50 squats 40 pushups 30 dumbbell rows per arm 20 walking lunges per leg 360s plank 60 jumping jacks 60 situps
08/03/2021 Did my W.A.T.C.H protocol with 2kg weights, to do 1 set of; 1.Alternating Dumbbell Curls (30 goal 60) 2.Alternating Reverse Dumbbell Curls (15 goal 60) 3.Alternating Crucifix Dumbbell Curls (15 goal 30) 4.Simultaneous Crucifix Dumbbell Curls(15 goal 30) 5.Standing Dumbbell Pectoral Fly’s (15 goal 30) 6.Alternating Dumbbell Presses (15 goal 30) 7.Alternating Dumbbell Front Raises (15 goal 30) 8.Simultaneous Arm Circles (15 goal 30) 9. Dumbbell Bow Arm Spread; (Decided to call it this as its what I've written it down on my new workout app) A visual can be seen here on page 7 https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf (15 goal 30) 10.Standing Rear Delt Flyes head on the bench (15 goal 30) 11.Dumbbell Wrist Circles 1 (Clockwise) (15 goal 30) 12.Dumbbell Wrist Circles 2 (Anti-clockwise) (15 goal 30) 13.Dumbbell Punching Movement (15 goal 30) 14.Dumbbell Good Morning Deadlift (15 goal 30) 15.Dumbbell Shrugs (15 goal 30) 16.Dumbbell Crossovers (15 goal 30) 17.Dumbbell Side Bends (15 goal 30) 18.Simultaneous Dumbbell Back Extensions (15 goal 30) 19.Ski Jumper (15 goal 30) 20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each) 21.Toe Raises (60 out of 60) 22.Deep Knee Bend On Toes (15 goal 30) 23.Goblet squat (15 goal 30) 24.One Legged Squat (6 goal 6 getting lower 9 the squat) 25.Straight Legged Sit-Ups (15 goal 30) 26.Leg Raises Hyperextensions (15 goal 30) 27. Hyperestensions (15 goal 30) 28.One leg Push-Ups (12 on each leg, goal 30) Super set it with regular push-ups (12 goal 30) Decided to go back onto doing Hindu Squats & Hindu Push-ups Warm up HS 10 HP-Ups 10 2 sets of; HS 30 HP-Ups 10
Hey mate , maybe to take a pause from youtube can help. Cold turkey app can help maybe . Sorry for your hard times . Also about me , i relapsed today. - - - 150
Jump rope for about ten minutes. Sets of a minute thirty at Adam Sandler pace. Also some sets of 45-50 seconds worth of sprints with side to side and twist. Total 8 to ten minutes. My endurance is much higher than a few weeks ago when I started. And my ankles no longer hurt.
Bodyweight training. Day 4. These excercises are not done within one set! Push-ups Incline push-ups: 60 Decline push-ups: 50 Basic push-ups: 50 Close grip push-ups: 0 Archer push-ups: 0(0 each way) Total: 160 Dips: 0 Squats Basic squats: 60 Jumping squats: 50 One leg squats: 10( 6 left leg, 4 right leg) Total:120 Abs Leg raises: 60 Russian twists: 60 Elbow plank crunches: 110 Today was really low on energy and power. Yup, doing cutting wrong. I have to go to 2.5k calorie diet to cut just little less but to still keep that power within me. Anyways, I will be the best!
09/03/2021 Did my W.A.T.C.H protocol with 2kg weights, to do 1 set of; 1.Alternating Dumbbell Curls (30 goal 60) 2.Alternating Reverse Dumbbell Curls (15 goal 60) 3.Alternating Crucifix Dumbbell Curls (15 goal 30) 4.Simultaneous Crucifix Dumbbell Curls(15 goal 30) 5.Standing Dumbbell Pectoral Fly’s (15 goal 30) 6.Alternating Dumbbell Presses (15 goal 30) 7.Alternating Dumbbell Front Raises (15 goal 30) 8.Simultaneous Arm Circles (15 goal 30) 9. Dumbbell Bow Arm Spread; (Decided to call it this as its what I've written it down on my new workout app) A visual can be seen here on page 7 https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf (15 goal 30) 10.Standing Rear Delt Flyes head on the bench (15 goal 30) 11.Dumbbell Wrist Circles 1 (Clockwise) (15 goal 30) 12.Dumbbell Wrist Circles 2 (Anti-clockwise) (15 goal 30) 13.Dumbbell Punching Movement (15 goal 30) 14.Dumbbell Good Morning Deadlift (15 goal 30) 15.Dumbbell Shrugs (15 goal 30) 16.Dumbbell Crossovers (15 goal 30) 17.Dumbbell Side Bends (15 goal 30) 18.Simultaneous Dumbbell Back Extensions (15 goal 30) 19.Ski Jumper (15 goal 30) 20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each) 21.Toe Raises (60 out of 60) 22.Deep Knee Bend On Toes (15 goal 30) 23.Goblet squat (15 goal 30) 24.One Legged Squat (6 goal 6 getting lower 9 the squat) 25.Straight Legged Sit-Ups (15 goal 30) 26.Leg Raises Hyperextensions (15 goal 30) 27. Hyperestensions (15 goal 30) 28.One leg Push-Ups (12 on each leg, goal 30) Super set it with regular push-ups (12 goal 30) Decided to go back onto doing Hindu Squats & Hindu Push-ups Warm up HS 10 HP-Ups 10 2 sets of; HS 30 HP-Ups 10
Sad thing is I want to, but I hardly make the effort to stop it. Like with also relapsing alot recently as well. It's all negatively affecting me & a great that I dint take more action to do something about it. What's caused you to relapse?
50 squats 40 pushups 30 dumbbell rows per arm 20 walking lunges per leg 120s plank 120s plank with arms further forward 120s incline plank 60 jumping jacks 60 situps
About ten minutes of jump rope, 8 minutes relaxed, two minutes sprinting. My rest sessions are getting shorter and my typical jump session is at a minute thirty. Still keeping sprints to one minute or less.
10/03/2021 Did my W.A.T.C.H protocol with 2kg weights, to do 1 set of; 1.Alternating Dumbbell Curls (30 goal 60) 2.Alternating Reverse Dumbbell Curls (15 goal 60) 3.Alternating Crucifix Dumbbell Curls (15 goal 30) 4.Simultaneous Crucifix Dumbbell Curls(15 goal 30) 5.Standing Dumbbell Pectoral Fly’s (15 goal 30) 6.Alternating Dumbbell Presses (15 goal 30) 7.Alternating Dumbbell Front Raises (15 goal 30) 8.Simultaneous Arm Circles (15 goal 30) 9. Dumbbell Bow Arm Spread; (Decided to call it this as its what I've written it down on my new workout app) A visual can be seen here on page 7 https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf (15 goal 30) 10.Standing Rear Delt Flyes head on the bench (15 goal 30) 11.Dumbbell Wrist Circles 1 (Clockwise) (15 goal 30) 12.Dumbbell Wrist Circles 2 (Anti-clockwise) (15 goal 30) 13.Dumbbell Punching Movement (15 goal 30) 14.Dumbbell Good Morning Deadlift (15 goal 30) 15.Dumbbell Shrugs (15 goal 30) 16.Dumbbell Crossovers (15 goal 30) 17.Dumbbell Side Bends (15 goal 30) 18.Simultaneous Dumbbell Back Extensions (15 goal 30) 19.Ski Jumper (15 goal 30) 20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each) 21.Toe Raises (60 out of 60) 22.Deep Knee Bend On Toes (15 goal 30) 23.Goblet squat (15 goal 30) 24.One Legged Squat (6 goal 6 getting lower 9 the squat) 25.Straight Legged Sit-Ups (15 goal 30) 26.Leg Raises Hyperextensions (15 goal 30) 27. Hyperestensions (15 goal 30) 28.One leg Push-Ups (12 on each leg, goal 30) Super set it with regular push-ups (12 goal 30) Didnt do my Hindu Squats & Hindu Push-ups today as felt I did t have enough time for it today, as needed to go out with my girl friend.
Bodyweight training. Day 5. These excercises are not done within one set! Push-ups Incline push-ups: 50 Decline push-ups: 40 Basic push-ups: 40 Close grip push-ups: 50 Archer push-ups: 24(12 each way) Total:204! Dips: 30 Squats Basic squats: 90 Jumping squats: 60 One leg squats:17( 9 left leg, 8 right leg) Total:167! Abs Leg raises: 80 Russian twists: 60 Elbow plank crunches: 100 Done!
11/03/2021 Did my W.A.T.C.H protocol with 2kg weights, to do 1 set of; 1.Alternating Dumbbell Curls (30 goal 60) 2.Alternating Reverse Dumbbell Curls (15 goal 60) 3.Alternating Crucifix Dumbbell Curls (15 goal 30) 4.Simultaneous Crucifix Dumbbell Curls(15 goal 30) 5.Standing Dumbbell Pectoral Fly’s (15 goal 30) 6.Alternating Dumbbell Presses (15 goal 30) 7.Alternating Dumbbell Front Raises (15 goal 30) 8.Simultaneous Arm Circles (15 goal 30) 9. Dumbbell Bow Arm Spread; (Decided to call it this as its what I've written it down on my new workout app) A visual can be seen here on page 7 https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf (15 goal 30) 10.Standing Rear Delt Flyes head on the bench (15 goal 30) 11.Dumbbell Wrist Circles 1 (Clockwise) (15 goal 30) 12.Dumbbell Wrist Circles 2 (Anti-clockwise) (15 goal 30) 13.Dumbbell Punching Movement (15 goal 30) 14.Dumbbell Good Morning Deadlift (15 goal 30) 15.Dumbbell Shrugs (15 goal 30) 16.Dumbbell Crossovers (15 goal 30) 17.Dumbbell Side Bends (15 goal 30) 18.Simultaneous Dumbbell Back Extensions (15 goal 30) 19.Ski Jumper (15 goal 30) 20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each) 21.Toe Raises (60 out of 60) 22.Deep Knee Bend On Toes (15 goal 30) 23.Goblet squat (15 goal 30) 24.One Legged Squat (6 goal 6 getting lower 9 the squat) 25.Straight Legged Sit-Ups (15 goal 30) 26.Leg Raises Hyperextensions (15 goal 30) 27. Hyperestensions (15 goal 30) 28.One leg Push-Ups (12 on each leg, goal 30) Super set it with regular push-ups (12 goal 30) Decided to go back onto doing Hindu Squats & Hindu Push-ups Warm up HS 10 HP-Ups 10 2 sets of; HS 30 HP-Ups 10