I choose pain

[Joe King]

73 years old. No falls please.

Get'cha one of those big trikes.

7 speeds

$283 at Home Depot. (of all places)

Edited to add: even has lumbar support.

 

[Casey Jones]

Just looking at that, makes me feel old.

FWIW, it's tippy. We had a retarded kid living several blocks over when I was a rug-rat...he had one of those, and yes, he would tip it over.

Later on, as a motorcyclist...and an aging one, seeing the older geezers getting Harley trikes...I saw how tippy THEY were, and how cautiously those old wannabees would go around curves and corners.

I ALSO saw the Can-Am come out. That's a "Reverse Trike" - two wheels up front, one in the rear, and a LOT moar stable. Those handle like a snowmobile - which is far different than a motorcycle that can bank, but at least with two wheels up front, it's stable.

 

[Joe King]

Just looking at that, makes me feel old.

Well yea, you don't see many 30-somethings on a trike.
.....but for someone needing some extra stability and not wanting to fall, it's just the ticket.

Throw some studded snow tires on that thing, and you could go almost anywhere, no prob.

We've had snow days here where I'd be the only one to show up at work. I got there on a regular bike. Ice and snow all over the road. Had zero problems beyond just needing to be a little bit extra careful. Not quite 5 miles each way. It's more do-able than most would think.

Btw, best days at work are the days no one else shows up. No matter what you end up doing, you the hero. lol

FWIW, it's tippy. We had a retarded kid living several blocks over when I was a rug-rat...he had one of those, and yes, he would tip it over.

I think a lot of those things come with steering limiters to help prevent that problem.
.....but even if this one don't, I doubt @foolsgold would be gettin' too crazy on it. He just tryin' to get some exercise.


Edited to add: just saw they have a nice looking purple one for $278

I ALSO saw the Can-Am come out. That's a "Reverse Trike" - two wheels up front, one in the rear, and a LOT moar stable.

I saw one like that. It could lean into the corners. Looked like it'd be a fun ride.

 

[foolsgold]

This is the bike I ride and it's in great condition, but a slightly older model. https://www.specialized.com/us/en/expedition-sport/p/106353?color=195721-106353

I put a new seat on it today as my old boney ass get sore after 90 minutes.

The new seat is in the foreground , the old seat is behind it.

 

[foolsgold]

That trike bike is not for me.

Get'cha one of those big trikes.

7 speeds

$283 at Home Depot. (of all places)

Edited to add: even has lumbar support.




View attachment 20233

 

[Joe King]

That trike bike is not for me.

I kinda figured as much.
.....but it is a bike that'd be harder to fall off of.

I wouldn't ride one either, at least not until it'd be the only thing I could ride. lol

 

[pmbug]

I considered an outdoor recumbent bike a while back, but after doing some research, the best ones - the ones I liked and and would use - were all made by small shops and sold through authorized dealer networks. They were just too expensive for me to justify.

 

[foolsgold]

Recumbent bikes look wierd to me, what's the attraction? A bad back maybe?

AI's take...

Disadvantages.
What are the disadvantages of a recumbent bike?

AI Overview

Recumbent bikes, while comfortable, are generally heavier, bulkier, and harder to transport or store than traditional bikes. They offer poor visibility to motorists, limited uphill climbing efficiency, and lower upper-body/core engagement. Additionally, they often cost more, have limited maneuvering capabilities, and do not provide the same bone-strengthening weight-bearing benefits as upright cycling.

No Advantages are listed LOL.

 

[foolsgold]

The rail trail I ride on can be busy with walkers, runners, bikers, baby carriages and the like. Other than crashing into someone there's little chance of me falling but I do wear a Bell brain bucket just in case. I just have to be patient when I encounter a traffic jam.

 

[Casey Jones]

Recumbent bikes look wierd to me, what's the attraction? A bad back maybe?

AI's take...

Disadvantages.
What are the disadvantages of a recumbent bike?

AI Overview

Recumbent bikes, while comfortable, are generally heavier, bulkier, and harder to transport or store than traditional bikes. They offer poor visibility to motorists, limited uphill climbing efficiency, and lower upper-body/core engagement. Additionally, they often cost more, have limited maneuvering capabilities, and do not provide the same bone-strengthening weight-bearing benefits as upright cycling.

No Advantages are listed LOL.

Ten years ago, I got a recumbent (two-wheel) bike out of a pawn shop, cheap. Made by Burley - the company that makes many of those bike trailers for babies. Burley briefly tried making recumbent bikes, but gave it up...legal liabilities, maybe.

Mine was well-made and only lightly used. Problem? I couldn't BALANCE on it!

Now keep in mind, this was long before arthritis and my hip problems manifested. I wasn't even diagnosed diabetic at that point; but putting me on that laid-back seat, with my feet high up to work the crank, just messed with my balance.

At the time I rode a conventional mountain bike all the time, so that wasn't it...it was, just somehow for me, an unnatural layout.

Be forewarned.

 

[pmbug]

Recumbent bikes look wierd to me, what's the attraction? A bad back maybe?

There are many different types of recumbent bikes with slightly different engineering design choices that make a big difference in how the bike works. The main benefit is relieving stress on the lower back.

...
Recumbent bikes, while comfortable, are generally heavier, bulkier, and harder to transport or store than traditional bikes. They offer poor visibility to motorists, limited uphill climbing efficiency, and lower upper-body/core engagement. Additionally, they often cost more, have limited maneuvering capabilities, and do not provide the same bone-strengthening weight-bearing benefits as upright cycling.

- Heavier/bulkier - not a problem for me. I am not transporting bikes anywhere. I would just ride around the streets of local burbs.
- Poor visibility - perhaps - I see folks riding them. Doesn't seem like an issue in the neighborhood streets where speed limits are generally 20mph.
- uphill climbing - lol. I live on the Texas Gulf Coast. There is no uphill around here.
- limited maneuvering - this is highly dependent upon the engineering design that you choose.

You only asked your AI about disadvantages. I asked Grok "What are the benefits and disadvantages of a outdoor recumbent bikes?":

Outdoor recumbent bikes(often called "bents") have a reclined seating position with a supportive backrest and pedals positioned forward, unlike traditional upright bicycles. They are built for real-world riding on roads, bike paths, or light trails (as opposed to stationary indoor models). Designs vary, including short-wheelbase (SWB — more compact and responsive), long-wheelbase (LWB — more stable and comfortable for touring), highracers, and lowracers.

Here’s a balanced overview of the benefits and disadvantages, drawn from rider experiences and expert sources.

Benefits​

• Exceptional comfort for long rides — The reclined position with a large supportive seat distributes your weight across your back, buttocks, and thighs instead of concentrating pressure on the sit bones, wrists, neck, and lower back. This reduces strain and makes extended rides far more enjoyable, especially for people with back pain, arthritis, neck issues, or injuries. Many riders report being able to ride much longer without discomfort.
• Superior aerodynamics and speed on flats/downhills — The low, streamlined profile cuts wind resistance significantly. Recumbents often feel faster and more efficient on level ground and descents with less effort than upright bikes.
• Reduced fatigue and efficient pedaling — The position engages larger leg muscles (glutes and hamstrings) more effectively while keeping your upper body relaxed. This leads to less overall fatigue on long outings.
• Better forward visibility and neck comfort — Your head stays in a natural upright position (like driving a car), eliminating the need to crane your neck forward. This provides a clearer view of the road ahead and prevents “Sherman’s neck” strain common on upright bikes.
• Stability from a lower center of gravity — Many riders feel more planted and stable at speed, with less risk of tipping in certain situations compared to upright bikes.
• Health and accessibility advantages — Gentler on joints, suitable for rehabilitation, seniors, or riders with balance/mobility limitations (though trikes are often even better for the latter). Good posture is encouraged.
• Unique riding experience — Many owners describe it as more relaxing and fun, with easier enjoyment of scenery.

Example of a two-wheel recumbent bike in the reclined riding position on pavement.

Disadvantages​

• Harder hill climbing — You cannot stand on the pedals to generate extra power or use different muscle groups for bursts. Steep or long climbs are noticeably slower and more demanding, even with very low gearing. Many riders find this the biggest drawback compared to upright bikes.
• Lower visibility to motorists — The low profile makes you harder to see in traffic, especially at intersections or in congested areas. A tall flag, bright lights, reflective gear, and high-visibility clothing are strongly recommended.
• Challenging low-speed handling and mounting/dismounting — Balancing at very slow speeds or stops can be trickier on two-wheel models (especially longer ones). Starting and stopping requires more practice and technique; tipping is common for beginners.
• Reduced maneuverability in tight spaces — Longer wheelbase models are less agile for sharp turns, crowded paths, or urban environments compared to upright bikes. Short-wheelbase versions are better in this regard but still differ from traditional bikes.
• Weather exposure — You’re more exposed to sun (face-up position), rain spray from the rear wheel, and cold. Some riders prefer upright bikes in bad weather.
• Storage, transport, and practicality issues — The longer or unconventional frame takes more space. It can be harder to fit on standard bike racks, in cars, or in storage. Carrying gear is also more limited (no easy backpack use).
• Looking behind is difficult — Turning your head fully is awkward, so good mirrors are essential.
• Higher cost and learning curve — Quality recumbents are often more expensive. Handling, steering (under-seat or over-seat), and overall feel require an adjustment period.
• Group riding and certain terrains — Keeping up on hills or in fast groups can be harder. Very rough or technical off-road terrain is usually less ideal than on a good mountain or gravel upright bike.

Dynamic example of a two-wheel recumbent bike in motion.

Example of a long-wheelbase (LWB) recumbent bike, which offers excellent touring stability and comfort.

Bottom Line​

Outdoor recumbent bikes excel for riders who prioritize comfort, long-distance touring, flat-to-rolling terrain, and joint-friendly exercise. They shine for daily rides, brevets, or anyone who finds upright bikes painful after an hour or two.

They are less ideal if you frequently tackle steep hills, navigate busy urban traffic with tight maneuvers, ride in groups, or need maximum agility and easy storage/transport.

Recommendation: Test ride several models (different wheelbases and heights) before buying — the feel is very different from an upright bike. Many enthusiasts become lifelong converts once they adapt, while others prefer the versatility of traditional bikes.

Safety note: Always use mirrors, lights, a flag, and bright clothing, and practice low-speed skills in a safe area. Electric-assist recumbents can help offset climbing disadvantages if that’s a concern.

Would you like recommendations on specific models, comparisons to trikes, or advice for beginners?

 

[Joe King]

I considered an outdoor recumbent bike a while back, but after doing some research, the best ones - the ones I liked and and would use - were all made by small shops and sold through authorized dealer networks. They were just too expensive for me to justify.

What about a regular bike?


As for outdoor recumbents, is there such thing as an indoor recumbent bike? I've only ever seen the kind that you'd ride outdoors.

I tried one once. It seemed alright. Will say it was comfortable to ride.

Saw a guy at a trailhead parking lot with one. We started talking about it, and he asked me if I'd like to try it. I just rode around the parking lot a few times. Seemed ok, but I don't think I'd want one.

They are just too low to the road for my tastes. On the streets, you need to be as visible as possible, and being down low doesn't do anything to get you into a zoned-out drivers line of tunnel vision sight.

 

[pmbug]

Pain report

No jog this morning (still resting knee)

(afternoon)

Crucifix Crunch - Slow, controlled, easy. Long rest when 3 sets of 15 finished

Core hold series
Form 1 - Kept the back off the ground until breath 24 again today. Finishing to 30 with back down and shoulders up was trivial, so I went directly to Form 2 without resting/stopping.
Form 2 - It took some effort, but wasn't really a struggle to keep the lower back on the floor (not allowing it to arch up). I transitioned directly to Form 3 (no rest/break)
Form 3 - Lower back really wanted to arch, but I managed to keep it on the floor for the most part. Finished all 30 breaths. Felt great when I finished.

Side planks - Slow and controlled. Did 15 reps each side. Obliques felt good today and could easily have gone 20 reps or more, but I stopped because my shoulders were crying.

Active dead hang - Held on until breath 25. I did my breaths slow and controlled today. It felt really good.

 

[pmbug]

Pain report

No jog this morning (knee)

Crucifix Crunch - I was more focused today than I was the last couple of days. It's still very easy, but I was feeling the abs work in the 3rd set today. Long rest after I finished.

Core hold series
Form 1 - Held the back off the ground through breath 27 today. At breath 25 I thought I might make it to 30. When I hit the wall, the muscles go from good to fail in a breath. Finishing to 30 was trivial. Transitioned to Form 2 immediately (no stop/rest).
Form 2 - It took effort, but was less of a struggle to keep the lower back flat on the floor today. No arching allowed. I transitioned to Form 3 immediately (no stop/rest).
Form 3 - I had to really maintain focused effort through every breath to keep the lower back flat on the floor with my abs tight and doing the work. Made it to breath 30 and was amazed that I had plenty more in the tank - I could have gone for a bit longer but I didn't push it today. I'm guessing it's because I did the workout in the morning today instead of the afternoon.

Side planks - Right side first - felt strong today. I did 20 reps. Right shoulder complained when I finished. Right side oblique did work. Left side - no issue though rep 15, but around rep 18, the left side hit the wall. Finishing 20 reps was a struggle. Left shoulder also complained. Left side oblique did work.

Active dead hang - Started strong, but by breath 15, my body was telling me I was done. I refused to quit though and as I exhaled on breath 20, all my muscles were shaking and I thought failure was imminent, but I actually lasted until breath 25. I'll take it.

 

[foolsgold]

Monday July 13th 9 miles.
Tuesday July 14th 12 miles.
Wednesday July 15th smokey conditions
Thursday July 16th 10 miles.
Friday July 17th 14 miles.
July 18th rain and smoke
Sunday July 19th 17.5 miles.

Monday July 20th 10 miles. This one kicked my butt. I had no energy, couldn't push myself. It will be raining today and tomorrow. I need the rest.

 

[Joe King]

Monday July 13th 9 miles.
Tuesday July 14th 12 miles.
Wednesday July 15th smokey conditions
Thursday July 16th 10 miles.
Friday July 17th 14 miles.
July 18th rain and smoke
Sunday July 19th 17.5 miles.

Monday July 20th 10 miles. This one kicked my butt. I had no energy, couldn't push myself. It will be raining today and tomorrow. I need the rest.

That's great. Almost 9 miles average daily.

Keep it up.

 

[foolsgold]

I certainly will try Joe King. I got my second steroid shot in my heel this morning, Dr told me to take it easy for a few days It's been raining cats and dogs anyway, so resting..

 

[pmbug]

Pain report

No jog this morning.

(afternoon)

I really wasn't feeling it today and almost just skipped the workout. But I didn't.

Crucifix Crunch - It's become trivially easy now - just a warm up for the Core hold series. 3 sets of 15.

Core hold series
Form 1 - Kept the back off the ground through breath 25. Finished to 30 breaths with shoulders up and transitioned immediately to Form 2
Form 2 - I had to focus to keep the lower back flat on the floor. After 30 breaths, I immediately transitioned to Form 3.
Form 3 - At around breath 20 or so, the lower back started arching up and I had great difficulty trying to correct it back to the floor. I finished to 30 breaths, but a few of them were with the lower back arched.

Side planks - I stopped at 15 reps each side today. My shoulders were signalling stress so I didn't push it.

Active dead hang - Pushed through the mental wall at 15 breaths. At 20 breaths back muscles started shaking. At 25 breaths my hands/grip were screaming warnings. I held on to breath 30 though. It took great effort, but felt good when I finished.

 

[pmbug]

Pain report

I decided to chance it going for jog this morning. Left knee felt a bit tender for the first lap, but from the second lap on, the leg/knee felt strong/normal (I did NOT use my brace). I finished 4 laps and it felt awesome.

I also mowed the yard this morning afterwards (got it in before Bertha drops rain on us.

(afternoon)

Crucifix Crunch - 3 sets of 15. Easy.

Core hold series
Form 1 - Held the back off the floor through breath 24. Finished to 30 breaths with shoulders up. Transitioned immediately to Form 2 (no rest/stop)
Form 2 - Lower back wanted to arch. I did not let it. 30 breaths and immediately transitioned to Form 3.
Form 3 - It was more of a struggle to keep the lower back flat on the floor. I finished to 30 breaths, but the lower back was not flat to the floor for all of them.

Side planks - I again stopped at 15 reps (each side). Shoulders are weak. Left side oblique had trouble finishing today.

Active dead hang - I didn't feel the mental wall at breath 15 today. It came more around breath 20. At breath 25 the urge to stop was strong. I held on and finished 30 breaths. Felt good after I let go.

 

[pmbug]

Pain report

I went for a jog this morning. Left knee felt great the entire time. 4 laps on the track slow and easy.

(later)

Crucifix Crunch - 3 sets of 15. Today I concentrated on squeezing the abs to start each rep. I was feeling it even in the first set. Still finished all reps easily, but the abs felt like they did some work.

Core Hold Series
Form 1 - It took some real effort (both mental and physical), but I kept the back off the ground through breath 26 today. Finished to 30 with shoulders up and immediately transitioned to Form 2,
Form 2 - Lower back wanted to arch periodically, but I kept it flat t the floor. At breath 30, I transitioned immediately into Form 3.
Form 3 - Lower back really started to arch and it was very difficult to keep it flat to the floor. I would say I was semi-successful. Finished breath 30 and collapsed into rest.

Today marks the 5th day in a row that I complete the Core Hold Series without any breaks. While I won't says that it is yet easy and I am not claiming to have completed it with correct form throughout yet, I feel like I am very close to accomplishing one of the goals I had set for myself when I started this journey roughly two months ago:

...
This series destroyed me and I plan to challenged myself with it every day until it becomes easy.
...

Side planks - 15 reps each side. Today the shoulders felt strong, but my right side oblique struggled after 10 reps. Finishing the 15th rep was a huge struggle.

Active dead hang - Started. Stopped after 2 breaths. Right hand was screaming pain. I adjusted my grip and started again (reset my count). At breath 20, all my back/shoulder muscles were shaking/spasming. I held on through breath 25 and felt good about it. I'm not quite there yet to be able to do 30 breaths consistently.

 

[pmbug]

I skipped the workout yesterday but did get my 4 lap jog in in the morning.

Pain report

Today I jogged 4 laps on the track in the morning.

(afternoon)

Crucifix Crunch - Didn't really feel the abs working until the third set.

Core hold series
Form 1 - Held the back off the floor through breath 26. Finished 30 breaths and immediately transitioned to Form 2.
Form 2 - Went surprisingly easy today. 30 breaths done with minimal lower back arching issue. Immediately transitioned to Form 3
Form 3 - Like Form 2, finished 30 breaths with little trouble today. I was however, very glad when I reach 30 breaths and could stop.

Side planks - 20 reps each side today. I pushed past 15. Shoulders and obliques felt good today. I can feel my obliques right now as I sit here typing.

Active dead hang - Started the hang and felt really strong. Grips were good, etc. I got to breath 20 and thought I would make breath 30 easily. I got to breath 25 and finally started feeling like things were getting difficult. I got to breath 28 and muscles were screaming at me. Breath 29 was a struggle to hold on. I finished breath 30 and collapsed. I made it, but it was not easy.

 

[Joe King]

it was not easy.

You should be glad of that, because if it were easy it wouldn't be worth doing.

No pain no gain, as they say.

 

[pmbug]

...
No pain no gain, as they say.

Hence the thread title.

Pain report

I jogged 4 laps at the track this morning. Felt good. Left knee is holding up as long as I jog slow and easy.

(afternoon)

Crucifix Crunch - 3 sets of 15. Today I felt the abs working during all 3 sets.

Core hold series
Form 1 - Held the back off the floor through breath 28. I thought I might make it to 30, but when I hit the wall, I hit the wall. Immediate transition to Form 2 after breath 30.
Form 2 - Abs didn't even seem to struggle today. 30 breaths easy. Lower back stayed on the floor. Immediate transition to Form 3.
Form 3 - I had to bear down a bit after breath 25 or so, but finished 30 breaths more or less easily today. Abs didn't even feel sore when I finished. Amazing.

Side planks - I stopped at 20 reps each side today. Obliques probably could have done more, but my shoulders were crying pain, so I stopped. Obliques still feel like they did some work.

Active dead hang - I got to breath 15 and realized I wasn't straining/struggling at all. I started feeling the struggle at breath 20. AT breath 25 I knew I was going to make 30. At 30 I felt like I had more in the tank and decided to push it. I lasted through breath 35. After letting go, it took a few seconds before I could move my fingers again. Awesome.

 

[pmbug]

Pain report

Jogged 4 laps on the track this early this morning.

(later)

Crucifix Crunch - I concentrated on squeezing the abs on every rep. I was really feeling it in sets two and three.

Core hold series
Form 1 - Started good, but around breath 15 or so, I could tell that I wasn't going to be setting a new record today. Back hit the floor on breath 22 and I couldn't stop it. I finished out to breath 30 and immediately transitioned to Form 2
Form 2 - It was tough today.I really concentrated on squeezing the top of the abs and keeping the shoulders as high off the ground as possible. Lower back wasn't too much of an issue until breaths were in the 20s. At breath 30, I immediately transitioned to Form 3.
Form 3 - Lower back was difficult today. I really had to work to keep it flat to the floor as best I could. I finished 30 breaths and I was exhausted.

Side planks - Only 15 reps each side today. I could have pushed for more, but they would not have been done with good form. Obliques felt tired today.

Active dead hang - I only made it through breath 25 today. It was a struggle to make it that long. Back/shoulders were crying. Grip was strong and could have lasted longer.

 

[pmbug]

Pain report

I jogged 4 laps yesterday, but skipped the ab workout.

This morning, I skipped the jog as my left knee was feeling a little tender since yesterday afternoon.

(afternoon)

Crucifix Crunch - 3 sets of 15. Abs did work, but the exercise is very easy now.

Core hold series
Form 1 - Today as I started, I concentrated on taking deep inhale and exhale breaths with a slow, steady pace. I noticed my back rising up with the inhales and lowering down with the exhales. I made it to breath 13 before the back hit the floor. I'm not sure if the low count was due to breathing more slowly or because I skipped the workout yesterday. When I finished shoulders up to 30 breaths, I immediately transitioned to Form 2.
Form 2 - Breaths sped up from the slow pace I started on Form 1. By breath 30, I was struggling. Even so, I immediately transitioned to Form 3.
Form 3 - Lower back started arching around breath 15 or so. I was fighting it with every breath. Finished 30 breaths and was very relieved. Abs felt sore. They did work.

Side planks - Shoulders were popping a bit today. I did 20 reps each side.

Active dead hang - Today I decided to try the hang with a widened grip. Instead of grabbing the bar with hands over the shoulders, I grabbed the handle bar ends (elbows opened past 90 degrees). Activated the back and started the hang. 10 breaths in and my back was fire. 15 breaths in and I'm shaking but determined to hold on. I lasted to breath 20. Grip was no problem in this position. Most of the strain was in the upper back. I will likely do this more often.

 

[pmbug]

Pain report

No jog - mowed instead

(afternoon)

Crucifix Crunch - barely felt the abs working. 3 sets of 15

Core hold series
Form 1 - I didn't try to breath slow like yesterday. "Normal" breaths while keeping abs contracted. I made it to breath 29 today with the back off the floor. It was amazing. I transitioned directly to Form 2 (after breath 30 of course).
Form 2 - 30 breaths went easily. No issues. Immediate transition to Form 3
Form 3 - Lower back started to arch around breath 20 or so. I had to bear down with extra effort. Finished out 30 breaths and felt relived when I was done.

Have to run errands now. Will finish when I return home.

 

[pmbug]

Pain report

I didn't end up finishing yesterday's workout. Life happens sometimes.

I jogged 4 laps this morning. Left knee was a bit tender, but I did the jog slow and steady and the knee did OK.

(afternoon)

Crucifix Crunch - 3 sets of 15. Abs felt sore during the 3rd set for sure.

Core hold series (immediate transitions after breath 30)
Form 1 - Kept the back off the floor through breath 24 today. I really tried to push it further, but when the muscles fail, they fail.
Form 2 - Body and legs were trembling a bit after breath 18 or so. I had to close my eyes and concentrate to keep it together. Lower back was not an issue today.
Form 3 - Lower back barely attempted to rise today. It was relatively easy to keep it on the floor today. When I finished breath 30, I was majorly relieved. Whew!

Side planks - Just 15 on each side today. Running short on time again. Could have done more if time had allowed.

Active dead hang - wide grip again. Finished breath 20 and let go. I might have lasted to breath 25 if I really gave maximum effort, but I was already near failure at 20.

 

[pmbug]

Pain report

I jogged 4 laps this morning. Slow and easy. Very slow. I want to go faster like I am still 18 years old. But I'm not 18 years old any more and my left knee won't let me go faster without problems. I still get my heart rate elevated for ~15 minutes or so (I'm not timing it).

(afternoon)

Crucifix Crunch - 3 sets of 15. Abs felt sore/tired, but did the work without real effort.

Core hold series (immediate transitions - no rest)
Form 1 - I kept the back off the floor for the full 30 breaths today (it hit the floor as I exhaled breath 30). I was actually a bit surprised when I finished breath 30 and forgot to transition to Form 2 for an extra breath. Hell yeah!
Form 2 - Today this form was easy. No struggle with the lower back arching. Not really a struggle although it definitely took effort.
Form 3 - Lower back stuck to the floor and behaved today. I kept the abs tight through the finish at 30 breaths. It felt really awesome today.

Side planks - 20 reps each side today. Right side obliques felt like they were close to failure at the end. Left side obliques didn't really feel like I was isolating them (they weren't working as hard) while I was doing the exercise, but they felt sore shortly after finishing. Weird.

Active dead hang - I went with the closed (shoulder spaced) grip today. Lasted 30 breaths with effort, but not a struggle and could have pushed it a few more breaths, but chose to stop. Upper back didn't shake and spasm like it has in the past. I think I will focus on the wide grip until it becomes "this easy".

 

[pmbug]

Pain report

I jogged 4 laps again this morning. Left knee felt tender the entire time and I had to jog extra slow today. I still elevated the heart rate and broke a sweat, but it wasn't terribly enjoyable.

(later)

Crucifix Crunch - 3 sets of 15. Abs felt sore throughout, but didn't impede my ability to complete the exercise with good form and control.

Core hold series (immediate transitions)
Form 1 - I was only able to keep the back off the floor through 17 breaths today. I think I should have take a rest day after yesterday's extreme effort.
Form 2 - Struggle bus time. From breath 10 or so until 30, it took extreme concentration and will power to hold the form and my lower back on the floor.
Form 3 - More struggle bus time. I finished to 30 breaths, but it was an ordeal today.

I had to interrupt the routine for lunch. Too full to continue. Maybe I'll finish later this afternoon.

 

[pmbug]

Pain report

I took a rest day yesterday. I only jogged 1 mile in the morning.

Today I also jogged a mile in the morning.

(later)

Crucifix Crunch - 3 sets of 15. Abs felt sore, but did the work easily.

Core hold series (immediate transitions)
Form 1 - I was only able to keep the back off the floor through breath 22 today.
Form 2 - Shoulders up, lower back flat to the floor. I was huffing, but made it to breath 30.
Form 3 - Lower back started wanting to arch after about 5 breaths. By breath 15, my left foot and quads on both legs were giving me the "I'm gonna cramp" signal. Abs were having trouble keeping the lower back flat to the floor. After breath 18, I lost it - lower back arched and I stopped before legs/foot cramped up. It was ugly today.

Side planks - 15 reps each side. Right shoulder was popping and right oblique complained loudly. Left side could have done more.

Active dead hang - Wide grip. Felt the mental wall come and go at breath 10. At breath 15 back muscles started shaking/spasming. I let go at after breath 20 and it was excruciatingly painful to last that long. Grip could have lasted a bit longer, but left side back/shoulder could not.

 

[Joe King]

Have you ever considered adding wall chairs to your routine?

It seems like they would be a good fit to what you already have going.

 

[Casey Jones]

A bit off-topic...but I've had my own progresses. Since weight-lifting and organized, systemic stretching both seem off-limits...lower back and rotater cuff...I've stuck to "power-walking" at a fast pace (about 3-4 mph) for over an hour each day.

I'll use the weight center's track when the weather's bad, but we're in the throes of a Montana summer drought. All normal, but a bit worrysome...since we have Global Warmers being deployed by NGOs to start the warming in the woods. Spokane isn't that far away from us...

That's aside. I found a trail behind the big state DNRC office and garage...yeah, their offices are in two former farmhouses, with sheds behind for their trucks, etc. On the far limits of the city.

Behind, I didn't know, are a bunch of experimental / training agricultural plots run by the State University extension. Interspaced with plots of wooded area - Ponderosa pine, mostly. Arid-soil conifers. They get enough water, anyway, since the ag students have their irrigation and sprinklers going.

But, anyway...I'm doing my thing on the trails there; and they crisscross everywhere, it's popular with joggers and dog-walkers...listening to the Health Ranger on a podcast...Mike was free-associating, after having a conversation with Tucker Carlson. The two had agreed they were both richer, in real wealth, than the Soroses or Gateses of the world - they both lived in attractive outdoor settings, plenty of open air, plenty of quiet. Unlike captains of industry in Manhattan, which had to be content with occasional trips to Central Park, and fighting for space. Or not even.

I'm doing my thing...watching the irrigation channel (practically a stream, except that it's so tangental) and the mountains off a couple miles out of town...thinking, yeah, this is all close enough for me to walk. I don't like the traffic we have, but it's not so ever-present that I can't hear the birds squawking (crows, mostly!) in my/our back yard.

Yeah. I'm not rich, and yet, I'm very, very wealthy in many ways. And as the doc told me, two weeks ago...I'm in pretty good shape for the shape I'm in.

(Thread-derail over.)

 

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Have you ever considered adding wall chairs to your routine? ...

I bookmarked this video just the other day and am planning to start trying the exercises soon (wall chairs are one of them):