Back from the Dead 🧟‍♀️

SevenDeadlyExes SevenDeadlyExes Logging since February 2024
✅ Shaolin Shake Warm up
✅ EotD - 40 star jumps (these normally wreck my knees, but I tried to turn my feet outwards when landing to absorb the lateral force so 🤞)
✅ Day 15 - 10 ( Weird one today involving lying face down and flailing the arms around - which is a whole mood) I just hope I get those good Season 5 Gabrielle back muscles! (amiright millennial lesbians!)
🧡💛🤍🩷❤️
the eye eyebrow raise GIF

presumably that actually takes 5 years of intensive bo staff fighting tho
☯️ Thing I'll look out some Tao Chi for my Flow Style cool down today
 
OK! Monday! Wife is starting her new job tomorrow! Finally got around to ordering a new bed so I'm not getting bed springs stabbing into my ribs all night! TCB baybeee!! Energy!! 😎😂

☯️ Morning Meditation
✅ Shaolin Shake
✅ Day 17 - 10
✅ Morning Lower body Stretches
☯️ Corpse Pose for 1 song

Nicely bookended I feel - now to get washed up and ready for a day of decluttering
 
SevenDeadlyExes said:
✅ Shaolin Shake Warm up
✅ EotD - 40 star jumps (these normally wreck my knees, but I tried to turn my feet outwards when landing to absorb the lateral force so 🤞)
✅ Day 15 - 10 ( Weird one today involving lying face down and flailing the arms around - which is a whole mood) I just hope I get those good Season 5 Gabrielle back muscles! (amiright millennial lesbians!)
🧡💛🤍🩷❤️
the eye eyebrow raise GIF

presumably that actually takes 5 years of intensive bo staff fighting tho
☯️ Thing I'll look out some Tao Chi for my Flow Style cool down today
Click to expand...
Gabrielle had the bod every gal wanted. It was right in all of the right ways. 😉
 
So I've been thinking for the past week or so, that what I'd really like to be doing for my workouts is more cardio and yoga

Lo and behold! I checked out the Training Plans section and their are new plans tailored for exactly that!

So, do I finish out the "10" program that I'm a little over half way through, or switch it out for the new Herald training plan that might be a better fit?

🔴 Vote a Red react emoji to continue with10

🟡 Vote a Yellow react emoji to switch to Herald
 
TopNotch said:
Finish what you started unless you hate it.
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This is a strong answer and good general advice I reckon - unfortunately it came on abs day 😂
julia louis dreyfus do not want GIF

However I also remembered my own catchphrase "¿por que no los dos?"
Compromise Shrug GIF

So I'll try to do both (with my usual cavaet that pushing too hard results in fatigue and injury, so don't do it if ye cannae!)

✅ Shaolin Shake
✅ Day 19 - 10
✅ 10 min Cardio
☯️ Morning Breath Work
 
OK, catch up post;
Saturday
🚫 Badly Burnt out - No workout
Sunday
✅ Still Burnt out, but didn't want to skip 2 consecutive days, squeezed my 10 workout in before dinner
Monday
⚖️ I had a whole day of heavy physical work to do, saw that the next workout was strength, which last time made my quads sore - so elected to postpone till the end of the day IF there were beans left in the tin - there were not
Tuesday (today)
✅ Back at it after a good night's rest
- Shaolin Shake
- Day 2? - 10
- Full Body Stretches
 
Yeah nah - the burnout caught up with me hard and I crashed out!
I think I managed a Friday but by then my head was spinning and my ears were ringing and I just had to spend a day or so in the dark with noise cancelling headphones on
I tried to get myself going again for Sunday because I'd set a fail condition of not missing 2 days in a row - but I just couldn't manage it 😥

However, by Monday my head stopped swimming (intermittently) and my back was aching, so I knew I needed a bit of light movement and a nervous system reset - so I did a Yoga with Adrienne specifically for that, then this morning I saw a YouTube about the exercises you sometimes see elderly Chinese people doing, and I realised how similar that was to my Shaolin Shake - so I did some of that, and then a bunch of stretches to help release the tension I'd built up over the last few weeks - it was only towards the end that I'd realised I'd actually stumbled into starting the Herald program I'd planned to move on to after I finished the 10 program (or DNF - in this case)

I think sometimes it's the ADHD being inpatient and craving novelty, and sometimes, it's the subconscious reaching up and saying "hey, you really need this" yknow?
 

Hey gang 👋

I was burnt out and then I was sick and then I was burnt out some more. And then I've just been doing little bits of yoga and tai qi on YouTube for a bit. Also joined a queer fit club 🏳️‍🌈 and we went on a wee hike at the beach last week and planning to do a yoga class with them this weekend.

Anyway, my resting heart rate has been creeping up, and we don't know if it's my meds, or because my workouts have been such low intensity, or something more insidious - so the doctor is making me get an ECG next week, which made me nervous, so I thought I'd better jump on here and do some zone 2 cardio for safety and health - just in case!

How are you all? I've missed ye!
 
SevenDeadlyExes said:

Hey gang 👋

I was burnt out and then I was sick and then I was burnt out some more. And then I've just been doing little bits of yoga and tai qi on YouTube for a bit. Also joined a queer fit club 🏳️‍🌈 and we went on a wee hike at the beach last week and planning to do a yoga class with them this weekend.

Anyway, my resting heart rate has been creeping up, and we don't know if it's my meds, or because my workouts have been such low intensity, or something more insidious - so the doctor is making me get an ECG next week, which made me nervous, so I thought I'd better jump on here and do some zone 2 cardio for safety and health - just in case!

How are you all? I've missed ye!
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Heyya!
Take good care of yourself!
What you’re doing - yoga, hiking, friends &pals - sounds adorable to me. I wish, I had that 😍
Be safe, cheers!!! Martin
 
45 min walk this morning for that low intensity cardio - got my ECG tomorrow and it's freaking me out!
I've checked all the heart disease symptoms and I don't think I have any, and I eat reasonably healthy, and I don't smoke or drink. - probably it's just my new meds are the wrong dose as I initially suspected and tbh I'm out of shape, because burnout and sickness and burnout again for the past six weeks has had me not doing very much - yoga is good for the nerves, but it's not getting my heart rate up - and I guess I've reached that age where sitting around eating biscuits all day is no longer an acceptable lifestyle choice - and doctors start ordering tests "just to be safe" 😬 🧓
It's a good kick in the pants to get moving again tho, regardless
 
Oh jeez! Did I forget to post the last couple days!? I definitely meant to but I've been off my ADHD meds to see if that was effecting my heart rate (it wasn't) Sorry if I worried anyone!

What I meant to post was, my ECG came back normal, so that's a relief and I've changed my meds back to the way it was before, no more palpitations! :beating::celebrate:

Meanwhile, I've been doing my daily walks average about 40 mins Mon, Tues, and Weds - however, it's gotten super hot again, and my wife is working from home the rest of the week, so being less motivated to jump up and get ready in the morning, I've stayed in and done a Darebee in my jammies (it's also silly hot inside tho, guess I didn't think that one through :sweat: lol)



I chose this one because at first I thought it said "Pacemaker" which thank goodness I didn't need - but then I realised it actually said "Peacemaker" and I have been learning about the Quakers recently (random ADHD special interest of the week) plus, bit of arms that don't get much work from walking, and some lunges and calf lifts, which do get worked but a bit of extra strengthening can only help (especially on them stairs with my gammy knees!)

And tat's my "Intensity minutes" logged for the week, so I might go back to some chilled yoga over the weekend heat
 
Back at the walking today, I skipped it yesterday because I didn't have myself together in the morning and had intended to do some flyering in the afternoon, but the day got away from me, so ig I'll be catching up with things today
Slightly longer walk this morning as it was nice out (not to warm) and I was really vibing with my zen podcast - my back/neck is giving me trouble again so, I popped on here to do some much needed stretches to loosen things up
 
Lots of walking this week and some little exercise snacks for my traps and rhomboids throughout - it's definitely helping, even if it really sucks when they get fatigued - but I was able to sit upright and relatively comfortable for most of my meditation today, which I did after this one;

I felt I needed a few more intensity minutes (I did plenty this week, but I either forgot to record or didn't wear my watch a couple days, so I was like 5 mins short on the app) and also, I did a long walk in the hot sun with a crossbody bag on Thursday, and earned some hip tension and spinal misalignment for my troubles - and a little bit of yoga helped loosen things up a bit

Gonna check out a Quaker meeting this morning, so that's more meditation to come - and if the heavens don't open as they're threatening to, I might do a bit of litter picking afterwards, which will be a bit more light movement to round out the week

Update:
Yoga and strolling about wasn't getting my heart going enough to log those last few elusive intensity minutes - so I threw on some Blondie, did a quick warm-and 3 sets of
 
How do you feel about exercise videos? I noticed this one on the page of a german youtuber whose videos I used a lot in the past. No clue if you have any german language skills, but maybe it can help in some way, if only because the algorith offers you similar things if it knows which languages you prefer :LOL:
 
@Dyneti I'm pretty picky about them tbh - tho I do enjoy Yoga With Adrienne on YouTube (doing some of that this morning)
I don't speak German (we did it in high school but that was a looong time ago lol - I can count to 7, and remember some of the "Hallo Wie hiest du?" song bit that's it) and the algorithm is a wild and fickle beast (as I learned recently whilst researching the Quakers, which caused the algo to lurch down a weird AI Christo-fascist rabbit hole 😬🤢 none of which has anything to do with Quakers beyond the loosely Christian origins, quite the opposite in fact!)
 
So I busted my knee again yesterday jumping around doing HIIT, but it occurred to me, at this point it can't possibly be the tendons because that's been ages - and so I did a bit of research, because I know I feel nerve impingement in my shoulder some times, when it's actually in my neck - and it turns out it can totally be a lower back thing, with tight hips and hamstrings linked to it as well (which I also have problems with) so a targeted YWA later and a bit of this:

And my knee does feel a bit better! my hip and hamstring aren't too happy about it, but that feels muscular so Im not worried - I'll take some NSAIDs later if it's causing trouble - but yeah, interesting biomechanical insights
Ist Conspiracy Theory GIF by Gecko1
 
Mental health crashed and burned hard on Monday - but I did some reading about it and it seems that it's just a kind of neurological pressure valve and having a lil menty b is our bodies way of processing excess stress hormones - frustratingly much like an overheated machine, you can't start it up again right away, you gotta let it cool down (even gaining awareness of this and doing the things that help recovery only speed up the process, does not allow us to skip it)
So anyway, I haven't been up to much since - yesterday I watched all of season 5 of Cobra Kai and did some light yoga;

And today I went for a very slow walk (I've been learning about tai chi walking) and just as I was getting real "far out" as he puts it, listening to a Ram Dass podcast, I encountered the salmon of knowledge!?
Cosmo Kramer Mind Blown GIF

(I saw a massive fish jump clean out of the water - never seen that before in all the time I've lived here and walked by that river - pretty cool 🦈 )
 
SevenDeadlyExes said:
@Dyneti I'm pretty picky about them tbh - tho I do enjoy Yoga With Adrienne on YouTube (doing some of that this morning)
I don't speak German (we did it in high school but that was a looong time ago lol - I can count to 7, and remember some of the "Hallo Wie hiest du?" song bit that's it) and the algorithm is a wild and fickle beast (as I learned recently whilst researching the Quakers, which caused the algo to lurch down a weird AI Christo-fascist rabbit hole 😬🤢 none of which has anything to do with Quakers beyond the loosely Christian origins, quite the opposite in fact!)
Click to expand...
Oh no! That does sound more like the opposite of helpful :tears:
 
So my quads were wicked sore after those loaded squats, so I've been doing squats and lunges as a workout snack at lunch times to keep em moving

Monday I went for my walk (5k in total) with a 20 min meditation by the river in the middle - idk it it takes a couple km to get my heart rate up or if my meds aren't making my heart go crazy anymore - but I only logged 20 intensity mins, even tho I was moving for an hour - so I wanted to up the intensity today (also if I'm honest cba getting dressed this morning lol) so I jumped on darebee!

They tried to make me go to Prehab and I said "ye alright, that's probably a good idea"

Then I did a quick warm-up, because I tend to neglect that - only to realise these are mostly the same movements as prehab?! How am I only now realising that that's what warm-ups are for?! Is this why I keep injuring myself?!!

And then because it's right where I need to be to log my intensity mins

Honestly my quads are still a lil sore with those but kicks - this should shake it out, and ig I didn't let up on them

Thinking about getting back into the running once the weather cools down too - this time I'm not going to slow myself down for endurance and just do splits, and I'm building strength before hand to support those joints - and warm them up! (I thought it was for the muscles so I just walked a lil bit!)
 
Super hot here today, so I didn't want to do anything too intense but did want to log some movement so;
1. Shaolin Morning Flow x22. Prehab
3. Run-Proof x34. Post Workout Stretches
I'm really proud of myself for being more conscientious this time - doing the boring stuff that's hard to do and uncomfortable - so as to look after my body so (hopefully) I don't beat myself up (physically) when rubber meets road and the endorphins kick in
I think doing the not fun stuff now will mean I'm strong enough and safe enough to do the really fun stuff in the rainy season!!
🌧️ 🌦️ 🌧️
🌳 🏃‍♀️ 🍃
 
Yay we're back!!

So yesterday I did Hiker in the morning, and I realised I'm starting to find these lvl 2 cardio workouts a bit too easy - so I grabbed a couple 1kg dumbbells just to add a little resistance


Then in the afternoon I noticed that my "body battery" was low but actually my morning workout had recharged it quite a bit - and since I'd gotten excited about House of The Valkyries and wanted to level up my training a bit to get in shape for the challenge - I thought I'd give Dungeon Raid a go


It's listed as a strength workout, but arguably I'd say it's more combat with a bit of HIIT mixed in - anyway I soon discovered that just because I've been doing well on lvl cardio, doesn't mean I'm quite ready for lvl 3
The first half with the sword was easy enough, fun too - although, there's no space to swing a sword in my flat, never mind a dungeon! So I ended up digging an old lump hammer from my tool box instead (still just over 1kg like my bokken, but all the weights in the head instead of the handle, which made a big difference)
Then, I know from punches, so I was going pretty fast and getting proper hip pivots behind them - which upped the intensity quite a bit
Then I got around to high knees, set off confident but was out of breath after 40 seconds on the first set! So I switched down to fast march steps before I hurt myself!

So yeah my plan now is to commit to the Drifter training plan for the next two weeks, see if I can't upgrade my HIIT in-line with my cardio and build on my strength stuff a bit more consistently, then if that goes to plan, I want to try out the Labyrinth program for September which I think should put me through my paces - hopefully it goes well and I come out feeling strong enough for House of Valkyries (that's graded like 3.5) if not, maybe more Drifter until I get there

Then this morning is rest day, and I've a little bit of the muscle tomcat (DOMS) though not as much as I'd feared, so I did the old Shaolin Shake to loosen up and Sore Muscles Stretches for today

Disclaimer: I also did suitable warmups and cooldown stretches for all of yesterdays workouts, I just can't remember which exactly and it's the less interesting part - it is very important tho - so worth mentioning
 
OK Drifter @ lvl 3 - Official Day 1 - Full Body Strength
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1. Full Body Warmup​
2. Everyday Workout​
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3 Everyday Stretching​
4. Morning Lower body Stretches​

So, I decided to give lvl 3 strength workout a proper try - clicked "Surprise Me" and the magic/algo/randomiser was kind enough to give me "Everyday Workout" designed for days when your body battery is a little low (or, you're ready for a level up but need to rein in a little bit before you burn through all your energy on a Monday morning!) It seems the lvl 3 workouts tend to include a bit more chest/back/core work whereas the lvl 2 seems to only highlight arms and legs, which is interesting - pleased to report I can still do 20 knee push-ups though

I noticed a bit of tightness (and clicks) in the hips during my warm up, so I made sure to add extra cooldown stretches that focused on that area - I also split the leg rises and donkey kicks into 15 rep sets and switched back and forth to avoid undue stress on the joint.

I think the most challenging part though was the lower body stretches as you've to hold a deep lunge in a various positions for a full minute - bit of jelly quads after that I must admit

I think I might have to dial down to lvl 2 for tomorrows HIIT session as I know from Saturday's high knees, I am not in good shape in that area just yet - a lot of the lvl 3 ones have fairly high impact moves too (high knees/jumping jacks) and I know from experience fatigue + impact = injury - I can always increase effort on lower lvl 2 either with pacing or a little added resistance - I'm learning it's better to kick ass at a lower level than DNF a higher one - I'll let you know how it goes tomorrow!
 
Drifter @ lvl 3 - Day 2 - HIIT
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1. Cardio Warmup​
2. Beginner HIIT​
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3. Morning Stretches​
4. Hamstring Stretches​
So I decided to go lvl 3 for my HIIT today after all, but find a beginner one so as to not go too hard
To protect my knees I got my yoga mat out to cushion the impact a little bit and I adapted the high knees as well, still hoping from foot to foot to build that explosive power but at a slower pace so as to practice sticking the landing (a Sifu would say "if you can't do it slow, you can't do it fast") so instead of hop-hop-hop-hop kinda pace it was like hop-land-hop-land-hop-land I could have switched down to march steps (as recommended in the alternative exercises section) but I wanted to practice the motion so as to build up to doing it at speed - and it is way more intense throwing my full weigh from one foot to the other instead of just raising one leg at a time
It was still plenty intense, getting my heart rate up into zone 4 (and 5 by the end :sweat:) dropping down into zone 2 during the rests, which according to my research is right where I need to be aiming for HIIT - so that's ideal - I might try a lvl 2 with the lil dumbells on Friday just for science though, see where that gets me

I was still pretty warm after my cooldown stretches, so I did extra again - this time for my hamstrings, they felt fine but I know they can get tight and I just wanna keep that whole chain greased so to speak - especially if I'm switching gears into more impactful workouts again

Also, I've been really craving baked potatoes lately and I just realised why!!
Every time I'm stretching I'm counting under my breath like "one baked potato, two baked potato, three baked potato.."
Also now I post it and it's a little bigger I realise this emojis is not in fact a baked potato, but a cat on a beanbag :2hot:
What a day for mild revelations?!
 
Good Morning Darebees!
Drifter @ lvl 3 - Day 3 - Mortal Kombaaaaatt!!!
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1. Fighters Warmup​
2. Rumi​
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3. Fighters Stretching​
4. Hip Opener​

Netflix Lyrics GIF
I had a lot of fun with this one (no prizes for guessing what I was listening to during it!)
Actually ended up doing 8 sets because I forgot to press start on my smart watch, and a double warmup because it felt short and fighting is a great way to get injured, even by yourself lol - my knees felt good after yesterdays HIIT, at first but as soon as I felt a twinge I thought I'd better dial it back and switched to march steps - but I doubled them and focused on form, standing tall and pulling the core in instead of shrimping as I'm apt to do
Combat moves I kept slow and controlled also, focusing on getting the hip behind each punch, and keeping the kicks low and slow, finding the flow and keeping balance throughout - slight bend in the supporting leg - chamber, extend, chamber, reset
And just because this stuff is the most fun - you betcha I did the punches AND the optional cuts - as we discovered the other day, there really isn't room to swing a sword in my flat - so I grabbed the lump hammer - again slow and controlled, infantry line style, "shield" up, no extraneous flailing - chop-reset-chop-reset I hope the Valkyries are impressed (and I don't bust my knee again before I get that far!)
To that end, extra hip work as part of my cool down - lots of hammies in the fighter's stretch too!

Core tomorrow iirc - might be a quick one bcos I have errands all morning
Bonus:
IMG_20260819_122326_edit_16385878800624.jpg
Lunch fit for a Kpop Demon Hunter
 
Drifter @ lvl 3 - Day 4 - Core (Blimey!)
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1. Classic Warmup​
2. Quick Abs​
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3. Post Workout Mobility​
4. Limitless​
Well my morning appointment got cancelled, so I actually had a bit more time than expected - however, I did not have energy for a full 7-set workout - and ofc as regular readers will know - core work is my least favourite thing to do, and as such is a struggle both psychically and psychologically - so I think showing up is good enough for today
I did manage to squeeze a bit more core in after my abs workout with the mobility bit, had to swap the plank to lunges out for slow climbers because I just can't get my leg up that far - honestly my form on this one was pretty poor, it was more challenging than I expected, and as I mentioned, I've no energy today
Extra hip stretches again today, still wicked tight but I'm gradually getting a little bit more mobility, the blurb for this one says its good for hammies too, but I can't say I noticed tbh - I'm kinda alternating anyway so that's fine

Lots of trudging about in the rain still to do today (which is fine, I actually love the rain, and I have a new rain coat to test out!!) hopefully I have enough energy left in the tank! Better bring a snack in case I feel like just giving up and lay down in a puddle later lol
Animated GIF
 
Drifter @ lvl 3 - Day 5 - Full Body Strength
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1. Strength Warmup​
2. I Came for the Gains​
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3. Prehab​
4. Post-Workout Recovery​
Back at it with the strength workouts today - maybe I'm doing it wrong but I thought it was odd that the traps aren't highlighted on the wee muscle model thing at the bottom for this one - I was def using them for the rows and the shoulder raises, maybe I'm doing it wrong (or making weird adaptions cos I'm trying to improve my posture/back problems so I'm super aware of trying to get those bits working idk)

Then I did prehab as a cooldown, even tho it's really more of a warm up - it doesn't come up when I search "warmup" so I forget, but it does come up when I search the "stretching" tag when I go to do that at the end and I think "damn, that's good one I should do that for a warmup next time!" and then by the next day I forget again - rinse, repeat - still better late than never ig

Getting pretty tired as I'm reaching towards the end of week 1, and my knee is acting up again - maybe the high knees were a mistake - old people march steps from now on ig - annoying how wisdom comes with age - if only I'd been wiser when I was younger I wouldn't have busted my knees in the first place?! :tears:

HIIT again tomorrow (carefully adapted) and then a well earned rest!!
 
Drifter @ lvl 3 - Day 5 - HIIT me baby one more time
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1. Cardio Warmup​
2. Prehab​
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3. Fire & Fury​
3.5 Morning HIIT​
4. Flexible Today​

Bit of a jumble today - I remembered to do prehab before my workout, albeit after my normal warm up. Then I chose Fire & Fury, and adapted it for low impact - however the overhead punches were really grinding on my shoulder, and I didn't want to injure myself - so I switched out to Morning HIIT for sets 4-7.
Now, with the adaptations, I didn't really get up into HR zone 4, mostly stayed in zone 2 - which i guess is more like cardio that HIIT, however - the training plan does say I can do either. Also, I was absolutely knackered (to the point I kinda DNF my stretches, just couldn't support the lunges any more!) and I have been training like a.. idk.. a train all week though - and I'm out of steam!! 🚂
However, my loco-motive for doing this is to get in shape for some of the really fun lvl 3 RPG programs and I'll be doing the adaptations for those too, so that should be fine.
I just need to accept that I'm getting old and my knees are fkd (up until now I refused to accept that, but I just advised someone on the forums here not to run if their doctors had told them not to do that, and I'm finally gaining enough wisdom to start listening to my own advice!?)
alice in wonderland disney GIF
 
Week One - Rest Day

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Ngl, I feel ROUGH today - I think I might have overdone it this week - I mean, really I know I did! I was knackered when I started yesterday's workout - had to switch it up half way through, couldn't do my stretches properly, had a little cry after my bath because I was just so tired - passed tf out during movie night and slept way later than usual - and now I'm still tired, and feel a little woozy and nauseous - this is not a sustainable pace for me right now!
My thought is, stick with the training plan, but this week walk it back to level 2 - at least for the first half - if I have the energy maybe Thurs-Sat re-up the intensity - but coming in hot on a Monday morning and expecting to stay there all week was, in retrospect - not smart
Again, the programs I want to do will not expect high intensity everyday, they'll build up to it - and recently I've really only been doing light cardio, which was ready to level up - but the HIIT has been a lot, strength is manageable but I do think I need more R&R than just today

Today's Plan:
Physical Rest - Carbs - Vitamins - Proteins
Next Week's Plan:
Dial Back the Intensity - Pace Myself!
Lesson Learned:
Listen to the little voice that says "No, I can't - I'm too tired!" Yes you can push past that point, but unless you're actually being chased by tigers, you shouldn't!!
That's not you being lazy, you're not being a baby - that's your body's way of saying very clearly "this is the limit of our energy - we need to stop, rest, refuel and recover asap!"
let's get you some fruit.jpg
 
Morning update:
Still super tired today so I think I need to reprioritise a bit - I'm thinking stay at lvl 3 challenge but maybe fewer sets? However, I'm going to do my jobs for the day and see what's left in the tank by let's say 4pm
I'll report back before supper!

Evening update:

So yes, I did Endgame+ today, I made a whole post as usual but it's on my lappy and it won't let me post on there - tried 2 different browsers 🤷 ig new server teething problems?
Anyway, I said I'd report in today - so I am!
 
Drifter - Tuesday - Week 2 - HIIT
Still can't post properly (from laptop - too fiddly to do my nice layouts on mobile) but today I did
Prehab look after your ligaments
Beginner HIIT which is 5 sets and a bit easier than most at level 3 - couldn't do high knees so I grabbed lil dumbells and did fast march steps instead - still not getting my HR very high - not sure what to do about that 🤔
Post Workout Mobility energy was flagging after this one despite the low intensity of my main workout so I just left it there - showing up counts, especially when it's not as fun
 
Drifter @ lvl 3 - Week 2 - Wednesday - Combat
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1. Fighter's Warmup​
2. Lightning Strike​
3. Fighter's Stretching​
Another afternoon session today as I had lots of housework to do today and little energy to spare - just 3 sets as paying down the debt from last week and my back was sore af after spending the afternoon building various shelves
I was pleasantly surprised to stumble on this workout today - because it's HIIT which I've been having a hard time finding ones I can do properly with my gammy knees, but in the combat style - which wasn't too bad - and definitley got my heart rate up, so that might be something to look out for for my HIIT days (Tuesday & Saturday I think)

Ok, hopefully the bugs are fixed now and this posts properly this time!
 
Drifter @ lvl 3 - Week 2 - Friday - Full Body Strength
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1. Strength Warmup​
2. Daily Grind​
3. Post Workout Recovery​
Full Disclosure: I never did do my core workout yesterday - I didn't have time in the morning - and then after walking 10k between a series of medical appointments, I just couldn't muster up the will, or the energy to get up and do it - but I wasn't idle by any stretch and I got a lot of hard stuff done (just not that one particular thing) so that's still a win in my book (I could have done a couple of crunches, called off sick and went back to bed, yknow?)
Pretty challenging one today (I think mostly because low energy - but also the muscle diagram is lit up bright red from head to toe!) switched down to 3kg for the lateral raises, braced the knees (both with supports and a squat band) for the thrusters, and just put my supporting hand down flat for the renegade rows (otherwise my wrist hurts and I end up having bad form to shift my weight off of it) Pleased I figured that one out actually because I keep dodging workouts with Renegade Rows and there's a lot of them at this level

Looking forward to trying out a combat themed HIIT tomorrow (there's only a few, but I figure I could do any of them with a HIIT timer instead of reps - or even freestyle one!) and hopefully after a good rest on Sunday I'll be back in black to start Labyrinth next Monday!!
 
Drifter @ lvl 3 - Week 2 - Saturday - HIIT (combat style)
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1. Cardio Warmup​
2. Heartstriker​
3. Fighter's Stretching​

Week 2 Complete! Ready or not, next week I enter.... The Labyrinth!!
Combat as HIIT worked pretty well, in retrospect I might have done some kind of combat warmup instead of cardio but 🤷‍♀️
3 sets again today to pay down the debt of doing too much last week - I was really thinking in abstract for that - but funnily enough, I actually crunched the numbers today;
So for general health, you're supposed to get 150 intensity mins per week right - but last week I got 333, more than double what I need - and that was altogether too much - so I figure probably like a 50% increase should be a good target, it's more than I need for basic health, but not so much that it tips over into not being healthy anymore (ie exhaustion and injury) - so that gives us a figure of 225 mins per week
Now this week, just doing the 3 sets only gave me 121 intensity minutes, less than I need for general health and fitness - however if we average that out over the two weeks (333+121) /2 = 227 - right in the sweet spot!
So, idk how The Labyrinth works - but if there are set options, my plan to go 5 sets should in theory be just right!

Also, Heartstriker is a wild name for a workout!
Punched a Thousand Hearts.png
 
Week 2 - Rest Day
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Just a little reset for the old nervous system as I get my R&R today

Bit of excitement as we just had a lightning storm, so we ran outside to test our raincoats - wife's works great, my big army coat not so much - I have a cagool so I might have to do that and layers - I run hot anyway so I don't want to be too wrapped up whilst we're hiking - we both need waterproof trousers tho!
 
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