Monday, 6 November 2017

#71 Fitness. Week 45 - 2017

Here is my plan for this week, starting today 06-Nov.


MonTuesWedThurFriSatSun
Go to workWorking at homeGo to workWorking at homeWorking at homeAt homeAt home
small exercisebigsmall exercisebigsmall exercisebigsmall exercise
3 x 3 mins on the bag3 mins on the bag3 x 3 mins on the bag3 mins on the bag3 x 3 mins on the bag3 mins on the bag
1,2
1,2, RH / LH
1,2 RB, LB
30s jumping
in between
1,21,2
1,2, RH / LH
1,2 RB, LB
30s jumping
in between
1,21,2
1,2, RH / LH
1,2 RB, LB
30s jumping
in between
1,2
50s straight
arm hang.
50s straight
arm hang.
50s straight
arm hang.
50s straight
arm hang.
50s straight
arm hang.
50s straight
arm hang.
50s straight
arm hang.
0.5 mile run.bodyweight franBarbarahalf-murph

I will update on Sunday evening. 

#70 October Fitness Update

What goals did I hope to achieve this month and did I achieve them?

  1. Do 9 unbroken chin ups. Achieved.
  2. Hang straight arm on chin-up bar for 3 sets of 45s. Achieved. Changed to only 1 set.
  3. Set at least two times each week in October. Failed.
  4. Set a 1 mile post exercise benchmark. Achieved
  5. Do over 10 sets in Cindy. Failed.

Any lessons / thoughts?

I actually had a really strong start to the month but then fell off worse than before. I set a few PBs - see table below - but then for the final couple of weeks barely lifted a finger.

My expectation is that I'm saving up for big work-outs and doing nothing on the other days. This is needed and positive to have 'rest' days to allow muscles to fix and repair. But 1) I don't think I am necessarily pushing myself hard enough to require this and 2) it's making it hard to motivate myself back into it.

So... I am going to


  1. set a plan for myself to do at least something little each day and attempt to plan and stick to plans for each week.
  2. I am also going to try to think of a few interesting alternative exercises I could do, perhaps not in my garage?
  3. And I am planning on setting min-targets for these sessions. 
This will probably take up more time in planning - but hopefully that will give me the kick to actually see it through.


PBs.

Work-out
What is it?
PB
When PB Set
Max chin-ups without break
 10
*New* Oct 2017
Bodyweight Fran time
this is 21 then 15 then 9 set of both chin ups and burpees.
 11m 33s
Aug 2017
21,15,9 press-ups and burpees: 
this is 21 then 15 then 9 set of both press ups and burpees.
 4m 04s 
Sept 2017
Half Angie: 
this is 50 chin ups, 50 press ups, 50 sit ups and 50 squats
 13m 07s 
*New* Oct 2017
Post exercise 0.5 mile run 


3m 55s 
*New* Oct 2017
Half Murph

for time, 0.5 mile run, 50 pull ups, 100 press ups, 150 squats, 0.5 mile run
31m 26s
*New* Oct 2017
Cindy

As many sets in 20 mins; 5 pull ups, 10 push ups, 15 squats
10
*New* Oct 2017
Chin-up, straight arm hang


45s
*New* Oct 2017
Post exercise 1 mile run. 


9m 01s
*NE* Oct 2017

What are my goals for next month?

  1. Do something every day which is tracked.
  2. Create a plan for each week. 
  3. And stick to it.
  4. Move to weekly fitness updates rather than monthly to keep my engaged.
  5. Do a 1 mile run sub 9 minutes.
  6. Increase seconds I can hang for by 5 seconds per week.
  7. Find a new repeatable work-out I can do not in my garage.
  8. Find a new exercise I can add to my 'portfolio'.

Photo to hold me accountable.


June 6th 2017 vs Nov 1st 2017