30 seconds of Jumping Jacks
14 Sit Ups
14 Abdominal Crunches (2 sets)
12 Plank Taps (2 sets, its an alternative exercise for the Mountain Climbers that I can’t do anymore because of my injury)
22 Heel Touches (2 sets, the second set with 18 reps)
16 Leg Raises (2 sets)
30 seconds of Planks (2 sets, 30 seconds on the second set)
18 Glute Bridges (2 sets, the second set with 14 reps)
14 Bent Knee Side Hip Raises (on each side)
10 Leg in and outs (2 sets, the second set with 12 reps)
30 seconds of Bhujangasana
30 seconds of Spine Lumbar Twists (on each side)
I will have to come up with alternative leg day exercises soon, as the torn meniscus tissue tends to get stuck in between my knee joints when I am performing overly jumpy or knee bending reps.
my today workout.leg day.
2 set squat 5reps
2set zercher lugges 6-8 reps
2 set db hamstring curls 15-8 reps
2set static squat holds to failure with 20lbs
20 min stairmachine
kinda deload.
Not too much time for something in depth, so I focused on fifty shades of basic Push Ups
30 seconds of Jumping Jacks
8 Push Ups (2 sets)
8 Wide Arm Push Ups
8 Push Ups and Rotations (2 sets, 6 reps in the second set)
8 Decline Push Ups
6 Hindu Push Ups
4 Diamond Push Ups
4 Spiderman Push Ups
30 seconds of Shoulder Stretches
30 seconds of Bhujangasana
30 seconds of Chest Stretches
Todays Training:
30 seconds of Jumping Jacks
16 Abdominal Crunches (2 sets)
18 Russian Twists (2 sets, 20 reps in the second set)
14 Plank Taps (2 sets)
18 Leg Raises (2 sets)
16 Crossover Crunches (2 sets, 18 reps in the second set)
18 Bicycle Crunches (2 sets)
12 Leg Ins and Outs
14 Plank Hip Dips
30 seconds of Bhujangasana
30 seconds of Spine Lumbar Twists (on each side)
My surgery has been postponed a few days further, so I should make use of the time thats left for entire body exercises. After surgery I will resort to mostly seated weight lifting exercises for 3-6 weeks (depending on where the sutures will be placed, thats a decision that will happen mid-surgery). No sitting on my ass except for these exercises
too much fatique last weeks
.i took a low volume push session today.
Incline bp 3 sets 10-15-15 reps
2 set db flyes 15-15
2 set push ups 50-40
2 set upright row 10-8
3 set dbs lateral raises 15-15-20
3 set dbs floor skullcrashers
2 sets straight bar dips
pull day today.
because of my poor recovery and fatique,the same style.low volume,rpe around 6.
pull ups with extra weight 3 set 10-10-8 reps
chest supported dbs row 3 set 12-10-8
db pull over 2 set 15-15
dbs hammer curls 3 set 15-12-10
db conc. curls 2 set 12-8
20 min treadmill.
Todays training:
30 seconds of Jumping Jacks
8 Floor Tricep Dips (2 sets)
8 Pike Push Ups (2 sets, second set with 6 reps). This exercise makes me aware about how stiff my shoulders are
6 Reverse Push Ups (2 sets, second set with 4 reps)
30 seconds of Spine Lumbar Twists (on each side)
30 seconds of Chakravakasana
12 Floor Y Raises (2 sets)
12 Supine Push Ups (2 sets)
14 Hover Push Ups (2 sets). I SCREAMED during the entire exercise. My coordination is too poor to handle the additional weight shift with every rep
8 Reverse Snow Angels (2 sets)
30 seconds of Garbhasana
Ha! Love the bump this thread got.
I’ve just surrendered and signed up for fitness after 3 years of doing eff-all. I’ll see how it goes, but I am planning to be more disciplined than previous times and tough it out whenever I don’t feel like it. I’m gonna need the extra motivation ^^
I’ve always hated going to the gym. I made sure I stayed active in my free time, had a job that required a lot of heavy lifting and picked up martial arts again whenever I felt like I needed that extra oompf.
I have a desk job now and am not able to do much of the rest due to a serious foot-injury.
Welcome to the club; the moment I was like “Yeaaahhh, Gym time here we fucking go” I’ve managed to tear my meniscus badly enough to skip most of my leg day plans
I wish you the most of success with the commitment part; I’ve figured that after roughly three weeks of doing just something it feels weird not to do it. That was my discipline tipping point, it got a habit enough that I feel strange if I don’t exercise for a week
I’ve never been able to pass the 4th time going to the gym before. Except once when my CV broke in the middle of winter and I went for 5 minutes on the rowing machine every other day, to justify having a hot shower at the gym.
I’ve discovered that it really depends on the time of day, when it comes to staying motivated
I can’t for the life of me exercise during the evening or after work because I am simply done with the day inside of my head and I procrastinate so long that it gets later and later and then its already bedtime If I put exercises before my actual day starts - before showering, before making the bed, before fixing breakfast and before going to work- it feels much more easier to simply do it. I’ve decided that my day starts after exercise and it takes away from the pressure Getting up 30-40 minutes earlier than usual already does the trick if I don’t go to the gym but stay at home.
Maybe playing around with your time of exercise makes it easier for you to stay on track?
low back pain didnt allow me to deadlift or squat heavy today.(leg day)
3 set squat 6-6-6 reps rpe 7
3 set leg extension 15-15-15
3 set db hamstring curls 25-15-12
and i get jealus from a guy who was ohp and i did
2 set ohp press 1 heavy single rpe 8,2 nd set back off 12 reps and a set pullups 20 reps
20 min walking
30 Jumping Jacks
16 Sit Ups
18 Abdominal Crunches (2 sets)
16 Plank Taps (2 sets)
22 Heel Touches (2 sets)
46 seconds of Planking
18 Glute Bridges (2 sets)
16 Bent Knee Side Hip Raises (on each side)
14 Leg Ins and Outs (2 sets)
20 Leg Raises
16 Plank Hip Dips
8 Side Leg Raises (on each side)
30 seconds of Bhujangasana
30 seconds of Spine Lumbar Twists (on each side)
3 set flat bp doubles at 85%1rm 2-2-2
2 set incline bp 10-10
2 set db flyes 15-15
3 set dbs lateral raises 8-15-15
2 set dbs floor skullcrashers 15-15-12
2 set straight bar dips 30-25
2 set db tricep extensions 15-15
30 seconds of Jumping Jacks
10 Floor Tricep Dips (2 sets, 8 reps in second set)
10 Pike Push Ups (2 sets, 8 reps in second set)
8 Reverse Push Ups (2 sets, 6 reps in second set)
30 seconds of Spine Lumbar Twists (on each side)
30 seconds of Chakravakasana
14 Supine Push Ups (2 sets)
12 Hyper Extensions (2 sets)
14 Hover Push Ups (2 sets )
10 Reverse Snow Angels (2 sets)
30 seconds of Garbhasana
I’ve noticed a major decrease in hunger the last couple of weeks, linked to the time frames around the exercises. It helps my fasting (especially the cravings for sugar and other processed junk) which helps rituals that are very intense in terms of using my own energy.
The downside: I really forget to eat on non-fasting days, too. I’ve installed a meal plan that helps me to support my basic nutritional needs in the morning after each workout, so I am covered for the rest of the day
chin ups wide grip +extra weight 3 set 12-12-10
chest supported dbs row 2 set 12-12
db pull over 2 set 15-15
db hammer curls 2 set 8-8
db 1 arm preacher curl 3 set 8-8-10
20 min treadmill
Todays exercise:
30 seconds of Jumping Jacks
20 Arm Circles
4 Plank Push Ups, ten seconds of planking in between each Push Up (my attempt to work around Burpees, as I can’t really execute the knee movement for the jumps from that angle anymore. The meniscus tissue gets stuck in between my knee joints and I need at least 30 minutes to wiggle it out of its confinements again)
10 Wide Arm Push Ups
8 Staggered Push Ups
6 Decline Push Ups
8 Hindu Push Ups
8 Diamond Push Ups (2 set, second set with 6 reps)
10 Spiderman Push Ups ( 2 sets, second set with 8 reps)
10 Push Ups
8 Push Ups & Rotations
30 seconds of Shoulder Stretching
30 seconds of Bhujangasana
30 seconds of Chest stretching
I’ve noticed a possible connection in between exercising Chakravakasana (and therefore opening the root a little bit) and my friend picking up on energetic shifts in my Muladhara straight after that exercise. I don’t even pick up on it myself. I will observe this occurrence
squat 3 set rpe 8 4-5-7 reps
ohp 2 set 2-12 reps
barbell lugges 3 set 10-10-10
leg extension 1 leg 3 set 20-20-15
db hamstrings curls 2 set 25-15 reps
20 min treadmill
30 seconds of Jumping Jacks
20 Abdominal Crunches (2 sets)
20 Russian Twists (2 sets, 24 in the second set)
18 Plank Taps (2 sets)
20 Leg Raises (2 sets, 22 reps in the second set)
18 Bicycle Crunches (2 sets, 20 reps in the second set)
20 Crossover Crunches
18 Plank Hip Dips
10 Side leg raises (left and right)
30 seconds of Bhujangasana
30 seconds of Spine Lumbar Twists (on each side)
My surgeon told me to stay away from any kind of exercise for at least 4 weeks. I find that a bit disappointing -especially now that I start to see and feel results- so I will check in with my physician (who is a sports specialist and is in charge of top athletes) about alternative training methods. He was the one who also advised me against getting the meniscus “fixed” for now and who suggested alternative training methods for my knee. If he happens to agree with my surgeon I will try to come up with at least some flexibility and functionality exercises for the upper body in the meantime (esp. shoulders, wrists and fingers), I don’t want to lose the commitment streak.
)