The Push-Up Daily Challenge

150

 

2

 

02/09/2021

Did my ILIT: Impromptu Loadless Isometric Training 3 times, before and after my workout & after my push-ups

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

Using the Iso-flo;

https://www.bullworker.com/product/iso-flo/

Doing my own version of this routine



Which are;

Zercher Squat Bottom Position:

Strength: 3 set of 3 secs

Strength/Hypertrophy: 3 sets of 6 secs

Hypertrophy: 3 sets of 21 secs

Deadlift Bottom Position;

Strength: 3 set of 3 secs

Strength/Hypertrophy: 3 sets of 6 secs

Hypertrophy: 3 sets of 21 secs

Shoulder/Over Head Press Bottom Position:

Strength: 3 set of 3 secs

Strength/Hypertrophy: 3 sets of 6 secs

Hypertrophy: 3 sets of 21 secs

Doing the tension like this;

Max strength 3 secs 100%

Strength/Hypertrophy 6 secs 90%

Hypertrophy 20-45 secs 60-80%



Also doing 3 other exercises for my chest & arms in the Hypertrophy range with the Iso-Flo. Which are;

Seated Row Bottom Position (With my arms nearly fully out): 3 sets of 21 secs

Standing Lat Raises (In a position to feel more in my triceps): 3 sets of 21 secs

Standing chest press Bottom Position (Which works both my chest and triceps): 3 sets of 21 secs

Will test it more for the extra stuff to see which is more effective.

After that I did 20 push-ups.

 

80

 

120 today

 

03/09/2021

Did my ILIT: Impromptu Loadless Isometric Training 3 times, before and after my workout & after my push-ups

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

Using the Iso-flo;

https://www.bullworker.com/product/iso-flo/

Doing my own version of this routine



Which are;

Zercher Squat Bottom Position:

Strength: 3 set of 3 secs

Strength/Hypertrophy: 3 sets of 6 secs

Hypertrophy: 3 sets of 21 secs

Deadlift Bottom Position;

Strength: 3 set of 3 secs

Strength/Hypertrophy: 3 sets of 6 secs

Hypertrophy: 3 sets of 21 secs

Shoulder/Over Head Press Bottom Position:

Strength: 3 set of 3 secs

Strength/Hypertrophy: 3 sets of 6 secs

Hypertrophy: 3 sets of 21 secs

Doing the tension like this;

Max strength 3 secs 100%

Strength/Hypertrophy 6 secs 90%

Hypertrophy 20-45 secs 60-80%

After that I did 20 push-ups.

I didn't have enough time to do the other stuff so I've just done the main stuff and push-ups.

 

5 wall push ups

 

150

 

90

 

04/09/2021

Did my ILIT: Impromptu Loadless Isometric Training 3 times, before and after my workout & after my push-ups

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

Using the Iso-flo;

https://www.bullworker.com/product/iso-flo/

Doing my own version of this routine



Which are;

Zercher Squat Bottom Position:

Strength: 3 set of 3 secs

Strength/Hypertrophy: 3 sets of 6 secs

Hypertrophy: 3 sets of 21 secs

Deadlift Bottom Position;

Strength: 3 set of 3 secs

Strength/Hypertrophy: 3 sets of 6 secs

Hypertrophy: 3 sets of 21 secs

Shoulder/Over Head Press Bottom Position:

Strength: 3 set of 3 secs

Strength/Hypertrophy: 3 sets of 6 secs

Hypertrophy: 3 sets of 21 secs

Doing the tension like this;

Max strength 3 secs 100%

Strength/Hypertrophy 6 secs 90%

Hypertrophy 20-45 secs 60-80%

After that I did 20 push-ups.

I didn't have enough time to do the other stuff so I've just done the main stuff and push-ups.

 

150

 

Great work, folks. I used to do about 70 but now I don't want the look that is small legs but huge upper body. Plus working the legs works the lungs. Squats challenge! Great that you're working out anyway.x

 

5 Incline Pushups
10 Vertical Rows
5 Assisted Squads

 

Despite my previous post, I also think you are doing well. All of you.

 

I didn't think of it that way, I have really tiny legs haha, thanks for the tip my friend.

 

I saw a 'big' guy in work the other day. Big arms etc. He had no ass or legs. I call it 'show muscle'.

 

do not start from the preconception that here we do not train legs

- - -

270 chest day

 

05/09/2021

Did my ILIT: Impromptu Loadless Isometric Training 3 times, before and after my workout & after my push-ups

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

Using the Iso-flo;

https://www.bullworker.com/product/iso-flo/

Doing my own version of this routine



Which are;

Zercher Squat Bottom Position:

Strength: 3 set of 3 secs

Strength/Hypertrophy: 3 sets of 6 secs

Hypertrophy: 3 sets of 21 secs

Deadlift Bottom Position;

Strength: 3 set of 3 secs

Strength/Hypertrophy: 3 sets of 6 secs

Hypertrophy: 3 sets of 21 secs

Shoulder/Over Head Press Bottom Position:

Strength: 3 set of 3 secs

Strength/Hypertrophy: 3 sets of 6 secs

Hypertrophy: 3 sets of 21 secs

Doing the tension like this;

Max strength 3 secs 100%

Strength/Hypertrophy 6 secs 90%

Hypertrophy 20-45 secs 60-80%

After that I did 20 push-ups.

I'm really feeling bad that I'm not keeping better focus to do my workouts first before looking at my phone for entertainment, as with that it caused me to be running late with other commitments. I want to work better with the delayed gratification.

 

10 Wall Push-Ups

 

100 push-ups (sets of 10 and 20)
20 squats