***The Exercise Challenge***

I'm back to this forum. Today I have finally hit the gym after long time. Did good full body session.
This is what I did:
-Back Lunges
-Deadlifts
-Pullups
-Overhead press
-Incline DB bench press
-Dips
-Lateral raises
-Shrugs
-Arm superset(Triceps kickbacks-Biceps barbell curls)
-Standing calf raises

 

Congratulations on your decision to train again in the gym.

Go on

 

Walked 15,801 steps today, 7.48 miles.

Kettlebells:
Pass-under Sumo 20# 1x10
Kettlebell Swing 20# 1x10
Haloes 20# 1x5

Felt like I was starting over again today. I will probably keep using the 20# tomorrow, but I can't let small injuries like this get me down.

 

Walked 7,364 steps, so 3.48 miles.

Kettlebell Swing 20# 5x10
Kettlebell Deadlift 20# 5x10
Must do more!

 

One month PMO free
Sport has helped me a lot to achieve this first goal.

Yesterday I cycled 69 kilometers on the road bike. 505 vertical meters.

 

Congratulations! For me it's the same: I have basically replaced PMO with workout. It's a really good replacement indeed
69 km on the bike is a really good job!

Yesterday's workout: 22 km cycling and some finger training.

Today's workout isn't completed yet but so far I have made two planks: 7:45 mins and 8 mins. I have seven planks left to do until I finish the plank challenge (with modified rules).

 

Today a 15 kilometer trip with my kajak

 

Walked 7,474 steps, 3.53 miles. Really thought I walked more than that today.

 

Another gym full body session today. This time it was focused more on intensity(more weights, less reps):
-Deadlifts
-Bulgarian Split Squat
-Incline Bench press
-OHP
-Weighted Dips
-Weighted Chinups
-Arm superset(Standing DB skull crushers/DB Biceps curls on incline bench)

Last workout I did my deadlifts as second exercise and as the last exercise I did my calves. Next 2 days my calves were hurting me so much that I literally had problem to even walk. I think I pulled them. It still hurts today but not as intense as yesterday. So my advice for everybody is not to do calf raises after deadlifts, because deadlift stretches your calf muscles.

 

Sounds solid Dane! Good job!

Update:
Martial arts training for a couple of hours. Some kettlebell play.

Cheers!
/Baldur

 

Forgot to grab my pedometer and went all day without it. I know i walked at least 3 miles, though.

Kettlebell Swing 30# 5x10
Goblet Squat 30# 5x10
Clean and Press 10# 1x1
At least my shoulder is healing.

 

Friday:
10 km cycling

Saturday:
2.5 km running

 

Hi Dane17,
good training
Go on and train hard. It's great that you go to the gym regularly

 

Hi Force Majeure,
respect! You also train very intensively.
I train to be able to cycle 100 kilometers on the road bike.

 

Hi together,
In the past few days it was too cool, windy and rainy to cycle with my roadbike.
I hope for Tuesday

 

Well, I played a bit with my kettlebells and soon will have a hard training.

Keep on going mates!
/Baldur

 

Today:
22 km cycling
That's it for today folks, keep up the good work!

 

Awesome progress man! Respect!

Update:
Did some Middle Ages training with helmets and lots of fun. Tough as nails but it feels great!
Aand some kettlebell play in the morning.
/Baldur

 

Walked 9,680 steps, which is 4.58 miles.

Kettlebell swing 20# 1x12
Felt like I got the hip-snap motion today by swinging a lighter weight.

 

frank123 & Baldur, thank you so much to both of you! If I hadn't found NoFap and it's great community I don't think I would have come to this level. Cheers guys