My New Life

kandy kandy Logging since August 2026
Day 36, Sept 22, 2026, week 3
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C) NORDIC CURL, LEGS:
1. Everest, day 30, 808 climbers, done yay! :completed:
2. Butterfly stretch, 2 mins

E) OTHERS:
1. Back and Core, day 1, make it harder, for the most part
2. Lower Abs, day 1

How on earth for the first time I realized that you had to squeeze your upper abs during lower abs exercise like leg raises, so that your lower back wouldn't lift off the floor.:shake::shake::panic::panic:

If my upper abs go loose, the lower back will almost always lift (which is why I have been failing the leg raises since I was born...). :standby:If I squeeze really hard it can keep sticking to the floor. It really makes a difference.

I started the lower abs challenge, not sure if I would keep going though. I did the circles but they had to be small if the lower back need to be stable for the most part. When I drew big circles the lower back rocked along with the big motion, but that's natural I guess? :track:
 
Day 37, 38, Sept 23, 24, 2026, week 3
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C) NORDIC CURL, LEGS:
1. Epic Legs, day 1
2. Butterfly stretch, 2x3 mins
3. Hamstring stretches

E) OTHERS:
1. Back and Core, day 2, make it harder for the 2nd and 3rd moves
2. Groundwork Abs, day 1
3. Upperbody stretches
 
Day 39, Sept 25, 2026, week 3
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A) KNUCKLE PUSH UPS and PLANK:
Knuckle plank, 3x40secs

C) NORDIC CURL, LEGS:
1. Nordic Curl, 2x3 5-count holds, 1 fall
Total falls: 15; total holds: 23
2. Deadlifts: 6.5kg, 3x10
3. Single-leg deadlifts: 6.5kg, 3x10/10
4. Calf raises: 6.5kg, 3x12
5. Better Legs, day 1
6. Butterfly stretch, 3mins; quad stretch

E) OTHERS:
1. Back and Core, day 3
2. Groundwork Abs, day 2
3. Upperbody stretches
 
Day 40, Sept 26, 2026, week 3
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C) NORDIC CURL, LEGS:
1. Better Legs, day 2
2. Forward folding butterfly and other hip stretches

E) OTHERS:
1. Back and Core, day 4
2. Groundwork Abs, day 3
3. Upperbody stretches
4. Foam rolling
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Lower back wasn't as stiff as before when I got out of bed this morning, interestingly.

Just realize the Nordic curl is basically the same movement as a hamstring stretch, but it also strengthens the muscle, so 2 things at the same time. :happy:
 
I tried the L-sit on the floor, with Ai tutorial. Not too bad! I was able to get my butt and feet off the floor and held for a sec or 2. Just the legs were not straight and my butt was shifted back instead of perfectly underneath my shoulder. I feel like I wasn't too far away from it, and I can totally add this onto my list.

It a lot easier than the pull up in terms of the tools needed, besides ability... All I need is a yoga mat for the L sit. Same with the Nordic curl which I got a feet anchor and I was so good to go. The pull up requires a bar, which can't be so high but not too low either. Then the negative looks nice but you need a chair or other stuff for it... :sus: It's just so complicated.
 
Day 42, Sept 28, 2026, week 4
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B) BACK:
Lat pulldown, 3x10 60lbs

C) NORDIC CURL, LEGS:
1. Better Legs, day 4
2. Foot drill
3. Butterfly stretch, butt and quad stretch

E) OTHERS:
1. Back and Core, day 6
2. Groundwork Abs, day 5
3. Upperbody stretches
4. 1.5 hour boxing
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I tested my lat pulldown a bit after the 60lbs set. Tried 80lbs and even 100lbs. 100lbs was done with medium-high effort. Going 70 next time would be pretty safe I guess.

I don't know if it's physically possible to do the lat pulldown heavier than my own bodyweight if I try really hard to stay myself on the seat, or I will just fly no matter what. I am between 100 and 110lbs. Will face that problem soon...
 
Day 43, Sept 29, 2026, week 4
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C) NORDIC CURL, LEGS:
1. Nordic Curl, 2x3 falls
Total falls: 21; total holds: 23
2. Single-leg deadlifts: 8.25kg, 3x10/10
3. Calf raises: 8.25kg, 3x14
4. Better Legs, day 5
5. Foot drill

E) OTHERS:
1. Back and Core, day 7
2. Groundwork Abs, day 6
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I thought I was at least 48kg because I had been eating more recently until I got on the scale today, which said 46.55...
 
Day 44, Sept 30, 2026, week 4
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C) NORDIC CURL, LEGS:
1. Better Legs, day 6

E) OTHERS:
1. Back and Core, day 8
2. Groundwork Abs, day 7
3. L-sit upperbody workout and some push ups on the parallettes
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I got a pair of parallettes. :LOL: I did L sit stuff and push ups with it. There was a much bigger stretch on the arms as I went down during the push ups, mush bigger range of motion. Did about 10 knee Push-ups and only 1 classic push up. The classic one took long to complete but it's a great one.
 
Day 45, Oct 1, 2026, week 4
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C) NORDIC CURL, LEGS:
1. Better Legs, day 7

E) OTHERS:
1. Back and Core, day 9
2. Groundwork Abs, day 8
3. 5 parallettes push ups
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Woke up with my back so sore :whaa: Probably did too much Lsit stuff yesterday. A lot more DOMS than the lat pulldown machine.
 
I asked Google today if I had to pick one between eating junk food and not eating at all (because junk food is unhealthy) or just very little, was it better just to eat the junk. It said it's better eating the junk food, especially when I was already under-eating. Maybe I am losing common sense.

I feel like I am eating significantly more now as my appetite is slowly increasing, going from 1 full meal split into two to 2 full meals and little snack once or twice on a regular day now, but probably still not meeting the needs.

It says I need at least 1800 calories (and 75g protein) for maintenance base on my weight and activity level. I eat 1000 to 1500 daily, depending on the intake and the calculator, just never 1800 (protein also falling short but not too far behind). Yesterday I did 1100. If I want to build muscle the requirements go up to 2000 to 2500 calories.
 
Day 46, Oct 2, 2026, week 4
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B) BACK:
Lat pulldown
Set 1: 80lbs x8
Set 2 and 3: 70lbs x10

C) NORDIC CURL, LEGS:
1. Better Legs, day 8

E) OTHERS:
1. Back and Core, day 10
2. Groundwork Abs, day 9
3. 1.5 hour boxing, got my pair of boxing gloves finally :cool:
4. Upperbody stretches
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I was so done today after the Groundwork Abs challenge. I had to look at the sets and reps 5 times to make sure it's really 3 sets of 16 crunches + 16 cross crunches. It was such a big jump.

I also did some seated leg raises yesterday. You sit on the floor, legs straight forward, knees straight and pointing up, and toes pointing forward, place your hands next to the knees or a bit closer to your torso, and then raise your legs up in that position. It's super hard but very effective. The usual leg raises exercise with you back flat on the floor becomes so easy after.

But you want to point your toes forward and not to the ceiling otherwise you irritate your nerves.
 
Day 47, Oct 3, 2026, week 4
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A) PUSHP UP AND PLANK:
3x30 secs knuckle plank holds

C) NORDIC CURL, LEGS:
1. Nordic curls, 2x3 5-count hold
Total falls: 21, total holds: 29
2. Single-leg deadlifts: 9kg, 3x8/8
3. Calf raises: 10.1kg, 3x12
4. Better Legs, day 9

E) OTHERS:
1. Back and Core, day 11
2. Groundwork Abs, day 10
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Day 49, Oct 5, 2026, week 5
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B) BACK and SHOULDERS:
1. Lat pulldown, 80lbs, 3x10
2. Dumbbell lateral raises, 3kg, 3x6
3. Rear delt raises, several reps light weight

E) OTHERS:
1. Boxing 1 hour
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I am not done today yet but I will logged some just in case I forget later.

Finally added shoulder exercises, still trying to figure out what to do with dumbbells for the rear delt. I found a site called Strength Level where you could enter your strength training data to see where you were at comparing to other people (of your weight). I entered my lateral raises record and I was at 10% percentile! I thought I would be at around 2%.
 
kandy said:
Day 49, Oct 5, 2026, week 4
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B) BACK and SHOULDERS:
1. Lat pulldown, 80lbs, 3x10
2. Dumbbell lateral raises, 3kg, 3x6
3. Rear delt raises, several reps light weight

E) OTHERS:
1. Boxing 1 hour
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I am not done today yet but I will logged some just in case I forget later.

Finally added shoulder exercises, still trying to figure out what to do with dumbbells for the rear delt. I found a site called Strength Level where you could enter your strength training data to see where you were at comparing to other people (of your weight). I entered my lateral raises record and I was at 10% percentile! I thought I would be at around 2%.
Click to expand...
Regarding the percentage, it's good news.
 
Day 50, Oct 6, 2026, week 5
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C) NORDIC CURL, LEGS:
1. Better Legs, day 10

E) OTHERS:
1. Back and Core, day 13
2. Foam/tennis ball rolling
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Foam rolling makes me feel like I have done a lot even when I'm not exercising a bunch. :LOL:

Probably just stop the abs challenge now. I strained my abs with the cross crunches almost 2 weeks ago. It still gets sore when I crunch. Need a break from this.
 
Day 51, Oct 7, 2026, week 5
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A) L-SIT and PUSH-UPS:
1. Seated leg raises, 2 sets of 10+5-count hold
2. 2x10 parallette dips
3. 10 parallette knee push ups

C) NORDIC CURL, LEGS:
1. Nordic Curl, 2x3 falls
Total falls: 27, total holds: 29
2. Single-leg deadlifts: 7kg, 3x10/10
3. Calf raises: 12kg 1x12; 7.5kg, 2x15
4. Better Legs, day 11

E) OTHERS:
1. Back and Core, day 14
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Thanks! @Kathe O'higgins
Feeling muscle fatigue by the end of the Nordic Curl, I thought I was on the right track.

Deloaded on the deadlifts and the calf raises today, but went through bigger range of motion during the deadlifts.

Ran out of time when I did Back and Core so pretty much rushed through the workout.
 
kandy said:
Day 51, Oct 7, 2026, week 4
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A) L-SIT and PUSH-UPS:
1. Seated leg raises, 2 sets of 10+5-count hold
2. 2x10 parallette dips
3. 10 parallette knee push ups

C) NORDIC CURL, LEGS:
1. Nordic Curl, 2x3 falls
Total falls: 27, total holds: 29
2. Single-leg deadlifts: 7kg, 3x10/10
3. Calf raises: 12kg 1x12; 7.5kg, 2x15
4. Better Legs, day 11

E) OTHERS:
1. Back and Core, day 14
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Thanks! @Kathe O'higgins
Feeling muscle fatigue by the end of the Nordic Curl, I thought I was on the right track.

Deloaded on the deadlifts and the calf raises today, but went through bigger range of motion during the deadlifts.

Ran out of time when I did Back and Core so pretty much rushed through the workout.
Click to expand...

@kandy, feeling muscle fatigue means you’re doing it right, although after several days of training, you definitely start feeling it a lot more.

I’m the same way with my running workouts—my legs can’t take it anymore. 😅

I’m really glad that even though you weren’t able to lift more or the same amount of weight, you were able to achieve a better range of motion. You can change the what, but never the how. 💪🏽

I’m sorry to hear that you had to rush through the other exercises, but I’m glad you were still able to finish. 🙌🏽
 
Day 52, Oct 8, 2026, week 5
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C) NORDIC CURL, LEGS:
1. Better Legs, day 12

E) OTHERS:
1. Back and Core, day 15
2. Wake Up Mobility
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Glad that the program workout was very low intensity, making it pretty much a rest day which was what I needed.

@Kathe O'higgins thanks! Yea for the deadlift it's my lower back getting sore and stiff over time. It's probably my form or just fatigue, but either way I gonna deload and slow down a bit. There's no money prize for adding quick anyway, and I am not even at the gym doing those deadlifts.

Everywhere I foam roll was painful :whaa::whaa:(the quads should have 8 or 10 of this emoji) except the hamstring. I wonder how different it will be if it's all painless. :tears:
 
kandy said:
Day 52, Oct 8, 2026, week 4
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C) NORDIC CURL, LEGS:
1. Better Legs, day 12

E) OTHERS:
1. Back and Core, day 15
2. Wake Up Mobility
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Glad that the program workout was very low intensity, making it pretty much a rest day which was what I needed.

@Kathe O'higgins thanks! Yea for the deadlift it's my lower back getting sore and stiff over time. It's probably my form or just fatigue, but either way I gonna deload and slow down a bit. There's no money prize for adding quick anyway, and I am not even at the gym doing those deadlifts.

Everywhere I foam roll was painful :whaa::whaa:(the quads should have 8 or 10 of this emoji) except the hamstring. I wonder how different it will be if it's all painless. :tears:
Click to expand...

@kandy That happened to you just like it happened to me, but in my case, it’s when I stretch that it hurts like crazy 😂. Hang in there, give yourself the time and space to rest, because that’s also really necessary 😉.

I hope you’re already feeling much better from the pain today 🙌🏽🫶🏽
 
Day 53, Oct 9, 2026, week 5
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B) BACK and SHOULDERS:
1. Lat pulldown, 90lbs, 8, 6, 6
2. Lateral raises, 3kg, 3x8

C) NORDIC CURL, LEGS:
1. Better Legs, day 13

E) OTHERS:
1. Back and Core, day 16
2. 1.5 hour boxing
4. Tricep pushdown, 50lbs, 3x8
3. Foam rolling and stretching
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Tried the tricep pushdown machine. My form was probably not correct, with the movements starting above my head. 50lbs just didn't make sense.
 
Day 54, Oct 9, 2026, week 5
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A) L-SIT, PUSH UPS:
Seated leg raises, 2x10 raises, 2x10-count holds

B) BACK, SHOULDERS:
Dumbbell face pull, 2lbs, 3x10

C) NORDIC CURL, LEGS:
1. Nordic curls, 3 sets (3,2,1) of 5-count holds
Total falls: 27; total holds: 35
2. Single leg deadlifts, 8kg, 3x10
3. Single leg bridges, 7kg, 1x8 reps; 9kg, 2x10
4. Better Legs, day 14

E) OTHERS:
1. Back and Core, day 17
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I was holding it at an obviously lower point than ever in the Nordic curl today. It's super exhausting but I was making progress!
 
Day 56, Oct 13, 2026, week 6
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B) BACK, SHOULDERS
Rear delt flies, resistance band, light, 3x8

C) NORDIC CURL, LEGS:
1. Nordic curl, 3, 3, 2 falls
Total falls: 35, total holds: 35
2. Single-leg deadlifts (deficit), 9kg, 3x8
3. Deficit reverse lunges, 3x8
4. Some single-leg bridges
5. On chair seated leg raises, 3x12

E) OTHERS:
1. Stretches
---
 
Monday 19 October 2026

Day 58, Oct 17, 2026, week 6
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C) NORDIC CURL, LEGS:
1. Nordic curl, 3, 2, 2 controlled falls+holds
Total falls: 42, total holds: 42
2. Single-leg deadlifts (deficit), 10kg, 3x8
3. Calf raises, 10kg, 3x15
---
I was definitely making progress in the Nordic curl, and it's only becoming more challenging. The very first rep today was a huge effort spent. Because I was trying to find the exact point where I could absolutely go no further without losing control, I went very slow, reaching point A feeling like that's it and stayed still, then realized that I could actually go a bit further, so I reached point B, then C, D until maybe G, then I held there for about 3 or 4 secs.

I think I spent 30+secs on that first rep, and used half of the energy in my hamstring tank. Then I did the rest of the holds with different time length, also taking 4 mins rest between 2nd and 3rd set instead of the usual 3 mins. With longer rest, performance of the 3rd set was better than the 2nd.
 
Monday 19 October 2026

Day 59, Oct 18, 2026, week 6
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A) L-SIT, PUSH UPS:
1. Seated leg raises, 3 to 5 sets of X reps of alternating raises and two-leg raises, with myself pushed up in the air on parallettes.
2. 2 one-sec L-sit holds, kind of :happy:

B) BACK, SHOULDERS
1. Rear delt flies, 1kg, 3x10
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Getting back to the L-sit practices a bit. I think I did the hold for a split sec, and definitely not looking perfect, torso not upright and knees not totally straight. I think the tricep pushdown really helped, as they pretty much felt at ease during the hold. The back also had an easier time during the hold. Seated leg raises practice helps a lot, too.
 
Monday 19 October 2026
Day 60, Oct 19, 2026, week 7
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B) BACK, SHOULDERS:
1. Lat pulldown, 80lbs, 3x8
2. Row machine, 60lbs 3 reps + 45lbs 5 reps, then 2 sets of 30lbs 8 reps
3. Lateral raises, 3kg, 3x8

E) OTHERS:
1. 1.5 hour boxing
2. Tricep pushdown, 40lbs 2x8, 30lbs 1x8
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I just discovered the row machine today... Loved it. I think it's technically easier in terms of not activating the traps because it's not overhead, and there's bigger range of motion, too. It's not all that easy, though. I dialed down the lat pulldown a bit on purpose so I had more energy left for me to try new things.

60lbs row was too hard because I felt like I was using my arms a lot so it didn't really count, then 45, still a bit hard, then 30lbs, which was okay. I guess next time I need to do the row first.

Went lighter on the lateral raises and tricep pushdown as well. It's really easier to activate the traps when other muscles start to fatigue.

It's so natural to make the overall load lighter when you start to throw in new ones... And I didn't feel like chasing it.
 
Tuesday 20 October 2026

Day 61, Oct 20, 2026, week 7
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A) L-SIT, PUSH UPS:
Flutter kicks/holds on parallettes, 3x15

C) NORDIC CURL, LEGS:
1. Nordic curl, 3x3 falls
Total falls: 51, total holds: 42
2. Single-leg deadlifts (deficit), 10kg, 10,8,8
3. Calf raises, 12kg, 3x15

E) OTHERS:
Some abs exercise
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I wanted to add some quads work on leg days like this but I just lazy I guess... After the Nordic curl my mind and hamstring were at least half cooked, and then the deadlifts just took away another 30%. I did a few split squats and felt so done. Calf raises was relatively brainless so I was fine.

I found a playground where I could practice deadhang. Did some leg raises while hanging, not that hard but my forearms gave out quickly. I also did some sit ups on an "ab bench" which I found so easy, like zero effort getting up. Then tried dip holds, which was also easy but I didn't test how long I could hold
 
Tuesday 27 October 2026

Day 62, Oct 26, 2026, week 8
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B) BACK, SHOULDERS
1. Lat pulldown, 90lbs, 3x8
2. Seated cable row, 30lbs, 3x8
3. Dumbbell external rotation, 3kg, 2x8
4. Lateral raises, 4kg, 3x6

E) OTHERS:
1.5 hours boxing
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I tried holding two 6.8kg dumbbells (total 13.6) to do single leg deadlifts today, not so hard. Having neat compact weight just felt so nice.

I have been doing the single leg deadlift at home with a oil drum filled with water. 10kg drum (probably about 35% filled) is actually somewhat harder than the 13.6kg. Unfortunately I don't have that much time in the gym for everything on the list.
 
Wednesday 28 October 2026

Day 63, Oct 27, 2026, week 8
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A) L-SIT, PUSH UPS
Seated leg raises on the floor, 3x10, able to lift both legs off the ground at the same time, and a lot higher than before

C) NORDIC CURL, LEGS:
1. Nordic curl, 3x3 falls
Total falls: 60, total holds: 42
2. Single-leg deadlifts (deficit), 11kg, 10/10,10/8,8/8
---
I was quite surprised by my leg lifts performance, and I didn't have any lower back pain this time either. I have been doing lying leg raises (torso getting up at the same time) during the boxing classes, which helped I guess.

I did the deadlift today before the Nordic curl and I kinda regretted the change... Doing the Nordic first felt better.
 
Saturday 31 October 2026

Day 64, Oct 30, 2026, week 8
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B) BACK, SHOULDERS:
1. Lat pulldown, 90lbs, 3x9
2. Seated cable row, 30lbs, 3x10; 45lbs, 1x8
3. Lateral raises, 3kg, 3x10

E) OTHERS:
1.5 hours boxing
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Saturday 31 October 2026

Day 65, Oct 31, 2026, week 8
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A) L SIT, PUSH UPS:
1. Seated straight leg raises, 2x12;
Straight leg raises with butt elevated in the air, 2x9
2. Some regular push ups

C) NORDIC CURL, LEGS:
1. Nordic curl, 3x3 holds
Total falls: 60, total holds: 51
---
I filmed myself doing the Nordic curls for the first time, but during the last set. During the first rep my knees traveled about 30 degrees, then my torso started to lean forward to probably 45 degrees before my legs gave out, so my torso didn't keep a straight line with my legs... Such a long way to go.

I really need to get dumbbells. My back couldn't take the load of the oil drum...
 
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