I choose pain

[Joe King]

In light of the 'bug's positive results of exercise on his BP readings, thought I'd add that I have a friend who is on the verge of reversing his diabetes through diet and exercise.

After being fiull blown diabetic, (was bad enough that he has already lost a toe to it) his DR says he is back to pre-diabetic status.

He hasn't needed any insulin in a good while now.
....and pre-diabetes can definitely be reversed.


Just throwin' that out there for anyone else reading that might be on the diabetes path and thinking they can't do anything about it.

 

[foolsgold]

I did a 20 miler 4 days ago but it was cooler. Yesterday it was hot and I pushed the speed because it was a new bike. Today it's hot, I am still tight and tired, so taking it easy and rehydrating. Thanks Joe!

 

[pmbug]

Pain report

Today I jogged a mile early.

(afternoon)

I almost skipped the workout today. Yesterday was pretty intense and I wasn't sure if my body needed a rest day. But I had a good window, so I went for it.

Core Hold Series (immediate transitions)
Form 1 - It felt almost easy today. Lasted 30 breaths with back off the floor and it wasn't until breath 28 that I even felt a twinge of the back starting to lower to the floor. I'm guessing that's a result of not doing the Crucifix Crunch first.
Form 2 - I moved my arms and my back immediately hit the floor. lol. Keeping the lower back flat to the floor was easy until around breath 26 or so. I still made it to 30 with the lower back on the floor, but the last few breaths were a struggle.
Form 3 - I noticed that my kicks/legs were rising to higher angles to help my abs keep the lower back flat to the floor. I tried lowering the legs as I kicked and the abs struggled to keep the lower back flat to the floor. I finished 30 breaths with the lower back on the floor, but I've got work to do to improve the form and make the abs work harder.

Side planks - 20 reps each side. I didn't feel the burn on either side today, but my shoulders were signalling time to stop so I did. Obliques felt like they did work a few seconds after I stopped and got up. This exercise has always just defied my expectations on how the muscles should feel/respond.

Horse Stance - 3 sets of 60 is the goal?
Set 1 - I was feeling the burn almost instantly in my thighs - both quadriceps and hamstrings. I felt like I was going to collapse around breath 20 and my gaze across the room was unfocused. I pushed and lasted to breath 30 and managed to stand up without falling to the floor. Whew!
Set 2 - OMG. At breath 10 the burn was strong. At breath 16 or so, the knees are shaking as my thigh muscles are spasming. At breath 20, the pain was real. I wasn't sure if I would make it to 30, but I refused to quit and I did make it to 30. I almost fell over trying to stand up. Standing up again was difficult even putting my hands on my knees and pushing to assist the legs. Oof!
Set 3 - OMG x2. Just pain. I somehow lasted to breath 30 with seemingly every muscle in both legs shaking and spasming for about 25 of those breaths. Thread title checks out.

Wall Sit - 3 sets of 60 is the goal?
I seriously thought about skipping this one today after the Horse Stance. My poor quadriceps! I choose pain.
Set 1 - First 20 breaths feels like I'm in easy mode after the Horse Stance. I get to breath 30 and the burn is getting serious. I reach breath 40 and am somewhat surprised at how well I'm doing. I definitely feel the urge to stop at breath 45, but I don't. I push it. The burn is insane, but the legs are not shaking/spasming like yesterday (or like today during the horse stance). I make it to 60 seconds and stop. Standing back up was difficult.
Set 2 - OK. It didn't feel like easy mode any more. At breath 10 I was wondering if I would make it to breath 30. The burn in the quads is insane. But again the knees were not shaking from muscles spasming. I just kept my unfocused gaze on the bookshelf across the room and breathed. I started getting a bit light headed around breath 40. I pushed and finished at breath 60. I could barely stand up again. Legs are on fire.
Set 3 - I may have rested a tad longer than I should have after set 2, but set 3 was relatively easy. The legs burned of course, but not nearly as strongly as during set 1 or 2. Finished 60 breaths and stood up easier than after previous sets.

Bottom Push Up Hold - 3 sets of 45-60 seconds is the goal?
Set 1 - I focused. I breathed. I made it to breath 20 and collapsed. Pecs spasming. Triceps on the verge of it.
Set 2 - At breath 10 my muscles (pecs and triceps) are starting to spasm/shake. I really pushed and lasted through breath 20 before hitting muscle failure and collapsing to the floor.
Set 3 - lol. I only lasted 12 breaths this time. Oof.

Bear Crawl Hold - 3 sets of 45-60 seconds is the goal?
Only 1 set - running out of time. Arms and legs are shaking/spasming at around breath 40. I push and finish 60 breaths.

Iron Bridge - 3 sets of 60-90 seconds is the goal?
Only 1 set - running out of time. Lasted to 21 breaths and chose to stop. My shoulders are the limiting factor. I didn't even feel a burn anywhere else.

Active Dead Hang - Wide grip. Lasted 20 breaths before stopping. I might have been able to push a couple more breaths, but doubt I would have made it to 25.

~~~

This workout routine takes too much time. I'm going to reduce sets for some of the exercises to cut down on the time demand. Video above recommends doing the routine 3x/week. I'm going to reduce sets, but try to do it every day (with occasional misses and rest days) as I've been doing with the ab routine.

 

[Joe King]

I did a 20 miler 4 days ago but it was cooler. Yesterday it was hot and I pushed the speed because it was a new bike. Today it's hot, I am still tight and tired, so taking it easy and rehydrating. Thanks Joe!

Ooooh, a new bike huh? What'd ya get?

I just got back about an hour and a half ago from a 52 miler.

 

[Joe King]

This workout routine takes too much time. I'm going to reduce sets for some of the exercises to cut down on the time demand. Video above recommends doing the routine 3x/week. I'm going to reduce sets, but try to do it every day (with occasional misses and rest days) as I've been doing with the ab routine.

Something you could do is to split things up and do half of what you are doing every other day.

You have 8 exercises listed, so do full routine on four of them, then do the other four the next day, and give yourself one day off per week.



What you absolutely do not want to do, is to try to do so much that you end stopping due to how much time it eats up.

That's what happens to a lot of people when they start doing new stuff on a daily basis.


It's important to do what you are realistically able to do consistently over the long term.

Because if it's something you can't do long term, you risk losing the gains you've made.