This made me laugh!
It also made me appreciate that, for all the stress I currently experience at work, grading is no longer one of the sources!
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January 13, 2026
4:30 PM
REHIT: 6:40 minutes
I used my wifeās exercycle. I prefer the Airdyne.
See you tomorrow.
Dinner:
Breakfast: Bacon/egg/cheese sandwich + Diet Coke
Lunch: Murachan Lime and Shrimp Cup of Noodles w/sriracha sauce (Tabasco brand) + two tangerines and a Diet Coke
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That looks really good.
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January 14, 2026
Couldnāt sleep. Started snacking. I decided to get my session in.
Start: 3:02 AM
Good session. Good pump. In fact I am still feeling the pump. It is early but maybe I will have a protein drink.
Still no snow. I am glad I did not drop $1000 on a ski pass. Maybe a drought year. I am sure the farmers are already 
their overalls.
A lot of new builds and wells going in.
Enough of that. I increased resistance on some exercises, fewer reps.
Have a great hump day!
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January 16, 2026
Pre Workout: Coffee mixed blend
Start: 5:30 AM
Dips, I hit eleven and the wall jumped up. But, for me eleven is the upper range. For now.
I had a great pump after the dips. The upper body squat. It only got better with the shrugs.
The REHIT ride fit in quite well.
See you Monday?
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Itās a date!
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Solid workout. Impressive on those dips. I havenāt done those in ages. I should probably start.
Have a good weekend.
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I say that about pull ups. I need to start with hangs, but I forget. I need to fill out Mondayās workout sheet when I get home and add hangs now.
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A guy who I have been listening too said that dead hangs from a pull up bar are great for shoulder health as well as being a great grip builder.
Good idea to add them in. 
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Nice session to end the week. Regarding hangs. I found they helped my shoulder pain pretty significantly. I wonāt say took it completely away but helped a lot! Good luck with it.
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I will be the antagonist here and say that dead hangs hurt my shoulder pretty badly. That is probably due to a couple of former dislocations though so YMMV. To work up to pull-ups I would get a pair of cheap gymnastics rings and do some Ring Rows or maybe even do some Inverted Barbell Rows.
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It was a good session this morning. Thank you for the kudos. I got worked. Then I got to school and was greeted with doughnuts. I know better. But I had the Berliner anyway. It kicked my duff. It was an early out though, and as soon as they turned us loose I was home, on the couch, and out like a light. Amazing how a pastry can muff my day up.
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Iām going to give it a shot. I have arthritis in both shoulders, and my range of motion is terrible.
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Good mid-Morning, I guess.
Pre-Workout: Amazon ground Columbian mid roast. 20+ oz.
I have to say, after the agony Fridayās session put me through, this morning was a good workout. I woke with no DOMS or fluish feelings. I woke at 2:00 AM. at 4:00 AM my wife gave me a Lyrica. That calmed my legs down I slept another four plus hours.
So, with some sleep behind me, plenty of caffeine, I was good to go. Bench press, and front squat reps popped up nicely. It felt like everything from the waist up was pumped.
Fridayās REHIT had me couch ridden Friday night. I think it is too much following a resistance workout, on the same day. It is not the DOMS, but the (now) occasional feeling I get, post workout, like I have come down with the flu, chills, aches, just wanting to lie on the couch next to the pellet stove. Which I did. I used to get this really bad about a decade ago. It happens a lot less using the Soloflex. Post Super Slow workouts on the Nitro were Hell on wheels. I tried ice baths, massage guns, electric blankets, ice bags, it sucked. Docs would just looked at me. Wind exacerbated the situation.
Hangs today, not long, but my grip gave out.
Well, tomorrow I have a REHIT ride penned in. See you Wednesday!
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Sounds like a tough weekend of recovery. Good to hear you are on the mend and are doing better.
Not sure what you do during REHIT, but it must be some hard work!
Iām so glad to hear that!
Iāve had to dial myself back quite a bit as a result of DOMS and general increased achiness, though not the fever feeling you describe (chills). In terms of the cold, Iām best if Iām outside part of the day, but once in I want the couch and a throw blanket, and of course the dog curled against me. Three days a week of resistance seems best for me, with 30-60 minute brisk walks or a longer hike/snowshoe (or riding bikes or swimming depending on season).
Iāll have to pay attention to whether the cold impacts me generally as the seasons shift. I hadnāt thought to notice. I pretty much always feel like Iām dying at the holidays, but I attribute it to the big increase in stress at work combined with positive stress and excitement at home (getting ready to host a week-long party and also give out thoughtful gifts in a clean, postcard-looking house). And of course the seasonal food and drinks. But itās also the start of the deep cold season. Hmm.
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REHIT is HIIT, just shorter. Not less intense per se. There is a new ābikeā on the market (like a Peloton, kind of) developed for REHIT training. The CAROL bike.
I think it runs $2700+. I think my Airdyne can do the same thing in principle. So the sprint stages are shorter than in a more traditional HIIT set up. There should be intensity levels that are just as tough, just shorter in duration.
I bet someone out there can pull this together better than me.
Thanks for stopping in.
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REHIT (Reduced-Exertion High-Intensity Training) is a scientifically-backed exercise protocol designed to deliver maximum fitness benefits in minimal timeātypically under 10 minutes. Unlike traditional HIIT, which involves multiple high-intensity intervals, REHIT focuses on just two āall-outā sprints that trigger a survival-level response in the body.
The REHIT Protocol
A standard session follows a strict āminimum doseā structure:
- Warm-up: 2ā3 minutes of very low-intensity movement (e.g., slow pedaling).
- Sprint 1: 20 seconds of supramaximal (all-out) effort. You should reach a perceived exertion (RPE) of 9 or 10 on a 10-point scale.
- Recovery: 3 minutes of low-intensity movement to allow heart rate and blood pressure to stabilize.
- Sprint 2: 20 seconds of all-out effort.
- Cooldown: 3 minutes of gentle movement.
Key Benefits
- Efficiency: Research suggests that 8 minutes of REHIT can provide health benefits similar to a 45-minute jog.
- VO2 Max: Studies show it can improve cardiorespiratory fitness (VO2 max) by up to 12% in just 8 weeks.
- Metabolic Health: REHIT rapidly depletes muscle glycogen, which activates pathways (like AMPK and PGC-1Ī±) that improve insulin sensitivity and mitochondrial health.
- Heart Health: It has been shown to lower blood pressure and reduce risk factors for type 2 diabetes.
Take it for what it is worth. Just something I have been trying.
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Thank you for the information. I like the highlighted portion the most.
Sounds efficient. 