The Push-Up Daily Challenge

150 yesterday

 

19/03/2021

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)

Kettlebell Swings at 120

Kettlebell Workman's Deadlity Row 30 (1 Side 1 time then repeated with the other arm for 30 times)
I think I prefer the one I have done yesterday as my legs don't feel so sore and aching afterwards, but still debating about it.

 

Had a slight hiccup and didn't post yesterday.
Yesterday 2x15
Today 3x15

 

270 chest day

 

I'm going to start spring with 15 push ups for 15 days challenge.
Day 1: 15 check ✅

 

day 7
3x20

 

20/03/2021

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)

Did this by its self as I had other stuff to do, so I did Kettlbell exercises later on during the day.

Kettlebell Swings at 120

Kettlebell Workman's Deadlity Row 30 (1 Side 30 time, 1 minute rest then repeated with the other arm)

Feeling alright with the exercising part, but not much in other stuff, as been drinking mostly Huel drink instead of my regular vegetable & protein shake as my scheduling has been terrible, with the cause of it being YouTube and wanting to work on it, but lacking the will power to do it.

 

Day 8
5x15

 

150

 

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

 

21/03/2021

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)

Did this by its self as I had other stuff to do, so I did Kettlbell exercises later on during the day.

Kettlebell Swings at 120

Kettlebell Workman's Deadlity Row 30 (1 Side 30 time, 1 minute rest then repeated with the other arm)

 

Day 2/15 : 15

 

day 9 6x15

 

22/03/2021

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)

Did this by its self as I had other stuff to do, so I did Kettlbell exercises later on during the day.

Kettlebell Swings at 120

Kettlebell Workman's Deadlity Row 30 (1 Side 30 time, 1 minute rest then repeated with the other arm)

 

150

 

Day 3/15 : 15

 

23/03/2021

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)

Did this by its self as I had other stuff to do, so I did Kettlbell exercises later on during the day.

Kettlebell Swings at 120

Kettlebell Workman's Deadlity Row 30 (1 Side 30 time, 1 minute rest then repeated with the other arm)

Got to ask, any one know any good Kettlbell exercise routines? As thinking if I should do more than the swing and deadlift row.

 

1x20 regular pushups (warmup)
1x20 diamond pushups (warmup)
1x20 wide-grip pushups (warmup)

3x10 raised-leg pushups
3x16 decline pushups
1x16 diamond pushups
1x10 pike-pushups
1x16 diamond pushups
1x10 reversed pushups
1x30 shoulder taps on pushup-plank
1x30 rising arm on pushup-plank

 

150

 

Day 10 - 7x15