Back from the Dead 🧟‍♀️

[SevenDeadlyExes]

Day 19: Fighters Codex


Relatively easy today (compared to all those hellish Power drills!) I took the recovery time down to 1 min instead of 2 to make it that bit more endurance-y but yeah, getting pretty strong!!
I'd say I'm ready to level up my pushups by now but I'm going to finish this program before I do - you never know what's coming down the pike and I don't want to injure myself breaking off more than I can chew

 

[SevenDeadlyExes]

Day 20: Fighters Codex


Day 20 - that's 2/3 of the way towards my goal - getting good and flexy now, didn't bail when my feet slipped on the splits this time - got the Bo staff out and used that for support but just settled into it when it got too deep!!

Cheat Day on the diet today too so I'm going for a wee walk and having homemade pizza, and chicken nuggets for supper - and them black bean and banana brownies for ma pudding

 

[SevenDeadlyExes]

Day 21: Fighters Codex


1500 Kicks in total marks the end of week 3!!

Came into this one feeling pretty depressed/burnout tbh and it took until set 4 before the endorphins kicked in and I got into it - and by set 5 I was p exhausted and just getting through it

Not sure how much that skewed my perception of this workout - but I've gotta be honest, it didn't feel very Jackie Chan - mans famous for clowning and circus skills, this was just a grind through all the basic kick forms - just seems like a bit of a missed opportunity to me

 

[SevenDeadlyExes]

Day 22: Fighters Codex


Another day done

Really feeling that overtraining fatigue again - them kicks were hellish with my legs feeling like lead weights!! Nearly done tho!!

What was pretty cool was - mind I've been using the Bo staff to support my squats? Well I just got up to the bit in The Walking Dead when your man with the staff comes in - so that was a vibe!

Also push-ups are getting real easy - still doing them on the wall but leaning in so my hands are about waist height! Gonna need to fetch a good chair in here cos any lower and I will faceplant

Trying not to get ahead of myself - still a little over a week to go - but I'm already excited for my next adventure!!

 

[SevenDeadlyExes]

Day 23: Fighters Codex


Another Day done and another 2000+ punches

Getting nice and fluid with these and excited to get back on the heavy bag once I've finished the DIY to see how these are landing (af I'm guessing!)

 

[SevenDeadlyExes]

Day 24: Fighters Codex


Morning y'all!

Into the last week of the program now with a relatively easy session - slow kicks are getting pretty strong but my balance still isn't great (using a "Jo staff" aka broom handle to help balance during the kicks - and just wobbling around and falling and resetting on the blindfold balance)

Oh and I've picked my next program!!

Going with Fireheart because I want to continue honing my pushups and martial arts because I'm enjoying making good progress there - but it does look a lot less intense than a lot of the Fighters Codex workouts (although more consistent). I am really tempted by Pathfinder because I do want to get some running in again - but I want to be strong enough to save everyone!!

 

[Fremen]

Going with Fireheart because I want to continue honing my pushups and martial arts because I'm enjoying making good progress there

It is funny
Combat HIIT is also a program to try among those focused on combat and also has videos of each workout.

 

[SevenDeadlyExes]

Day 25: Fighters Codex


Just 5 days left to go now!!

That was haaaard!! Came in with fatigue and all those kicks and the bounce squat push up intervals were absolutely exhausting!?

Glad I had my protein packed overnight oats this morning else I may have perished!!

 

[SevenDeadlyExes]

Day 26: Fighters Codex


Relatively easy one again today - pretty short although p high intensity

The timer was wonky again was doing switch stance style but I got to the end and the timer was still going, so I started over from backfists - but then it stopped before I got to the end so... Idk

Was rave dancing in the intervals as well - loads of energy this morning

 

[SevenDeadlyExes]

Day 27: Fighters Codex


Done!

That is a LOT of punches and it's so hard to get motivated for casual training on a lazy Saturday - but I did it!!

 

[SevenDeadlyExes]

Day 28: Fighters Codex


Well that was fairly hellish - although I did (I think) make some progress on the forward bends by rolling my feet out to the sides and bending my knees a little - I was able to get a bit more rotation in the hips (I think my hip joints have that thing where they're positioned slightly more back-facing, which is why I have trouble getting into that stretch properly) but honestly the worst part was - I use a resistance band to pull myself further forward because my body doesn't really want to bend that way - and my upper back is fatigued af from all those punches yesterday

But, that's 4 whole weeks I've completed now and just two more days left now to earn my wee badge!! I can't wait!!

 

[SevenDeadlyExes]

Day 29: Fighters Codex


Day 29 complete with just one more day to go to complete the mission - ain't nothing can stop me now!!


I do enjoy this classic training style over the circuits - good challenge but not too grindy as to get boring

Hard work but nothing i can't handle at this stage - genuinely impressed with myself nailing every one of those combos!?

 

[SevenDeadlyExes]

Day 30: Fighters Codex


I did it!!!?

2 effin hours - but I did it!!

Debrief later

For now I desperately I need protein and and a shower and like 4 or 5 buckets of water!!

 

[HellYeah]

Congratulations

 

[Fremen]

Congrats

 

[MadamMeow]

Congrats for Fighter's Codex!

 

[Mamatigerj]

Well done; cheers!

 

[SevenDeadlyExes]

Week 5
Day 1: Fireheart


Ok!! I'm right back at it with Fireheart this time!!

Yesterday was fun (up until set 4 then it was just exhausting!!) I really enjoyed playing with that classic Jeet Kune Do stance a lot - but it was absolutely hella reps and I've knackered my knee and slept for 11 hours!!

Comparatively this one hardly seems like a workout at all - 3x 5min sets?! Nothing!!

I was thinking about shifting gears up to level 2 for this one because my goal is to get that 30 mins in and this didn't hit that even counting warm up and stretching (doing both now!) however, I think ill stick with level 1 for the next couple days and see how I get on - I've peeked ahead and this one seems to go legs/arms/core/repeat - so I'll do a three day lap and hopefully my knee is ok by then and we'll switch up a gear

Until then I'll just do some march steps at the end until the clock hits 30!!

 

[TopNotch]

Congrats!

 

[SevenDeadlyExes]

Week 5
Day 2: Fireheart


Day 2 today - these are so super light!

But honestly, thank goodness because I think I partially dislocated my knee on that Bruce Lee one!? (that's what happens when you train beyond fatigue - when will I learn?!)

Was super sore yesterday and I accidentally knelt on it when I was doing my DIY and it went *clunk* as if snapping back in to place felt a bit better afterwards, but still feeling quite tender and unstable!!

Wearing my knee support and being very careful with it - doing the "knee saver" workout as a bonus to get my mins in

I did level up my push-ups to knee push-ups for this one since there's only a few (being very careful getting up and down)

For the best in a weird way - I've long been putting off doing the work to fix my knees, hopefully this will be the wake up call I needed!!

 

[Mamatigerj]

Healing thoughts & prayers for your knee

 

[TopNotch]

Rehab is a bore - but it's really worth it!

 

[MadamMeow]

Hope your knee feels better soon

 

[SevenDeadlyExes]

Week 5
Day 3: Fireheart


Yeah I'm not a fan of core day!! (is anyone?!)

My knee is gradually getting better, fortunately there are no stairs in my house cos I tried to do those yesterday on my way to vote and #nope

So maybe this month is about discipline!

Doing the difficult thing, the boring thing, the important thing - and just showing up day after day - without the endorphin buzz and pretending I'm Bruce Lee - just putting the reps in!?

Gonna need to find something to anchor my feet to cos I cannot do sit-ups properly (yet! I'll get there!!)

 

[TopNotch]

By anchoring your feet, you're using your hip flexors to get you up, not your abs. Swap them for other ab exercises, such as reserve sit-ups or crunches as these really hit those abs.
And yeah, call me a sick puppy, but I like core day.

 

[SevenDeadlyExes]

Week 5
Day 4: Fireheart


Yeah my knee is still not better - which pretty much means it's tendons/ligaments and will take ages to heal properly

So! Slow and steady for me for a while!! Especially on them squats and kicks, and keep at my knee-hab routine

Still, another day another workout!!

 

[SevenDeadlyExes]

By anchoring your feet, you're using your hip flexors to get you up, not your abs. Swap them for other ab exercises, such as reserve sit-ups or crunches as these really hit those abs.
And yeah, call me a sick puppy, but I like core day.

Yeah I thought about crunches but I had to do punches at the top of them - I guess I could punch up instead of forward

Idk from reverse sit-ups - but I'll look 'em up!

 

[SevenDeadlyExes]

Week 5
Day 5: Fireheart



That's me at the end of week 5 of daily training - it feels like a lifetime ago now I was battering my way through Fighters Codex this bad knee has me feeling elderly!

This one was pretty good tho I did half the pushups properly cos I had to go straight into the plank and I felt those in my obliques? (
side abs?) but not to the point of it being horrible, just enough for it to be a wee workout

Keeping on with my stretches and knee-hab exercises as well ofc - at the stage now where I can forget about it long enough to randomly get a sharp and painful reminder #fun

 

[SevenDeadlyExes]

Week 6
Day 6: Fireheart


Into my 6th week of daily training and y'know, I'm pretty proud of that - not stopping for nothing, not even p bad injuries - I'm adapting and working around, but I'm not stopping!! And I think that's something to be proud of!!

These leg raises (I've got them on my knee-hab as well) gets right into my hips - not a fan but as much as it hurts it's probably good for me in the long run

And I can't really do side bridge raises properly yet (and I didn't think putting a lot of sideways pressure on my gammy knee was a good idea) but I looked up a variation that worked ok

Still not about core day even though I know it does me good and makes me stronger but it looks like we're back to combat drills again tomorrow, so that'll be fun

 

[SevenDeadlyExes]

Week 6
Day 7: Fireheart


Had to be real careful with those lunges - did a bit of research to check my form and did them reverse style to take the pressure off the knee and they were manageable - also reintroduced cautious side to side lunges in my stretch routine #KneetureIsHealing

Slow and steady otherwise and I think those knee-hab exercises I've been doing (mind I was saying they get right into my hips?) are doing wonders to stabilize my kicks - which is pretty great!

 

[SevenDeadlyExes]

Week 6
Day 8: Fireheart


Felt like challenging myself today and since it's arms day (not much gammy knee involvement) I went for it!!

Did all the pushups properly!! My form wasn't great by the last set - but I did them, even the raised leg ones - getting strong!!

 

[Fremen]

Did all the pushups properly!! My form wasn't great by the last set - but I did them, even the raised leg ones - getting strong!!

It's satisfying right?

 

[SevenDeadlyExes]

Week 6
Day 9: Fireheart

Core day again today and I managed to do the sit-ups this time whilst keeping my heels and butt on the ground - so no need to mod after all

After last time I felt really strong in the abs, I guess because I hate doing it so I don't means that when I do it's easy to make those gains?! And sure enough while I was flailing about on the ground like an upturned bug in the sun - I hated it! But I held on to that feeling of strength i had after last time and promised myself that this newfound core strength will help me when i finally get around to learning handstands and cartwheels this summer!!

 

[SevenDeadlyExes]

Week 6
Day 10: Fireheart



Regaining my confidence a bit now and having all together too much fun with those knees and elbows playing with different styles lunging all the way from one end of the mat to the other - def did more than I was supposed to, lost count and just kept going cos it was fun!!

Them jab+crosses are absolutely flying off my shoulders now too - it was a little bit frightening, those kicks weren't fast as lightening tho but I'm getting there!!

 

[SevenDeadlyExes]

Week 6
Day 11: Fireheart


Ngl this one sucked!!

Didn't sleep much last night and it's been a long week so Ive been super tired all day - but whatever it's a Saturday I'll just have a duvet day, watch some cartoons right?

Except by the time I pried myself out of bed to do my exercises - I'm still dog tired but also I'm all seized up from laying down for too long - and then I find they've only sneaked a bunch of core exercises into arms day?? So I had to stop midway through the first set to stretch out my shoulders cos I had a trapped nerve or w/e and I couldn't do them - and my sciatic nerve was playing up the whole time too

Got through it eventually tho, so

Hopefully I'll feel better after some ibuprofen and a soak

 

[SevenDeadlyExes]

Week 6
Day 12: Fireheart


Almost forgot to post today because I was in a hurry to go to a BBQ (Summer is officially here!!)

Not too core-ful today, modded the side bridges but did extra to make up for it

 

[SevenDeadlyExes]

Week 7
Day 13: Fireheart


This one ended up being a bit of a HIIT session because I had my clowncore mix on and turned it all into a crazy little dance - which really got the heart rate up there

Also, was on the scale this morning and I've lost over 5kg!! Gonna tap the brakes a lil bit on the diet and go for a losing 0.25kg a week instead of a half - getting a bit frustrated and cravey but I don't want to blow the whole thing off y'know??

 

[graoumia]

Also, was on the scale this morning and I've lost over 5kg!!

Congratulations

 

[SevenDeadlyExes]

Week 7
Day 14: Fireheart


Finding it hard to get motivated lately (in general not just for workouts) but I do think having 4 different things to do each day (warm-up, knee saver, workout, stretches) isn't helping - I mean it's all together just a 30-45 min workout nbd - but psychologically because it's 4 different pages it feels worse

Not sure what I can do about that tho (open to suggestions!) just noticing that it's bothering me and i wanna fix it

Push-ups ain't the prettiest but I'm doing them all properly - and those shoulder taps too - hate 'em but that probably means they're making me stronger so... Ok fine (but I'm going to complain the whole time!!)

 

[SevenDeadlyExes]

Week 7
Day 15: Fireheart


No energy today so I ended up skipping the warmup and the stretches which I'm not happy about, but maybe I can stretch later

I still did my knee-hab and this core workout, which y'all know by now - I really hate

But I showed up (kinda) and some days that just has to be good enough

 

[SevenDeadlyExes]

Week 7
Day 16: Fireheart


All done! Had to be extra careful today because my knee went again this morning for no reason - very frustrating cos it was feeling better - probably cos I skipped my stretches yesterday

Back on them today tho and don't feel too bad after - and I've fastened my paint roller to an old broom handle to save on climbing up and down ladders all afternoon - so hopefully should be ok?!

 

[SevenDeadlyExes]

Week 7
Day 17: Fireheart

Ended up doing this on at level two (well one and half) because i got a very frustrating call right at the end of my first set and i was struggling to focus already so im pretty sure i missed some bits - so i did extra

Also a p good work out for venting frustration too tbh

Very repetitive style of workout that I find it very easy to get confused with (thanks ADHD!) but I did all of these exercises, a number of times so - that'll do it!?

 

[SevenDeadlyExes]

Week 7
Day 18: Fireheart


Nice casual booty boost style today - which is good because it's Saturday and I like to relax and reset on Saturdays - and my flat ol booty sure could use a boost

 

[SevenDeadlyExes]

Week 7
Day 19: Bailed



I've made a decision not to do today's exercise - because a) I am absolutely exhausted (literally all I've done this weekend is sleep!) and b) I wasn't sure doing a load of lunges and kicks whilst my knee is healing was a good idea, and then I remembered doing a load of kicks whilst super tired is how is knackered my knee in the first place - so nah, not doing it!!

I feel pretty bad about it tbh but the body keeps the score as they say, hopefully can pick it up again tomorrow

Could use some affirmation that skipping one day due to injury and burnout doesn't constitute failing out of the whole program??

 

[SevenDeadlyExes]

Week 8
Day 20: Fireheart


Back at it after my illegal rest day (one day out of 50 ain't bad!) good kind of grindy today, bit sore in the shoulders but not too horrible and felt good to get moving after the weekend - got a bit more energy about me but still teetering on the edge of burnout so I've to be careful as I go - did some journaling about priorities this morning so hopefully that'll help me focus my efforts and not spread my energy too thin!

Shout out to @HellYeah & @Fremen for still giving me notes when I faltered! (That's when I need 'em most!!)

 

[Fremen]

Happy to be helpful

 

[kronizzle]

Looks like a fun workout

 

[SevenDeadlyExes]

Week 8
Day 21: Fireheart


I've gotta say - I'm not finding this program to be very ADHD friendly - very samey throughout! I think I'll go Athena's Playbook next - that one has lots of variety

To make it a bit less grindy I've made the following modifications;

1. Don't even look at a worksheet for warmup/stretches/knee-hab either you know them by now or it doesn't really matter what you do (warmup)
2. Change up the warmup - it's more important to shake out any tightness or restriction than have a particular routine and that puts you more in touch with your body and lessens the wall of awful a bit
3. Juggling on the rest intervals! If there's one thing worse than doing a load of sit-ups it's sitting around waiting to do more sit-ups!! Plus it's good for hand-eye coordination and gets the brain engaged as well as the body!
4. No more timers! It's such a faff going in to your phone between every exercise - and with the added risk of distraction, just count Mississippily and get on with it!!

Also I lost 1.1kg last week?! (bcos extra DIY and stuff I guess?? No wonder I was so danged tired!!)

 

[SevenDeadlyExes]

Week 8
Day 22: Fireheart


Back on the kicks again but thankfully no lunges to worry about and I have a bit more energy about me to take the strain in my muscles instead of joints!!

Quite good as far as cardio goes think I got up into zone 3 for a bit - probably helps that I'm juggling instead of resting in-between cos it keeps ya moving y'know?? I'd love to get some of the old weighted Indian clubs but I feel like my downstairs neighbors and floors would love that less

 

[SevenDeadlyExes]

Week 8
Day 23: Fireheart


I quite enjoyed this one - hard enough to make it feel like it's working without making me hate it!

Right in the sweet spot!!

The press-ups are getting cleaner and the planks getting more solid - happy with that!!

Only one more week left of this program?!