Back from the Dead 🧟‍♀️

SevenDeadlyExes SevenDeadlyExes Logging since February 2024
Week 23
Upperbody/Strength Day
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Felt like mixing it up today and looked through so many different workouts before settling on one that's basically the same as the one I've been doing every week 🤷‍♀️

I used 5kg dumbbells with 2.5lb wrist weights (1 and a bit kg - think they're technically ankle weights but I wore them on my wrists so...) so that definitely makes EC

I did change it up a bit because I was really struggling with the lateral raises (tips to work on those welcome) so I dropped the wrist weights about half way through - and I switched the bent over raises for bent over rows instead

Altogether a decent challenge and glad to be back at the strength training this week 💪

I think Sunday is the better day for it - means I have a proper recovery day after my long run on Friday so
 
Week 24
Mission 10 (I think)
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Good run this morning - was super tired (real case of the Mondays) but once I got going it was good craic!

Nice and dreary here today tho not actively raining, so it was cool and quiet out and I managed to get my first 2k (the ones I'm actually running) down to just over 8:00 which means that by the end of this training period I expect to get my 5k down to 40 mins maybe less!?

Looking ahead to the end of the week in my training plan - I think I've to start running 20 min by Friday so I may have to adjust my pace again for that but I'm sure I'll get it back again in the following weeks

Lost about half a kilo this last week too - farewell muffin tops (mmmm muffin tops 🧁🤤 might need to look up some low fat sweet treats this week I feel - I'm getting cravey again)
 
Week 25
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So I think I missed a post last Friday but as I recall I was absolutely knackered afterwards and fell asleep - posting my scorecard as evidence that I did actually do it tho!!

I also did not do weekend wait training bcos just general exhaustion - got some really rotten news last week too so my MH was not doing great either so that didn't help - got a good rest tho and feeling a wee bit better now tho!

Today's run was messy! I went out late but ate as if I was going out early meaning I just had no energy - that coupled with bad pacing and an early chase meant I really didn't run my prescribed 15 mins today instead doing roughly 3x 2 min fast runs and 3 min recovery walks - the long chase near the beginning set that as what we're doing today so I figured I'd just keep on with it 🤷‍♀️ I did cover the full 5k today tho (walking most of it) just because it was nice out - super sunny but not actually that hot

My sciatica is playing up something fierce tho - so I'm thinking I might turn off chases for a while and just focus on my easier steady pace runs while I build my strength up again
 
Week 25
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Ok so with chases turned off and after a good going over with the vibro-gun massage doohickey last night my sciatica is much better today (although my hip and knee are still a bit unstable) so I was able to run my 15 min interval p strong today!

Unfortunately I didn’t realize that it was a 15 min run with an “optional” 5 min section on the end - I was well out of steam by then tho, so I bailed - frustrating!! My long run on Friday has a 20 min run with an optional 10 min extra so I just better pace better for that!! Cos I’m getting that 30 mins!!

I was less invested today without the chases I must admit - but it did feel really good to just be able to run and not hold back for just in case - I def want to bring the chases back after I complete this season I think tho - hopefully by then I will be back jogging the full 5k so additional chases will only bolster my time - best not to push too hard in the beginning tho
 
Week 25
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Ok so Friday I did my long run which was 30min without stopping (with 5min walk either end for warm up and cool down) much better pacing this time and I managed it without too much fuss - I did get a wee clap and a thumbs up from an old fella along the way though (I guess he was a visiting American? 😂)

Then Saturday I learned my MOT is going to cost a fortune this year and that used cars cost an even bigger fortune these days so I wanted to punch something to blow off some steam!! I did all 5 sets of Maxima which is technically classed as a light workout but i used the heavy bag which I feel probably knocked it up a notch or two - my shoulders certainly thought so (it's been a while!)
https://darebee.com/workouts/maxima-workout.html#timer
 
Week 26
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My short runs are getting longer now
5 min walk (warm-up)
15 min run (easy pace)
5 min run (optional)
5 min walk (cool down)

Had a protein bar and a meditation and some binaural beats to get my head screwed on (not been a good week for MH unfortunately) but once I got going it was p nice - lovely cool autumnal drizzly weather today so that was nice

I did encounter a guy who asked me the time which a) I'm running and have headphones in? Leave me be?? and b) created a v awkward situation where I looked at my watch and had to admit that "no sorry mate I don't" (because my watch is currently in stopwatch mode and won't tell me what time it is rn) which I tried to communicate with a facial expression, but i don't think that is a face you can make and given that he's walking around without even having a phone apparently in 2024 i don't he understands the limitations of modern smartwatch technology - so I think he was a bit annoyed by the whole interaction (so was I!?)
But then I saw an old couple walking along holding hands but just the pinkies which was just so cute!?

Anyway back to the actual running - yeah I can do the 20 mins without too much fuss now - I wasn't going for time but I think I did ok for pacing especially for a very tired Monday morning

Also - very good episode today

SPOILERS AHEAD BUT IDK HOW TO DO THE THING

I love Jodi (she's adorbs!) and what was with the pile of zombs and guns we found?!! #intrigue
 
Week 26
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Bit of a cheat today because I went on a hike instead of a run and just listened to the episode in the car on the way there - it was quite a long and hilly walk tho so I'm pretty sure it counts about the same as far as training goes

I've been tremendously stressed out lately and it did me a lot of good to look at some small little mushrooms and acorns and stuff and eat a little picnic by the stream - got a big plate o casserole and totties coming my way to catch up with my carbs & protein - and we even picked up sticky buns for after 😋 a rare treat on this dangit diet, but we def earned it today!!
 
Week 26
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I forgot to turn the GPS back on after last time so I've included the tracking data from my watch as well

Another long Friday run - 30 mins nonstop running which I did the first 15 mins at a decent pace and then had to slow down to granny stepping for a while - I came out of the gate too strong and I knew I did but I just kept doing it, and then the app was like "ran 1km in 10 mins 1 second" and I thought "what the heck! That's so slow!? Better hurry up!!" It was only when it said "ran 2km in 20 mins 2 seconds" that I realized my mistake 🤦‍♀️

Was properly cold this morning too - although not yet cold enough for my jacket - I really need to get a long sleeve top for these interim months I feel!!
 
Week 27
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I got real burned out last week - I think my diet was grinding a bit because I just felt so tired and weak, and then over the weekend I gave in to the cravings and ate a bunch of cheese and I'm feeling a bit better now - looking at my macros I haven't been getting enough fat for quite a while - which I thought was a good way to lose weight but actually might just be a good way to get real exhausted

Anyway - I did do the runs even though I didn't post about them at the time - and my performance sucked because I was undernourished - but it's the showing up that counts so..
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Week 28
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And done!! 🥳 Def feeling a bit better for getting a bit more balance in my diet this week - still my long run to go on Friday (so I guess I'm doing the races next? Chronology gets very confusing at this point idk 🤷‍♀️)
And I'm planning to go hiking tomorrow too - so we'll see how I get on ig

Will need to focus on my pace for the long run (which I hate to do!) but I've got comfy at just over 8:00km which is fine for 20 mins but I don't think it's sustainable for 30-40 mins yet and I really don't want to bail on another long run this week!!

Slow and steady wins the race as they say

Side Note: did I not post my Monday Run?! I'm sure I did but I don't see it in the feed?
Here it's anyway:
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Week 29
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Good run this morning - damn frosty (it's really October now!) very grateful for my new long sleeve running top but still shoulda taped my tatas 🤕🤕

Feeling a lot more energized now and did a good pace for the 20 min run section today - about 7:15 which if i could sustain that pace for the 5k would take me down to 35min-ish which is p damn respectable seeing as my best time so far is just under 45 mins!!

Down 0.8kg this week which doesn't quite take me back to my where I was 2 weeks ago - but is the biggest weight cut ive had in months - and I still didn't get the diet back on the rails - GF bought me all the different pumpkin spiced treats fae Greggs on Saturday and all that sugar just made me queasy - so I don't think I can eat like that anymore anyway and it seems when I was on the diet I wasn't getting enough fat and that was just making me feel weak and tired all the time - so fuck It!? 🤷‍♀️

Also - how good is this photo my GF took this morning?! Got that mucky old river looking like a beautiful lagoon in the morning mist!!? 😻
 
Week 31
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I've been off sick for a little bit - I know you can train when you're sick, so long as you keep it light - but one of the key symptoms of this particular maladie have been having no energy whatsoever - so I've just been resting as best I can

Back at it today tho and doing some fun Halloween themed side missions this week 👻 (as if zombie runs weren't Halloweeny enough already? 🧟‍♀️)

Hopefully the exercise will help stave off some of the candy weight this week anyway
 
Week 31
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I am sore after that one ngl - but I damn well did it!?

6km?! I Cannae hardly believe it!!

Ofc the first and last 5 mins were warm-up and warm-down walks - but I kept on jogging all the rest of the time! Was pretty nice too cos I drove up to the old railway line by the river since I didn’t feel like running into town and back and my app was nagging me to mix it up

My ankles and hips are really sore after it tho - glad for my 2 days off for recovery!!
They’ve got me on more long runs all next week too - hope I survive?!

Also I did do my Wednesday run - which was a very fun episode with my favourite runner, Jodi - but I forgot to post because it’s been a busy and stressy week (tho less stressy for the running tbf!)

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Well - I've busted my tendons with the running again, so time for a break on that ig

They're doing an unofficial season 2 of the zombies run and I'm keen to follow along with the story so I think I'm just going to walk it (which is a lot better than no cardio ig) and switch my workouts to upper body focus for a while.

I'm thinking of doing Ronin (although I have a wooden broadsword, not a bokken - close enough!) and maybe Zen also as an add on because very thematic and I've been practicing meditation more lately anyway - I might have to drop one thing or another or not do consecutive days maybe just depending on time - but I'll see how I get on
 
Week 33 (I think)
Day 1 Ronin/Zen

I bit the bullet and got a cheap bokken off of Amazon because my broadsword is only a hand a half and I wanted to have the appropriate size and weight (there's a lot of cool sword workouts that I've been wanting to try - really I'd like a longsword but those are inexplicably twice as much?!)

I actually found the Zen one pretty challenging because of tendonitis in my wrist that I ignored for a long time until it got p bad - I'm hoping these stretches will help tho as it's had ample time to heal now

Ronin was also harder than it looks because I was really focusing on getting the moves nice and smooth (part of the reason I wanted a proper "sword" to practice with) didn't much feel like fighting off shadow monsters but I figure it's better to practice slow so I don't learn bad habits (or smash up my flat lol) might have to mine YouTube later for some tips on proper form tho

I also did a beginner pull-up bar work out today - just the dead hangs and squat holds one (can't remember the name) because I can't do pull-ups (yet!)

Time to get wrapped up warm now and go out for zombies run/walk - although it's already nearly lunch time (eek!) so it's looking like I'm def going to need to trim some of these things going forward
 
Week 33
Day 2 Ronin/Zen

Just a 10 min meditation for Zen today - I did try to sit properly for the full 10 minutes but it hurts my back too much after a while

Then 400 cross cuts for Ronin - which is loads but not as many as it sounds - mostly focused on form again and trying to make sure to turn my hips at the right point

Then my 10-count (or until fail - who knew dangling would be hard?!) deadhangs/squat holds x5 to finish
 
Week 33
Day 3 + 4 Ronin/Zen
No post yesterday because i had to do my zombies walk/run after and by the time I'd showered and had lunch i was exhausted and fell asleep!

Yesterday's Ronin was super easy (I went with the dodging one) but then Zen was pretty challenging just from keeping my arms up in the air for 6 mins #ouch
The run was fun - or rather the story was fun - the run was mostly just walking but it was freezing and i didn't even really warm up! I did turn chases on and I jogged those just lightly which didn't seem too hard on my ankle - so hopefully that's a reasonable balance while it heals (these things take months tho!!)

Today's Ronin was just 5 mins of freestyle swords - which I allowed myself to just play with rather than being too focused on form - it's really starting to work my forearms I noticed - then Zen was another 10 min meditation, sat in chair with back support this time which made it much easier to focus - and then my deadhangs - which were getting better yesterday but seemed worse today - i guess fatigue in the forearms from doing swords - gonna be wiry as heck at the end of this I reckon!!
 
Week 33
Day 5+6 Ronin/Zen

Didn't get out for my walk/run because the weather is horrible and my MH is not much better - probably I would feel better if I'd go for my walk - but sometimes the gremlins win that argument, what can ye do 🤷‍♀️

The hardest part of day 5 was getting up and doing it tbh - boring repetitive routine Vs big time idontwannas - argued myself down from the walk to just doing these March steps and such tho, so we got there in the end

Similar story again today except this time difficult and painful (old wrist injury that doesn't like supporting my weight) instead of boring - I did it tho, including the optional bonus press-uos to rescue the panda - had to switch to knee press-ups for the last two rounds but it still counts

Also worked out I can do all 5 sets of deadhangs if I touch the ground with my tippy toes - which is definitely cheating, but I figure it's better to do the full set supported than only managing half of it
 
Week 33

Not workout today because I have shocking DOMS and I figured Id be best off having a rest day - normally I feel a good amount of pressure to stick to it on these 30 day programs no matter what - but since I started mid-month and I'm recovering from injury I'm happy to bump a day - even if I do this every week (I do love a lazy Sunday with nothing to do but cook and play Minecraft) I should still be done before Christmas - so I'm not worried
 
Week 34
Day 7 Ronin/Zen

Back at it today - still a lil bit sore but not half as bad as yesterday. I wasn't sure of the form for the horizontal cut/thrust but I did my best (went with the underdogs obvi) might have to do some more research - the little bit of yoga from Zen was pretty good for my DOMS tho, and my Deadhang are getting better too

Also went for my walk today - I miss the running but my ankle is still p unstable - might be off it until New Year at this rate
 
Life has been happening rather a lot lately and my workouts have gotten off the rails - between my bad ankle scaring me off the HIIT days and general disruptions to my routine and the fatigue... I have not been sticking to my program. :/

With that said, I haven't stopped entirely - I've still been doing my dead hangs, I've been doing all my sword workouts (if a day or two late) and I've kept on with the meditations! The thing implied I should meditate "under a tree" which idk if it was flavor text or an actual challenge - but I did do an outside meditation down by the river, kinda near some trees (it's cold and wet atm and I live in a p urban area) and it was lush! So I've kept on with that! Watching the birds at sunset?! Forget about it!! 😻

My back has been a mess since I've stopped running too - but I just got into a new stretch routine this morning that has worked wonders - so I guess that's probably where I need to be for right just now - take my time stretching out and building strength around my myriad old injuries - it's not as fun - but the winter weather is reminding me that no flower blooms every season
 
Tabula Rasa
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Keen to get a jump on the new year, I'm starting this today (it's a Monday and a New Moon - it's not my fault the calendar is all crooked and weird)

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I did this one today - level 1 with EC (5kg) ✅

I'm also doing the meditation challenge, but I guess since that's 30 days it makes sense to start that on the first of the month

I'm keeping on with my deadhangs too, although I'm not doing the challenge because the learning curve is near vertical!? I'm seeing good progress, but not an additional 5 seconds every other day - I guess I'll just do till fail on those days and use it just to mark progress?? 🤔

I'm excited to get back into a proper program instead of just doing bits and pieces here and there tho - and my running injuries are feeling a lot better - hopefully the strength training will help prevent it happening again 🤞
 
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Cardio today - lvl 2 no EC ✅

I was in a mood this morning and didn't want to do but after doing some smaller jobs around the house and the first bit of the meditation challenge I eventually coaxed myself into it - I'd already set up a Tabata timer so there was no room for slacking off of giving up half way!!

NGL it felt horrible whilst I was doing it but I do feel a lot better after I did - finished off with some stretches (was sore af still from Monday's strength training) put some of the muscle soak bath salts in (that I always forget I have) and that seems to have dispelled any remaining aches, so I'm very happy about that

Pretty good start to the new year I think!! 🥳
 
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Did this one today (kinda) first off I didn't read it properly and just did a circuit - so I counted that as a warm up and started over - then my friend called (the timer doesn't beep when I'm on a call and I'm easily distracted) so my intervals were all over the place.

Then I got to the renegade rows and remembered that my lil 5kg dumbbells are super uncomfortable to put my weight on - so I switched to my GFs big 10kg dumbbells which are a comfier grip, but obvi twice as heavy - and ultimately switched to bent over rows for the last two sets - but I did stick with the 10kg for the bridges so idk maybe that averages out to EC - kinda?? (at least 7kg)

Still got my meditations and deadhangs to do for today but I'm super tired after that - gonna need some ramyeon and a maybe protein smoothie first!!
 
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Decided to drop the intensity down a level because last week I tweaked my bad ankle on cardio day and I've just been so tired lately (i think maybe it's a touch of the SAD idk) I didn't manage my strength workout on Monday at all because I fell asleep after lunch!

So yeah, showing up is more important that doing the most every time - so I'm lowering the bar a lil

Still did this at lvl 2 with EC (1 min rest) ✅
 
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Today's strength workout out - went for an easy level again today and it was a little too easy for me so after the first set I grabbed my lil 1kg dumbbells for it

Still ended up doing lvl 3 with EC!! ✅

I must say all these reverse lunges are doing wonders for my knees and stability (which will serve me well whenever I get back to the running!) and I've been doing stretches to help my bad back (p sure it's called Tight Hips and I got it on here but I put it in my Tabata Timer so I don't have the worksheet handy) and usually I really struggle with it but suffer through it because I know it helps - but (I'd guess) all those knee to elbows loosened things up and I got real deep in those stretches without too much resistance and my quads felt good and strong to support me too - so idk, maybe struggling through the 'normal' level workouts isn't where I need to be right now - maybe kicking ass at the easy level is a better fit for me for right now??

One things for sure I'm not exhausted after that, even though I did the most for 7 sets today - so that's p great ngl!!
 
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Strength training today and I went back up to level 3 difficulty cos I felt I could handle a challenge after a weekend of rest - this one is not really designed to be hard as such but it was challenging cos it works a lot of the smaller muscles and there's a whole section for balance and core which I oft try to avoid

The forward lunges were a bit tough on my knees - but in a good rehab way I think and I did find the core stuff weirdly fatiguing (don't think I was breathing properly) but was an interesting one - probably need to come back to it to reap the benefits though

3 sets no EC (I've lots of house chores to do and wanted to keep something in the tank) ✅
 
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Feeling quite low energy today so I looked up a level 2 workout for my cardio today - and chose this one cos it has lots of hip mobility stuff that seems to do wonders for my back - it wasn't until I scrolled down to check the "Done!" box that I noticed it's actually only level 1 apparently?! Idk what's happened there - it certainly didn't feel that light in my hips!!

Anyway - I did lvl 3, with EC - so not to be sniffed at irregardless ✅
 
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Strength training today and I decided to up the intensity again this time doing a level 3 workout because it's Friday so I have 2 days for recovery and because I have a lot of appointments coming up that are making me anxious so I wanted to exercise/exorcise the fight or flight feeling in my body that's been bothering me all week

I did level 2 today (with EC - 5kg) ✅
Probably could have done level 3 at a push but I need beans left in the tin for later - oh well, maybe next time
 
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Woke up late today and had to squeeze this on in inbetween my afternoon appointments - managed it tho!

Only did up to level 1 today because I didn't have energy to spare, and no EC because I don't have 7kg dumbbells (and I doubt I can to lat raises with that much - yet!)

I did "enjoy" the crunches for active rest (the challenge - not the actual process of doing them!) felt good to keep the motor running so to speak tho and to log a few intensity minutes in the process!
 
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I've been very busy the past few days and I didn't have much energy to spare - so I dropped down a gear for today to a level 2 workout and did it at level 3 with EC ✅

Not too challenging but it got the heart rate up a lil bit for a while and that's what cardio day is all about

I'm hoping to get back to the running next month, and I'm planning to switch it up to do the Amazon Training Plan too - which is the same as I'm doing now but with a Sunday session added in - I'm thinking some Boxing for it and a cheeky fry-up after as motivation!
 
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Strength training today and I felt like pushing myself - I've been eyeing this one for a while so I thought I'd give it a lash - the EC for this one is 5kg which seemed like a lot for punches but I've been getting p strong and I tested it last night and I could do them - unfortunately however with that amount of reps I tweaked my shoulder a bit and ended up failing the overhead punches - it didn't feel too bad, just weak so I finished those out to fail - but then I couldn't do the hammer curls on one side - so I finished those out just doing the lift on the other side - now my shoulder was ok for the side lunges so I picked up both dumbbells again - however after 3 sets of that I got dizzy and felt sick and decided at that point that pushing myself any harder would be a very bad idea - so I bailed! I could totally have done the calf raises, they're nowt but sometimes you just gotta know when to quit

A valiant effort but a definite DNF for today ❌

(I really gotta get hold of some mid sized dumbbells!)
 
Yeah nah - I've done myself a right mischief there!

My glutes and hamstrings are still sore but recovering but my left bicep is still wrecked and I have kinda hot/tingly bits at various points down that arm - so I suspect some nerve involvement 😬 #oops

From what I've read all's I can do for it is NSAIDs (which definitely help) and rest (which was helping until I slept on it funny 🤦‍♀️)

I'm assuming it's just inflammation that's pressing on the nerve but either way - I'll not be on the weights for a while - frustratingly might have to put off adding in the combat days as well if it persists - should be good to get back to the running tho - maybe yoga for strength days?
 
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Right yeah! As the title says - I am back from the dead!!

I was feeling a bit gunshy after last week as I hadn't been able to do a proper training due to busting my shoulder last Friday with this very same workout - but today it was feeling a lot better after my stretches, so I decided to get back on the horse that bit me (or whatever the saying is) and try again!!

This time just with 1kg dumbbells because I didn't want to agitate the nerve again - but I did it this time all the way through - and now I have a rival, and I can come back to this workout time and again until I can beat it!!

Challenge Accepted! 🏆

I'm off for handburgers to celebrate 🍔
I've earned some protein (and a little bit of cheese 🐀)
 
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Technically I'm supposed to do full body strength training on Mondays and this one is all upper body - but the burnt out is hitting hard today and just showing up was about all the challenge I was up for - I wanted to play swords for that extra lil bit of dopamine and kept it light with just 3 sets

I actually think this stuff is great for my shoulder because it's working all the same spots that I've been working on lately for recovery - couldn't hurt for the pull-ups either tbh
 
SevenDeadlyExes said:
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Technically I'm supposed to do full body strength training on Mondays and this one is all upper body - but the burnt out is hitting hard today and just showing up was about all the challenge I was up for - I wanted to play swords for that extra lil bit of dopamine and kept it light with just 3 sets

I actually think this stuff is great for my shoulder because it's working all the same spots that I've been working on lately for recovery - couldn't hurt for the pull-ups either tbh
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I see these great katana workouts! I guess I need to get hold of a stick and see what I can do.
 
Just back from my first run since November! And no injuries (or agitation of old ones!)

Wasn't too bad - just did 4 min/2min walk/run splits x5 which seemed very light to start off with but this ain't my first rodeo so I knew that by the last one it'd be a lil bit of a challenge - so I'm pleased that I got that right!

Stayed out after for a while too for a cool down walk to a quiet spot to stretch and do a lil meditation (which again, the more I let go of what I think I should be doing and just try as best I can right now - gets way easier)

Was a pretty fun #ZombiesRun episode today too - so yeah a p good sesh all told!
 
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Sunday Funday today and I got to workout with the missus 😸

We did fighters warm up and fighters stretching - then 3 sets of pro boxer to get nice and limber and then!!

We just sparred!! (4x 2min rounds 1min rests)
First boxing style and then we went another 4 rounds with the Kali sticks!!

I was worried she'd be a bit timid tbh because she hadn't done it before- but I needn't have been! She came out swinging like!! 😹🥊

Was loads of fun and we're planning to make it a weekly event!! I have a few cuts and bruises after it tho ( from my crappy old boxing gloves, mainly)

Anyway - about an hour altogether of p I tense workout! On a Sunday no less!! ✅
 
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Still a bit sore and v tired after yesterdays Family Fight Club and I had all the weekly chores to do today so I left this one late and almost didn't do it at all - but I got around to a light one whilst watch B99 after dinner!

It's a level 2 and I only did 5 sets, but with EC (1 min rest) ✅

Like I always say "some days the challenge is just showing up"
 
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Running today and decided to shift up a gear to 2:3 run/walk splits x6

A good bit more challenging this week than last and I think this is a good way to do it because I'm able to run at a reasonable pace instead of forcing myself to slow way down so as to go the full distance - which I think only trains me to run super slowly - whereas this way (I hope!) I can learn to run quicker and gradually extend the runs and reduce the walks until I can do the whole thing at pace?

Thankfully I don't have much else to do today because that burned through all my energy for today but I feel good after it so ✅
 
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