The Push-Up Daily Challenge

سأبدأ اليوم بالتخلي عن ممارسة العادة السرية والضغط. أتمنى أن تكون متحمسًا

 

@Marei09 I can't speak arabic but I hope google-translate is enough to understand me: حظا سعيدا، يمكنك أن تفعل ذلك!

@Musta then it is the right time to change that! Go for it!

Today I made CHEST DAY!
3x6 regular pushups
3x6 power pushups (can't get high enough! >_<)
3x6 wide grip pushups
3x6 diamond pushups
3x6 raised leg pushups
3x6 side crunch pushups (new one)
I did this exercise 3 times:
https://darebee.com/workouts/pushup-massacre-workout.html

then I did:
1x15 pushups on dumbbells
1x16 pushups on dumbbells
1x15 pushups on dumbbells (fail)
3x20 staggered pushups (10 per arm)
2x20 archer+decline pushups (10 per arm)
3x30 shoulder taps on plank (15 per arm)
3x30 plank arm raises (15 per arm)

 

15/11/2020


Did my W.A.T.C.H protocol with my 1 KG dumbbells to do 1 set of;


1.Alternating Dumbbell Curls (60 goal 60)

2.Alternating Reverse Dumbbell Curls (30 goal 30-60)

3.Alternating Crucifix Dumbbell Curls (30 goal 30)

4.Simultaneous Crucifix Dumbbell Curls(30 goal 30)

5.Standing Dumbbell Pectoral Fly’s (30 goal 30)

6.Alternating Dumbbell Presses (3p goal 30)

7.Alternating Dumbbell Front Raises (30 goal 30)

8.Simultaneous Arm Circles (30 goal 30)

9.Don't know the name of this, just that it was done by Al Treloar's. Where I had to stand fully strait up with my my arms fully reached out over my head in hammer position, to then (with my legs are fully locked straight when doing this) have my upper body bending over to 45 degrees with my dumbbells switching to over hand positiom then to go back up & then my hand position going back to hammer position.

A visual can be seen here on page 7

https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf

(30 goal 30)

10.Standing Rear Delt Flyes head on the bench (30 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (30 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (30 goal 30)

13.Dumbbell Punching Movement (30 goal 30)

14.Dumbbell Good Morning Deadlift (30 goal 30)

15.Dumbbell Shrugs (30 goal 30)

16.Dumbbell Crossovers (30 goal 30)

17.Dumbbell Side Bends (30 goal 30)

18.Simultaneous Dumbbell Back Extensions (30 goal 30)

19.Ski Ski Jumper (30 goal 30)

20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each)

21.Toe Raises (60 debating to reach 90)

22.Deep Knee Bend On Toes (30 goal 30)

23.Goblet squat (30 goal 30)

24.One Legged Squat (30 goal 30)

25.Straight Legged Sit-Ups (30 goal 30)

26.Leg Raises Hyperextensions (30 goal 30)

27. Hyperestensions (30 goal 30)

28.Push-Ups (30 goal 30 to then work on super setting it with 1 arm assisted push-ups where I use both my hands when going down, to turn put most of the weight on one arm when going up)

29. Over hand Rows (30 goal 30)

30. Underhand Rows (30 goal 30)

 

16/11/2020


Did my W.A.T.C.H protocol with my 1 KG dumbbells to do 1 set of;


1.Alternating Dumbbell Curls (60 goal 60)

2.Alternating Reverse Dumbbell Curls (30 goal 30-60)

3.Alternating Crucifix Dumbbell Curls (30 goal 30)

4.Simultaneous Crucifix Dumbbell Curls(30 goal 30)

5.Standing Dumbbell Pectoral Fly’s (30 goal 30)

6.Alternating Dumbbell Presses (3p goal 30)

7.Alternating Dumbbell Front Raises (30 goal 30)

8.Simultaneous Arm Circles (30 goal 30)

9.Don't know the name of this, just that it was done by Al Treloar's. Where I had to stand fully strait up with my my arms fully reached out over my head in hammer position, to then (with my legs are fully locked straight when doing this) have my upper body bending over to 45 degrees with my dumbbells switching to over hand positiom then to go back up & then my hand position going back to hammer position.

A visual can be seen here on page 7

https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf

(30 goal 30)

10.Standing Rear Delt Flyes head on the bench (30 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (30 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (30 goal 30)

13.Dumbbell Punching Movement (30 goal 30)

14.Dumbbell Good Morning Deadlift (30 goal 30)

15.Dumbbell Shrugs (30 goal 30)

16.Dumbbell Crossovers (30 goal 30)

17.Dumbbell Side Bends (30 goal 30)

18.Simultaneous Dumbbell Back Extensions (30 goal 30)

19.Ski Ski Jumper (30 goal 30)

20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each)

21.Toe Raises (60 debating to reach 90)

22.Deep Knee Bend On Toes (30 goal 30)

23.Goblet squat (30 goal 30)

24.One Legged Squat (30 goal 30)

25.Straight Legged Sit-Ups (30 goal 30)

26.Leg Raises Hyperextensions (30 goal 30)

27. Hyperestensions (30 goal 30)

28.Push-Ups (30 goal 30 to then work on super setting it with 1 arm assisted push-ups where I use both my hands when going down, to turn put most of the weight on one arm when going up)

29. Over hand Rows (30 goal 30)

30. Underhand Rows (30 goal 30)

 

150

 

Go man , Go go go

 

Back with 15 today. Haven’t been feeling well lately. Hope you all are doing better

 

Boy my muscles are killing me! I haven't used those muscles in a long time.
Day 2: 15*2=30
I'll add a third set soon.

 

I've started from today!
My push-up is 35 in 1 set
& i'll do it regularly!
Thanks for this thread!

 

I have been doing push-ups for 3 months now. Lost 11 kgs honestly. I do 100 push-ups a day. I’ll keep on updating. I’m in.

 

17/11/2020


Did my W.A.T.C.H protocol with my 1 KG dumbbells to do 1 set of;


1.Alternating Dumbbell Curls (60 goal 60)

2.Alternating Reverse Dumbbell Curls (30 goal 30-60)

3.Alternating Crucifix Dumbbell Curls (30 goal 30)

4.Simultaneous Crucifix Dumbbell Curls(30 goal 30)

5.Standing Dumbbell Pectoral Fly’s (30 goal 30)

6.Alternating Dumbbell Presses (3p goal 30)

7.Alternating Dumbbell Front Raises (30 goal 30)

8.Simultaneous Arm Circles (30 goal 30)

9.Don't know the name of this, just that it was done by Al Treloar's. Where I had to stand fully strait up with my my arms fully reached out over my head in hammer position, to then (with my legs are fully locked straight when doing this) have my upper body bending over to 45 degrees with my dumbbells switching to over hand positiom then to go back up & then my hand position going back to hammer position.

A visual can be seen here on page 7

https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf

(30 goal 30)

10.Standing Rear Delt Flyes head on the bench (30 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (30 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (30 goal 30)

13.Dumbbell Punching Movement (30 goal 30)

14.Dumbbell Good Morning Deadlift (30 goal 30)

15.Dumbbell Shrugs (30 goal 30)

16.Dumbbell Crossovers (30 goal 30)

17.Dumbbell Side Bends (30 goal 30)

18.Simultaneous Dumbbell Back Extensions (30 goal 30)

19.Ski Ski Jumper (30 goal 30)

20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each)

21.Toe Raises (60 debating to reach 90)

22.Deep Knee Bend On Toes (30 goal 30)

23.Goblet squat (30 goal 30)

24.One Legged Squat (30 goal 30)

25.Straight Legged Sit-Ups (30 goal 30)

26.Leg Raises Hyperextensions (30 goal 30)

27. Hyperestensions (30 goal 30)

28.Push-Ups (30 goal 30 to then work on super setting it with 1 arm assisted push-ups where I use both my hands when going down, to turn put most of the weight on one arm when going up)

29. Over hand Rows (30 goal 30)

30. Underhand Rows (30 goal 30)

 

150

 

I think that I can do it. I will try since next week, lol

 

I need to work on not looking at YouTube before exercising as I need to work on having more time to do cardio as also needing to not eat so much food during the day as well, as I'm eating way more then I should recently.

 

20

 

40 in 1 set

 

Important to nutrition is that you eat healthy! No sugar, no excess of fat (or at least not that much), meaning no cake, no juices, no fastfood etc. I ate in the past much sweeties and unhealthy stuff. Now I eat instead more vegetables and fruits (even with the fruit sugar it is much much better than regular sugar!!) and proeteins like eggs, fish (without oil!!) or a great steak (without much spicery or sauce). Also I eat less bread than the others because of the carbohydrate. What I like to eat is rice because it satiate you for a longer time.

I did today....
The One Punch Workout!!
I did it 20 times! No joke, I did this exercise 20 times! Meaning 20*5 pushups, 20*10 high knees, 20*5 squats and 20*5 crunches (no situps because it isn't that effective).
Now I take a shower, I'm damned exhausted...

 

don't shift it! Think like this: I WILL do it, I CAN do it!! If you shift it too much, you'll never begin and so never reach results you dream of!
So, begin today! Even if it is only 10 or 5 or even 3 pushups it is a good start! Every pro from today started with low steps!

 

18/11/2020


Did my W.A.T.C.H protocol with my 1 KG dumbbells to do 1 set of;


1.Alternating Dumbbell Curls (60 goal 60)

2.Alternating Reverse Dumbbell Curls (30 goal 30-60)

3.Alternating Crucifix Dumbbell Curls (30 goal 30)

4.Simultaneous Crucifix Dumbbell Curls(30 goal 30)

5.Standing Dumbbell Pectoral Fly’s (30 goal 30)

6.Alternating Dumbbell Presses (3p goal 30)

7.Alternating Dumbbell Front Raises (30 goal 30)

8.Simultaneous Arm Circles (30 goal 30)

9.Don't know the name of this, just that it was done by Al Treloar's. Where I had to stand fully strait up with my my arms fully reached out over my head in hammer position, to then (with my legs are fully locked straight when doing this) have my upper body bending over to 45 degrees with my dumbbells switching to over hand positiom then to go back up & then my hand position going back to hammer position.

A visual can be seen here on page 7

https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf

(30 goal 30)

10.Standing Rear Delt Flyes head on the bench (30 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (30 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (30 goal 30)

13.Dumbbell Punching Movement (30 goal 30)

14.Dumbbell Good Morning Deadlift (30 goal 30)

15.Dumbbell Shrugs (30 goal 30)

16.Dumbbell Crossovers (30 goal 30)

17.Dumbbell Side Bends (30 goal 30)

18.Simultaneous Dumbbell Back Extensions (30 goal 30)

19.Ski Ski Jumper (30 goal 30)

20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each)

21.Toe Raises (60 debating to reach 90)

22.Deep Knee Bend On Toes (30 goal 30)

23.Goblet squat (30 goal 30)

24.One Legged Squat (30 goal 30)

25.Straight Legged Sit-Ups (30 goal 30)

26.Leg Raises Hyperextensions (30 goal 30)

27. Hyperestensions (30 goal 30)

28.Push-Ups (30 goal 30 to then work on super setting it with 1 arm assisted push-ups where I use both my hands when going down, to turn put most of the weight on one arm when going up)

29. Over hand Rows (30 goal 30)

30. Underhand Rows (30 goal 30)

 

Yeah o also eat a lot of vegetables and fruits too, so I'm not missing anything, I just need to cut out a lot of the extra vegan protein bars and junk foods, to either 2 or 1 a day. Didnt eat so much junk since the while corona lock down, with me needing to work on getting back into my better eating habit & work on a better cardio habit.