A Revolutionary Ranger's Training Log in the Age of Zombie Capitalism

[Al Raven]

Weekly workout 2/3
Couldn't manage to do three wkts this week, but that's okay.
Keep looking and moving forward!

 

[Damer]

On the days when you can't have you thought of using some of the "Exercise Snacks" shown on our YouTube Library?

 

[Al Raven]

On the days when you can't have you thought of using some of the "Exercise Snacks" shown on our YouTube Library?

Thanks Damer, I'll check it out. I've always struggled with managing my narcolepsy to find the time and energy to train/do physical activities, but since december it's been pretty tough, probably because of my ongoing/unsolved knee problem.
But as Darebee has always promoted (and given useful tools and ideas to find solutions!), you can find ways and things that "work for you" and fit into your specific daily circumstances...

 

[Al Raven]

On the days when you can't have you thought of using some of the "Exercise Snacks" shown on our YouTube Library?

Woops, link doesn't work!

 

[Damer]

@Al Raven it seems to work OK for me but here it is, naked: https://www.youtube.com/playlist?list=PLQSMS0J6JbrJ70k0GTlPCi_GJrth9vXj8

 

[Al Raven]

It says "The playlist does not exist", can you just tell me the name of the playlist and I'll find it on the channel page?

 

[Damer]

It's "Exercise Snacks" on our YouTube Channel.

 

[Al Raven]

 

[Al Raven]

So I've found the link on the website, but apparently (at least for me) on youtube the specific playlist isn't there...

 

[Al Raven]

I'll definitely check out the collection on the website though...

 

[Damer]

So I've found the link on the website, but apparently (at least for me) on youtube the specific playlist isn't there...

That's so weird! I wonder why not. We don't have any restrictions in place so this has to be either a glitch on YouTube's side or some kind of regional issue with access rights. Our world is so complex at times!

 

[Al Raven]

I think these small workouts are a great idea for me, thanks for reminding me that's an option^^

 

[Al Raven]

And I can tweak/modify them a little bit to make it more challenging or focus on other moves/exercises, e.g. pullups, burpees, turkish get ups or other kettlebell moves...
It's good because I simply don't always have enough energy to get into a "full"/longer workout (also it's unpredictable, so a bit hard to stick to a strict schedule even if I have the motivation...)

 

[Al Raven]

Workout 1/3
Pushups and pullups today! (ladders, negatives, alternating btwn them, etc)

 

[Al Raven]

Workout 2/3
Not sure what I'm gonna do yet, but I'm getting started with my workout right now...

 

[Al Raven]

Workout 3/3
Warmup: barbell squat warmup sets + jumping jacks
Part 1) 3 sets (rest as needed):

1. 5 barbell squats @ 80kg
2. 2 or 3 min jump rope

Part 2) deadlift warmup then 1 x 5 @ 90kg
Lower Body stretching

 

[Al Raven]

Workout 3/3
Warmup: barbell squat warmup sets + jumping jacks
Part 1) 3 sets (rest as needed):

1. 5 barbell squats @ 80kg
2. 2 or 3 min jump rope

Part 2) deadlift warmup then 1 x 5 @ 90kg
Lower Body stretching

I'm always amazed by the longevity of squat/deadlift strength "gains", for lack of a better word...
I haven't done any heavy squats or deadlifts for over six months, maybe even a year.
Yet I could comfortably do these (with proper warmup of course)!

 

[Al Raven]

Went to a new/other physio today, I'm feeling re-motivated to complete this knee rehab!

 

[MadamMeow]

Glad to hear, I hope it goes well for you!

 

[Al Raven]

Alongside the physio/knee rehab stuff and pushups and pullups training, I want to take up some cardio/fat-burning workouts, and specifically running and HIIT/circuit workouts.
Running (either treadmill or outdoors, now that the weather is finally nicer/warmer) is one option, but I'm also coming up with a straightforward, go-to workout (obviously I might have to test and modify it):

• Duration/level: do as many sets/rounds as possible, but the idea is even if I'm only able to do a short/small session it's still a solid HIIT-type effort (e.g. as I've explained many times, I always have to factor in how much energy vs sleepiness on I have on a given day)
• Exercise selection: probably some of the cardio/HIIT/fat-burning classics, but I'll do the ones that I kind of "enjoy" doing because I need to do this regularly (e.g. I'm not gonna do 10 or more burpee reps in a row, or plank "climbers"; etc)
• I think it's a good idea to not have too many wkts to choose from and rather focus on running on the one hand, and when I don't feel like it, a go-to indoor/home HIIT/circuit-type workout that's straightforward and adaptable to my flows of energy/lack thereof

I'm brainstorming and testing today, I'll share my notes and specific workout details as I come up with it

 

[Al Raven]

Brainstorming: exercises (obviously I'm not gonna do all these in a single workout lmao)
These are hiit/circuit-type fat-burning/cardio-challenging exercises that I actually enjoy doing

• Jumping jacks
• High knees and butt kicks
• Jab-cross-elbow-knee
• Backfist or lateral elbow + side kick
• Kb swings
• Squat jumps
• Side-to-side ski jumps
• 123-123 (yes, as a teen I once made the mistake of trying the "Insanity" wkt which represents everything I hate about the US-centered fitness/weight loss industry; but one thing I'll say is some of the exercises themselves are nice!)
• Squat jacks (jack starting position then drop/jump into a squat with legs slightly spread/turned outward, and repeat)
• Power jumps (again it's from "Insanity": kind of a darebee "knee tuck jump" + tapping the knees each time)
• Hit the floor
• Kb squats
• Hop heel clicks
• (Toe tap hops)
• Bounce+squat
• Sprinter lunges

I also think one thing that would work for me is doing a pushup in between exercises as "sneaky/proxy/dummy burpee" (i.e. makes you drop to the ground and get back up, it's a kind of "fake" burpee between exercises - also a classic martial arts/boxing conditioning drill, of course! - that also work/train the pushup exercise which is undeniably one of the GOATs).

 

[Al Raven]

Draft of the single set:

1. 2min-5min jumping jacks (or jump rope)
2. Kb swings or Combat Move/combo (either for 10-20 reps or for 30'' to 1min)
3. 30'' Plyo exercise 1
4. Kb squats
5. 30'' Plyo exercise 2
6. 1 min sprint high knees

Bonus/"extra credit" (which means I can avoid it if too tired, which is 100% gonna happen some days): is doing a pushup between each exercise

 

[Al Raven]

Draft of the single set:

1. 2min-5min jumping jacks (or jump rope)
2. Kb swings or Combat Move/combo (either for 10-20 reps or for 30'' to 1min)
3. 30'' Plyo exercise 1
4. Kb squats
5. 30'' Plyo exercise 2
6. 1 min sprint high knees

Bonus/"extra credit" (which means I can avoid it if too tired, which is 100% gonna happen some days): is doing a pushup between each exercise

Would appreciate some feedback/thoughts!

 

[Al Raven]

Basic weekly plan:

• Doing running OR this wkt (which I'll call my "Raven HIT wkt" - HIT for "high intensity training", not necessarily with intervals...) at least three times a week.
• Pushups and pullups training throughout the week: during the HIT workouts, and on non-cardio/HIT days, probably a type of "Greasing the Groove" format or doing one or two short pushup and/or pullups-focused workouts.
• Physio/knee exercises -> to be defined (it might change the amount of times I do running/HIT workouts; hopefully it will be set by Friday)

 

[Al Raven]

Not sure I'm gonna write down what I do every single day, but I'm back to regular training/activity now

 

[MadamMeow]

Doing the regular activity is what matters, so glad for you with that. And please do keep stopping by when you can.

 

[Al Raven]

Raven Circuit Workout done (3 sets) - I've just put all intervals at 30", longer intervals will be for later when I can increase the level/intensity^^
Here's the interval: https://www.intervaltimer.com/timers/11950695-raven-hit-circuit-lvl-i

 

[Al Raven]

I feel like this workout template/format works for me (aside from physio wkts, gym stuff, running maybe, pushup and pullup training - all varying depending on energy and so on):

• Can scale it/increase the level as I get back to being fitter etc
• Fine to do a few (3-4) sets if I don't have time or low energy/motivation; while I can on the contrary try doing "as many sets as possible" when I have more energy
• I like jumping jacks, high knees, kettlebell swings, kettlebell squats, and they're some of the best fat-burning/cardio-training exercises
• Extra feature/challenge if I feel like it: drop down, do a pushup, come back up between exercises (as I explained previously, this is a sort of "dummy burpee", I think that's a neat trick^^)
• Having two slots where I can pick exercises means I can mix it up a bit and make it a bit more fun or challenging
  • (I called them "Plyo exercises" since most are jump-based, but it's not set in stone - e.g. combat moves or combos are fine!)
• Still relatively short, i.e. between 20 and 45min, which I like

 

[Al Raven]

We'll see, I think these four or five things (physio/knee, pushup-pullup training, Raven circuit/HIIT, running)are a nice plan to focus on in the upcoming months, in parallel to eating better (and greener). Of course the knee/physio rehab does remain my priority, but the exercises I've been given constitute a solid workout on their own (if done back to back)
Let's keep that motivation up!
Now that I'm settled, the difficult/crucial part is staying committed to it instead of changing every two or three weeks.

 

[Al Raven]

Hi everyone (or anyone) I'm alive btw, just too goddamn tired to use this forum regularly. I love this community though, if not for narcolepsy I would be much more active... We'll see if I try once more to keep a training log regularly and ideally also take a look at what other people are doing (I hope I've made clear it's not that I don't want to keep up with it and to interact with others, but my daily energy levels are insanely small every single thing is draining/exhausting so I have to prioritize/etc), but even if I don't I'm still trying to work through my knee and leg problems.
Basically the worse issue on the left knee - which was just because of a fall on that left leg at the start of 2023 - probably masked the underlying issue which is the destructive impacts of being desk-bound, all-day-sitting, largely sedentary especially on the posterior part/muscles of the legs. I'm feeling some aches in both legs which confirms this, now I think the focus is "simply" trying to undo this damage by gradually training better and harder these muscle groups (hamstrings, glutes, and of course the other big leg and back things but those aren't the issue because I've mostly been healthy/active)

Don't want to get into it more (at least not right now), but that's still my priority, and it's clear that there's no deeper issue it's just I have to "train me legs/knees/etc" back into health. If that doesn't work, I simply don't know what I'll do. But I think it's more than probable than we (me and my physio, that is) have finally found out the real issue and hence how I'll (eventually) get out of this frustrating "small but persistent and annoying" problem...

In more positive news, last week I finally managed to break a period/cycle of - to put it diplomatically to sooth my inner voice - "negative/poor eating". As I said in the past, this is a deeper medical issue it's not just psychological, it's tied to narcolepsy I'm not gonna just overcome it once and for all (unless some medical "solution" to "cure" narcolepsy emerges) but what I can do is find healthy and positive ways to deal with it. So I basically have cycles over the years and I try taking back control when/how I can and try eating healthier. Anyways, enough talk the good news is it finally got better last week which means I'll probably try losing a bit of fat by the end of 2024. This fits neatly into my default fitness drive/preference which is for things that are challenging but not hardcore (I'm not looking for Crossfit nonsense, breaking records, running marathons or whatever, but I like training to be decently fit, strong, healthy and happy)


I'm off to a workout, I'm sorry I can't interact more with the lovely people on here but I love you all!

 

[MadamMeow]

It is always nice to see you, hoping things get much better for you soon.

 

[Al Raven]

It is always nice to see you, hoping things get much better for you soon.

Thanks

 

[Al Raven]

Today's workout: Kettlebell HIIT
Let's see how many sets I can do, my starting goal is 5 (lvl II)

 

[Al Raven]

Btw later on today I'll be taking care of/going on a walk with a German shepard (bit of volunteering I do to help elderly folks who need help with their dogs), which is apparently a really nice dog so I'm excited^^ And then a sweet Indian dinner with a friend! I've had worst days honestly

 

[Al Raven]

Today's workout: Kettlebell HIIT
Let's see how many sets I can do, my starting goal is 5 (lvl II)

5 sets completed, phew

 

[Al Raven]

Today's workout
5 sets of the following circuit:

1. 2 min jumping jacks
2. 20 reverse and forward lunges (bdw)
3. MAX single-leg Swiss ball glute bridges (both legs)
4. 10+ single-led deadlifts with dumbbells or kettlebells
5. 10 lunges and/or squats with two 12kg kettlebells; OR 10 side lunges with one kettlebell
6. MAX banded hamstring curls (both legs)

That's the plan, we'll see how it turns out in practice!

 

[Al Raven]

Reduced the jumping jacks to 1min after the first set. Good workout, I didn't feel like going to the gym...

 

[Al Raven]

(again just as a reminder, I'm doing more training than can be seen here, I just don't write it all down...)

Yesterday's Wkt

1. 2min Jumping Jacks (warmup/cardio)
2. Bodyweight circuit: 3 sets of (unspecified reps, but basically ~5-10)
   1. Step ups with slow negative/lowering (on a box)
   2. Multidirectional lunges (forward, backward, lateral)
   3. Single leg elevated glute bridges, w/ heel on box (both legs)
3. Weightlifting (barbells)
   1. Romanian deadlifts 3 x 10 @ 60 kg
   2. Rows 3 x 5 @ 60 kg
   3. Hip thrusts 5 x 5 @ 55 kg
   4. Squats 3 x 5 @ 75 kg
   5. Deadlifts 1 x 5 @ 90 kg
4. 3 x 10 Seated leg curls @ 43 kg

 

[Al Raven]

Today's Workout
1) jumping jacks, multidirectional lunges, step ups
2) Romanian deadlifts 3 x 10 @ 62.5 kg
3) Rows 3 x 5 @ 62.5 kg
4) Hip thrusts 3 x 5 @ 60 kg
5) Squats 3 x 5 @ 80 kg
6) Deadlifts 1 x 5 @ 95 kg
7) 3 x 10 Seated leg curls @ 43 kg

 

[Al Raven]

By the way, it seems that my knee/legs issue is finally starting to go away!

 

[Al Raven]

Today's Workout
1) 3 x box step ups w/ slow lowering + 1leg elevated glute bridges (each leg)
2) Romanian deadlifts 3 x 10 @ 62.5 kg
3) Rows 3 x 10 @ 40 kg
4) Squats 3 x 5 @ 80 kg
5) Deadlifts 1 x 5 @ 97.5 kg

 

[Al Raven]

By the way, it seems that my knee/legs issue is finally starting to go away!

Phew, it's been a problem (and weirdly it's even more frustrating because it's NOT a bad/big injury, but one of those cases of subtle/sneaky/tricky imbalances that are hard to resolve) since January 2023 so I'm DELIGHTED that I can now see and reach the end of this process....

 

[Al Raven]

Today's Workout
1) 3 x box step ups w/ slow lowering + 1leg elevated glute bridges (each leg)
2) Romanian deadlifts 3 x 10 @ 62.5 kg
3) Rows 3 x 10 @ 40 kg
4) Squats 3 x 5 @ 80 kg
5) Deadlifts 1 x 5 @ 97.5 kg

I usually do low-ish reps ("ish" because I don't care about going below 5 reps, as athletes and competitive lifters do) with the barbell, but here I did 3 x 10 for Romanian deadlifts and Rows ("bent-over rows").

• Romanian deadlifts: only doing them to target hamstrings -> for my knee/anterior leg issue. The goal is more general mobility and activating/challenging anterior leg muscles, rather than heavier lifts/loads, so sets of 10 reps seemed better + it also means I can still do 1 x 5 heavy deadlifts which is one of my favorite exercises^^
• Rows: I've been doing some 3 x 5/5 x 5 to build up "heavier/absolute" strength, but today (and probably moving forward, i.e. alternating btwn 3-5 x 5 and 3-5 x 10+) I wanted to train at a higher volume.

 

[Al Raven]

It felt great, I really like barbell rows despite generally kinda struggling with upper body strength (not that it's an issue, but I've not really succeeded in building up either bdw or weightlifting upper body and arm strength, as much as I've done for lower body and back stength)

 

[Al Raven]

One way I've more or less managed to avoid replicating the damage of sitting on a chair for endless hours every week, is using a Swiss/physio ball at my desk (I work from home).
It's obviously unstable so a) force you to sit upright and balance with hips, core, etc , and b) it also discourages from staying sitted hours on end -> it's not really comfortable so it makes you want to regularly get up and walk around.

 

[Al Raven]

Yesterday's Workout
It was very challenging despite being pretty short and not going to the gym (i.e. not using heavy weights)!
I did three sets of the following and I'm still sore today...

1. Multidirectional lunges w/ two kettlebells (each 12kg) --> namely forward lunges (around 10 reps) then a bunch of side lunges (very hard with those weights!)
2. Multidirectional lunges - likewise forward lunges then side lunges - without any weight but emphasizing range of motion
3. Single leg deadlifts w/ two kettlebells (each 12kg)
4. Single leg elevated glute bridges (each leg, as many as possible)

 

[Al Raven]

Today's workout

1. 2min Jumping Jacks (warmup/cardio); two minutes of jumping jacks always feels like an eternity, it's arguably one of the greatest exercises ever invented by humans^^ (great for general cardio, warmup, mobility, interval training/HIIT, rising heart rate between other exercises or sets, you name it...)
2. Weightlifting (barbells)
   1. Romanian deadlifts 3 x 10 @ 65 kg; on top of the main point of this exercise (usual back/work from deadlift, but especially challenging hamstrings/posterior leg muscles), it's really challenging for the grip (because you don't put the bar down like in a standard deadlift, so for 10 reps you're holding it constantly)
   2. Rows 3 x 5 @ 65 kg; it'll be worth keeping that weight for 2-3 more times until I'm fully comfortable with it, before moving on.
   3. Hip thrusts 5 x 5 @ 65 kg ; I couldn't check or ask but a girl next to me was doing it with (I think?) ~100kg lol, it's wild what humans can do without even bulking up/gaining weight (that girl was clearly in good shape and fit, but nothing extraordinary at first sight, you know?)
   4. Squats 3 x 5 @ 82.5 kg; I'm probably gonna need to start taking longer breaks between sets now; also my max. squat weight in the past was 100 kg
   5. Deadlifts 1 x 5 @ 100 kg ; nice benchmark, my top deadlift weight that I achieved a bunch of years ago was 120 kg
3. 3 x to failure Seated leg curls @ 43 kg --> this is a good test to see if the damage of sitting has impacted your hamstrings! I hate it though, both because it's tough and because it's a typical muscle-isolating machine exercise that doesn't match any actual functional, normal or even athletic/sports movement that humans do lol

 

[Al Raven]

Yesterday's Workout
It was very challenging despite being pretty short and not going to the gym (i.e. not using heavy weights)!
I did three sets of the following and I'm still sore today...

1. Multidirectional lunges w/ two kettlebells (each 12kg) --> namely forward lunges (around 10 reps) then a bunch of side lunges (very hard with those weights!)
2. Multidirectional lunges - likewise forward lunges then side lunges - without any weight but emphasizing range of motion
3. Single leg deadlifts w/ two kettlebells (each 12kg)
4. Single leg elevated glute bridges (each leg, as many as possible)

Doing this workout again today, but slightly modified (3 sets in total)

1. Double-kettlebell lunges (only forward) x 10
2. Double-kettlebell squats x 10
3. Side lunges w/ 1 kettlebell x 10
4. Double-kettlebell single leg deadlifts
5. Single leg elevated glute bridges (each leg, as many as possible)

 

[Al Raven]

Today's workout
1) warmup and mobility
circuit w/ jumping jacks, step ups, lunges and glute bridges

2) Machines/cables
3 x 10 Lat pulldowns @ 32kg
Seated leg curls 3 x 8-10 @ 36kg
Seated rows 3 x 10 @ 45kg

3) Barbells
Bench press 4 x 10 @ manageable/light weight -> 30 kg
Inverted rows 3 x amap
Overhead press 4 x amap @ manageable/light weight -> 30 kg (reps = approx. 8, 7, 4)
Squats 3-5 x 5 @ 85
Deadlifts 1x5 @ 100

 

[Al Raven]

Today's Workout

1. Pushups, 3 sets to failure (~1min rest in btw): 7, 4, 2.
2. Pullup training (mostly holds at different angles, and active dead hangs with scapular raises, etc)
3. Dumbbell and kettlebell arm exercises