The Push-Up Daily Challenge

Did like 35 push-ups. 15 diamond, and like 20 military ones.

 

35 diamond push-ups

 

Haven't exercised today as was binging on PMOing today and feel really terrible about it.

Though from the 02/11/2020 I have done a total of 24 days 1 day more from 09/10/2020 23 days, so pleased about that.

 

150

 

I'm sorry , i know the feeling.
Let me know how re you tomorrow

 

Don't worry about it, it's okay to take a break! Muscles need also time to recover and you make great progress, when I read your protocols you post everyday! Big respect for being continuous!
Keep in mind, never to give up! That is the important thing!

 

In a row?? Respect, my friend!

Today: Chestday!!

1x20 regular pushups (warm up)
1x10 regular pushups with backpack (7,5 kg) (new one)
2x15 regular pushups with backpack (10 kg) (new one)
1x10 regular pushups with backpack (10 kg) (failed one)
3x10 decline + archer pushups
3x10 one-arm-pushup on chair (5 per arm)
1x20 one-arm-pushup on chair (10 per arm)
3x20 one-arm-pushup on chair with assisting arm (10 per arm)
2x5 knee-pushups on fingers (new one) (more difficult than I thought)
2x20sec knee-plank-hold on fingers (still difficult)
1x20 knee-pushups on fingers and fist (10 per side speak one arm on fingers one arm on fist)
1x40 staggered pushups (20 per arm)
1x30 staggered pushups (15 per arm)
1x12 staggered pushups (6 per arm) pause before was too short...
3x12 diamond pushups
2x16 decline pushups
1x15 decline pushups (failed one)
3x10 pike-pushups

Total of 475 pushups (!!!) But some exercises at the end were more effortful than else but I think it is because of the order of the pushups I do and how many I do.

 

In two sets

 

28/11/2020


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)

Back into the swing of it, though annoyed that I did pmo again before, but not as long or as one big binge. So an improvement but still will work on taking a break of sexual activity for either 2 weeks of a full month off till I don't feel the need to pmo by myself after having sex with my girlfriend.

 

Well a bit better now as I have done my routine today, but still pmo before which I'm not pleased about it. But still feel better that I did exercised instead of full on binge.

 

I know I need to take a break in a while, as the book recommends to try and take one longer then the other, unless injured, as it can be done in long periods of time. Thoigh would of liked to have not PMO though

 

25

 

29/11/2020


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)

Feel I am doing well with my routine, just fir the body weighted exercises, needing to get stronger on my push-ups so I'm not struggling after 18 & to work on not slipping on my rows.

 

30 diamond push-ups, 15 military push-ups and 15 hindu pushups.

 

30/11/2020


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 (60 goal 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)


Decided to up my reverse dumbbell curls as getting near the end of the year before deciding to go with 2kg & adding an assisted one arm push-up super setting it with a regular push-up & maybe one arm rows to then super set it with my over hand and underhanded rows.

I've also been doing these squat assisted pull-ups & chin-ups to subsitute for pull-ups and chin-ups

Feel they have been really helping my back be more developed as doing 1 set of 30, with next year doing that as a warm up to try and do as many as I possibly can.

So;

Squat Assisted Pull-ups (30)

Squat Assisted Chin-ups (30)

 

150

 

40

 

Today just normal after good sleep and so good recovering:

1x25 regular pushups (warm-up)
3x10 regular pushups with 10 kg in a backpack
3x15 diamond pushups
1x30 shoulder taps on plank position
3x10 pike-pushups

 

01/12/2020


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 (60 goal 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)

&



Squat Assisted Pull-ups (30)

Squat Assisted Chin-ups (30)

 

150