1x20 regular pushups 1x25 diamond pushups 2x20 wide-grip pushups 2x21 close-grip pushups (no diamond) 1x25 decline pushups 1x20 close-grip + decline pushups 1x20 archer-pushups 2x16 leg raises pushups 1x16 regular pushups (failed) 1x20 incline pushups 1x20 wide-grip decline pushups 2x10 stacked pushups 300 in total 2192 / 10.000 pushups 1738 / 10.000 squats
5x shepard-workout 3x action-hero in total: 72 pushups 244 squats (including squat jumps) 2.264 / 10.000 pushups 1.982 / 10.000 squats
1x20 squats (warm-up) 1x10 squats with 40 kg + longbar 1x10 squats with 45 kg + longbar 3x12 squats with 47,5 kg + longbar 1x15 squats with 45 kg + longbar 1x12 squats with 45 kg + longbar 1x12 squats with 40 kg + longbar 3x20 squats on toes 3x30 sumo squats 2x20 squat jumps 1x10 calf raise squats 315 in total 2.264 / 10.000 pushups 2.297 / 10.000 squats
1x20 deep pushups 1x20 wide-grip puhsups 1x20 close-grip puhsups 1x20 wide-grip + raised leg pushups 1x10 staggered pushups 1x20 decline pushups 1x10 pike pushups 1x20 regular pushups 1x20 archer pushups (10 per arm) 1x20 regular pushups in total: 180 2.444 / 10.000 pushups 2.297 / 10.000 squats in general I could do more but since tuesday I have sore muscles and can't push to that limit I used to do.
on friday (totally forgot to post it here): 1x25 regular pushups 1x15 close-grip pushups 1x25 wide-grip pushups 1x20 raised leg pushups 1x16 close-grip pushups 1x20 decline pushups 1x20 decline + wide-grip pushups 1x10 rocking horse puhsups 1x10 cross body pushups 1x20 spiderman pushups 1x20 one-arm pushups with assisting fingers on other hand (10 per arm) 1x12 deep pushups 1x20 regular pushups 1x20 raised leg pushups 253 in total today: 1x20 squats 1x10 squats with 40 kg + longbar 1x10 squats with 45 kg + longbar 3x12 squats with 50 kg + longbar 3x leg of steel in total: 132 2.697 / 10.000 pushups 2.429 / 10.000 squats
totally forgot to update monday: 1x20 decline pushups 2x10 one-arm-pushups (5 per arm) 3x8 wide-grip pull-ups 2x18 chest-dips 1x20 wide-grip pushups 1x20 close-grip pushups 1x20 staggered pushups in total 160 today: 60 lunges 60 reverse lunges 40 squats with weights 40 lunges with weights 40 side lunges with weights in total: 240 2.857 / 10.000 pushups 2.669 / 10.000 squats
1x10 regular squats 1x20 toe squats 1x20 sumos squats 1x20 jump squats 1x10 pulse squats 1x10 squats (with 45 kg + longbar) 2x10 squats (with 50 kg + longbar) 1x leg-shread (but only 40 secs squat hold bcz I've failed ;_; ) 230 squats in total 2.857 / 10.000 pushups 2.899 / 10.000 squats
1x30 regular pushups 1x20 close-grip pushups 1x20 wide-grip pushups 1x15 decline pushups 3x10 deep pushups 3x10 archer pushups 1x20 raised leg pushups 1x10 spiderman pushups 1x15 regular pushups 1x10 incline pushups on table 200 in total 3.057 / 10.000 pushups 2.899 / 10.000 squats
1x leg shred 3x leg of steel 3x lean legs total of squats and similar: 240 3.057 / 10.000 pushups 3.139 / 10.000 squats
1x32 regular pushups 1x20 diamons puhsups 1x25 wide-grip pushups 1x20 decline pushups 3x10 deep pushups 1x20 incline pushups 1x30 wide-grip pushups 1x25 decline + wide-grip pushups 1x16 decline + close-grip pushups 2x12 leg raised pushups 242 in total 3.299 / 10.000 pushups 3.139 / 10.000 squats
1x20 squats 1x10 squats (20 kg + longbar) 1x10 squats (30 kg + longbar) 3x10 squats (40 kg + longbar) 1x10 squats (30 kg + longbar) 2x20 toe squats 2x20 sumo squats 2x20 squat jumps 2x10 pulse squats 2x10 in and out squat jumps 2x 1 min split hold 3.299 / 10.000 pushups 3.279 / 10.000 squats
1x20 decline pushups 1x25 wide decline pushups 1x10 of step 4 of this video 1x12 of step 4 of this video 1x10 one arm pushups (5 per arm) 2x10 deep pike-pushups 1x10 incline pushups 2x12 close-grip pushups 1x10 regular pushups 141 in total I am a bit out of shape but will do more in the future 3.440 / 10.000 pushups 3.279 / 10.000 squats