The Journey Continues

[kandy]

33 min Stationary bike today:
- 12 mins, Lvl 2 or Lvl 1, rpm 70
- 3 mins, Lvl 5 or Lvl 4, rpm 50 to 65
- 1.5 mins, Lvl 6, rpm 50 to 65
- 3.5 mins, Lvl 1, rpm 70
- 3 mins, Lvl 4, rpm 65 to 70; 2 mins, Lvl 1
- 3 mins, Lvl 4, rpm 70 to 80
- 5 mins cool down at Lvl 1
Leg stretches afterwards

The record of the mid 10 mins is not exactly accurate and it's probably less intense. I haven't done this for quite a while. I hope I can ride twice a week and make it to a month at least.

I was not looking for DOMS so I spent about 75 to 80 percent of total my capacity. Hopefully my legs will be okay tomorrow.

 

[kandy]

I made a 30-day plan with a stationary bike fitness goal:
Resistance level: 4 out of 20
Duration: 3 sets of 8 or 10 mins ride (2 mins low intensity ride between sets)
Speed (rpm):
- Baseline: 60 to 70
- Nice: 70 to 80
- Awesome: 80 to 90

The current plan is to spin twice a week. 4 out of 20 resistance isn't extremely hard for me but doesn't come easy, either. 70 to 80 rpm seems to be a realistic goal, although I will be okay with 60 to 70, too, if that's all I can achieve. I am also doing the Totals program, the Level Up challenge, daily lowerbody stretches, and maybe calf raises twice a week. My calves have been over worked so I am going to give it a break and focus on legs and glutes strength and cardio.

Day 1 (yesterday):
Totals, day 1
Level up, day 1
Stationary bike, week 1, session 1
Lowerbody stretches

Day 2 (today):
Totals, day 2
Level up, day 2
Morning Stretch workout
Lowerbody stretches

I don't really have DOMS now but I can feel some burn at my thigh (mainly the right side) throughout the day and it getting fatiqued, feeling lucky that I made the right decision about how far to go on the bike yesterday. I was also feeling more on my glutes than ever before while doing glute bridges.

 

[kandy]

Day 3 (yesterday):
Totals, day 3, incomplete

Day 4 (today):
Totals, day 3, day 4
Level up, day 3, day 4
Stationary bike, week 1, session 2:
- Lv2, rpm 70 to 80, 8 mins; Lv1, 2 mins
- Lv3, rpm 70 to 80, 8 mins; Lv1, 2 mins
- Lv2, rpm 70 to 80, 8 mins
- 7 mins cool down at Lv1
35 mins in total
Lowerbody stretches
---
Toward the end I realized that I could probably go harder on the bike, although it's planned to be low to moderate intensity. I reached the goal of today, anyway.

 

[kandy]

Day 5:
Totals, day 5
Level up, day 5
Stationary bike, week 1, extra session:
Block 1:
- 3 mins L2 + 2 mins L1, rpm 70 to 80, 2 rounds
Block 2:
- 6 mins L4, with 4 mins at rpm 70 to 80 and 2 min at 60 to 70
- 4 mins L1
Block 3:
- 2 mins L3, rpm 70 to 80
- 1 min L1
- 7 mins L2, rpm 60 to 80
5 mins cool down at L1
35 mins in total
Lowerbody stretches

 

[kandy]

Day 6:
Totals, day 6

Day 7:
Totals, day 7, incomplete

Day 8:
Totals, day 7, day 8
Level Up, day 6, split into 3 sets instead of going non-stop
Stationary bike, week 2, session 1:
5 min warm up
- 1 set: 3 mins at L4 (7x rpm), 2 mins at L5 (6x rpm), 2 mins L1
- 2 sets: 4 mins at L4, (6x rpm), 2 mins at L5 (6x rpm), 2 mins at L1
- 4 mins at L4 (6x rpm)
5 mins cool down
37 mins in total
Lowerbody stretches
---
I didn't make the goal of today's bike workout, but I still made progress, and I did 2 more mins at L4 by mistake.

 

[kandy]

Bike stats:
Workout 1, 33 mins:
L2, 10 mins
L4 to L5, 9 mins
L6, 1.5 mins

Workout 2, 35 mins:
L2, 16 mins
L3, 8 mins

Workout 3, 35 mins:
L2, 13 mins
L3, 2 mins
L4, 6 mins

Workout 4, 37 mins:
L4, 15 mins
L5, 6 mins

 

[kandy]

Day 9:
Totals, day 9
Level Up, day 7, day 8

 

[kandy]

Day 10:
Totals, day 10, 60 basic burpees
Level Up, day 9, 80 lunges
Lowerbody stretches
30 minutes walk with heavy stuff
---
Feeling great from the workouts, also completing both. Mostly I failed to make both the program and the challenge done on a day.

Did a walk later on, which was actually going home. It's too late to get public transportation.

 

[kandy]

Day 11:
Totals, day 11
Level Up, day 10
Stationary bike, week 2, session 2:
8 mins warm up
Main workout, 7x rpm or above:
- 3 mins L3 + 2 mins L4
- 3 mins L3 + 2 mins L4
- 2 mins easy ride
- 3 mins L3 + 2 mins L4
- 3 mins L3 + 2 mins L4
5 mins cool down
35 mins in total
Lowerbody stretches
---
Went hard on the bike, sometimes I pedaled to 8x or even 9x rpm just to keep it up. I added 2 mins active rest, which was not planned, in the middle of the main workout. At the end I was still pretty happy with my work.

 

[kandy]

Day 12:
Totals, day 12
Level Up, day 11

 

[kandy]

Day 13:
Totals, day 13
Level Up, day 12, 2 min lunges
Stationary bike, week 3, session 1:
10 mins warm up
Main workout:
1 min L4 7x rpm
10 secs L4 8x to 9x rpm
6 rounds, 3 sets
with 3 mins easy ride between sets
5 mins cool down (I actually did 13 mins because I paid for 1 hour)
50 mins in total
Lowerbody stretches
---
Big success on the bike today. I did 3 sets of 7 mins at resistance level 4 and 7x rpm or above (with 18 mins in total at 7x and 3 mins at 8x to 9x), very close to my goal of 3 sets of 8 mins. I could see myself reaching that goal next week.

I also intentionally took a 2-day break from the Darebee stuff so that I got leg day together with the bike today to see what would happen. I needed the rest anyway. I haven't finished everything, actually, at this point but I think I will be finishing them later.

 

[Zenchan]

Congrats!

I bought a Zwift (stationary bike setup) last year and I was chasing personal records all the time. I know how addicting it can be.

 

[kandy]

@Zenchan Thanks! Mind sharing your PR?

 

[Zenchan]

@Zenchan Thanks! Mind sharing your PR?

I had several. It was my first time riding a stationary bike and my first time Zwifting. So pretty much every day I PR-d one way or another. My two highlights were a 130 km ride (in 4 hours) and during the Christmas week I did the Rapha 500 challenge (rode 500 km in 7 days).
Of course I joined races (and outgrew category "D"), increased my FTP, rode several routes over and over and increased my times, rode the "Mountain 8" route several times for example and I tried to be faster each time... Stuff like that.

 

[kandy]

Wow that sounds cool! I don't even know if the distance on the machine is measured in miles or km, which sometimes bothers me even though I am not focusing on the distance.

The bike is not at my home so I don't have the ride-it-every-day-and-then-I overdo-it problem. Right now twice a week is enough for me because I need the recovery, although sometimes I feel like I can go 3 times.

 

[kandy]

Day 14:
Totals, day 14
Level Up, day 13

 

[kandy]

Day 15:
Totals, day 15
Level Up, day 14
---
Did all 60 push ups in classic form, yay!

The Level Up challenge isn't easy for a lot of the time... I did 5 sets of 40 lunges for today. Sweating a lot and my heart rate probably went up, too.

It's a solid workout day.

 

[kandy]

Day 16:
Totals, day 16
Level Up, day 15
Stationary bike, week 3, session 2
L5 7x rpm, 5 mins in total
L4 90 to 110 rpm, 2 mins in total
L8 55 rpm, about 45 secs
A  few mins at L4
Run 300m
Lowerbody stretches
---
For the bike training I picked something that's too hard for me and I couldn't even finish 1/3. I tried doing another route right after but I was too tired and out of will power, so I pretty much failed, leaving the stats above.

On the other hand I did 3 minutes high-knees for the challenge. It felt so long.

 

[kandy]

Restarted my fitness training last week, and kickstarted more stuff today:
Back and Shoulders, day 5
Kicks and punches, day 1
Sandsnake workout, lvl1, 3 sets, with 20 squats+side kicks instead of 40

 

[HellYeah]

Welcome Back

 

[NancyTree]

 

[Fremen]

Welcome back

 

[Anek]

Welcome back!

 

[Mamatigerj]

 

[kandy]

Thanks! @Mamatigerj @Anek @HellYeah @Fremen @NancyTree

Today:
Back and Shoulders, day 6
Daybreak workout, with weight

Got a piece steel rod today, weighing around 3kg. I used it to do some martial art movements in slow motion. Get strong.

 

[Deadoks]

 

[kandy]

Back and Shoulders, day 7

Anti-aging Mobility, lvl 1
Wanna see others' experiences with this workout. The sit to stand looked pretty challenging and it wasn't easy. But I was adapting way faster than I expected myself to be. I rolled and leaned toward the right a bit and then mostly rely on my left leg to do the get up work... Not sure if that's cheating and if that's what the workout want me to do.

 

[kandy]

Hi guys!

It's been 6 months since last post, and I am starting new routines today. Just looked at the Burpee challenge and did 10. I also planned to start training with a 120 cm heavy steel rod and did like 10 suburis. I think I will use the Burpee schedule for the suburi, too.

In the meantime I will be going to a "strength training" class tonight. Let's see how it goes, and then I will decide if I will do 30 days of Cardio Blast program as well.

 

[Fremen]

Welcome back

 

[Anek]

Welcome back!

 

[kandy]

Today's workout!

Burpee challenge, day 1, 10 burpees
Heavy suburi, 10 reps
Total Body, day 1
Strength training class, session 1
---
The rod that I did suburi with weighed about 3kg. It engaged muscles of almost my entire body, and I did it slowly with great control.

The strength training class consisted of bodyweight exercises done in circuit, much like Darebee programs but we had a tutor that taught the little things you needed to pay attention to while doing those movements, which was great. It's not crazy lot of work but I liked it so far.

Only thing was that both the Total Body program and my class did leg exercises... Hopefully I didn't over load myself.

 

[MadamMeow]

Welcome back and good luck!

 

[NancyTree]

good to see you

 

[kandy]

Burpee challenge, day 2, 20 basic burpees
Heavy suburi, 20 reps
Total Body, day 2, lvl2
---
DOMS at the shoulders and I switched to basic burpees.

 

[kandy]

thanks @MadamMeow @NancyTree @Anek @Fremen

 

[kandy]

Thurs: exercise class, abs
Fri: none
Today (Sat): Burpee challenge, day 3, 25 basic burpees
Heavy suburi, 30 reps
Total Body, day 3, lvl3

 

[kandy]

Burpee challenge, day 4
Total Body, day 4

 

[kandy]

7/15, Mon
Heavy suburi, 30 reps

7/16, Tues
Exercise class, learned squats, side leg raises, balance hold

7/17, Weds
Heavy suburi, 30 reps

7/18, Thur
Total Body, day 5
Steel rod curling:
Left: biceps, 3x10; forearm, 3x10
Right: biceps, 10; forearm, 10
Gripper: 3x10 each hand

 

[kandy]

7/20, Sat
Total Body, day 6, lvl1

 

[kandy]

7/21, Sun
Total Body, day 7
Heavy suburi, 30 reps

 

[kandy]

Hi bees,
I am doing some physical activities again, daily (almost) suburi since Dec 7th.
I have done 600 today so far. I also started the 20,000 high knees challenge, so:

12/20
600 suburi
Total since Dec 7th: 6,200
20,000 high knees challenge, day 1, 200 high knees

 

[NancyTree]

Good to see you back

 

[Mamatigerj]

Welcome back!

 

[Fremen]

Welcome back

 

[kandy]

12/21
100 suburi
Total since Dec 7th: 6,300
20,000 high knees challenge, day 2, 400 high knees

12/22
None

 

[kandy]

12/27
200 suburi
Total since Dec 7th: 6,500

 

[kandy]

12/28
600 suburi
Total since Dec 7th: 7,100
Stretches

Those daily high knees were too much for me... which I didn't expect.

 

[kandy]

12/29
300 suburi
Total since Dec 7th: 7,400

1/2
100 suburi
Total since Dec 7th: 7,500

 

[kandy]

1/4
200 suburi
Total since Dec 7th: 7,700

 

[kandy]

1/5
Ronin's Blade, day 1, 150 suburi
Total since Dec 7th: 7,850
Abs Standing, day 1

I feel like I have come a long way in terms of the techniques of suburi since Dec 7th last year. But it's getting boring, so I decided to give it more fun and started Ronin's Blade. I hope I can get to at least 30,000 reps before I give up the goal of 100,000 by the end of 2025.

Also I feel like the program has a structure to prevent myself from overtraining or not doing enough, as long as I follow it. Right now I can be doing a lot one day and then nothing for the next few, and sometimes I got pain from doing way too much, too...