UKBouldering.com
the shizzle => diet, training and injuries => Topic started by: shark on December 28, 2020, 11:37:08 am
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Redemption is nigh
3 days to go then kick start the New Year with Sharkathon :boxing:
The only rule is 30 mins of any type of exercise for every day of January.
Feel free to incorporate other aims for the month - going dry, weight loss..
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Going to attempt to improve last year's dismal effort this time round. A kg or two over normal atm but hopefully thats just temporary and will have reverted to the mean in the next few days.
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I'm going to aim to do this, including stretching / mobility most days (much needed, including for back / hip niggles).
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I did it in 2019 but missed it last year for some reason.
I’m in, won’t manage 30 mins on long work days, but counting yoga I think I might be able to do it.
Sorting diet and dry January is my secondary aim, time to loose a few kg!
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I’m in and linking it with dry January as well
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Dry Jan for me too - managed it last year.
Weighed in at 162.4lbs this morning and aiming to lose about 5lbs like last year.
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211 lb
90 mins walk with family
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5k walk in the woods
40min fb session
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All day hangover. Overly optimistic quest to Rivelin for dry rock. One hour+ walk with the dogs.
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Keen for this.
I’ve been a kg either side of 66kgs for the last 20 years and weighed in at 73.4kgs this morning. It’s been a steady increase throughout 2020 after changing to a job where i’m sat down for most of the day. Going to combine the cardio with a general cutting the crap from my diet. Hoping this will set me up for getting back to 66kgs again later in the year.
Today
6km walk
45 mins yoga
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Yeah, I'm in. I'm keen to try to use this as a way to keep a good training load on during lockdown with the hope of coming out of it marginally stronger. Aim is to spend a bit of time doing something different and focus on shoulders/back and push strength with fingers and fitness being maintenance for a month or so.
Secondary goal is to get some more batteries for my scales and try to combine more exercise with a slightly better diet to glide back towards a better weight than I'm guessing I currently have!
Thursday 31/12 - 4 mile round trip walking/jogging with my son on his new bike. In the evening, some pushups and other things on paralettes
Friday 1/1 - decent session of pushing and a little pulling on paralettes and pullup bar, plus a mile or so more walking to accompany the tiny cyclist.
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Good walk over Salisbury Crags and Arthur's Seat today. Lovely weather, pretty icy in some sections. :)
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Going to aim to stay faithful to at least 30 mins a day through the month.
7km run this afternoon then a twilight exploring hour in local woods. Suprisingly found some dry rock, did an old 6C and a nice new trav link into it and then 15 mins of groundwork for a new problem I'd spotted back in summer.
Good start and the dry rock bonus means this years climbing time to prepping time ratio is currently significantly better than in 2020. :)
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I'm in.
Dry and veggie Jan.
Weighed 88.4kg on Monday
1/1 an hour's walk round Burbage looking at wet rock.
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Just over 3 miles (slow and steady) running around Millstone/Surprise view area in the dark this eve.
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No 400 nik?
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:lol: :lol: :lol: :lol: :lol:
No pullup bar otherwise I’d be all over it...
I think this year will be predominantly bike and run based. A sentence I never thought I’d write...
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90 mins easy plodding around the Mini Works in the morning.
Entertained the neighbors with my Harold Lloyd style de-rigging the Christmas lights.
Edit - also chopped wood for a bit. Amused myself at the expense of a helpful neighbor - they wanted to let me know about an article they had read in the guardian about the link between wood burning and local air pollution - I told them I was trying to develop asthma so that I don't have to wear a mask in Aldi - good core control trying not to laugh while they were still there
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Sat 2nd
Cold early morning landscape photo mission on Middleton Moor. Half asleep pulled out some thermal longs from the bottom a drawer, thought the label said size 10 and managed to get them on. I started squeaking once walking and then wondered if it was actually age 10. Relief came when they split 15 mins in.
Some nice light then clouded over, great views over to a snowy Kinder to the north and all the way to Cademen woods to the south. Good 90 mins of walking.
Early afternoon 90 min walk around Beeley and Rabbit Warren, including bit of an imaginary boulder hunt in the Beeley Woods, found some rock but nothing worthwhile even by my low standards.
Was going to head out for a twilight boulder but the snow that was forecast and then unforecast turned up as forecast.
Enjoyed both walks but disappointed to not touch rock, best conditions of the year today.
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Just shy of 5 miles up round and down Higgar, Over Owler, Mother Cap, Millstone. Treacherous underfoot but only one fall.
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2/1 Mag lime bouldering session. Feel wiped out so must hard tried pretty hard.
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3 hrs indoor bouldering
5 miles on my newly completed pub bike (sadly not to the pub cos they're all shut)
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103.0kg yesterday morning
1/1 90 mins beach walk with kids
2/1 6km run / finger benchmarking (new 5sec BM slot PB 93.5kg) yay!
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Walked my usual 5km local jogging route in the morning, then another 3km walking with family round Ramsley Moor later.
30mins yoga once kids in bed.
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3/1 Quick HIIT work out followed by upper body stuff. About a hour all in.
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2nd 1hour+ systems board session
3rd 1hour+ walk with daughter and dogs over Bamford Edge. Bumped into Rob G
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90 mins easy plodding at climbing works. I was shit and everything hurt.
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1 hour local quarry ramble first thing.
2 hour hilly road ride late morning.
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3rd
2 hrs bouldering
Cycling to and from the wall.
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3rd
6km walk
90 mins on cellar board
30 mins yoga
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3rd
I’m self isolating so no dice today.
Youngest son has a slight cough so we had to get him tested. Almost zero chance of him having Covid, as he’s come over from a Covid free Isle of Man a couple of days ago and seen nobody outside of household since arriving. But partner is a GP about to start administering vaccine in old folks homes so we have to be 100% absolutely in the clear.
Am I allowed a pass for a day or two until the result comes back?
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3rd
I’m self isolating so no dice today.
Youngest son has a slight cough so we had to get him tested. Almost zero chance of him having Covid, as he’s come over from a Covid free Isle of Man a couple of days ago and seen nobody outside of household since arriving. But partner is a GP about to start administering vaccine in old folks homes so we have to be 100% absolutely in the clear.
Am I allowed a pass for a day or two until the result comes back?
30 mins pacing angrily about the kitchen?
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:lol:
I cooked the roast dinner, AND washed up afterwards. That’s got to be worth something...
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:lol:
I cooked the roast dinner, AND washed up afterwards. That’s got to be worth something...
Standing up all through that?
Day 3 complete!
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The 400 is calling nik!
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Jumping in now - aiming to keep active but main thing for me is a break from the booze.
1/2/3 - successful so far. Rediscovering the half-decent AF ales out there.
Exercise-wise been ticking over with walks in the village but not a great deal else.
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In - need drop a couple of kilos after Christmas and got out of the habit of exercising regularly over December due to a couple of injuries and loss of psyche.
1st - 45 mins bodyweight exercises (push-ups, squats, ab-wheel).
2nd - Short walk with the family in the morning. 30 mins stretching in the evening.
3rd - Short walk with the family in the afternoon. 30 mins run in the evening.
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4/1 87.6kg (- 0.8kg on last week)
HIIT workout, weighted push ups. Just half an hour if including warm up. Was going to go for a run this evening but can't be bothered. First day back at work is a demotivator.
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35 min cycle commute
10k or so walking
Probably not going to do anything else today
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A full day of herding 4 housebound hyperactive sugar laden children, most tiring day I’ve had for a while.
Can’t wait for the test result to turn up and I can go back to easy normal exercise...
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5k walk
30 mins weights
Fuck U Covid
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3/1
90min muddy walk with kids
30min yoga
30min stretch
4/1
7km run
2hr mix of repeaters / various pull-ups / other S&C
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4th
1.5 hrs at TCA, plus cycling to and from.
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Back at work, low psyche, late home. 30 mins low key shoulder and core exercises.
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4th - 38 mins run.
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Negative test result. I’m back in.
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1st Failed run, abs roller, yoga walk
2nd Treadmill walk, yoga, abs
3rd As above
4th As above, reaffirm to Dry January as need to maintain it more than ever for both mental and physical health
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4th reaffirm to Dry January as need to maintain it more than ever for both mental and physical health
Amen to that. As tempting as it was so say "fuck it" and crack a can of IPA I've got in the cupboard, I'm gonna see this out.
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3rd - 45 minutes of yoga. Lots of cracking noises. Felt good for it though!
4th - "Circuit Training" - floor and bar exercises.
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4th reaffirm to Dry January as need to maintain it more than ever for both mental and physical health
Amen to that. As tempting as it was so say "fuck it" and crack a can of IPA I've got in the cupboard, I'm gonna see this out.
I reached for biscuits and chocolate instead which was also counter productive. :spank:
January is hard going at the best times. Sharkathletes are going to have to dig deeper than ever.
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Negative test result. I’m back in.
Good news!
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I'm in
1) Long walk in the hills with the kids in the snow. Underestimated the distance, 10 km was more like 12.5, only hanger issues in the last km or so.
2) Boltsheugh session. Sunny when I arrived, pissed down 5 mins later. Luckily parts are steep enough to stay dry in the rain, managed a 2 move 6C I've not done before, and bouldered out the start of a scrappy sport route in the cave. Worked on the "proper" version of 2 Peaches eliminate, but shelf stayed wet, so no tick. Nice to be out, sky was amazing.
3) 6.5 km run. Icy as hell, broke out the gripper soles really helped. Walked later.
4) Walk with kids, icy again. 50 press ups in the evening (not in a oner).
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4th reaffirm to Dry January as need to maintain it more than ever for both mental and physical health
Amen to that. As tempting as it was so say "fuck it" and crack a can of IPA I've got in the cupboard, I'm gonna see this out.
I reached for biscuits and chocolate instead which was also counter productive. :spank:
January is hard going at the best times. Sharkathletes are going to have to dig deeper than ever.
I reckon reaching for the biscuits is a much better option, as I tend to reach for the beer and then with reduced inhibitions reach for the biscuits.....and then the cheese.......and then the crisps etc etc etc.
Stay strong
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4th reaffirm to Dry January as need to maintain it more than ever for both mental and physical health
Amen to that. As tempting as it was so say "fuck it" and crack a can of IPA I've got in the cupboard, I'm gonna see this out.
I reached for biscuits and chocolate instead which was also counter productive. :spank:
January is hard going at the best times. Sharkathletes are going to have to dig deeper than ever.
I reckon reaching for the biscuits is a much better option, as I tend to reach for the beer and then with reduced inhibitions reach for the biscuits.....and then the cheese.......and then the crisps etc etc etc.
Stay strong
Tell me about it - now trying to do my job, at home, while (teacher) partner has been told she must go in regardless. Leaves me with 3 and 6 year old to try and occupy / educate for the foreseeable.
Oh, and we're going through the process of finalising the sale of our house, but with nothing suitable on the horizon to buy!
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I have decided to take part this year, as anyone unfortunate enough to stumble upon my uninspiring Instagram stories will know. Dry January could be good too, since I am aiming to lose a couple of kg!
My general approach will be to populate my rest days with various light conditioning exercises. So things like rollouts and TRX push ups. Lots of upper body stretching is definitely necessary to keep the shoulders and elbows from collapsing on week 2.
1st: fingers and shoulders. TRX pushups.
2nd: Core (levers) and one arm negatives.
3rd: weighted pullups. TRX push ups.
4th: Shoulders and core. TRX Ts and reverse Ts. Front levers. TRX pushups.
Today will be rollouts and pushups (no more that 40% effort on either) followed by stretching.
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5th - good hour dog walking with the kids up round Millstone (walking distance from house). Was impressively quiet up there, only saw a handful of people in the distance and very few cars driving or parked.
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5th
40 min walk at lunch
15 mins core after work
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5th
Bouldering this afternoon, keeping it close to home. Friend had done a new 6C arete last weekend, repeated this a couple of times and then did a new problem next to it which went 4th go but then took another 20 attempts to repeat. Good to get out in fairly decent conditions.
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5/1
HIIT and repeaters. Testing finger after missing a couple of weeks with a tweak. Seemed alright.
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5k walk
30 mins yoga and shoulder physio
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9k cycle
10k walk
No motivation for any proper exercise
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Negative test result. I’m back in.
Good news!
Sorry missed this, thanks Duma 😁
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Yeah, I'm in. I'm keen to try to use this as a way to keep a good training load on during lockdown with the hope of coming out of it marginally stronger. Aim is to spend a bit of time doing something different and focus on shoulders/back and push strength with fingers and fitness being maintenance for a month or so.
Secondary goal is to get some more batteries for my scales and try to combine more exercise with a slightly better diet to glide back towards a better weight than I'm guessing I currently have!
Thursday 31/12 - 4 mile round trip walking/jogging with my son on his new bike. In the evening, some pushups and other things on paralettes
Friday 1/1 - decent session of pushing and a little pulling on paralettes and pullup bar, plus a mile or so more walking to accompany the tiny cyclist.
2/1 - some stretching, 4 mile loop as per Thursday
3/1 - short campus session. First time back in ages, so not a great session but you’ve got to get back on the wagon somewhere. A mile or so pushing a pram to accompany the tiny cyclist.
Monday 4/1 - 5x5 weighted pull-ups. Not done these for a while so down on previous efforts. 2x10 hammer curls and some feeble knee to bar sets later on too.
5/1 - sets of different varieties of pushups plus static holds
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Took 20 mins of stretching and backwards walking before I was ready to leave the house.
Walked 15k at work.
Feeling a bit lazy for having driven to work.
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6/1
5km run and some yoga.
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6th
5k run. Dark, muddy, hilly, cold.
Should be worth 8k at least.
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30 min run this evening, my daughter got a 5km PB.
Bit of stretching afterwards.
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5k walk
60 min board session
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6/1
Snowy/icy walk jog run snowball fight in the twilight. Scraping the base of the exercise barrel but great fun. Mental health training 😁
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5th / 6th: no exercise (thanks walls closing / 2 x kids at home), but also no booze either. Still maintaining Dry January. Did an online Big Drop order to ensure I've got some different AF beers in the house.
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5th - 40 mins push-ups, ab-wheel, stretching.
6th - 80 mins board session. First session for a few weeks, so predictably rubbish. Good to get back on it.
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7/1
One hour walk up Totley Moor in the lunchtime sun.
Evening board sesh.
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My non-work day today, so I was woken in the night by aching finger joints.
Dad school. Nobody got the cane.
2 hour local walk with the boy looking at ice and snow crystals.
Tried to do a session on the raspberry ramp (vertical board, big holds, big foot rail), but fingers were hurting too much. Managed 10 mins.
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5k walk
30 mins yoga and shoulder physio stuff
Just been sticking to 3 meals and no snacks, craving a binge!
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7/1
1hr Kettlebells session, felt sore and uncoordinated. Rubbish.
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7th
Assisted one armers
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5) First day back to working from home. Walk with kids after work. Push ups and kettlebells in evening
6) No walk, tied up with work. Push ups, a bit of core, some stretching. Probably not quite half an hour, but nearly..
7) Lunchtime run - 6.3 km, slightly over my a allotted half hour, but had to walk a few icy bits. Evening board session. OK on big moves and slopers, terrible on crimps, and stamina through the floor. Good to be back on it though. Push ups.
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5th 5k walk, abs, yoga, weights
6th as above
7th 5k walk/jog, lots of abs, yoga
Still dry to this point and bought some Elvis AF from Brewdog which could be worse.
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Pretty sure I updated the "Keeping It Real - Ales" thread with my AF top 5(ish) ages ago..need to add to it as the Lucky Saint Lager is actually pretty good / the only AF lager I've found thus far that's palatable.
Only update from me was still Dry January. A whole week off the ale!
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7th - 30mins bodyweight exercises (pushups, squats etc.) and stretching.
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4th Tor trying Bens - damp and greasy
5th Lunch Fast/power pull-ups Eve Max hangs
6th 1hour dog walk from house
7th Home FB warm up. PM Burb trying Blind Date. Snowy and rather beautiful. Good conditions.
*Edit:Eve Weighted pull-ups and 3 sets of recruitment pulls
No booze
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7th Hour or so outdoor bouldering in the evening. Probably involved 30 mins of proper activity.
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I ran a stopwatch once while on a bouldering session to see how much time you are actually moving. When trying hard problems, it's a dismayingly tiny amount.
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My first 7 days:
1. 81.7kg. Run (3.4km) 17mins. Yoga 15 mins. Core 5 mins.
2. 82kg. Dumbbell conditioning circuit 21mins. Yoga/core/shoulder physio 13mins. (Walk with baby, 40-50 mins!)
3. 81.6kg. Run (4.16km) 20:25 mins. Yoga/shoulder 13 mins.
4. 81.6kg. Long day at work. Yoga/shoulders 15min
5. 81.9kg. Conditioning circuit 24 mins. Yoga at least 10 mins.
6. 81.0kg. Floor core. 6 min. Run 24min 50sec (5.12km). Yoga/shoulder 13 mins.
7. 80.5kg Dumbbell conditioning ~11 mins. Got stopped by baby... Yoga 11 mins.
Average week 1 weight: 81.5kg
Pausing the stop watch for any big rests if doing circuits.
Didn’t make 30 mins everyday, but diet has been pretty good and no booze. Very committed to that this year!
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I ran a stopwatch once while on a bouldering session to see how much time you are actually moving. When trying hard problems, it's a dismayingly tiny amount.
True, but this is sharkathon, so walking to boulders counts.
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Even then there’s usually more time spent walking than pulling on holds
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I factored in 6 mins of walking each way with two pads and kit, a bit of a warm up and then some pulling on holds but maybe I've overestimated.
If I get to the end of the month I hope this session doesn't discount me from the free Sharkathon 2021 t shirt.
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I ran a stopwatch once while on a bouldering session to see how much time you are actually moving. When trying hard problems, it's a dismayingly tiny amount.
True, but this is sharkathon, so walking to boulders counts.
It wasn't a criticism, it was a "just saying".
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Yeah, I'm in. I'm keen to try to use this as a way to keep a good training load on during lockdown with the hope of coming out of it marginally stronger. Aim is to spend a bit of time doing something different and focus on shoulders/back and push strength with fingers and fitness being maintenance for a month or so.
Secondary goal is to get some more batteries for my scales and try to combine more exercise with a slightly better diet to glide back towards a better weight than I'm guessing I currently have!
31/12 - 4 mile round trip walking/jogging with my son on his new bike. In the evening, some pushups and other things on paralettes
1/1 - decent session of pushing and a little pulling on paralettes and pullup bar, plus a mile or so more walking to accompany the tiny cyclist.
2/1 - some stretching, 4 mile loop as per Thursday
3/1 - short campus session. First time back in ages, so not a great session but you’ve got to get back on the wagon somewhere. A mile or so pushing a pram to accompany the tiny cyclist.
Monday 4/1 - 5x5 weighted pull-ups. Not done these for a while so down on previous efforts. 2x10 hammer curls and some feeble knee to bar sets later on too.
5/1 - sets of different varieties of pushups plus static holds
6/1 - aerobic 5-3-5-3-5 foot on campus session, more feeble knee to bar sets.
7/1 - 30min/2mile walk with the tiny cyclist
8/1 - campus session. Good improvement over the one on the third. Then a push session.
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20 mins stretching and joint mobilization out of necessity rather than choice.
Walked 18km at work.
At work early tomorrow so probably won't do anything else
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8th - ~50 mins run this morning. Took a bit of an exploratory route around some local urban nature reserves and parks.
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8/1
HIIT workout. Upper body stuff. Ab wheel. 45 mins.
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5/1
2.5 hour muddy walk
6/1
8km run / max hangs / aero repeaters / 30min yoga
7/1
1 hour walk / 30min stretch and core / 30min yoga
8/1
8km run / assisted 1arms / various other weights
Down 2kg exactly this morning.
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8th
2 hr walk
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8th 30 min run and a bit of stretching.
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Come on Sharkathletes!
We've got this!
:strongbench:
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8th
5k walk
45mins weights
Starting weight - 73.4 kg
Week 1 weigh in - 71kg
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8/1
1 hr snowy dog walk up and around Millstone.
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Come on Sharkathletes!
We've got this!
:strongbench:
Had to dig deep today, Sharkathon got me out when I could easily have not bothered.
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Foggy all day today in Sheffield. Dogs wouldn’t have got a walk without Sharkathon
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212 lb this morning
Fuck it. It's not like I'm going climbing anytime soon.
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You got this Lagers. :boxing:
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9/1
Long walk up hill and down dale.
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9th 2 hour walk with dogs round Burbage Valley
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9th
Hour on the bike.
20 min crimpd floor core.
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20 mins gentle stretching and warm up
10k walk at work
Hour playing in the park with the lad
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20 mins gentle stretching and warm up
10k walk at work
Hour playing in the park with the lad
:strongbench:
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9th
1 hour walk this morning.
2 hours of very local, very low quality bouldering this afternoon.
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9th
10k walk
45mins yoga
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9/1
Walk up and down biggish snowy hill with obligatory snowball fight.
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2 hrs local walk with the lad. Headed out before dawn to avoid the police.
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10/1
HIIT workout, upper body stuff, ab wheel, repeaters.
Hour walk around Burbage.
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8th, Walk, abs, weights, yoga
9th, Walk, abs, yoga
10th as 9th
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10th
Couple hours pulling on ratty crimps in Avon Gorge
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10/1
5 miles fell/ice running round Higgar, Owler, Surprise, Millstone. Frustratingly tweaked my right calf on the final leg dropping down to Hathersage.
Do any of you keen/experienced runners struggle greatly with calf strains? I’m new to running but seem to be regularly tweaking one calf or the other, with no other injuries at all...
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5k walk
90 mins board session
30 min yoga and shoulder physio stuff
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Walked 10 mins to local woods find low quality option 1 to be inaccessible due to a large fallen tree. Tried low quality back up option 2, managed to pull on and hold a few positions and make 2 of the moves. Classic bit of under grading. Walked back from local woods, took 12 mins as on phone complaining about the grade to the FA at the same time.
30 min shoulder stability work this evening.
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8th - walk with kids than ended up as snowball fight with sons mates, using limited amount available. Dumbell Flies, lots. Pushups. 1 Beers
9th - long walk with kids - up a very snowy Cairn Mon Earn with kids, much more snow than we thought, even though a short drive. Should have had touring skis on and dragged kids in sledges for a proper workout. Push ups, curls. 1 Whisky.
10th - Walk with kids, push ups, planks. Workout getting all the Christmas light rolled back up, contortion training getting them all in the loft.
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9th - 30 mins push-ups, squats, ab-wheel, stretching.
10th - Short walk with the family to the local park and back. Evening 90 mins board session.
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8th - walk with kids than ended up as snowball fight with sons mates, using limited amount available. Dumbell Flies, lots. Pushups. 1 Beers
9th - long walk with kids - up a very snowy Cairn Mon Earn with kids, much more snow than we thought, even though a short drive. Should have had touring skis on and dragged kids in sledges for a proper workout. Push ups, curls. 1 Whisky.
10th - Walk with kids, push ups, planks. Workout getting all the Christmas light rolled back up, contortion training getting them all in the loft.
Edit - 8th - also did 40 mins dancing games on XBOX Kinect with daughter. More knackering than any workout. I still thrashed her at it though.
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11/1 87.6kg (no change)
HIIT workout, upper body stuff, ab wheel stuff.
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Walked 15k and fed some squirrels
A few sets of 3 pull ups. No obvious damage caused.
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11th
Busy day at work, no chance to exercise till after kids in bed. Grim weather, really wasn’t up for a walk. Sharkathon helped me dig deep today :thumbsup:
The beer and takeaway will taste all the sweeter in Feb
5k walk
20mins yoga
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10th Burbage wet so had a session on my systems board
11th Aborted power pull ups session due to a lack of power. 20 min walk for flu jab. 1 hour and 50 min walk with daughter and dogs around Burbage Valley. We got drenched
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11/1
Slow wet 5k jog up, around and down Millstone. Rehab run for the dog after a break from fell running for a few days (she’s been a bit under the weather for a couple of days and is 15 years old so needs to ease herself back in...)
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Walked 15k and fed some squirrels
Did it give you an enormous sense of well being?
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11th
8k run. Flat, pavement. Amazing how much easier it is! Not that cold today either. Raining though, and dark, obvs
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I've forgotten to log anything here.
I've done some decent walks around the city and up Arthur's Seat and several sessions of yoga, which is slowly loosening me up!
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Walked 15k and fed some squirrels
Did it give you an enormous sense of well being?
Especially after criticising people over their pork consumption and watching people run repeated laps of the park
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those dirty joggers..
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11th - 30mins stretching and mobility.
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11th - twenty min walk with kids in the dark, day 1 of home schooling didn't go well. Hour board session. Finally managed latest hard variant on proj.
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Several stets of 3 pull ups. Elbows and shoulders complaining, but muscles felt good.
Walked 20+ km
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12th -
5k walk
45 mins stretch and weights
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12th - 42min run ~8.5km. Can feel that my running fitness is improving.
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50 min walk this morning.
Couple of hours low quality local cleaning and bouldering.
30 min run tonight.
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"UKB Fell Running Posse" is still a Strava Group. Maybe drop the "Fell" part, bit exclusive to bogtrotters in Englandshire.
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12th
Couldn't face it this eve. Just some stretching and press ups. Even then I only just managed 30 min.
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12th
Couldn't face it this eve. Just some stretching and press ups. Even then I only just managed 30 min.
Still did it though. Nice one.
Got a craving for wine earlier this evening for first time. Managed to resist.
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12/1
Hour and half walk up Totley Moor in the sunshine.
13/1
HIIT workout and repeaters with some push ups, face pulls and ab wheel roll outs between sets.
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12th - didn't actually get outside. Hour of weight training in front of TV (Train to Butan). flies, rows, med weight high volume. Disappointing lack of DOMS today.
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12th: following an terrible day (work, kids at home, general stress) my Dry January went out of the window
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I'm being realistic about dryness based on issues raised above, and limiting myself to 2 units a week, to be used by Saturday night.
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Keep on keeping on ttt.
A nearly dry jan that includes lockdown and homeschooling is at least as impressive as a dry one in a normal year IMO.
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Keep on keeping on ttt.
A nearly dry jan that includes lockdown and homeschooling is at least as impressive as a dry one in a normal year IMO.
fixed.
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As dry as can be.
Surely unless you're trying to quit for good then having the odd drink isn't a big problem.
-
13/1
6k soggy run.
-
Yeah, I'm in. I'm keen to try to use this as a way to keep a good training load on during lockdown with the hope of coming out of it marginally stronger. Aim is to spend a bit of time doing something different and focus on shoulders/back and push strength with fingers and fitness being maintenance for a month or so.
Secondary goal is to get some more batteries for my scales and try to combine more exercise with a slightly better diet to glide back towards a better weight than I'm guessing I currently have!
31/12 - 4 mile round trip walking/jogging with my son on his new bike. In the evening, some pushups and other things on paralettes
1/1 - decent session of pushing and a little pulling on paralettes and pullup bar, plus a mile or so more walking to accompany the tiny cyclist.
2/1 - some stretching, 4 mile loop as per Thursday
3/1 - short campus session. First time back in ages, so not a great session but you’ve got to get back on the wagon somewhere. A mile or so pushing a pram to accompany the tiny cyclist.
4/1 - 5x5 weighted pull-ups. Not done these for a while so down on previous efforts. 2x10 hammer curls and some feeble knee to bar sets later on too.
5/1 - sets of different varieties of pushups plus static holds
6/1 - aerobic 5-3-5-3-5 foot on campus session, more feeble knee to bar sets.
7/1 - 30min/2mile walk with the tiny cyclist
8/1 - campus session. Good improvement over the one on the third. Then a push session.
9/1 - just under 5 miles along the seafront with the tiny cyclist
10/1 - another 1.5 miles with the tiny cyclist plus a pulling session.
11/1 - pushups, dips, static holds
12/1 - aerobic foc session
13/1 - archer rows, knee to bar sets, dips, ring turned out holds, pushups,
-
13th
5k run, bit of stretching after to make it up to 30min.
-
13th
5k walk
60 mins board session
30mins yoga and shoulder physio stuff
-
13th
30 min walk
15 min warm up followed by 30 mins on my new shed board :dance1: and 15 mins of stretching
-
9/1
2hr walk
Various body weight stuff / ab roll, etc
10/1
3.5hr walk
30min yoga, then core / ab roll
11/1
8km run
Assisted one armers / other pull-ups and weights
12/1
5hrs DIY / bit of stretching after
13/1
8km run
Max hangs / aero repeaters / bit of core
-
finally, some climbing related exercise for me
Dad School mixed in with a slow warm up
2 x 10 mins on the vertical wall (that's staying on the wall for 10 mins each time)
followed by a 35 min session - music on and just did what felt good without getting pumped - and it felt really good
(compressed in two and a half minutes here)
https://vimeo.com/500189375
-
I recall seeing moves like those at the Howard pub on a Sunday to very similar music in circa 2001
-
that may have been me
-
13th - 90mins board session.
-
13th - got to about 10:30 last night, faced with another evening of tedious weights and shit, looked at the dire weather forecast for today, so grabbed the chance and got out and did a quick steep 6km. Lovely evening, no wind, and almost no ice on pavements for a change. Even took gloves off for last bit...
-
Walked 12k in the snow
-
14th
8k walk in the snow
30mins yoga and shoulder physio
-
14/1
1 hr Kettlebells
-
14th
30 mins shoulder stability and core.
-
Few days again for me again:
8. Night shift. Yoga/core/press-ups 15mins. Would have skipped this for sure without additional motivation!
9. Post nights. Dumbbell circuit 26 mins. Yoga 13mins.
10.Run (5.11km) 23:58min, yoga 13 mins.
11. Long day. Yoga 13 mins.
12. Long day. Covid vaccine today! Not much capacity to exercise in evening after two days really. 8 mins sleepy modified yoga.
13. Short day work. 14mins yoga.
14. Run 22:44 (4.38km), casual down to Bournemouth beach with hill “sprint” up zigzag. Great sunset despite rain and clouds. 14 mins yoga with some core.
Average weight: 80.3kg
Found it impossible to get in 30mins with work days, but maybe running up and down stairs at work contributed something, at least its better than sitting on the sofa! Still no booze, and I reckon arm will be fine to do something with weights or hangs tomorrow.
-
14th
Fail. Find it really hard with work to get the motivation when the eves are dark and wet. Running's good, but I'm not fit enough to go two days on the trot. Fingerboard stuff is tricky atm as my shoulder is acting up atm.
Anyway enough excuses, back on it today. Been out on the bike and will try a few one armers later.
-
14th - push ups, core and kettlebells. Was going to do a board session, but garage just felt too cold and it was getting late.
-
14th - Squeezed in 30 mins stretching, pushups etc.
15th - Lovely day so went for a long run in the morning. Was out for 1 hr 55 mins, doing about 18km most of which was off-road. Struggled a bit in the mud in places and the route I chose was probably a bit long for my current fitness level but I got round. Was good to run a route I've not done before, covering some new ground and linking up a couple of routes I've previously run.
-
14/1
Bare minimum half hour walk round Burbage North.
15/1
HIIT workout and upper body stuff, ab wheel roll outs.
-
That sounds ace Nutty. I’m keen to get a longer run done but my calves are such a liability right now I’m sure I’d end up hobbling for hours...
18k in less than 2 hours over challenging terrain isn’t exactly slouching either is it?
Anyway nice one :2thumbsup: :2thumbsup:
-
You doing much stretching or thought about a foam roller Nik? Can do wonders.
I'm overdue to start pushing to longer distances, but find it hard with nothing to train for, not convinced April event will go ahead.
Great linking up bits an bobs you know, and building on loops as your level improves. I have a mental map of just about everything I can do from or house now, and connect the dots depending on mood. Strava is great for seeing what others have done too.
-
That sounds ace Nutty. I’m keen to get a longer run done but my calves are such a liability right now I’m sure I’d end up hobbling for hours...
18k in less than 2 hours over challenging terrain isn’t exactly slouching either is it?
Anyway nice one :2thumbsup: :2thumbsup:
Cheers Nik. I slowed down to a bit of a pathetic shuffle by the end, think tomorrow's exercise will be mostly stretching.
-
You doing much stretching or thought about a foam roller Nik? Can do wonders.
Thanks for the tip Chris ;D That’s exactly the regime I’ve started on since this tweak, hopefully it’ll help.
15/1
Snowy mist shrouded dog walk up to Stanage perfectly timed to miss the amazing cloud inversion that has been all over Facebook today...
It looked like some idiots in 4x4’s had got themselves stranded part way up a footpath below Stanage. The police were there so good they get fined to the max and vehicles impounded would be nice.
-
I've been plagued with similar issues Nik. I generally try to run on my forefoot as I smashed my heel years ago and it sometimes aches depending on how much weight I put through it, but I find forefoot striking when I've not run for a while seems to exacerbate calf issues. So I currently swap between the two. I do a bit of rolling out, but probably not enough. I also discovered that my cadence was really slow, and picking that up (at the same (extremely slow) speed) seemed to result in less niggles.
-
15k walking
Some buildering to get into a disused building and failed attempts to gain the confidence of some feral cats. Ended up just leaving food. More buildering to get out.
Pushed a variety of vehicles and encouraged the drivers to stop wheel spinning.
-
15th
Anyway enough excuses, back on it today. Been out on the bike and will try a few one armers later.
No one arm stuff, but did go for an hours walk this afternoon.
-
12k icy walk
15mins yoga
Week 2 weigh in - 70.2kgs
-
15th 5km run and a bit of core work.
-
6k / 30min lunchtime run.
Spot of fingerboarding / pullups and daily pushups.
-
10k walking at work
35 mins non stop on the vertical board. Experimented with repeating moves (dozen+ times) with my eyes closed. Trippy experience.
-
16/1
Board session
-
16th
5km walk
45mins stretch and weights
-
16th
1 hour walk
30 mins shoulder and core work
Halfway there Sharkathletes, stay strong :boxing:
-
16th
2 and half hrs on bike (very easy as with daughter).
2 hrs wrestling with ply and tarps while making the board waterproof.
-
11th First actual run since July, 5k starting in a blizzard. Abs, yoga weights.
12th more running/jogging/shuffling, abs, yoga, weights
13th 5k walk, abs, yoga, pull ups
14th Snowy 5k walk, abs, double yoga, weight
15th Icy 5k walk, abs, yoga
16th 8k walk, easy abs, yoga
17th 5k walk, no doubt will do abs and yoga......routine boring but fills my time.
-
16th - Short walk with family to and around local nature reserve. 30 mins stretching and mobility in the evening.
-
2 hour local w3w treasure hunt with the boy. Turned into a decent walk.
A bit of fat-old-dad parkour down at Broadfield park.
-
17/1
Burbage South Boulders grit knack generation session. 3 hours.
-
17th
5k walk
90 mins board session
30 mins yoga and shoulder physio
-
Yeah, I'm in. I'm keen to try to use this as a way to keep a good training load on during lockdown with the hope of coming out of it marginally stronger. Aim is to spend a bit of time doing something different and focus on shoulders/back and push strength with fingers and fitness being maintenance for a month or so.
Secondary goal is to get some more batteries for my scales and try to combine more exercise with a slightly better diet to glide back towards a better weight than I'm guessing I currently have!
31/12 - 4 mile round trip walking/jogging with my son on his new bike. In the evening, some pushups and other things on paralettes
1/1 - decent session of pushing and a little pulling on paralettes and pullup bar, plus a mile or so more walking to accompany the tiny cyclist.
2/1 - some stretching, 4 mile loop as per Thursday
3/1 - short campus session. First time back in ages, so not a great session but you’ve got to get back on the wagon somewhere. A mile or so pushing a pram to accompany the tiny cyclist.
4/1 - 5x5 weighted pull-ups. Not done these for a while so down on previous efforts. 2x10 hammer curls and some feeble knee to bar sets later on too.
5/1 - sets of different varieties of pushups plus static holds
6/1 - aerobic 5-3-5-3-5 foot on campus session, more feeble knee to bar sets.
7/1 - 30min/2mile walk with the tiny cyclist
8/1 - campus session. Good improvement over the one on the third. Then a push session.
9/1 - just under 5 miles along the seafront with the tiny cyclist
10/1 - another 1.5 miles with the tiny cyclist plus a pulling session.
11/1 - pushups, dips, static holds
12/1 - aerobic foc session
13/1 - archer rows, knee to bar sets, dips, ring turned out holds, pushups,
14/1 - 35min/2mile walk with the tiny cyclist
15/1 - 5x5 at bw+10 which, with batteries added to my scales, appears to be a rather shocking (total weight of) 90kg. Glass half full - this means my arms are no weaker and I was ticking reasonable problems at this weight before Christmas. Glass half empty - that’s a good 6kg more than I would hope to be, and excuses like “right after dinner” and “wearing a big jumper because it’s cold” and so on don’t really cover that gap. Weight management feels a higher priority.....
16/1 - nearly 7 miles with the tiny cyclist
17/1 - a weigh in at a more sensible hour and lacking the big jumper suggests a weight of more like 76kg than 80kg - which is a plus although given the variation probably one to keep an eye on to see which is more representative. 2 miles with the tiny cyclist. Pushups etc in the evening.
Over half way now!
-
2 hour road bike this morning, lots of hills.
Some showers this afternoon meant I had to resort to high quality local steep bouldering spot rather than the usual low quality options. Had a couple of hours, held some holds made some moves.
Some stretching this evening.
-
16/1
Extensive dog walk
17/1
4.8 miles of a very gentle 5 mile run. Was all going well as an easy calf rehab until I stumbled at the top of Millstone and hyper flexed my right ankle.... back to square one with the calf. Did 50 press ups and pull ups this afternoon as penance.
-
17th
90 min on newly rainproofed board.
Half hour bike.
Bit of shoulder rehab.
-
16th - Forest walk with kids. Horribly icy, but we persevered. Took a loong time. Weights and push ups evening.
17th - Bouldered. Good conditions where hour of sun got to it. 7A finally done, plus a few other things. Weights and push ups evening.
-
17th - Short walk to and around the local park with the family. 90 min board session in the evening.
-
18/1
Weight 86.9kg (-1.5kg since 28th)
HIIT workout and upper body stuff and ab wheel roll outs
-
18th
7k run
Shoulder rehab
-
18th
5k walk
30 mins yoga
-
10k walk
30 mins on the vertical board
3 sets of slow hammer curls into Arnold press things until I couldn't press anymore
-
30 minute run this evening.
-
18th - 30 min run.
-
17th / 18th - after a 6 day slip off the wagon (shit week) back on the no booze / AF
Weather / childcare / home schooling / work shanking any attempts at exercise. Had a half-arsed attempt at the La££ice Boyz front lever progressions thing but that's it.
On the plus side, I'm getting a hell of a lot better at FIFA21.
-
40 min walk with son after dark, bitterly cold. Discussion around the moral dilemma of lucky monkey paws.
Pushups and dumbbell chest flies, lots of them. I need heavier dumbells I think.
-
On the plus side, I'm getting a hell of a lot better at FIFA21.
Yay!
-
I'm usually winning at Sonic All-Stars Racing, but nothing's changed there, years of Mario Karts experience to fall back on. Son still slips by occasionally.
-
19th
Hour on board.
Shoulder rehab.
-
19/1
HIIT workout and repeaters with some push ups and face pulls between sets.
Also working on my Apex Legends skills. Managed a kill leader:champions combo yesterday for the first time.
-
19th
5k walk
30 mins stretch and conditioning
-
Walked 15k
Plenty of stretching
-
Hour on the board this evening.
-
18th, 19th, 20th
Groundhog days...
Dog walks, stretching, rolling and press-ups.
-
19th - Lunch run - warm up plus 4 x 1km intervals - 7.5 km total - brutal.
Half hour Kinect games with daughter.
Core session, forgot to do daily pushups!
-
19th - Stretching, mobility, push-ups and ab-rolls.
-
rehab and mobility throughout the day - probably 6 x 10 mins
most joints hurting for no good reason
-
20th
5k walk
15 mins yoga and shoulder physio
-
20th 30 mins core and shoulder work followed by a bit of stretching.
-
20th
5k run
Bit of stretching after
-
20th - 4 k walk with family, 1 hour boulder session. And did half hour of shoulder shrugs using theraband under foot while on a call. I kept screen off or else people would have though I didn't know anything!
-
Can't say I've been anywhere near "all-in" on sharkathon this year, but seeing it pop up daily has nudged me in the right direction so I've been out running, some yoga and been trying to do pull ups of mum's stair (kind of works).
Some mates had seem some silly Mitbo visor and decided to try the 100 challenge - 100 pull ups, site ups, pressups and squats in the shortest time you can.
That was Tuesday. DOMS got progressively worse yesterday and very time I tried to turn over last night I was a like a disabled fish.
Try it!
-
20th - Short walk. Stretching, mobility, push-ups and ab-rolls in the evening.
-
Some mates had seem some silly Mitbo visor and decided to try the 100 challenge - 100 pull ups, site ups, pressups and squats in the shortest time you can.
Try it!
What are the rules for this?
-
Some mates had seem some silly Mitbo visor and decided to try the 100 challenge - 100 pull ups, site ups, pressups and squats in the shortest time you can.
Try it!
What are the rules for this?
Think that's it? Any number and size of sets, just get them done as quick as possible. Obvs scope for abuse via kipping etc, but its just a bit of fun. Nik did a version with leg raises instead of squats for sharkathon one year (though not for speed), there's a funny video in one of the old threads of him flopping about like a dead fish.
Tried this (with squats) today, couldn't quite get under the half hour (30:13). Its basically piss except for the pull ups so a bit unbalanced, but adds some variety to the daily sharkathon grind!
-
Might try it today. Might take me all day!
Grim horizontal sleet here, alternative is resorting to dreadmill for the first time this year.
-
Some mates had seem some silly Mitbo visor and decided to try the 100 challenge - 100 pull ups, site ups, pressups and squats in the shortest time you can.
Try it!
What are the rules for this?
Think that's it? Any number and size of sets, just get them done as quick as possible. Obvs scope for abuse via kipping etc, but its just a bit of fun. Nik did a version with leg raises instead of squats for sharkathon one year (though not for speed), there's a funny video in one of the old threads of him flopping about like a dead fish.
Tried this (with squats) today, couldn't quite get under the half hour (30:13). Its basically piss except for the pull ups so a bit unbalanced, but adds some variety to the daily sharkathon grind!
Thanks.
I guess in terms of strategy for under 30 minutes you'd be looking at super-sets of stuff rather than say 100 pull ups, then 100 press ups etc.
When did exercise for fun become the UKB way? 😂
-
We live in desperate times..
-
“Flopping about like a dead fish” :lol: :lol:
I’d feign offence if you weren’t entirely accurate...
-
Some mates had seem some silly Mitbo visor and decided to try the 100 challenge - 100 pull ups, site ups, pressups and squats in the shortest time you can.
Try it!
What are the rules for this?
Think that's it? Any number and size of sets, just get them done as quick as possible. Obvs scope for abuse via kipping etc, but its just a bit of fun. Nik did a version with leg raises instead of squats for sharkathon one year (though not for speed), there's a funny video in one of the old threads of him flopping about like a dead fish.
Tried this (with squats) today, couldn't quite get under the half hour (30:13). Its basically piss except for the pull ups so a bit unbalanced, but adds some variety to the daily sharkathon grind!
Thanks.
I guess in terms of strategy for under 30 minutes you'd be looking at super-sets of stuff rather than say 100 pull ups, then 100 press ups etc.
When did exercise for fun become the UKB way? 😂
Aye, we all did something along the lines of 5 pull-ups, 5 press-ups, 5 crunches, 5 squats, check off a box on a bit of paper, wheeze, wobble, repeat...
From about 4 set in I could only do 4 pull-ups, or sometimes 3, then 1, then 1. One of the guys managed 15 mins, but we've managed to needle it out of him that his squats were well subpar! (just going horizontal, not deep). I'm middle of the field at 21 mins. Utterly broken for 2 days though! Managed a 30 min walk with my mum today (family bubble).
-
I suppose I need to try this 100 x 4 challenge just for shits and giggles*.
*anticipate no giggles.
-
I had a go (I didnt squat all the way down :slap:) and feel rough now! Nice to try hard though!
-
Ended up walking around 20k today
-
20/1 bare minimum 30 mins of stretching
21/1 hour walk and board session
-
21st
5k walk
45 min stretch, conditioning and weights
-
21st
4x100 challenge
Hour walk
-
21st
40 min walk
50 mins of core, shoulder stability and stretching
-
31/12 - 4 mile round trip walking/jogging with my son on his new bike. In the evening, some pushups and other things on paralettes
1/1 - decent session of pushing and a little pulling on paralettes and pullup bar, plus a mile or so more walking to accompany the tiny cyclist.
2/1 - some stretching, 4 mile loop as per Thursday
3/1 - short campus session. First time back in ages, so not a great session but you’ve got to get back on the wagon somewhere. A mile or so pushing a pram to accompany the tiny cyclist.
4/1 - 5x5 weighted pull-ups. Not done these for a while so down on previous efforts. 2x10 hammer curls and some feeble knee to bar sets later on too.
5/1 - sets of different varieties of pushups plus static holds
6/1 - aerobic 5-3-5-3-5 foot on campus session, more feeble knee to bar sets.
7/1 - 30min/2mile walk with the tiny cyclist
8/1 - campus session. Good improvement over the one on the third. Then a push session.
9/1 - just under 5 miles along the seafront with the tiny cyclist
10/1 - another 1.5 miles with the tiny cyclist plus a pulling session.
11/1 - pushups, dips, static holds
12/1 - aerobic foc session
13/1 - archer rows, knee to bar sets, dips, ring turned out holds, pushups,
14/1 - 35min/2mile walk with the tiny cyclist
15/1 - 5x5 at bw+10 which, with batteries added to my scales, appears to be a rather shocking (total weight of) 90kg. Glass half full - this means my arms are no weaker and I was ticking reasonable problems at this weight before Christmas. Glass half empty - that’s a good 6kg more than I would hope to be, and excuses like “right after dinner” and “wearing a big jumper because it’s cold” and so on don’t really cover that gap. Weight management feels a higher priority.....
16/1 - nearly 7 miles with the tiny cyclist
17/1 - a weigh in at a more sensible hour and lacking the big jumper suggests a weight of more like 76kg than 80kg - which is a plus although given the variation probably one to keep an eye on to see which is more representative. 2 miles with the tiny cyclist. Pushups etc in the evening.
18/1 - good pushing session
19/1 - distracted all day so a late one, some stretching and compression stuff
20/1 - mix of pull and push sets
21/1 - aerobic foot on campus session
-
21st - 90mins board session.
-
22nd - 48mins run, mostly off-road. Bit muddy in places.
-
21st - low motivation. Didn't leave the house all day. Bicep curls in front of TV and some pushups.
22nd - 5k lunchtime run. went via Cranhill boulders on the way home, ground is bogging up there, but rock is bone dry.
-
Good work guys - 9 days left
Clean sheet so far with the exercise and booze. Weight loss less successful
-
21st and 22nd
More groundhog days...
Extensive dog walk, press-ups and calf rehab exercises/general stretching.
Calf is feeling better, might squeeze in an easy run or two before the end of the month...
-
20k walk
10 mins on vertical wall, not overdoing it just in case local rock is possible at the weekend
-
Couple of hours local bouldering. Quickly did one that I'd tried back in December and struggled on. Putting my success entirely down to the Sharkathon gains ;D
Managed to find a couple of new warm up/down type problems too. Nice to be out on dry rock after the rain earlier this week.
-
22nd
5k run
Stretching
-
Have a bit of a routine that keeps me busy from 0830 until around 4.
18th 5k walk and then a boat load of other stuff.
19th same walk, bit of abs, yoga and weights
20th same as above (although finished by 2 o’clock to watch Inauguration on CNN)
21st guess what.......same routine again, back to later finish again
22nd walk, core, shoulders, repeaters, abs
-
22nd
5k walk
30 mins yoga
Week 3 weigh in - 69.1kg
-
15. Dumbbells, (not shoulder although it felt fine) hard work, almost reminded me of climbing! 38mins. Yoga 14 mins
16. Run 5.1km 24:12mins. Yoga 13mins.
17. Dumbbells, pull ups, push-ups, hanging leg raises, squats. 30mins.
18. Run. 4.46km 24mins - hill sprints. Primary motivation for starting running again was getting spanked on walk outs, so figures should add some in! Yoga 10 mins.
19. 14 mins morning yoga. 5 mins floor core. 10 mins evening yoga. Walked to the shops though, makes up for the missing minute?
20. Dumbbells 35mins. Yoga 11 mins
21. Run, 3.5km 17mins. Yoga 14 mins.
Average weight: 79.7kg
No booze. Slow but steady progress with the weight, at least back below 80kg! Hopefully back to more climbing specific soon...
-
23rd
5k walk
90mins on Heeley boulder, surprising good and first ‘rock’ of 2021
-
2 hours walking and winter scrambling at the edge of our postcode area.
An hour of basketball we the boy
-
23/1
HIIT workout and upper body stuff. Weighted push ups. Bumped up to 25kg and failed on 3rd rep of 3rd set. Happy with that.
One arm scapular pull ups.
Face pulls.
Ab wheel roll outs with turning variation.
24/1
HIIT workout and upper body stuff.
Push ups.
Weighted two arm isometric scapular pull ups.
Face pulls.
Ab wheel roll outs.
-
Lovely 1 hour run around the local woods in the snow this morning.
Couple of hours at local low quality bouldering spot late afternoon trying a new problem. Did the stand start and worked out the sit but started condensing and couldn"t link it through.
Headed home and got the van stuck in the snow on the track up to house so spent 30 mins digging it out.
-
23rd
Hour on bike riding round an empty Bristol habourside on Saturday night. Beautiful.
-
It's groundhog day so much I've lived the 24th twice!
24/1
2 hour walk round Burbage Valley scouting for dry rock. Could've eeked out something but decided not to bother.
Afternoon board session instead. Lana del Rey providing unconventional session sounds.
-
Couple of hours local walking with the kids looking at ice.
-
24th
10k walk
30 mins yoga and shoulder physio
-
31/12 - 4 mile round trip walking/jogging with my son on his new bike. In the evening, some pushups and other things on paralettes
1/1 - decent session of pushing and a little pulling on paralettes and pullup bar, plus a mile or so more walking to accompany the tiny cyclist.
2/1 - some stretching, 4 mile loop as per Thursday
3/1 - short campus session. First time back in ages, so not a great session but you’ve got to get back on the wagon somewhere. A mile or so pushing a pram to accompany the tiny cyclist.
4/1 - 5x5 weighted pull-ups. Not done these for a while so down on previous efforts. 2x10 hammer curls and some feeble knee to bar sets later on too.
5/1 - sets of different varieties of pushups plus static holds
6/1 - aerobic 5-3-5-3-5 foot on campus session, more feeble knee to bar sets.
7/1 - 30min/2mile walk with the tiny cyclist
8/1 - campus session. Good improvement over the one on the third. Then a push session.
9/1 - just under 5 miles along the seafront with the tiny cyclist
10/1 - another 1.5 miles with the tiny cyclist plus a pulling session.
11/1 - pushups, dips, static holds
12/1 - aerobic foc session
13/1 - archer rows, knee to bar sets, dips, ring turned out holds, pushups,
14/1 - 35min/2mile walk with the tiny cyclist
15/1 - 5x5 at bw+10 which, with batteries added to my scales, appears to be a rather shocking (total weight of) 90kg. Glass half full - this means my arms are no weaker and I was ticking reasonable problems at this weight before Christmas. Glass half empty - that’s a good 6kg more than I would hope to be, and excuses like “right after dinner” and “wearing a big jumper because it’s cold” and so on don’t really cover that gap. Weight management feels a higher priority.....
16/1 - nearly 7 miles with the tiny cyclist
17/1 - a weigh in at a more sensible hour and lacking the big jumper suggests a weight of more like 76kg than 80kg - which is a plus although given the variation probably one to keep an eye on to see which is more representative. 2 miles with the tiny cyclist. Pushups etc in the evening.
18/1 - good pushing session
19/1 - distracted all day so a late one, some stretching and compression stuff
20/1 - mix of pull and push sets
21/1 - aerobic foot on campus session
22/1 - pushups, compression etc session in the evening
23/1 - about 80min walking total in 2 trips.
24/1 - weighted pull-ups
-
24th
Another hour on the bike.
I love my bike.
-
23rd
Groundhog Day
24th
Usual stuff plus an hour getting terrified pointing a MTB downhill on ice.
-
24th Morning local bouldering, a bit of sorting out a landing, repeated yesterdays efforts and did a bit of traversing.
-
21st - low motivation. Didn't leave the house all day. Bicep curls in front of TV and some pushups.
22nd - 5k lunchtime run. went via Cranhill boulders on the way home, ground is bogging up there, but rock is bone dry.
...plus tticep curls and pushups in evening.
23rd - 3 hr cold woodland walk with kids. Highlights include finding loads of hair ice, which I was really pleased about, amazing stuff, pancake ice forming on the Dee and parts of rocks at Falls of Feugh frozen. Plus some curls and pushups in evening.
24th - Local bouldering at Clashfarquar. Yukon boulder is a perfect suntrap, managed 7A start of Golden Brown 3 x but punted on slightly highball top. Worked fun traverse. Pushups evening.
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23rd - Walk to and around one of the local parks with the family. 40mins stretching, push-ups, mobility and ab-rolling in the evening.
24th - Walk to and around the local park in the snow, taking the little one sledging. 30 mins stretching, push-ups, goblet squats and mobility in the evening.
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25th
Hour crimping down in Avon Gorge. Would have been longer but I did my project!
5k (very) gentle run with gf
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Added a couple of extra hills on to my cycle commute. Probably 45 mins total.
Walked 18k at work.
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Shoulder and core routine, about 40 mins in total with a bit of stretching afterwards.
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25th
5k walk
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25th - 6k lunchtime run. Pleasantly ice free. Nothing else, lower back sore, possibly from falling / jumping off a few times Sunday
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25th - 32mins run in the evening. Bit icy in places but generally ok.
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26th
Hour on the board
Hour walk
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26th
Groundhog Day plus session with physio about calf rehab (not really exercise but desperate times...)
-
Took annual leave at short notice to prevent the rest of the family killing each other.
No cardio of any kind.
Good short sessions of leg presses (nowhere near pistols) to help rehab of weak muscles due to patellar tendon damage.
Repeated leaping around to celebrate fixing previously written off Windows 7 laptop. Followed by successful Windows 10 upgrade. Almost ready to take over the world.
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26th
5k walk
30 mins stretch and weights
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Local morning boulder before the rain, felt like quite a good workout.
Evening shoulders, core a stretching routine.
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26th - 30mins run in the evening.
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26th - fingerboard session evening. Mostly repeaters and some max hangs. Need to change it up a bit I think.
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25/1
86.9kg no weekly change. Minus 1.5kg for January.
4 mile hilly run through Blackamoor. Saw two does and a stag.
26/1
HIIT workout and repeaters
27/1
HIIT workout and upper body stuff.
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27th
5k run
Stretching
Shoulder rehab
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14/1 - Core / stretching / yoga
15/1 - Run / weights and pull-ups
16/1 - Long walk / core / stretching
17/1 - Long walk
18/1 - Run / repeaters / pull-ups etc
19/1 - Core / yoga / stretching
20/1 - Run / hangs, etc
21/1 - Core / stretching
22/1 - Walk
23/1 - Run / pull-ups, etc
24/1 - Walk
25/1 - ZILCH
26/1. ZILCH
27/1 - Run / pull-ups, max hangs, etc
Fucked it at the start of this week due to significant drop in syke. Regained this thankfully. Weight has remained at around 97-8kg, possibly due to very tasty new protein powder and peanut butter / banana combo, plus baking of multiple loaves of decent sourdough. Aiming to drop another kg by the end of the week.
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27th
5k walk
90 mins board - best session since I put it up, ticked 2 long term projects
20 mins stretch and shoulder physio
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2 x 20mins Bhangralicious YouTube workout with the rest of the household. Right laugh.
Walk to the park and 45 mins basketball with the lad
60 mins teaching the risk-averse daughter to ride a skateboard (jogging next to her ready to catch).
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An hour on the wood and then a bit of stretching this evening. Busy day tomorrow and working late so going to have to dig deep.
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27th - Stretching, push-ups, goblet squats, ab-rolls.
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weights hours or so, triceps, biceps, flyceps, rows.
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28th
Hour on board
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28/1 - lunchtime sub-max hangs
Evening board session.
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28th
5k walk
30mins yoga and shoulder physio
-
Short walk and 30 mins of core and shoulder care.
-
mobility stuff in the morning
some one leg presses on the stairs
walked about 15k
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27th
Groundhog Day
28th
Groundhog Day plus 1hr group zoom KB’s
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6.5 k run in the rain, some curls in front of the TV. Wanted to do board session, but don't want to rip open healing holes in fingers again.
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Another bunch together for me...
22. Finger board. 13 mins. First time in about three months, so just to wake up atrophied muscles. 20 mins dumbbells push-ups. Short one. Yoga 9 mins.
23. Run 11 min. Not feeling it at all! Yoga 12 mins. Rest made up walking with daughter.
24. Dumbbells, pushups 40 mins. Yoga 12 mins
25. Run 25:28min 5.14km. Shoelaces kept coming undone. Yoga 10 mins.
26. Dumbell dead lifts, tricep dips, push-ups, about 20 mins +. Yoga 15 mins, with little core.
27. Run in rain 16mins. Including hill ‘sprint’. 13 mins yoga, 1 min plank.
28. Bench/pull up supersets 12mins. Push-ups/renegade rows 8mins. Hanging leg raises, finger tip hangs, about 5 mins. Yoga, 15 mins.
Average weight 79kg...
Running in the cold feels really hard...
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Running in the cold feels really hard...
No such thing as bad weather, only the wrong clothing! What are you struggling with?
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Running in the cold feels really hard...
No such thing as bad weather, only the wrong clothing! What are you struggling with?
I’m not entirely sure! I go out and feel a bit like running through treacle, everything just seems harder, pace is slower, lungs hurt quickly and more.
When it’s freezing I wear gloves and long sleeve t shirt.
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I like a headband in the cold - nice for the ears.
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I have a cut down cotton buff to protect ears, and another I wear round my neck, and take them off wrap around wrist if I get too warm.
I personally hate running with gloves, hands get really sweaty, much prefer an (Lululemon on sale, amazing quality) oversize long sleeve top and pull sleeves down.
And some slightly fleecy leggings, which definitely help, Decathlon ones, not too expensive.
And best luxury, pair or feetures merino 10 cushion socks, which are expensive, but brilliant. Wore them with soaking wet feet for 7.5 hours on Ring of Steall, no cold (apart from wading through river) no discomfort, no blisters.
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:2thumbsup:
Do you find your pace/times vary with temperature or are you pretty consistent?
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Way quicker in cooler weather, much prefer it.
Double figures and I'm going to bits high teens or 20s and I'm reduced to a slow trot.
I do a bit of a warm up before starting though, which i rarely do in warmer weather, but probably still should.
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28/1 ZILCH
29/1 8km run (one of my best ever mainly due to almost complete lack of discomfort and / or niggles), repeaters, 1arms, various weights, etc
Weight down to 97.0 this morning, so that's exactly 6kg this month. Hoping for a little bit more before Monday am.
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29th
5k walk
Week 4 weigh in 68.5kg
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Added a few hills to the cycle commute this morning. Probably 60 mins total today.
Ended up walking further than expected during the day. Probably 20+k
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Late afternoon 90mins at local cliff. Struggled with the warm ups but got going and had a decent session before the mist came in at dusk.
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Way quicker in cooler weather, much prefer it.
Double figures and I'm going to bits high teens or 20s and I'm reduced to a slow trot.
I do a bit of a warm up before starting though, which i rarely do in warmer weather, but probably still should.
I’ve had to do most of my running after dark this week, and when it’s been say under 5 I’ve struggled most. I don’t think I’d be any good high teens, but it’s probably the happy medium 7-11 or something that’s good.
I’m bad at warming up.
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28th - More stretching, push-ups, goblet squats, ab-rolls.
29th - Good board session. More stretching and some core exercises.
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29th
Half hour scrambling around in the dark looking at (what turned out to be wet) rock. Scraping the barrel but the intention was to go climbing!
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30/1
8km seafront run (best run for years)
Aero repeaters / pull-ups / shoulder set
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30th
5k walk
40 mins stretch and weights
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30th
Hour pootling round town on the singlespeed.
Hour on the board.
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Moral dilemma - do I have to wait till midnight tomorrow night for my glass of wine? :devangel:
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20 mins dancing (distanced) in the street with the neighbours in the snow.
45 extended cycle commute
Walked 15k
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31/12 - 4 mile round trip walking/jogging with my son on his new bike. In the evening, some pushups and other things on paralettes
1/1 - decent session of pushing and a little pulling on paralettes and pullup bar, plus a mile or so more walking to accompany the tiny cyclist.
2/1 - some stretching, 4 mile loop as per Thursday
3/1 - short campus session. First time back in ages, so not a great session but you’ve got to get back on the wagon somewhere. A mile or so pushing a pram to accompany the tiny cyclist.
4/1 - 5x5 weighted pull-ups. Not done these for a while so down on previous efforts. 2x10 hammer curls and some feeble knee to bar sets later on too.
5/1 - sets of different varieties of pushups plus static holds
6/1 - aerobic 5-3-5-3-5 foot on campus session, more feeble knee to bar sets.
7/1 - 30min/2mile walk with the tiny cyclist
8/1 - campus session. Good improvement over the one on the third. Then a push session.
9/1 - just under 5 miles along the seafront with the tiny cyclist
10/1 - another 1.5 miles with the tiny cyclist plus a pulling session.
11/1 - pushups, dips, static holds
12/1 - aerobic foc session
13/1 - archer rows, knee to bar sets, dips, ring turned out holds, pushups,
14/1 - 35min/2mile walk with the tiny cyclist
15/1 - 5x5 at bw+10 which, with batteries added to my scales, appears to be a rather shocking (total weight of) 90kg. Glass half full - this means my arms are no weaker and I was ticking reasonable problems at this weight before Christmas. Glass half empty - that’s a good 6kg more than I would hope to be, and excuses like “right after dinner” and “wearing a big jumper because it’s cold” and so on don’t really cover that gap. Weight management feels a higher priority.....
16/1 - nearly 7 miles with the tiny cyclist
17/1 - a weigh in at a more sensible hour and lacking the big jumper suggests a weight of more like 76kg than 80kg - which is a plus although given the variation probably one to keep an eye on to see which is more representative. 2 miles with the tiny cyclist. Pushups etc in the evening.
18/1 - good pushing session
19/1 - distracted all day so a late one, some stretching and compression stuff
20/1 - mix of pull and push sets
21/1 - aerobic foot on campus session
22/1 - pushups, compression etc session in the evening
23/1 - about 80min walking total in 2 trips.
24/1 - weighted pull-ups
25/1 - 5.75km jog; 37min.
26/1 - busy day, 2130 before I had time to contemplate training. Without Sharkathon I’d have done nothing. Sets of pushups, compression, some goes at L sit to tuck planche.
27/1 - 5x5 weighted pull-ups
28/1 - aerobic foot on campus
29/1 - 3 sets bicep curls, some knee to bar and tuck front lever holds
30/1 - campus session
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Moral dilemma - do I have to wait till midnight tomorrow night for my glass of wine? :devangel:
C'mon Shark, you are our leader :punk: dont show signs of weakness with the end in sight.
30th 35 min run and an hour messing about with a rope and some wet, dirty rock.
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Moral dilemma - do I have to wait till midnight tomorrow night for my glass of wine? :devangel:
I had a couple of glasses on weds for the first time this year, but was ok with it as it was socially for date night rather than just to pass the time or habit, which was the thing I was trying to break.
-
Moral dilemma - do I have to wait till midnight tomorrow night for my glass of wine? :devangel:
Yes
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Moral dilemma - do I have to wait till midnight tomorrow night for my glass of wine? :devangel:
Yes
:'(
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Moral dilemma - do I have to wait till midnight tomorrow night for my glass of wine? :devangel:
Yes
:'(
You love a drawn out siege.
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30th - Struggled today, felt a bit wiped out. Still managed 30mins stretching in the evening.
-
You love a drawn out siege.
It’s true. Bit of project progress today :dance1:
https://youtu.be/MzlT_qRYNeY
https://youtu.be/e6yZmaeyFRU
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You love a drawn out siege.
It’s true. Bit of project progress today :dance1:
https://youtu.be/MzlT_qRYNeY
https://youtu.be/e6yZmaeyFRU
Not bad for an old male.
The February celebrations should be worth waiting for
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Not sure when I last posted, but from then until now has been just lengthy dog walks and stretching/foam rolling.
Also, admission time... I didn’t do dry January, having spent most of my adult years as tea-total I feel comfortable enjoying a glass of wine here and there nowadays. I hope I can be forgiven for this transgression...
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Also, admission time... I didn’t do dry January, having spent most of my adult years as tea-total I feel comfortable enjoying a glass of wine here and there nowadays. I hope I can be forgiven for this transgression...
No forgiveness required. 30 min exercise every day is the only rule. Dry January is only an optional extra.
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28th - not much, unless you count lying under a kitchen sink for 20 mins just about dislocating shoulder trying to tighten a screw to stop taps from wobbling about. And trying to gather up all of ski touring kit, and modifying an old set of skins because the new pair are AWOL in the garage. Applying for a rollover due to the below.
29th - Ski tour up Morven. 5.5 k distance, 1000m vert, 4.5 hours on the hill. All type of snow as per typical Scotland, even found some Scottish Powder. Amazing day out.
40 min walk later on Banchory Golf Course. Frozen solid to the point people are ice skating on it. Most weird.
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29/1 - 1 hour walk
30/1 - 2 hour walk
31/1 - 3 hours of circuit cruising, eliminate nonsense and half trying hard.
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31st
A few hours at local spot did some tricky traversing and a bit of cleaning.
Might do some stretching tonight tonight just have a beer ;D
:icon_beerchug:
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31st :beer2:
5k walk
90 mins board
30 mins yoga and shoulder physio
Weight on 1st - 73.4kg
Weight today - 68.5kg
Tactics - Cut out snacks and just had my 3 square meals with 20g of protein, mainly chicken, tuna or eggs in the evening. Kept it dry. Usual level of activity but power walked my 5k running route everyday.
Result - Well happy! Walking worked really well for me, no fatigue and good for de-stressing too! Protein at end of the day meant I wasn’t really hungry, just craved snacks and beer.
Thoughts - Well done everyone and thanks for the motivation. Knowing i’d be posting here dragged me out of the house on more than one occasion :2thumbsup:
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3 hour local walk with the kids today
I don't want to know how much weight I've put on, but the fact that I've started snoring again indicates that the answer is "too much"
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31st
1hr walk in the mud.
Really struggled today, planned climbing rained/sleeted off, only got off the sofa for sharkathon.
-----‐------------------------------------------
Overall I think my most successful sharkathon so far, only 1 miss, despite ending on a bit of a low. Def got out a lot more than I would have without this motivation. Also no booze till the 27th which I'm pretty happy with, perfect not being the enemy of good n'all
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31/1
2 hr walk with kids. Had planned some core and stretching but had work to catch up on and felt a bit tired from rest of the week.
----
Missed three days, all in the past week. All down to domestic arguments and subsequent moodiness.
6kg lost exactly, most of which was in the first fortnight.
No booze - going to press on with this for at least another month, hopefully more as it should make the various divorce-related life changes rather easier to deal with.
Running has been getting faster and more enjoyable, and seem to have reached a pleasant niggle-free period which hopefully will last for at least a few days / weeks. Running is fundamental to my weight-loss I think, so aiming to keep making it work.
-
31/12 - 4 mile round trip walking/jogging with my son on his new bike. In the evening, some pushups and other things on paralettes
1/1 - decent session of pushing and a little pulling on paralettes and pullup bar, plus a mile or so more walking to accompany the tiny cyclist.
2/1 - some stretching, 4 mile loop as per Thursday
3/1 - short campus session. First time back in ages, so not a great session but you’ve got to get back on the wagon somewhere. A mile or so pushing a pram to accompany the tiny cyclist.
4/1 - 5x5 weighted pull-ups. Not done these for a while so down on previous efforts. 2x10 hammer curls and some feeble knee to bar sets later on too.
5/1 - sets of different varieties of pushups plus static holds
6/1 - aerobic 5-3-5-3-5 foot on campus session, more feeble knee to bar sets.
7/1 - 30min/2mile walk with the tiny cyclist
8/1 - campus session. Good improvement over the one on the third. Then a push session.
9/1 - just under 5 miles along the seafront with the tiny cyclist
10/1 - another 1.5 miles with the tiny cyclist plus a pulling session.
11/1 - pushups, dips, static holds
12/1 - aerobic foc session
13/1 - archer rows, knee to bar sets, dips, ring turned out holds, pushups,
14/1 - 35min/2mile walk with the tiny cyclist
15/1 - 5x5 at bw+10 which, with batteries added to my scales, appears to be a rather shocking (total weight of) 90kg. Glass half full - this means my arms are no weaker and I was ticking reasonable problems at this weight before Christmas. Glass half empty - that’s a good 6kg more than I would hope to be, and excuses like “right after dinner” and “wearing a big jumper because it’s cold” and so on don’t really cover that gap. Weight management feels a higher priority.....
16/1 - nearly 7 miles with the tiny cyclist
17/1 - a weigh in at a more sensible hour and lacking the big jumper suggests a weight of more like 76kg than 80kg - which is a plus although given the variation probably one to keep an eye on to see which is more representative. 2 miles with the tiny cyclist. Pushups etc in the evening.
18/1 - good pushing session
19/1 - distracted all day so a late one, some stretching and compression stuff
20/1 - mix of pull and push sets
21/1 - aerobic foot on campus session
22/1 - pushups, compression etc session in the evening
23/1 - about 80min walking total in 2 trips.
24/1 - weighted pull-ups
25/1 - 5.75km jog; 37min.
26/1 - busy day, 2130 before I had time to contemplate training. Without Sharkathon I’d have done nothing. Sets of pushups, compression, some goes at L sit to tuck planche.
27/1 - 5x5 weighted pull-ups
28/1 - aerobic foot on campus
29/1 - 3 sets bicep curls, some knee to bar and tuck front lever holds
30/1 - campus session
31/1 - a few sets of dips in the day and some stretching and compression this evening.
Felt wiped today. More of a whimper than a bang as the grand finale. Still, I did something every day, even if it wasn’t always that much. Got me back in the habit after a slump into few short sessions during busy patches last year. Hoping to continue fairly high frequency in between now and Easter when I’m hoping to be able to go away climbing, fingers crossed.
:beer2:
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Last three days!
29. Rest needed. 5 min yoga morning. 10min yoga lunch. 10min evening. Short walk made the difference!
30. Run 17 min. Yoga 14 mins.
31. Finger board 12 mins. Body weight hangs 10s on 10s off x 10. Part of gradual plan to restart fingers. 20 mins dumbbells, push-ups, tricep dips. Will finish it all off with some more yoga before bed.
This has been my best effort yet I think! Much more motivated for more running/supplemental stuff. Actually completed dry January fully too, which is good because now I don’t feel the need for any alcohol any time soon.
Highest weight 82kg, on the 2nd, lowest 78.5kg on 26th. Standard ups and downs, but I’m happy with the progress and feeling healthier.
Thanks Shark!
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Well done everyone who stuck at or nearly so. Some impressive weight loss results . :bow:
Just 1.8lbs for me :-[
-
Final day
Usual dog walking, stretching and foam rolling plus a gentle hour on the road bike this morning.
Done something (albeit quite often not much of something...) most days. It has definitely kept me going on the stretching and foam rolling regime, stuff that I’d normally drop after a couple of day, so for that a big thanks to my fellow sharkathletes.
Nice one chaps.
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28th - not much, unless you count lying under a kitchen sink for 20 mins just about dislocating shoulder trying to tighten a screw to stop taps from wobbling about. And trying to gather up all of ski touring kit, and modifying an old set of skins because the new pair are AWOL in the garage. Applying for a rollover due to the below.
29th - Ski tour up Morven. 5.5 k distance, 1000m vert, 4.5 hours on the hill. All type of snow as per typical Scotland, even found some Scottish Powder. Amazing day out.
40 min walk later on Banchory Golf Course. Frozen solid to the point people are ice skating on it. Most weird.
Last day, 5km walk around Stonehaven with family Started to snow.
Started new Year 14st 4, finished 13st 13 1/2. Still well outside my "happy" 13 1/2 st, and my race with of 13st which I can get to but is not sustainable.
limited myself to 1 drink on a Friday and Saturday night "as dry as can be".
50 k in running accumulated, plus one ski tour. Lots of walking. One day not doing any actual exercise, but still doing something, and made up for it the next day.
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23rd Early walk, easy abs and yoga
24th as above, with slightly more difficult abs
25th walk, which was lovely and fresh. Abs, weights, yoga, fingerboard
26th Another walk, pinches and monos, easy abs, push, yoga
27th Early walk, hard abs/core, pull-ups, yoga, fingers
28th Later walk as sort out leak in house, easy abs, pinches and monos, push, yoga
29th As Wednesday
30th Walk, very easy abs, yoga, playing with finger stuff
31st Walk, abs and yoga
A good month.
- Kept walking going (although couldn’t motivate self got much running)
- Dry January ticked. Plan to maintain Dry Lockdown bar a couple of preplanned days when we have things to celebrate at home
- Start weight 161 lbs, end weight 150lbs, so 11lbs in month and 25 since beginning of November
- Yoga getting done everyday and loving it
- Lots of finger training (but not too much)
- Anxiety seems under better control and have strong habits and routines to help keep it that way
- Core strength and callisthenics party tricks improving
- Tinnitus still a pain and waking me up, but hopefully newly acquired app will help me stay asleep more.
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31st - Walk in the morning with the family. 40 mins stretching, mobility, push-ups and squats in the evening.
Good month in all, did something every day even if it was just 30mins stretching on a few days. Eased back in to climbing on the board after finger and elbow issues at the back end of last year - finger has held up to it and elbow has been ok. Getting out running again has been good, have explored some new areas and linked up some routes on longer runs. Not much weight loss to report ( ~1kg?) but body composition seems to be better (eyeballing things).
-
- Tinnitus still a pain and waking me up, but hopefully newly acquired app will help me stay asleep more.
Tell me more. I've got it as a result of being in artillery corps, bad nightclub soundsystems, and loud gigs. Seems to be getting worse even though I've not been near any of the above for a couple of years.
-
- Tinnitus still a pain and waking me up, but hopefully newly acquired app will help me stay asleep more.
Tell me more. I've got it as a result of being in artillery corps, bad nightclub soundsystems, and loud gigs. Seems to be getting worse even though I've not been near any of the above for a couple of years.
Mine had got to the point where it would wake me up, so I’ve started sleeping with earphones next to the bed and then if I wake up I pop them on and listen to something from the Calmer app that drowns out the ringing, or probably more accurately takes the edge off it, and at the moment it seems to do the trick.