Rope skipping is definitely one of the Fobbit protocols employed in TB2. Skip rope for 2 minutes, hit the swings or snatches, repeat. However, I wouldn’t call it LISS. In TB2, it’s specifically in the HIC section of the book (High Intensity Conditioning). It’s basically interval training with active rest, rather than rest training with active intervals.
I’m bit on that sun exposure and vitamin D as well. My neighbors chide me for always being shirtless, but at this point, I’ve got a lot of damage to undo. With British weather, I’m sure it’s the same.
I suppose I’m after something that I can do for longer time periods, without getting bored and just ramping increasingly up, more than specifically LISS itself, I’m thinking this might be a good fit for that.
Step counter was a surprise. Turns out 10kn steps is quite an effort, did 3 separate walks today and still found myself 1.5k short pacing around the house at 2230 to get the steps done! Must be more strategic tomorrow and break this down into smaller chunks done more frequently.
Well that is a bit of a crude break down, haha. But yes, most musculoskeletal problems have a favorable natural history regardless of intervention. A good physio is not a waste of time at all though. A bad one is. A sound rehab plan will make sure to get you back to and better at your desired activity in the ideal case and will avoid unecessary delays to recovery.
You don’t need anyone excessively touching or cracking you though, that’s for sure.
5 rounds through, all super strict form…apart from the last 2 sets of crunches, turns out they’re kryptonite to me, and destroyed my abs, rapidly. 2 mins timed rest here as well.
at a quick pace (2 steps per second, which sounds faster than it really is), you get 120 steps per minute…
Which is 83 minutes of walking. I found this to be much more digestible to do in 10-15 minute increments throughout the day.
You’ll have to figure out how to disperse this throughout your day, but I did the following:
2 breaks and a lunch meant I could knock out 30 minutes between those combined (I just had to eat quickly). 30min
I pace back and forth between sets at the gym, which added up to about 3500 steps in total. so another 30ish minutes down. 60min
A couple 10 minute walks sprinkled in when I could meant another 20 minutes was gone. 80min
Add in the other random steps throughout the day and i’d be a little over my step goal.
I had a lot of problems hitting step goals if I didn’t do it this way. it was no bullshit an hour and a half commitment to get my steps in, usually cutting into my sleep schedule to make it happen.
Alternative approach: just do more intense cardio for shorter periods.
Yesterday was a really awful day, MIL has been ill for a few weeks, had some adverse blood tests indicating cancer come back yesterday, and also ended up in A&E, with an infection and needing 6ltrs of fluid drained off, apparently she has ascites and that means the cancer indicators are looking not only highly likely but potentially late stage/end of life.
My wife took FIL and MIL over at 7pm and got home at 4am and was there again today. I was at home, baby care and work.
I managed to not completely derail my diet but had a little stress eat of some brownies that my daughter made for us, bless her she’s a star, cleaned the house top to bottom and made chocolate orange brownies, she knows how to be sensitive to situations.
No everyone goes through this sort of thing eventually, it’s an inevitability of life, doesn’t make it any more pleasant but it is par for the course of life!
Morning weight - 195, my weight hasn’t changed for a long time, but I definitely look sharper, and the mirror definitely matters more!
I read about dry brining here and saw it somewhere else, and thought, must give that a go.
Hit up a rump with the requisite salt (used pink Himalayan rock, as that’s all I had in) left it for over 24 hours on the rack in the fridge then peppered it and cooked it on the cast iron griddle at 340°c - which rendered the fat well and left the steak moist, it was cooked more than I’d normally do it, but very tender, particularly given that it was rump and on the mediumer side of the medium rare.
Also keep cooking pizzas (buying a pizza oven on a cut is next level stupid), had steak and pizza for dinner and roast lamb for lunch. At this point I’m pretty much reverse dieting.
Slower pace, first thing in the morning and my shoulder isn’t happy still so just keeping this as a warm up.
Lifting:
A1) floor press: 60, 80, 90, 100kg x 5
A2) hanging leg raises: 5 x 4 sets
A3) KB BO row: 24kg x 5 x 4 sets
B1) floor press: 80kg x 20, 12, 12
B2) hanging leg raises: 8 x 3 sets
B3) KB BO row: 24kg x 8 x 3 sets
Started with the intention of doing OHP but my shoulder said no, couldn’t fully extend my right arm overhead whilst maintaining a normal torso position. I wanted to try and get some pressing in (otherwise I’d be doing deadlifts and I’m really not a fan of deadlifting in the morning), floor press worked well, felt it in my shoulder but more as a sense of lack of power and stability not pain per se. Chin/pull ups weren’t feeling good when I tried them either, this shoulder thing is starting to have a fairly significant impact on what I can do, and causing some pain and discomfort in the daily life, need to address it, was hoping ignoring it would work (and it will on a long enough timescale , but I want to run BtM immediately post cruise and overhead pressing, dips and chin ups feature heavily!).
Was going to have a 10 min EMOM finisher, but the teenager daughter needed a lift to school, despite me waking her up early and telling her I couldn’t give her a lift… So my training got cut short! Probably should let her experience the consequences of her poor time management, but felt like a (very grumpy) benevolent dad today, she’s awesome 99% of the time, have to give some wiggle room for the fact she’s still a teenager, right?
