x5 125 lbs, 3x5 140 lbs. Long butterflies 3x20 , Side planks 20 sec. each Stretching April 7th---Aux day. Lat pull down 5x5 @ 70 lbs Rows- 5x5 @ 55lbs. Back extensions 5x5 @ 100 lbs Leg curls 5x5 @ 65lbs tricep dips 5x5 @ 60lbs 3 hanging knee tucks stretching Wendler week 2 April 10th 10 min. interval walk Bench Press 3x3 2 40lbs, 3x3 @ 50 lbs, 3x3 @ 60lbs RDL: 3x3 60lbs, 3x3 @ 70lbs, 3x3 @ 80lbs 2- 20 sec. plank stretching April 12th - no cardio Shoulder press- 3x3 @ 30lbs, 3x3 @ 40 lbs, 3x3 2 50 lbs Leg Press: 3x3 @ 145 lbs, 3x3 @ 155 lbs, 3x3 165 lbs, 20 min. march in place, plank 20 sec. Stretching April 15---Aux day Lat pull down-5x5 @ 75 lbs. Rows 5x5 @ 60 lbs Back extension 5x5 @ 115 lbs Leg curls 5x5 @ 70 lbs. Tricep dips 5x5 @ 65 lbs Stretching Wendler week 3 April 17-- 10 min. walk Bench Press- 3x5 @ 50 lbs, 3x3 @ 60 lbs, 3x1 70 lbs (last round 3 reps). RDL- 3x5 @ 70lbs, 3x3 @ 80lbs, 3x1 @ 90 lbs (last round 3) Supline leg raises- 3x8 Stretching April 19-- 6 min. interval walk Shoulder press- 3x5 @ 35 lbs, 3x3 @ 45 lbs, 3x1 @ 55 lbs (last round 4) Leg Press- 3x5 @ 135 lbs, 3x3 2 160lbs, 3x1 2 175 lbs (last round 10). Stretching. Quote Level 20 Ranger Monk Str- 18, Dex-12, Sta-10, Con-23, Wis-88, Cha-47 "Not all who wander are lost." "We Shall Not Practice Fear" Current Battlelog Link to comment
LadyFenix Posted May 30, 2021 Author Report Share Posted May 30, 2021 May 1st: Made a mistake and tried the smith machine, Didn't realized the bar had a weight to it, I thought only free weight barbells, did. Turns out the smith machine bar at my gym is 20 lbs. so I accidentally lifted 20 lbs over what I intended and was hurt afterwards. 10 min. walk at 2.5 mph Bench Press (real weight, not the intended weight) 3x5 @ 55 lbs 3x5 @ 65 lbs 3x5@ 75 lbs. RDLs (real weight, not the intended weight) 3x5 75 lbs 3x5 85 lbs Had to skip the last set. No stretching, was hurt by this point, so I went home. May 3rd. Shoulder Press: 3x5 @ 30 lbs 3x5 @ 40 lbs 3x5 @ 50 lbs Leg press: 3x5 @145 lbs 3x5 @ 155 lbs 3x5 @ 165 lbs. Did a 13 min. walk. May 5th- Aux day Lat pull downs: 5x5 @ 75lbs Rows: 5x5 @ 60lbs. Back extensions: 5x5 @ 115lbs Leg curls : 5x5 @ 75lbs Tricep dips: 5x5 @ 65lbs Was short on time no walk, no stretching. Life has really interfered with the gym after that, and I haven't been back for over three weeks. Quote Level 20 Ranger Monk Str- 18, Dex-12, Sta-10, Con-23, Wis-88, Cha-47 "Not all who wander are lost." "We Shall Not Practice Fear" Current Battlelog Link to comment
LadyFenix Posted July 22, 2021 Author Report Share Posted July 22, 2021 June 2nd. Aux. day Lat Pull 5x5 @ 70lbs Rows 5x5 @. 55lbs Back extensions 5x5 @ 115lbs Leg curls 5x5 @ 65 lbs Tricep press 5x5 @ 60lbs 5 min. walk. June 8th 5 min. walk & wendler week 1 Leg press: 3x5 @ 145lbs, 3x5 @ 155lbs, 3x5 @ 165lbs. Shoulder press: 3x5 @ 30lbs, 3x5 @ 40lbs, 3x5 @ 50lbs. June 12th 6 min. walk, & wender week 1 Bench press 3x5 @ 35lbs, 3x5 @ 45lbs, 3x5@ 55lbs. RDL 3x5 @ 55lbs, 3x5 @ 65lbs 2x5 @ 75lbs. stretching, crunches and leg lifts July 15th 10 reps: push ups, sliding side lunges L & R, rear leg lifts, 20 crunches. July 21st 30 reps pendulum side leg lifts, 5 reps knee push ups 30 reps Russian twists -3.5 rounds in 15 min. Quote Level 20 Ranger Monk Str- 18, Dex-12, Sta-10, Con-23, Wis-88, Cha-47 "Not all who wander are lost." "We Shall Not Practice Fear" Current Battlelog Link to comment
LadyFenix Posted September 13, 2021 Author Report Share Posted September 13, 2021 Was going to do a challenge, but haven't been here in a while, and had trouble finding where the new thread button was.; it's probably my computer. Figured out a new workout schedule., should work with my actual life much better. Was Saturday --Cardio and Abs Sunday- Weights/Resistance (Hamstrings, Lats & Shoulders) Monday- Cardio and Abs Tuesday- Weights/Resistance (Squats & Pects) Wednesday --Jujitsu (Maybe abs and cardio, if I have energy left). Thursday--Bible study (Rest day) Friday--Errands (Rest day). At the same time, trying to work on getting enough sleep, and water. Quote Level 20 Ranger Monk Str- 18, Dex-12, Sta-10, Con-23, Wis-88, Cha-47 "Not all who wander are lost." "We Shall Not Practice Fear" Current Battlelog Link to comment
Numpty Posted September 14, 2021 Report Share Posted September 14, 2021 What I've always found really useful is to structure the workouts with a baseline - the minimum you want to do each session. Something that is the 'heart' of the programming towards your goals. After this, if you have time and recovery levels, you can add 'assistance' or work towards a secondary goal,or whatever you want. This is a bit like the idea of 531. Personally I do 10-30 minutes bodyweight work as my baseline. Afterwards I sometimes run or hit up arm work. I find it allows felexibility while keeping you consistent in some way. Hope that helps! Quote Link to comment
LadyFenix Posted March 20, 2022 Author Report Share Posted March 20, 2022 It's been nearly a year since I started this battle log, and several months since I left it, and now I'm back to try some new stuff. Quote Level 20 Ranger Monk Str- 18, Dex-12, Sta-10, Con-23, Wis-88, Cha-47 "Not all who wander are lost." "We Shall Not Practice Fear" Current Battlelog Link to comment
LadyFenix Posted March 20, 2022 Author Report Share Posted March 20, 2022 It's been nearly a year since I started this battle log, and several months since I left it, and now I'm back to try some new stuff. I like the challenges, but I prefer to do six weeks at a time, because that's how long it takes to learn a new habit, and yes I could use the 0 week, as my week one (and I have before), but I don't want to now. And I want to be able to start my six weeks over if I figure out something that doesn't work halfway through. During my latest round of doing too much challenges, I learned that I should start way at the beginning and baby step my way to fitness instead of jumping to unrealistic over-programed expectations. Tiny. Little. Baby. Steps. That's the plan right now. The goals for life are to be stronger, have more stamina, and feel better..... and sleep more. I really, really don't sleep enough. This is the basic schedule I'm attempting to follow. Sunday Monday Tuesday Wednesday Thursday Friday Saturday Church work work work work work Jujitsu Walk Walk Walk Walk Gym 1 Gym 2 Gym 1 "Walk' can either be a walk around my neighborhood, or it can be Zumba/dancing / circuit training, in my house. Mainly, some sort of stamina cardio. Gym day 1s-> RDLs, bench, and (pull ups) lat pull downs. (or a body weight equivalent) Gym da y 2 -> Squats, shoulder press, and dips. (or bodyweight equivalent). I may also throw in some Bulgarian split squats (the long ones) and glute bridges, because I have IT band issues, and quads exercises can make it worse when I don't balance it out with hamstrings as well. (Which is also why I am doing RDLs twice a week). Also, presumably, there should be 10-20 min. interval cardio in there, and 10-ish minutes of BW core work and yoga to finish out. Oh, I'm also trying to reclaim my shoulder stand, which I did not realize I had lost until very recently. In the past, I've picked a progression style/program and stuck with it for months. I like the 5/3/1 progression system the best, but I've also found a lot of benefits with 5x5s, and 3x8s, and inverted pyramids. So I'm going to play with it all, and not worry about following a specific program right now. I'm just building habits. (I also totally reserve the right to change up the scheduled exercises, randomly, depending on how I'm feeling that day.) I have a bar at home, which is helping for days when I don't make it to the gym, but I would like to actually make the gym a habit. I got an MP3 player for Christmas, which should help, because my gym's awful music is honestly a big reason why I'm not going right now. It's so bad I can't think focus or think straight. I still haven't loaded anything on the MP3 player, but that's a goal for the end of the month. I. Will. Not. Beat. Myself. Up. For. Missing. A. Day. I'm determined. I also, will not over-focus on obtaining certain milestones, because it makes no sense to hurt myself in the process of trying to obtain one, or to compare myself to where I was a decade ago. I forgive myself for necessary side-questing. Here's a progress graph. Sunday Monday Tuesday Wed Thursday Friday Saturday Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 For the next six weeks, the plan is just to get in my walks and get decent daily sleep. And If I do any other stuff, such as strength building, that's just going to be bonus. 1 Quote Level 20 Ranger Monk Str- 18, Dex-12, Sta-10, Con-23, Wis-88, Cha-47 "Not all who wander are lost." "We Shall Not Practice Fear" Current Battlelog Link to comment
LadyFenix Posted March 24, 2022 Author Report Share Posted March 24, 2022 Sunday Monday Tuesday Wed Thursday Friday Saturday Week 1 Zumba Sleep Bul. Split Squats-20 nope Sleep Zumba Sleep Week 2 Week 3 Week 4 Week 5 Week 6 It's been raining off and on all week, so I haven't been able to get my walks in, did Zumba instead. Kind of got enough sleep, but because I overslept, not because I went to be on time. Quote Level 20 Ranger Monk Str- 18, Dex-12, Sta-10, Con-23, Wis-88, Cha-47 "Not all who wander are lost." "We Shall Not Practice Fear" Current Battlelog Link to comment
LadyFenix Posted March 25, 2022 Author Report Share Posted March 25, 2022 Sunday Monday Tuesday Wed Thursday Friday Saturday Week 1 Zumba Sleep Bul. Split Squats-20 nope Sleep Zumba Sleep Weights & Sleep Week 2 Week 3 Week 4 Week 5 Week 6 Got eight hours last night, but only because I overslept by two hours. Today did 20 Bulgarian split squats on each leg (really starting to like those things), and reverse pyramid RDLs, (10, 9, 8, 7, 6) reps. with the bar. Quote Level 20 Ranger Monk Str- 18, Dex-12, Sta-10, Con-23, Wis-88, Cha-47 "Not all who wander are lost." "We Shall Not Practice Fear" Current Battlelog Link to comment
LadyFenix Posted March 28, 2022 Author Report Share Posted March 28, 2022 Sunday Monday Tuesday Wed Thursday Friday Saturday Week 1 Zumba Sleep Bul. Split Squats-20 nope Sleep Zumba Sleep Weights & Sleep Sleep Sleep Week 2 Week 3 Week 4 Week 5 Week 6 Quote Level 20 Ranger Monk Str- 18, Dex-12, Sta-10, Con-23, Wis-88, Cha-47 "Not all who wander are lost." "We Shall Not Practice Fear" Current Battlelog Link to comment
LadyFenix Posted March 30, 2022 Author Report Share Posted March 30, 2022 Sunday Monday Tuesday Wed Thursday Friday Saturday Week 1 Zumba Sleep Bul. Split Squats-20 Sleep Zumba Sleep Weights & Sleep Sleep Sleep Week 2 none Walk None Week 3 Week 4 Week 5 Week 6 Quote Level 20 Ranger Monk Str- 18, Dex-12, Sta-10, Con-23, Wis-88, Cha-47 "Not all who wander are lost." "We Shall Not Practice Fear" Current Battlelog Link to comment
LadyFenix Posted April 1, 2022 Author Report Share Posted April 1, 2022 Sunday Monday Tuesday Wed Thursday Friday Saturday Week 1 Zumba Sleep Bul. Split Squats-20 Sleep Zumba Sleep Weights & Sleep Sleep Sleep Week 2 none Walk None none Weights. Week 3 Week 4 Week 5 Week 6 5 sets RDLs: with the bar-- 10, 8, 6, 5,5 30 sec. plank x 2 3 sets, alt. hammer curls/shoulder press.: 10, 8, 6 Quote Level 20 Ranger Monk Str- 18, Dex-12, Sta-10, Con-23, Wis-88, Cha-47 "Not all who wander are lost." "We Shall Not Practice Fear" Current Battlelog Link to comment
LadyFenix Posted April 4, 2022 Author Report Share Posted April 4, 2022 Sunday Monday Tuesday Wed Thursday Friday Saturday Week 1 Zumba Sleep Bul. Split Squats-20 Sleep Zumba Sleep Weights & Sleep Sleep Sleep Week 2 none Walk None none Weights. none none Week 3 Sleep Sleep Week 4 Week 5 Week 6 Quote Level 20 Ranger Monk Str- 18, Dex-12, Sta-10, Con-23, Wis-88, Cha-47 "Not all who wander are lost." "We Shall Not Practice Fear" Current Battlelog Link to comment
LadyFenix Posted April 5, 2022 Author Report Share Posted April 5, 2022 I read a memory from seven years ago on FB. I had just completed a 1001 burpee challenge, in which I did 143 burpees a day for seven days. I didn't just decided to do this, I spent nearly four months working up to it. I added one burpee a day, rain or shine, until I hit 100. Then I wanted to keep going, and did 100 for a solid week; and finally deciding to do 143 a day for "The Week of 1001." It was big deal to me; and I've held onto it over the years, not as a marker of success, but as a reminder of failure. Once I could do 143 burpees in a day, and now I could maybe do three before getting dizzy, or my knees cracking at frightening decibels. Today, however, instead of regarding the old FB post through the disappoint of comparison; I merely looked at the memory and simply thought, "That's cool, I wonder what my next challenge will be". 1 Quote Level 20 Ranger Monk Str- 18, Dex-12, Sta-10, Con-23, Wis-88, Cha-47 "Not all who wander are lost." "We Shall Not Practice Fear" Current Battlelog Link to comment
LadyFenix Posted April 7, 2022 Author Report Share Posted April 7, 2022 Sunday Monday Tuesday Wed Thursday Friday Saturday Week 1 Zumba Sleep Bul. Split Squats-20 Sleep Zumba Sleep Weights & Sleep Sleep Sleep Week 2 none Walk None none Weights. none none Week 3 Sleep Sleep Sleep Sleep Week 4 Week 5 Week 6 Quote Level 20 Ranger Monk Str- 18, Dex-12, Sta-10, Con-23, Wis-88, Cha-47 "Not all who wander are lost." "We Shall Not Practice Fear" Current Battlelog Link to comment
LadyFenix Posted April 17, 2022 Author Report Share Posted April 17, 2022 Sunday Monday Tuesday Wed Thursday Friday Saturday Week 1 Zumba Sleep Bul. Split Squats-20 Sleep Zumba Sleep Weights & Sleep Sleep Sleep Week 2 none Walk None none Weights. none none Week 3 Sleep Sleep Sleep Sleep Sleep Sleep Cardio Weights Week 4 Sleep Sleep Cardio Weights none Weights none none Week 5 Week 6 Quote Level 20 Ranger Monk Str- 18, Dex-12, Sta-10, Con-23, Wis-88, Cha-47 "Not all who wander are lost." "We Shall Not Practice Fear" Current Battlelog Link to comment
LadyFenix Posted April 18, 2022 Author Report Share Posted April 18, 2022 Sunday Monday Tuesday Wed Thursday Friday Saturday Week 1 Zumba Sleep Bul. Split Squats-20 Sleep Zumba Sleep Weights & Sleep Sleep Sleep Week 2 none Walk None none Weights. none none Week 3 Sleep Sleep Sleep Sleep Sleep Sleep Cardio Weights Week 4 Sleep Sleep Cardio Weights none Weights none none Week 5 Sleep Weights Week 6 3x5 RDLs with the bar yesterday. Saw a thing from Al Kavadlo on FB today that said exercise is like medicine, and like any medicine the dosage is crucial; a responsible doctor will only prescribe a low dosage to begin with and you increase it only as necessary. And then Steve ( or whoever is in charge of NF FB) posted a thing about how we make stuff too complicated when all most of us need is a walk, more sleep, and some therapy. And it all made me think about what I'm trying to do right now. To just establish healthy habits and be mindful, instead of pushing really aggressive, unwavering goals. I feel like I'm on a good path, even if it's a slow one. Next week I'm taking a vacation. I not going anywhere, I just want to have a restful staycation. But I do have two goals with vacation, 1). To get my garden in order. 2). To figure out the MP3 player I got for Christmas and load some workout playlists. The music at the gym is awful. 1 Quote Level 20 Ranger Monk Str- 18, Dex-12, Sta-10, Con-23, Wis-88, Cha-47 "Not all who wander are lost." "We Shall Not Practice Fear" Current Battlelog Link to comment
LadyFenix Posted May 6, 2022 Author Report Share Posted May 6, 2022 Sunday Monday Tuesday Wed Thursday Friday Saturday Week 1 Zumba Sleep Bul. Split Squats-20 Sleep Zumba Sleep Weights & Sleep Sleep Sleep Week 2 none Walk None none Weights. none none Week 3 Sleep Sleep Sleep Sleep Sleep Sleep Cardio Weights Week 4 Sleep Sleep Cardio Weights none Weights none none Week 5 Sleep Weights none Weights Cardio none Sleep Sleep Week 6 Sleep Cardio none none Sleep Sleep Sleep Sleep Vacation did not go as planned. I ended working at least part of every day, and I felt guilty for the rest I did get. I only got a small portion of my to-do list completed,. I can't say it was particularly restful. but what it did was it allowed my get enough of my errands done that I could actually rest on the weekend. So I do feel somewhat better. I've also decided to take every Friday (or at least the afternoon) off. 1. To help me get errands done so I can rest on the weekend, 2. So that I can rest a little more rest on Friday, and hopefully in general. Quote Level 20 Ranger Monk Str- 18, Dex-12, Sta-10, Con-23, Wis-88, Cha-47 "Not all who wander are lost." "We Shall Not Practice Fear" Current Battlelog Link to comment
LadyFenix Posted May 6, 2022 Author Report Share Posted May 6, 2022 I guess I need a new graph: Sunday Monday Tuesday Wed Thursday Friday Saturday Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 I really, really plan to get my mp3 settled this weekend. (Hopefully today). So that I can go back to the gym next week without wanting to shove an ice pick in my ear. That should help things. If I can, I might go do a challenge since it lines up well with my next six weeks. Quote Level 20 Ranger Monk Str- 18, Dex-12, Sta-10, Con-23, Wis-88, Cha-47 "Not all who wander are lost." "We Shall Not Practice Fear" Current Battlelog Link to comment
LadyFenix Posted May 8, 2022 Author Report Share Posted May 8, 2022 Sunday Monday Tuesday Wed Thursday Friday Saturday Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Not on the chart yet. I've been working on wrist mobility, and have improved enough to do pushups. I haven't done more than 5 (knee) pushups for a year, because of wrist pain. But thankfully, the mobility stuff has been working, and i was able to do actual sets today. Lunges (each side), 3x8 @ body weight Rear leg lifts (each side), 3x15 @ body weight Knee pushups 3x8 @ body weight. Honestly, this is the most I've done months. So I'm going to leave it at that and be happy with myself. Quote Level 20 Ranger Monk Str- 18, Dex-12, Sta-10, Con-23, Wis-88, Cha-47 "Not all who wander are lost." "We Shall Not Practice Fear" Current Battlelog Link to comment
LadyFenix Posted May 9, 2022 Author Report Share Posted May 9, 2022 On 3/20/2022 at 2:30 AM, ladylydia said: This is the basic schedule I'm attempting to follow. Sunday Monday Tuesday Wednesday Thursday Friday Saturday Church work work work work work Jujitsu Walk Walk Walk Walk Gym 1 Gym 2 Gym 1 "Walk' can either be a walk around my neighborhood, or it can be Zumba/dancing / circuit training, in my house. Mainly, some sort of stamina cardio. Gym day 1s-> RDLs, bench, and lat pull downs (for pull ups). or bodyweight equivalent. Gym da y 2 -> Squats, shoulder press, and dips. (or bodyweight equivalent). I may also throw in some Bulgarian split squats (the long ones) and glute bridges, because I have IT band issues, and quads exercises can make it worse when I don't balance it out with hamstrings as well. (Which is also why I am doing RDLs twice a week). Also, presumably, there should be 10-20 min. interval cardio in there, and 10-ish minutes of BW core work and yoga to finish out. Oh, I'm also trying to reclaim my shoulder stand, which I did not realize I had lost until very recently. In the past, I've picked a progression style/program and stuck with it for months. I like the 5/3/1 progression system the best, but I've also found a lot of benefits with 5x5s, and 3x8s, and inverted pyramids. So I'm going to play with it all, and not worry about following a specific program right now. I'm just building habits. (I also totally reserve the right to change up the scheduled exercises, randomly, depending on how I'm feeling that day.) Changing this a bit. Sunday Monday Tuesday Wednesday Thursday Friday Saturday Church work work work work work Jujitsu Float day Walk Walk Walk Float day Gym 1. Gym 2 Still doing walks around the neighborhood/ 5-10 min. Zumba- ish videos from Youtube. "Gym 1". is still: RDLs, bench and lats. Also working core with planks or shoulder stands, and assorted abs exercises. + 10=20 min. of some type of cardio. "Gym 2". is now: Squats, Bulgarian split squats, shoulder press, and tricep dips; possibly also glute bridge. + planks & 10-20 min cardio. "Float days" are days that could be BW circuits, MA conditioning drills, abs and core, yoga; or they could be rest days, What ever I need them to be, it's the weekend. And, as much as I love 5/3/1s and 5x5s; I really need to work on lifting moderate weights for awhile. I always want to dive back into powerlifting and I lift too heavy too fast, and end up injuring myself. So, to moderate myself, I need to do moderate sets. I'll be back on 3x8s, pyramids, and inverted pyramids for a while so let myself rebuild safely. 1 Quote Level 20 Ranger Monk Str- 18, Dex-12, Sta-10, Con-23, Wis-88, Cha-47 "Not all who wander are lost." "We Shall Not Practice Fear" Current Battlelog Link to comment
LadyFenix Posted May 23, 2022 Author Report Share Posted May 23, 2022 Sunday Monday Tuesday Wed Thursday Friday Saturday Week 1 Walk Week 2 Week 3 Week 4 Week 5 Week 6 Walked 3.5 miles yesterday. Did one mile by myself, then later in the day, met up with a group of friends for a walk that lasted 2.5 miles. I didn't know I could do that much at one time anymore. And, though my feet are paying for it because my shoes are old, my knees and hips are fine; which is a huge and happy surprise. 1 Quote Level 20 Ranger Monk Str- 18, Dex-12, Sta-10, Con-23, Wis-88, Cha-47 "Not all who wander are lost." "We Shall Not Practice Fear" Current Battlelog Link to comment
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