Day One

Julian4077

Well-known member
from Sydney, Australia
Pronouns: Mate
Posts: 262
Thank you @Tileenah , @Fremen , @Montserrat , @BetaCorvi , @Silent Wolf , and @Mianevem .

Day 146: Tuesday 16/5/2023
1-Minute Meditation 30-day challenge: Day 26 - Done
Exercise of the Day (15/5/2023): 20 Leg Raises - Done
Keyboard Warrior workout - Done
Knee Push-Up 30-day challenge: Day 10 - Done
Exercise of the Day (14/4/2023): 30 glute Flexes - Done
Punch Out 30-day challenge: Day 16 - Done
AM gym session
Lower Abs 30-day challenge: Day 16 - Done
Good Morning, World 30-day challenge: Day 4 - Done
Quick Warmup
Core Control 30-day challenge: Day 22 - Done
Foundation program: Day 26 Strength - Done at Level III
Workout of the Day (15/5/2023): Ace - Done at Level III with Extra Credit
Hybrid Routine 2.0 Tuesday Pull-Ups & Squats
- Stage Half Squats: Level 1 - Done (2 x 10 reps)
- No pull-ups done
Grip Training workout - Done with Extra Credit. This might be a good finisher from now on. I do need more hand grip strength so it might now become a permanent part of my workout routines.
Daily Gratitude 30-day challenge: Day 4 - Done.
 

Julian4077

Well-known member
from Sydney, Australia
Pronouns: Mate
Posts: 262
Day 147: Wednesday 17/5/2023
Exercise of the Day (16/5/2023): 60 Seconds Sumo Squat Hold - Done
1-Minute Meditation 30-day challenge: Day 27 - Done
am gym session
Good Morning, World 30-day challenge: Day 5 - Done
Quick Warmup
Core Control 30-day challenge: Day 23 - Done
Lower Abs 30-day challenge: Day 17 - Done
Punch Out 30-day challenge: Day 17- Done
Foundation program: Day 27 - Done at Level III
Exercise of the Day (19/4/2023): 30 Plank Leg Raises - Done
Workout of the Day (16/5/2023): Here Be Dragons - Done at Level III with Extra Credit
Knee Push-Up 30-day challenge: Day 11 - Done
Hybrid Routine 2.0 Wednesday Bridges & Twists
- Bridges not done
- Stage 2 Bent Leg Twists: level 2 - Done (S x 30 second hold for both legs)
Grip Training workout Done + Extra Credit
Daily Gratitude 30-day challenge: Day 5 - Done
 
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Julian4077

Well-known member
from Sydney, Australia
Pronouns: Mate
Posts: 262
Day 148: Thursday 18/5/2023
1-Minute Meditation 30-day challenge: Day 28 - Done
Knee Push-Up 30-day challenge: Day 12 - Done
Stapler workout - Done
am gym session
Quick Warmup
Lower Abs 30-day challenge: Day 18 - Done
Punch Out 30-day challenge: Day 18 - Done
Good Morning, World 30-day challenge: Day 6 - Done
Workout of the Day (17/5/2023): Run, You Clever Boy; And Remember - Done at Level III with Extra Credit
Core Control 30-day challenge: Day 24 - Done
Strength & Muscle for Beginners program: Day 1 Full-Body Workout 1 - Done. I've paused the Back to Fit program for a month or so until my foot has fully healed (fingers crossed). This program was a nice simple but effective starter program. Hopefully this will ease me back into a more weights-focused routine. 4 activities with 6 exercises in total. Round 1 - Goblet Squats (10kg dumbbell x 10 reps x 3 sets), Round 2 Superset - Incline Dumbbell Bench Press (10kg dumbbells x 8 reps) + One-Arm Dumbbell Row (12.5 kg dumbbell x 10 reps each side) x 3 sets, Round 3 Superset - Dumbbell Reverse Lunge (10kg dumbbells x 10 reps each side) + Pallof Press (15kg x 10 reps) x 3 sets, & Round 4 - Suitcase Dumbbell Carry (15kg dumbbell x 30-40 yard walk each side) x 3 sets. I don't recall my previous working weights but these mostly seemed a little light next session I'll up them a bit.
Exercise of the Day (17/5/2023): 50 High Crunches - Done
Foundation program: Day 28 Tendon Strength - Done at Level III
Hybrid Routine 2.0 Thursday workout: Push-Ups & Leg Raises
- Stage 3 Advanced Incline Push-Ups Level 2: 2 x 30 reps - FAIL. 1 set done okay but the second set the form started to get quite sloppy after 10 reps. I will have to keep trying until I get it right.
- Stage 3 Alternating Leg Raises Level 1: 2 x 10 reps - Done
 

Julian4077

Well-known member
from Sydney, Australia
Pronouns: Mate
Posts: 262
It's been an eventful week or so but here is the recap.

Day 149: Friday 19/5/2023
Lower Abs 30-day challenge: Day 19 - Done
Good Morning, World 30-day challenge: Day 7 - Done
Core Control 30-day challenge: Day 25 - Done
Punch Out 30-day challenge: day 19 - Done
1-Minute Cardio 30-day challenge: Day 1 - Done
Knee Push-Ups 30-day challenge: Day 13 - Done
Foundation program: Day 29 - Done at Level III
Exercise of the Day (18/5/2023): 50 Calf Raises - Done
Workout of the Day (18/5/2023): Regenerator - Done at Level III with Extra Credit
Strength & Muscle for Beginners program: Day 2 Rest - Done
out to the gym
Quick Warmup
No BodyCombat so the gym put on a Cardio & Abs class. The instructor just stood at the front of the room and told everyone what to do. No real engagement whatsoever. Quite disappointing. I did all that at home before coming to the gym. I came for BodyCombat not a repeat of earlier activities. Anyway next time I'll take a different option.
PM activity
1-Minute Meditation 30-day challenge: Day 29 - Done
Daily Gratitude 30-day challenge: Day 7 - Done
US$10 donation to Darebee because its about time I donated again.

Day 150: Saturday 20/5/2023
Lower Abs 30-day challenge: Day 20 - Done
Knee Push-Ups 30-day challenge: Day 14 - Done
Good Morning, World 30-day challenge: Day 8 - Done
Core Control 30-day challenge: Day 26 - Done
Foundation program: Day 30 - Done at Level III and program completed.
1-Minute Cardio 30-day challenge: Day 2 - Done
Punch Out 30-day challenge: Day 20 - Done
out to the gym
Quick Warmup
Les Mills BodyCombat class - Done
Daily Gratitude 30-day challenge: Day 8 - Done

Day 151: Sunday 21/5/2023
Lower Abs 30-day challenge: Day 21 - Done
out to the gym
Quick Warmup
Les Mills BodyCombat class - Fail. I made it halfway through the first warmup activity track and my back spasmed. I couldn't move. I tried stretching it out but no joy. My third last Sunday BodyCombat class was now over before it began. Yes, cue eye rolling from @TopNotch , I've injured myself yet again. And this time is a doozy. I struggled to get into my car to drive home.
Daily Gratitude 30-day challenge: Day 9 - Done. While I've done my back in again, there was still plenty to be grateful for.

Day 152: Monday 22/5/2023
A day off from work as I struggled to get out of bed and definitely couldn't bend over to put my shoes and socks on. As the day wore on, my back warmed up and I found it easier to move. It wasn't too bad as long as I didn't sit down, stand up, bend over or anything else that involved leaning forward. So as the afternoon went by I got more and more confident that all wasn't as bad as I first thought.
PM activity
Punch Out 30-day challenge: Day 21 - Done
Core Control 30-day challenge: Day 27 - Done
1-Minute Cardio 30-day challenge: Day 3 - Done
Exercise of the Day (20/5/2023): 50 Prone Reverse Fly - Done
Fit It! workout - Done with Extra Credit
1-Minute Meditation 30-day challenge: Day 30 - Done and challenge completed
Daily Gratitude 30-day challenge: Day 10 - Done

Day 153/Day 0 Tuesday 23/5/2023
I shouldn't have done anything yesterday. I pushed my luck and today my back was really painful. No activity whatsoever. I did some meditation and
Daily Gratitude 30-day challenge: Day 11 - Done
but no physical activity despite wanting to keep my streak going. Yesterday's activity was purely stupidity on my part just because I didn't want to break my exercise streak and make it to 365 Days continuous activity. Today I did 15+ minutes of activity, just not physical. Anyway plenty of Ibuprofin drugs, Voltaren gel rubbed in and alternating heat packs and ice packs.
Total step count: 4,262 which is the lowest its been in years.

Day 1 (Here we go again): Wednesday 24/5/2023
1.76km walk to the doctors in 27:26 minutes. I can walk so I did. Especially as I couldn't bend over to get in my car to drive there.
Doctor says its a muscle sprain of the lumbar region of my back. I now have some anti-inflamatories and pain killers to get me through and fingers crossed. He says it could be a couple of weeks before I'm back to normal. It could be worse.
Daily Gratitude 30-day challenge: Day 12 - Done

Day 2: Thursday 25/5/2023
1.50 km walk in 24:03 minutes taking my daughter to school
Daily Gratitude 30-day challenge: Day 13 - Done

Day 3: Friday 26/5/2023
2.55 km walk in 39:19 minutes taking my daughter to school and then to the shops and back home.
2.71 km walk in 49:25 minutes to the shops and the pick my daughter up from school
Daily Gratitude 30-day challenge: Day 14 - Done
 
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Julian4077

Well-known member
from Sydney, Australia
Pronouns: Mate
Posts: 262
Thank you @JCU . It is frustrating but you are right. Health first, ego second. And let's be honest, that's all it really was. Pure ego wanting to make it to firstly a year then 2 years etc.

Day 4: Saturday 27/5/2023
1.17 km walk in 15:25 minutes to the shops and met up with the girls from my Combat class for coffee.
1.06 km walk back home in 14:11 minutes.
 

TopNotch

Well-known member
Ranger from Australia
Posts: 1,643
"Motivation is temporary. Discipline is forever."
Congrats x 2 (I think)
Oh, and:
Iron Man Eye Roll GIF
 

Julian4077

Well-known member
from Sydney, Australia
Pronouns: Mate
Posts: 262
Thank you @Tileenah , @Fremen , @TopNotch , @Montserrat , @NancyTree , @Nihopaloa , and @Whirly . Its been a week since I last checked in and my back has recovered mostly so thank you all for your healing vibes and well wishes. A by-product of not doing intense physical activity is that my plantar faciitis has also started easing up too. But I expect it to emerge again with vengeance.

Day 5: Sunday 28/5/2023
1.84 km walk in 20:27 minutes to the shops and back home
Out to the gym to meet up with my gym buddy and provide her with coffee. A freezing morning we ended up sitting in her car and chatting for ages. Every time I think my life is messed up, I chat to her and realise my life is just peachy. I really feel for her and maybe a tad too much. I just hate seeing nice people getting screwed over.
Daily Gratitude 30-day challenge: Day 16 - Done
Well, my back pain has reduced enough for me to go to work except, now my wife has come down with Covid and its hit her hard. So I am now forced to take a week off work to look after my kids. Daughter mainly as my son is reasonably independent.

Day 6: Monday 29/5/2023
Okay so I am not ensuring my daughter gets up and to school because she has now tested positive ofr Covid. My son and I are keeping our distance and keeping the place running.
3.78km walk to the chemist and shops for more drugs for wife and daughter, and back home.
Daily Gratitude 30-day challenge: Day 17 - Done

Day 7: Tuesday 30/5/2023
2.67km walk to the shops and home again.
Not Perfect workout - Done at Level III with Extra Credit
Daily Gratitude 30-day challenge: Day 18 - Done

Day 8: Wednesday 31/5/2023
Knee Push-Ups 30-day challenge: Day 15 - Done
3.32km walk to shops and home again
Lower Abs 30-day challenge: Day 22
Core Control 30-day challenge: Day 28 - Done
PM activity
Punch Out 30-day challenge: Day 22 - Done
Wall Push-Ups 30-day challenge: Day 1 - Done
Good Morning, World 30-day challenge: Day 9 - Done
Daily Gratitude 30-day challenge: Day 19 - Done
 

Julian4077

Well-known member
from Sydney, Australia
Pronouns: Mate
Posts: 262
Day 9: Thursday 1/6/2023
My daughter is back to normal and testing negative and is back to school today.
2.41 km walk dropping daughter at school and back home again.
PM Activity
Good Morning, World 30-day challenge: Day 10 - Done
1-Minute Cardio 30-day challenge: Day 4 - Done
Lower Abs 30-day challenge: Day 23 - Done
Punch Out 30-day challenge: Day 23 - Done
Core Control 30-day challenge: Day 29 - Done
Exercise of the Day (18/3/2023): 30 Sky Diver Push-Ups - Done. I started out doing 20 and kept going to finish the incomplete March Daily Dare.
De Stress 30-day challenge: Day 1 - Done
Wall push-Ups 30-day challenge: Day 2 - Done
Epic Glutes 30-day challenge: Day 1 - Done
Workout of the Day (31/5/2023): You've Got to Move it, Move it' - Done at Level III with Extra Credit
Exercise of the Day (31/5/2023): 20 Sky Diver Push-Ups - Done
Salad a Day 30-day challenge: Day 1 - Done
Knee Push-Ups 30-day challenge: Day 16 - Done
Zen program: Day 1 - Done
Daily Gratitude 30-day challenge: Day 20 - Done

Day 10: Friday 2/6/2023
Lower Abs 30-day challenge: Day 24 - Done
Good Morning, World 30-day challenge: Day 11 - Done
1-Minute Cardio 30-day challenge: Day 5 - Done
De Stress 30-day challenge: Day 2 - Done
Knee Push-Up 30-day challenge: Day 17 - Done
1.82 km walk taking daughter to school and to the gym
Quick Warmup
Les Mills BodyCombat class - Done and survived
1.03 km walk back home
Epic Glutes 30-day challenge: Day 2 - Done
Punch Out 30-day challenge: Day 24 - Done
Wall Push-Ups 30-day challenge: Day 3 - Done
Core Control 30-day challenge: Day 30 - Done and challenge completed!
3.00 km walk to pick daughter up from school
Salad a Day 30-day challenge: Day 2 - Done
Daily Gratitude 30-day challenge: Day 21 - Done
 

Julian4077

Well-known member
from Sydney, Australia
Pronouns: Mate
Posts: 262
Thank you @Tileenah , @JCU , @Montserrat , @Nihopaloa , @Fremen , @TheLibrarian , @NancyTree. Yes everything is back to normal. Normal being a very relative term of course.

Day 11: Saturday 3/6/2023
Good Morning, World 30-day challenge: Day 12 - Done
1-Minute Cardio 30-day challenge: Day 6 - Done
De Stress 30-day challenge: Day 3 - Done
Out to the gym
5:04 minutes on the treadmill warming up
Quick Warmup
Les Mills BodyCombat class - Done
PM activity
Salad a Day 30-day challenge: Day 3 - Done
Knee Push-Ups 30-day challenge: Day 18 - Done
Lower Abs 30-day challenge: Day 25 - Done
Punch Out 30-day challenge: Day 25 - Done
Wall Push-Ups 30-day challenge: Day 4 - Done
Daily Gratitude 30-day challenge: Day 22 - Done
Epic Glutes 30-day challenge: Day 3 - Done
Zen program: Day 3 - Done
Workout of the Day (2/6/2023): I am Enough - Done at Level III with Extra Credit

Day 12: Sunday 4/6/2023
Lower Abs 30-day challenge: Day 26 - Done
Punch Out 30-day challenge: Day 26 - Done
Good Morning, World 30-day challenge: Day 13 - Done
Knee Push-Ups 30-day challenge: Day 19 - Done
1-Minute Cardio 30-day challenge: Day 7 - Done
Epic Glutes 30-day challenge: Day 4 - Done
Wall Push-Ups 30-day challenge: Day 5 - Done
Exercise of the Day (3/6/2023): 60 Seconds Elbow Clicks - Done
out to the gym
Quick Warmup
Les Mills BodyCombat class - Done with extra tracks as it was our last Sunday class. Very sad but the class is quite small and understandably so as it starts at 08:15 on a Sunday morning. We're keeping in contact with the instructor so if she gets another gig somewhere then we will go join her again.
PM activity
Salad a Day 30-day challenge: Day 4 - Done
Daily Gratitude 30-day challenge: Day 23 - Done. Normally I keep these to myself but today's are 1) My best friend and gym buddy. She inspires me to get up in the mornings, she got me into BodyCombat and is a huge part of my life. 2) My Sunday Combat instructor, Verity, whose passion and enthusiasm makes me want to keep getting up early on a Sunday morning and travel to Woolooware to join her for an hour or intense physical exercise. And 3) I'm grateful for my health that allows me to do what I do (injuries aside).
De Stress 30-day challenge: Day 4 - Done
Zen program: Day 4 - Done as 14:00 minute meditation (Deepest Sleep Ever via FitOn app)
 

Julian4077

Well-known member
from Sydney, Australia
Pronouns: Mate
Posts: 262
Thank you @Tileenah . I will miss it. I'm just worried that without a strong reason to get up early on a Sunday morning I might get used to the idea of a sleep-in. There are other Combat classes but they are few and far between. The next nearest is an already full class at 09:30 in Menai which is a 20 minute drive from my place. My instructor said she'd hit up a few of the other local gyms because most don't run many classes on Sundays. My fingers are crossed. Actually I'm not too bad at motivating myself to workout in the mornings. I usually do a number of the Darebee activities as a warmup at home before I'd go to the gym anyway.

Day 13: Monday 5/6/2023

Exercise of the Day (4/6/2023): 30 seconds One-Arm Plank Hold - Done
Punch Out 30-day challenge: Day 27 - Done
AM gym session
Lower Abs 30-day challenge: Day 27 - Done
Good Morning, World 30-day challenge: Day 14
1-Minute Cardio 30-day challenge: Day 8 - Done
Knee Push-Ups 30-day challenge: Day 20 - Done
30 Days of Cardio Blast program: Day 1 - Done at Level III
Epic Glutes 30-day challenge: Day 5 - Done
Strength & Muscle for Beginners program: Day 3 Full-Body Workout 2. Dumbbell Bench Press, Chin-Up, Romanian Deadlift with Dumbbells + Single-Arm Half-Kneeling Shoulder Press superset, Seated Cable Rows + Ab Roller superset, Dumbbell Farmer's Walk. Exercise 1: Bench Press (7kg x 5 reps warmup, then 12.5kg x 5 reps x 2 sets), Exercise 2 Chin-Up (3 x 5 reps - only managed one each time). Exercise 3 first superset 3 sets x (Deadlift 7kg dumbbells x 8 reps warmup then 9kg dumbbells x 8 reps x 2 sets + Press 5kg dumbbell x 8 reps warmup then 7kg x 8 reps x 2 sets). Exercise 4 seconds superset 3 sets x (Rows 25kg x 10 reps warmup then 40kg x 10 reps x 2 sets + Ab Roller 10 reps). Exercise 5 Farmer's Walk (3 sets x 20 kg dumbbells x 20 yards/metres).
Workout of the Day (4/6/2023): Back & Core - Done at Level III with Extra Credit
De-Stress 30-day challenge: Day 5 - Done
Daily Gratitude 30-day challenge: Day 24 - Done
PM activity
Wall Push-Ups 30-day challenge: Day 6 - Done
Zen program: Day 5 - Done

Day 14: Tuesday 6/6/2023
Exercise of the Day (5/6/2023): 60 Knee-to-Elbow - Done
AM gym session
Quick Warmup
Good Morning, World 30-day challenge: Day 15
1-Minute Cardio 30-day challenge: Day 9 - Done
Lower Abs 30-day challenge: Day 28 - Done
Punch out 30-day challenge: Day 28 - Done
Epic Glutes 30-day challenge: Day 6 - Done
Wall Push-Ups 30-day challenge: Day 7 - Done
De Stress 30-day challenge: Day 6 - Done
30 Days of Cardio Blast program: Day 2 - Done at Level III
Strength & Muscle for Beginners program: Day 5 Full-Body Workout 3 - Done. Hex-bar Deadlift done as Trap-bar Deadlift, Side Bridge & Barbell Squat (done for Leg Press) superset, Inverted Row (for Smith Machine Inverted Row) & Standing Cable Wood Chop superset, Waiter's Carry. Exercise 1: Deadlifts (3 sets x 50kg x 5 reps). Didn't want to go to heavy and do my back in again. Exercise 2 First Superset: 3 sets x (Side Bridges 30 seconds each side + Barbell Squat 50kg x 8 reps). Exercise 3 Superset 2: 3 sets (Inverted Rows 8 reps + Cable Wood Chop 15kg x 10 reps per side), Exercise 4: Waiter's Carry (3 sets x 9kg dumbbell x 25 yards/metres each arm)
Daily Gratitude 30-day challenge: Day 25 - Done
PM activity
Salad a Day 30-day challenge: Day 5 - Done
Knee Push-Ups 30-day challenge: Day 21 - Done
Zen program: Day 6 - Done as A Great Night Sleep (10 minutes) meditation via FitOn app.
 

Julian4077

Well-known member
from Sydney, Australia
Pronouns: Mate
Posts: 262
Day 15: Wednesday 7/6/2023
AM gym session
Punches & Squats 30-day challenge: Day 1 - Done
Lower Abs 30-day challenge: Day 29 - Done
Good morning, World 30-day challenge: Day 16 - Done
Quick Warmup
1-Minute Cardio 30-day challenge: Day 10 - Done
Punch Out 30-day challenge: Day 29 - Done
Knee Push-Ups 30-day challenge: Day 22 - Done
Epic Glutes 30-day challenge: Day 7 - Done
30 Days of Cardio Blast program: Day 3 - Done at Level III
De Stress 30-day challenge: Day 7 - Done
Workout of the Day (6/6/2023): Abs Upgrade - Done at Level III but no EC. Did EC on first rep but couldn't sustain it across the remaining sets. Something else to work towards.
Wall Push-Ups 30-day challenge: Day 8 - Done
Exercise of the Day (6/6/2023): 50 Clamshells - Done
Daily Gratitude 30-day challenge: Day 26 - Done
PM activity
Salad a Day 30-day challenge: Day 6 - Done
Counting Victories 30-day challenge: Day 1 (I found something on sale I've being eying off for some time!)
Strength & Muscle for Beginners program: Day 4 - Rest
Zen program: Day 7 - Done

Day 16: Thursday 8/6/2023
Strength & Muscle for Beginners program: Day 6 - Rest
AM Gym Session
Good Morning, World 30-day challenge: Day 17 - Done
Quick Warmup
Punch Out 30-day challenge: Day 30 - FAIL. Did 100 then got interrupted by a phone call. I explained I was in the gym and trying to train but they seem to want to chat. Eventually I hung up cursing and swearing at them under my breath. Time to try again.
Punch Out 30-day challenge: Day 30 - Done and challenge completed!
Epic Glutes 30-day challenge: Day 8 - Done
Exercise of the Day (7/6/2023): 2 Minutes Shoulder Taps - Done
Lower Abs 30-day challenge: Day 30 - Done and challenge completed!
Wall Push-Ups 30-day challenge: Day 9
1-Minute Cardio 30-day challenge: Day 11 - Done
Knee Push-Ups 30-day challenge: Day 23 - Done
Punches & Squats 30-day challenge: Day 2 - Done
De Stress 30-day challenge: Day 8 - Done
Exercise of the Day (18/4/2023): 60 seconds Jumping Jacks - Done
Grip Training workout - Done with Extra Credit. Used 15kg dumbbells this time.
30 Days of Cardio Blast program: Day 4 - Done. Somehow I loaded myself up with squats today!
Daily Gratitude 30-day challenge: Day 27 - Done
 

JCU

Well-known member
Scout from WNY
Pronouns: She/Her
Posts: 2,025
Congrats on Puch Out and lower abs! :gotthis:
 
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Julian4077

Well-known member
from Sydney, Australia
Pronouns: Mate
Posts: 262
Thank you @JCU , @Tileenah , @NancyTree , @BetaCorvi , @Fremen , @Montserrat , @Nihopaloa , @Froud , @TopNotch .

Day 17: Friday 9/6/2023
2.44 km walk to drop daughter at school as likely to be the only exercise I got seeing as I had a wedding to attend in the morning.
Strength & Muscle for Beginners program: Day 7 Rest Day
A Salad a Day 30-day challenge: Day 7 - Done
Daily Gratitude 30-day challenge: Day 28 - Done
Counting Victories 30-day challenge: Day 3

Day 18: Saturday 10/6/2023
Catch up day.
Punches & Squats 30-day challenge: Day 3 - Done
30 Days of Cardio Blast program: Day 5 - Done at Level III
Good Morning, World 30-day challenge: Day 18 - Done
Exercise of the Day (8/6/2023): 60 seconds Elbow Plank Hold - Done
Knee Push-Ups 30-day challenge: Day 24 - Done
De-Stress 30-day challenge: Day 9 - Done
Wall Push-Ups 30-day challenge: Day 10 - Done
out to the gym
Quick Warmup
Les Mills BodyCombat class - Done
PM activity
A Salad a Day 30-day challenge: Day 8 - Done
Daily Gratitude 30-day challenge: Day 29 - Done
Counting Victories 30-day challenge: Day 4 - Done

Day 19: Sunday 11/6/2023
Another catch up day as yesterday's didn't catch much up.
Good Morning, World 30-day challenge: Day 19 - Done
1-Minute Cardio 30-day challenge: Day 12 - Done
Exercise of the Day (9/6/2023): 40 Single Leg Bridges - Done
Knee Push-Ups 30-day challenge: Day 25 - Done
Punches & Squats 30-day challenge: Day 4 - Done
30 Days of Cardio Blast program: Day 6 - Done at Level III
De Stress 30-day challenge: Day 10 - Done
Wall Push-Ups 30-day challenge: Day 11 - Done
1-Minute Cardio 30-day challenge: Day 13 - Done
PM activity
1.85km walk to the shops for essentials and to enjoy the sunshine despite the cold
A Salad a Day 30-day challenge: Day 9
Counting Victories 30-day challenge: Day 5 - Done
Daily Gratitude 30-day challenge: Day 30 - Done and challenge completed. I never really gave the concept of reflection much thought but this past month I've come to realise that I have a lot to be thankful for.
A Salad a Day 30-day challenge: Day 9 - Done
 
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Julian4077

Well-known member
from Sydney, Australia
Pronouns: Mate
Posts: 262
Thank you @JCU , @Tileenah , @TopNotch , @NancyTree , @Fremen , @Nihopaloa , @Montserrat . And I agree @Nihopaloa that some days I was left wondering.

Day 20: Monday 12/6/2023
Well the last couple of catch up days didn't really pan out. I was hoping today would leave me a little less backlogged. At least being a public holiday here in Australia I'm less likely to get bothered at work so more time to train.

AM Gym Session
Quick Warmup
Epic Glutes 30-day challenge: Day 9 - Done
Exercise of the Day (11/6/2023): 60 Seconds Superman Stretch Hold - Done
Good Morning, World 30-day challenge: Day 20 - Done
30 days of Cardio Blast program: Day 7 - Done at Level III
Strength & Muscle for Beginners program: Day 8 Full-Body Workout 1 - Done (4 exercises x 3 sets each). Exercise 1 Goblet Squats - 12.5kg dumbbell x 5 reps. Exercise 2 Superset of Incline Dumbbell Bench Press & One-Arm Dumbbell Row - 15kg dumbbells for Press x 8 reps + 15kg dumbbell for row x 10 reps each side. Exercise 3 Superset of Dumbbell Reverse Lunge + Pallof Press - 10kg dumbbell for the reverse lunge x 10 reps each side + 20kg for the press x 10 reps each side. Exercise 4 Suitcase Dumbbell Carry - 20kg dumbbell x 40 yards/metres each arm.
1-Minute Cardio 30-day challenge: Day 14 - Done
Knee Push-ups 30-day challenge: Day 26 - Done
De Stress 30-day challenge: Day 11 - Done
Epic Glutes 30-day challenge: Day 10 - Done
Punches & Squats 30-day challenge: Day 5 - Done
30 days of Cardio Blast program: Day 8 - Done
Wall Push-Ups 30-day challenge: Day 12 - Done
De Stress 30-day challenge: Day 12 - Done
Knee Push-Ups 30-day challenge: Day 27 - Done
Good Morning, World 30-day challenge: Day 21 - Done
Punches & Squats 30-day challenge: Day 6 - Done
A Salad a Day 30-day challenge: Day 10
Counting Victories 30-day challenge: Day 6 - Done. Today's victory - backcapturing the challenges and programs while still being very productive at work.

Day 21: Tuesday 13/6/2023
Workout of the Day (9/6/2023): Troll Hunter - Done at Level III with Extra Credit
Standing Desk workout - Done with Extra Credit
AM Gym Session
1-Minute Cardio 30-day challenge: Day 15 - Done
Good Morning, World 30-day challenge: Day 22 - Done
Quick Warmup
Knee Push-Ups 30-day challenge: Day 28 - Done
Epic Glutes 30-day challenge: Day 11 - Done
1-Minute Cardio 30-day challenge: Day 16 - Done actually using the Ski machine we have here. Never used it before but it might be worth considering for future cardio activities.
Punches & Squats 30-day challenge: Day 7 - Done
Agility 30-day challenge: Day 1 - Done
De Stress 30-day challenge: Day 13 - Done
Wall Push-ups 30-day challenge: Day 13 - Done
Exercise of the Day (12/6/2023): 50 High Crunches - Done
Exercise of the Day (22/4/2023): 2 Minutes One-Arm Plank Hold - Done
Exercise of the Day (1/6/2023): 40 Lunge Punches - Done
PM activity
A Salad a Day 30-day challenge: Day 11
Counting Victories 30-day challenge: Day 7 - Done. Today's victory - actually making it to parent/teacher night for my son's high school despite leaving work nearly an hour late. Mind you I unfortunately missed Zen again but will try and squeeze the backlog in somewhere over the next few days.
 

Julian4077

Well-known member
from Sydney, Australia
Pronouns: Mate
Posts: 262
Well folks another week has passed since I last held myself accountable to the world with an update. Where the hell does time go? Anyway,

Day 22: Wednesday 14/6/2023
Guard Duty workout - Done at Level III with Extra Credit
Wall Push-Ups 30-day challenge: Day 14 - Done
Epic Glutes 30-day challenge: Day 12 - Done
Spring Chicken workout - Done at Level III with Extra Credit
AM gym session
Good Morning, World 30-day challenge: Day 23 - Done
Quick Warmup
30 Days of Cardio Blast program: Day 9 - Done at Level III
Punches & Squats 30-day challenge: Day 8 - Done
Strength & Muscle for Beginners program: Day 10 Full-Body Workout 2 - Done. (5 exercises x 3 sets each). Exercise 1: Dumbbell Bench Press - 15kg dumbbells x 5 reps. Exercise 2: Chin-Ups - 2 each set. An improvement on last week but still well short of where I want to be. Exercise 3 Superset: Romanian Deadlift with Dumbbells + Single-Arm Half-Kneeling Shoulder Press (10kg dumbbells x 8 reps for Deadlift + 7kg dumbbell x 8 reps for Shoulder Press). Exercise 4 Superset: Seated Cable Rows + Ab Roller - (45kg x 10 reps for cable row + 10 reps each set for Ab Roller). Exercise 5: Farmer's Walk - 22.5 kg dumbbells for 20 yard/metre walk each set. All in all a little more weights added to everything on last week.
Agility 30-day challenge: Day 2 - Done
Epic Glutes 30-day challenge: Day 13 - Done
Knee Push-Ups 30-day challenge: Day 29 - Done
1-Minute Cardio 30-day challenge: Day 17 - Done
De Stress 30-day challenge: Day 14 - Done
A Salad a Day 30-day challenge: Day 12 - Done
Counting Victories 30-day challenge: Day 8 - Done

Day 23: Thursday 15/6/2023
Wall Push-ups 30-day challenge: Day 15 - Done
1-Minute Cardio 30-day challenge: Day 18 - Done
Epic Glutes 30-day challenge: Day 14 - Done
Knee Push-Ups 30-day challenge: Day 30 - Done and challenge completed!
Punches & Squats 30-day challenge: Day 9 - Done
Storm Princess workout - Done at Level III with Extra Credit
Exercise of the Day (14/6/2023): 2 Minutes Side Jacks - Done
PM gym session
After a number of false starts, I finally made it here.
Quick Warmup
Good Morning, World 30-day challenge: Day 24 - Done
30 days of Cardio Blast program: Day 10 - Done at Level III
Agility 30-day challenge: Day 3 - Done
Strength & Muscle for Beginners program: Day 12 Full-Body Workout 3: Done. 4 Exercises x 3 sets. Exercise 1: Hex-bar Deadlift done as Trap-bar Deadlift - 55kg x 5 reps. Exercise 2 Superset: Side Bridges + Barbell Squat done instead of Leg Press - 30 seconds each side for Side Bridges + 55kg barbell x 8 reps. Exercise 3 Superset: Inverted Row + Standing Cable Wood Chop - 8 reps each set of Inverted Rows + 20kg x 10 reps per side for Wood Chops. Exercise 4: Waiter's Carry - 10kg dumbbell x 25 yards/metres per arm.
Epic Glutes 30-day challenge: Day 15 - Done
De Stress 30-day challenge: Day 15 - Done
Wall Push-Ups 30-day challenge: Day 16 - Done
A Salad a Day 30-day challenge: Day 13 - Done
Counting Victories 30-day challenge: Day 9 - Done (Today's victory - Making it to the gym despite constant setbacks)

Day 24: Friday 16/6/2023
Strength & Muscle for Beginners program: Day 11 Rest Day
30 Days of Cardio Blast program: Day 11 - Done at Level III
1-Minute Cardio 30-day challenge: Day 19 - Done
Workout of the Day (15/6/2023): Lazy Abs - Done at Level III + Extra Credit
Wall Push-Ups 30-day challenge: Day 17 - Done
Exercise of the Day (15/6/2023): 50 Crunch Kicks - Done
De Stress 30-day challenge: Day 16 - Done
Agility 30-day challenge: Day 4 - Done
1.56km walk out to the gym as my daughter stayed home sick today.
Quick Warmup
Les Mills BodyCombat class -Done.
1.17km walk home with shopping.
PM activity
2.19km walk to shops for a top up of things I though we had.
A Salad a Day 30-day challenge: Day 14 - Done ( now that we have some from my quick trip to the shops)
Counting Victories 30-day challenge: Day 10 - Done (Managing to suck it up and bake a Pandan Chiffon Cake for my BodyCombat friends tomorrow when the wine with dinner was telling me to kick back and put my feet up)

Day 25: Saturday 17/6/2023
Up very late and no time for proper warmup before heading out to the gym.
Strength & Muscle for Beginners program: Day 13 Rest Day
Quick Warmup
Les Mills BodyCombat class - Done.
Coffee & Cake with gym friends.
This put me in the mood to do bugger all for the rest of the day. I did spend quality time with the kids and get housework done.
PM activity
A Salad a Day 30-day challenge: Day 15 - Done
Counting Victories 30-day challenge: Day 11 - Done
 

Julian4077

Well-known member
from Sydney, Australia
Pronouns: Mate
Posts: 262
Day 26: Sunday 18/6/2023
Strength & Muscle for Beginners program: Day 14 Rest Day
Good Morning, World 30-day challenge: Day 25 - Done
Agility 30-day challenge: Day 5 - Done
Wall Push-Ups 30-day challenge: Day 18 - Done
1-Minute Cardio 30-day challenge: Day 20 - Done
Out to the gym. Trying a new gym today. Fitness First at Menai. I left myself a bit of extra time to get there because Google Maps wasn't entirely sure where it was and showed me a picture of an electrical substation when I put it in. Anyway I found it. I also gave myself some extra time because I heard the classes are full here.
10:00 minutes walk on treadmill to warm up for 0.98km
Quick Warmup
Les Mills BodyCombat class - Done. This class was packed! My old Sunday class had 8 - 10 people in it. This one had about 30. The instructor was good and made it worth while.
Coffee & cake with my Gym Buddy. We patched up a disagreement we had from weeks ago and are all good again. (Counting Victories 30-day challenge: Day 12)
With the weight of the world now lifted from my shoulders I happily went home and thought about doing anything but catching up my ever-growing list of exercises and challenges to backcapture.
PM activity
Took the family on a road trip to Kellyville Pets (70km away) to get a new pet. We couldn't decide between the cute little Long-Necked Turtles, juvenile Pygmy Bearded Dragons or a awesomely coloured Python. We nearly went for the bearded dragon but after a while we decided that it could wait until somebody's birthday (fortunately there is one next month so we can look around at other pet stores for extra ideas)
A Salad a Day 30-day challenge: Day 16 - Done

Day 27: Monday 19/6/2023
Back to the reality of work. A few minutes late today. I pulled back the covers and decided it was too cold (4'C) to get out of bed and go to work. Then after a lot of internal discussions with myself, I eventually got my act together and went to work. Wish I hadn't because there were new adventures of frustration with people demanding this and that from me. Thank goodness for the gym.
Exercise of the Day (18/6/2023): 30 seconds Single Leg Hops - Done
1-Minute Cardio 30-day challenge: Day 21 - Done
Am gym session (much needed)
Good Morning, World 30-day challenge: Day 26 - Done
Quick Warmup
30 Days of Cardio Blast program: Day 12 - Done
30 Days of Cardio Blast program: Day 13 - Done at Level III
Punches & Squats 30-day challenge: Day 10 - Done
De Stress 30-day challenge: Day 17 - Done
Strength & Muscle for Beginners program: Day 15 Full-Body Workout 1 - Done. 4 exercises x 3 sets each. Exercise 1 Goblet Squats - 15kg dumbbell x 5 reps. Exercise 2 Superset of Incline Dumbbell Bench Press & One-Arm Dumbbell Row - 17.5kg dumbbells for Press x 8 reps + 17.5kg dumbbell for row x 10 reps each side. Exercise 3 Superset of Dumbbell Reverse Lunge + Pallof Press - 12.5kg dumbbell for the reverse lunges x 10 reps each side + 25kg for the press x 10 reps each side. Exercise 4 Suitcase Dumbbell Carry - 22.5kg dumbbell x 40 yards/metres each arm. Again just a little more weight on each exercise and I can feel I'm improving my strength. Nowhere near what it was but I'm heading in the right direction.
Epic Glutes 30-day challenge: Day 16 - Done
Punches & Squats 30-day challenge: Day 11 - Done
Agility 30-day challenge: Day 6 - Done
Counting Victories 30-day challenge: Day 13 - Done
 
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