The Push-Up Daily Challenge

Discussion in 'Fitness' started by Superman#, Apr 2, 2020.

  1. Pema

    Pema Fapstronaut

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    60+ two days ago

    New PR
    9 chin-ups
     
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  2. palindromo

    palindromo Fapstronaut

  3. 22/07/2021 A

    Did my ILIT: Impromptu Loadless Isometric Training for both before and after my workout

    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

    Then the main

    5 DRILLS (A)

    1. SR pull (high) 6 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 6 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) 6 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 6 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 4 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

    Didn't do my Kettlbell swings because I got lazy and distracted with my phone where I didn't have enough time. I don't know why I keep getting distracted and not do my exercises first thing when I wake up.
     
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  4. Pema

    Pema Fapstronaut

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    Last edited: Jul 22, 2021
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  5. BeastBoyBalling

    BeastBoyBalling Fapstronaut

  6. 23/07/2021 B

    Did my ILIT: Impromptu Loadless Isometric Training for both before and after my workout

    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

    5 DRILLS (B)

    1. SR press (middle) 5 sets of 6 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 5 sets of 6 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 5 sets of 6 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 5 sets of 6 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 5 sets of 6 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)

    Didn't do the kettlebell swings today as didn't had enough time for it.
     
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  7. 24/07/2021 A

    Did my ILIT: Impromptu Loadless Isometric Training for both before and after my workout

    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

    Then the main

    5 DRILLS (A)

    1. SR pull (high) 6 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 6 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) 6 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 6 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 4 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

    Did 10 minutes of Kettlbell swings with a 20 kg weight up to 160 reps.
     
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  8. palindromo

    palindromo Fapstronaut

  9. Pema

    Pema Fapstronaut

    129
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    How many sets?
     
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  10. Pema

    Pema Fapstronaut

    129
    663
    93
  11. Buddhism Is True

    Buddhism Is True Fapstronaut

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    I've been moving, but sufficiently settled to get back to diet and exercise. Porn is for chumps.

    (10 push-ups + 3 pull-ups + 2 minutes of rest) X 10
     
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  12. Buddhism Is True

    Buddhism Is True Fapstronaut

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    Jump rope and shoulder workout. Low intensity.
     
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  13. 25/07/2021 B

    Did my ILIT: Impromptu Loadless Isometric Training for both before and after my workout

    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

    5 DRILLS (B)

    1. SR press (middle) 5 sets of 6 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 5 sets of 6 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 5 sets of 6 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 5 sets of 6 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 5 sets of 6 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)


    Did 10 minutes of Kettlbell swings with a 20 kg weight up to 175 reps.
     
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  14. So I've got my Worldfit Isotrainer;
    https://www.worldfit.com/product-page/iso-trainer
    And going to do this routine as the starter for it;


    Planning on doing this set out like this;

    Strength: 3 set of 3 secs
    Strength/Hypertrophy: 3 sets of 6 secs
    Hypertrophy: 3 sets of 20-45 secs
    Going to do this and see how it goes
     
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  15. backapollyon

    backapollyon Fapstronaut

    Will be doing this! made 14 push ups in one, I think is fine for the first time
     
  16. palindromo

    palindromo Fapstronaut

    during my chest day i do :
    50 classic
    power pushups with clapping( 25 x 4)
    decline ( 50 x 2)
    one armed ( 10 x 2 )
     
    Last edited: Jul 25, 2021
  17. BeastBoyBalling

    BeastBoyBalling Fapstronaut

  18. Buddhism Is True

    Buddhism Is True Fapstronaut

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    Did 50 before work, two sets of 25.
     
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  19. Buddhism Is True

    Buddhism Is True Fapstronaut

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    50 more on my lunch break, two sets of 25. New apartment is five minutes from the office and it is making my life waaaaaaaaayyyyyyyy better.
     
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  20. 26/07/2021

    Did my ILIT: Impromptu Loadless Isometric Training 3 times, 1 before my workout then after it & after my Kettlbell swing.

    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

    First day icing the Iso-Trainer:
    https://www.worldfit.com/product-page/iso-trainer


    Doing this routine as my start of using the isometrics exercises with the Iso-Trainer, though switching the Austing Squat with the Zercher Squat;


    Deadlift Bottom Position;
    Strength: 3 set of 3 secs
    Strength/Hypertrophy: 3 sets of 6 secs
    Hypertrophy: 3 sets of 21 secs

    Zercher Squat 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

    Then done 10 minutes of Kettlbell swings with a 20 kg weight up to 180 reps.

    Going to see how this goes for me. Feel like I need to work on my Deadlift and Squat positioning because I haven't done them in a while, but I'm sure I'll get better at it.
     
    Last edited: Jul 26, 2021
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