@jackief let us know how the weight in goes, good or bad. The good news is that you had a slip up, but didn’t let that derail you. That’s a win!
@jackief (and others!),
Here are a couple at-home no cost (potentially) options.
HASfit is a great YouTube channel that has 10 minute videos on up - a husband and wife team - with options during the videos depending on your skills (one of them does the the less intense option, one does the more intense option)
https://www.youtube.com/channel/UCXIJ2-RSIGn53HA-x9RDevA
If you have Amazon Prime and a SmartTV or Roku or whatever Prime has a series called GymBox - some of the videos are free others may charge a fee.
Those are two that I rely on for times when I can’t/won’t get outside or to the gym.
thanks @abasket I’ll check those out! I did cobble together a workout today, and it does feel better when I do something. I may also do a yoga class tonight. It would be good to have a program with progression, I can do chapter 1 for a while then move on to chapter 2. I realize that structure is probably something one would need to pay for.
@jackief, here’s something to mull over. TRX is a great tool for doing strength and mobility training at home (or if traveling) using your body weight as resistance. While there is a cost for the TRX itself ($150 - $250 depending on model and sales), if you buy one, you get a free 1 year subscription to the TRX workout application for your smartphone or tablet. And you will have a lifetime of free access to a gazillion workout videos on the TRX website.
Have changed my indoor off season cycling training to the Sufferfest platform. Am doing one week of prep for taking their “4DP” power test. Looks at 4 dimensions of power production and not just FTP. Results will be used to customize my training program. So far, I really like it better than Zwift or Trainneroad. Many of the rides place you in the middle of video recorded peloton riding epic pro tour stages. Really fun and entertaining. If I survive the 4DP test, I’ll report back on the experience. In the meantime, here’s a video that explains the test for any cyclists out there…
https://thesufferfest.com/blogs/training-resources/how-to-get-the-most-out-of-full-frontal
Argh. I tweaked the same back muscle I did a few weeks ago, so only got about 20 minutes of arm work done. I may have to give up on kettleballs, but I really liked them when I worked out with them regularly. Not good if I can’t use them safely. Tomorrow is a mostly walking day.
Got over 10000 steps today, even with just the little exercise I’m able to do. Definitely more walking than I’m supposed to do, but with a large convention center/required appearance I really had no choice. I did see a couple of people in knee braces and a guy on a knee scooter. My knee feels fine, so hopefully I didn’t set it back. Did a little bit on the elliptical.
@mathmom, I’m sorry to hear about your back. I hope it resolves quickly but I also hope that you don’t give up using kettlebells in your workouts. They are so effective and fun! However, it is so important to understand and be able to consistently implement a lot of basic form and technique elements to avoid injuries. Have you been working with a real, legit SFG or RKC certified kettlebell coach? Someone who worked for 4-6 months with a master level instructor to prepare for a 2 day certification program where participants are tested rigorously on form, technique and ability to teach back and there is a 30% failure rate because the testing is that rigorous and exacting?
In this regard, consider the basic two handed kettlebell swing, a popular fundamental movement that if done correctly does not stress your lower back at all but if not is a prime way to injure yourself. A good coach will break it down into its component elements and will not progress you to the next one until you have mastered each step. Hinging, deadlift, hike swing, dead stop swings and finally full swing repeats. Learning to engage your glutes, abs and hip flexors to stabilize your pelvis and generate power, learning breathing techniques on both the eccentric and concentric movements that integrate with bracing your core. Learning to root your feet to the ground to generate power through your legs and not your lower back. What looks like such a simple movement has a ton of component parts which if done correctly will avoid low back strain but if not, opens the door to low back injury.
Maybe in your case I’m barking up the wrong tree but I thought I would throw this out there because it would be a shame if you abandoned kettlebells, which you seem to have enjoyed, and certainly getting injured is no fun.
No I have not worked with a coach and probably should. I usually just do the simple hinged swing and squats. I actually was fine with the swing, it was the transition to stopping swinging and putting the thing down that got me - I put too much twist into it somehow…
“Dismounting” from a swing is a prime opportunity for low back injury if not done right. There’s a real tendency to get sloppy with form. That’s where the dead stop swing progression comes into play.
@MichaelNKat I used TRX with my personal training and I really enjoyed the one class I did in the free week of classes I had at the gym. I have been seeing the ads for the TRX contraptions in my fb feed and considered it, I’m not sure DH would agree to something like that mounted on a door. We will be moving in a few months and that is why I am not doing something longer term for a gym now, I will see what I decide to do in the new location, hopefully a good gym or possibly more home equipment.
I have done some kettleballs but don’t own one, so focus on more dumbell stuff at home with less swinging.
@jackief , the door mount is not a permanent installation. You just sling it over the door when you are using it.
Even I was able to convince my husband aka safety guru that over the door thingy is OK for me to use. 
you just have to use it in the correct side of the door.
And if because of your room configuration you must mount it on the side of the door that swings open towards you, simply slide the mount down the hinge edge of the door and you will be fine.
@mathmom When using KB’s for squatting, where are you holding them? Suitcase style hanging off to the sides, one in a goblet (out in front of you) form or front rack (arms up and KB’s at shoulder level)? I’ll assume you’re not performing overhead KB squats.
Everything Michael said is 100% correct. KB’s can be problematic, if not used properly. In my current gym, they’re rarely used by members. But over the years, I have seen a lot of people use them improperly. If you can find someone like Michael to help you, then they’re an excellent tool in your toolbox.
I will consider the TRX after I move, when I figure out what the best place would be to use it, and then convince DH. Anything which could possibly mar the paint is the issue, not my safety lol.
I was up 0.4 lbs at my WW weigh in. Which was much better than I expected and I can chalk up to regular margin of variation. But I do know I ate on the high end of the acceptable range even though it was in range. I think I will be more focused for the next week to erase this and get back to the downward trajectory hopefully.
After some rough runs, today’s workout was pretty good. I didn’t have to stop early on my run and ran the hilly loop around the gym 6x. (We have no shortage of hills here. I have to look hard to find flat ground. OTOH, we don’t have any long grades. Most hills are 200m-800m at 4-10% grade.) My back & bis workout wasn’t the strongest, but I’m OK with that. I’ve come back a long way with the pull-ups as it is. Then, I did a short 5 min plank variation video to activate the core before working on arm balances. I’d like to get back into doing these regularly. Today was progressing from side crow=> picking up & sticking 1 leg out straight. Crow into 1 legged crow. And then elephant into 8 angle pose - this is one of my favorites. Makes me feel tough, but it’s Actually one of the easier ones for me
I love TRX and never even thought about getting one for home use. Hmmm…One reason I go to my boutique spin place is for their TRX. I’ll be checking this out.
Im stress eating today and I hate it. I need a mental restart.
Field report:
Day one of using SBD 7 mm knee sleeves for squats.
Still getting the hang of putting them on. Derp.
I really liked how warm my knees felt in them (February, Chicago, unheated basement).
I definitely got a psychological boost from them today. I find squats to be a peril simulator. The knee sleeves gave me a little extra confidence in the brain game.
Yesterday, I failed the last rep of the last set on bench. Safety arms for the win!