This morning: 30 push ups and 30 sit ups.

I spent the week moving. Burned 750 calories on steps alone two days in a row (not counting the stuff I was lifting).
Got a basement gym in my new place: a bench, a mat, various dumbbell pairs, TV/Wii Fit/Ring Fit, looking to get a rowing machine now that I have the space.

Diet? I eat what I want. Usually a lot of bread (homemade), potatoes, bean dishes, apples, oranges, bananas, avocado, grapes (when I can afford them in this country!), veggies, the occasional Chinese, Indian, or pizza meal (veggie meat, veggie cheese); I don’t shy from beer or whisky (I love Rye and Island Single Malt Scotch - but also JW Black). In my experience, low fat, low salt, low processed sugar (although, I’ll eat a few candies a day), adequate protein, high fibre/whole food, can’t go wrong.

Interesting. So it's something like TRX rings? 

5k, and 30 minutes free style swimming this morning.

Decline sit ups and twists, back extensions, pull ups, pull downs, forward and rear flies, bench press, rows, etc.

I don't know all the technical terms but my routine has been pretty consistent for about a decade now.

One day lifting weights, the other I go running (used to be cycling but too many accidents)

I use 20 and 40 pound weights. Lots of reps rather than extra weight since I dislocated a rib with 55 pound weights which took months to heal.
Curls and press ups? (laying down pushing up, bench press without bench I guess) with the 40 pound weights, 200 reps, rest with the 20 pounders.
Next to that 300 sit ups, 200 push up and plank.

Usually while watching TV or enjoying the sun outside.


And the other day I go for a run, 16K shortest route, 22K longest, usually 20K on varying terrain, road, hills, trails. Takes me between 1h15 and 2h depending on the length. Sometimes I go exploring, following deer trails and stay out for 3 hours.

Tomorrow is gonna be the first tough day for running, -2c feels like -9c in the forecast. No more shorts, gloves, sweater, hat until I warm up enough.


Running calms my mind, during stressful days I'll run every day to combat stress. Rain or shine, light or dark. I've ran through some huge storms in summer, welcome cooling. Some days it was so hot I dip in the river I run along and cool down at a cold water spring.

I'm mostly 'training' to stay in shape and for endurance next to stress relief. My rest heart rate is just above 50, often dips below. When I was getting a ride in an ambulance (after getting hit by a car while cycling) the alarm kept going off because my heart rate was too low. (I was fine, just scrapes and a sore leg. My bicycle helmet was cracked though, always wear a helmet!)

Actually I still cycle every weekday since I cycle along with my oldest to his high school. It's only 11K round trip though.


In summer I also like to swim. We have a pool, 40 laps for a km, 60 laps for a mile. I try to get in the pool every day while it's in season, from 70F water temperature up. (Not doing 40 laps in 70F water though, eff that, 10 and a hot shower lol) The pool is closed now, bah winter.

(Yeah I'm Canadian, we use Feet/Km/Celcius/Fahrenheit/Pounds/Kg/Liters/Gallons to mix things up haha)

That's hybrid training.  Strength + aerobic exercise.   That's my goal + flexibility training.  I've seen a bunch of videos on YT which claim that hybrid training gives more synergy.  

The way i understand it is that you get say 3 out of 5 points gained for strenght, and another 3 for aerobic fitness.  But most people are only getting say 4 or mabey 5 for either one whichever that is.  There's this idea of synergy, where the parts together are greater when combined than their mere total.  That may be another way to explain .   

i saw this on an ad from titan fitness, been thinking about getting their reverse hyper machine for my home gym b/c i want to focus more on lower body.  The pic looks oddly familiar, like i've seen this before.  But what i am picturing is unknown b/c the words and mods for that matter prevent me ;-0 

It works, but does take time (and effort). 2h exercise daily, addicted to endorphins.

It's harder to stay motivated in winter, much nicer to work out outside in the sun. (Although watching TV while working out works as well) Running is generally nice in the summer (apart from the bugs and raspberry vines invading the trails) until it gets above 30c. I'm also a bit slower when it's cold, running in pants instead of running shorts with sweater and gloves and still end up with frozen hands. But it always feels great after.

I came from endurance 'training' or rather long distance cycling. Strength training I only started well in my 30s (I'm 50 now). Hoping to have less back and neck issues but then I dislocated a rib overdoing it. And it still baffles me how easily something can go wrong in your back. Just sitting, a muscle spasm and lower back pain for days. I guess that's the price of getting older.

Anyway, dunno if it's from all the exercise, but I rarely get sick. And even though I got Covid, it hardly had any effect on me. That while my kids bring every sniffle and cough back from school all year round.

Yesterday i focused mostly on endurance, did 45 km on bike. I also did 10 minutes of military presses and upright rows alternating with a light bar.
I'm starting to develop foot pain from work, after the weekend it has been swelling, and it has taken a few days to get better. Some swelling and so forth. Perhaps i need more calcium and vitamin D, so i'll try to get more sun. Some days at work i take 35 or 40 thousand steps.

Today will be a whole new workout though. I'll try to get in some ab work and kb work today since feeling better