Assassin's Journal

Hwestneth Hwestneth Logging since October 2026
Hwestneth

Hwestneth

Assassin
183 posts
Do you want it bad enough to get hit in the face?

Assassin's Journal

It's been about 3–4 years since I last exercised consistently, and apparently that comes with a few debuffs. I've noticed that I'm much more prone to injuries and that my body doesn't quite handle physical activity the way it used to.

So, I've decided it's time to get back into shape! I'll be using this journal to track my workouts and progress.

It's nice to be back. I've missed this place!
 
Friday 16 October 2026

  • 1-Minute Meditation Challenge Day 1
  • Walkabout Challenge Day 16
  • Vitality Day 16 - lvl. 3; 30s rest
  • Negative Pull-Ups Challenge Day 1
  • Flex Hang Challenge Day 1
  • Deadhang Challenge Day 1
  • 50 Push Ups Challenge Day 1
  • Tricep Dips Challenge Day 1
  • The Ranger Challenge Day 1 + quad stretches
  • Daily Exercise: 20 Archer Lunges
  • Glute Forge Challenge Day 1
  • Back & Core Day 1
  • Perfect Balance Challenge Day 1 - lvl. 3
  • 2 Minute Mobility Challenge Day 1
  • Touch Your Toes Challenge Day 1
  • Zen Yoga & Meditation Day 1
  • Posture Challenge Day 16

Notes:
I created a routine out of multiple challenges and a few addon programs. It took roughly 1-1,5h to complete and it felt just right (although slightly tougher than anticipated). Funny thing with the balance challenge was that the balance wasn't an issue at all, the issue was leg strength necessary to keep the leg raised to the side :LOL: In Negative Pull Ups Challenge I also did full pull ups up and then slowly lowered myself down, which added a bit of difficulty.

My main goal is to build core, lower back, and glute strength to address a lingering pain in my hip. Secondary goal is to build up upper body strength again.
 
Saturday 17 October 2026

  • 1-Minute Meditation Challenge Day 2
  • Walkabout Challenge Day 17
  • Vitality Day 17 - lvl. 3; 1 minute rest
  • Negative Pull-Ups Challenge Day 2
  • Flex Hang Challenge Day 2
  • Deadhang Challenge Day 2
  • 50 Push Ups Challenge Day 2
  • Tricep Dips Challenge Day 2
  • The Ranger Challenge Day 2
  • Daily Exercise: 8 jump knee tucks
  • Glute Forge Challenge Day 2
  • Back & Core Day 2
  • Perfect Balance Challenge Day 2 - lvl. 3
  • 2 Minute Mobility Challenge Day 2
  • Touch Your Toes Challenge Day 2
  • Zen Yoga & Meditation Day 2
  • Posture Challenge Day 17
  • Guild Quest: 12 x 20 jumping jacks (between sets and challenges)

Hip pain has already improved a bit :ss: Today's most challenging exercise was 10 minute meditation from Zen Yoga & Meditation program. It looks like my hips and lower back are not flexible enough to comfortably sit cross-legged in the meditation pose. I have to work on that. For the first half, I was leaning back on my hands and for the second half I was partly focused on leaning forward to improve flexibility.
 
Sunday 18 October 2026

  • 1-Minute Meditation Challenge Day 3
  • Walkabout Challenge Day 18
  • Vitality Day 18
  • Negative Pull-Ups Challenge Day 3
  • Flex Hang Challenge Day 3
  • Deadhang Challenge Day 3
  • 50 Push Ups Challenge Day 3
  • Tricep Dips Challenge Day 3
  • The Ranger Challenge Day 3
  • Daily Exercise: 40 Standing Shoulder Taps
  • Glute Forge Challenge Day 3
  • Back & Core Day 3
  • Perfect Balance Challenge Day 3 - lvl. 3
  • 2 Minute Mobility Challenge Day 3
  • Touch Your Toes Challenge Day 3
  • Zen Yoga & Meditation Day 3
  • Posture Challenge Day 18
  • Guild Quest: 10 x 20 jumping jacks (between sets and challenges)
  • Push Up Club: 2x5 push ups
  • Yoga Club: Yin Workout + 2 Minutes Child's Pose
 
Monday 19 October 2026

  • 1-Minute Meditation Challenge Day 4
  • Walkabout Challenge Day 19
  • Vitality Day 19 - lvl. 3; 30s rest
  • Negative Pull-Ups Challenge Day 4
  • Flex Hang Challenge Day 4
  • Deadhang Challenge Day 4
  • 50 Push Ups Challenge Day 4
  • Tricep Dips Challenge Day 4
  • The Ranger Challenge Day 4 + quad stretch
  • Daily Exercise: 30 Side Leg Raises
  • Glute Forge Challenge Day 4
  • Back & Core Day 4
  • Perfect Balance Challenge Day 4 - lvl. 3
  • 2 Minute Mobility Challenge Day 4
  • Touch Your Toes Challenge Day 4
  • Zen Yoga & Meditation Day 4
  • Posture Challenge Day 19
  • Guild Quest: 13 x 20 jumping jacks (between sets and challenges)
  • Push Up Club: 6 extra push ups to hit the day's goal + practice of the week
  • Yoga Club: Greet The Day + 10 slow reps of Cat & Cow

Meditation is tough, brain keeps focusing on ambient noise such as birds outside or the white noise produced by AC. I can touch my toes! Next challenge is to get my palms to the ground.

The new clubs are all so exciting for some reason, I wish I could join them all but I only have so much time in a day so I decided on two: push ups & yoga.
 
Tuesday 20 October 2026

MISC
  • 12km cycling
ROUTINE
  • Walkabout Challenge Day 20
  • Vitality Day 20 - lvl. 3; 1 min rest
  • Daily Exercise: 30 Jumping T-s
  • Negative Pull-Ups Challenge Day 5
  • Flex Hang Challenge Day 5
  • Deadhang Challenge Day 5
  • 50 Push Ups Challenge Day 5
  • Tricep Dips Challenge Day 5
  • The Ranger Challenge Day 5 + 60 punches
  • Glute Forge Challenge Day 5
  • Back & Core Day 5
  • Perfect Balance Challenge Day 5 - lvl. 3
  • 2 Minute Mobility Challenge Day 5
  • Touch Your Toes Challenge Day 5
  • Zen Yoga & Meditation Day 5
  • 1-Minute Meditation Challenge Day 5
  • Posture Challenge Day 20
CLUBS (week 43)
  • 💪Push Up Club:
    • This week's call: 20 Push ups daily
    • Progress: 2/7 days
    • Today's contribution: 18 from workouts + 2 extra
    • This week's practice: Body as one plank ✔
  • 🪷Yoga Club:
    • Today's contribution: Zen Yoga & Meditation Day 5
    • This week's practice: 10 slow reps of Cat & Cow ✔
  • 🦵Squat Club:
    • This week's call: 500 squats throughout the week
    • Progress: 20/500 reps
    • Today's contribution: 20 reps
    • This week's practice: Sit back, not down ✔

Soo... the clubs are just too tempting. I've decided I want to join all of them! :plot:

I'm going to spread out joining them over the next week or so, though, to figure out how to smoothly incorporate them into my daily routine. Yoga and push-ups shouldn't be an issue, since they're already part of my training program. Squats could be a nice little filler between workouts or sets. As for Fight Club, I'm thinking I'll keep my participation fairly low-key, mostly answering the weekly calls and getting some practice in rather than committing to anything too demanding.

Walking and Running Clubs are a little trickier. My job is already quite physically demanding, and I average around 20,000 steps per shift, four days a week. Because of that, I'm not too keen on adding extra walking or running on workdays. I'll probably have to work around my days off for Running Club, but I'm wondering whether the walking I already do at work could count towards Walking Club's weekly calls? Or does it need to be a dedicated walk?
 
Wednesday 21 October 2026

ROUTINE
  • Walkabout Challenge Day 21
  • Vitality Day 21
  • Daily Exercise: 30 Standing W-Extensions
  • Negative Pull-Ups Challenge Day 6
  • Flex Hang Challenge Day 6
  • Deadhang Challenge Day 6
  • 50 Push Ups Challenge Day 6
  • Tricep Dips Challenge Day 6
  • The Ranger Challenge Day 6 + 40 punches
  • Glute Forge Challenge Day 6
  • Back & Core Day 6
  • Perfect Balance Challenge Day 6 - lvl. 3
  • 2 Minute Mobility Challenge Day 6
  • Touch Your Toes Challenge Day 6
  • Zen Yoga & Meditation Day 6
  • 1-Minute Meditation Challenge Day 6
  • Posture Challenge Day 21
CLUBS (week 43)
  • 💪Push Up Club:
    • This week's call: 20 Push ups daily
    • Progress: 3/7 days
    • Today's contribution: 38 from workouts
    • This week's practice: Body as one plank ✔
  • 🪷Yoga Club:
    • Today's contribution: 2-Minute Yoga
    • This week's practice: 10 slow reps of Cat & Cow ✔
  • 🦵Squat Club:
    • This week's call: 500 squats throughout the week
    • Progress: 120/500 reps
    • Today's contribution: 100 reps (in sets of 10 between sets)
    • This week's practice: Sit back, not down ✔
  • 👊 Fight Club:
    • This week's call: The Bride - lvl. 1; 2 minutes rest ✔
    • This week's practice: Guard up between everything ✔
  • 🚶‍♀️‍Walking Club:
    • This week's call: 5 walks this week
    • Progress: 1/5 days
    • Today's contribution: 4hrs / 20 000 steps

Managed to squeeze in Fight Club's weekly call and it was exhausting :tired: My shift is still coming up so I don't know yet how much I walked, will update and check in in the evening.
 
Thursday 22 October 2026

ROUTINE
  • Walkabout Challenge Day 22
  • Vitality Day 22 - lvl. 3; 30s rest
  • Negative Pull-Ups Challenge Day 7
  • Flex Hang Challenge Day 7
  • Deadhang Challenge Day 7
  • 50 Push Ups Challenge Day 7
  • Tricep Dips Challenge Day 7
  • The Ranger Challenge Day 7 + quad stretches
  • Daily Exercise: 30 Squat Jacks
  • Glute Forge Challenge Day 7
  • Back & Core Day 7
  • Perfect Balance Challenge Day 7 - lvl. 2
  • 2 Minute Mobility Challenge Day 7
  • Touch Your Toes Challenge Day 7
  • Zen Yoga & Meditation Day 7
  • 1-Minute Meditation Challenge Day 7
  • Posture Challenge Day 22
CLUBS (week 43)
  • 💪Push Up Club:
    • This week's call: 20 Push ups daily
    • Progress: 4/7 days
    • Today's contribution: 60 from retrieving pies from the badger
    • This week's practice: Body as one plank ✔
  • 🪷Yoga Club:
  • 🦵Squat Club:
    • This week's call: 500 squats throughout the week
    • Progress: 220/500 reps
    • Today's contribution: 100 reps (in sets of 5 or 10 between sets)
    • This week's practice: Sit back, not down ✔
  • 🚶‍♀️‍Walking Club:
    • This week's call: 5 walks this week
    • Progress: 2/5 days
    • Today's contribution: 30 minutes

Overall fitness is improving, and my upper body is finally coming back around! On days 3–5 of the upper body challenges, I was starting to feel like doing upper-body exercises every day was a bit too much. My arms and shoulders were sore and tired to the point where they almost gave out on me during push-ups. Luckily, the volume has been low enough for the body to adapt, because today they actually felt easy! However, I've discovered a new weakness, one I was already somewhat aware of: my core, especially my sides. I had to downgrade Perfect Balance to level 2 (from 2 minutes to just 1) to be able to complete the side planks.
I also went for a short walk down to the creek today. It's been raining for a few days now, and there's a crossing point that you can normally just step over when it's dry. Even when there's water, it usually doesn't go much above your ankles. Today, though, it looked like a river!

river.jpg


On a completely different note, I recently got into a habit-tracking app that also doubles as an RPG. Completing habits earns you XP and stamina, which you can then use to do things in-game. It couples extremely well with Darebee and it's been surprisingly effective! I've already managed to kick a few bad habits for two weeks straight, the house looks a lot cleaner, and apparently I'm now also very emotionally invested in it. Today, I caught myself yelling at my character to: "EAT THE PUMPKIN, JUST EAT THE PUMPKIN!!" when it's health got dangerously low in a boss fight (it can choose between hitting the boss or eating healing items in a fight).

So yeah, I think the app is working.
 
Friday 23 October 2026

ROUTINE
  • Walkabout Challenge Day 23
  • Daily Exercise: 50 Alt Chest Expansions
  • Vitality Day 23 - lvl. 3; 30s rest
  • Negative Pull-Ups Challenge Day 8
  • Flex Hang Challenge Day 8
  • Deadhang Challenge Day 8
  • 50 Push Ups Challenge Day 8
  • Tricep Dips Challenge Day 8
  • The Ranger Challenge Day 8 + 60 punches
  • Glute Forge Challenge Day 8
  • Back & Core Day 8
  • Perfect Balance Challenge Day 8 - lvl. 3
  • 2 Minute Mobility Challenge Day 8
  • Touch Your Toes Challenge Day 8
  • Zen Yoga & Meditation Day 8
  • 1-Minute Meditation Challenge Day 8
  • Posture Challenge Day 23
CLUBS (week 43)
  • 💪Push Up Club:
    • This week's call: 20 Push ups daily
    • Progress: 5/7 days
    • Today's contribution: 20 from the challenge
    • This week's practice: Body as one plank ✔
  • 🪷Yoga Club:
  • 🦵Squat Club:
    • This week's call: 500 squats throughout the week
    • Progress: 320/500 reps
    • Today's contribution: 100 reps (in sets of 5 or 10 between sets)
    • This week's practice: Sit back, not down ✔
  • 🚶‍♀️‍Walking Club:
    • This week's call: 5 walks this week
    • Progress: 3/5 days
    • Today's contribution: 225 minutes / 24000 steps at work
 
Saturday 24 October 2026

ROUTINE
  • Walkabout Challenge Day 24
  • Vitality Day 24
  • Negative Pull-Ups Challenge Day 9
  • Flex Hang Challenge Day 9
  • Deadhang Challenge Day 9
  • 50 Push Ups Challenge Day 9
  • Tricep Dips Challenge Day 9
  • The Ranger Challenge Day 9 + 40 punches
  • Glute Forge Challenge Day 9
  • Back & Core Day 9
  • Daily Exercise: 10 Windshield Wipers
  • Perfect Balance Challenge Day 9 - lvl. 1
  • 2 Minute Mobility Challenge Day 9
  • Touch Your Toes Challenge Day 9
  • Zen Yoga & Meditation Day 9
  • 1-Minute Meditation Challenge Day 9
  • Posture Challenge Day 24
CLUBS (week 43)
  • 💪Push Up Club:
    • This week's call: 20 Push ups daily
    • Progress: 6/7 days
    • Today's contribution: 24 from the challenge
    • This week's practice: Body as one plank ✔
  • 🪷Yoga Club:
    • Today's contribution: Zen Program Day 9
  • 🦵Squat Club:
    • This week's call: 500 squats throughout the week
    • Progress: 420/500 reps
    • Today's contribution: 100 reps (in sets of 5 or 10 between sets)
    • This week's practice: Sit back, not down ✔
  • 🚶‍♀️‍Walking Club:
    • This week's call: 5 walks this week
    • Progress: 4/5 days
    • Today's contribution: 180 minutes / 20000 steps at work
 
Sunday 25 October 2026

ROUTINE
  • Daily Exercise: 30 Straight Leg Bounds
  • Walkabout Challenge Day 25
  • Vitality Day 25 - lvl. 3; 30s rest
  • Negative Pull-Ups Challenge Day 10
  • Flex Hang Challenge Day 10
  • Deadhang Challenge Day 10
  • 50 Push Ups Challenge Day 10
  • Tricep Dips Challenge Day 10
  • The Ranger Challenge Day 10 + quad stretch
  • Glute Forge Challenge Day 10
  • Back & Core Day 10
  • Perfect Balance Challenge Day 10 - lvl. 3
  • 2 Minute Mobility Challenge Day 10
  • Touch Your Toes Challenge Day 10
  • Zen Yoga & Meditation Day 10
  • 1-Minute Meditation Challenge Day 10
  • Posture Challenge Day 25
CLUBS (week 43)
  • 💪Push Up Club:
    • This week's call: 20 Push ups daily ✔
    • Progress: 7/7 days ✔
    • Today's contribution: 26 from the challenge
    • This week's practice: Body as one plank ✔
  • 🪷Yoga Club:
    • Today's contribution: 2-Minute Yoga Workout
  • 🦵Squat Club:
    • This week's call: 500 squats throughout the week ✔
    • Progress: 500/500 reps ✔
    • Today's contribution: 80 reps (in sets of 10 between sets)
    • This week's practice: Sit back, not down ✔
  • 🚶‍♀️‍Walking Club:
    • This week's call: 5 walks this week ✔
    • Progress: 5/5 days ✔
    • Today's contribution: TBA
 
Monday 26 October 2026

ROUTINE
  • Walkabout Challenge Day 26
  • Vitality Day 26 - lvl. 3; 30s rest
  • Negative Pull-Ups Challenge Day 11
  • Flex Hang Challenge Day 11
  • Deadhang Challenge Day 11
  • 50 Push Ups Challenge Day 11
  • Tricep Dips Challenge Day 11
  • The Ranger Challenge Day 11
  • Glute Forge Challenge Day 11
  • Daily Exercise: 20 Lunge Punches
  • Back & Core Day 11
  • Perfect Balance Challenge Day 11 - lvl. 3
  • 2 Minute Mobility Challenge Day 11
  • Touch Your Toes Challenge Day 11
  • Zen Yoga & Meditation Day 11
  • 1-Minute Meditation Challenge Day 11
  • Posture Challenge Day 26
CLUBS (week 43)
  • 💪Push Up Club:
    • Today's contribution: 10 push ups
    • This week's practice: Elbows at 45 ✔
  • 🪷Yoga Club:
    • Today's contribution: Zen Day 11
  • 🦵Squat Club:
    • This week's call: 50 before the kettle boils ✔
    • Today's contribution: 50 reps
    • This week's practice: Chest up ✔
  • 🚶‍♀️‍Walking Club:
    • This week's call: 300 minutes
    • Progress: 15/300 minutes
    • Today's contribution: 15 minutes
  • 👟Running Club:
    • This week's call: 10km
    • Progress: 2/10km
    • Today's contribution: 2km

Screenshot 2026-10-26 221903.png Zen Day 11 kicked my ass. I could lean backwards by about an inch and I was shaking through those 60 seconds... :bored:
 
Tuesday 27 October 2026

MISC
  • 12km cycling

ROUTINE
  • Walkabout Challenge Day 27
  • Vitality Day 27
  • Negative Pull-Ups Challenge Day 12
  • Flex Hang Challenge Day 12
  • Deadhang Challenge Day 12
  • 50 Push Ups Challenge Day 12
  • Tricep Dips Challenge Day 12
  • The Ranger Challenge Day 12
  • Glute Forge Challenge Day 12
  • Daily Exercise: 40 Bounces
  • Back & Core Day 12
  • Perfect Balance Challenge Day 12 - lvl. 3
  • 2 Minute Mobility Challenge Day 12
  • Touch Your Toes Challenge Day 12
  • Zen Yoga & Meditation Day 12
  • 1-Minute Meditation Challenge Day 12
  • Posture Challenge Day 27

CLUBS (week 43)
  • 💪Push Up Club:
    • Today's contribution: 29 push ups
    • This week's practice: Elbows at 45 ✔
  • 🪷Yoga Club:
    • This week's call: Synergy Workout ✔
  • 🦵Squat Club:
    • Today's contribution: 20 reps
    • This week's practice: Chest up ✔
  • 🚶‍♀️‍Walking Club:
    • This week's call: 300 minutes
    • Progress: 30/300 minutes
    • Today's contribution: 15 minutes
  • 👟Running Club:
    • This week's call: 10km
    • Progress: 4/10km
    • Today's contribution: 2km

I've always had a love-hate relationship with running and now I remember why. I actually quite enjoy jogging, but it always feels like I'm undoing my strength training gains. I know that's not how it really works (I read up on it), but it feels like my arms go from strong and solid to soft sticks :twitch: I'm going to keep an eye on my performance over the next week or so, and if it really seems like running is affecting my upper-body strength, I might have to ditch it.
 
Wednesday 28 October 2026

ROUTINE
  • Walkabout Challenge Day 28
  • Vitality Day 28 - lvl.3; 30s rest
  • Negative Pull-Ups Challenge Day 13
  • Flex Hang Challenge Day 13
  • Deadhang Challenge Day 13
  • 50 Push Ups Challenge Day 13
  • Tricep Dips Challenge Day 13
  • The Ranger Challenge Day 13 + 60 punches
  • Glute Forge Challenge Day 13
  • Daily Exercise: 10 Step Burpees
  • Back & Core Day 13
  • Perfect Balance Challenge Day 13 - lvl. 3
  • 2 Minute Mobility Challenge Day 13
  • Touch Your Toes Challenge Day 13
  • Zen Yoga & Meditation Day 13
  • 1-Minute Meditation Challenge Day 13
  • Posture Challenge Day 28

CLUBS (week 43)
  • 💪Push Up Club:
    • Today's contribution: 31 push ups
    • This week's practice: Elbows at 45 ✔
  • 🪷Yoga Club:
    • Today's contribution: Zen Day 13
  • 🦵Squat Club:
    • Today's contribution: 30 reps
    • This week's practice: Chest up ✔
  • 🚶‍♀️‍Walking Club:
    • This week's call: 300 minutes
    • Progress: TBA/300 minutes
    • Today's contribution: TBA
 
Thursday 29 October 2026

MISC
Went to see an exercise physiologist today about my hip pain. Turns out my left hip (the injured one) is currently very tight, and I've been unconsciously shifting my weight and putting more stress on my right side to avoid aggravating the injury. The plan now is to improve flexibility in my left hip and gradually restore a more balanced use of both sides.

ROUTINE
  • Vitality Day 29 - lvl.1; 30s rest
  • Negative Pull-Ups Challenge Day 14
  • Flex Hang Challenge Day 14
  • Deadhang Challenge Day 14
  • 50 Push Ups Challenge Day 14
  • Tricep Dips Challenge Day 14
  • The Ranger Challenge Day 14
  • Glute Forge Challenge Day 14
  • Daily Exercise: 30 Toe Rolls
  • Back & Core Day 14
  • Perfect Balance Challenge Day 14 - lvl. 1
  • 2 Minute Mobility Challenge Day 14
  • Touch Your Toes Challenge Day 14
  • Zen Yoga & Meditation Day 14
  • 1-Minute Meditation Challenge Day 14
  • Posture Challenge Day 29

CLUBS (week 44)
  • 💪Push Up Club:
    • This week's call: 50 push ups in one session ✔
    • Today's contribution: 50 push ups (35 from the challenge, 15 extra to make the weekly call)
    • This week's practice: Elbows at 45 ✔
  • 🦵Squat Club:
    • Today's contribution: 20 reps
    • This week's practice: Chest up ✔

EVENTS
  • Haunted Hive Wave 1: 100 punches

I managed to squeeze almost all my planned routine in today even though I had to lower difficulty for most of them due to time constraints. Going to exercise physio took a big chunk out of the day due to the commute and we're planning to celebrate Halloween tonight with my boyfriend (carving a pumpkin and watching horror movies) since I'm working on the real day.

See ya around!
 
Friday 30 October 2026

ROUTINE
  • Vitality Day 30
  • Negative Pull-Ups Challenge Day 15
  • Flex Hang Challenge Day 15
  • Deadhang Challenge Day 15
  • 50 Push Ups Challenge Day 15
  • Tricep Dips Challenge Day 15
  • The Ranger Challenge Day 15
  • Glute Forge Challenge Day 15
  • Daily Exercise
  • Back & Core Day 15
  • Perfect Balance Challenge Day 15 - lvl. 1
  • 2 Minute Mobility Challenge Day 15
  • Touch Your Toes Challenge Day 15
  • Zen Yoga & Meditation Day 15
  • 1-Minute Meditation Challenge Day 15
  • Posture Challenge Day 30

Woke up with a sore throat but still did the routine, although it felt really sluggish. Finished Vitality and Posture Challenge!
 
Monday 2 November 2026

ROUTINE
  • Thunder Day 1
  • Square One Day 1 - lvl.3; 0-30s rest
  • Negative Pull-Ups Challenge Day 16
  • Flex Hang Challenge Day 16
  • Deadhang Challenge Day 16
  • 50 Push Ups Challenge Day 16
  • Tricep Dips Challenge Day 16
  • The Ranger Challenge Day 16
  • Glute Forge Challenge Day 16
  • Daily Exercise: 40 Upward Elbow Strikes
  • Back & Core Day 16
  • Perfect Balance Challenge Day 16 - lvl. 3
  • 2 Minute Mobility Challenge Day 16
  • Touch Your Toes Challenge Day 16
  • Zen Yoga & Meditation Day 16
  • 1-Minute Meditation Challenge Day 16

🪷Yoga Club:
  • This week's call: Inner Warrior ✔

Took Sunday off as well (but did get my almost 20k steps in at work), and now I'm back! Feeling quite sluggish for some reason, but I'm hoping that'll improve over the next few days.

On a brighter note, I've started a new program (Square One) and this month's challenge (Thunder). I'm a sucker for collecting all the badges, so the plan is to have 2–3 programs running at any given time: my main program, a simpler or less time-consuming add-on, and what I call a badge-hunting program (an easier, level 1–2 program that I'd mostly be doing for the badge).

I've also been trying to follow my exercise physiologist's advice by putting more weight on my injured side and gradually getting it used to bearing the load again. Unfortunately, the pain has flared up. It used to hover around 1–2/10, but now it can spike to 4–5/10 depending on what I've been doing. I'm hoping it's just part of the recovery process, although I'm starting to wonder if I've been a little too enthusiastic with my interpretation. :sit:
 
Tuesday 3 November 2026

ROUTINE
  • Thunder Day 2
  • Square One Day 2 - lvl.3; 0-30s rest
  • Negative Pull-Ups Challenge Day 17
  • Flex Hang Challenge Day 17
  • Deadhang Challenge Day 17
  • 50 Push Ups Challenge Day 17
  • Tricep Dips Challenge Day 17
  • The Ranger Challenge Day 17 + 60 punches
  • Glute Forge Challenge Day 17
  • Daily Exercise: 40 Side to Side Chops
  • Back & Core Day 17
  • Perfect Balance Challenge Day 17 - lvl. 1
  • 2 Minute Mobility Challenge Day 17
  • Touch Your Toes Challenge Day 17
  • Zen Yoga & Meditation Day 17
  • 1-Minute Meditation Challenge Day 17

CLUBS (week 45)
  • 💪Push Up Club:
    • Today's contribution: 37 push ups
  • 🪷Yoga Club:
    • Today's contribution: Zen Day 17
  • 🦵Squat Club:
    • Today's contribution: 25 slow and controlled reps
    • This week's practice: Heels down ✔

The Thunder challenge has revealed that my coordination isn't as good as I thought it was. Throw in the occasional seal clap into jumping jacks and my brain glitches for a second trying to figure out what my limbs are supposed to do.

Square One and the previous level 1 programs are also surprisingly challenging when it comes to upper body days. I can do pull-ups and push-ups just fine, yet somehow arm circles and bicep extensions still give me trouble. Make it make sense.

I've also realised that my pull-up bar is ridiculously thick (45–50 mm), which is a real problem for my small hands. My grip gives out long before my pulling strength does, and it's starting to obstruct progression.

All this has made me realise how well my old calisthenics routine worked for the strength, control and progression I enjoyed. Apparently, I'm incapable of exercising just for fun when I know there's something I could improve or optimise. Might have to look into getting a new setup with dip bars and a properly sized pull-up bar.
 
Wednesday 4 November 2026

ROUTINE
  • Thunder Day 3
  • Square One Day 3 - lvl.3; 0-30s rest
  • Negative Pull-Ups Challenge Day 18
  • Flex Hang Challenge Day 18
  • Deadhang Challenge Day 18
  • 50 Push Ups Challenge Day 18
  • Tricep Dips Challenge Day 18
  • The Ranger Challenge Day 18
  • Glute Forge Challenge Day 17
  • Daily Exercise
  • Back & Core Day 18
  • Perfect Balance Challenge Day 18 - lvl. 1
  • 2 Minute Mobility Challenge Day 18
  • Touch Your Toes Challenge Day 18
  • Zen Yoga & Meditation Day 18
  • 1-Minute Meditation Challenge Day 18
 
Thursday 5 November 2026

ROUTINE
  • Thunder Day 4
  • Square One Day 4 - lvl.3; 0-30s rest
  • Negative Pull-Ups Challenge Day 19
  • Flex Hang Challenge Day 19
  • Deadhang Challenge Day 19
  • 50 Push Ups Challenge Day 19
  • Tricep Dips Challenge Day 19
  • Glute Forge Challenge Day 19
  • 1-Minute Meditation Challenge Day 19

Went to physio in the morning and left wobbling like jelly. He can pinpoint exactly what my weak points are and the routine he had me do seemed simple until I actually did it. When I got back I was dead tired and skipped half of my usual routine.
 
Friday 6 November 2026

ROUTINE
  • Thunder Day 5
  • Square One Day 5 - lvl.3; 0-30s rest
  • Negative Pull-Ups Challenge Day 20
  • Flex Hang Challenge Day 20
  • Deadhang Challenge Day 20
  • 50 Push Ups Challenge Day 20
  • Tricep Dips Challenge Day 20
  • The Ranger Challenge Day 19 + punches
  • Glute Forge Challenge Day 20
  • Daily Exercise: 50 Arm Scissors
  • Back & Core Day 19
  • Perfect Balance Challenge Day 19 - lvl. 1
  • 2 Minute Mobility Challenge Day 19
  • Touch Your Toes Challenge Day 19
  • Zen Yoga & Meditation Day 19
  • 1-Minute Meditation Challenge Day 20

20000 steps at work again and back to the usual routine.
 
Sunday 7 November 2026

~23000 steps at work. Insane day. I agreed to take over as assistant manager for my department (I'm usually just a supervisor) as the usual assistant manager was sick. We had 4 people call in sick and the workload was over what it normally is. It went well but it was very hectic, I didn't get to take one of my breaks, and let me tell you, this position is NOT worth it for the 1 extra dollar an hour that you make as a normal team member. Because when I finished the shift and went home, the rest of the evening was spent trying to cover other people that had called in sick for the next day.

Tl;dr: Day was insane, didn't get to my usual routine
 
Sunday 8 November 2026

ROUTINE
  • Thunder Day 6
  • Square One Day 6 - lvl.3; 0-30s rest
  • Negative Pull-Ups Challenge Day 21
  • Flex Hang Challenge Day 21
  • Deadhang Challenge Day 21
  • 50 Push Ups Challenge Day 21
  • Tricep Dips Challenge Day 21
  • The Ranger Challenge Day 20 + punches
  • Glute Forge Challenge Day 21
  • Daily Exercise: 30 Forward Bends
  • Back & Core Day 20
  • Perfect Balance Challenge Day 20 - lvl. 3
  • 2 Minute Mobility Challenge Day 20
  • Touch Your Toes Challenge Day 20
  • Zen Yoga & Meditation Day 20
  • 1-Minute Meditation Challenge Day 21
CLUBS (week 45)
  • 💪Push Up Club:
    • This week's call: 100 before breakfast ✔
    • Today's contribution: 100 push ups (54 extra)
  • 🪷Yoga Club:
    • Today's contribution: Wildflower workout (inspired by Jaga)
  • 🦵Squat Club:
    • This week's practice: 100 slow squats ✔
    • Progress: 100/100 slow reps
    • Today's contribution: 20 slow reps
    • This week's practice: Heels down ✔
  • 🚶‍♀️‍Walking Club:
    • Today's contribution: TBA
  • 👟Running Club:
    • This week's call: The slow run ✔
    • Today's contribution: 0.3km (ran inside around the kitchen counter, sun is too hot and will fry me)
    • This week's practice: The talk test ✔
 
Monday 9 November 2026

  • 40 km cycling
  • 10 stacked feet push ups for the daily exercise

Initially, me and my boyfriend were just going to do a quick 10km cycle to get some fruits but the weather was so nice that we ended up cycling to a boba place roughly 20km from our place. The sun was pretty intense though and we were so exhausted that when we got back we just slept late into the evening.
 
Tuesday 10 November 2026

ROUTINE
  • Thunder Day 7
  • Square One Day 7 - lvl.3; no rest
  • Negative Pull-Ups Challenge Day 22
  • Flex Hang Challenge Day 22
  • Deadhang Challenge Day 22
  • 50 Push Ups Challenge Day 22
  • Tricep Dips Challenge Day 22
  • The Ranger Challenge Day 21 + punches
  • Glute Forge Challenge Day 22
  • Daily Exercise: 20 Plank Step Ins
  • Back & Core Day 21
  • Perfect Balance Challenge Day 21 - lvl. 1
  • 2 Minute Mobility Challenge Day 21
  • Touch Your Toes Challenge Day 21
  • Zen Yoga & Meditation Day 21
  • 1-Minute Meditation Challenge Day 22

50 Push Ups Challenge is getting tough. The first set isn't the problem (yet...), it's the second and third sets following up just after 20 seconds.
 
Wednesday 11 November 2026

ROUTINE
  • Thunder Day 8
  • Square One Day 8 - lvl.3; 30s rest
  • Negative Pull-Ups Challenge Day 23
  • Flex Hang Challenge Day 23
  • Deadhang Challenge Day 23
  • 50 Push Ups Challenge Day 23
  • Tricep Dips Challenge Day 23
  • The Ranger Challenge Day 22
  • Glute Forge Challenge Day 23
  • Daily Exercise: 40 Kneeling Leg Swings
  • Back & Core Day 22
  • Perfect Balance Challenge Day 22 - lvl. 1
  • 2 Minute Mobility Challenge Day 22
  • Touch Your Toes Challenge Day 22
  • Zen Yoga & Meditation Day 22
  • 1-Minute Meditation Challenge Day 23
CLUBS (week 45)
  • 💪Push Up Club:
    • This week's call: Ladder week ✔
    • Today's contribution: 100 push ups from ladder week, 10s rest per every rep in set
  • 🪷Yoga Club:
    • This week's call: Walking Yoga Workout ✔
  • 🦵Squat Club:
    • This week's practice: Three max sets ✔
    • Today's contribution: 70 squats
  • 🚶‍♀️‍Walking Club:
    • Today's contribution: TBA
 
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