Dark Knight’s Fitness Campaign

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  • This topic has 16 replies, 3 voices, and was last updated 6 minutes ago by Dark Knight. This post has been viewed 272 times
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    • #149471
      Dark Knight
      Participant

        I have been getting after again since early/mid May. I have been posting a lot of my workouts in someone else’s thread. I wanted to have an additional measure of accountability, so I thought I would start a thread showing how things go for me. I used to be in decent shape. When I hung up the uniform in 2013 I told myself I would take a month or two off from PT. With an occasional spirt, it has been 7 years. I do have some limitations. I have a prosthetic head on the radial bone in my left arm. It does limit what I somewhat, but I am still trying to push.

        I need to get my but in shape. A scare earlier this spring, has me more worried about heart health and weight. The general situation in the world is reinforcing the need to get back in shape.

        I look forward to input from the group. I know there are some out there that have more knowledge than I do,

        Monday is weigh in day. I do not expect to be losing very much weight at first as I am building back some muscle.

        Due to being stuck at home and not having home gym equipment, I am currently using an App with body weight exercises. As I advance, I may need to get some dumbbells. For some exercises I am using weighted gloves. I do have one old set of 30lb dumbbells I plan to using for shrugs and farmers carries.

        As of today June 22, 2020 my weight is: 272.9lbs.

        My workout was:
        (An intermediate shoulder building working with weighted gloves)
        Shoulder Stretch 20 seconds
        Seated Shoulder Outward Rotation x8
        Reverse Flys x 14
        Dumbbell Side Lateral Raises x 14
        Dumbbell Front Raise x 12
        Military Press x 12
        Alternating Dumbbell Shoulder Press X 12
        Reverse Flys x 12
        Dumbbell Side Lateral Raises x 12
        Dumbbell Front Raise x 10
        Military Press x 10
        Alternating Dumbbell Shoulder Press X 10
        Reverse Flys x 10
        Dumbbell Side Lateral Raises x 10
        Dumbbell Front Raise x 8
        Military Press x 8
        Alternating Dumbbell Shoulder Press X 8
        Anterior Shoulder Stretch 30 seconds
        Triceps stretch Left 30 seconds
        Triceps stretch Right 30 seconds

        Forearm exercises
        Neck exercises

        Fast walk 2.97 miles 14’37” pace 43 minutes
        I did a set of stretches for the lower back after the walk. Maybe next time I will list all the stretches.

      • #149499
        Dark Knight
        Participant

          Today was leg day. I moved from a beginner to an intermediate workout. I am trying to get into a set workout schedule. Monday Shoulder builder, Tuesday legs, Wednesday chest, Thursday Abs, Friday shoulders and back. M-W-F will also be fast walk days and Forearm work. Tuesday and Thursday will be slow walk days, I may start adding weighted vest. Doing work to strengthen neck everyday. Including stretches for lower back whenever I feel necessary.

          The app has set rest periods between sets and exercises.

          Leg workout approximately 31 minutes
          Jumping Jacks 30 seconds
          Squats x 12
          squats x 12
          Squats x 12
          Fire hydrant Left x 12
          Fire hydrant Right x 12
          Fire hydrant Left x 12
          Fire hydrant Right x 12
          Fire hydrant left x 12
          Fire hydrant right x 12
          Lunges x 14 (7 each leg)
          Lunges x 14 (7 each leg)
          Side circles left x 12
          side circles right x 12
          side circles left x 12
          side circles right x 12
          Sumo squat x 12
          Sumo Squat x 12
          Sumo squat x 12
          reverse flutter kicks x 12 (6 each leg)
          reverse flutter kicks x 12 (6 each leg)
          reverse flutter kicks x 12 (6 each leg)
          Wall sit 30 seconds
          Left quad stretch 30 seconds
          Right quad stretch 30 seconds
          knee to chest stretch left 30 seconds
          knee to chest stretch right 30 seconds
          calf raise w/ splayed foot X 12
          calf raise with splayed foot x 12
          single leg calf hop left x 12
          single leg calf hop right x 12
          single leg calf hop left x 12
          single leg calf hop right x 12
          calf stretch left 30 seconds
          calf stretch right 30 seconds

          Slow walk 1.96 miles 18’11” pace 36 minutes
          lower back stretches
          neck exercises

          • This reply was modified 2 weeks ago by Dark Knight. Reason: forgot an exercise
        • #149534
          xsquidgator
          Participant

            Keep at it! :good:

          • #149561
            Dark Knight
            Participant

              Today was chest day. I tried the intermediate workout and could not complete several of the sets. So, next week it is back to the beginner for a while. While I was still in the military, my elbow injury had prevented me from doing pushups in the APFT the last few years. I am going to have to build up slowly. My elbow is screaming at me right now.

              Jumping Jacks 30 seconds
              Knee Pushups x 12
              Push ups x 12
              Wide Arm Push ups x 16
              Hindu Pushups x 10 (Not complete whole set)
              Staggered Pushups x 12
              Push up and rotation x 10 (Not complete whole set)
              Knee push ups x 10
              Hindu Push ups x 10 (Not complete whole set)
              Decline push ups x 12
              Staggered push ups x 10 (Not complete whole set)
              Shoulder Stretch 30 seconds
              Cobra stretch 30 seconds
              Chest Stretch 30 seconds

              Walk: 2.84 miles 15’20″pace approximately 44 minutes

              Forearm workout
              Neck strengthening exercises

            • #149564
              Dark Knight
              Participant

                I am also using FitBit to help track everything. Scree shot does not capture the whole summary, but yesterdays summary…

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              • #149619
                Dark Knight
                Participant

                  Thursday morning was Abs.

                  Jumping Jacks 30 seconds
                  Abdominal Crunches x 16
                  Russian Twist x 20
                  Mountain Climber x 16
                  Heel Touch x 20
                  Leg raises x 16
                  Plank 20 seconds
                  Abdominal Crunches x 20
                  Russian Twist x 32
                  Mountain Climber x 12
                  Heel Touch x 20
                  Leg raises x 14
                  Plank 30 seconds
                  Cobra Stretch 30 seconds
                  Spine Lumbar Twist Stretch Left 30 seconds
                  Spine Lumbar Twist Stretch Right 30 seconds

                  Slow Walk 2.12 miles 17’42” pace approximately 38 minutes

                  Attaching yesterdays FitBit screenshot mostly to show total steps, miles and calories burned. In addition to the fitness walk in the morning, I try tom get steps every hour as the FitBit reminds me, and I walk the Beagle in the afternoon, but that is incredibly slow because Beagles are sniffers.

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                • #149690
                  Dark Knight
                  Participant

                    I am feeling yesterdays ab workout a little bit this morning. I have been trying to eat better. No going on a crazy diet, just trying to incorporate better choices. I do a lot of the grocery ordering, so if I do not order Little Debbie Swiss Cake Rolls (YUM!!!), I cannot eat them!! Drinking more water (I hate to drink plain water unless I am really thirsty, I think it comes from the days of the Army forcing us us to drink water on command). I mix in crystal light and similar products to make it more palatable.

                    Today was shoulder and back day. Somehow I pulled up the advanced workout and did not realize it until I was done. No wonder I had so much trouble with it!

                    Jumping Jacks 30 seconds
                    Hyperextension x 14
                    Pike Pushups x 14 (Form started to fail towards the end)
                    Reverse Pushups x 12
                    Inchworms x 16 (Completed 8)
                    Side-Lying Floor Stretch Left 30 seconds
                    Side-Lying Floor Stretch Right 30 seconds
                    Hyperextension x 12
                    Pike Pushups x 12 (Form started to fail towards the end)
                    Reverse Pushups x 10 (Form started to fail towards the end)
                    Inchworms x 14 (Skipped)
                    Cat Cow Pose 30 seconds
                    Supine Pushups x 14
                    Floor Y Raises x 14
                    Supine Pushups x 12
                    Reverse Snow Angels x 12
                    Childs Pose 30 seconds

                    Fast Walk 2.91 miles pace 14’41” approximately 43 minutes

                    Attaching yesterdays FitBit screenshot mostly to show total steps, miles and calories burned. In addition to the fitness walk in the morning, I try to get the 250 steps every hour from 8am to 5pm as the FitBit reminds me. I walk laps around our non-functioning inground pool. No matter how many steps I need to hit the 250 goal, if I have time I walk 300 steps around the pool. The 300 steps usually only takes about 3-4 minutes. Sometimes if I am stuck on a conference call I will march in place in the home office.
                    Some days I walk the Beagle in the afternoon, this is an incredibly slow walk because Beagles are sniffers, and now with the heat and humidity, Tater moves slower than usual.

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                  • #149903
                    Dark Knight
                    Participant

                      Saturday I got up early and decided to take a long walk. I did not use it, but I finally have my weight vest out of storage and cleaned up, so I wanted to find a longer route to walk with some weight on to start getting accustomed to what a PC/chest rig weight will be like.
                      I walked 4.1 miles at an average pace 17’15” taking approximately 1 hour 11 minutes.
                      I had to walk the dog, so as soon as I got home I walked the dog 1.88 miles 35’11” pace took about 1 hour and 7 minutes.
                      I had hit the 10,000 step goal before 830am.
                      I walked the dog again in the afternoon 1.87 miles 38’20” pace 1hour 12 minutes.

                      Sunday I only walked the dog once. 1.44 miles 34’43” pace 50 minutes

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                    • #149907
                      Dark Knight
                      Participant

                        Monday June 29, 2020

                        An intermediate shoulder building working with weighted gloves
                        Shoulder Stretch 20 seconds
                        Seated Shoulder Outward Rotation x8
                        Reverse Flys x 14
                        Dumbbell Side Lateral Raises x 14
                        Dumbbell Front Raise x 12
                        Military Press x 12
                        Alternating Dumbbell Shoulder Press X 12
                        Reverse Flys x 12
                        Dumbbell Side Lateral Raises x 12
                        Dumbbell Front Raise x 10
                        Military Press x 10
                        Alternating Dumbbell Shoulder Press X 10
                        Reverse Flys x 10
                        Dumbbell Side Lateral Raises x 10
                        Dumbbell Front Raise x 8
                        Military Press x 8
                        Alternating Dumbbell Shoulder Press X 8
                        Anterior Shoulder Stretch 30 seconds
                        Triceps stretch Left 30 seconds
                        Triceps stretch Right 30 seconds

                        Forearm exercises
                        Neck exercises

                        Walk: 3.16 miles 14’55 pace 47 minutes

                        Monday weight in 270.9lbs.

                      • #149977
                        Dark Knight
                        Participant

                          Tuesday June 30, 2020

                          Leg workout approximately 29 minutes
                          Jumping Jacks 30 seconds
                          Squats x 12
                          squats x 12
                          Squats x 12
                          Fire hydrant Left x 12
                          Fire hydrant Right x 12
                          Fire hydrant Left x 12
                          Fire hydrant Right x 12
                          Fire hydrant left x 12
                          Fire hydrant right x 12
                          Lunges x 14 (7 each leg)
                          Lunges x 14 (7 each leg)
                          Side circles left x 12
                          side circles right x 12
                          side circles left x 12
                          side circles right x 12
                          Sumo squat x 12
                          Sumo Squat x 12
                          Sumo squat x 12
                          reverse flutter kicks x 12 (6 each leg)
                          reverse flutter kicks x 12 (6 each leg)
                          reverse flutter kicks x 12 (6 each leg)
                          Wall sit 30 seconds
                          Left quad stretch 30 seconds
                          Right quad stretch 30 seconds
                          knee to chest stretch left 30 seconds
                          knee to chest stretch right 30 seconds
                          calf raise w/ splayed foot X 12
                          calf raise with splayed foot x 12
                          single leg calf hop left x 12
                          single leg calf hop right x 12
                          single leg calf hop left x 12
                          single leg calf hop right x 12
                          calf stretch left 30 seconds
                          calf stretch right 30 seconds

                          Relaxed walk 2.55 miles 17’55” pace approximately 46 minutes.

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                        • #150063
                          Dark Knight
                          Participant

                            When alarm went off this morning, the body told me I needed more rest. I have not been sleeping well, recently. So, I took my body’s advice. no workout this morning.

                            Attaching yesterday’s FitBit summary.

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                          • #150099
                            DiznNC
                            Participant

                              Fuckin’ A this is a great WO program. Max used to sell these things, something very similar.

                              Just finished a 3 mile ruck run, 35lb pack, 12 min/mile pace, friggin’ hot out there.

                              Gonna try for the 2021 Fan Dance next summer if shit gets normal.

                            • #150152
                              Dark Knight
                              Participant

                                Fuckin’ A this is a great WO program. Max used to sell these things, something very similar.

                                Just finished a 3 mile ruck run, 35lb pack, 12 min/mile pace, friggin’ hot out there.

                                Gonna try for the 2021 Fan Dance next summer if shit gets normal.

                                Thanks for encouragement Diz! The workouts are from an app I found by search for bodyweight only workouts since that is all I have right now. I want to get some additional equipment, but A) putting money in to other areas right now B) a lot of fitness stuff is hard to find right now.

                                My walk this morning I added a 12lb weight vest (I have had it for years).

                                Please refresh my memory on the Fan Dance. I have in my head that it is/was a part of SAS selection.

                              • #150153
                                Dark Knight
                                Participant

                                  Today was Abs.

                                  Jumping Jacks 30 seconds
                                  Abdominal Crunches x 16
                                  Russian Twist x 20
                                  Mountain Climber x 16
                                  Heel Touch x 20
                                  Leg raises x 16 (First getting through the whole set without taking a rest)
                                  Plank 20 seconds
                                  Abdominal Crunches x 20
                                  Russian Twist x 32
                                  Mountain Climber x 12
                                  Heel Touch x 20
                                  Leg raises x 14 (made it farther into the set than usual before taking a rest)
                                  Plank 30 seconds
                                  Cobra Stretch 30 seconds
                                  Spine Lumbar Twist Stretch Left 30 seconds
                                  Spine Lumbar Twist Stretch Right 30 seconds

                                  Slow Walk 2.75 miles 18’37” pace approximately 51 minutes (Weight vest with approximately 12 lbs)

                                  Attachments:
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                                • #150427
                                  Dark Knight
                                  Participant

                                    July 3, 2020
                                    Shoulders and Back (w/ weighted gloves

                                    Jumping Jacks 30 seconds
                                    Arm Raises 16 seconds
                                    Rhomboid Pulls x 14
                                    Side Arm Raise 16 seconds
                                    Knee Push ups x 14
                                    Side-Lying Floor Stretch Left 30 seconds
                                    Side-Lying Floor Stretch Right 30 seconds
                                    Arm Scissors 30 seconds
                                    Side Arm raise 14 seconds
                                    Knee Push ups x 12
                                    Cat Cow Pose 30 seconds
                                    Prone Triceps Push ups x 14
                                    Reclined Rhomboid Squeezes x 12
                                    Prone Triceps Push ups x 14
                                    Reclined Rhomboid Squeezes x 12
                                    Childs Pose 30 seconds

                                    Forearms
                                    Neck

                                    Walk (with Weighted Vest) 4.74 miles 17’28” pace approx 1 hour 23 minutes

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                                  • #150430
                                    Dark Knight
                                    Participant

                                      July 6

                                      An intermediate shoulder building working with weighted gloves
                                      Shoulder Stretch 20 seconds
                                      Seated Shoulder Outward Rotation x8
                                      Reverse Flys x 14
                                      Dumbbell Side Lateral Raises x 14
                                      Dumbbell Front Raise x 12
                                      Military Press x 12
                                      Alternating Dumbbell Shoulder Press X 12
                                      Reverse Flys x 12
                                      Dumbbell Side Lateral Raises x 12
                                      Dumbbell Front Raise x 10
                                      Military Press x 10
                                      Alternating Dumbbell Shoulder Press X 10
                                      Reverse Flys x 10
                                      Dumbbell Side Lateral Raises x 10
                                      Dumbbell Front Raise x 8
                                      Military Press x 8
                                      Alternating Dumbbell Shoulder Press X 8
                                      Anterior Shoulder Stretch 30 seconds
                                      Triceps stretch Left 30 seconds
                                      Triceps stretch Right 30 seconds

                                      Forearm exercises
                                      Neck exercises

                                      Walk with Weighted Vest 2.87 miles 15’54” pace approximately 46 minutes

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                                    • #150496
                                      Dark Knight
                                      Participant

                                        Leg Day

                                        Jumping Jacks 30 seconds
                                        Squats x 12
                                        squats x 12
                                        Squats x 12
                                        Fire hydrant Left x 12
                                        Fire hydrant Right x 12
                                        Fire hydrant Left x 12
                                        Fire hydrant Right x 12
                                        Fire hydrant left x 12
                                        Fire hydrant right x 12
                                        Lunges x 14 (7 each leg)
                                        Lunges x 14 (7 each leg)
                                        Side circles left x 12
                                        side circles right x 12
                                        side circles left x 12
                                        side circles right x 12
                                        Sumo squat x 12
                                        Sumo Squat x 12
                                        Sumo squat x 12
                                        reverse flutter kicks x 12 (6 each leg)
                                        reverse flutter kicks x 12 (6 each leg)
                                        reverse flutter kicks x 12 (6 each leg)
                                        Wall sit 30 seconds
                                        Left quad stretch 30 seconds
                                        Right quad stretch 30 seconds
                                        knee to chest stretch left 30 seconds
                                        knee to chest stretch right 30 seconds
                                        calf raise w/ splayed foot X 12
                                        calf raise with splayed foot x 12
                                        single leg calf hop left x 12
                                        single leg calf hop right x 12
                                        single leg calf hop left x 12
                                        single leg calf hop right x 12
                                        calf stretch left 30 seconds
                                        calf stretch right 30 seconds

                                        Slow Walk (w/ weighted vest) 2.94 miles 19’14” pace approximately 57 minutes.

                                        Weighed in yesterday 272.3lbs

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