Today (saturday)
Some warm up
Total Body Strength Program day 1/30 - 4 sets. Today I did a mix of knee pushups and full pushups and some breaks were pretty long because motivation was low.

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The complicated social situation that I mentioned a while back has come to a head. We had some quite intense conversations about it this week. Now after the conversations I feel like I have an emotional hangover from that :confounded: This morning I woke up feeling like I have no clue how to get some joy out of this weekend. Exercising at least managed to put a smal smile back on my face. Thanks for that Darebee! Now I have to go find me some lunch though :sweat:
 
I dont remember what I did yesterday, everyday cycling I guess?

Today
Morning: Universal Warmup
Some physical labour outdoors, which involved a lot of going up and down a ladder.
Cycling to the gym
Mobility class nr 2 (+/- 90 minutes)

Today I enjoyed the mobility class much more than last week. Probably because I was in a better mood in general, but also because I was warmed up beforehand!
 
Thursday
Morning: Universal warmup?
Everyday cycling
Some warmup
3 sets of Back, Core & Abs exercises with my scoliosis buddy
Scapular pushups and some other handstand prep

Friday
Morning: some warmup
Everyday cycling
Random warmup/mobility for 3 songs
10 scapular dips + 10 tricep dips on paralettes
1 wall walkup
Evening walk
 
Thursday
Some warmup (1 minute)
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Some warmup
3 Plank walkouts
3 sets of Back, Core & Abs exercises with my scoliosis buddy
Scapular pushups
Ultimate Morning Stretch Part 1
Ultimate Morning Stretching Part 2
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The muscle groups of day 8 of my program lined up with those of my weekly workout with my scoliosis buddy (lots of crunches!) so I'll do day 8 at a later point this week.
 
Friday
Not a lot of movement since I traveled to visit family
- Cycled to the trainstation
- Went on a very slow walk through town

Saturday
- Gardenwork for around 1,5 hours
- I surprised some elderly relatives by doing cartweels on their lawn 😁
- Evening walk

Sunday
Mostly lazing around, read in my book though and made some icecream!
- More cartwheels on a lawn (and again without a warmup, oops 🙈)
 
Friday
Morning
universal warmup (old version)

Gym (also in the morning)
Warmup on cross trainer (7 minutes?)
Iron Maiden+ with 10 lateral arm raises added on (2 kg, 2 sets)
PT cable machine:
Nr1 - 11.25kg 2x10 reps
Nr2 - 11.25kg 2x10 reps
Nr3 - doesnt work on the machine my gym has
Plank leg raises on wobble thing 3 x 10
Roll and turn on exercise ball 10-? times

Everyday cycling
 
Monday
Everyday cycling
Some walking in the forest (but rather too slow paced I think, my lower back protested)

Tuesday
Everyday cycling
Some walking
Physiotherapy (incl 4-5 minutes of rowing)
Upward-Downward dog
Some handstand practice

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I'm doing ok, but my energy levels have been low recently. I hope that it's just a short phase. Next week I will start a new job, hopefully that newness will spark some joy!

I'm thinking about goals to set myself for September. It is a month with R, so maybe I should restart with daily walks and vitamin D? Or I could postphone that to october and instead focus on getting into a new exercise rythm that incorporates the lessons from PT and fits with the new job 🤔
 
Wednesday 🕷
Some everyday cycling
Worked outside at my new job, lots of walking
Extra cycling (20-30 mins?)
Strength Warmup (8-10+ reps each)
Cat-cow 20x
Trouble is my middle name Workout (1 set, asissted single leg squats and sustituted 10 regular pushups on paralettes + 10 knee pushups for the single leg ones)
Counting Victories Challenge (5/30)

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I used the surprise-me function to find an after-work strength workout and I got an advanced one (for the first time after doing the fitness test). I liked the pick, might do it again!
 
Saturday
Failure to launch, didn't do what I had planned and didn't leave the house. Did do some cleaning and clothes repair in the afternoon and evening.
Counting Victories Challenge: missed

Funday 🌤
Walked to the gym
PT at the gym - tracked in Flexify app (rowing, 2 deadlift variations(?), bridges on glute trainer, shadow boxing on cable machine)
Counting Victories Challenge (8/30)
 
Monday
Everyday cycling
PT before work (20 mins)
Worked outside: some walking, some working bend forwards and kneeling, some shoulder+neck circles and upward downward dog to balance it out.
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30 single hip rotations (Eotd)
Abs Upgrade Workout (wotd, 1 set)
Blackroll on back
Wall walk
Wrist circles
Sore Muscle Stretch
More blackroll
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Counting Victories Challenge (9/30)
 
Thursday
Everyday cycling
Counting Victories Challenge (10/30)

Friday
Everyday cycling
Gym:
Warmup rowing (around 1000 m/6 minutes)
PT barbell side-up-side 3x20 (need to ask for a name for that one),
Deadhang (first without timer, second 45 sec, third 30 sec)
1 negative pullup
PT plank leg raises on wobble thing 10+10+20
PT Side plank arm reach 10 per side
Some stretching incl 4x push to full bridge
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Planned:
Counting Victories Challenge (11/30)
 
Saturday
Everyday cycling
Blackroll
20 cat-cow
Before Bed (mini) Workout
Counting Victories Challenge 12/30

Sunday
Universal warmup (old version)
Cycled to the gym
PT at the gym (800m rowing warmup, 12 kg kettlebell deadlift, side bends with 2 kg overhead, bridges 27,7 kg on glute trainer, rotation kneeling 6,25 kg, wobble ball turn right left right 4kg 1 set)
Miscellaneous monkeying: short lunge walk, 1 handstand (balance)

Planned:
Counting Victories Challenge (13/30)
 
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