Sunday 18/01/2026
Weight = 107.7 kgs
Steps = 5817 Steps
This morning I woke up at about 7 am and chilled for a bit waiting for it to get light then got up about 8 am and fed my brother’s dog who I am looking after then I got dressed and we took the ebike out to test how the dog would do as a trail dog. I did the woods loop BUT was not able to get very far into the actual woods as it was too overgrown and I didn’t want another puncture so we headed back 🙁
In total we rode for 25 minutes and covered 3.1 miles at an average speed of 7.4 mph which was pretty good considering how bad the going was most of the way!
When we got home my new mat had arrived so after drying the dog off I put that in my room and then washed the ebike and put it away in my room on my old door mat to stop the floor getting dirty!
After this I chilled the rest of the day.
By the end of the day I was on 5817 Steps.
Monday 19/01/2026 – Daily 50 DAY 1
Weight = 107.4 kgs
Steps = 4428 Steps
This morning I woke up with my alarm at 6 am and then decided to sleep in until 6 am as that gave me enough time to do my 1st calisthenics session of my 50 day “daily 50” Challenge. I was not able to do press-ups or plank due to my torn rotator cuffs with the left being really painful and my right bearable so I did jut the planned 25 squats, 25 lunges and 25 seconds of wall squats to start off with! I will try and find a less shoulder hurting option for the press ups and try the plank again later as I think I had just aggravated my shoulder so it just hurt and it was not the plank that hurt it! I then did my weigh-in and I was surprised that I had dropped 0.3 kgs to 107.4 kgs today.
Although it didn’t go to plan I have at least made a start so now it is just a case of me doing the other 1/2 tonight and then carrying it on as it will get easier as I get stronger! I am also going to look at rotator cuff rebab exercises to add instead of the press ups and planks until my shoulders are strong enough and pain free enough to start press ups! Doing the exercises this morning was way harder than I thought that it would be and it just shows how weak I have got over the years as when I trained like this before I was able to do 100’s of squats and lunges at a time and I am struggling to get 25 done this morning! And as for the wall squats I used to be able to hold that for about 5 minutes and I struggled to do 25 seconds this morning!
I guess the hardest part is now over as I have made a start so it can only get better from here 🙂 From the way my legs feel at the moment I think I will quickly get the benefits as I am 1/2 way through the 50 reps of each exercise and I am feeling it 🙂
At 11:30 I headed home and then drove to my parents as my Startlink equipment was arriving between 13:00 and 14:00. When I got home I decided that I hadn’t eaten all day so I may as well do a 24 hr fast and so I didn’t eat until 6pm.
Due to the fact that my shoulder is so bad still I have decided that I will go back to my original plan of riding into the office more instead. So my new plan is to wake up at 5 am and then ride into the office, work until 12:00 and then ride home again but take the longer way home and go home through the woods instead. After a month or so of doing that I will re-evaluate how well my shoulder is healing and maybe start calisthenics then. In the evenings I will do 30 minutes of bad work to try and rehab my shoulders so that I will be able to do press ups pain free my march hopefully.
I bought a set of bands which will be here tomorrow so I will start the rehab tomorrow. I have also bought am 11.5 kgs weight plate for my rucksack so that I can start rucking when I walk the dog at weekends too to try and lose more weight and also strengthen my legs a bit more.
I tried to get the rest of the Daily 50 done BUT my shoulder was too bad so I have decided not to do that for now. By the end of the day I had only managed 4428 steps.
Tuesday 20/01/2026 – Thursday 22/01/2026
Weight 107.5 kgs – 106.6 kgs (0.9 kgs lost!)
Steps total = 14448 Steps
Average = 4816 Steps
I didn’t get up to much between Tuesday and Thursday other than ride from my flat to the office and back on Wednesday and Thursday and walk the dog a bit as well BUT I managed to drop 0.9 kgs just by eating properly and not getting takeout 🙂 This is a good sign that my controlled eating is making a massive difference!
Friday 23/01/2026
Weight = 106.4 kgs
Steps = 3143 Steps
I woke up about 5:30 am this morning and did my weigh-in and I was 0.2 kgs lighter again this morning so more weight dropped without really trying 🙂 The intermittent fasting is getting much easier now that I have done it all week now and I made it to about 14:30 before eating today!
Other than popping out to look at and buy a car for my son I basically stayed at home all day which is reflected in my really low step count today!
By the end of the day I was on 3143 Steps and I went to sleep about 8 am!
Saturday 24/01/2026
Weight = 106.0 kgs
Steps =
This morning started out a bit crap as I woke up at 2:30 busting for the toilet and when I got to the house my parents had left the patio door key in so I wasn’t able to get to the toilet so I had to go in the garden! I then watched you tube for a bit as I had woken up then went back to sleep abut 4-ish until 7:30-ish when I woke up busting for the toilet again! I again went for a wee in the garden and as I was putting my Internet dish out in the garden my dad came downstairs and I was able to get to the bathroom! When I am in town next I will buy a 5l bottle of water then once I have drunk the water I can use it as an emergency piss bottle if needed 🙂
I then went back to bed and watched you tube again until about 10:30 when I drilled a hole in the wall and threaded my RJ45 cable for the Starlink dish through the wall so that I can close the patio door and I have not been able to all week as I have been running the cable through the door to the dish 🙂 The cable is now though the wall and connected to the dish and I am writing this using the internet which is nice! If it stops raining today I will get the dish mount mounted on the wall and get the dish in a permanent fixing on the wall so I can just leave it and forget it! At the moment as it is on a table in the back garden I have been bringing it inside at night so that it doesn’t go missing!
I haven’t got much else planned today other than going back to Bath later on to make a start on the flat to get it ready for sale!
Weekly Summary
Weight wise I have dropped from 107.7 kgs on the Sunday to 106 kgs today so a loss of 1.7 kgs which is amazing as I have done very little exercise other than riding the ebike from the flat to the office and back 3 days this week and a bit of walking about but never doing over 6000 steps all week!
I have been doing 10 sets of my band exercise for my shoulders in the morning and evening every day since they arrived on Tuesday afternoon. I have just been doing resistance band power raises with the lightest band (Marked 11lbs/ 5kgs) and I have to say my shoulder is feeling way better already!
I have decided that although I can’t do press-ups and planks at the moment that I will start the daily 50 on Monday morning just doing the leg exercises as I think they will really benefit me going forwards and then when my shoulders are sorted I will add in the press-ups and planks at a later date!
I am also going to ad 5 minutes of skipping after work to try and start getting into basketball shape faster.