[SevenDeadlyExes]

No energy for a big workout today nor motivation to grind the dumbbells - so I found one that would be a bit more fun to play with

I only did 3 sets instead of the prescribed 5 because I generally aim to keep my workouts to about 30 mins and also (as I said) I cba today!

Also not really sure why this one is listed under "full body" workouts bcos it's all upper body and core - I mixed in a lil bit of kicks and knees anyway so that'll do me for today

Now just to get washed up for date night!

#HappyValentines

 

[TopNotch]

"Full body" because the legs drive the arms when punching (kind of how running is driven partly by the arms. Studies have shown how it's almost impossible to run without using your arms, such as if they were tied behind your back). Effective punches do not simply rely on arm strength alone but through the entire body's sort of twisting, and that twisting begins from the feet, powering up through the body and exploding through the fist.

 

[SevenDeadlyExes]

"Full body" because the legs drive the arms when punching (kind of how running is driven partly by the arms. Studies have shown how it's almost impossible to run without using your arms, such as if they were tied behind your back). Effective punches do not simply rely on arm strength alone but through the entire body's sort of twisting, and that twisting begins from the feet, powering up through the body and exploding through the fist.

Well ye, thats true but also..

 

[SevenDeadlyExes]

The fatigue has hit me like a sack of spuds this week - got out for a walk today but other than meditating, that's all I've managed for this week!

 

[SevenDeadlyExes]

The fatigue is finally waning a little now but I'm still not up to jumping back in, and all my old injuries are flaring up now because I'm all stiff and achy from lack of movement over the past week or so

So anyhow I've decided to ease myself back into things by just doing my stretches and a light warm-up each day to limber up a bit and get the blood flowing

It's interesting bcos I was reading that knee injuries and ankle injuries often stem from the hips - which knees I could see, but ankles didn't make a lot of sense to me - but today when I was doing my side lunge (I had my foot flat bcos I can't get near as low as the lady in the drawings - I'm quite sure she does not have tight hips!) and I could feel that stretch all the way down the outside of my leg right from my hip to my sore ankle - so I guess that's true! Which explains why I agitated it whilst walking with my hips tighter than Grandma's handbag - but not whilst running (having done my stretches and warm-up!)

So it just goes to show you stuff huh?

Also started doing some one-legged squats and calf raises by way of physio for those old injuries which I've read should help

Anyway I'm (very cautiously) back at it so..

 

[SevenDeadlyExes]

I still haven't managed much more than a couple walks over the past week and I've been in quite a bit of pain and my stress levels have been so high - so I decided to try out some Yoga with Adrienne for a while - did one focused on stress relief today and did a 10 min meditation after, and I do feel a lot better after it.
I'm planning on giving up chocolate for lent (I'm not really Catholic, but Easter eggs seem kinda pointless when you're an adult and can buy chocolate whenever you want - hopefully this way I'll appreciate it more!) but maybe I'll also take up yoga for that time as well - I think it might do me a lot of good!

 

[SevenDeadlyExes]

Hey all, just checking in because I haven't been on Darebee as much lately - just a walk today (which I notice I had a notably lower average heart rate than last time - roughly the same route I think, so that's good) and I've been doing Yoga with Adriene every morning this week - except today when I went for a walk instead, but I think I'll try an evening style one tonight.

It does seem to be doing wonders for my HRV and average BPM tho huh?

Hope you're all doing well too

 

[SevenDeadlyExes]

Back on my BS (maybe) my ankle isn't healed and my knees aren't good but all the advice on the Musculoskeletal places website just says to keep working away so...

Yoga was good for a bit but I wanted to get a bit of intensity going and get my heart rate up - impromptu style tbh - had a burst of energy after dinner (and a LOT of protein!) so I did a lil freestyle on the heavy bag and grabbed my lil dumbbells for some random arm work, and as is often the case the lil bit got the heart started and I felt like doing more, so I fired out 3 sets of warrior maiden and then a set of Maxima (on the heavy bag) probably approximately counts for level 2 still in spite of my break - did some stretching so hopefully won't be too sore (especially my knees!) tomorrow

 

[SevenDeadlyExes]

Busy yesterday and super hot so I took a rest day - super hot again today but slightly less busy and the muscle tomcat kicked in around the shoulders so I decided I better not waste it

I wanted to do some boxing today and had planned to do a bit after these dumbbells but it was harder than I expected tbh and the heat made it worse, didn't want to push myself too much

3 sets 3kg - good enough for today

 

[SevenDeadlyExes]

Another 3 sets x 3kg

Some of those were NOT nice for my knees but I'm working on the basis that since they're very old injuries that's fine (kinda) and suffering through it will only make me stronger in the long run - physio style!!

And sure it's only 3 sets, gotta be better for them than avoiding doing anything (including walking, sometimes!)

 

[SevenDeadlyExes]

Bit of boxing today, just 3 sets again but I wanted to up the intensity so I did heavy bag and then little dumbbells for the uppercuts section

Def getting back in to the swing of things now and I'm eyeballing some of the plans and programs (loving the new layouts btw!) but I think I'll keep it loose for another week or so while I get back in the habit

Went with an upper body focus for today because I think my knees are a bit better today but my quads and hammies are sore AF so I don't have good range of motion

 

[SevenDeadlyExes]

So following my last workout - it occurred to me that dopa-mining is probably not the best way to workout if my knees are acting up (heavy bag hooks did not do me any favors!)

So I picked out a program explicitly designed for low impact and returning from time off for injuries - but I worked out by doing lower impact I can still get the dopamine by doing it to 11 whilst cranking TechnoPunk!!

So that's what I did! 7 sets with 1min active rests (jogging up and down my flat)

Might do some swords or dumbbells tonight if the mood takes me - but that's a proper cardio checked off and a plan in place for the next 30 days that hopefully won't wreck me (again! Damn endorphins!! )

Update: Did some night swords as a treat

 

[SevenDeadlyExes]

Day 2

Ngl that was fairly horrid! Even with the knee supports this was not comfortable though it did get better as I went on (could just be the endorphins dulling the pain tho idk) Also, it got hot and humid again which was not fun (I hate the summer! )

Nonetheless - i did it! All 7 sets (I put on a zombies run to keep me locked in for a full 30 mins and my old skating playlist for inspo! Need functional knees to get back out there! ) and did a bit of stretching after as well

No EC today bcos there's no use in shortening rests for strength training and it was tough enough without adding extra weight

 

[SevenDeadlyExes]

Knees were not happy after all those squats and lunges yesterday - so it took a bit of coaxing to get myself round to today's workout but it was real easy once I did and took no time at all - so I ended up jogging up and down for about 15 mins after - wasn't too bad with my knee supports on and just granny stepping style

Tendon strengthening tomorrow which looks easy but I have a feeling it might be hard than it looks - def a good thing for me to be doing tho

 

[TopNotch]

Oh, I love that about tendon day - you think you'll totally cruise it and in the end you're completely wiped! Beautiful.

 

[SevenDeadlyExes]

You were not wrong @TopNotch

Been a long week and I had no energy today thankfully it was a low energy workout (although still challenging) no EC today but I did do all 5 sets

 

[SevenDeadlyExes]

Cardio day again - knees were starting to feel a lot better but the hops didn't feel great and then I was jogging up and down the flat again to round out the sesh (shuttle runs notoriously not great for the knees!) so I guess I can expect to be sore again tomorrow with that said tho, overall it does seem to be helping and I've the knee supports on so it should be keeping everything where it's supposed to be - just grown accustomed to being overly cautious - ofc I'm also in my 40s which as I understand is about as long as you can expect knees to last for - oh well

 

[SevenDeadlyExes]

Took yesterday off because I was physically exhausted - I know these plans have rest days built in but honestly it's been bothering me that they're 30 days and I started on a random Monday so it was going to be 4 and a bit weeks?! I figure if I do 6 days a week though that's a nice neat 5 weeks total - and it means I don't have to give up my crash day that I really need to rest and recuperate

Pretty much just lying on the floor for 10 mins today, with brief intervals of suffering ig

Got all 5 sets anyway - time for some pasta - gonna need my strength in the coming days (is strength training tomorrow)

 

[SevenDeadlyExes]

l

First few rounds of them lunges were sore af but wasn't too bad by the end and everything else was easy osy - bit sweaty but more because of humidity than effort I feel

Gotta try and jump the car after lunch cos the battery died bcos I was avoiding driving while my knees were so bad

 

[SevenDeadlyExes]

Done for today - all 5 sets

Tendon day is never fun but I gotta believe it's good for me - although I did feel like a shit Shaolin Monk doing those side leg raise holds so that was kinda cool

 

[SevenDeadlyExes]

Another day done - Cardio today so did EC style (1 min rest) and I repeated both exercises 5 times (at least - I lost count more than once) instead of 4 and then 10-12 mins jogging up and down whilst my Zombies Run episode finished

 

[Mamatigerj]

I figure if I do 6 days a week though that's a nice neat 5 weeks total

I like doing the programs this way as well.

 

[SevenDeadlyExes]

Yeah nah - the burnout caught up with me and life got in the way and ended up pushing my workouts to the bottom of the priority list - and thus ended up getting cut

Restarting today, going to give the Guardian plan a go - just 3 scheduled workouts per week should be much more manageable - I did fancy the Knight plan but I find that if I don't do the cardio I have no endurance? Strong muscles aren't much use if you can't process the oxygen to fuel them!!

https://darebee.com/plans/guardian.html

 

[SevenDeadlyExes]

Yeah nah - the burnout caught up with me and life got in the way and ended up pushing my workouts to the bottom of the priority list - and thus ended up getting cut

Restarting today, going to give the Guardian plan a go - just 3 scheduled workouts per week should be much more manageable - I did fancy the Knight plan but I find that if I don't do the cardio I have no endurance? Strong muscles aren't much use if you can't process the oxygen to fuel them!!

https://darebee.com/plans/guardian.html

All 5 sets w/ 2 min rests @ 3kg
Let's go!!

 

[SevenDeadlyExes]

Cardio/HIIT today, but I wanted to mix in some combat training because I was training with my wife today and as Big Bruce says "boards don't hit back!"

So we started out with 3x rounds of Fire & Fury so I could cross off an honest attempt at cardio for the day - and might I say Crit HIIT!!

Even she had a hard time with this one and she runs 2/3 times a week!! #hardio

After that we set up a boxing timer 4x 2min rounds w/ 1min rests
First 2 rounds we took turns practicing defence against a jab+cross+hook combo
Then 2 rounds of freestyle boxing wherein I was very grateful for the defence practice

We've been randomly having lil sword fights with a couple escrima sticks I have so we're getting better at reading and reacting I think

Good fun - very sweaty!! Cardio day

 

[SevenDeadlyExes]

Strength day today but I am just so tired I really didn't feel up to a proper workout - I thought I might feel a bit more energized once I got moving, but today the opposite was true

I did the thing, now I need a nap!

 

[SevenDeadlyExes]

I was down for the burn today but didn't want to spend a lot of time getting there bcos I had a lot of surprise jobs today (had to fix a leak under the sink and the dryer needed a deep clean!) so I upped the challenge rating and did fewer sets for today

So just 3 sets but it is 4* hard level so I think that's still p good

Also, I got 3 years sober yesterday and that's worth celebrating too (I did! With pizza and Ghibli movies)

 

[graoumia]

That's fantastic, congratulations. Enjoy your celebrations, you deserve it

 

[Mamatigerj]

Definitely worth celebrating!

 

[aku-chan]

Congrats!

 

[Fremen]

Congrats

 

[SevenDeadlyExes]

Cardio day today and partner workout time - I was still a lil bit sore from Monday's efforts and she'd been running in the morning so we took the HIIT down a notch (we did more of it tho - 5 sets this week)
And then we did our boxing together - 2x 2 min rounds taking turns just practicing defense - then 3x 2 min rounds sparring

We're getting better fast from the practice so fast!?

 

[Jaga]

Congratulations!

 

[SevenDeadlyExes]

Strength day today!!

I'm never sure with alternating moves whether one side counts as one rep or both sides?
So I did what seemed reasonable

Top row I did both sides, switched down to lil 1kg dumbbells for the punches cos that's where I injured myself last time

Second row I did one side as one rep cos they were way more challenging and I switched back up to the 3kg dumbbells for that - was a lot for my knees, but only one was hurting today, so I braced it and I think as it's an old injury it should do it good long term

Also for the calf raises - I found those real easy so I threw in a small squat at the lower part, as if I was getting ready to jump - just to get that whole chain working

Pretty hot today so it was a sweaty one!
Time for my second shower of the day, then on with my DnD prep for tonight

 

[graoumia]

To me one side counts one rep, except if explicitely mentionned.

 

[SevenDeadlyExes]

Strength Day today

I did 5 sets but with 'armour' on (wrist and ankle weights)

Not a very interesting post today but I'm absolutely exhausted after that - no energy left to be entertaining

 

[graoumia]

 

[SevenDeadlyExes]

Oh this one was fun (added to my favorites)

GF wasn't feeling up to a big workout today - so I just did my HIIT with a bit of combat flavor

Didn't get the full 7 sets (just 5 today) because, whilst I did still have a bit of fuel in the tank - it's also wicked hot - and I have jobs this afternoon, so I didn't want to burn out or give myself heat stroke!!

 

[SevenDeadlyExes]

I'm back! Was mentally and physically exhausted on Friday and couldn't bring myself to workout properly - lil bit casual style over the weekend but honestly every time I picked up a dumbbell the fatigue kicked in!!

Back at it today tho - EC called for 7kg (which I don't have) but I went for 5s (been using 3kg so far - quite a jump!)

Only did to level 2 - probably could have squeezed out another set if I had to, but my form was failing and I didn't want to injured myself (again!) and after that last set of crunches I felt like crying

So I thought "ye, that's plenty!"

 

[SevenDeadlyExes]

3 rounds of the above for cardio day today - I'm not loving the planks but I chose this one on purpose specifically for them - sneaking a lil bit of core in between stuff I actually enjoy seems like a good way to trick myself into getting it done

Followed up with some focus pads and then freestyle sparring with my GF again, which was a lot of fun - still can't quite get the proper boxing style bobbing and weaving going in a actual scrap - but we'll get there eventually ig

Finna get that Ali rope-a-dope skills ykwim?!

 

[SevenDeadlyExes]

Going very light today because the heatwave has just begun here and it's set to get silly hot by lunch time - even just 3 sets of this level 1 workout has me sweating today - so I'm just ticking the box for today before the sun gets high

Sneaking a lil bit of core in again and I'm sure my lower back and hips will thank me for this one - could be a good one to come back to for lazy/casual/painful days tbh - I'll keep it in mind!

Side note: I thought to myself "it's so hot today - I wonder if there are any workouts on darebee specifically designed for when it's too hot" lo and behold! There's a whole collection!! What a great website this is?!

Thanks @neilarey and all of the darebee team!!

 

[SevenDeadlyExes]

Ok so after 4 weeks of the guardian plan I've decided to switch things up and try the ninja plan for a while for a number of reasons;

1. If I don't switch things up the ADHD cuts off the dopamine
2. Sometimes my brain is just like ... an that makes it hard to get energized for grinding dumbbells - combat however gets the neurons firing which ultimately sets me up for the day instead of just making me feel tired
3. It's pride! (our local thing is actually in July) and;
4. I'm likely to run into an ex or two so I wanna look hot
5. It never hurts to be in fighting form when marching through the streets

Which means I'll be doing combat Mon + Fri and cardio on Weds (maybe a run idk yet)
I'm not bad at this stuff so probably I could manage level 4 but it's hot and I'm out of practice for kicks so best not try to hard and break myself by showing off!
I did a little EC DIY style tho by working on a pendulum step on the punches - doing doubles on the OH punches - and doing ladder steps up and down the kitchen for active rests (been practicing on a heavy bag for ages - so I can hit like a truck, but I've no defense! Gotta work on that!)

So yeah, that's the plan for the summer - it's gonna be a sweaty one - but should be a lot of fun!!

 

[SevenDeadlyExes]

Woooo!! Intensity in 10 cities!!?

I had planned to go a run this morning but I have a scheduled meeting at 10 plus my hips are tight AF today so I didn't want to push my luck (also spent all morning faffing about lol)

Fortunately this one was very short and sweet (or should that be sweat!? )

All 7 sets with EC - Cardio done

 

[SevenDeadlyExes]

Im not doing so good lately

Last Friday I'd carefully planned out my day so I could workout after jobs but before dinner (so as not to over do it and be too tired to do my jobs!) - but I quite forgot and time got away from me, and we had DND after dinner - id thought to do a Saturday instead but I was fully exhausted and hardly got out of bed

Then this morning I spent longer looking for my MP3 player than I did working out! No energy and then I started getting dizzy and not wanting to start the week with heat stroke, I decided I better back off!

3 sets with EC - suboptimal but better than nothing IG

I hate the summertime

 

[graoumia]

 

[astro_lizard]

 

[SevenDeadlyExes]

Hello friends,

Regular readers will realize that I have not been posting for a little bit, honestly between the chronic fatigue and summer heat I did miss 3 consecutive workouts entirely, however, I have not given up and have been doing some small casual training (messing around with the boxing bag and pull-up bar) and doing some stretches (because if I don't workout my back and hips seize up and it's wicked painful and disabling)

Then yesterday I went out to the woods for a little hike and a little witchcraft and then today I ADHD'd my way into a 30 min Qi Gong flow, both of which definitely count as proper workouts, even if they weren't the workouts I had planned - sometimes it do be like that

I'm June bugging, but I ain't quit! And that's the important thing!!

 

[SevenDeadlyExes]

Hey y'all, just checking in

I've actually been really consistent since I was last on, still doing very light stuff but doing meditation every day, Qi Gong almost every day and stretching routine a few times a week - and I've been on a couple nice weekly walks too

 

[SevenDeadlyExes]

Having just spent the last month doing a ton of DIY and decorating in time for holidays in Scotland (by which time I was walking with a cane to stave off the knee pain and sciatica) I'm back to square zero with some light wellness exercises (is2g this one makes me a good 2-3" taller - just to give you an idea of how much tension I've built up in my back lately!?)

Had to get rid of the boxing bag and honestly high impact stuff just isn't good for me these days - this time I'm going to try accepting that I'm getting older and I'm disabled and start from there tbh - no sense in beating myself up about it (physically or mentally!)

 

[SevenDeadlyExes]

Day 2 today, surprisingly challenging but I assume that's because it's designed to work the small stabilizing muscles that I need to stop injuring myself, instead of the big fun ones that make me feel strong right up until they yank my joints out of place

I think the next day are two is just some light stretching so that's good - I haven't done the burnout recovery ones since I started on this and things are going to quiet down a little jobs-wise over the weekend, so I might add that in too - see how I go ig