How are you liking the lunges Bro? I always struggle with them feel really awkward. Any form tips?
Hey! Thanks for dropping by my log.
Unfortunately I have no form tips for lunges, since mine are all bodyweight alone.
I will say that reverse lunges are much easier on the knees than forward ones, but thatās all Iāve got, Iām afraid.
I saw your log too, and will post a reply there. Welcome to the fun!
2021.6.27
80,8 kg
1625 kcal, 26,3 g fats, 113 g carbs, 229 g protein
Morning ā Round 2, Week 1, Day 4: Core Tabatas
Warm-up
Russian Twists
8 x 9
Beach Scissors (3-sec hold at top)
8 x 4 (right side)
5 x 4 + 3 x 5 (left side)
Standing knee raises (alternating sides, focus on contracting abs)
8 x 3
Afternoon: PLP
Day 25: Supinated grip: 9 + 8 + 7 + 6 + 5 (35)
2 Likes
2021.6.28
80,2 kg
ā kcal, ā g fats, ā g carbs, ā g protein
Not tracking today ā lunch meeting.
Morning: Round 2, Week 1, Day 5: Stappers
Warm-up
As many cycles as possible in 20 minutes with no rest:
10 alternating back lunges
8 Let-me-ins (towel rows)
6 Push-ups
x 9 rounds
Afternoon: PLP
Day 26: Supinated grip: 9 + 8 + 7 + 6 + 6 (36)
2 Likes
2021.6.29
80,1 kg
1553 kcal, 40,5 g fats, 83 g carbs, 214 protein
Morning: Round 2, Week 2, Day 1: Push Tabatas
Warm-up
Push-ups
6 + 6 + 7 + 6 + 6 + 4f + 3f + 4f
Rocking chairs
5 + 5f + 6 + 6 + 6 + 5f + 6 + 5f
Burpees
8 x 2
Afternoon: PLP
Day 27: Neutral grip: 9 + 8 + 7 + 7 + 6 (37)
2 Likes
Iām off on a brutal, six-day, domestic business trip tomorrow: (900 km of driving + ferries + more driving) x 2. The schedule is stuffed from morning to night, so Iām not sure what Iāll get done during that time. So maybe see all of you in six days . . .
. . . failing which . . .
. . . Iāll leave you all with my absolute favourite Simpsons line of all time:
āSmithers, if you die Iāll owe you a Coke.ā 
P.S. Try not to burn the place down while Iām gone!
5 Likes
travel safe.
1 Like
2021.6.30
79,9 kg
ā kcal, ā g fats, ā g carbs, ā g protein
Not tracking today ā travelling.
Morning ā Round 2, Week 2, Day 2: Leg Ladders
Managed a quick workout before leaving.
Warm-up
7.5-minute timer per ladder
Alternating back lunges
1 + 2 + 3 + 4 + 5 + 6 + 7 + 8 + 9
Alternating 1-legged RDLs
1 + 2 + 3 + 4 + 5 + 6 + 7 + 8 + 9 + 10
Squats with 3-sec pause at bottom
Count of 8 for each rep
1 + 2 + 3 + 4 + 5 + 6 + 7 + 8 + 9
Good mornings with 3-sec pause at bottom
Count of 8 for each rep
1 + 2 + 3 + 4 + 5 + 6 + 7 + 8 + 9
1 Like
2021.7.6
81,8 kg
ā kcal, ā g fats, ā g carbs, ā g protein
Trying something new: Iām going to stop tracking macros for a while and instead focus on getting more nutrients from real food than from supplements. Iām hoping that over time this will furnish me with more energy for more NEAT and more conditioning without resulting in too much undesirable weight gain. Weāll see how it goes and make adjustments accordingly . . .
That said, I was ravenously hungry today. Did well at breakfast and lunch, and ate good, healthful food for dinner (J. Kenji LĆ³pez-Altās wonderful and quick recipe for Shakshuka ā see YouTube); the summery ProvenƧal RosĆ© and delicious chocolate for dessert, not so much . . .
Morning ā Round 2, Week 2, Day 3: Pull supersets
Warm-up
Each superset + rest = 4 minutes
Pull-ups ā pronated grip
5.8@9
5.8@9
&
Let-me-ins (towel rows):
12@7
12@7
Let-me-ins with approx. 5-sec contraction at top:
5.12@8
5.12@8
&
Let-me-ups (inverted bodyweight rows) with pronated grip
12@9
12@9
Let-me-ups (inverted bodyweight rows) with supinated grip:
5.8@8
5.8@8
&
Let-me-ins (towel rows) with palms up:
12@8
12@8
Was absolutely exhausted after lunch today ā so much so that I went home and slept for 3 hours right after drinking a cup of coffee. Had strangely pleasant S & M dreams . . . wonder what that means? 
Afternoon: PLP
For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side
Climbing the mountain from scratch again . . .
Day 1: Pronated grip: 5 + 4 + 3 + 2 + 1 (15)
Itās always tough starting over after a long break. Strength is there, but endurance drops off quickly and significantly. Itāll take a day or two to get back into the swing of things, but thatās okay too.
2 Likes
Welcome to the club! Itās been working (more or less) for me. Based on @aldebaranās advice, at some point I forced myself to just start moving more; I didnāt feel like it, but I did it anyway. Now I find that if I donāt do somethingāconditioning work, playing with kids, yard work, anything!āI get bored and just donāt feel as well.
Iām excited to see where this take you!
1 Like
Also, Iāve picked up burpees as the extra conditioning tool of choice from @ChongLordUno. If you havenāt already, go check out his log: Strong and Conditioned (ChongLordUno). You can literally see the fat melting off of him these many weeks. Heās looking like a beast and feeling great as a result of his workouts.
2 Likes
Thanks for the shout out my man
1 Like
LOL! Thanks for these encouraging words! It felt so good this morning to do a workout and not have brain fog, and also not feel like the tank is empty and Iām running on fumes with no energy left.
I took your advice and just started moving around more this morning too ā got a bunch of things done that I normally wouldnāt have been able to, so that felt good too. Iām hoping this keeps up for me too.
I think I probably wonāt become a wild, bearded cross-fitter like our marvellous @ChongLordUno (whose inspiring log I read religiously and marvel at every day, and to whom I sacrifice some burpees every now and then), but Iām hoping Iāll make my own version of āprogressā nevertheless.
Within the limitations I have to work with, weāll see where it leads.
Iām still weighing my portions, but it feels weirdly good not to be tracking the macros any more, if a bit like Iāve cut off an arm. I know you know exactly what this feels like . . .
Thanks again for the kind and encouraging words. Iām looking forward to the journey!
3 Likes
2021.7.7
82,7 kg
Morning ā Round 2, Week 2, Day 4: Core interval sets
Warm-up
Each set + rest = 3 minutes
Leg lifts with hands on chest
12.8@7
12.8@9
12.8@9.5
Hyperextensions with hands under chin
12.8@8 good
12.8@9
12.8@9
Russian twists
12@9 stiff
12@7 much better
12@7 good
Swimmers, stretched before set
12.6@9 stiff
12.6@8
12.6@8
Afternoon: PLP
For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side
Day 2: Pronated grip: 5 + 4 + 3 + 2 + 2 (16)
Never take a 5-day break from pull-ups ā the DOMS isnāt worth it. 
4 Likes
2021.7.8
82,7 kg
Dragging a bit today, but got the work done.
Morning ā Round 2, Week 2, Day 5: Stappers
Warm-up
As many cycles as possible in 20 minutes with no rest:
10 alternating back lunges
8 Let-me-ins (towel rows)
6 Push-ups
Did 9 rounds at a fairly relaxed pace.
Afternoon: PLP
For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side
Day 3: Supinated grip: 5 + 4 + 3 + 3 + 2 (17)
Slept for 2 hours before the afternoon workout, which helped a lot. Iām hoping to be sleeping a lot on the weekend while away on a trip to rest and relax!
5 Likes
Appreciate the shout out man. I tried several ways of dieting, and they pretty much all worked but up to a certain point / with their own drawbacks.
With athletes, you donāt start by cutting really, because they have lots of work to do already. Too little food would mean less micro and macro that we need to perform.
Honestly moving more is just the human being way lol. I just talked about this the other day with someone who when she dieted hard she had no energy, no NEAT, les resultsā¦
Look at @ChongLordUno 's progress, and I could cite you many others as well
What are these?
3 Likes
Hey, thanks for the information.
Of course, everything youāre saying is right. I think a personās capacity to move also depends on the personās situation, to some extent their age, their general state of health at the time, and any specific limitations theyāre working with.
Speaking for myself, it will take me some time to get to a place where I can manage the workload that @SvenG, our ChongLord, and many others here are capable of. 12 months ago, I couldnāt even lift my own legs, so even being able to manage what I can now is huge progress for me, and the result of more than two yearsā worth of daily āphysiotherapyā in the form of the bodyweight routines Iām doing.
Iām also learning that progress comes in slow waves, and to be more patient with it than I was at first.
They are Chad Waterburyās PLP challenge
but adapted to use Dan Johnās rep scheme
and slower movements (explosive up, slow eccentrics, and for the lunges, a pause at the bottom).
5 Likes
2021.7.12
ā kg
Was away travelling for several days, and spent all of today travelling as well, so I havenāt weighed myself in a while. Did manage a quick afternoon PLP workout, though, which felt good.
Afternoon: PLP
For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side
Day 4: Supinated grip: 5 + 4 + 4 + 3 + 2 (18)
2 Likes
2021.7.13
83,2 kg
To paraphrase TC Luoma, considering the, frankly, Caligulan meals I consumed over the weekend, Iām stunned not to have gained more weight than I have. Maybe my stalled metabolism is finally picking up slowly after all . . . Now all I have to do is keep up the momentum . . . Iām going to experiment a bit with food and more NEAT, and see how my body reacts.
Morning ā Round 2, Week 3, Day 1: Push interval sets
Warm-up
Each set + rest = 3 minutes
Push-ups
12@9
12@9
10@10
Military press with hands raised
12@7
12@9
12@9,5
Close-grip push-ups
9@10
8@10
7@10
Seated dips
12@7
12@8
12.4@9,5
This was a good session, which (for me, at least) is tough, considering that you take everything to ā or very close to ā failure (the goal is to reach failure on at least one set of each exercise in the 6-to-12-rep range). I made progress on every exercise, relative to my last round, so thatās a win for me.
Afternoon: PLP
For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side
Day 5: Neutral grip: 5 + 5 + 4 + 3 + 2 (19)
3 Likes