The Push-Up Daily Challenge

My body is still a wreck from soccer and I am under slept, but I wanted to do something.

Kettle bell swings, five sets of ten.
Push ups, five sets of ten.

 

25 minutes of jump rope and 6 sets of 10 pullups

 

150

@Buddhism Is True hey man , i notice you changed name. I believe in buddhism too
I wish true inner peace to you

 

10/06/2021

5 DRILLS (A)
1. SR pull (high) 4 sets of 6-8 secs

Hold your hands in a “monkey grip” above your head. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Lats, triceps, grip

2. Door horizontal press 4 sets of 6-8 secs

Stand sideways in a sturdy doorway and lean forward, with your glutes supported by the inner frame. Place one palm on the opposite inner frame, at about chest height. Brace the body. Once you are set, press hard forwards for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Chest, shoulders, triceps, abdominals

3. SR pull (middle) 4 sets of 6-8 secs

Hold your hands in a “monkey grip” in front of you. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Upper back, triceps, grip

4. Door top press 4 sets of 6-8 secs

Stand in a sturdy doorway, and place the palms on the upper frame. If you cannot reach the upper frame, stand on a box or stool, or on the toes. Brace the body. Once you are set, press hard upwards for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can also be performed unilaterally.
Muscles trained: Shoulders, triceps
5. Wall squat 2 sets of 30 secs
Sit down with your back against a sturdy wall. Ideally, bend the knees to a 90-degree angle, and hold the position, with your arms away from the legs.
Muscles trained: Quads, glutes, hamstrings

ILIT: Impromptu Loadless Isometric Training". Which are;

1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds

2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds

3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds

4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds

5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds

6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds

7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds

Which I repeat 9 times and try to do a few more times through out the day. I do this as of the benefits from the book, which states;

"BENEFITS OF ILIT Impromptu Loadless Isometric Training (ILIT) is not going to turn anyone into a strongman or a bodybuilder, because the loading reflex is too low (see page 81-83); however, it does boast multiple benefits. It tones the muscles; it improves the mind-muscle connection; it refreshes the soft tissues and reduces stiffness caused by inactivity. Squeezing the muscles also helps keep the body warm—we subconsciously do this during cold weather. The practice doesn’t need to be recorded, and the athlete can forget to use the method for months, guilt-free. Finally, because ILIT is brief, easy (even pleasant) to perform, and does not affect recovery ability, it can be practiced several times per day. Even small increases in strength will add up over hundreds of sessions per year to significant gains."

 

Changed my life completely. The hard part is applying what I know.

Pushups 20 X 5 = 100
Crunches 15 X 5 = 75
Kettlebell Swings 10 X 5 = 50

 

11/06/2021

5 DRILLS (B)

1. SR press (middle) 4 sets of 6-8 secs

Hold your hands interlinked in front of you. Brace yourself. Once you are set, press the hands together with maximum force for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Chest, biceps

2. Door horizontal row 4 sets of 6-8 secs

Stand perpendicular to a sturdy doorway, and buttress your forearm against the wall. With your other hand, grip the inner doorframe. Brace the body. Once you are set, pull hard backwards for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Upper back, biceps, grip

3. Door lateral raise 4 sets of 6-8 secs

Stand in a sturdy doorway, and place the backs of the hands on the inner frames. Brace the body. Once you are set, press hard sideways for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can also be performed unilaterally, using the non-working hand to brace against the doorframe. Muscles trained: Shoulders

4. SR abdominal press I 4 sets of 6-8 secs

Bend forwards, placing the palms on the knees. Brace yourself. Once you are set, press down hard on the knees. Try to use mostly abdominal force, thinking of the arms only as struts to transmit that force. Hold for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Abdominals, hip flexors, chest, triceps

5. SR thigh curl/press II 4 sets of 6-8 secs

Lie prone on the floor. Bend your legs until the shins are approximately vertical. Loop one ankle behind the other, and brace yourself. Once you are set, push back hard with the front leg, while simultaneously pulling hard with the lower leg. Hold for 6-8 seconds. Breathe naturally throughout the exercise. When the hold is completed, reverse legs and repeat.
Muscles trained: Hamstrings (rear leg), quadriceps (front leg)

Also Done

ILIT: Impromptu Loadless Isometric Training". Which are;

1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds

2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds

3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds

4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds

5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds

6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds

7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds

Which I repeat 9 times and try to do a few more times through out the day. I do this as of the benefits from the book, which states;

"BENEFITS OF ILIT Impromptu Loadless Isometric Training (ILIT) is not going to turn anyone into a strongman or a bodybuilder, because the loading reflex is too low (see page 81-83); however, it does boast multiple benefits. It tones the muscles; it improves the mind-muscle connection; it refreshes the soft tissues and reduces stiffness caused by inactivity. Squeezing the muscles also helps keep the body warm—we subconsciously do this during cold weather. The practice doesn’t need to be recorded, and the athlete can forget to use the method for months, guilt-free. Finally, because ILIT is brief, easy (even pleasant) to perform, and does not affect recovery ability, it can be practiced several times per day. Even small increases in strength will add up over hundreds of sessions per year to significant gains."

So been doing this now and for the main drills I wondering if I should just do it for 6 seconds or 8 seconds (as what I am doing at the moment)

As from the book

"ALTERNATE HOLD RANGES This chapter has been largely built around the classical methodology of 6-second sustained holds. It might be assumed that shorter holds—e.g., 1-3 seconds—would produce more strength than holds of twice the length, because you can use even heavier loads: however, research seems to indicate that holds of around six seconds are actually superior for strength gain.32 This may be the result of hypertrophy. Longer contractions cause the blood vessels within the muscle to become constricted; this occlusion in turn causes hypoxia (lack of oxygen) in the muscles, which has been strongly linked to muscle growth.33 (This is the basis for BFR, blood flow restriction training.34) Holds of around six seconds may produce the perfect marriage of neurological recruitment (due to the load) and hypertrophy (due to the hypoxia). This is not to say that alternative hold times are lacking value—varying hold times produce different adaptations which may suit different training goals: in addition, since isometric accommodation occurs at the 6-8 week interval, it is useful from a self-coaching perspective to be able to program differing hold times. 6-second holds and hypertrophy holds have already been discussed in this chapter. If you are exploring 1-3 second holds for pure strength, 8-10 sets (with plenty of rest between sets) is a good approach based on traditional set-systems. Anything beyond 60 seconds is geared to endurance, and can be programmed based on your goals.

So it's making me think on how I should go about it, as the routine says 6-8 for the Zero tech/ "bodyweight" version (Still using doors and towels) so I don't know of it applies differently or not.

 

Took a break today
~ peace.

 

Enjoy it. Hope you feel refreshed after it

 

5 Chin-ups Supinated X 5 = 25
5 Chin-ups Neutral X 5 = 25

 

6 sets of 10 pullups
25 minutes of jump rope

 

150

 

12/06/2021

5 DRILLS (A)
1. SR pull (high) 4 sets of 6-8 secs

Hold your hands in a “monkey grip” above your head. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Lats, triceps, grip

2. Door horizontal press 4 sets of 6-8 secs

Stand sideways in a sturdy doorway and lean forward, with your glutes supported by the inner frame. Place one palm on the opposite inner frame, at about chest height. Brace the body. Once you are set, press hard forwards for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Chest, shoulders, triceps, abdominals

3. SR pull (middle) 4 sets of 6-8 secs

Hold your hands in a “monkey grip” in front of you. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Upper back, triceps, grip

4. Door top press 4 sets of 6-8 secs

Stand in a sturdy doorway, and place the palms on the upper frame. If you cannot reach the upper frame, stand on a box or stool, or on the toes. Brace the body. Once you are set, press hard upwards for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can also be performed unilaterally.
Muscles trained: Shoulders, triceps
5. Wall squat 2 sets of 30 secs
Sit down with your back against a sturdy wall. Ideally, bend the knees to a 90-degree angle, and hold the position, with your arms away from the legs.
Muscles trained: Quads, glutes, hamstrings

ILIT: Impromptu Loadless Isometric Training". Which are;

1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds

2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds

3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds

4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds

5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds

6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds

7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds

Which I repeat 9 times and try to do a few more times through out the day. I do this as of the benefits from the book, which states;

"BENEFITS OF ILIT Impromptu Loadless Isometric Training (ILIT) is not going to turn anyone into a strongman or a bodybuilder, because the loading reflex is too low (see page 81-83); however, it does boast multiple benefits. It tones the muscles; it improves the mind-muscle connection; it refreshes the soft tissues and reduces stiffness caused by inactivity. Squeezing the muscles also helps keep the body warm—we subconsciously do this during cold weather. The practice doesn’t need to be recorded, and the athlete can forget to use the method for months, guilt-free. Finally, because ILIT is brief, easy (even pleasant) to perform, and does not affect recovery ability, it can be practiced several times per day. Even small increases in strength will add up over hundreds of sessions per year to significant gains."

 

13/06/2021

5 DRILLS (B)

1. SR press (middle) 4 sets of 6-8 secs

Hold your hands interlinked in front of you. Brace yourself. Once you are set, press the hands together with maximum force for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Chest, biceps

2. Door horizontal row 4 sets of 6-8 secs

Stand perpendicular to a sturdy doorway, and buttress your forearm against the wall. With your other hand, grip the inner doorframe. Brace the body. Once you are set, pull hard backwards for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Upper back, biceps, grip

3. Door lateral raise 4 sets of 6-8 secs

Stand in a sturdy doorway, and place the backs of the hands on the inner frames. Brace the body. Once you are set, press hard sideways for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can also be performed unilaterally, using the non-working hand to brace against the doorframe. Muscles trained: Shoulders

4. SR abdominal press I 4 sets of 6-8 secs

Bend forwards, placing the palms on the knees. Brace yourself. Once you are set, press down hard on the knees. Try to use mostly abdominal force, thinking of the arms only as struts to transmit that force. Hold for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Abdominals, hip flexors, chest, triceps

5. SR thigh curl/press II 4 sets of 6-8 secs

Lie prone on the floor. Bend your legs until the shins are approximately vertical. Loop one ankle behind the other, and brace yourself. Once you are set, push back hard with the front leg, while simultaneously pulling hard with the lower leg. Hold for 6-8 seconds. Breathe naturally throughout the exercise. When the hold is completed, reverse legs and repeat.
Muscles trained: Hamstrings (rear leg), quadriceps (front leg)

Also Done

ILIT: Impromptu Loadless Isometric Training". Which are;

1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds

2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds

3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds

4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds

5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds

6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds

7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds

Which I repeat 9 times and try to do a few more times through out the day. I do this as of the benefits from the book, which states;

"BENEFITS OF ILIT Impromptu Loadless Isometric Training (ILIT) is not going to turn anyone into a strongman or a bodybuilder, because the loading reflex is too low (see page 81-83); however, it does boast multiple benefits. It tones the muscles; it improves the mind-muscle connection; it refreshes the soft tissues and reduces stiffness caused by inactivity. Squeezing the muscles also helps keep the body warm—we subconsciously do this during cold weather. The practice doesn’t need to be recorded, and the athlete can forget to use the method for months, guilt-free. Finally, because ILIT is brief, easy (even pleasant) to perform, and does not affect recovery ability, it can be practiced several times per day. Even small increases in strength will add up over hundreds of sessions per year to significant gains."

I've also added 10 minutes of Hindu Squats for an extra cardio session. Did up to 180 reps.

 

270 chest day

 

30 minutes of jump rope
6 sets of 10 pullups

 

morning: 12 push ups (i am weak )

 

13 tomorrow

 

14/06/2021

5 DRILLS (A)

1. SR pull (high) 4 sets of 6 secs

Hold your hands in a “monkey grip” above your head. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Lats, triceps, grip

2. Door horizontal press 4 sets of 6 secs

Stand sideways in a sturdy doorway and lean forward, with your glutes supported by the inner frame. Place one palm on the opposite inner frame, at about chest height. Brace the body. Once you are set, press hard forwards for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Chest, shoulders, triceps, abdominals

3. SR pull (middle) 4 sets of 6 secs

Hold your hands in a “monkey grip” in front of you. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Upper back, triceps, grip

4. Door top press 4 sets of 6 secs

Stand in a sturdy doorway, and place the palms on the upper frame. If you cannot reach the upper frame, stand on a box or stool, or on the toes. Brace the body. Once you are set, press hard upwards for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can also be performed unilaterally.
Muscles trained: Shoulders, triceps

5. Wall squat 2 sets of 30 secs
Sit down with your back against a sturdy wall. Ideally, bend the knees to a 90-degree angle, and hold the position, with your arms away from the legs.
Muscles trained: Quads, glutes, hamstrings

Decided to try for 6 seconds holds as the book recommending it for strength and hypertrophy. Think it helped me keep focus more on giving 100% tension and better focus.

ILIT: Impromptu Loadless Isometric Training". Which are;

1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds

2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds

3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds

4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds

5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds

6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds

7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds

Which I repeat 9 times and try to do a few more times through out the day. I do this as of the benefits from the book, which states;

"BENEFITS OF ILIT Impromptu Loadless Isometric Training (ILIT) is not going to turn anyone into a strongman or a bodybuilder, because the loading reflex is too low (see page 81-83); however, it does boast multiple benefits. It tones the muscles; it improves the mind-muscle connection; it refreshes the soft tissues and reduces stiffness caused by inactivity. Squeezing the muscles also helps keep the body warm—we subconsciously do this during cold weather. The practice doesn’t need to be recorded, and the athlete can forget to use the method for months, guilt-free. Finally, because ILIT is brief, easy (even pleasant) to perform, and does not affect recovery ability, it can be practiced several times per day. Even small increases in strength will add up over hundreds of sessions per year to significant gains."

Didn't do Hindu Squats today as of suffering from doms, so will see if I'll make it a regulat part of my routine when the doms go away.

 

30 minutes of jump rope.
7 sets of 10 pull ups.

 

105 pushups today