Skaunders' accountability tracker and reflections

[karmic pike]

This is mainly just so I have a spot to keep track of my workouts and self-reflections. Feel free to leave your own thoughts and insights as well.

[west citrus]

https://tenor.com/view/im-watching-watch-you-eyes-on-you-kid-cute-gif-16282723

[karmic pike]

Well I got motivated, did a ton of research and building my own plan and I think I caught myself from falling into the trap of "DO ALL THE THINGS ALL THE TIME!!!". So instead, I think I'm going to start with just a couple exercises every other day to build the habit of actually hitting the number of days I want to while also avoiding burn out. Hopefully that helps me ramp up into it. So here's my breakdown:

Day 1 (chest and arms): push-ups from the knee, 12 x 4 sets. Bicep curls using legs as weight, 12 x 4 sets.

Day 3 (shoulders): Mountain climbers, 20 x 4 sets. Push-ups, 12 x 4 sets.

Day 5 (core): Planks, 1 min x 4. Crunches, 20 x 4.

Day 7 (legs): Squats, 20 x 4. Calf raises, 25 x 4. Glute bridges, 12 x 4.

Ideally once I can regularly and reliably hit these goals, I'll tack on additional exercises as I progress. At some point I'd like for that to come with some cardio, maybe an endurance run as well as sprints somewhere in the week.

I'm also debating on posting up regular physique pics and stats but being a nerd about numbers I don't want that to become the obsession... I'm also extremely self-conscious and this is a VERY public fomat to keep such a record.

[karmic pike]

I'm thinking about using supplements, but only once the habit of actually working out has been safely established, but I'm unsure what what I should use.

One of my primary goals is to lose weight and get to a normal body composition. For that I'm thinking about utilizing a protein power to replace one of my meals daily in hopes I can limit my hunger and therefore my caloric intake.

Another supplement I'm considering is creatine to help with reducing general fatigue and using that in tandem with BCAA's to support recovery. I have a generally higher protein diet to begin with so I likely won't have to use much creatine at all if any.

I considered T boosting again but last time I did that, while I did get pretty stacked, it turned my in one aggressive dude. I don't want my fiance or my kid seeing that in person, though it's worth noting I also had a lot of other personal problems at the time that contributed to it.

[west citrus]

As far as I know BCAAs are a waste of money. They work better with other amino acids not alone. Protein powder has BCAAs and other amino acids too so I can't think of a reason to buy BCAAs.

Regarding T boosting, iirc, none of the T booster supplements actually work or aren't proven scientifically so that's also a waste of money.

[west citrus]

You should at least take regular physique pics for yourself regardless of whether you'll share them or not.

[karmic pike]

At what interval would be advised then? I was thinking once a week and when I hit goal weight making a time-lapse, but I don't know if I should do once a month, every week or what

[west citrus]

Once a week sounds good to me especially if you want to make a time-lapse. It will probably take you several months to notice a change visually so comparing photos will help with that. Try not to obsess with the pictures though so don't expect to see change while comparing weekly photos.

[karmic pike]

Once a week it is then. I probably will post them, even though doing so will be a fight with insecurity. I figure if I do it'll help me accept it for what it is

[west citrus]

Good luck on your journey!

[karmic pike]

Thank you! It starts tomorrow!

[karmic pike]

I’m nearly half way through day 1 and holy crap have I lost SO much strength… I used to be 65 standard pushups in 2 min, now I struggle with 12 from the knee

[west citrus]

Trust me, you still have a better start than a lot of other people. Also, you'll regain that strength faster this time.

[karmic pike]

Ok so today’s exercises are complete. Here’s my starting point:
5’4” and 195 lbs, haven’t worked out in 4 years

I’m including a picture of my goal, what I looked like circa 2019 at 140 lbs

[west citrus]

Oh hey we're the same height! Maybe I have to compete too 😏

[karmic pike]

I did not expect to be as sore as I am, I’m very glad I didn’t go full board right off the rip

[karmic pike]

Day 3 done, mountain climbers 20x4 and pushups 12x4.

I’m still sore from day 1, I actually had to regress the push up type to be able to make the count. Went from the knees to inclined from the knees… I’m a little embarrassed by that.

I’m thinking about cutting one of the exercises from day 7 and appending it back on once I’ve gotten over the soreness just 2 exercises are giving me. Maybe keep the squats and save the glute bridges for when I’ve progressed a little bit

[karmic pike]

Thank you! I appreciate the support very much. I really hope to hit goal in 18 months, I desperately miss my military fitness

[karmic pike]

Day 5 failed. I fully intended to do planks and crunches, but I haven’t slept well the last few nights and after I got home from work my wife wanted to spend the evening out and about together, by the time we got back I just didn’t have the energy for anything at all not even a game.

She needed and deserved it though, it’s been too cold to take my motorcycle to work and we only have 1 car so she’s been stuck at home with the baby by herself. She’s an absolute trooper, I’d be driven crazy.

Next workout day is Sunday, there’s no reason I should fail that too since my work shift is later in the day. I’ll be able to sleep in a bit and still have time to work out before leaving for work

[west citrus]

That's alright. Gl on Sunday!

[karmic pike]

Been thinking about my relationship with food and especially alcohol. I don’t drink super often, but when I do it’s usually either quite a bit or it’s really strong beer. When I first started losing weight, I dropped about 30lbs from 225 down to 195 and I’ve stayed there for the last 6 months. I think a lot of that has been my drinking…

[west citrus]

I am not sure if drinking can cause trouble when losing weight. However, iirc, I think drinking does help against building muscle.

[karmic pike]

It definitely can, alcohol is extremely calorie dense and can offset caloric deficit very easily because of it

Yay jello legs lol… just finished the squats for today and I already feel it. It wasn’t THAT long ago I could knock out 200-300 of these 😂 my 20 min patrols at work are going to end up being closer to 40 min tonight

[karmic pike]

Day 7 complete! I’m glad I decided to hold off on the glute bridges. The squats and calf raises are perfect for now. Definitely going to feel it over the next couple days.

And that’s week 1 done, 3/4 planned workouts completed. Not bad I think for the first week, honestly I half expected to not have the motivation to continue. I’ve decided I’m going to do a weight check and physique pic on a bi-weekly basis, that way there’s a little bit more difference between photos (and less work when/if I do a Timelapse).

[west citrus]

I am sure you missed leg days 😂

[west citrus]

Sounds good. Keep it up!

[karmic pike]

Holy crap do I feel it today 😂 I got out of bed and almost immediately collapsed

[west citrus]

😅

[karmic pike]

Day 9 (day 1 of the regiment’s rotation) done. I’m still incredibly sore from leg day 😂 riding to work is not going to be fun, at least not at stops. I feel good about still going after the first week, even if I still have other things in my lifestyle to fix (looking at you, alcoholism).

I think I need to find a better exercise for biceps though, I’m using a towel to hook my legs onto and then basically curling using my legs as weight. I feel it, but I can’t seem to get the form consistent.

[karmic pike]

So I fell off the wagon. I had a lot going on the last couple days with taking extra shifts and such. I think part of my problem keeping track is that I don’t have set days of the week for the exercises so I’m losing my place, I think I might need to rework the schedule or just put up with back-to-back workout days at least once a week

[west citrus]

Good luck fixing ur schedule!

[karmic pike]

I know it's been a minute... no I haven't done much in the way of my workouts... I've been working 6 or 7 days a week lately with an ever-changing schedule. Soon it should stabilize and I'll be able to get back to it. It doesn't help that my laptop took a crap, and that's where I had not only my current plan but also the progressive additions with notes and all of that is now gone... thankfully I'm a bit of a tech nerd and was able to resurrect my laptop though I was not able to recover my documents. I should be able to get back on track before too long, assuming work does not make a slave of me.

[karmic pike]

So work isn't stabilizing, BUT I have my laptop back... I had to reload an ISO onto it and start from scratch, unfortunately it had my intended workout regiment, progressions, and notes so I have to rebuild my entire program from scratch... glad I'm a techie but damn this is an annoying set-back. Laptop is now running a fresh Arch install and I'm hoping to rebuild my trainging program quickly, no I do not remember it because I've had like 7 concussions and I need documentation for everyday life, I swear if not for my wife I'd forget half the things I need for work lol... not so lol... anyway, I'm gonna get situated again and keep pushing, though I'm looking at working 7 days a week with shifts all over the damn clock so here's to hoping

[west citrus]

Setbacks are normal. Keep going! Also, nice I didn't know you were a tech nerd ;D

[karmic pike]

Well this set back has lasted for longer than anticipated... I've not been able to get around to rewriting my regiment because works has been absolutely nuts, overtime like crazy and I'm exhausted. Hopefully now that I actually have a couple days off soon I'll be able to get going

[west citrus]

why not just use a well established program that already exists instead of making your own?

[karmic pike]

Because so much of that is clouded by sensationalism and what the masses want to hear. All information and therefore all things must be taken in context, there is no miracle pill or program that will tend to my goal with my body using what I have to work with.

My program will start as a test bed for what I am capable of with far disconnected goals, from there I can experiment and see what gets me closer to that goal, from there I can exceed that goal, from there… who knows 🤷🏼‍♂️

Something my time in the armed service taught me was the difference between tactics and strategy. Your strategy can be clearly defined in bullet-points to be made, but tactics are those snapshot decisions that are instinctually made and built on a bedrock of muscle memory. It’s that system I’m after within the context of my fitness

[maiden knot]

dont forget to also focus on your diet

[west citrus]

I think I get your point. I still think that you can find a program that will also achieve your goal. After all, there are a TON of program out there.

[west citrus]

@karmic pike been sometime. How have u been?

[karmic pike]

Honestly it’s been a little rough, a lot of different things came up that require immediate attention like having to move soon while also picking up a ton of overtime at work. I haven’t been able to do anything at all and I won’t have a day off in the next 2 and a half weeks and some of those days are double shifts. Good money but holy shit I’m tired