02/01/2021 Did my W.A.T.C.H protocol with 2kg weights, to do 1 set of; 1.Alternating Dumbbell Curls (20 goal 60) 2.Alternating Reverse Dumbbell Curls (10 goal 60) 3.Alternating Crucifix Dumbbell Curls (10 goal 30) 4.Simultaneous Crucifix Dumbbell Curls(10 goal 30) 5.Standing Dumbbell Pectoral Fly’s (10 goal 30) 6.Alternating Dumbbell Presses (10 goal 30) 7.Alternating Dumbbell Front Raises (10 goal 30) 8.Simultaneous Arm Circles (10 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 (10 goal 30) 10.Standing Rear Delt Flyes head on the bench (10 goal 30) 11.Dumbbell Wrist Circles 1 (Clockwise) (10 goal 30) 12.Dumbbell Wrist Circles 2 (Anti-clockwise) (10 goal 30) 13.Dumbbell Punching Movement (10 goal 30) 14.Dumbbell Good Morning Deadlift (q0 goal 30) 15.Dumbbell Shrugs (10 goal 30) 16.Dumbbell Crossovers (10 goal 30) 17.Dumbbell Side Bends (10 goal 30) 18.Simultaneous Dumbbell Back Extensions (10 goal 30) 19.Ski Ski Jumper (10 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 (10 goal 30) 23.Goblet squat (10 goal 30) 24.One Legged Squat (6 goal 6 getting lower 9 the squat) 25.Straight Legged Sit-Ups (10 goal 30) 26.Leg Raises Hyperextensions (10 goal 30) 27. Hyperestensions (10 goal 30) 28.One leg Push-Ups (10 on each leg, goal 30) Super set it with regular push-ups (10 goal 30) Then afterwords I did 30 squat assisted Pull-ups and Chin-ups Then I did 50 Kettlbell swings with a 12 KG Kettlbell and then 50 on the same squat assisted pull/chin-ups.
50 squats 25 + 20 pushups 15 walking lunges per leg 25 dumbbell rows per arm 195s plank 60 jumping jacks 50 + 30 situps
Nicely done. Don't worry about how much exercise you do. Getting started is half (if not almost the entire) battle.
- 3 sets of 15 push-ups 2 minutes rest - unlimited push-ups: 53 2 minutes rest - 4 sets of 20 push-ups and just did a few more sets to completely burn-out my chest and triceps. Didn't count
I stopped doing my pushups consistently around the month of October, and in the same month in the last weeks, I started smoking cigarettes again. I'm still smoking 'till these days and I know I gotta stop. Doing pushups right now, I can't even exceed 20+ in the right form. I could only maybe do about 10-15 in the right form. My body's gotten real weak. I can't also go more than 4 sets. I usually stop at 3-4 sets. I gotta grind though. I miss the old me doing lots and lots of pushups, everyday, in the right form, and seeing my body in a better shape. Heck, I also stopped doing my core/abs exercises a long time ago, and lost my abs since :c I only see fats covering it, but still feel and see a little of its hardness.
What's causing you the stress? If it is too personal you don't have to say or you wrote it in private.
I know the feel brother. The last 2 months were especially hard for me and with some health struggles I stopped doing pushups. I’m easing back into it just the last couple days and i can feel my body resisting. Gotta push through to get back in the routine! It’s so key. Keep on going champ!
It's alright, man. I'm glad you asked. The past few months haven't really been doing me well and I was kinda depressed, but managed to get out of the rut and see the positives going on in my life. I just used smoking to cope with the stressful and low mood thoughts I've been dealing with. Then it just accumulated to me smoking cigs again, and I know I need to cut it out, but I've already formed it into a habit. It'll take time. Can't do cold turkey. I'm atleast smoking 1 stick a day until I stop, with smoking little by little, one day no cigs, until 1 week gone.
Good going, brother. I'm happy to know you're back on here and have already recovered from your condition. I will keep going, too. We got this! For accountability, I'll do my pushups in a little while.
Any time man. Glad to hear your situation is improving more. I've been having issues of pmoing recently that I'm trying to work through getting back into not doing it.
50 squats 25 + 20 pushups 15 walking lunges per leg 25 dumbbell rows per arm 195s plank 60 jumping jacks 50 + 30 situps
03/01/2021 Did my W.A.T.C.H protocol with 2kg weights, to do 1 set of; 1.Alternating Dumbbell Curls (20 goal 60) 2.Alternating Reverse Dumbbell Curls (10 goal 60) 3.Alternating Crucifix Dumbbell Curls (10 goal 30) 4.Simultaneous Crucifix Dumbbell Curls(10 goal 30) 5.Standing Dumbbell Pectoral Fly’s (10 goal 30) 6.Alternating Dumbbell Presses (10 goal 30) 7.Alternating Dumbbell Front Raises (10 goal 30) 8.Simultaneous Arm Circles (10 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 (10 goal 30) 10.Standing Rear Delt Flyes head on the bench (10 goal 30) 11.Dumbbell Wrist Circles 1 (Clockwise) (10 goal 30) 12.Dumbbell Wrist Circles 2 (Anti-clockwise) (10 goal 30) 13.Dumbbell Punching Movement (10 goal 30) 14.Dumbbell Good Morning Deadlift (q0 goal 30) 15.Dumbbell Shrugs (10 goal 30) 16.Dumbbell Crossovers (10 goal 30) 17.Dumbbell Side Bends (10 goal 30) 18.Simultaneous Dumbbell Back Extensions (10 goal 30) 19.Ski Ski Jumper (10 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 (10 goal 30) 23.Goblet squat (10 goal 30) 24.One Legged Squat (6 goal 6 getting lower 9 the squat) 25.Straight Legged Sit-Ups (10 goal 30) 26.Leg Raises Hyperextensions (10 goal 30) 27. Hyperestensions (10 goal 30) 28.One leg Push-Ups (10 on each leg, goal 30) Super set it with regular push-ups (10 goal 30) Then afterwords I did 30 squat assisted Pull-ups and Chin-ups Then I did 50 Kettlbell swings with a 12 KG Kettlbell and then 50 on the same squat assisted pull/chin-ups. Doing this at the moment to rest before working on doing more heavy hands, though I plan to keep this as well fir after my W.A.T.C.H protocol. I got the idea to do this from this video; And from this; So I can add a pulling movement & keeping with heavy hands of exercising the whole body.