I am going to try to do these health reports on a monthly basis again. The old overview table will come back and will be updated again.

But I haven’t gotten around to retake the measurments so this will be for next week. I try to be less focussed on my weight and measurements and just add something extra to an exercise each week. This makes for slow progress but it should be a steady progress. In the past I had these very strict goals to achieve X by date Y. Which resulted in me either getting demotivated because I did not achieve the goal and stopping altogether. Or me getting injured, needing to rest for a couple of weeks, and that rest usually ended in me quitting completely…

Slow and steay progress is the name of the game now and every porgress I now consider a WIN. it’s a lot more motivating than my old approach and for now it seems to keep me continuing.

Fitness

I didn’t miss a single fitness day since my last health report. And I have added a bit of weight to several exercises. The weight lifted chart tracks this increasy nicely.

I have no explication for the exceptionally high bars now and then. Best guess is that it are tracking anormalities, even though I try to log the exercises as correctely as possible.

This graph does show the benefits of the slow and steady approach. Where in the week of 16/08/2020 I only lifted a total of 5 436 kg. At the time of my previous update, the week of 28/03/2021 I had lifted 13 176 kg. And this week saw me lifting a total of 14 375 kg! It is already a certainty that by July 2021 I will have more than trippled the lifted weight (5000 kg I started with). Slow and steady progress over a longer period leads to impressive gains. Progress in weight lifted will be slower going forward as I am going to keep my approach of only adding 1 kg to an exercise every week. And adding 1 kg when you are pushing 10 kg is a 10% increase where adding 1 kg when you are pushing 20 kg is only a 5% increase. But the approach is working and it should keep me injury free while I continu pumping iron.

Greasing the groove

This might be the part of my regime I enjoy the most. It is only 1 minute of exercise 8 times a day but it does lead to impressive numbers.

At the end of March My regime was 8 times x 16 reps x 6 days a week = 768 crunches and with the Sunday included actualy 800 crunches that week.

Even after plateau-ing at 20 reps for 2 weeks I reached 21 reps this week. So that was 8 times x 21 reps x 6 days a week = 1 008 + the 44 I did on Sunday brings me to a total 1 052 crunches this week

Ultimate end goal remains 50 reps every hour but interim goal is 25 reps. When I reach this goal I will add kettlebell swings to my greasing the groove regime. Once those kettlebell swings are added I will alternate by adding sit-ups reps one week and kettlebell reps another week. Again, slow and steady progress and no time limit on when those goals need to be reached. Actually, I do not even NEED to reach those goals. As long as I add something every week I am doing good!

Cardio

Cardio is what should help me loose weight. Last month I explained why I choose rowing as my main cardio exercise.

I started at only 5 minuts of rowing my first week. But slow and steady also wins the race when it comes to rowing. Back in March I was already rowing 3 x 8 minutes a week and this week I reached 12 minutes! At the moment I am adding 1 minute to my rowing every week and I am sticking to it for the time being.