My attempt to finally stick with something

agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
I'm a shift worker, so trying to maintain a regular fitness routine is challenging for me. Changing start times, getting sick, or just life getting very busy all of the sudden are the main reasons fitness routines have fallen apart in the past. Long ago, it was devastating - one stuff up or missed day and I'd give up entirely. It wasn't until starting meditation a few years ago (maybe five?) that I began to get less all-or-nothing with my workouts. With meditation I've found the real benefit for me doesn't come from sitting in that mindful state, but from practicing returning to that mindful state when thoughts inevitably arise. Why can't workouts be the same? It's less about doing it perfectly and more about getting back on the horse when you miss a day or get sick.

I'm actively trying to not be a perfectionist here. The goal is general fitness, not making a pretty fitness log. I will probably miss posting here on some days, but if I'm regularly moving my body I don't mind. I'm excited to try all the Darebee workouts (I really like that there is a low-intensity one for when you get sick - that will really help with maintaining momentum when I can't do a full workout).

***** FITNESS LOG - Friday 03/10/2025 *****

Warm Up
Physio
  • 10 wall angels
  • 10 neck retractions (standing up with resistance band, 10 s)
  • 6 x 10 s thread-the-needles
Workout
Cool Down
  • 2 x 20 s calf stretch
  • 20 s glute stretch
 
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agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
Wow, hello everyone! @aku-chan @JohnStrong @Fremen @Mamatigerj and all the people who reacted! Thank you :) what a supportive community! I'm going to check out everyone else's check-in logs when I get the time later today.

***** FITNESS LOG - Saturday 04/10/2025 *****

Warm Up
  • 2 x 24 walking lunges
  • 4 x 15 leg swings
  • 2 x 15 high knees
  • 2 x 30 s jogging
Physio
  • 10 wall angels
Hamstring Stretches
  • 30 elephant walks
  • 30 s good morning
  • 2 x 30 s single leg hamstring stretch
Workout
Cool Down
  • 2 x 20 s calf stretch
  • 20 s quad stretch
Other
  • 3 km walk
I have very tight hamstrings if I don't regularly stretch, so I opted to do a hamstring stretch program that's worked for me in the past. Looks like I have enough time to either do my hamstrings or do a Darebee workout so I'm going to alternate days (unless I get a lot of time one day, then I might do both). When they get more flexible I'd love to start doing some yoga!

I didn't manage to get all my physio exercises done but my neck pain is kinda mild at the moment so hopefully I don't get punished for that.
 
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NightWolf714

NightWolf714

Well-known member
Berserker from Nashville, TN, USA
Pronouns: They/she
Posts: 1,655
"The curious paradox is that when I accept myself just as I am, then I can change. ~Carl Rogers"
agc said:
Long ago, it was devastating - one stuff up or missed day and I'd give up entirely. It wasn't until starting meditation a few years ago (maybe five?) that I began to get less all-or-nothing with my workouts. With meditation I've found the real benefit for me doesn't come from sitting in that mindful state, but from practicing returning to that mindful state when thoughts inevitably arise.
Click to expand...

Welcome to the hive! I wish you the best of luck on your journey. :)

Also, I love that way of thinking about meditation. I started to get into it, then stopped for a while and trying to get back into it again. Thinking about meditation like that is encouraging for me.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
NightWolf714 said:
Welcome to the hive! I wish you the best of luck on your journey.
:)


Also, I love that way of thinking about meditation. I started to get into it, then stopped for a while and trying to get back into it again. Thinking about meditation like that is encouraging for me.
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Thank you! And yeah it was like a mind-blown moment for me when I first came across that idea. The other big one for me was learning to recognise that judging myself for stuffing up or getting lost in a train of thought ("I'm not good at meditation today" etc) is itself just another thought to acknowledge and then let float away. Well, really there were like 10 big realisations but that's the first one that came to mind. Good luck, hope you can get back into it!

***** FITNESS LOG - Sunday 05/10/2025 *****

Warm Up
Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
Workout
Cool Down
  • 2 x 20 s calf stretch
  • 20 s glute stretch
  • 20 s quad stretch
No neck retractions this time - my resistance band snapped! I'll have to get a new one soon because that is by far the most useful exercise for my neck. The squat holds were surprisingly very difficult! Endurance is my weak point, so I'm glad the Foundation Program is addressing that.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
graoumia said:
Welcome. REgarding the obstacles you have, i encourage you to have a look at AMA sessions we have, and @Damer 's advice : you should plan how to handle the day you cannot follow your plan, not sure to say it as well he him.... And accept that it is life, and it must go on.
Take care
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Thanks for the advice and the heads up about the AMA sessions - I had no idea they were there. Will check them out soon.
TopNotch said:
Welcome!
Click to expand...
A fellow Aussie! Thanks.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Monday 06/10/2025 *****

Warm Up
  • 2 x 24 walking lunges
  • 4 x 15 leg swings
  • 2 x 30 high knees
  • 2 x 30 s jogging
Physio
  • 10 wall angels
  • 5 neck retractions (standing up with resistance band, 10 s)
  • 6 x 10 s thread-the-needles
Hamstring Stretches
  • 2 x 15 hamstring kicks
  • 2 x 10 single leg RDL
  • 2 x 30 s (attempted) toe touch
Workout
Cool Down
  • 2 x 20 s calf stretch
  • 2 x 20 s quad stretch
  • 2 x 20 s glute stretch
Other
  • 1.7 km walk
Today was one of those days where I managed to get through both the hamstring stretches and a Darebee workout! Sweating up a storm. Tried doing those neck retractions with a different type of resistance band but it wasn't really working.

Really keen to try out this Labyrinth thing everyone's doing once I'm done with the Foundation Program.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
Bracelet said:
Doing great!

I'm also doing the foundation program, but I just started today. Maybe I'll do the labyrinth one too after it.
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Thanks! And that's good, I'll have someone doing it at the same time.

***** FITNESS LOG - Tuesday 07/10/2025 *****

Warm Up
Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 2 x 10 s cat-camels
Workout
Cool Down
  • 2 x 20 s calf stretch
  • 20 s glute stretch
  • 20 s quad stretch
  • 2 x 20 s hamstring stretch
I tend to do my workouts during my meal break at work; it's trickier finding time to do them on my days off! I picked the Universal Warmup instead of the Classic Warmup because it doesn't have any jumping - last time I jumped during a workout at home it woke the baby.

Just a nice easy workout today. I have the energy for more but it's after 10pm and I'll soon be staying up with bub so my partner can get some uninterrupted sleep, so I want to conserve my energy!
 
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ZenFighter

ZenFighter

Well-known member
Mage from Poland
Posts: 101
Hello and welcome! You got a great start here! I believe that applying this mediation mindset to your workouts (and eventually missing some of them) will help you let go of the pressure we so often put on ourselves. I think that's really wise approach. When I'm meditating I also love the most the moment of returning to mindful state when the mind wandered somewhere else.

I'm also at the begging of my new fitness journey (reclaiming my health, strength and mobility). I've just finished Foundation Light and started new programs (planning on regular Foundation at some point too).

Wish you all the best and good luck with your trainings and keeping the peace of mind !


:)
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
@Anek thank you! @ZenFighter thank you also! I missed my log yesterday so I'm (accidentally) already on the right path! Good luck with your fitness journey too, I'll be sure to check in on your log and offer encouragement :)

@Bracelet at the moment I think the main obstacle to working out on days off is my priorities rather than a lack of motivation - generally I'm trying to spend time with the baby (my wife's a stay at home mum which is definitely the more difficult job between us - she needs a day off too!), or we're seeing family/friends, and when I do get a spare minute it's spent catching up on housework/cooking etc. It's not impossible to get the workout in but it's a lot easier on work days when I (usually) have 30 to 40 uninterrupted minutes of meal break up my sleeve.

Appreciate the advice nonetheless, thank you! I've heard similar with task-linking habits and there's definitely value in it.

@TopNotch great idea! He gets upset if I do slow boring stretches but I should try and do just regular workouts in front of him and see if he's entertained. He LOVES it when I sing "head shoulders knees and toes" to him and do all the movements, so maybe I just need to make a silly song to go with the workout haha

***** FITNESS LOG - Thursday 09/10/2025 *****

Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
Workout
Other
  • 5 km walk
Had the day off work today, so while my partner's car was getting serviced we went for a nice walk with the baby and caught up with a friend for a picnic (that quickly turned into a visit to the nearby library when the weather suddenly changed from clear skies to bucketing down rain). Visited my mum on the way home, then spent the evening with bub before bathing him/putting him to bed, doing some housekeeping, and then jumping on Darebee.

Darebee is so helpful - the Exercise of the Day usually only takes about 30 seconds, so I can pretty much always fit it in and feel like I've accomplished something.

Yesterday's workout was slightly more involved - it was mainly all the hamstring stretch stuff plus a walk and the workout of the day.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
TopNotch said:
You could always try this. Just rebadge it "Fit Dad".
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This is incredible! I'm going to try this tomorrow. Built in progressive overload too - he's about 9 kg and he's only going to get heavier. Thanks for the link!

***** FITNESS LOG - Friday 10/10/2025 *****

Warm Up
  • 2 x 24 walking lunges
  • 4 x 15 leg swings
  • 2 x 30 high knees
  • 2 x 30 s jogging
Physio
  • 10 wall angels
  • 10 neck retractions (standing up with resistance band, 10 s)
  • 6 x 10 s thread-the-needles
Hamstring Stretches
  • 1 x 10 sit and reaches
  • 1 x 30 s sit and reach hold
  • 2 x 30 s flat back hamstring stretch
Workout
Cool Down
  • 2 x 20 s calf stretch
  • 2 x 20 s quad stretch
  • 2 x 20 s glute stretch
  • 2 x 20 s adductor stretch
Other
  • 7.2 km bike ride (to and from work)
So I made up a song to sing while doing Day 5 of the Foundation Program - not my most inspired work but it kept the baby entertained!

Rode my bike to work tonight. I'm typing this up on my phone during a bit of down time at work - I haven't actually done the ride home yet but it's gonna happen one way or another. BOM said there's a 15% chance of rain at 4am so hopefully I don't get drenched!

In other news I got a new resistance band for my neck exercises, which has been a lifesaver. Way less discomfort today.

Hamstrings are finally starting to loosen up a bit - I can just touch my toes when standing with straight knees. Once I can plant my hands on the floor I'll move on to yoga.
 
TopNotch

TopNotch

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Ranger from Australia
Posts: 3,415
"Motivation is temporary. Discipline is forever."
agc said:
Hamstrings are finally starting to loosen up a bit - I can just touch my toes when standing with straight knees. Once I can plant my hands on the floor I'll move on to yoga
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Here's a little trick you might find useful. It worked for my very inflexible daughter. Before you try to touch your toes, spend a minute or so just rolling a tennis ball under your foot. Can't remember what it actually does, something about releasing something or other...
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
TopNotch said:
Here's a little trick you might find useful. It worked for my very inflexible daughter. Before you try to touch your toes, spend a minute or so just rolling a tennis ball under your foot. Can't remember what it actually does, something about releasing something or other...
Click to expand...
Fountain of knowledge right here, third great suggestion in as many days! Thank you. Tried this today, I wasn't doing proper hamstring stretches during today's workout but I did a quick reach for my toes, then tried rolling a spiky ball underneath my feet, then reached again and got way lower. No idea why but I'm not complaining! Will add it to my hamstring routine going forward.

***** FITNESS LOG - Saturday 11/10/2025 *****

Warm Up
Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 10 neck retractions (standing up with a resistance band, 10 s)
Workout
Didn't get the chance to try the Fit Mum workout today - spent the whole day before work digging up the nature strip and moving mulch (partner wanted to plant native plant species) while baby-wearing, which was a workout in itself! Then straight off to work in the afternoon/evening. Day off tomorrow.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Sunday 12/10/2025 *****

Physio
  • 10 neck retractions (standing up with a resistance band, 10 s)
Workout
Other
  • 8 km walk
Managed to get one set of the Fit Mom (feels gross typing mum with an O... "hey more-m") in - it was great! The squats were surprisingly difficult with the weight - when I do squats with just bodyweight I'm fine but holding something in front of me activated some different muscles. I've got a weak core so it's probably something to do with that. Would have done another two sets but my 9 kg weight needed a feed and sleep.

Spent the day visiting family and cleaning. Went for a walk with my father and my son. Managed to get the EotD in last minute before bed.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Monday 13/10/2025 *****

Warm Up
  • 2 x 24 walking lunges
  • 4 x 15 leg swings
  • 2 x 30 high knees
  • 2 x 30 s jogging
Physio
  • 10 wall angels
  • 10 neck retractions (standing up with resistance band, 10 s)
  • 6 x 10 s thread-the-needles
Hamstring Stretches
  • 1 x 30 crossbody leg swings
  • 1 x 30 s standing pancake
  • 2 x 30 s pancakes
Cool Down
  • 2 x 20 s calf stretch
  • 20 s quad stretch
  • 20 s glute stretch
Busy day today, just barely managed to get all the hamstring stretches in on my work break. I'm on earlier shifts so the remainder of my night will be settling the baby while my wife sleeps (he's waking a couple of times an hour almost the whole night at the moment).
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
@ZenFighter thank you! Looking forward to doing some more on my next day off!

***** FITNESS LOG - Tuesday 14/10/2025 *****

Warm Up
Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 10 neck retractions (standing up with a resistance band, 10 s)
Workout
Did a couple of days worth of the Foundation Program because I had a little extra time on my break at work. Spent today studying in the morning, then my mother-in-law came around, then off to work where I had to sit a few competency exams to make sure I still know everything (that'll cover me for the next three years).

I really enjoy this Darebee community - everyone is so supportive and friendly. I don't use social media anymore (unless YouTube counts) so I don't think I was adequately prepared for the dopamine rush of that little notification icon lighting up!

Forgot my post-workout stretches today. Might do them when I get home. Gotta go do the second half of my work shift now.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Wednesday 15/10/2025 *****

Warm Up
Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 10 neck retractions (standing up with a resistance band, 10 s)
Hamstring Stretches
  • 1 x 10 sit and reaches
  • 1 x 30 s sit and reach hold
  • 2 x 30 s flat back hamstring stretch
Workout
Cool Down
  • 2 x 20 s calf stretch
  • 20 s quad stretch
That Fit Mum Workout is really something! Got in two sets this morning, baby loved it. I was puffed out; probably could have done a third set if I pushed myself but definitely no more than that.

Did the other workouts and stretches on my work break. Hamstrings are definitely loosening up a bit. Should probably have done some adductor stretches too as they're very tight. Oh well. Maybe will get them in tonight.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Thursday 16/10/2025 *****

Warm Up
Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 10 neck retractions (standing up with a resistance band, 10 s)
  • 3 x 10 s cat-camels
Workout
Cool Down
  • 2 x 20 s calf stretch
  • 2 x 20 s adductor stretch
  • 20 s quad stretch
  • 20 s glute stretch
  • 25 s hang
For Day 10 of the Foundation Program I accidentally did 20 reps and 20 second holds for the first set (instead of 10) so I counted that as two sets.

Also decided to start listing the 25 second hangs I've been doing sporadically. Apparently it's good for your spine and a bunch of other parts of your body and they're fairly relaxing. Building up to 60 second hangs.

Edit: something went wrong at work so I had a bit more time up my sleeve and did the next day of the Foundation Program. Man, Darebee is so addictive.
 
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agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
graoumia said:
It is the first ime i heard about this exercice
Click to expand...
I think some people call it cat-cow if that rings a bell? Basically it's being on knees and hands, arching your back downwards (kinda like a cat stretching) and holding it, then arching your back upwards (kinda like a camel's hump) and holding that, alternating between the two.


This video shows it well, though I was taught to hold each position for 10 seconds and I only do the original variation (didn't know about the lateral variations until watching this video myself just now).
 

graoumia

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agc said:
I think some people call it cat-cow if that rings a bell? Basically it's being on knees and hands, arching your back downwards (kinda like a cat stretching) and holding it, then arching your back upwards (kinda like a camel's hump) and holding that, alternating between the two.


This video shows it well, though I was taught to hold each position for 10 seconds and I only do the original variation (didn't know about the lateral variations until watching this video myself just now).
Click to expand...
Thanks, this one , i know it :LOL:
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Friday 17/10/2025 *****

Warm Up
Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 10 neck retractions (standing up with a resistance band, 10 s)
Workout
Cool Down
  • 2 x 20 s adductor stretch
Other
  • 5 km walk
First day not doing the Exercise of the Day since starting here (I think?) - today's been very busy, I've finally had the opportunity to have a shower about an hour ago (previous shower was before work yesterday and I have been feeling gross!). I want to keep the clean feeling a little longer and not get all sweaty just before bed, so I'm fine with not doing it today.

I did get through an entire three sets of the Fit Mom workout though - had to modify the squats a little bit by holding baby boy to my chest, because he does not like being held away from me while going up and down (side note: he absolutely loves the sitting twists! Giggling non-stop for the first two sets).

Usually I would have done my physio today but the hamstring stretching program I've been following has crossbody swings and more adductor-y stretches today (a repeat of what I did on Monday), and my adductors are super super tight. It almost feels like my hamstrings have become way looser in the last month but my adductors are still as tight as before. In the past I've had an injury every time I get up to this part of the program (minor injury but I can feel something tear a little and it's uncomfortable for a few days afterwards). I'm playing it safe cos I have a bit of adductor discomfort even when walking at the moment and can feel that I will definitely cause injury if I try and repeat Monday's exercises. Tried a couple of light adductor stretches today and I mean really light. Will have to look into ways of stretching them out gently (and effectively!).

In other news, took baby to the library today for a nursery rhyme thing they do every Friday since I had the day off work. Nice bit of sensory stimulation for him and my wife got some much needed rest/alone time. We missed the bus (last minute nappy change required) so instead we walked to the library. He fell asleep on the way there and normally I'd just let him keep sleeping even if he missed the songs/bubble machine/nursery rhymes, but he had a huge vomit about five minutes before we got to the library (in his sleep) so I had to wake him to change him into his backup clothes. Caught the bus back home afterwards (his first time on the bus!) which was nice. Australia's such a car-centric place (maybe not compared to the USA but compared to the Netherlands or Japan) so it was nice to utilise public transport and leave my car at home. Went to visit his grandmother (aka my mum) in the afternoon/evening.

If you've managed to read this far, congratulations and apologies for writing War and Peace in my fitness log.
 
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agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Saturday 18/10/2025 *****

Physio
  • 10 neck retractions (standing up with a resistance band, 10 s)
  • 10 wall angels
  • 6 x 10 s thread-the-needles
Workout
Other
  • 12 km walk
My wife was attending a conference today to stay in touch with her field (as she'll be a stay at home mum for the foreseeable future), so I accompanied her on the drive in and took our son on a rather long walk around the city and the Botanic Gardens. He took his first train ride today - one station (Jolimont to Flinders Street Station) - unfortunately Strava included that in the walk distance, but I didn't track two other walks so the 12 km is a bit of a guestimate.

Might have to go see an exercise physiologist or a physio about the adductor, it seems there's multiple things that could be causing the issue and the solution is different for each one. One cause is it's overcompensating for a weak core, which makes sense as my core is on the weaker side, so the next program I do will likely be Back & Core (even put the link in to save the extremely helpful @TopNotch the trouble of finding it for me ha ha). Even if my core isn't what's causing the adductor issues I'd still like to strengthen it anyway.

Off to see the children's entertainer Peter Combe tomorrow, ostensibly for our son but my wife and I both grew up with his music so I think secretly it's for us!
 
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TopNotch

TopNotch

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Ranger from Australia
Posts: 3,415
"Motivation is temporary. Discipline is forever."
agc said:
Off to see the children's entertainer Peter Combe tomorrow, ostensibly for our son but my wife and I both grew up with his music so I think secretly it's for us!
Click to expand...
One of the great things about having children is you can play with all the cool toys and say you bought them for the kids!
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Sunday 19/10/2025 *****

Physio
  • 10 neck retractions (standing up with a resistance band, 10 s)
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat camels
Workout
Bare minimum today. Very social day and flat out at all other periods, got the physio and the daily exercise in just then.

Off to the physio tomorrow morning before work, hopefully I can start to fix the adductor issue.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Monday 20/10/2025 *****

Physio
  • 10 neck retractions (standing up with a resistance band, 10 s)
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 2 x 8 isometric adductor squeeze glute bridges
  • 8 x 30 s isometric adductor holds (pillow between ankles)
Workout
Got some exercises prescribed and a lower adductor massage from the physio - basically there's lots of scar tissue in the lower adductors that needs to be broken down, and my adductors need to be strengthened to prevent further injuries and allow me to eventually work on improving flexibility in the area.

I'm to give my legs a rest for the next week (including my hamstring stretches), apparently squats are okay but in an abundance of caution I'll be putting the Foundation Program on the backburner for the time being (sorry @Bracelet I might be able to play catch-up in a week's time!).

I picked a wheelchair workout for today to avoid using my legs, and have started the Dead Hang Challenge.
 
ZenFighter

ZenFighter

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Mage from Poland
Posts: 101
Good work, and it's good that you went to physio, taking care of yourself and taking it slow when your body requires it.
I've also was eyeing the dead hang challenge from some time! I've been hesitating as I don't know if I will be even able to do it, but I'll never know if I don't try. I just need to decide where to put my pull-up bar and I'll give it a go!
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
@ZenFighter definitely give it a shot! I'm not sure the extent of the injury you're coming back from but you could always build up to it gradually by holding on to the pull up bar while standing on a box, then slowly using less and less support from your legs if that makes sense? Or hang for 3 seconds instead of 10?

But yeah I find the dead hangs actually kind of nice. Like, if you can relax your back while hanging it kinda feels like your spine is stretching, and all those bones that are under pressure all day get a bit of relief.

***** FITNESS LOG - Wednesday 22/10/2025 *****

Physio
  • 6 neck retractions (standing up with a resistance band, 10 s)
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 2 x 8 isometric adductor squeeze glute bridges
  • 8 x 30 s isometric adductor holds (pillow between ankles)
Workout
Had to struggle against the completionist in me wanting to do the Level II Seated Cardio before trying Level III - I had a few more minutes up my sleeve on my break today so I ended up doing the extra set.

The isometric adductor exercises from my physio are certainly something! They feel stronger after just three days, and the pain when I massage just above my knee on the inner thigh is becoming less intense. I haven't tried stretching the adductors yet, and they weren't causing pain/risking tearing unless I did stretch them before, so I don't know how effective the exercises truly are yet, but I'm optimistic!

I didn't post an update yesterday but I did all my neck and adductor physio exercises, plus Day 2 of the Dead Hang Challenge (didn't have time on my break for the Seated Cardio).
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
So I've done basically the same exercises as Wednesday on Thursday/Friday (didn't do the hang on Thursday, couldn't fit in the cardio on my break on Friday). I didn't post an update cos 1. it's pretty basic maintenance stuff until the next physio appointment and 2. because I had limited time and felt like I should prioritise reading other people's threads and offering support to those who have done the same for me - would have felt wrong posting my own update and then ignoring everyone else! Having said that it kind of defeats the purpose of having a check in thread if I don't check in, so here's my update. Apologies to people whose check ins I haven't had a chance to read/react/respond to yet!

***** FITNESS LOG - Saturday 25/10/2025 *****

Physio
  • 10 neck retractions (standing up with a resistance band, 10 s)
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 3 x 10 isometric adductor squeeze glute bridges
  • 8 x 30 s isometric adductor holds (pillow between ankles)
Workout
Cool Down
Had a fairly breezy shift with a longer meal break today so I did an extra day of the Dead Hang Challenge and some assisted pull-ups (work gym has a machine for it, basically pull-ups where you're standing on a bar that offsets some of your bodyweight - I think I'm around the 90 kg mark (I dunno, I don't weigh myself) so I would've been pulling up around 50 kg instead of 90). I found the assisted pull-ups way easier than they used to be which is weird cos I haven't done them in ages and.... oh. Oh. It's the dad bod. It's all the hours spent holding bub. Can't believe it's taken this long to put two and two together.

Also did Seated Strength instead of the cardio one - I didn't know what weight dumbbell to go with so I just picked 5 kg - not too light, not too strenuous. Could probably bump it up next time.

I'm itching to work out more! My legs feel like there's all this pent-up energy with nowhere to go. One positive is that my hamstrings are still fairly flexible - usually after 5 days of no stretching they start tightening again and eventually I can barely reach past my knees with straight legs. Hopefully physio gives me the green light on Monday, can't wait to continue with the Foundation Program and maybe start some core work.
 
NightWolf714

NightWolf714

Well-known member
Berserker from Nashville, TN, USA
Pronouns: They/she
Posts: 1,655
"The curious paradox is that when I accept myself just as I am, then I can change. ~Carl Rogers"
agc said:
So I've done basically the same exercises as Wednesday on Thursday/Friday (didn't do the hang on Thursday, couldn't fit in the cardio on my break on Friday). I didn't post an update cos 1. it's pretty basic maintenance stuff until the next physio appointment and 2. because I had limited time and felt like I should prioritise reading other people's threads and offering support to those who have done the same for me - would have felt wrong posting my own update and then ignoring everyone else! Having said that it kind of defeats the purpose of having a check in thread if I don't check in, so here's my update. Apologies to people whose check ins I haven't had a chance to read/react/respond to yet!
Click to expand...

I feel that debate! I post because I don't want to forget. And bunk days in one post makes my posts really long. But then, if it's a few days, I have so much catching up to do! I'm sure we'll both figure out a good balance for that at some point.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Sunday 26/10/2025 *****

Physio
  • 10 neck retractions (standing up with a resistance band, 10 s)
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 3 x 10 isometric adductor squeeze glute bridges
  • 8 x 30 s isometric adductor holds (pillow between ankles)
Workout
Cool Down
I know it's supposed to be more effective for improvement to rest muscles used in strength training the day after a workout (or so I've been told) but I'm still not allowed to do a leg workout so stuff it. Did pretty much the same routine as yesterday but upped the dumbbell weight to 6 kg (surprisingly more challenging than I thought an extra kilogram would be, though maybe that's due to my muscles still recovering from yesterday?), and did 7 rep sets for the assisted pull-ups instead of 4.

Physio tomorrow! Fingers crossed.
 
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