My attempt to finally stick with something

agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
Thank you all. Fingers crossed. I finish work at 3am Sunday morning and narrowly avoided having to start at 3:30am on Monday morning (found a crazy person who likes that start time), so I will no longer be a zombie at the interview :)

***** FITNESS LOG - Friday 13/03/2026 *****

Workout
Did a couple of sets of Zero Hero at work but ran out of time for all seven. Can't do them now cos it'll wake up the house, so I'll do it again tomorrow.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
Thanks @TopNotch!

***** FITNESS LOG - Saturday 14/03/2026 *****

Workout
Didn't pack lunch today so instead of snacking throughout my shift I had to use my meal break to actually have a meal. Ducked into the gym quickly to do a few upper body warm-ups and the Flex Hang Challenge, then did Zero Hero sets spread throughout the shift.

***** FITNESS LOG - Sunday 15/03/2026 *****

Workout
Other
  • 2 km walk
Day off work. Had a niece's birthday and then the rest of the day was looking after baby, doing things around the house, or doing interview prep.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Wednesday 18/03/2026 *****

Warm Up
Physio
  • Neck:
    • 10 wall angels
    • 6 x 10 s thread-the-needles
    • 3 x 20 s cat-camels
Workout
Maintenance
  • 30 s dead hang
Tried doing Back & Core but couldn't get through more than one set (I suspect bad sleep and maybe still a little out of breath from being ill last week).

Took a quick look at the Negative Pull-Up Challenge and I think I could finish it now, I reckon - I've been doing negatives after all the flex hangs so far. So maybe I'll start that challenge soon too.
 
agc

agc

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

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Saturday 21/03/2026 *****

Warm Up
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)
    • 4 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
  • 30 s horse stance
  • 2 x 30 s hamstring stretch
  • 6 x 20 s calf stretch
  • 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
  • 4 x 20 s triceps stretch
Other
  • 8 m vocal exercises
Is it bad that I did a big workout today just to save me from having to keep going back to the previous page to copy-paste workout links?

Also, I finally had access to the assisted pull-up machine again today. Wasn't as easy as I was hoping it'd be after all the flex hangs. I also noticed that doing the assisted pull-ups first made the 5 second flex hangs for Day 21 of the challenge actually difficult - muscles must have fatigued a bit.
 
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agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Sunday 22/03/2026 *****

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
  • Rotator Cuffs:
    • 4 x 7 internal rotations (with resistance band)
    • 4 x 7 external rotations (with resistance band)
    • 4 x 7 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
  • 4 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
  • 4 x 20 s triceps stretch
Bunch of minor complaints, things aching etc. so I did a simple workout today (the Negative Pull-Up Challenge today was just a couple of 10 second dead hangs) and then a bunch of stretching afterward. Used better pull-up/flex hang form to reduce back pain around my spine - legs are slightly forward while flex hanging/pulling up and I'm actively engaging my core - definitely felt different, less strain on my back and a little trickier at first to hold (not relying on those back muscles anymore, clearly) but I did the full 35 seconds plus another 5.

Hope everyone is doing well.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Tuesday 24/03/2026 *****

Warm Up
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)
    • 4 x 12 Copenhagen plank long levers
  • Rotator Cuffs:
    • 4 x 7 internal rotations (with resistance band)
    • 4 x 7 external rotations (with resistance band)
    • 4 x 7 external rotation 90° abduction (with resistance band)
Workout
Static Stretches
  • 30 s horse stance
  • 4 x 30 s hamstring stretch
  • 6 x 20 s calf stretch
  • 4 x 20 s quad stretch
  • 2 x 20 s glute stretch
  • 4 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
I wanted to do that challenge that has 10 squats every 45 minutes for the whole day but 1. My job has a time-sensitive aspect to it where I can't just get up and do 10 squats and 2. I'm getting up and going to bed at different times each day cos it's shift work. So I might save that challenge for my annual leave. For the time being I've picked 50 Squats a Day to scratch that same lower body workout itch.
 
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agc

agc

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

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Thursday 26/03/2026 *****

Warm Up
Physio
  • Neck:
    • 10 x 10 s neck retraction (standing with resistance band)
    • 10 wall angels
  • Rotator Cuffs:
    • 4 x 7 internal rotations (with resistance band)
    • 4 x 7 external rotations (with resistance band)
    • 4 x 7 external rotation 90° abduction (with resistance band)
Workout
Static Stretches
  • 2 x 30 s hamstring stretch
  • 4 x 20 s calf stretch
  • 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
So Day 11 of Zero Hero had wall sits - turns out I can do them now! Haven't tried a wall sit in I reckon a decade, and last time I could barely last twenty seconds before being in agony. Did two 60 second holds and two 30 second holds to make up the three minutes for Level III.

The 40 second flex hang was difficult - running into the same problem as I had with the Dead Hang Challenge (getting right to the end and then being stuck on the last increment). Hopefully I can just magically do 45 seconds when the day comes. Also, I learned the way I was previously doing the pull-ups/flex hangs wasn't incorrect, it just targeted different muscles. So I might swap between the two postures for now.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Friday 27/03/2026 *****

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
  • Rotator Cuffs:
    • 4 x 7 internal rotations (with resistance band)
    • 4 x 7 external rotations (with resistance band)
    • 4 x 7 external rotation 90° abduction (with resistance band)
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
  • 4 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
Day off work tomorrow so the workout will likely be a little shorter.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
TopNotch said:
Congrats on Back & Core! I liked that programme - what did you think?
Click to expand...
Thanks! Some days were really easy, others were more involved (that's probably what the program's designed to be though). I found Day 24 really tough. Actually from memory most of the days that had seagulls were tricky. I can definitely feel that my core is stronger - some of that might be the Standing Abs Challenge, the glute bridges/Copenhagen planks that the physio gave me, or just incidental from all the other Darebee exercise I've been doing, but I reckon Back & Core is responsible for a significant chunk of it.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
Thank you @Anek , @Fremen, @Princess Fancy, @AgileGrrl!

***** FITNESS LOG - Saturday 28/03/2026 *****

Workout
Day off work - as expected, limited exercise time. Went on a date with my wife to see Project Hail Mary (it was better than I expected, still a little too Hollywood for my tastes though), went to a plant nursery in the morning, saw my parents and then later my brother.

***** FITNESS LOG - Sunday 29/03/2026 *****

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
  • 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
  • 6 x 20 s calf stretch
  • 4 x 30 s hamstring stretch
  • 2 x 20 s quad stretch
  • 2 x 20 s glute stretch
  • 4 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
Managed to get the 45 seconds for the flex hang! Only needed 40 but good to know I should be able to do Day 30 when I get to it. Maybe the day off yesterday helped.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Monday 30/03/2026 *****

Warm Up
Workout
Static Stretches
  • 6 x 20 s calf stretch
  • 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
  • 90/90 pigeon pose
Haven't decided on what exactly I'm doing with pigeon pose yet - tried out up and down reps, down holds, then up and down with no hands. Will probably settle on the latter. Trying to improve my hip rotation flexibility.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Tuesday 31/03/2026 *****

Warm Up
Physio
  • Neck:
    • 10 wall angels
    • 6 x 10 s thread-the-needles
    • 3 x 20 s cat-camels
  • 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
  • 6 x 10 s 90/90 pigeon pose holds
  • 6 x 20 s calf stretch
  • 3 x 30 hamstring stretch
  • 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
A little behind on some of my fitness goals for 2026 at the end of March - 3/12 programs completed and 5/24 challenges completed so far. Not stressed though. I've got 1 Minute of Yoga sitting in the mid-20s until I'm flexible enough to do the last few poses and a few more challenges in the pipeline.

Work had a little lull today so I had the chance to do a second session in the gym and get everything done (instead of finishing the workout at home).

Really enjoying the 90/90 pigeon pose - I feel like I did when I discovered glute stretches for the first time, just amazement that it's possible to really feel a stretch in a place I thought you just had to put up with, and such satisfaction in the feeling of it!
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
Thanks @TopNotch! Felt nervous before doing that last flex hang, thought I was going to have a repeat of the dead hangs and plateau. Just the negatives challenge now, then we'll see how close I am to doing pull-ups unassisted.

***** FITNESS LOG - Wednesday 01/04/2026 *****

Warm Up
Physio
  • Neck:
    • 5 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)
Workout
Finally deleted Windows from my desktop computer and made the switch to a free Linux distro (my laptop's been Linux since I got it a couple of years ago). Well, I've been doing it slowly over the last few days. Another step in the long process of de-googling (I know Windows isn't Google but it's a nice catch all term for minimising dependence on companies that harvest your data and support war machines). It's actually surprisingly easy to do now, three years ago I feel like I needed way more tech knowledge/searching the internet for answers than I did this time.

Another reminder of why I love Darebee so much - it's driven by a mission to help people instead of the profit motive. Gotta remember to donate again tomorrow!
 
TopNotch

TopNotch

Well-known member
Ranger from Australia
Posts: 3,415
"Motivation is temporary. Discipline is forever."
Darebee doesn't offer this, but you might consider doing a round of scapular pull-ups when you've finished negatives. The hardest part is at the bottom, so scap pulls can help.

On a separate note, I tend to use Startpage for searches, and Brave for my browser.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
Thank you @Jaga!

@TopNotch, I haven't heard of Startpage, I'll have to check it out. I use Brave too though! Also great idea with the scapular pulls - I was doing a little bit of that whenever I do dead hangs but probably worth focusing on properly.

***** FITNESS LOG - Thursday 02/04/2026 *****

Warm Up
Physio
  • 10 wall angels
Workout
Static Stretches
  • 6 x 10 s 90/90 pigeon pose holds
  • 6 x 20 s calf stretch
  • 30 s standing pancake
  • 2 x 30 s pancake
  • 2 x 20 s quad stretch
  • 2 x 20 s glute stretch
  • 4 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
Anyone want to hazard a guess which program I'm starting tomorrow?
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
Thank you @AgileGrrl.

Had a shift where I had to work through my meal break followed by three days off visiting family and friends, so very little exercise done between last update and now (mainly Zero Hero and some physio).

***** FITNESS LOG - Tuesday 07/04/2026 *****

Warm Up
Physio
  • Neck:
    • 10 wall angels
  • 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
  • 6 x 10 s 90/90 pigeon pose holds
  • 2 x 20 s quad stretch
  • 4 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
  • 3 km walk
  • 12 min vocal exercises
agc said:
Anyone want to hazard a guess which program I'm starting tomorrow?
Click to expand...
How disappointing, no guesses as to which program's being added after Epic Hold, Epic Legs, Epic Cardio, Epic Abs, Epic Arms, Epic Core, and Epic Glutes!

The answer is, of course, Epic Five Unbound.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Wednesday 08/04/2026 *****

Warm Up
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
  • 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
  • 6 x 10 s 90/90 pigeon pose holds
  • 2 x 20 s quad stretch
  • 2 x 20 s adductor stretch
  • 20 s butterfly stretch
  • 6 x 20 s calf stretch
Other
  • 10 min meditation
  • 4 min vocal exercises
Minimal time on my meal break today so got what I could done. Probably a good thing it was a smaller workout anyway, I'm pretty sore from yesterday's workout and my neck is playing up because I didn't sleep with the right kind of pillow one night (god that makes me feel old) and was a bit lax with my neck physio exercises over the weekend.

Decided to try a pull-up while doing the dead hangs for the Negative Pull-Up Challenge because why not and I actually did one - then immediately stopped because I don't want to skip ahead lol. Could have been a bit of momentum from jumping up to reach the pull-up bars and not a true pull-up. Good sign of what's to come either way.

Hope everyone is doing well. Glad someone got a laugh out of my silly little joke :) Now I have to pay the piper and finish all those challenges!
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Thursday 09/04/2026 *****

Physio
  • Neck:
    • 6 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
Workout
Static Stretches
  • 2 x 20 s quad stretch
  • 4 x 20 s adductor stretch
  • 2 x 20 s glute stretch
Had to work through my meal break at work today so got what I could done later at home after everyone else went to sleep.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Friday 10/04/2026 *****

Physio
  • Neck:
    • 6 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 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
  • 6 x 20 a calf stretch
  • 2 x 20 s quad stretch
  • 2 x 20 s adductor stretch
  • 2 x 30 s hamstring 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
Wasn't feeling it today. Also had a shorter meal break again. Happy with what I got done. Another three day weekend coming up (last one was due to a public holiday, this one is just the way my days off on this week and next week line up).

Edit: I've added in the Push-Up Streak Challenge after first posting this as I've noticed my posture starting to hunch a little bit (which I'm pretty sure is due to all the pull-up stuff and no push exercises to balance it out). Last time I tried this challenge I had to stop halfway due to shoulder pain, so I'm hoping all the rotator cuff physio exercises will help avoid that this time.
 
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agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
@Dyneti thank you for the well wishes! Fingers crossed!

***** FITNESS LOG - Saturday 11/04/2026 *****

Physio
  • Neck:
    • 6 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
Workout
Static Stretches
  • 6 x 20 s calf stretch
Getting sick again. Very mild so far, just a slightly runny nose and a feeling like there's something to cough up but coughing does nothing - if it doesn't get worse than this then it's nothing to worry about. Wife told me off when I started doing the high knees from Day 7 of Epic Cardio (she's worried I'll get sicker if I do anything too active, which is fair enough) so I left it there for today.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Tuesday 14/04/2026 *****

Warm Up
Physio
  • Neck:
    • 6 x 10 s neck retraction (standing with resistance band)
    • 10 wall angels
    • 3 x 20 s cat-camels
  • 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
  • 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
Shoulders were clicking a little bit when doing those side to side chops in Zero Hero - hopefully not a sign that the push-ups are upsetting my rotator cuffs again. Something to monitor over the next few days I guess.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Wednesday 15/04/2026 *****

Physio
  • Neck:
    • 6 x 10 s neck retraction (standing with resistance band)
    • 10 wall angels
    • 3 x 20 s cat-camels
    • 6 x 10 s thread-the-needles
  • Lower Adductor:
    • 45 s isometric adductor hold (object between ankles)
Workout
Static Stretches
  • 6 x 10 s 90/90 pigeon pose holds
  • 2 x 20 s quad stretch
  • 2 x 20 s adductor stretch
  • 6 x 20 s calf stretch
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Thursday 16/04/2026 *****

Warm Up
Physio
  • Neck:
    • 6 x 10 s neck retraction (standing with resistance band)
    • 10 wall angels
    • 3 x 20 s cat-camels
    • 6 x 10 s thread-the-needles
  • Lower Adductor:
    • 2 x 45 s isometric adductor hold (object between ankles)
Workout
Static Stretches
  • 6 x 10 s semi-pigeon pose holds
  • 2 x 30 s hamstring stretch
  • 2 x 20 s quad stretch
  • 2 x 20 s glute stretch
  • 2 x 20 s adductor stretch
  • 6 x 20 s calf stretch
Calling the first stretch a semi-pigeon pose cos it's somewhere between a 90/90 and a proper pigeon pose (I'm slowly progressing the back leg to be straight and using a towel under the glute of the front leg to assist with keeping the spine straight).

Very behind on most peoples' threads. Silver lining is that I'm not procrastinating anything, I'm just using my limited spare time on other things at the moment. A few friends wanted to start a book club so I'm reading a new book; I'm practicing drums fairly regularly, usually on the quiet practice pad (at work or when my son has his nap); I've set up a home music server that I can connect to on my phone (this one has taken a billion years to do because I usually only had ten or fifteen minutes to work on it at a time and my computer knowledge is pretty dicey).
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Friday 17/04/2026 *****

Warm Up
Physio
  • 6 x 10 s neck retraction (standing with resistance band)
  • 10 wall angels
  • 3 x 20 s cat-camels
  • 6 x 10 s thread-the-needles
Workout
Static Stretches
  • 6 x 10 s semi-pigeon pose holds
  • 4 x 20 s quad stretch
  • 2 x 20 s glute stretch
  • 2 x 20 s adductor stretch
  • 6 x 20 s calf stretch
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Saturday 18/04/2026 *****

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 hold (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
  • 6 x 10 s semi-pigeon pose holds
  • 2 x 20 s butterfly stretch
  • 4 x 30 s hamstring stretch
  • 2 x 20 s quad stretch
  • 2 x 20 s glute stretch
  • 2 x 20 s adductor stretch
  • 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
  • 2 x 20 s triceps stretch
Ran out of time to get everything done on my meal break.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Sunday 19/04/2026 *****

Warm Up
Physio
  • 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
  • 20 s hamstring stretch
  • 2 x 20 s quad stretch
  • 2 x 20 s glute stretch
  • 2 x 20 s adductor stretch
Other
  • 7 min meditation
  • 2 km walk
Attempted the Day 28 pose from 1 Minute Yoga and nope, still don't have the flexibility nor strength for it, so I am going to try work on that pose specifically by following the guide/progression in this video going forward. One day I will finish 1 Minute Yoga.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Monday 20/04/2026 *****

Warm Up
Physio
  • 5 x 10 s neck retraction (standing with resistance band)
Workout
Static Stretches
  • 20 s butterfly stretch
  • 2 x 30 s hamstring stretch
  • 6 x 20 s calf stretch
  • 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
Other
  • 2 km walk
Ran out of time on my work break and had to finish some half-done stuff at home.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Tuesday 21/04/2026 *****

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 hold (object between ankles)
Workout
Static Stretches
  • 6 x 10 s 90/90 pigeon pose
  • 6 x 20 s calf stretch
  • 2 x 20 s quad stretch
  • 2 x 20 s glute stretch
  • 2 x 20 s adductor stretch
  • 2 x 20 s triceps stretch
560 step jacks in Zero Hero today - my arms are fried.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
Had Wednesday and Thursday off work so minimal exercise beyond lots of walking and carrying my son around. Got into the gym on my meal break at work today.

***** FITNESS LOG - Friday 24/04/2026 *****

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)
    • 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) butterfly stretch
  • (6 x 10 s) semi-pigeon pose
  • (6 x 20 s) calves
  • (2 x 20 s) quads, glutes, adductors, pecs, pecs and rotator cuff, lats, triceps
Other
  • 10 min meditation
Trying out a new compact format for listing the static stretches I did. Might keep it up, might not.

Decided to dump the push-up challenge again. It'll hamper my goal of completing 24 challenges this year but goals are meant to serve you, not the other way around. My shoulders have been starting to feel a little weird again the past couple of days - honestly it's probably due to carrying my son on my shoulders for much longer periods of time than normal, but the push-ups were causing some other issues with my neck anyway. They're definitely still going to feature in my routine because they're doing a great job of balancing out the pull exercises, but instead of quantity I'm going to focus on activating certain muscles during the push-ups and (in the words of Paul Keating) doing them slowly.

Anyway, as if I'd predicted the future my shoulder felt really weird after the negative pull-ups today, slight discomfort/twinge of pain. Will hopefully disappear with some sleep.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Saturday 25/04/2026 *****

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)
Workout
Static Stretches
  • (30 s) butterfly stretch
  • (6 x 10 s) semi-pigeon pose
  • (6 x 20 s) calves
  • (2 x 20 s) quads, glutes, adductors
No rotator cuff physio today. Giving them a little rest. Did a couple without a resistance band but that was more for comfort.
 
Last edited:
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Sunday 26/04/2026 *****

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
Workout
Other
  • 14.6 km bike ride
  • 13 mins meditation
I got my wife an e-bike a few days ago (we've decided once my current car gives up the ghost we're going to be a one-car family, so I used the money I've been slowly saving up for my next second-hand car) so I took my son out for a ride. My bike is still at the shop getting fixed but I'll hopefully be able to ride with him on my own push bike as soon as next week.

Day off work today. Probably a good thing - means it's an extra day for my shoulders to rest. Went to see my wife's extended family. Kid city; I'm wrecked. Did a few table top crawls while playing with my son - only ten seconds at a time, I've heard they get a lot harder the longer you go. Hoping to work up to minute-long sets.

WIfe and son went to bed so I got some house cleaning and dishes done, then even managed a bit of meditation. Off to sleep soon.
 
agc

agc

Well-known member
from Melbourne, Victoria
Posts: 369
***** FITNESS LOG - Monday 27/04/2026 *****

Workout
  • 30 s + 10 s table top crawl
Other
  • 14 km bike ride
  • 8 mins meditation
Son's reached meltdown age. Wife had to call me to come down to the aquatic centre this morning because she couldn't get him into his car seat after their swim (it took me a few minutes myself once I was down there, he's very wriggly and persistent). I was worried that maybe there's something in the seat that's hurting him but he's fine as soon as the car starts moving. Must be a toddler logic thing.
 
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