The first more intense training day in weeks... my training diary entry from November 3 2026
(Here’s another lovely night shot from my vacation in Greece. The photo was taken from my buddy’s property. I really like the way the moonlight illuminates the Mediterranean Sea.)
Hi Actifitters,
yesterday was the first time since the Saturday before my vacation that I trained with a bit more intensity. While the two sessions were nowhere near as demanding as the ones I did just before my vacation, they felt effective once again.
Naturally, I couldn’t simply pick up where I left off—but then again, I didn’t expect to. It’s clear that after nearly three and a half weeks, there’s been some loss in performance. So, rather than jumping straight back into my training plan, I started by performing a fitness test to see how many close-grip push-ups I could manage in a single set.
While I managed 21 in a row before my vacation, yesterday I only reached 17. All things considered, I’m actually relatively satisfied with that. That said, I’m going to set a new interim goal and discard my previous one. I’ll keep my personal best in mind, though, to see how long it takes me to get back to that level.
Here are a few figures regarding my personal best to date and my new interim goal:
Best performance so far (57):
| set 1 | set 2 | set 3 | set 4 | set 5 | break between sets |
|---|---|---|---|---|---|
| 12 | 17 | 13 | 8 | 7 | 60 seconds |
My ney goal according to the training plan (39+):
| set 1 | set 2 | set 3 | set 4 | set 5 | break between sets |
|---|---|---|---|---|---|
| 8 | 9 | 7 | 7 | max (min. 8) | 60 seconds |
At first glance, this might look like a significant step backward, but it isn’t. I believe I will be back on track much sooner than the numbers suggest.
In addition to my push-up training, I also performed dumbbell lateral raises and dumbbell shoulder presses. Before all of these exercises, I naturally made sure to warm up and stretch thoroughly.
To round off my first real day of training, I spent around 20 minutes on the bike and finished the Climb of the Week in its easiest version (50% elevation). Here are some numbers:
Duration - 0:19:11
Distance - 7.43 km
Elevetaion gain - 161 m
Average speed - 23.2 km/h
Maximum speed - 73.5 km/h
Average power output - 202 watts
Maximum power output - 329 watts
Average heart rate - 135 bpm
Maximum heart rate - 162 bpm
Average cadence - 79
Maximum cadence - 97
Calories - 222
Mission 80 (Day 128 = 88.0 kg / Goal = 80.0 kg / Initial weight = 90.0 kg / Total loss = 2.0 kg)
600 grams have dropped off since yesterday. I’d be happy for things to continue this way. ;)
Today, I’ll finally get back to pull-up training—or, more specifically, reverse pull-ups. Let’s see how I perform compared to three weeks ago.
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That's all for today.
Be kind to each other and keep moving!
!WINE
Woohoo, thank you so much for the HSBI share! I really appreciate it. Also, great job getting back into the training routine after your vacation—losing 600 grams in a day is fantastic progress! Are you planning to increase your push-up targets for tomorrow's session?
I like the decision to set realistic goals and gradually return to the previous state. The key to success is consistency and patience.
!BBH
You will slowly get back to shape after continues training
!BBH
It is huge drop on your weight yesterday
The first proper intense session since before vacation actually feeling effective again, that moonlight over the Mediterranean shot is a nice reminder of what you came back from.
Wow! Nice going.
You only realise how well you are doing when rather impressive targets (that most people would love to be able to achieve) make you feel slightly disappointed. Holidays are an excellent reason for falling off track a little. Speaking of which, Greece is a beautiful country. We stayed on the island of Kos this time last year; it was awesome.
Oddly enough, it was the place I started to move a little more and set some targets myself, just walking, nothing too extreme. I was just getting back to normal after serious illness. I read posts like this sometimes to find a little inspiration for new goals;
You delivered... Thank you! #officiallyinspiredagain
I love the detail of your goals and the recording of more metrics than I ever thought of.
Best of luck stretching your limits and aiming for more. You may not consider when writing these posts to keep yourself accountable that they 'can and do' inspire others too... They can and do
Very happy to have stumbled across your post in @rozioo's Hive Town. I love that we can stumble across people we have not crossed paths with before, or not for quite some time.
January is when I intend to start with some light weights; I need to build slowly, but I will look up some of the exercise terms you mentioned for ideas, embarrassingly I have somehow reached 54 years without ever learning such things. 😎🚀