My attempt to finally stick with something

agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
@astro_lizard thank you! It went pretty well - there's still some leg stuff I'm not supposed to do for another week but I can squat and lunge again! Because I listened to his instructions I've made a lot of progress in just a week - I think this is only the second time I've seen a physio and then done all of their exercises every single day (in the past it would sometimes get to bedtime and I'd remember too late that I hadn't done them yet) - Darebee is fantastic for consistency!

***** FITNESS LOG - Monday 27/10/2025 *****

Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 10 x 10 s neck retractions (standing up with a resistance band)
  • 3 x 10 s cat-camels
  • 3 x 10 isometric adductor squeeze glute bridges
  • 8 x 30 s isometric adductor holds (pillow between ankles)
  • 2 x 10 Copenhagen plank short levers
Workout
Other
  • 5 km walk
Day off work today so there was limited opportunity for serious exercise (most of the day was spent with my son and attending a couple of health-related appointments), but I managed to get all of my physio exercises done. Took baby for a walk around the neighbourhood in the stroller, explored a few streets I haven't been down before. He fell asleep on the way back from rhyme time at the library in the afternoon, so I ended up driving him around for an hour and a bit (I've been told I had difficulty falling asleep as a baby, and it looks like my son's inherited that - once he's asleep I'm not risking getting him out of his car seat until he's had his nap!).

Back to the Foundation Program at last! Leg swings were kinda borderline "should I do them or not?" but they're pretty low intensity and I've been given the all clear to do lunges and squats so I think I'm safe.

Exercise of the Day I rather stupidly tried to do the side-to-side chops as fast as the animation and immediately hurt my shoulder haha. Nothing serious, just one of those "ow" moments that disappears in a few minutes.

Also, my check in thread has a page 2 now! That was quick!
 
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agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
***** FITNESS LOG - Tuesday 28/10/2025 *****

Warm Up
Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 10 x 10 s neck retractions (standing up with a resistance band)
  • 3 x 10 s cat-camels
  • 3 x 10 isometric adductor squeeze glute bridges
  • 8 x 30 s isometric adductor holds (pillow between ankles)
  • 2 x 10 Copenhagen plank short levers
Workout
Cool Down
  • 20 s pecs stretch
  • 20 s lats stretch
  • 20 s pecs and rotator cuffs stretch
Those last couple of assisted pull-ups were tough but got through them. Will lower the counter-weight next time to increase the difficulty.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
***** FITNESS LOG - Wednesday 29/10/2025 *****

Warm Up
Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 10 x 10 s neck retractions (standing up with a resistance band)
  • 3 x 10 s cat-camels
  • 2 x 10 isometric adductor squeeze glute bridges
  • 8 x 30 s isometric adductor holds (pillow between ankles)
  • 2 x 10 Copenhagen plank short levers
Workout
Static Stretches
  • 6 x 20 s calf stretch
Other
  • 4.5 km walk
Decided to change the Cool Down section to Static Stretches because it's pretty much always full of static stretches and I sometimes do them mid-workout anyway.

Physio exercises took up the bulk of my work break but I managed to get the next days of Foundation and the Dead Hang Challenge done. The walk was with the baby in the stroller this afternoon before work.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
***** FITNESS LOG - Thursday 30/10/2025 *****

Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 2 x 10 isometric adductor squeeze glute bridges
  • 8 x 30 s isometric adductor holds (pillow between ankles)
  • 2 x 10 Copenhagen plank short levers
This is what it's like trying to get my physio exercises in without waking the baby:


Wall Angels just became Angels to avoid the sound of my shirt moving against the wall.

Very full-on day otherwise, hence no other exercise! Back at work tomorrow.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
***** FITNESS LOG - Friday 31/10/2025 *****

Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 2 x 10 isometric adductor squeeze glute bridges
  • 8 x 30 s isometric adductor holds (pillow between ankles)
  • 2 x 10 Copenhagen plank short levers
Workout
Static Stretches
  • 4 x 20 s calf stretch
Very opportunistic workout today - had my meal break at an alternate location to usual but luckily there's a small gym room that I was able to do the dead hang in. Managed to get the Foundation Program in later on. Going to a wedding on the other side of town tomorrow so it probably won't be a big day for exercise.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
As expected, the day of the wedding left no time for exercise. The day after I managed to get my adductor physio exercises in just before sleep but that's it. Both days were full of travelling, social events, and parent duties.

***** FITNESS LOG - Monday 03/11/2025 *****

Warm Up
Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 2 x 10 isometric adductor squeeze glute bridges
  • 8 x 30 s isometric adductor holds (pillow between ankles)
  • 2 x 10 Copenhagen plank short levers
Workout
This will probably be my last Foundation day until after I see the physio on Thursday - had a sneak peek at Day 17 and looks like there's some lateral leg movement in there (which is a no-no at the mo-mo). (I've never said no-no at the mo-mo in my life.)

Also, Day 16 of the Foundation Program was surprisingly tricky! The clenching-unclenching really takes it out of your forearms!
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
@V4lkyria you're welcome and I'm so sorry 😂

***** FITNESS LOG - Tuesday 04/11/2025 *****

Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 5 x 10 s neck retractions (standing with a resistance band)
  • 2 x 10 isometric adductor squeeze glute bridges
  • 8 x 30 s isometric adductor holds (pillow between ankles)
  • 2 x 10 Copenhagen plank short levers
Workout
Public holiday today so my shift wasn't required. Instead visited my partner's side of the family for my sister-in-law's birthday. Probably got a workout and a half from lifting up and putting down my niece and nephew all day but formally I did the stuff above. Nothing to hang from so no Dead Hang Challenge today.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
***** FITNESS LOG - Wednesday 05/11/2025 *****

Warm Up
Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 5 x 10 s neck retractions (standing with a resistance band)
  • 2 x 10 isometric adductor squeeze glute bridges
  • 8 x 30 s isometric adductor holds (pillow between ankles)
  • 4 x 10 Copenhagen plank short levers
Workout
The Dead Hang Challenge is starting to get challenging! Not so much in my back or shoulder muscles but in maintaining my grip for 45 seconds.

Also dropped the counterweight a bit to make the assisted pull-ups more challenging. Good news is they didn't feel any harder than the -40 kg reps I was doing previously. I've been taking advantage of the dead hangs to practice activating my upper back muscles so I am primed to use them instead of just focusing on pulling with my arms like I used to.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
@astro_lizard thank you for the excellent suggestion! The fact I also struggled with the clench/unclenches on Day 16 of the Foundation Program probably also indicates my forearms/grip could use the workout! I have added it to my routine :)

@TopNotch just looked up what false grip is - it looks painful! Nothing that a bit of training won't fix I'm sure, but I might wait until I'm doing muscle ups before working on that grip. Thank you for the suggestion.

***** FITNESS LOG - Thursday 06/11/2025 *****

Warm Up
Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 10 x 10 s neck retractions (standing with a resistance band)
  • 2 x 10 isometric adductor squeeze glute bridges
  • 8 x 30 s isometric adductor holds (object between ankles)
  • 2 x 10 Copenhagen plank short levers
Workout
Saw the physio again. Making great progress with the adductors. I'm doing some light stretching throughout the day to lengthen the muscles, plus I'm now able to do some lateral movement and finally restart my hamstring stretches. Should be right as rain in two weeks if all goes to plan (thank goodness, physio ain't cheap!).
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
***** FITNESS LOG - Friday 07/11/2025 *****

Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 10 x 10 s neck retractions (standing with a resistance band)
  • 2 x 10 isometric adductor squeeze glute bridges
  • 8 x 30 s isometric adductor holds (object between ankles)
  • 2 x 10 Copenhagen plank short levers
Workout
The 50 second dead hang was easier than the 45 second one. Thanks @astro_lizard!
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
@TopNotch something to try tomorrow at work if I get a chance. Thanks.

***** FITNESS LOG - Saturday 08/11/2025 *****

Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 10 x 10 s neck retractions (standing with a resistance band)
  • 2 x 10 isometric adductor squeeze glute bridges
  • 8 x 30 s isometric adductor holds (object between ankles)
  • 2 x 10 Copenhagen plank short levers
Workout
Static Stretches
  • 6 x 20 s calf stretch
Got Fit Mum in earlier in the day (could have done a few more sets but my 10 kg weight was starting to get a bit restless and needed a nappy change).

Because today's Dead Hang Challenge was just the two 10 second hangs I did them from a wooden beam of the collapsing pergola out the side of our house. Very uncomfortable on the hands compared to the pull up bars at work but workable for such short hangs.

Got the physio exercises and most of the workout in just before midnight while my wife and son slept.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
***** FITNESS LOG - Sunday 09/11/2025 *****

Warm Up
Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 10 x 10 s neck retractions (standing with a resistance band)
  • 2 x 10 isometric adductor squeeze glute bridges
  • 8 x 30 s isometric adductor holds (object between ankles)
  • 2 x 10 Copenhagen plank short levers
Workout
Static Stretches
  • 6 x 20 s calf stretch
  • 2 x 20 s glute stretch
  • 2 x 20 s quad stretch
  • 2 x 20 s pec stretch
  • 2 x 20 s lat stretch
  • 2 x 20 s pecs and rotator cuff stretch
Had a decent meal break on today's shift so got a nice workout and post workout stretch session in. @TopNotch I had a coworker show me how to do the false grip in the gym - so much easier than the YouTube videos I was watching were making it look like! I think I've already done false grip a few times over the years just for a change/bit of novelty without realising it had a name. I think I prefer normal grip (true grip?) but at least I know how to do false grip now.

Exercise of the Day hadn't ticked over to the new one yet (time zones) so I did the tree pose hold again.

Dead Hang Challenge was a piece of cake - once again thank you @astro_lizard for the Power Grip Challenge suggestion, it's clearly making a difference if I was struggling with a 45 second hang earlier this week and now 55 seconds is doable.

Day 20 of the Foundation Program had crossbody leg swings which is one of the exercises that stuffed up my right lower adductor in the first place, so I've gone back to the start of the program but at Level III to buy some more time for my adductor to heal. My original plan was to finish Foundation on Level I before going back to do it at a higher level (I wouldn't feel like I'd completed it unless I'd done it all at Level III) so if anything I've cut the time it'll take me to finish the challenge.

How good is exercise? Like, it's not as if I've never enjoyed it before, but something about Darebee and this community just makes it so exciting. And having been here for over a month now I'm sure if there was going to be an enthusiasm slump it would've happened by now. As for the three big things that have disrupted my exercise habit in the past:
  1. I've kept the habit up whether I've got a week of midday starts or 8pm starts or anything in between (I swap my morning weeks to the crazy people that like getting up early).
  2. Something big happened in my life within the last month (it turned out okay, partner was facing a diagnosis that would mean lifelong issues including not being able to have a second child, but it was revised to something much less severe with more tests), and there have also been some extremely busy days, but I've kept the habit up.
  3. I haven't gotten sick yet (my partner and son are both starting to come down with something so watch this space) but there's light workouts on Darebee specifically for that and I have no doubt that being sick won't stop my momentum.
Thank you all for your encouragement and for reading these.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
***** FITNESS LOG - Monday 10/11/2025 *****

Warm Up
Physio
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 10 x 10 s neck retractions (standing with a resistance band)
  • 2 x 10 isometric adductor squeeze glute bridges
  • 8 x 30 s isometric adductor holds (object between ankles)
  • 2 x 10 Copenhagen plank short levers
Workout
Static Stretches
  • 2 x 20 s glute stretch
  • 4 x 20 s quad stretch
Other
  • 3.5 km walk
Shoulders felt a little sore right around where the arm bone joins the shoulder bone (which I think is the rotator cuff?) so I added in the Rotator Cuff rehab workout that I happened to see while reading @Fremen's check-in thread, and it helped so thank you @Fremen.

Day 2 of Foundation Program is the day I struggled most with when I did it at Level I (coming back up from those squat holds made my legs feel like they were going to fall off!), so Level III was very tricky. Had to break it up into two sessions as I didn't have enough time to finish all 7 sets in my work break.

DId a lot of lifting objects and garage re-arranging while babywearing before work today, so that was a bit of a workout too. Day off tomorrow. My wife will be visiting the hot springs (I got her a voucher as a present) and I'll be spending the day nearby with the baby so she can come out to feed him every 3 hours or so. I might go for a hike at Cape Schanck with an umbrella if bub will tolerate it.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
***** FITNESS LOG - Tuesday 11/11/2025 *****


Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 10 x 10 s neck retractions (standing with a resistance band)
  • 2 x 10 isometric adductor squeeze glute bridges
  • 8 x 30 s isometric adductor holds (object between ankles)
  • 2 x 10 Copenhagen plank short levers
Other
  • 3 km walk
Didn't get the chance to workout today (probably a good thing - sore muscles!). Just got my physio exercises in before bed.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
***** FITNESS LOG - Wednesday 12/11/2025 *****

Physio
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 10 x 10 s neck retractions (standing with a resistance band)
  • 2 x 10 isometric adductor squeeze glute bridges
  • 8 x 30 s isometric adductor holds (object between ankles)
  • 2 x 10 Copenhagen plank short levers
Workout
Static Stretches
  • 6 x 20 s calf stretch
  • 2 x 20 s quad stretch
Yep, I'm starting to feel a bit iffy with that cold. Hopefully it doesn't get much worse. Starting the Recovery Program now, with any luck I'll only need a few days.

Went around to my parents' pIace briefly this morning - Mum got a sudden notification that a package was to be delivered and needed to be signed for while she was about an hour away from home. She's been waiting for this thing for ages and didn't want to miss out on it so I drove the 10-15 mins to be on guard for the delivery van. As I didn't have my son with me I used the free time to do rudiments on my practice pad and found I had better control than I remember having - I think the Power Grip challenge has incidentally improved my drumming!
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
***** FITNESS LOG - Sunday 16/11/2025 *****

Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 7 x 10 s neck retractions (standing with a resistance band)
  • 2 x 10 isometric adductor squeeze glute bridges
  • 8 x 30 s isometric adductor holds (object between ankles)
  • 2 x 10 Copenhagen plank short levers
Other
  • 2 km walk
Hi all, I'm still alive. Went away camping for the weekend for my mother's 60th birthday. Missed a couple of days of working out and physio (Thursday I think I did all my physio + Day 2 of Recovery, Fri + Sat nothing strenuous, just a hike and setting up camp etc).

Pretty much over that cold, it came and went and was pretty minor which was a nice change (mine usually last a couple of weeks).
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
***** FITNESS LOG - Tuesday 18/11/2025 *****

Warm Up
Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 10 x 10 s neck retractions (standing with a resistance band)
  • 2 x 10 isometric adductor squeeze glute bridges
  • 8 x 30 s isometric adductor holds (object between ankles)
  • 2 x 10 Copenhagen plank short levers
Hamstring Stretches
  • 2 x 15 hamstring kicks
  • 2 x 10 single leg RDL
  • 2 x 30 s (attempted) toe touch
Workout
Static Stretches
  • 2 x 20 s glute stretch
  • 2 x 20 s quad stretch
  • 6 x 20 s calf stretch
I've finally reintroduced the hamstring stretches. I forgot how intensive they were (mainly the walking lunges and high knee warmups); my legs are like jelly but I'm sure I'll get used to it in a few more days.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
***** FITNESS LOG - Wednesday 19/11/2025 *****

Warm Up
Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 10 x 10 s neck retractions (standing with a resistance band)
  • 2 x 10 isometric adductor squeeze glute bridges
  • 8 x 30 s isometric adductor holds (object between ankles)
  • 2 x 10 Copenhagen plank short levers
Workout
Static Stretches
  • 2 x 20 s glute stretch
  • 2 x 20 s quad stretch
  • 6 x 20 s calf stretch
  • 2 x 20 s pecs and rotator cuff stretch
  • 2 x 20 s pecs stretch
Accidentally did an extra set of Foundation Program (thought Level III was 7 sets until I checked and saw it was only 5).

Last few seconds of the dead hang were pretty tricky but got there in the end.

Nothing else to report.
 
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agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
***** FITNESS LOG - Thursday 20/11/2025 *****

Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 10 x 10 s neck retractions (standing with a resistance band)
  • 6 x 10 single leg bridges
  • 3 x 45 s isometric adductor holds (object between ankles)
  • 4 x 30 s Copenhagen plank long lever holds
Workout
Work was busy today and I had to work through my break, so no Foundation Program. Luckily I'd already done three sets of Fit Mum earlier in the day. Had a physio appointment for the adductors before work - got given basically harder versions of the exercises I was already doing to build up more strength. This healing is a slow process! I just want to be flexible already.

I'm keen to do more challenges and programs - I find at the end of 90% of my workouts I have loads of energy and enthusiasm to keep going but lack time. I guess this is a good problem to have - like I feel if I had more time I would be doing a billion challenges at once and some higher intensity stuff too, but I'm grateful that I get the time that I do and that I'm able-bodied/in good health. And I wouldn't trade my biggest time-sink for the world.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
***** FITNESS LOG - Friday 21/11/2025 *****

Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 10 x 10 s neck retractions (standing with a resistance band)
  • 6 x 10 single leg bridges
  • 3 x 45 s isometric adductor holds (object between ankles)
  • 4 x 30 s Copenhagen plank long lever holds
Workout
Alright stuff it I'm adding a new challenge! The hamstring stretching program I have been doing (non-Darebee) absolutely gets results but due to the adductor issues I can't complete it for aaaaages so I figured what's the harm in doing a more simple routine and scratching that new-challenge itch at the same time.

Before work I spent the day laying concrete and smoothing it out around at my parents' place, which was a bit of a workout in itself (luckily didn't have to do the mixing, it came straight out of one of those trucks with the twirly things on the back - did have to level the site and lay down the reinforcement wires beforehand though).
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
***** FITNESS LOG - Saturday 22/11/2025 *****

Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 10 x 10 s neck retractions (standing with a resistance band)
  • 6 x 10 single leg bridges
  • 3 x 45 s isometric adductor holds (object between ankles)
  • 4 x 30 s Copenhagen plank long lever holds
Workout
The Copenhagen plank long lever holds and isometric adductor holds were pretty difficult today. Probably the first day since starting Darebee that I've felt that "ugh" feeling towards exercise (operating on fairly low sleep today which is probably the reason) - the challenges and program I didn't have any issues with cos it's gamified and I want to get to Day 30 on them, whereas the physio exercises are 1. more challenging (my poor ego!) and 2. less defined/more difficult to measure progress in.

Got it all done with good form but my legs are sore and I'm finding it difficult to be patient with the healing of my injury (which is unfamiliar territory, I tend to be a very patient person with other things in life).

Going on a date tomorrow with the missus - off to see a band play 20s/30s jazz and big band music. My younger brother and his girlfriend live in the inner suburbs (close to the venue) and have very kindly offered to look after the baby for a couple of hours.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
@Laura Rainbow Dragon thank you! It was actually a matinee so we were home in time to make dinner. Really great to see such musicianship live. Had a very nice meal during the performance and a bit of a dance at one point too. I think we were the youngest people in the ballroom by a good couple of decades haha

***** FITNESS LOG - Sunday 23/11/2025 *****

Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 10 x 10 s neck retractions (standing with a resistance band)
  • 6 x 10 single leg bridges
  • 3 x 45 s isometric adductor holds (object between ankles)
  • 4 x 30 s Copenhagen plank long lever holds
Workout
Static Stretches
  • 2 x 20 s glute stretch
  • 6 x 20 s calf stretch
Feel pretty dead at the moment from the cumulative lack of sleep so not a crazy day of exercise (my wife and I considered using my brother's babysitting offer for sleep instead of going on the date today but we ended up going and are very glad we did).

Just managed to get all the above done silently - currently in the living room with the baby so my wife can get some uninterrupted sleep (he's up almost every hour at the moment). No chance of doing Foundation tonight, either he's in my arms or he's asleep in the bassinet so gotta be quiet.

Off to read whatever check-in threads I can get to! Will hopefully get a chance to catch up on sleep tomorrow, and will probably try and get some gardening done too (mainly digging up the remnants of some English ivy before it can spread again and preparing the area for some new bushes).
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
Monday ended up being a rest day - busy day and I was in a fair bit of pain (unrelated to the exercise I think) so just a few of the neck physio exercises and that's it.

***** FITNESS LOG - Tuesday 25/11/2025 *****

Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 10 x 10 s neck retractions (standing with a resistance band)
  • 6 x 10 single leg bridges
  • 3 x 45 s isometric adductor holds (object between ankles)
  • 4 x 30 s Copenhagen plank long lever holds
Workout
Static Stretches
  • 6 x 20 s calf stretch
I've developed callouses on my hands from the dead hangs now! Last thirty seconds were very tricky. Lots of re-gripping - I don't know if that's cheating or not, like I'm still hanging non-stop and the challenge itself says if you do drop down to just jump back on and do the remainder of the time, so I think the integrity of the challenge is still intact. It's just the "dead" part I guess, I'm moving my back muscles between limp and engaged, re-gripping the bar, feels pretty "alive" to me!
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
@TopNotch bugger, so they are two different things! Alright, I'm gonna repeat Day 24+25 until I can hang entirely passively for the full time (save for adjusting grip).

***** FITNESS LOG - Wednesday 26/11/2025 *****

Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 6 x 10 single leg bridges
  • 3 x 45 s isometric adductor holds (object between ankles)
  • 4 x 30 s Copenhagen plank long lever holds
Workout
 
TopNotch

TopNotch

Well-known member
Ranger from Australia
Posts: 2,830
"Motivation is temporary. Discipline is forever."
Dead hang is great for strengthening the grip, stretching the body, and getting it used to holding its own weight. Active hangs prepare the body more for a pull-up, what with the whole scapular retraction bit. Then you can move on to scapular pulls after that! :LOL:
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
***** FITNESS LOG - Thursday 27/11/2025 *****

Physio
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 10 x 10 s neck retractions (standing with a resistance band)
  • 6 x 10 single leg bridges
  • 3 x 45 s isometric adductor holds (object between ankles)
  • 4 x 30 s Copenhagen plank long lever holds
Workout
Busy day at work - got into the gym quickly to do the dead hang (only managed 1 min 20 sec without being able to switch between active and passive holds, so back down to Day 22) but everything else was done after work at home.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
***** FITNESS LOG - Friday 28/11/2025 *****

Physio
  • 10 x 10 s neck retractions (standing with a resistance band)
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 6 x 10 single leg bridges
  • 3 x 45 s isometric adductor holds (object between ankles)
  • 4 x 30 s Copenhagen plank long lever holds
Workout
Static Stretches
  • 6 x 20 s calf stretch
  • 2 x 20 s glute stretch
  • 2 x 20 s quad stretch
Other
  • 5.2 km walk
Had an long break today at work, got through a couple of seven set Foundation Program workouts plus all the other stuff (except the walk before work).
 
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agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
***** FITNESS LOG - Saturday 29/11/2025 *****

Physio
  • 10 x 10 s neck retractions (standing with a resistance band)
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 6 x 10 single leg bridges
  • 3 x 45 s isometric adductor holds (object between ankles)
  • 4 x 30 s Copenhagen plank long lever holds
Workout
Static Stretches
  • 6 x 20 s calf stretch
  • 2 x 20 s glute stretch
  • 2 x 20 s triceps stretch
  • 2 x 20 s pecs stretch
  • 2 x 20 s pecs and rotator cuff stretch
Other
  • 7.2 km ride
Rode to and from work tonight. Everything else was a bit spread out - didn't have the time to do everything during my break so did the stuff I'd need to be sitting/lying for (physio, glute stretches) and the dead hang, then Foundation and Touch Your Toes were done later on.

Today was pretty busy! Mostly taking care of son and a brief bit of catching up with friends before I had to leave for work. I've got tabs open for at least three people's check-in threads from the last few days where I've read something I wanted to reply to but ran out of time. Hopefully will get to it tomorrow!
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
***** FITNESS LOG - Sunday 30/11/2025 *****

Physio
  • 10 x 10 s neck retractions (standing with a resistance band)
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
  • 6 x 10 single leg bridges
  • 3 x 45 s isometric adductor holds (object between ankles)
  • 4 x 30 s Copenhagen plank long lever holds
Workout
Static Stretches
  • 6 x 20 s calf stretch
  • 2 x 20 s glute stretch
  • 2 x 20 s triceps stretch
Alright managed to respond to a couple of other check-in threads today, hopefully more tomorrow! I haven't forgotten you all the people who are reading this!
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
Didn't post yesterday but did Day 13 of the Foundation Program at Level III and saw the physio. I also attempted the 1 m 40 s dead hang but slipped off with sweaty hands at the one minute mark. Not sure whether to attempt future holds with paper towel between my hands and the pole or if that would be allowing me to hold with a weaker grip - I'm fairly certain it was the sweat/pole and not my grip strength that resulted in the fall, as I've held hangs for way past a minute before and felt capable of longer when I did fall.

***** FITNESS LOG - Tuesday 02/12/2025 *****

Physio
  • Neck:
    • 10 x 10 s neck retractions (standing with a resistance band)
    • 10 wall angels
    • 6 x 10 s thread-the-needles
    • 3 x 10 s cat-camels
  • Lower Adductor:
    • 6 x 10 single leg bridges
    • 3 x 45 s isometric adductor holds (object between ankles)
    • 4 x 12 Copenhagen plank long levers
  • Rotator Cuffs:
    • 4 x 10 internal rotations (with resistance band)
    • 4 x 10 external rotations (with resistance band)
    • 4 x 10 external rotation 90° abduction (with resistance band)
Workout
Static Stretches
  • 6 x 20 s calf stretch
  • 2 x 20 s glute stretch
  • 2 x 20 s triceps stretch
Added the push-up challenge (setting a higher goal, as inspired by @Laura Rainbow Dragon). I anticipate the main difficulty is going to be finding time rather than grit, so I'm going to preference the push-ups over the other challenges and the Foundation Program (but behind physio) and try to complete it without missing a day.

20 push-ups today, did them in 4 x 5 sets so I could focus on form. More challenging than I was expecting.

Also, first day of some new physio exercises to strengthen my rotator cuffs to deal with the recent clicking in my shoulders (which I suspect is from the dead hangs, overhead flex holds, and all the step jacks in Foundation), and an updated adductor exercise - basically the Copenhagen long lever holds I was doing but with movement (kinda like this video but moving my whole body instead of just the leg). Good news is it's only every second day.

Didn't have work today, so I spent my time playing with my son, weeding while he napped, cooking dinner, and doing various chores around the house. Have been doing my workout/physio (and typing up this) while he and my wife are sleeping.
 
Laura Rainbow Dragon

Laura Rainbow Dragon

Moderator
Bard from Canada
Posts: 3,797
"Striving to be the change."

Moderator
agc said:
I also attempted the 1 m 40 s dead hang but slipped off with sweaty hands at the one minute mark. Not sure whether to attempt future holds with paper towel between my hands and the pole or if that would be allowing me to hold with a weaker grip - I'm fairly certain it was the sweat/pole and not my grip strength that resulted in the fall, as I've held hangs for way past a minute before and felt capable of longer when I did fall.
Click to expand...
The grip surface makes a huge difference in ability to hold on, in my experience! And yes, anything that adds friction to that grip surface enables us to hold on with a weaker grip.

I don't know what your grip surface is. I have a doorframe pull-up bar (that sadly I cannot use where I live now) with a nice, cushy foam-covered gripping surface. It is by far the easiest thing to grip I have ever tried. Even sweaty hands were not an issue on it. Now, however, I use a free-standing pull-up bar that has a smooth foam covering on the inner bar and hard plastic handles on the parts that extend outside the frame. The plastic handles are super hard to hold onto. The smooth foam is significantly easier, although not as easy as the textured metal bars I can access in warm weather in a public park. The textured metal, in turn, is not as easy as the textured foam of my doorway bar.

Even with a nice, high-friction bar surface, however, you're still packing a lot of grip strength to be able to hang your full bodyweight. And even a deadhang activates more than just your gripping muscles. Adding friction to enable you to hang for longer gives you the ability to train for greater endurance, not only for your hands and forearm muscles but also for your shoulders, upper back, and to some extent your core muscles as well. Your hands are always going to be your weakest link in that chain. Giving them a little assist through increased friction is therefore, I think, a fair tradeoff to enable you to be able to work towards greater endurance overall. (Which is why heavy weight lifters use textured bars, chalk, hand wraps, and gloves, to help them hold on.)

Though, of course, whether or not to take this tradeoff is a personal decision, based on one's own training goals. If you want or need to be able to hold onto a smooth surface with sweaty hands, you need to train for that.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
@Laura Rainbow Dragon thanks for such a detailed reply! I agree, the trade-off is worth it, the endurance and other muscles that are worked out are more important to me than the ability to hold on to something with sweaty hands.

@TopNotch that was my first thought! I only have my work gloves which have grease and dirt all over them so I figured paper towel would be easier than buying new gloves just for dead hangs.

***** FITNESS LOG - Wednesday 03/12/2025 *****

Physio
  • Neck:
    • 10 x 10 s neck retractions (standing with a resistance band)
    • 10 wall angels
    • 6 x 10 s thread-the-needles
    • 3 x 10 s cat-camels
  • Lower Adductor:
    • 6 x 10 single leg bridges
    • 3 x 45 s isometric adductor holds (object between ankles)
  • Rotator Cuffs:
    • 4 x 10 internal rotations (with resistance band)
    • 4 x 10 external rotations (with resistance band)
    • 4 x 10 external rotation 90° abduction (with resistance band)
Workout
Static Stretches
  • 6 x 20 s calf stretch
  • 2 x 20 s glute stretch
  • 2 x 20 s triceps stretch
  • 2 x 20 s pecs and rotator cuff stretch
Did the 1 m 40 s dead hang today without any paper towel or gloves. I don't know if the bar was just less greasy or what. I've found taking my wedding ring off helps (sorry sweetheart).

Did 4 x 6 sets for the push-ups today - the sixth push-up on a couple of those sets was very tricky indeed - I was in the lowered position and my body had seemingly no strength to push. I kept willing myself to move and like after 5-10 seconds I slowly started moving upwards. Just about collapsed though! Don't know how I'm going to go with 4 sets of 7 tomorrow - might have to split them up a bit more.

I've decided I'm only going to do the rotator cuff physio exercises when I'm at the work gym (very easy to set up there), and probably on the alternate days where I'm not doing the Copenhagen levers. So far my rotator cuffs aren't causing any pain, just making weird clicking sounds, so the exercises are more of a preventative measure and not urgent.

Once again didn't get through everything during my work break and had to do the rest at home. I might not add a new challenge after I finish one of the current ones just to try and get workout time under control (the physio exercises are the main culprit re: time but they're not going away any time soon).

Lower adductors are feeling slightly better, no pain/feeling of imminent tearing when I do very light stretching, so that's a good sign.
 
Last edited:
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
***** FITNESS LOG - Thursday 04/12/2025 *****

Warm Up
Physio
  • Neck:
    • 10 x 10 s neck retractions (standing with a resistance band)
    • 10 wall angels
    • 6 x 10 s thread-the-needles
    • 3 x 10 s cat-camels
  • Lower Adductor:
    • 6 x 10 single leg bridges
    • 3 x 45 s isometric adductor holds (object between ankles)
    • 4 x 12 Copenhagen plank long levers
Workout
Static Stretches
  • 6 x 20 s calf stretch
  • 2 x 20 s glute stretch
  • 2 x 20 s triceps stretch
  • 2 x 20 s pecs and rotator cuff stretch
  • 2 x 20 s pecs stretch
  • 2 x 20 s lats stretch
Did 4 x 7 sets for the push-ups. I've been spacing them throughout the day - if I try and do them all in the one workout session my strength starts dropping off. I've noticed an increase in my push up strength in the three days since starting the challenge but even so, the next 27 days look very daunting.

That last assisted pull-up rep was very difficult but I got it done. Next time I do assisted pull-ups it will be sets of 4 with a reduction in counterweight.

Wife and son have been visiting my mother-in-law yesterday and today (they get back tomorrow while I'm at work), so I've been making good use of my time before and after work to do chores, tidy, meal prep a bunch of meals (both for us and my heavily pregnant sister-in-law), and knock over a bunch of errands that have been piling up. No rest for the wicked!
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
***** FITNESS LOG - Friday 05/12/2025 *****

Warm Up
Physio
  • Neck:
    • 10 x 10 s neck retractions (standing with a resistance band)
    • 10 wall angels
    • 6 x 10 s thread-the-needles
    • 3 x 10 s cat-camels
  • Lower Adductor:
    • 6 x 10 single leg bridges
    • 3 x 45 s isometric adductor holds (object between ankles)
Workout
Static Stretches
  • 6 x 20 s calf stretch
  • 2 x 20 s glute stretch
  • 2 x 20 s pecs and rotator cuff stretch
  • 2 x 20 s pecs stretch
  • 2 x 20 s lats stretch
  • 2 x 20 s triceps stretch
Almost finished the Dead Hang Challenge - I reckon I could have done the extra ten seconds (just!) to achieve the full two minutes but I stopped at 1 m 50 s because I enjoy following the progression. I want Day 30 to feel special!

@MangoTux this may be really obvious but I only just started doing it during the last week, so in case it helps you with your Dead Hang Challenge: gripping the pole like you are trying to give a crushingly firm handshake helps. Up until recently I was literally just hanging and my hands were holding on but I wasn't directing any energy into them if that makes sense? Intentionally gripping hard helped me not have to readjust my grip so often.

Had my meal break at a different location to normal today, so no access to the resistance bands for the rotator cuff physio exercises. Will probably do those again at work on Sunday.
 
ZenFighter

ZenFighter

Well-known member
Mage from Poland
Posts: 80
Hi there! I've done a little catch up with your thread as I wasn't checking the Hive for some time. It's very interesting and insightful for me to see your progress with the Dead Hang challenge, as I'm doing it as well. I'm only on the beginnin though, but already struggling with the grip. I think I will also consider Power Grip Challenge to help mi with that. Goold luck with all your work outs!
 
MangoTux

MangoTux

Well-known member
Mage Pronouns: He/Him
Posts: 52
Thanks for the suggestion! I've been gripping as tightly as I can, but I'm sure others will appreciate that being explicitly mentioned.

I can tell the Power Grip challenge is contributing. The clench/unclench days result in my forearms absolutely burning by the time I'm done, and it's been helping me secure a grip on the bar.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 159
@ZenFighter thank you! Good luck with your dead hangs. I think the Power Grip will definitely help - it helped me and @MangoTux too by the look of things!

***** FITNESS LOG - Saturday 06/12/2025 *****

Physio
  • Neck:
    • 10 x 10 s neck retractions (standing with a resistance band)
    • 10 wall angels
    • 6 x 10 s thread-the-needles
    • 3 x 10 s cat-camels
  • Lower Adductor:
    • 6 x 10 single leg bridges
    • 3 x 45 s isometric adductor holds (object between ankles)
    • 4 x 12 Copenhagen plank long levers
Workout
Day off work today so not much time for working out - got the push-ups done in four sets (8 x 3 + a set of 6 = 30).

Baby's just gone to sleep so I could possibly do some more now but I'm satisfied with what I got done today.
 
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