1x30 regular pushups 1x20 close grip pushups 3x16 dragon pushups 2x20 decline pushups on higher stumb outside 1x20 wide pushups 1x10 deep pushups 1x20 diamond-pushups 1x10 reverse pushups in total: 198 1110 / 1000 pushups (DONE) 1060 / 10.000 squats
1x30 regular pushups 1x22 close grip pushups 1x20 wide-grip pushups 1x20 dragon-pushups 1x20 spiderman-pushups 1x20 archer-pushups 1x25 decline pushups 1x20 decline pushups with one hand on a 3 thick books stack (10 each hand) 1x15 decline pushups 1x16 raised leg pushups 1x20 one arm pushup on table (10 per arm) 1x20 shoulder taps on pushup-plank 1x12 regular pushups = 260 1470 / 10.000 pushups 1160 / 10.000 squats
you're right @voltex , I been busy nerding out and studying lol, I totally misplaced my goals again lol.
I'll update when I have my legday or chestday - maybe I combine both. On each day I train different parts of my body so that other muscles can recover. That's how I do!
2x20 regular squats 1x10 regular squats with 30 kg + longbar 1x10 regular squats with 40 kg + longbar 2x10 regular squats with 45 kg + longbar 1x12 regular squats with 45 kg + longbar 2x10 sumo squats with 40 kg + longbar 3x10 toe squats 3x10 pulse squats 2x10 in and out squat jumps 2x20 adductor squat jump 3x10 calf raise squats in total: 262 1470 / 10.000 pushups 1422 / 10.000 squats
1x32 regular pushups 1x20 close-grip pushups 1x25 wide-grip pushups 2x20 stack pushups 1x20 diamond pushups 1x20 decline pushups 3x10 pike-pushups 1x20 close-grip + decline pushups 1x20 leg raises pushups 1x25 wide-grip pushups 1x20 diamond pushups 2x10 deep pushups in total: 292 pushups so 1762 / 10.000 pushups 1422 / 10.000 squats
2x20 one arm pushups on half way (10 per arm) 3x20 one arm pushups with other hand on finger tips (10 per arm) 1x30 archer pushups in total: 130 1892 / 10.000 pushups 1422 / 10.000 squats
2x20 squats warm-up 1x15 squats (40 kg + longbar) 1x20 squats on toes 1x16 squats (40 kg + longbar) 1x20 wide squats 1x40 staggered squats (20 per leg) 1x15 squats (40 kg + longbar) 3x20 calf raises 3x30 lunges in total: 316 1892 / 10.000 pushups 1738 / 10.000 squats