An Unexpected Party

Fremen

Well-known member
Shaman from Italy
Posts: 3,523
"“Keep an eye on the staircases. They like to change.” Percy Weasley, Harry Potter and the Sorcerer’s Stone."
Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (5 min)
Fit December day 25
Push & Pull Challenge day 18 (Pull-ups 10-6-4, 30 sec rest)

Have a nice day bees
:coffee:
 

Fremen

Well-known member
Shaman from Italy
Posts: 3,523
"“Keep an eye on the staircases. They like to change.” Percy Weasley, Harry Potter and the Sorcerer’s Stone."
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (5 min)
Fit December day 27
Push & Pull Challenge day 16 (Push-ups 38-15-11, 30 sec rest)
Wild & Free Workout lv III with EC
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°




Today I resumed my workouts and it made me feel good :)




Have a nice day bees
:coffee:


Never bend your head. Always hold it high. Look the world straight in the eye. Helen Keller
 

Fremen

Well-known member
Shaman from Italy
Posts: 3,523
"“Keep an eye on the staircases. They like to change.” Percy Weasley, Harry Potter and the Sorcerer’s Stone."
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (5 min)
Fit December day 28
Push & Pull Challenge day 20 (Pull-ups 11-5-5, 30 sec rest)
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°




Minimal training today but that's okay, sometimes you have to take it easy :)




Have a nice day bees
:coffee:


Never limit yourself because of others’ limited imagination; never limit others because of your own limited imagination. Mae Jemison
 

Fremen

Well-known member
Shaman from Italy
Posts: 3,523
"“Keep an eye on the staircases. They like to change.” Percy Weasley, Harry Potter and the Sorcerer’s Stone."
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (5 min)
Fit December day 29
Push & Pull Challenge day 21 (Push-ups 38-15-13, 30 sec rest)
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°




I've already decided to do the January challenge because it's perfect for my training plans but I'm also mulling over the fact that I'd like to include a 5 min a day challenge in my training, a different one every month for variety, intense but not you take up too much time :)




Have a nice day bees
:coffee:


Let us make our future now, and let us make our dreams tomorrow's reality. Malala Yousafzai
 

Fremen

Well-known member
Shaman from Italy
Posts: 3,523
"“Keep an eye on the staircases. They like to change.” Percy Weasley, Harry Potter and the Sorcerer’s Stone."
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (5 min)
Fit December day 30
Push & Pull Challenge day 22 (Pull-ups 12-5-5, 30 sec rest)
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°




There's no such thing as being on vacation and having little time to train :LOL:




Have a nice day bees
:coffee:


You don't always need a plan. Sometimes you just need to breathe, trust, let go, and see what happens. Mandy Hale
 

Fremen

Well-known member
Shaman from Italy
Posts: 3,523
"“Keep an eye on the staircases. They like to change.” Percy Weasley, Harry Potter and the Sorcerer’s Stone."
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (5 min)
Fit December day 31
Push & Pull Challenge day 23 (Push-ups 41-16-12, 30 sec rest)
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°




Starting tomorrow I will have two challenges running at the same time for the first few days of January, I will take the opportunity to play with repetitions to fatigue until the last perfect repetition :)




Have a nice day bees
:coffee:


If I cannot do great things, I can do small things in a great way. Martin Luther King Jr.
 

Fremen

Well-known member
Shaman from Italy
Posts: 3,523
"“Keep an eye on the staircases. They like to change.” Percy Weasley, Harry Potter and the Sorcerer’s Stone."
BEFORE LUNCH

Universal Warmup (5 min)
Push & Pull Challenge day 24 (Pull-ups 12-5-5, 30 sec rest)
Power Hold Challenge day 1
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°




I started the new challenge, on time on January 1st :yas:

The Pull-ups to fatigue went well, in both the first two sets I managed to get the bar to the chest, in the third I couldn't do it and I landed with my chin above the bar but it's still an excellent workout.
I would like to always reach the bar to the chest until the last repetition at the cost of doing fewer total repetitions, I will get there in my own time :)
For squats (Power Hold Challenge) I chose the deep squat variation which is great mobility work, otherwise they are too easy.



Have a nice day bees
:coffee:


You are enough just as you are. Meghan Markle
 

Fremen

Well-known member
Shaman from Italy
Posts: 3,523
"“Keep an eye on the staircases. They like to change.” Percy Weasley, Harry Potter and the Sorcerer’s Stone."
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Wu Qin Xi - (instructional video) [15 min]

°°°
BEFORE LUNCH

Universal Warmup (5 min)
Push & Pull Challenge day 25 (Push-ups)
Power Hold Challenge day 2
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°




Yesterday I had to scold the tenants in the apartment downstairs because it was the third night in a row that they wouldn't let us sleep and today I sprayed the house with anti-mold, happy new year :p
Jokes aside, I'm taking it philosophically :)





Have a nice day bees
:coffee:


The bad news is time flies. The good news is you're the pilot. Michael Altshuler
 

Gandhalfit

Well-known member
Druid from TLV
Pronouns: You there
Posts: 935
"Every world spins in pain. If there is any kind of supreme being... it is up to all of us to become his moral superior. Vetinari/Pratchett"
Best of luck with the mold and neighbors situation
 

Fremen

Well-known member
Shaman from Italy
Posts: 3,523
"“Keep an eye on the staircases. They like to change.” Percy Weasley, Harry Potter and the Sorcerer’s Stone."
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (5 min)
Push & Pull Challenge day 26 (Pull-ups)
Power Hold Challenge day 3
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°




The challenges I have chosen are interesting but fortunately they will only overlap this week :p
New ideas for 2024 training are already swirling in my mind but I'm waiting until next week to put them into practice, over these holidays I really managed to train as little as possible, there was always something else to do :LOL:
You can't keep everything under control, you have to give up something :)




Have a nice day bees
:coffee:


Spread love everywhere you go. Mother Teresa
 

MadamMeow

Well-known member
Fae from Central NJ
Posts: 899
"I see my vision burn, I feel my memories fade with time, but Im too young to worry..."
Gotta love how time works. It's crazy to think of how I could play video games when I was a teen for 8+ hours without a care in the world.

Now it's hard to find 8 minutes for anything I really REALLY want to do :imp:

Hope whatever you decide for 2024 that you end up enjoying! :cool:
 

Fremen

Well-known member
Shaman from Italy
Posts: 3,523
"“Keep an eye on the staircases. They like to change.” Percy Weasley, Harry Potter and the Sorcerer’s Stone."
Gotta love how time works. It's crazy to think of how I could play video games when I was a teen for 8+ hours without a care in the world.

Now it's hard to find 8 minutes for anything I really REALLY want to do :imp:
The most ridiculous thing is that when you're a child you don't even know how lucky you are :LOL:
 

Fremen

Well-known member
Shaman from Italy
Posts: 3,523
"“Keep an eye on the staircases. They like to change.” Percy Weasley, Harry Potter and the Sorcerer’s Stone."
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (5 min)
Push & Pull Challenge day 27 (Push-ups)
Power Hold Challenge day 4
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°




I've officially decided to take it easy until Monday when I go back to the gym, I'll just do what I feel like doing :)
A 5 minute challenge is really ideal for not feeling guilty :LOL:




Have a nice day bees
:coffee:


Don't wait. The time will never be just right. Napoleon Hill
 

Fremen

Well-known member
Shaman from Italy
Posts: 3,523
"“Keep an eye on the staircases. They like to change.” Percy Weasley, Harry Potter and the Sorcerer’s Stone."
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (6 min)
Push & Pull Challenge day 28 (Pull-ups)
Power Hold Challenge day 5
Glutes, Quads, Hamstrings & Calves Workout
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°




I definitely wasn't able to train as I would have liked during these holidays but I still trained, I did a good job of mobility and a good minimum of strength work, so I'm satisfied as well. :)





Have a nice day bees
:coffee:


Motivation comes from working on things we care about. Sheryl Sandberg
 

Fremen

Well-known member
Shaman from Italy
Posts: 3,523
"“Keep an eye on the staircases. They like to change.” Percy Weasley, Harry Potter and the Sorcerer’s Stone."
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (6 min)
Push & Pull Challenge day 29 (Push-ups)
Power Hold Challenge day 6
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°




I'm mulling over the outcome of a 30 day pull-up and push-up challenge to failure, tomorrow I'll take stock :)





Have a nice day bees
:coffee:


If you have good thoughts they will shine out of your face like sunbeams and you will always look lovely. Roald Dahl
 

Fremen

Well-known member
Shaman from Italy
Posts: 3,523
"“Keep an eye on the staircases. They like to change.” Percy Weasley, Harry Potter and the Sorcerer’s Stone."
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (6 min)
:completed:Push & Pull Challenge day 30 (Pull-ups)
Power Hold Challenge day 7
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



My body tolerated a month of daily training to failure well: pull-ups and push-ups, I thought it would be much worse.
What I learned:
+ as I already knew, it is essential to do a good warm-up, especially for pull-ups which are one of the most challenging exercises ever, it is essential to avoid injuries, if you get hurt you stop training, so it's better to "throw away" 5 minutes than a few weeks of rehabilitation
+ 5 minutes or less of intense exercise can be tolerated well even for a whole month, it took me 3 minutes to do pull-ups including 30 sec rest and a little more for push-ups
+ pushing a little more works well to push the limit a little further, it's been a while since i managed to do 41 push-ups in a row
+ failure workouts require the least amount of time especially with 30 second rests, you explode really quickly
+ a demanding challenge forces you not to train too comfortably
- to increase the repetitions the good form of those repetitions suffers a bit
- after a certain point it becomes really difficult to improve
- 30 seconds of rest between to failure exercises are very few, you barely get your breath back
I did some tests instead of going to failure going to fatigue, basically the difference in my case is that I pay more attention to good repetition form instead of how many repetitions I do.
It's hard to find a good balance between really struggling and not getting too complacent by not really pushing.
The next experiments (Power Hold Challenge) will involve modifying the day of pushups + plank with pull-ups to fatigue and push-ups to fatigue + plank but increasing the rest to 1 min.
I will try to only do repetitions with good form and still get as close as possible to maximum effort.
In short, I have already planned my experiments for the week :LOL:




Have a nice day bees
:coffee:


Keep your face always toward the sunshine, and shadows will fall behind you. Walt Whitman
 
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