Tai chi forms to warm up and stretch
HIIT running: 10 cycles of 1 minute running > 7mph / 1 minute walking at 3.5 mph.
3x12: bench, narrow grip bench, military press (drop sets Bc out of shape)
4x25: sit-ups, leg lifts
To failure (7): assisted pull-ups
60 second plank
2x15second side plank.

Thursday morning will be interesting. I can already feel my calves and lower abs planning a coordinated cramping attack.

#BlueTeamFit
#HackerFit
#WeHackHealth

That’s the #DFIRFitin2022 finish line for me as I arrive in Corona!

For those ahead & behind me, keeping syncing to be in those swag prize draws. For anyone who hasn’t joined but wants to, find info at dfirfitin2022.com

Everyone welcome! #DFIRFit #RedTeamFit #WeHackHealth #HackerFit #BlueTeamFit #InfosecFit #AllFit

Last night, I almost couldn't make it through the training session. Too much cumulative fatigue - I'm doing a month long grand tour, training daily, and racing 4x/wk, simultaneously. I think tonight is the last GT stage. After this, I'm going to cut down to just training, racing 1x/wk, and daily base miles for awhile. The muscle load is just too much. #HackerFit #WeHackHealth

So - is it worth hiring a several-time olympic gold medalist-turned-trainer to help beat you back into shape on the bike?

Yeah, it hurts, but the results are pretty amazing. Now that I've gotten my thyroid, diet, and back issues into some semblance of order, it's surprising how responsive this ancient body is in wanting to go back to that conditioning. I was startled last night, laying in bed reading - I can't touch my knees together anymore. Just like when I was in my 20s-40s - my quads are too large to let my knees touch, feels like a rock between them. Haven't seen that in like 25+ years. And fitness? It's been coming up pretty darned fast since I got the trainer. I have them for another 8wks, but I'm tempted to start thinking about how we extend that. I'm about to be bumped out of my class for racing ("smart" bike and Zwift), I'm dominating in the sprints; tonight I made well over a thousand watts to take two green jerseys (1068wts peak). Still suck on the climbs, but getting better. Since I started racing again, I've places 1st, 4th, 1st, 2nd, 1st, 1st, 4th, 1st in my category, but my average watts/kg is right on the hairy edge of being disqualified for that category. That first race, I was super happy to make 684 watts, so my power and leg speed are also coming way up.

Oh, and when your gold-medalist-trainer asks "are you hurting yet?" don't snark "why, is that all you've got?" ... because it's not. 🤡​☠️​

#HackerFit #WeHackHealth

Good morning mastodon world! After a longer break, I have started #running again - not really dissatisfied with the result 😁 #HackerFit

It must be a Thursday... I never could get the hang of Thursdays.
#HackerFit
I'm beginning to think my coach/trainer person doesn't like me. Or the other people in the session either.

So, #HackerFit peeps, any tips for forcing yourself to sleep early? I've signed up for gym at 7am tomorrow and Thursday morning. Need to leave the house at half 6. This is not a regular experience of mine.