The Push-Up Daily Challenge

You can also start with it, when you add a cheat day in a week or after 2 weeks. That's how I started and on the cheatdays I ate less junkfood/sweeties/etc. because my body gets used to the healthy stuff. Meanwhile it becomes a cheatmeal on this day, where I don't eat more junkfood, sweeties etc. than this. Try it on this way! It is also a training for being more disciplined!

 

So just have a cheat day once a week or 2 weeks?

Though I do agree on more eating less junk, especially as I don't move around a lot ad of my Taxi work, as why I'm trying to find an effective cardio to do

 

30

 

50

 

It's up to you! Once a week is okay, as long as you don't eat TOO much of the junk food etc. You can also do once for 2 weeks.

Today I did beside exercises for handstand againsta wall:

3x10 one arm plank going down (5 per arm) - still difficult but possible
3x10 one arm pushup on chair (5 per arm) without assisting arm!!
3x40 one arm pushup on chair with assisting arm (20 per arm)
3x22 decline + archer pushups (11 per arm)

On weekend I'll do the whole program again! Because you need the time to recover. But I become better!

 

Fair enough, that does seem to be more my issue of more eating too much.

 

19/11/2020


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)

 

Day 3: 15+15+11

Finally that annoying tickling pain of the Serratus Anterior is fading away.

 

270 chest day

 

35 today and hiked 2 miles

 

150

 

50

 

For those bored with regular pushups or are looking to increase difficulty/variation take a look at this video.

 

20/11/2020


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)

Took longer to get into my exercises as was distracted by YouTube causing me not to do a lot of what I wanted to do today. Feel numbed about it, but I want to get better and focus to do it as soon as I wake up.

 

40 today.
Rode my dirtbike for the first time in a couple weeks it felt amazing

 

150

 

21/11/2020


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)

Took longer to get into my exercises as was distracted by YouTube causing me not to do a lot of what I wanted to do today. Feel numbed about it, but I want to get better and focus to do it as soon as I wake up.

 

30 today

 

3x16 one-arm-plank going down ( 8 per arm)
3x16 one-arm-pushups on chair ( 8 per arm)
3x40 one-arm-pushups on wall (20 per arm)
3x40 one-arm-pushups on chair with assisting arm (20 per arm)
2x22 decline + archer-pushups (11 per arm/each side)
1x14 decline + archer-pushups (7 per arm/each side)
1x20 decline + archer-pushups (10 per arm/each side) failed one
3x12 diamond pushups (almost at the limit <.<)
3x10 pushups on dumbbells

at the end:
1x40 biceps curls simultaneously with both
2x25 biceps curls simultaneously with both
1x30 biceps curls simultaneously with both

I'm so dead and my arms are exhausted as hell! I have even problems with typing on the keyboard lol

 

That's a good video, which variation you can do with pushups.
Spiderman pushups, brock shuffle pushups, mole kick pushups, foot plant pushups, split squad pushups and finger tip pushups are on my list I want to master beside one-arm-pushups!