The Push-Up Daily Challenge

22/11/2020


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)

 

Relapsed today ,

150

 

35

 

23/11/2020


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)

Feeling good with today's session, though been struggling with my push-ups and rowing as of late, I think its because of the constant pmoing causing to struggle more then I feel I should and really need to work more on not pmoing.

 

50

 

150

 

25

 

150

 

24/11/2020


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)

 

Tried this (Heavy hands part)

& this


& boy was it a lot harder then I thought, will continue to work on them more for my cardio session.

 

30

 

Tried today new ones:

3x10 one arm plank going down (5 per arm)
3x10 power pushups (still heavy)
3x12 Spiderman pushup
3x10 pike pushups
3x20 staggered pushups (10 per arm)
3x10 inner pec pushups (last rep of 10 was a failure)

my shoulders are hurting but on a good way (no injuries but I'll get there sore muscles).

 

25/11/2020


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)

 

Been doing the Heavy Hand level 1,2,3 walk for 30 minutes then tried it going up and down a gaunt outdoor stair case. It was exhausting, but not as extraneous as yesterday, but still challenging.

 

150

 

100 today

 

Today:
20x One Punch Workout
That means: 40*5 pushups. Not much as else but still a good workout for highburning fat! And the high knees become effortful after a while (when I did the workout a 14th time).

@BillyBobBoBoBo thanks for sharing these videos! That is something I want to give it a try!

 

26/11/2020


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)

 

@Zephon No problem bud. Been trying to do these myself for an effective cardio, experimenting on how to approach the different ways to do Heavy Hands of either just swinging them up or down or doing different Dumbbell exercises whilst walking. Being a lot harder then I thought.

 

270 chest day