The Push-Up Daily Challenge

50

 

08/02/2021


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)

12 kg Kettlbell swings 100

Also tried adding a technique from this;



Where I did with 1 kg Dumbbells;

100 Over Head Press

100 Standing Bent Over Dumbbell Rows

 

150

 

50

 

09/02/2021


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)

12 kg Kettlbell swings 100

Also tried adding a technique from this;



Where I did with 1 kg Dumbbells;

100 Over Head Press

100 Standing Bent Over Dumbbell Rows

 

Yesterday: 10 minutes of jump rope, 10 arm curls, 30 tricep push ups, 20 regular pushups. There is a concrete drainage area right behind my apartment with a wall that's perfect for tricep push ups. Its about one foot wide so I can grip the sides and focus on those muscles quite easily.

*edit*

Today: 10 minutes of jump rope (two minutes on 1.5ish minutes off, also a couple of 30 second double time), 20 tricep pushups.

 

150

 

10/02/2021


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)

12 kg Kettlbell swings 100

Also tried adding a technique from this;



Where I did with 1 kg Dumbbells;

115 Over Head Press

115 Standing Bent Over Dumbbell Rows

 

150

 

1x20 regular pushups (warm-up)
1x20 diamond pushups (warm-up)
1x14 spiderman pushups
1x10 pushups on dumbells
1x12 pushups on dumbells
1x16 decline pushups
1x16 raised leg pushups
1x16 decline + diamond pushups
1x16 wide grip pushups
1x10 inchworm pushups
1x12 split squat pushups
1x20 plank-ups
1x30 shoulder taps on pushup-plank
1x12 diamond pushups
1x10 pike-pushups (fail)
1x12 decline + raised leg pushups
1x12 diamond + raised leg pushups
1x20 regular pushups

 

150

 

11/02/2021


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)

12 kg Kettlbell swings 100

Also tried adding a technique from this;



Where I did with 1 kg Dumbbells;

120 Over Head Press

120 Standing Bent Over Dumbbell Rows

Thinking about doing this, just with ankle weights.

 

Day 1 of pushups and day 2 of streak
20 pushups
10by 10

 

12/02/2021


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)

12 kg Kettlbell swings 100

Also tried adding a technique from this;



Where I did with 1 kg Dumbbells;

120 Over Head Press

120 Standing Bent Over Dumbbell Rows

 

150

 

270 chest day

 

Ready to join

 

DAY 2 OF PUSH UPS AND DAY 3 OF STREAK
30 PUSH UPS
10BY12BY8

 

13/02/2021


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)

Was in a rush to do something else so I didn't di the other stuff, thiugh later a mate brought his Nintendo Switch and played Ring Fit adventure for 50 minutes at lv 19 and boy that was a workout.

 

just