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florianbador.com
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SUMMARY:
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OVERALLWORKOUT 1WORKOUT 2
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YEARTotal DaysTotal WorkoutsTotal Hours
Average Min/Day
Days w/o Workout
Avg Intensity
Intensity >=7
Intensity <=3
HoursMin/DayDays w/oAvg Int.Int. >=7Int. <=3HoursMin/DayDays w/oAvg Int.Int. >=7Int. <=3
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2022234621560 (0%)5.6718 (39%)7 (15%)123205.9113 (56%)4 (17%)92405.435 (21%)3 (13%)
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NOTES:
> See other sheet tabs below for each year's detail. This tab is only the summary of all years.
> Workout 1 is usually around noon at the end of the fast since 8pm, then breaking the fast at 1pm w/ my "Badass Superfood Smoothie" (17/7 intermittent fasting every day).
See recipe somewhere among Twitter pictures (make sure it's the last version).
> Workout 2 is usually around 5-6pm. Post-workout shake is watermelon + spirulina.
> Never any full rest between sets of strength workouts, fitness dancing instead (60-90s max). Doing it in the form of dancing not only prevents the heart rate from dropping too much
but also teaches the brain that "It's no big deal" so even when it's very hard I can act like it's not and get my body to believe me to some extent.
> Workout times include 3-5min of warm-up.
> I never count the reps for sets of symmetrical exercises (e.g. push-ups or pull-ups). Instead, I count "1" until the point of collapse where I couldn't do one more even if my life was at stake.
For that reason I don't need to do too many sets. 4 of each exercise is already a lot.
> "123bpm min" is a type of strength workout where I wear a HR monitor and prevent the HR from dropping below that number, imagining there is bomb connected to it.
So this is a combination of cardio and strength w/ jumping around and intense fitness dance moves.
> My absolute max HR is 178 (184 on very hot day)
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INTENSITY LEVELS EXPLAINED (1-10)
> Level 4 would be the way the average person works out in a gym
> Level 10 would be passing out or vomiting. I would have to be able to honestly say "I could not have done 1% better", which is usually an impossibility because there's always more.
> Level 1 would be a day where I was about to quit, and rather than missing the workout I went for something ridiculously easy just to say "At least I did something".
There's never anything worse than doing nothing at all. When we break our own commitments we learn that we cannot trust this person.
This is the main reason why so many people have a low self-esteem. Showing up every day even in a small way is the antidote.
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RECOVERY?
> I don't believe in "recovery days", it seems to me that those who talk about it most are the same people who never really push hard enough to actually justify a "recovery". Nights are what recovery is for.
> I work on a treadmill desk at 1mph, doing about 10mi/day on it. It won't make anyone fit but it is an excellent recovery practice to circulate the blood.
> Twice 20-25min of stretching per day. This is the only way to never get injured.
> 20min of back massage right before going to bed. Without this and the large amount of stretching the nervous system would accumulate too much pressure over time. These two habits are what makes rest unnecessary.
> Never missing a single workout is the best way to avoid spiraling down the road of bad habits. If there is no recovery day it makes it so much easier because it is no longer a question whether we workout or not today.
Having to answer that question every day would be much harder. And not missing a second time would be 100x harder than not missing the first time, because as soon as we missed once that option now becomes available for the future.
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