Nebulus' restart

Nebulus

Member
Berserker from Bavaria
Posts: 21
New hive - new check-in thread :) (after i realized the hive moved and i needed to re-register)

Some hive members will probably remember me.

For all others or as a recap of my journey with darebee and fitness/sports, here is a short summary:


In my youth and my 20s i worked out using dumbbells and barbells. So the more classic gym rat stuff. I also enjoyed the Spinning classes a lot.
Then came a break with some complacency :)
In my mid 30s i came to the conclusion that i need to become fitter (and now it feels like i am back at the same point ;) ).
I started to play with Freeletics and the Madbarz app. After that the 90 day challenge by Mark Lauren was a big influence to me.
I really gained a lot of fitness and loved the bodyweight exercise approach. During this i discovered darebee and started to do some programs and also joined the hive.
Worked my way up to 10 consecutive pullups and 50 pushups.
Getting better at jogging/running was also on the menu. I finished a half marathon (in a very slow pace) but: i did it :)
Now i am more into cycling. The longest route so far has been 100km.

And a completely different, crazy and wierd path led me to get into hanggliding :)


What happened recently?

Well, in July i had an accident with my bike and injured my right shoulder. I had a surgery at the beginning of august and i am now working on the recovery.


What are my current goals?

* Gain back a lot of muscle. According to my "smart" scale i lost at least 5kg of muscle mass (and replaced it with fat).
A bunch of exercises are still out of question/reach, for example Pushups, Dips, Pullups.

* Loose a lot of fat :) ... together with the point above, yes, body recomposition is the name of the game.

* Get my shoulder back to "normal". I want to be able to do bodyweight workouts without having to check/worry if my shoulder can handle it.
Shortly before getting injured i loved to do Strong by Zumba in our local sports club. I want to be able to do these workouts/programs again.
And of course i want to be able to do Pullups and Dips again.

* Go flying again next year.

* I want to improve my cycling game. Okay, summer is over but i love zwifting so this will be also a part of my fitness regime in winter.
Besides this i bought a nice gravel bike which wants to be ridden :)
Finally riding a 200km brevet next year would be a cool feat.

That's it for now. Fingers crossed that i have the consistency to post regularly now.
 

Fremen

Well-known member
Mercenary from Italy
Posts: 524
"“Keep an eye on the staircases. They like to change.” Percy Weasley, Harry Potter and the Sorcerer’s Stone."
Welcome to the New Hive :)
 

Nebulus

Member
Berserker from Bavaria
Posts: 21
And today another checkin, trying to get a consistent rhythm of working out.

Today i did the Rockin' Abs workout on Level 1 to do a bit for my abs. Level 1 since i want to start slow to avoid getting too sore.
Also did some mobility work for my shoulder. Should remember to do it much more frequently.

Read you soon!
 

Nebulus

Member
Berserker from Bavaria
Posts: 21
Well, consistency is still lacking somewhat. But i'll get there (hopefully).

On tuesday (10.11.) i did
Tricep pulldowns with theraband (purple): 50, 45, 40
Inside-/Outside rotation with theraband (blue): 20, 20, 20
Hammer curls 7.5kg: 10, 10, 10
Horizontal rows on rings: 15, 15, 15

It feels like i can slowly put more load on the injured shoulder. It still does not feel like the non-injured shoulder ... and i guess this might not change in the future.
But i am not restricted in my everyday life in any way so no reason to be grumpy.

I hope you are all enjoying your weekend so far. :)
 

Nebulus

Member
Berserker from Bavaria
Posts: 21
Today some more working out :)
Went for a mix of leg, abs and a bit biceps/back.

"Yet another great choice" on level 1 (Legs)
"Ultimate abs" on level 1 (yeah, you guessed it .. Abs :D )

Also did my horizontal rows with the rings, 3 sets of 20

Read you soon!
 

Nebulus

Member
Berserker from Bavaria
Posts: 21
@NancyTree Thx! :)

My feeling about doing the workouts on level 1 was absolutely correct :D . The leg workout gave me "nice" but okay DOMS. If i would have gone for level 3 i guess i would have regretted it. Abs were not really sore, so i can amp up there a bit.

Today i did a bit for bicep&triceps (right arm only ;) ).
Hammer curls (7.5kg): 5 sets of 15
Tricep pulldowns (purple band): 5 sets of 15

Both not really challenging, i guess i'll go heavier next time. I'm always a bit unsure in this regard. Without injured shoulder there would be no question to go heavy/hard af.
But i'm always a bit worried about potentially going too heavy to fast. However, i a going to try the 10kg for the DB curls next time. I mean the body and it's structures adapt (yes, muscles are fast, tendons and ligaments very slow) to the demands it's been objected to. And i'm never training with/into pain.

Only one day to go until weekend ... read you soon my dear bees! :)
 

Nebulus

Member
Berserker from Bavaria
Posts: 21
@Nanna Io Thx! :)

Went for a nice bike ride today. Weather was not perfect, very slight rain and some wind. But still good since there were not that many people around. In total around 30km.
I also tested if i can use a heavier dumbbell for the hammer curls. Yes, works. 10kg are good for 3 sets of 15 reps.
Added 3 sets of 30 reps tricep pulldowns with the purple band.

Next week i have 3 days off, so only work on monday and tuesday .. yay. :move:

Read you soon!
 

Nebulus

Member
Berserker from Bavaria
Posts: 21
Today a bit more working out.

Horizontal (~30 deg) rows on the rings: 4 x 20
Incline Pushups on bed headboard: 4 x 10

Mobility for right arm: "Arm behind back"

And for lower body i did the "Yet another great choice" on level 1 again. I'm curious if the doms is going to be similar to the last time.

Until next time, bye :)
 

Nebulus

Member
Berserker from Bavaria
Posts: 21
Mhh ... again a bit longish gap between checkin ins.

Good things first: i haven't been lazy :)
I regularly did my mobility and strengthening stuff for my right arm.
Last week i had some days off and on friday i went for a longish bike ride. Rode 52km with only short breaks to find the way.
But i forgot to take something to eat along ... bad mistake. In the last 10km i really felt how my energy got low and lower.
However, it's a promising start to ramp things up and go further (with proper nutrition etc.).

I hope everything is fine/okay on your side, read you soon! :)
 

lpf

Well-known member
Rogue Posts: 51
"“I am, and always will be, the optimist. The hoper of far-flung hopes, and the dreamer of improbable dreams.” (Eleventh Doctor)"
But i forgot to take something to eat along ... bad mistake. In the last 10km i really felt how my energy got low and lower.
yeah, I know this problem.... I tend to forget to eat too, during my rides....
the main problem for me is, that I do not only feel this during the ride, but also for the rest of the day.... it is really hard to compensate
 
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