I choose pain
- Thread starter pmbug
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That's how I feel right now.
Four miles to the track (only safe place to walk or run, around here) via bicycle path.
Four and a half, back (taking the bike path is longer, but safer).
45 minutes of fast-walking.
Keto breakfast.
Fruit for lunch.
...the question in the back of my mind is, IS it...WORTH it? Wouldn't a double gin-and-tonic and a big greasy slice of pizza, go good right now?
You can eat all that stuff, no prob.
You just have to make sure that you burn up all the calories that stuff will give you, on the same day that you consume them.
Ie: don't give your body time to convert it all to fat stores first.
Edited to add: Michael Phelps consumed up to 12,000 calories a day in training for the Olympics, and didn't gain a pound from it.
His level of metabolism, as an Olympic athlete, and my own, as a crippled old geezer, are somewhat different.
In the Navv, I was an eight-mile-a-day runner. It was the only way I could avoid being AdSepped for physical readiness standards. My genetics want to make me look like a giant pear; but I also have/had great lung capacity.
So, I ran. And then, at the end of it, I'd pig out - slop on the mess decks, or...at North Island, there was an ice-cream stand right by the road to our berth (and the Kitty Hawk's pier). AND, the Enlisted Club, which was pretty sorry - but they did have cheap draft beer, and I'd take a book down there, buy a pitcher, drink it and read...about the best company I could find, on the base, and I wasn't interested in hitting the town to go drinking.
Point is, back then, I could violate all kinds of dietary rules and do fine.
That point has long been passed. That gin-and-tonic will remain a memory. Or maybe I'll have one on New Year's.
In the Navv, I was an eight-mile-a-day runner. It was the only way I could avoid being AdSepped for physical readiness standards. My genetics want to make me look like a giant pear; but I also have/had great lung capacity.
So, I ran. And then, at the end of it, I'd pig out - slop on the mess decks, or...at North Island, there was an ice-cream stand right by the road to our berth (and the Kitty Hawk's pier). AND, the Enlisted Club, which was pretty sorry - but they did have cheap draft beer, and I'd take a book down there, buy a pitcher, drink it and read...about the best company I could find, on the base, and I wasn't interested in hitting the town to go drinking.
Point is, back then, I could violate all kinds of dietary rules and do fine.
That point has long been passed. That gin-and-tonic will remain a memory. Or maybe I'll have one on New Year's.
I am not saying that YOU could burn 12,000 calories a day.
What I am saying is that as long as your calorie output exceeds the amount of calories you consume (even if only by a tiny amount), those calories cannot be converted into fat.
....and was using Phelps as an extreme example with which to make the point.
A slice or two of pizza is fine. You just gotta burn the calories it gives you.
If you can't physically do as much as you used to be able to, then maybe you just can't have a slice every day.
.....but as a treat every so often? It'd be fine.
Moderation is your friend.
.....but also do not completely deprive yourself of the things you thoroughly enjoy.
As for metabolism goes, a heavier person has a higher metabolic rate than a skinny person does while doing the same activity.
....and yes, I realize most think that is backwards, but it's true.
If we both went for a 4 mile walk at an equal speed, you would burn more calories than I would.
.....and to burn more calories in the same amount of time is proof that your metabolic rate had to be higher than mine.
The biggest problem I see with your slice of pizza and shot of gin, is carbs it gives you.
Not because carbs are bad, but because they are less filling.
Therefore you will be more prone to eat again, sooner.
Which means more likely than not, you'll end up consuming excess calories.
That's the main prob with carbs. They encourage over eating due to being less filling.
A meal high in protein will keep you satiated longer than will a meal high in carbs.
.....but again, if you are burning it up, it's all a wash in the end.
Not because carbs are bad, but because they are less filling.
Therefore you will be more prone to eat again, sooner.
Which means more likely than not, you'll end up consuming excess calories.
That's the main prob with carbs. They encourage over eating due to being less filling.
A meal high in protein will keep you satiated longer than will a meal high in carbs.
.....but again, if you are burning it up, it's all a wash in the end.
Hmmm. My (limited) tests in immediately tracking blood-sugar reinforces what I'd read: That carbs create more havoc on blood-sugar levels, then sweets will.
I grant some are necessary. If for no other reason than, it's not cheap or convenient to live on just meat and vitamins. And..I've gotten that keto-breath. Before I understood what it was. When your breath stinks so bad even you can smell it yourself, you know it's bad.
Today, we're in a heat wave. And the indoor gym has set their A/C at 80...well, no point in coddling athletes looking to push their limits. It's 89 outside my window.
So I won't peddle a bike. I'm going to drive...40 miles to Lolo Pass, to a public trail in NFS land. It's 6000 ft elevation; it'll be a lot cooler.
I grant some are necessary. If for no other reason than, it's not cheap or convenient to live on just meat and vitamins. And..I've gotten that keto-breath. Before I understood what it was. When your breath stinks so bad even you can smell it yourself, you know it's bad.
Today, we're in a heat wave. And the indoor gym has set their A/C at 80...well, no point in coddling athletes looking to push their limits. It's 89 outside my window.
So I won't peddle a bike. I'm going to drive...40 miles to Lolo Pass, to a public trail in NFS land. It's 6000 ft elevation; it'll be a lot cooler.
If by "havoc" you mean a spike in blood glucose, then yes, they very well can cause that.
.....but when it spikes, that's your sign to get up and go do something by making your body move.
Ie: use your muscles to use up that spike in blood sugar. Muscles metabolize glucose better than any other tissue in your body.
Which is why it's important to maintain your muscles as you age. If you let yourself get soft and lose muscle mass as you age, that's when blood glucose spikes get worse and worse as there is less and less muscle mass to use it up.
It's when it doesn't get used up is when the body says, "ok, time to mop it all up and store it if he's not gonna use it".
It's also what leads to other stuff like neuropathy as your body tries to find more ways to deal with persistently high blood sugar.
If too hot to ride in the daytime, get ya some decent lights and either go ride after Sunset, or get up pre dawn before everyone is out, and ride then.
With lights you are easy to see and there are far fewer cars on the road.
Also, it is cooler and no Sunscreen required
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My A1C says I'm doing okay.
But other things, not so much. I do have some neuropathy.
When I step off the diet, I do do punitive physical activity. Mostly...I violated things today, couldn't yet get up. In an hour I'll be climbing the trail (which I know reasonably well) but that's a bit late for a meal I had an hour ago.
Oh, well. I'm at least doing better than my old man did at my age. Physically and mentally, both. I credit what exercise I do get.
But other things, not so much. I do have some neuropathy.
When I step off the diet, I do do punitive physical activity. Mostly...I violated things today, couldn't yet get up. In an hour I'll be climbing the trail (which I know reasonably well) but that's a bit late for a meal I had an hour ago.
Oh, well. I'm at least doing better than my old man did at my age. Physically and mentally, both. I credit what exercise I do get.
Pain report
Missed the last two days. Oof!
This morning I managed to jog 4 laps on the track (1 mile). Felt good.
(later)
Crucifix Crunch - I was feeling the abs burn as they worked through 3 sets of 15.
Core hold series
Form 1 - Kept the back off the floor until breath 18. Finished out 30 breaths with shoulders up and it felt good, I decided to move directly into Form 2 without a break. That was a mistake as I only last 2 breaths before realizing I wasn't going to make 10 breaths, much less 30. I stopped and rested.
Form 2 - After catching my breath, this was fairly easy. Until I got to breath 30. I nearly had muscle failure. I doubt I would have made it past breath 31 if I had tried pushing it.
Form 3 - After catching my breath - finished 30 breaths easy. Lower back was no problem (no arching) and feet did not cramp today.
Side planks - Concentrated on good form - especially keeping my body aligned straight. Managed 15 reps each side, but finishing each set was not easy. Form degraded (wobbly) as I got near 15. I've got more work to do getting my obliques in shape.
Active dead hang - Back felt strong. I made it to 22 breaths before my grip/hands hit failure.
Missed the last two days. Oof!
This morning I managed to jog 4 laps on the track (1 mile). Felt good.
(later)
Crucifix Crunch - I was feeling the abs burn as they worked through 3 sets of 15.
Core hold series
Form 1 - Kept the back off the floor until breath 18. Finished out 30 breaths with shoulders up and it felt good, I decided to move directly into Form 2 without a break. That was a mistake as I only last 2 breaths before realizing I wasn't going to make 10 breaths, much less 30. I stopped and rested.
Form 2 - After catching my breath, this was fairly easy. Until I got to breath 30. I nearly had muscle failure. I doubt I would have made it past breath 31 if I had tried pushing it.
Form 3 - After catching my breath - finished 30 breaths easy. Lower back was no problem (no arching) and feet did not cramp today.
Side planks - Concentrated on good form - especially keeping my body aligned straight. Managed 15 reps each side, but finishing each set was not easy. Form degraded (wobbly) as I got near 15. I've got more work to do getting my obliques in shape.
Active dead hang - Back felt strong. I made it to 22 breaths before my grip/hands hit failure.
Pain report
Missed yesterday. Was way too busy with other things.
This morning I jogged 4 laps on the track. Felt good.
(later)
Crucifix Crunch - Was very easy today. 3 sets of 15.
Core hold series
Form 1 - Kept the back off the floor until breath 20. Back started falling at 20 and finished at breath 21. Holding the shoulders up and back down out to 30 breaths was trivial and I contemplated moving straight into Form 2 without a break, but decided against it. I rested.
Form 2 - Shoulders up, back on the floor. It felt almost comfortable. Made it to 30 breaths easily (no foot cramps, no lower back arching). I decided to go straight into Form 3 with no rest/break.
Form 3 - Left foot started cramping around breath 13 or so. I had to relax the toe curling/foot pointing and finish out with toes pointed at the ceiling. Otherwise, it was surprisingly easy. No lower back arching issues.
Side planks - Good form. I did 15 reps each side. My feet tend to slide away from the elbow as I do reps and I occasionally have to adjust to pull my feet back closer to the elbow. Shoulders did great today with no popping.
Active dead hang - Back was strong again today. I made it to 25 breaths before grip/hands hit failure.
Missed yesterday. Was way too busy with other things.
This morning I jogged 4 laps on the track. Felt good.
(later)
Crucifix Crunch - Was very easy today. 3 sets of 15.
Core hold series
Form 1 - Kept the back off the floor until breath 20. Back started falling at 20 and finished at breath 21. Holding the shoulders up and back down out to 30 breaths was trivial and I contemplated moving straight into Form 2 without a break, but decided against it. I rested.
Form 2 - Shoulders up, back on the floor. It felt almost comfortable. Made it to 30 breaths easily (no foot cramps, no lower back arching). I decided to go straight into Form 3 with no rest/break.
Form 3 - Left foot started cramping around breath 13 or so. I had to relax the toe curling/foot pointing and finish out with toes pointed at the ceiling. Otherwise, it was surprisingly easy. No lower back arching issues.
Side planks - Good form. I did 15 reps each side. My feet tend to slide away from the elbow as I do reps and I occasionally have to adjust to pull my feet back closer to the elbow. Shoulders did great today with no popping.
Active dead hang - Back was strong again today. I made it to 25 breaths before grip/hands hit failure.
Pain report
Jogged 4 laps this morning. Felt good.
(afternoon)
Crucifix Crunch - Abs were feeling it mid way through 2nd set. Finished 3 sets of 15. Was winded by the end.
Core hold series
Form 1 - Held the back off the ground until breath 13 today. I felt weak/wimpy. Finished out the remaining breaths to 30 with shoulders up. I had briefly thought to go right into Form 2 without a rest when my back hit the floor, but it was clear by breath 20 that that would be a [Egon Spengler]bad[/Egon Spengler] idea. I rested.
Form 2 - At breath 20, the struggle became very real. I barely finished at breath 30. I might have been able to go another breath or two with superhuman effort, but definitely not more than that. I rested.
Form 3 - Left foot started cramping at breath 10. I had to finish with feet relaxed. Even so, my form started falling apart in 20s breath count. It was messy, but I finished the 30 breaths.
Side planks - I concentrated on form and did them slow. Right side shoulder popped the whole time. I only did 10 reps each side, but they were good reps. I felt it in the obliques.
Active dead hang - Back felt strong early. Didn't last though. I made it to breath 20 and my shoulders/upper back were on fire as I finished.
I much prefer doing these exercises in the morning when my schedule permits.
Jogged 4 laps this morning. Felt good.
(afternoon)
Crucifix Crunch - Abs were feeling it mid way through 2nd set. Finished 3 sets of 15. Was winded by the end.
Core hold series
Form 1 - Held the back off the ground until breath 13 today. I felt weak/wimpy. Finished out the remaining breaths to 30 with shoulders up. I had briefly thought to go right into Form 2 without a rest when my back hit the floor, but it was clear by breath 20 that that would be a [Egon Spengler]bad[/Egon Spengler] idea. I rested.
Form 2 - At breath 20, the struggle became very real. I barely finished at breath 30. I might have been able to go another breath or two with superhuman effort, but definitely not more than that. I rested.
Form 3 - Left foot started cramping at breath 10. I had to finish with feet relaxed. Even so, my form started falling apart in 20s breath count. It was messy, but I finished the 30 breaths.
Side planks - I concentrated on form and did them slow. Right side shoulder popped the whole time. I only did 10 reps each side, but they were good reps. I felt it in the obliques.
Active dead hang - Back felt strong early. Didn't last though. I made it to breath 20 and my shoulders/upper back were on fire as I finished.
I much prefer doing these exercises in the morning when my schedule permits.
Pain report
No jogging this morning. Mowed the yard instead.
(later)
Crucifix Crunch - Today I did the reps in slow motion. It really amped up the abs pain. By the end of set 3, my abs were crying.
Core hold series
Form 1 - Held the back off the ground until breath 22 today. Much better than yesterday. Finishing to 30 breaths with back down, shoulders up was trivially easy. I decided to try moving into Form 2 without a rest. The transition - moving hands from the hips to over head - really amps up the difficulty though. After 2 breaths I realized I wasn't going to make 30 breaths, so I stopped and rested.
Form 2 - It took effort to get to 30 breaths, but it wasn't a struggle. I decided to transition to Form 3 without a rest.
Form 3 - At first, it felt like the transition made the exercise easier. But at around breath 26, my lower back started arching and I had great difficulty keeping it down through breath 30. At least my left foot didn't cramp today.
Side planks - Today, I kept my neck and head straight instead of bent so that I can watch my form/feet as I exercise. It seems like a simple thing, but the change in alignment really changed how I felt the obliques working. I did 10 reps each side and at the end, my obliques felt like fire. I'll be keeping the neck/head straight from now on.
Active dead hang - Left hand grip felt off immediately as I started. I adjusted the grip without stopping the hang. I was about to give up at breath 20 but decided to push to failure. It took extreme mental effort to hang on until breath 23 today.
No jogging this morning. Mowed the yard instead.
(later)
Crucifix Crunch - Today I did the reps in slow motion. It really amped up the abs pain. By the end of set 3, my abs were crying.
Core hold series
Form 1 - Held the back off the ground until breath 22 today. Much better than yesterday. Finishing to 30 breaths with back down, shoulders up was trivially easy. I decided to try moving into Form 2 without a rest. The transition - moving hands from the hips to over head - really amps up the difficulty though. After 2 breaths I realized I wasn't going to make 30 breaths, so I stopped and rested.
Form 2 - It took effort to get to 30 breaths, but it wasn't a struggle. I decided to transition to Form 3 without a rest.
Form 3 - At first, it felt like the transition made the exercise easier. But at around breath 26, my lower back started arching and I had great difficulty keeping it down through breath 30. At least my left foot didn't cramp today.
Side planks - Today, I kept my neck and head straight instead of bent so that I can watch my form/feet as I exercise. It seems like a simple thing, but the change in alignment really changed how I felt the obliques working. I did 10 reps each side and at the end, my obliques felt like fire. I'll be keeping the neck/head straight from now on.
Active dead hang - Left hand grip felt off immediately as I started. I adjusted the grip without stopping the hang. I was about to give up at breath 20 but decided to push to failure. It took extreme mental effort to hang on until breath 23 today.
Pain report
Went to the track this morning. Made it 8 steps into the jog before I had to stop because of equipment failure (waistband on an old pair of underwear failed to keep them in place). Frustrating.
(later)
I had a strong case of mental fatigue today. I really wasn't into it at the start.
Crucifix Crunch - I did the first set too fast. I didn't even feel the abs working. I realized my mental game was off and focused. I did the second set in super slow mo. Abs screamed pain this time. Third set I did a just a bit faster than 2nd set (but slower than 1st set) and focused on squeezing the abs to lift the legs. Surprisingly, it was less painful than the 2nd set.
Core hold series
Form 1 - Focused effort. My back hit the floor on the exhale of breath 20. I finished to 30 breaths with shoulders up and rested without any desire to try transitioning to Form 2 without rest.
Form 2 - Lower back started wanting to arch somewhere after breath 20. It took effort to keep it on the floor as I finished to 30 breaths. I again chose to rest instead of immediate transition.
Form 3 - Fairly easy. Lower back still wanted to arch, but I kept it down. Overall, I felt weak today after the initial 20 breaths on Form 1.
Side planks - Kept neck and head straight like yesterday. Did 15 good reps on each side. It feels like the obliques are really working now.
Active dead hang - Not sure why after my struggles with the earlier routine, but I was really determined today and as I got to breath 20 I resisted the urge to let go. I bore down and held on. At breath 25, I again wanted to and refused to give up. My back, shoulders, and arms were shaking. Abs and legs were steady. I held on until breath 30 and my hands felt like jello after I released the bar. I finally managed a new milestone in today's workout.
Went to the track this morning. Made it 8 steps into the jog before I had to stop because of equipment failure (waistband on an old pair of underwear failed to keep them in place). Frustrating.
(later)
I had a strong case of mental fatigue today. I really wasn't into it at the start.
Crucifix Crunch - I did the first set too fast. I didn't even feel the abs working. I realized my mental game was off and focused. I did the second set in super slow mo. Abs screamed pain this time. Third set I did a just a bit faster than 2nd set (but slower than 1st set) and focused on squeezing the abs to lift the legs. Surprisingly, it was less painful than the 2nd set.
Core hold series
Form 1 - Focused effort. My back hit the floor on the exhale of breath 20. I finished to 30 breaths with shoulders up and rested without any desire to try transitioning to Form 2 without rest.
Form 2 - Lower back started wanting to arch somewhere after breath 20. It took effort to keep it on the floor as I finished to 30 breaths. I again chose to rest instead of immediate transition.
Form 3 - Fairly easy. Lower back still wanted to arch, but I kept it down. Overall, I felt weak today after the initial 20 breaths on Form 1.
Side planks - Kept neck and head straight like yesterday. Did 15 good reps on each side. It feels like the obliques are really working now.
Active dead hang - Not sure why after my struggles with the earlier routine, but I was really determined today and as I got to breath 20 I resisted the urge to let go. I bore down and held on. At breath 25, I again wanted to and refused to give up. My back, shoulders, and arms were shaking. Abs and legs were steady. I held on until breath 30 and my hands felt like jello after I released the bar. I finally managed a new milestone in today's workout.
My own report: I tapped out.
No, I'm still staying active, with 3-mile fast walks every day; but anything moar, is a no-sale.
I was lifting some moderately-heavy stuff, about 40 pounds each container...I try to use my left hand but had to switch over to the right to do something. I expected pain, but not lasting pain. Even light gentle use of the right arm, seems to drive the bone spurs into tearing the rotator cuff.
I was also driving a ways on Thursday. Once home, my back let me know how things were - excruciating pain out of the lower back. I recognize that pain - it started it all, started my early retirement back in 2015. I was off work for 6 weeks, not a good thing when you have eight months on the job.
Now it's manifesting in even simple things like sitting for a time in a moving car.
I know what the problem is - my spine looks like cable that got wrapped off the spool, and the windlass just kept winding. It's bad, and I don't think there's any solution to it.
As for the arm...nobody's saying "surgery" but I'm expecting that's moar because I'm a cost-burden, and an unwelcome one, at the VA, than it is expert medical advice.
Nor do I think much of THEM - not so much the VA but "doctors" in general.
Anyway, I guess my arms are gonna assume toothpick appearances, like frail old people who don't exercise, look like.
No, I'm still staying active, with 3-mile fast walks every day; but anything moar, is a no-sale.
I was lifting some moderately-heavy stuff, about 40 pounds each container...I try to use my left hand but had to switch over to the right to do something. I expected pain, but not lasting pain. Even light gentle use of the right arm, seems to drive the bone spurs into tearing the rotator cuff.
I was also driving a ways on Thursday. Once home, my back let me know how things were - excruciating pain out of the lower back. I recognize that pain - it started it all, started my early retirement back in 2015. I was off work for 6 weeks, not a good thing when you have eight months on the job.
Now it's manifesting in even simple things like sitting for a time in a moving car.
I know what the problem is - my spine looks like cable that got wrapped off the spool, and the windlass just kept winding. It's bad, and I don't think there's any solution to it.
As for the arm...nobody's saying "surgery" but I'm expecting that's moar because I'm a cost-burden, and an unwelcome one, at the VA, than it is expert medical advice.
Nor do I think much of THEM - not so much the VA but "doctors" in general.
Anyway, I guess my arms are gonna assume toothpick appearances, like frail old people who don't exercise, look like.
Sorry to hear about the pain/injury. One thought on the lower back pain - stretch your hamstrings. Do it slow. Do it right. Tight hammys exacerbate problems with lower back pain. If you're walking a lot, they are probably pretty tight.
That's proof of what I tell people.
That when you think you're on the verge of having to give up, the reality is that you've still got at least 40% of a full tank.
So way to go!
Pain report
This morning I jogged 4 laps (1 mile). No equipment failure.
(later)
Crucifix Crunch - Slo mo + squeezing abs. 3 set of 15 and I felt almost every rep. It was easy, but the abs were definitely working.
Core hold series
Form 1 - I really wanted to push for a new record on holding the back off the ground and I was doing great until about breath 15 maintaining a steady breathing and tight body position. After breath 15, the back wanted to ratchet closer to the ground with every breath and I could not bear down to stop it. It finally hit the floor on breath 20. I finished out with shoulders up and rested.
Form 2 - Back down, shoulders up. 30 breaths was more or less easy, so I transitioned to Form 3 without stopping/rest.
Form 3 - Left foot started signalling cramping mid way through, so I had to relax the toe curl, but otherwise finished 30 breaths pretty easily. Kept the lower back on the floor (no arching). It felt good to finish strong without a rest break after Form 2.
Side plank - head/neck straight, 15 reps each side. Right side obliques felt amazing for every rep (they really worked hard). Left side felt good, but not as amazing as right side. Left side got a bit sloppy after rep 10. Not sure if that was a muscle or mental issue.
Active dead hang - I activated the back muscles and started the hang. Around breath 20, I was starting to feel my grip scream in pain. Every fiber wanted me to quit at breath 25, but I refused to give up until breath 30. At breath 30, my grip gave out as I finished. Success.
This morning I jogged 4 laps (1 mile). No equipment failure.
(later)
Crucifix Crunch - Slo mo + squeezing abs. 3 set of 15 and I felt almost every rep. It was easy, but the abs were definitely working.
Core hold series
Form 1 - I really wanted to push for a new record on holding the back off the ground and I was doing great until about breath 15 maintaining a steady breathing and tight body position. After breath 15, the back wanted to ratchet closer to the ground with every breath and I could not bear down to stop it. It finally hit the floor on breath 20. I finished out with shoulders up and rested.
Form 2 - Back down, shoulders up. 30 breaths was more or less easy, so I transitioned to Form 3 without stopping/rest.
Form 3 - Left foot started signalling cramping mid way through, so I had to relax the toe curl, but otherwise finished 30 breaths pretty easily. Kept the lower back on the floor (no arching). It felt good to finish strong without a rest break after Form 2.
Side plank - head/neck straight, 15 reps each side. Right side obliques felt amazing for every rep (they really worked hard). Left side felt good, but not as amazing as right side. Left side got a bit sloppy after rep 10. Not sure if that was a muscle or mental issue.
Active dead hang - I activated the back muscles and started the hang. Around breath 20, I was starting to feel my grip scream in pain. Every fiber wanted me to quit at breath 25, but I refused to give up until breath 30. At breath 30, my grip gave out as I finished. Success.
Probably not going to get my ab workout in today. Busy schedule. However, I did manage to get to the track this morning and everything was nice - cool weather and the track to myself. As I was on lap #4, I thought my joints (knee/hip) felt good, so I'd jog a little extra. I did 5 laps (1.25 miles). They say sometimes less is more. Today I think more might have been less. After I finished the jog and was walking home, my left knee was signalling a tinge of soreness/pain. Hopefully I didn't push it too much and it feels good tomorrow morning.
Pain report
Missed the last two days. Monday was due to schedukling. Yesterday was due to just chose not to do it. It was raining yesterday morning and I didn't get my jog in either.
This morning I went for a jog with a knee brace on my left knee. Did 4 laps and it felt good.
(later)
Crucifix Crunch - Starting on set 2, my abs started crying. Set 3 was pain. Finished the 3 sets of 15, but my abs were complaining.
Core hold series
Form 1 - Only kept the back off the floor until breath 13 today. Finishing out to breath 30 with the lower back flat on the floor took effort. I rested after.
Form 2 - Made it to 30 breaths, but my abs were weak and sore the whole way through. I rested after.
Form 3 - Left foot started cramping around breath 10. I relaxed the foot and continued. Around breath 20, the lower back started wanting to arch and it took major effort to keep it flat to the floor. I was very relieved when I finished breath 30.
Side planks - Great form and slow, controlled movement - Did 10 on the right side and though I would push to 15. Did one more rep and everything got wobbly. I stopped. Started on the left side and my right foot started cramping at rep 8 and I could not continue. I tried stretching out the foot and catching my breath, but as I tried to resume the planks, the foot would cramp again. Oh well.
Active dead hang - Activated the back muscles and started the hang. Got to breath 10 feeling pretty good, but at breath 15, I totally lost it. Only 15 breaths today.
Missing two days had a noticeable negative impact on my performance I think.
Missed the last two days. Monday was due to schedukling. Yesterday was due to just chose not to do it. It was raining yesterday morning and I didn't get my jog in either.
This morning I went for a jog with a knee brace on my left knee. Did 4 laps and it felt good.
(later)
Crucifix Crunch - Starting on set 2, my abs started crying. Set 3 was pain. Finished the 3 sets of 15, but my abs were complaining.
Core hold series
Form 1 - Only kept the back off the floor until breath 13 today. Finishing out to breath 30 with the lower back flat on the floor took effort. I rested after.
Form 2 - Made it to 30 breaths, but my abs were weak and sore the whole way through. I rested after.
Form 3 - Left foot started cramping around breath 10. I relaxed the foot and continued. Around breath 20, the lower back started wanting to arch and it took major effort to keep it flat to the floor. I was very relieved when I finished breath 30.
Side planks - Great form and slow, controlled movement - Did 10 on the right side and though I would push to 15. Did one more rep and everything got wobbly. I stopped. Started on the left side and my right foot started cramping at rep 8 and I could not continue. I tried stretching out the foot and catching my breath, but as I tried to resume the planks, the foot would cramp again. Oh well.
Active dead hang - Activated the back muscles and started the hang. Got to breath 10 feeling pretty good, but at breath 15, I totally lost it. Only 15 breaths today.
Missing two days had a noticeable negative impact on my performance I think.