The Push-Up Daily Challenge

270 chest day

 

40 (1 set).

 

11/07/2021 B

Did my ILIT: Impromptu Loadless Isometric Training for both before and after my workout

Which are;

1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds

2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds

3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds

4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds

5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds

6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds

7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds

5 DRILLS (B)

1. SR press (middle) 5 sets of 6 secs

Hold your hands interlinked in front of you. Brace yourself. Once you are set, press the hands together with maximum force for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Chest, biceps

2. Door horizontal row 5 sets of 6 secs

Stand perpendicular to a sturdy doorway, and buttress your forearm against the wall. With your other hand, grip the inner doorframe. Brace the body. Once you are set, pull hard backwards for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Upper back, biceps, grip

3. Door lateral raise 5 sets of 6 secs

Stand in a sturdy doorway, and place the backs of the hands on the inner frames. Brace the body. Once you are set, press hard sideways for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can also be performed unilaterally, using the non-working hand to brace against the doorframe. Muscles trained: Shoulders

4. SR abdominal press I 5 sets of 6 secs

Bend forwards, placing the palms on the knees. Brace yourself. Once you are set, press down hard on the knees. Try to use mostly abdominal force, thinking of the arms only as struts to transmit that force. Hold for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Abdominals, hip flexors, chest, triceps

5. SR thigh curl/press II 5 sets of 6 secs

Lie prone on the floor. Bend your legs until the shins are approximately vertical. Loop one ankle behind the other, and brace yourself. Once you are set, push back hard with the front leg, while simultaneously pulling hard with the lower leg. Hold for 6-8 seconds. Breathe naturally throughout the exercise. When the hold is completed, reverse legs and repeat.
Muscles trained: Hamstrings (rear leg), quadriceps (front leg)

10 minutes 0f Kettlbell swings and boy was it tiring, did 230 reps within the time.

 

PT Lower back for about forty minutes
1-2-3-4-5-6-5-4-3-2-1 push-up pyramid X 1 = 36 (near failure)
3 pull-ups X 5 = 15

 

12/07/2021 A

Did my ILIT: Impromptu Loadless Isometric Training for both before and after my workout

Which are;

1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds

2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds

3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds

4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds

5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds

6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds

7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds

Then the main

5 DRILLS (A)

1. SR pull (high) 6 sets of 6 secs

Hold your hands in a “monkey grip” above your head. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Lats, triceps, grip

2. Door horizontal press 6 sets of 6 secs

Stand sideways in a sturdy doorway and lean forward, with your glutes supported by the inner frame. Place one palm on the opposite inner frame, at about chest height. Brace the body. Once you are set, press hard forwards for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Chest, shoulders, triceps, abdominals

3. SR pull (middle) 6 sets of 6 secs

Hold your hands in a “monkey grip” in front of you. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Upper back, triceps, grip

4. Door top press 6 sets of 6 secs

Stand in a sturdy doorway, and place the palms on the upper frame. If you cannot reach the upper frame, stand on a box or stool, or on the toes. Brace the body. Once you are set, press hard upwards for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can also be performed unilaterally.
Muscles trained: Shoulders, triceps

5. Wall squat 4 sets of 30 secs
Sit down with your back against a sturdy wall. Ideally, bend the knees to a 90-degree angle, and hold the position, with your arms away from the legs.
Muscles trained: Quads, glutes, hamstrings

Decided to up my sets.

Did 10 minutes of Kettlbell swings up yo 250 reps within the time.

 

150

 

45 (1 set).

 

5 pull-ups X 3 = 15
25 push-ups X 3 = 75
Volleyball game
PT lower back

 

100 (25 x 4).

 

13/07/2021 B

Forgot to do my ILIT: Impromptu Loadless Isometric Training before my main routine, so I did it twice afterwards

Which are;

1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds

2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds

3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds

4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds

5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds

6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds

7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds

5 DRILLS (B)

1. SR press (middle) 5 sets of 6 secs

Hold your hands interlinked in front of you. Brace yourself. Once you are set, press the hands together with maximum force for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Chest, biceps

2. Door horizontal row 5 sets of 6 secs

Stand perpendicular to a sturdy doorway, and buttress your forearm against the wall. With your other hand, grip the inner doorframe. Brace the body. Once you are set, pull hard backwards for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Upper back, biceps, grip

3. Door lateral raise 5 sets of 6 secs

Stand in a sturdy doorway, and place the backs of the hands on the inner frames. Brace the body. Once you are set, press hard sideways for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can also be performed unilaterally, using the non-working hand to brace against the doorframe. Muscles trained: Shoulders

4. SR abdominal press I 5 sets of 6 secs

Bend forwards, placing the palms on the knees. Brace yourself. Once you are set, press down hard on the knees. Try to use mostly abdominal force, thinking of the arms only as struts to transmit that force. Hold for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Abdominals, hip flexors, chest, triceps

5. SR thigh curl/press II 5 sets of 6 secs

Lie prone on the floor. Bend your legs until the shins are approximately vertical. Loop one ankle behind the other, and brace yourself. Once you are set, push back hard with the front leg, while simultaneously pulling hard with the lower leg. Hold for 6-8 seconds. Breathe naturally throughout the exercise. When the hold is completed, reverse legs and repeat.
Muscles trained: Hamstrings (rear leg), quadriceps (front leg)

Didn't have enough time to do the kettlebell exercises, so I didn't do them.

 

So I was thinking about changing my routine in doing the body only version exercises, not using the wall, sitting on a chair or door frame. Which I've found 27 exercises, which I was thinking of doing it all at once but realise it would of taken longer than I'd like & feel I might burn myself out doing so many, so deciding to split like this;
Day 1
CHEST ISOTENSION

With the bent arms diagonally downwards and the fists and arms tensed, brace yourself. Once you are set, contract the pectorals as hard as possible, stabilizing the movement with the back muscles. The fists do not need to touch. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is similar to the most muscular (a.k.a. the crab) pose in bodybuilding. Muscles trained: Chest, lats, upperback, arms

BACK ISOTENSION
With the bent elbows drawn horizontally backwards and the fists and arms tensed, brace yourself. Once you are set, contract the pectorals as hard as possible, stabilizing the movement with the chest muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. The elbows do not need to go behind the body-line for maximum contraction to take place. Muscles trained: Upper-back, lats, chest, arms

SHOULDER ISOTENSION
With the bent arms held overhead and the fists and arms tensed, brace yourself. Once you are set, push the arms back and contract the deltoids as hard as possible, stabilizing the movement with the lat muscles. The fists do not need to touch. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Shoulders, traps, lats, upper-back, arms

LAT ISOTENSION
With the arms either side of your torso, spread the scapulae (shoulder-blades) as much as possible. Tense the arms and fists, and brace yourself. Once you are set, contract the lats as hard as possible, stabilizing the movement with the back and shoulder girdle. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is similar to the lat spread pose in bodybuilding. Muscles trained: Lats, back, shoulders, arms

TRICEPS ISOTENSION
Extend your locked arms slightly behind your trunk, with the hands balled into fists. Brace yourself. Once you are set, contract the triceps as hard as possible, stabilizing the movement with the biceps muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Squeezing the fists hard during upper-body isotension drills increases contraction through a neurological process known as irradiation. Muscles trained: Triceps, biceps

BICEPS ISOTENSION
Lock your upper arms into position and bend the elbows at an acute angle. With the hands balled into fists, brace yourself. Once you are set, contract the biceps as hard as possible, stabilizing the movement with the triceps muscles. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Squeezing the fists hard during upper-body isotension drills increases contraction through a neurological process known as irradiation. Muscles trained: Biceps, triceps

ABDOMINAL ISOTENSION
Extend your arms in front of you, with the hands clasped or balled into fists. Brace yourself. Once you are set, exhale fully and curl your trunk forward, contracting the abdominals as hard as possible. Hold for 6-8 seconds. After the first full exhalation, breathe naturally throughout the exercise. For this movement the antagonists (the spinal erectors) do not need to fire heavily, due to the limited range-of-motion of the trunk. Muscles trained: Abdominals

SPINAL ISOTENSION
Lie prone on the floor, with your hands behind your head and your legs stretched out. Brace yourself. Once you are set, raise your chest and legs off the ground, contracting the spinal muscles as hard as possible. Hold for 6-8 seconds. Breathe naturally throughout the exercise. For this movement the antagonists (the abdominals) do not need to fire heavily, due to the limited range-of-motion of the trunk. Muscles trained: Spinal erectors

QUADRICEPS ISOTENSION
Hold on to something to keep you steady if you need to, and extend one leg out in front of you. Keeping the leg locked (or slightly kinked), brace yourself. Once you are set, contract the quadriceps as hard as possible, stabilizing the movement with the hamstrings. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed bilaterally, or seated. Muscles trained: Quadriceps, hamstrings

HAMSTRING ISOTENSION
Raise one leg off the ground behind you, holding on to something to keep you steady if necessary. Keeping the leg bent around 90 degrees, brace yourself. Once you are set, contract the hamstring as hard as possible, stabilizing the movement with the quadriceps. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed prone. Muscles trained: Hamstrings, quadriceps

CALF ISOTENSION
Raise your heels several inches from the ground and brace yourself. (It might prove helpful to hold onto something.) Once you are set, contract the calves as hard as possible, stabilizing the movement with the tibialis (shin muscles). Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can be performed unilaterally, or seated. Muscles trained: Calves, tibialis

FOREARM ISOTENSION
Extend your arms out from your torso, with the hands balled into fists. Brace yourself. Once you are set, squeeze your grip as hard as possible. Hold for 6-8 seconds. Breathe naturally throughout the exercise. This exercise is worthwhile because a strong grip irradiates to the arm and torso muscles during other isotensions. Over multiple sets, this exercise can be performed with the arms held out in different directions; up, down, out. Muscles trained: Forearms
Day 2
SR PRESS - HIGH Hold your hands interlinked above your head. Brace yourself. Once you are set, press the hands together with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Shoulders, biceps

SR PRESS - MIDDLE Hold your hands interlinked in front of you. Brace yourself. Once you are set, press the hands together with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Chest, biceps

SR PRESS - LOW Hold your hands interlinked below your navel. Brace yourself. Once you are set, press the hands together with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Chest, biceps

SR PULL - HIGH Hold your hands in a “monkey grip” above your head. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Lats, triceps, grip

SR PULL - MIDDLE Hold your hands in a “monkey grip” in front of you. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Upper back, triceps, grip

SR PULL - LOW Hold your hands in a “monkey grip” below your stomach (or behind your back). Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise. Can also be performed with the hands behind the back. Muscles trained: Traps, shoulders, triceps, grip

SR REAR PRESS Place your palms or fists together, behind your back. Your arms should be well bent. Brace yourself. Once you are set, press the palms or fists together as hard as you possibly can. Hold for 6-8 seconds. Breathe naturally throughout the exercise. A unilateral version can be performed with the hand on the hip. This variation might suit athletes with poor flexibility or shoulder issues. Muscles trained: Upper back, lats, biceps

SR ARM CURL/PRESS With your hands in front of your torso, place your palms together, with the top palm facing down and the lowest palm facing up. Brace yourself. Once you are set, press the hands together as hard as possible, trying to “curl” up with the lower palm, and “press” down with the upper palm. Hold for 6-8 seconds. Breathe naturally throughout the exercise. When the hold is completed, reverse arms and repeat. Muscles trained: Biceps (lower arm), triceps (upper arm)

SR ABDOMINAL PRESS I Bend forwards, placing the palms on the knees. Brace yourself. Once you are set, press down hard on the knees. Try to use mostly abdominal force, thinking of the arms only as struts to transmit that force. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Abdominals, hip flexors, chest, triceps

SR ABDOMINAL PRESS II Lie on the floor. Bring your knees up and bend forwards, placing the palms on the knees. Brace yourself. Once you are set, press forward on the knees. Try to use mostly abdominal force, thinking of the arms only as struts to transmit that force. Hold for 6-8 seconds. Breathe naturally throughout the exercise. Muscles trained: Abdominals, hip flexors, chest, triceps

SR THIGH CURL/PRESS I Lie supine on the floor. Raise your knees up above your hips, with the legs bent. Loop one ankle above the other, and brace yourself. Once you are set, push down hard with the top leg, while simultaneously pushing up hard with the lower leg. Hold for 6-8 seconds. Breathe naturally throughout the exercise. When the hold is completed, reverse legs and repeat. Muscles trained: Quadriceps (lower leg), hamstrings (upper leg)

SR THIGH CURL/PRESS II Lie prone on the floor. Bend your legs until the shins are approximately vertical. Loop one ankle behind the other, and brace yourself. Once you are set, push back hard with the front leg, while simultaneously pulling hard with the lower leg. Hold for 6-8 seconds. Breathe naturally throughout the exercise. When the hold is completed, reverse legs and repeat. Muscles trained: Hamstrings (rear leg), quadriceps (front leg)



SR NECK PRESS - REAR Sit down with the back straight. Cup your hands behind your neck, and brace yourself. Once you are set, push your head back for 6-8 seconds. Breathe naturally throughout the hold. Avoid straining on any neck exercise. Muscles trained: Posterior neck

SR NECK PRESS - FRONT Sit down, and place your palms, fingers spread, on your forehead. Brace yourself. Once you are set, push your head forward for 6-8 seconds. Breathe naturally throughout the hold. Avoid straining on any neck exercise. Muscles trained: Anterior neck

SR NECK PRESS - LATERAL Sit down and place your palm against your temple. Brace yourself. Once you are set, push your head sideways for 6-8 seconds. Breathe naturally throughout the hold. Repeat on the opposite side. Avoid straining on any neck exercise. Muscles trained: Lateral neck
Repeat
That or thinking of just using Bullwokers iso-flo to start with, evan though it is a bit awkward to use.
What do you guys think?

 

Sorry babe no cardio

 

150

 

1-2-3-4-5-6-5-4-3-2-1 push-up pyramids X 1 = 36
5 chin-ups X 6 = 30 (failure during set six)
PT lower back

 

45 (1 set).

 

14/07/2021 A

Did my ILIT: Impromptu Loadless Isometric Training for both before and after my workout

Which are;

1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds

2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds

3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds

4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds

5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds

6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds

7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds

Then the main

5 DRILLS (A)

1. SR pull (high) 6 sets of 6 secs

Hold your hands in a “monkey grip” above your head. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Lats, triceps, grip

2. Door horizontal press 6 sets of 6 secs

Stand sideways in a sturdy doorway and lean forward, with your glutes supported by the inner frame. Place one palm on the opposite inner frame, at about chest height. Brace the body. Once you are set, press hard forwards for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Chest, shoulders, triceps, abdominals

3. SR pull (middle) 6 sets of 6 secs

Hold your hands in a “monkey grip” in front of you. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Upper back, triceps, grip

4. Door top press 6 sets of 6 secs

Stand in a sturdy doorway, and place the palms on the upper frame. If you cannot reach the upper frame, stand on a box or stool, or on the toes. Brace the body. Once you are set, press hard upwards for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can also be performed unilaterally.
Muscles trained: Shoulders, triceps

5. Wall squat 4 sets of 30 secs
Sit down with your back against a sturdy wall. Ideally, bend the knees to a 90-degree angle, and hold the position, with your arms away from the legs.
Muscles trained: Quads, glutes, hamstrings

Didn't had enough time to do Kettlbellswings as was distracting myself with a phone game before making breakfast and going to a therapy session, need to work on not getting distracted by my phone game so I can have more time for my cardio.

 

150

 

Just try it man . Consider an exercise should also be attractive to do , otherwise you would encounter resistance to start it

 

Yeah, though I am trying to figure out what routine to do.

 

PT lower back
1-2-3-4-5-4-3-2-1 push-up pyramid X 2 = 50 push-ups
1-2-3-2-1 chin-up pyramid X 1 = 9 chin-ups
1-2-1 pull-up pyramid X 1 = 4 pull-ups