My attempt to finally stick with something

agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
Nothing gets past you @Laura Rainbow Dragon. Thank you!

***** FITNESS LOG - Sunday 01/02/2026 *****

Physio
  • Neck:
    • 6 x 10 s neck retractions (standing with resistance band)
    • 10 wall angels
    • 6 x 10 s thread-the-needles
    • 3 x 20 s cat-camels
  • Lower Adductor:
    • 3 x 45 s isometric adductor holds (object between ankles)
    • 4 x 12 Copenhagen plank long levers
  • Rotator Cuffs:
    • 4 x 5 internal rotations (with resistance band)
    • 4 x 5 external rotations (with resistance band)
    • 4 x 5 external rotation 90° abduction (with resistance band)
Workout
Static Stretches
  • 2 x 20 s glute stretch
  • 20 s hamstring stretch
  • 4 x 20 s triceps stretch
Short break at work again so prioritised Stacked and my physio exercises.
 
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agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
Laura Rainbow Dragon said:
Is it an Aussie thing to try to hide victories?
Click to expand...
Haha I don't think so, I mean tall poppy syndrome is a thing over here but I think it's just @TopNotch and I being weird!

I meant it more as a friendly "very observant of you" rather than an "ah! You've foiled my plan to hide my achievement!" - genuinely I just didn't get around to posting an update on the day I finished it, it wasn't a purposeful concealment :)
 
TopNotch

TopNotch

Well-known member
Ranger from Australia
Posts: 3,415
"Motivation is temporary. Discipline is forever."
I don't think it's a tall poppy thing. I really don't think that's actually an Australian habit - we're more along the lines of "good on ya". For me, I just get a little embarrassed by it all. I did chuckle when I notice @agc skip that last day notification. :LOL:
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Monday 03/02/2026 *****

Physio
  • Neck:
    • 10 x 10 s neck retractions (standing with resistance band)
    • 10 wall angels
    • 6 x 10 s thread-the-needles
    • 3 x 20 s cat-camels
Workout
Static Stretches
  • 6 x 20 s calf stretch
  • 20 s hamstring stretch
Other
  • 4 m vocal exercises
Lots of housework/yard work in the morning/day. Went to work - meal break was at a location with no gym today. Same thing tomorrow. Got what I could done.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Tuesday 10/02/2026 *****

Physio
  • Neck:
    • 5 x 10 s neck retraction (standing with resistance band)
    • 10 wall angels
    • 6 x 10 s thread-the-needles
    • 3 x 20 s cat-camels
  • Lower Adductor:
    • 3 x 45 s isometric adductor holds (object between ankles)
    • 6 x 10 single leg bridges
    • 4 x 12 Copenhagen plank long levers
  • Rotator Cuffs:
    • 4 x 6 internal rotations (with resistance band)
    • 4 x 6 external rotations (with resistance band)
    • 4 x 6 external rotation 90° abduction (with resistance band)
Workout
Static Stretches
  • 6 x 20 s calf stretch
  • 2 x 20 s quad stretch
  • 2 x 20 s glute stretch
  • 20 s hamstring stretch
  • 2 x 20 s pecs and rotator cuff stretch
  • 2 x 20 s pecs stretch
  • 2 x 20 s lats stretch
  • 4 x 20 s triceps stretch
Other
  • 8 m vocal exercises
I am happy to announce that I am not dead, I've just been busy. Had a few shifts in a row with short breaks and no access to a gym, then a long weekend that was jam packed. Of course, I could've probably done a bit more exercise than I did (there's always time for Exercise of the Day or the 2 minute workouts), but I'm not beating myself up over it. I got lots of half sets in and managed to get some of my physio done each day.

Since the last update I've started building a side table that will house the robot vacuum - at the moment we have some obstacles blocking access to it when it's charging but it's only a matter of time before my son figures out he can go over it (he's already figured out he can push smaller things next to bigger things to make a staircase) - the table has a little 10 cm high hole at the front just big enough for the vacuum to enter and exit from but not big enough for a baby to get in. Will potentially get a chance to finish working on it later this week.

Played a TTRPG for the first time in over a year - ran a session of Draw Steel for some friends. It was fun - some really cool game mechanics and it solves the problem of "wait 20 minutes for my turn in combat, oh I missed, okay time to wait again" by giving players a lot more options outside of their turn and making it so attacks never miss. We were playing Pathfinder before (which was itself a big improvement on D&D); so far this is shaping up to be a little better than that! Definitely a different kettle of fish though, it's difficult to compare them.

Also visited some beautiful gardens, the beach, and family with my wife and son. And yesterday evening I attended a protest in the city (against the government inviting a war criminal to Australia) with my brother, which thankfully didn't feature the police brutality that took place at the concurrent protest up in Sydney.

Feels good to be exercising again! Reverse flies were tricky with 5 kg dumbbells so I dropped them down to 4 kg ones after the first set to focus on form. Stacked had 48 calf raises in it so all up that's 228 for the day. I've also added the horse stance to my routine - supposedly it will open up my hips a bit (I definitely felt it after 30 seconds!), which is likely the reason I haven't been progressing much with the wide leg sits.
 
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agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Thursday 12/02/2026 *****

Physio
  • 5 x 10 s neck retraction (standing with resistance band)
Workout
Static Stretches
  • 6 x 20 s calf stretch
  • 30 second horse stance
Small day today. Picked up a bug that has had me sweating in bed all day (except for the frequent visits to the toilet) and generally feeling weak. Yesterday I didn't have it in me to do anything bar the neck retractions, today I'm feeling very slightly better so I got some challenges done.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Saturday 14/02/2026 *****

Physio
  • 10 x 10 s neck retractions (standing with resistance band)
  • 10 wall angels
  • 6 x 10 s thread-the-needles
  • 3 x 20 s cat-camels
Workout
Other
  • 5 km walk
Slightly weird feeling in my upper/outer calf today while out on a walk babywearing my son. Probably nothing to worry about; feels like a muscle I haven't used before. My guess is it's a combination of the recent horse stances changing my hip position and consequently how my leg muscles are used, the added weight of my son, and my calves being used a lot for Calves of Steel (and the tibialis raises to balance out the calf raises).

Feeling better. Back to work tomorrow evening (took today off to avoid spreading the bug, apparently could still be contagious today).
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Monday 16/02/2026 *****

Physio
  • Neck:
    • 5 x 10 s neck retraction (standing with resistance band)
    • 10 wall angels
    • 6 x 10 s thread-the-needles
    • 3 x 20 s cat-camels
  • Rotator Cuffs:
    • 4 x 6 internal rotations (with resistance band)
    • 4 x 6 external rotations (with resistance band)
    • 4 x 6 external rotation 90° abduction (with resistance band)
Workout
Maintenance
  • 60 s dead hang with scapular pulls at 15 s intervals
Static Stretches
  • 6 x 20 s calf stretch
  • 2 x 20 s pecs and rotator cuff stretch
  • 2 x 20 s pecs stretch
  • 2 x 20 s lats stretch
  • 4 x 20 s triceps stretch
Other
  • 12 m vocal exercises
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Tuesday 17/02/2026 *****

Physio
  • Neck:
    • 10 wall angels
    • 6 x 10 s thread-the-needles
    • 3 x 20 s cat-camels
  • Lower Adductor:
    • 3 x 45 s isometric adductor holds (object between ankles)
    • 4 x 12 Copenhagen plank long levers
  • Rotator Cuffs:
    • 4 x 6 internal rotations (with resistance band)
    • 4 x 6 external rotations (with resistance band)
    • 4 x 6 external rotation 90° abduction (with resistance band)
Workout
Static Stretches
  • 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
Other
  • 12 m vocal exercises
Short meal break at work; prioritised doing Stacked. Was planning on doing the challenges at home after work but I ended up cleaning the house instead.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Wednesday 18/02/2026 *****

Physio
  • Neck:
    • 10 x 10 s neck retraction (standing with resistance band)
    • 10 wall angels
    • 6 x 10 s thread-the-needles
    • 3 x 20 s cat-camels
  • Lower Adductor:
    • 3 x 45 s isometric adductor holds (object between ankles)
    • 6 x 10 single leg bridges
Workout
Static Stretches
  • 30 s horse stance
  • 6 x 20 s calf stretch
  • 2 x 20 s quad stretch
  • 2 x 20 s glute stretch
Day off work today. We had lots of guests around - mothers with their babies (same age as mine, roughly a year old), and many hands make light work. I'm actually feeling somewhat refreshed today despite spending the majority of it either doing meal prep/cooking dinner, looking after babies, or getting things done around the house. I guess I ticked a bunch of things off my to-do list which was nice. I don't really stress out as much about things not getting done anymore (having a kid kinda forced me to accept that things won't get done), but it's still nice when it does happen!

The Hamstring Mobility Workout is a really nice addition to my routine, thanks for the suggestion @TopNotch! So far I haven't added the exercises from the other program onto the end of it but when I do I hope it'll be just as effective a warmup as the much more laborious high knees, walking lunges, and leg swings I was doing before.

Also far out - Day 14 of Back & Core was full on! Normally I just blast through the exercises but I had to stop and take the break between the plank rolls and the seagulls, it was tough!
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Thursday 19/02/2026 *****

Physio
  • Neck:
    • 10 x 10 s neck retraction (standing with resistance band)
    • 10 wall angels
    • 6 x 10 s thread-the-needles
    • 3 x 20 s cat-camels
  • Lower Adductor:
    • 3 x 45 s isometric adductor holds (object between ankles)
    • 6 x 10 single leg bridges
Workout
Static Stretches
  • 30 s horse stance
  • 6 x 20 s calf stretch
  • 2 x 20 s glute stretch
Kinda hoping I can eventually ease up on the adductor physio exercises. I think I'm at a stage now where I can start looking at improving flexibility again - the whole point was to strengthen the lower adductors so I could stretch without instantly tearing them, so once I have the flexibility maybe I can drop back to doing the strengthening exercises once or twice a week.

Day off work today. Finished putting on the lid and a few reinforcing parts into the box/table I'm building to protect the robot vacuum from my son. Just need to oil it and sand a few parts down (maaaaybe one more bit of reinforcement too). But for now it looks alright and does the job. Visited family in the evening and cooked everyone a nice dal. Rest of the day was spent doing housework and looking after the baby. Got the workout in after the family went to sleep (I start work at 19:30 tomorrow so I'm staying up to get my body clock used to it).
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Friday 20/02/2026 *****

Physio
  • Neck:
    • 10 wall angels
    • 6 x 10 s thread-the-needles
    • 3 x 20 s cat-camels
  • Lower Adductor:
    • 3 x 45 s isometric adductor holds (object between ankles)
    • 6 x 10 single leg bridges
    • 4 x 12 Copenhagen plank long levers
  • Rotator Cuffs:
    • 4 x 6 internal rotations (with resistance band)
    • 4 x 6 external rotations (with resistance band)
    • 4 x 6 external rotation 90° abduction (with resistance band)
Workout
Static Stretches
  • 6 x 20 s calf stretch
  • 2 x 20 s glute stretch
Got to 8 reps per set for assisted pull-ups which means I'll drop a little bit of counterweight the next time I do them. I wonder if I'll get it to 0 by the end of the year?

Started the Flex Hang Challenge.

Left hamstring is a little sore; might take it easy with the stretching for a bit.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Saturday 21/02/2026 *****

Physio
  • Neck:
    • 10 wall angels
    • 6 x 10 s thread-the-needles
    • 3 x 20 s cat-camels
Workout
Static Stretches
  • 30 s horse stance
  • 20 s hamstring stretch
  • 2 x 20 s glute stretch
  • 2 x 20 s adductor 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
Started with 13.2 kg dumbbells for Stacked but bumped it down after the first four minutes.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Sunday 22/02/2026 *****

Warm Up
Physio
  • Neck:
    • 10 wall angels
    • 6 x 10 s thread-the-needles
    • 3 x 20 s cat-camels
  • Lower Adductor:
    • 3 x 45 s isometric adductor holds (object between ankles)
    • 4 x 12 Copenhagen plank long levers
    • 6 x 10 single leg glute bridges
  • Rotator Cuffs:
    • 4 x 6 internal rotations (with resistance band)
    • 4 x 6 external rotations (with resistance band)
    • 4 x 6 external rotation 90° abduction (with resistance band)
Workout
Static Stretches
  • 2 x 20 s glute stretch
  • 2 x 20 s quad stretch
  • 2 x 20 s adductor 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
Can definitely feel my bodyweight when doing the assisted pull-ups now. -25 kg counterweight shouldn't be that different from -28.1 kg but it certainly feels that way.

Really muggy/humid today. I think I was more sweat than man at one point.

Had a lovely day playing with my son before heading to work. I love seeing him smile. Parenting can be so rewarding. It really is the most selfish and selfless thing I've ever done.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Monday 23/02/2026 *****

Warm Up
Physio
  • Neck:
    • 10 wall angels
    • 6 x 10 s thread-the-needles
    • 3 x 20 s cat-camels
  • Lower Adductor:
    • 3 x 45 s isometric adductor holds (object between ankles)
    • 6 x 10 single leg glute bridges
  • Rotator Cuffs:
    • 4 x 6 internal rotations (with resistance band)
    • 4 x 6 external rotations (with resistance band)
    • 4 x 6 external rotation 90° abduction (with resistance band)
Workout
Static Stretches
  • 30 s horse stance
  • 6 x 20 s calf stretch
  • 2 x 20 s glute stretch
  • 2 x 20 s quad stretch
  • 2 x 20 s adductor 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
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Tuesday 23/02/2026 *****

Warm Up
Physio
  • Neck:
    • 5 x 10 s neck retraction (standing with resistance band)
    • 10 wall angels
    • 6 x 10 s thread-the-needles
    • 3 x 20 s cat-camels
  • Lower Adductor:
    • 3 x 45 s isometric adductor holds (object between ankles)
    • 6 x 10 single leg glute bridges
    • 4 x 12 Copenhagen plank long levers
  • Rotator Cuffs:
    • 4 x 6 internal rotations (with resistance band)
    • 4 x 6 external rotations (with resistance band)
    • 4 x 6 external rotation 90° abduction (with resistance band)
Workout
Static Stretches
  • 30 s horse stance
  • 6 x 20 s calf stretch
  • 2 x 20 s glute stretch
  • 2 x 20 s quad stretch
  • 2 x 20 s adductor 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
Other
  • 12 m vocal exercises
Started with 6 kg dumbbells for the reverse flies but dropped it down to 5 kg for the second two sets (an improvement from 5 dropped to 4 last time I did them I think). Used 15 kg for the other two Stacked exercises.

Busy first half at work, second half was breezy. Got home in time to play with my son a bit before we put him to bed. He said "daddy" for the first time today which is pretty special (we've had lots of dadadadada and even a couple of dads but never daddy).
 
AgileGrrl

AgileGrrl

Well-known member
Rogue from ❤️🤍🍁🤍❤️
Pronouns: She/Her/Fierce
Posts: 519
"The risk of failure is far sweeter than the regret of never trying at all. ~C Sanders"
agc said:
Busy first half at work, second half was breezy. Got home in time to play with my son a bit before we put him to bed. He said "daddy" for the first time today which is pretty special (we've had lots of dadadadada and even a couple of dads but never daddy).
Click to expand...

That's very cool about your son saying Daddy for the first time. 💗
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
TopNotch said:
Congrats on being a "Daddy"! It's a great feeling, isn't it? Your little human really starting to talk.
Click to expand...
Thank you (and thank you too @AgileGrrl) - it really is such an amazing experience. I get the feeling that the moment he learns how to talk he will never shut up haha. Looking forward to whatever my son's version of the two hour Pokémon explanations is :)

Somewhat related (for anyone interested), this audio story is 3 minutes long, it's called First Words and it brought me close to tears when I heard it. Really touches on the melancholy and beauty of life moving on; it captures that conflict between being so excited for them to grow up and the fear of having to say goodbye to this version of them/wanting them to stay this age forever.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Wednesday 25/02/2026 *****

Warm Up
Physio
  • 4 x 6 internal rotations (with resistance band)
  • 4 x 6 external rotations (with resistance band)
  • 4 x 6 external rotation 90° abduction (with resistance band)
Workout
Static Stretches
  • 2 x 30 s hamstring stretch
Didn't have enough time on my meal break to get everything done today - did what I could. Used the lighter 7 kg dumbbells for Stacked as per the instructions.

Started adding the hamstring stretches/exercises from the non-Darebee program using Hamstring Mobility as a warm-up for it - trying to get my flexibility to the point where I can tackle days 22 and 29 of the 1 Minute Yoga Challenge.
 
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agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Thursday 26/02/2026 *****

Warm Up
Physio
  • Neck:
    • 5 x 10 s neck retraction (standing with resistance band)
    • 10 wall angels
    • 6 x 10 s thread-the-needles
    • 3 x 20 s cat-camels
  • Lower Adductor:
    • 3 x 45 s isometric adductor holds (object between ankles)
Workout
Static Stretches
  • 30 s hamstring stretch
  • 2 x 20 s glute stretch
  • 2 x 20 s quad stretch
  • 2 x 20 s adductor 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
Meal break at a location without dumbbells today, but luckily all the Day 23 Stacked exercises can be done with a kettlebell so I did that. Not enough time to do Back & Core.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Friday 27/02/2026 *****

Physio
  • 10 wall angels
Workout
Static Stretches
  • 4 x 30 s hamstring stretch
  • 30 s horse stance
Low battery today so I took it easy and just did my hamstrings, the mobility challenge, and the flex hang (Darebee was down while doing the flex hang so I made it a 20 second hang just in case).

Just finished eight days straight so it will be nice to have a day off work tomorrow. I'll be getting stuck into cleaning/cooking/chores that have piled up and also hopefully giving my wife a well-earned break from the much more difficult job of being a stay-at-home mum.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Saturday 28/02/2026 *****

Physio
  • 3 x 10 s neck retractions (standing with resistance band)
  • 10 wall angels
Workout
Static Stretches
  • 6 x 20 s calf stretch
  • 30 s horse stance
Other
  • 3 km walk
Last day of February. I'm a little behind in my yearly goals; 2/24 challenges and 1/12 programs completed (must have miscounted at the end of January because I had only completed 1 challenge in 2026 by that point, not 2).

I'm not concerned - I've got a few challenges and programs in the pipeline. Didn't get much chance to work out today, but got to spend a lot of time with my wife and son which was nice. Back to work tomorrow arvo.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Sunday 01/03/2026 *****

Physio
  • 10 wall angels
  • 4 x 12 Copenhagen plank long levers
  • Rotator Cuffs:
    • 4 x 6 internal rotations (with resistance band)
    • 4 x 6 external rotations (with resistance band)
    • 4 x 6 external rotation 90° abduction (with resistance band)
Workout
Static Stretches
  • 2 x 20 s calf stretch
  • 2 x 30 s hamstring stretch
  • 2 x 20 s quad 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
I had to stop due to exhaustion today. Normally it's time that limits me but today I was starting to feel a little woozy. Didn't have that refreshing post-exercise energy like normal; just feeling spent.

Very humid/muggy again. Day off work tomorrow. I originally had a shift on my day off but I knocked it back this time. Will probably take it easy exercise-wise.

Feeling okay otherwise. Looking forward to fruit and veggies tomorrow. You know when you just feel like fruit and veggies?
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Monday 02/03/2026 *****

Physio
  • 5 x 10 s neck retractions (standing with resistance band)
  • 10 wall angels
Workout
Running on fumes today. Bub fell over and hit his mouth, blood everywhere, took him down to the urgent care clinic. He's okay now, gave us a bit of a scare though.

Wife and son are asleep so I've been cooking some things to freeze for later (just finished this, a quinoa salad with some Indian flavours in it - have made it before and it's great).

Back to work tomorrow. I'll be supervising someone - not a trainee but a colleague coming back to work for a couple of days in the middle of maternity leave to maintain her qualification (saves her having to resit exams etc. after her leave finishes).

Hopefully will feel a little more energetic tomorrow. I kinda regret using the 15 kg dumbbells yesterday.
 
TopNotch

TopNotch

Well-known member
Ranger from Australia
Posts: 3,415
"Motivation is temporary. Discipline is forever."
agc said:
took him down to the urgent care clinic
Click to expand...
When he's little, everything's a code red, but when he's four and accidentally rides his bike down the stairs and falls off at the bottom, you'll just pick him up, dust him off, and send him on his way again. Or was that just me...? :puurke:
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
@TopNotch every parent has told me the same thing (not the riding the bicycle down the stairs part haha, the everything is code red early on) and even knowing that myself it's so hard not to feel like it's an emergency! Something primal in me just took over when I saw all the blood going everywhere. Outwardly calm but inside going "omg my poor baby what if this is serious, I need to make sure he's safe!!" Looking forward to the day where I can give him a hug, tell him to dust it off, and send him back out to play.

***** FITNESS LOG - Tuesday 03/03/2026 *****

Physio
  • 3 x 10 s neck retractions (standing with resistance band)
  • 10 wall angels
  • 4 x 12 Copenhagen plank long levers
  • Rotator Cuffs:
    • 4 x 6 internal rotations (with resistance band)
    • 4 x 6 external rotations (with resistance band)
    • 4 x 6 external rotation 90° abduction (with resistance band)
Workout
Static Stretches
  • 2 x 20 s calf stretch
  • 4 x 30 s hamstring stretch
  • 2 x 20 s quad stretch
  • 2 x 20 s adductor 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
Resisted the urge to go for heavier weights for the farmer's carries in Stacked and settled on the 10 kg dumbbells, which I think was a good idea given the last few days of low energy. I'm starting to feel somewhat normal again, my body still feels a little - it's strange I feel weak but if I actually have to do something I am surprised by the strength I can apply to things? Either way, skipped the assisted pull-ups today as well; partly due to time constraints and partly because I didn't want to overdo it.

Today marks the long awaited return of the 1 Minute Yoga Challenge! I'm finally flexible enough to do the Day 22 pose so I added it back in today.

Work was pretty good, I was supervising a colleague working a couple of days during her maternity leave to maintain her qualifications - we talked about baby stuff all day which was great. I make a pretty conscious effort not to talk to people about it unless asked, but because baby is pretty much my whole home life now I don't exactly have any other updates to give when people ask "what have you been up to?". So it was nice to learn about her kid and talk about our experiences with parenthood so far without that restraint.
 
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agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Wednesday 04/03/2026 *****

Physio
  • Neck:
    • 10 wall angels
    • 6 x 10 s thread-the-needles
    • 3 x 10 s cat-camels
  • Lower Adductor:
    • 3 x 45 s isometric adductor holds (object between ankles)
    • 2 x 10 single leg bridges
  • Rotator Cuffs:
    • 4 x 8 internal rotations (with resistance band)
    • 4 x 8 external rotations (with resistance band)
    • 4 x 8 external rotation 90° abduction (with resistance band)
Workout
Static Stretches
  • 30 s horse stance
  • 2 x 20 s quad stretch
  • 2 x 20 s glute stretch
  • 2 x 20 s adductor 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
Couldn't remember how many assisted pull-up reps I was up to previously so I did 6 (turns out I did 6 last time too, but at least this time they felt easier).
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
Thank you @Laura Rainbow Dragon, @TopNotch, @Anek, @Mianevem, and @AgileGrrl! First completion in a while.

Busy few days. Thursday I had a decent size meal break at work but I also wanted to get this vegan dashi stock powder for an onigiri recipe I saw online and I like food more than I like exercise so I used my meal break to head to this one Asian grocer that stocked it (located close to where my meal break was that day - it was too good an opportunity to pass up). The next two days off work were spent preparing for and hosting a party. My wife and I had a nice picnic dinner with the baby one night, he seemed to enjoy it.

All in all got a few push-ups, a hamstring mobility workout, and a day of Flex Hang in. Also did probably 12 km of walking and a couple of hours in the garden weeding and laying down mulch.

***** FITNESS LOG - Sunday 08/03/2026 *****

Physio
  • Rotator Cuffs:
    • 4 x 8 internal rotations (with resistance band)
    • 4 x 8 external rotations (with resistance band)
    • 4 x 8 external rotation 90° abduction (with resistance band)
Workout
Static Stretches
  • 30 s horse stance
  • 2 x 20 s pecs and rotator cuff stretch
  • 2 x 20 s lats stretch
  • 2 x 20 s triceps stretch
Recovery and Pain Relief my arse... Day 23 of Back & Core and ooofff I can feel it. Lower back feeling sore from all the poses but from the leaning backwards one in particular. Hopefully it's helped strengthen my core but I dunno, it definitely feels like I've done something wrong (I don't know how I could have messed up such simple poses though). Either way, back to the regular lovely Back & Core exercises tomorrow by the look of things.
 
Last edited:
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Monday 09/03/2026 *****

Physio
  • 6 x 10 s thread-the-needles
  • 3 x 10 s cat-camels
Workout
Static Stretches
  • 2 x 20 s quad stretch
  • 2 x 20 s glute stretch
Meal break at work was short tonight so I didn't get through everything. I think I might be starting to come down with something though, bunch of very mild symptoms showed up during my shift and got noticeably worse by the end of the night. Hopefully it'll pass quickly! Glad I got Stacked finished in time.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
Thanks @TopNotch, @Fremen, and everyone who reacted!

***** FITNESS LOG - Tuesday 10/03/2026 *****

Physio
  • 5 x 10 s neck retractions (standing with resistance band)
  • 10 wall angels
Workout
Still feeling a bit crook. Wife and son have got symptoms now too. Being sick with a sick kid's the worst - you're less capable than normal but the kid requires more effort than normal, and you can't lean on your support network because you don't want to make anyone else sick. I don't want to be a Debbie Downer* though (plus, I signed up for this when we decided to have a kid), so looking on the bright side I get to start Zero Hero! I wanted something nice and easy I could do while sick.

* just looked up where that term came from. Strange, I would have thought it was way older than 2004. And I don't know anyone who watches SNL in Australia. Crazy that it made its way over here.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Thursday 12/03/2026 *****

Workout
Static Stretches
  • 30 s horse stance
Still crook. Not debilitating; just annoying.

Got an interview lined up on Monday for a secondment to a different role at work. If I do feel better tomorrow I probably won't be going crazy with workouts to give myself more prep time.
 
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