Kettle Bell, grey rug, free weights#Exercise

Challenge COMPLETE! 30 days, no days off. Day 27 to 30.

Even though it has become easier to keep my motivation, focus and will power on point.  My body definitely started to feel it.

 At some point.  I had gravitated to the body weight workouts.  They were easier to fit in, they had variety from day to day.  One day being cardio, the next interval training, then HIIT and circuit training.  Most importantly they were total body.

 I love weights and lifting, not crazy heavy, but I get a rush from being able to manipulate dumbbells and a kettle bell.  The Fitify app though, had me working stabilizer muscles.  Which as time went on.  I realized I really needed.  It was also probably what saved my shoulder during this attempt.

 Ultimately I backed off the weights and became more cardio-centric.  Again this was due, more in part, to time constraints then anything.  The days I was able too.  I would do prolonged workouts, trying to fit in at least a couple rounds of free weights a week.

 Not only did it get harder to add in those free weight sessions.  But over these last 4 days i really noticed a diminishing of my abilities.  Having done hundreds of squats, lunges and frog jumps.  My lower half was slowly becoming non cooperative.  By the last day trying to do a 30 second round of squats had me feeling kike I was going to fall over.

 My hips had started to get stiff and my thighs were definitely over worked.  It became very evident that the no days off is not sustainable.  Rest is essential.  I can say this.  I have never felt stronger, more capable, more focused and my attitude changed drastically.  

 All the daily anxiety and doubt, just faded away.  Very little could distract or rile me up.  I developed this overall sense of calm.  A calm that maintained itself in circumstances that would potentially have gotten under my skin previously.  

 Now I sit very comfortably in my responsibilities.  My priorities have shifted to better suit how I feel, my personal expectations and my emotional attachments to negative influences have completely diminished.  I have a new focus and mental fortitude that, this challenge really helped me refine and further develop.  It also became an outlet for my competitive streak.  It’s very satisfying to beat your personal bests.

 Now it’s time for the weigh in.  As of the last day of this challenge.  I weighed in at 201 lbs.  I had plateaued the lack of nutrition in the beginning of the challenge really held me back.  All the working out in the world can only get you so far.  Nutrition really nerds to be on point from day 1.

 I wanted this to be a full blown recap, with what I learned, the observations over the month and some advice, tips and insight.  There was so much information to break down.  I thought it would be vest to make it a separate post.  

 That one will be my next post.

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I am not a personal trainer, doctor or physiotherapist.  I do not recommend the exercises or routines described in this article.  If you are going to attempt any exercise or workout routine, speak with your doctor and a professional to build a routine that best suites your capabilities and your goals.

Jan, 31 2020 day 27

 Fitify HIIT workout.  17 minute routine.  3 minute warm up.

 FINISH
 Total time 20 minutes.

 Feb, 1 2020 day 28

 Sworkit stretching app.  20 minute stretching routine.

 15 minutes stationary bike.

 Free weights
 Time 1 hr

 Curls
 35 lbs dumbbells
 1st set 10 reps
 2nd set 10 reps
 3rd set 10 reps

 Over head Tricep extensions
 35 lbs dumbbells
 1st set 10 reps
 2nd set 10 reps
 3rd set 10 reps

 Shoulder shrugs
 35 lbs dumbbells
 1st set 12 reps
 2nd set 12 reps
 3rd set 12 reps

 Single arm shoulder raises
 35 lbs kettle bell
 1st set 10 reps
 2nd set 10 reps
 3rd set 10 reps

 Bent over rows
 35 lbs dumbbells
 1st set 10 reps
 2nd set 12 reps
 3rd set 10 reps

 Rest

 Chest press
 35 lbs dumbbells
 1st set 10 reps
 2nd set 10 reps
 3rd set 10 reps

 Flys
 35 lbs dumbbells
 1st set 10 reps
 2nd set 10 reps
 3rd set 10 reps

 Arnold press
 35 lbs dumbbells
 1st set 8 reps
 2nd set 7 reps
 3rd set 7 reps

 Standing chest press
 35 lbs kettle bell
 1st set 10 reps
 2nd set 10 reps
 3rd set 10 reps

 Rest

 Deadlift
 35 lbs dumbbells
 1st set 10 reps
 2nd set 10 reps
 3rd set 10 reps

 Goblet squat
 35 lbs kettle bell
 1st set 10 reps
 2nd set 10 reps
 3rd set 10 reps

 Squat to highpull
 35 lbs kettle bell
 1st set 10 reps
 2nd set 10 reps
 3rd set 10 reps

 Side bends
 35 lbs kettle bell
 1st set 10 reps
 2nd set 10 reps
 3rd set 10 reps

 Rest

 15 minutes stationary bike.

 FINISH
 Total time 1hr 50 min.  Including stretching routine.

 Feb, 2 2020 day 29

 Fitness Blender 1×10 Kettle bell work out.  15 minutes.

 15 minutes stationary bike.

 FINISH
 Total time 30 min

 Feb, 3 2020 day 30
 3 hrs sleep  superbowl yesterday

 Fitify light cardio.  3 minute warm up.  17 minute routine.

 Exhausted.

 FINISH
 Total time 20 min.

 Weight at finish was 201.  1 week after 198.��@�:&D

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