The Push-Up Daily Challenge

105

 

150

 

50 before work, two sets of 25 with a six minute meditation break between the sets: 25 - 6 - 25

 

35 consecutive on lunch break

 

150

 

27/07/2021

Did my ILIT: Impromptu Loadless Isometric Training 3 times, 1 before my workout then after it & before my breakfast, I didn't do my Kettlbell swings as I had something urgent to do.

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


Second day doing this routine with my own twist


Which are;

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

Still needing work on my forms with it all to maje them all effective, especially my squat, but I feel I'll get there at some point.

 

After work:

Jump rope at easy pace, 3 minutes on 1 minute off, repeat 5 times.
2 sets of 25 push-ups
5 sets of 3 pull-ups

 

28/07/2021

Did my ILIT: Impromptu Loadless Isometric Training 3 times, 1 before my workout then after it & before my breakfast, I didn't do my Kettlbell swings as I had something urgent to do.

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

Day 3 of doing this routine with my own twist


Which are;

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

Feel I'm getting it more, but need to work on my Zercher squat more to feel it more in my legs then my lower back

 

150

Big training today, I had some anger to vent. However, in general, thinking about something that makes us angry gives us energy

 

Ture Focus

Before Work: 2 sets of 25 pushups

Lunch Break: Forgot

After Work: 3 sets of 25 pushups, 3 sets of 5 minute jump rope at easy pace, 3 sets of 5 pullups

 

29/07/2021

Did my ILIT: Impromptu Loadless Isometric Training 3 times, 1 before my workout then after it & before my breakfast, I didn't do my Kettlbell swings because I was lazy, a habit I want to stop when I have too much time.

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

Day 4 of doing this routine with my own twist


Which are;

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

Which I feel I am doing well on, just needs more work on my Zercher squat to feel it more in my legs than in my lower back and also work on my MTMC with all the exercises.

 

150

 

Before Work: 25 push-ups and 5 chin ups
Lunch Break: 25 push-ups and 5 chin ups when I started and 25 push-ups and 5 chin ups before I left
After Work: Jump rope sprints, minute on minute off, five times; 25 push-ups 3 times and 5 pull-ups 3 times

Totals: 150 pushups, 15 chin ups, 15 pull ups, 5 minutes of jump rope sprints

 

30/07/2021

Did my ILIT: Impromptu Loadless Isometric Training 3 times, 1 before my workout then after it & before my breakfast, I didn't do my Kettlbell swings because I was lazy, a habit I want to stop when I have too much time.

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

Day 4 of doing this routine with my own twist


Which are;

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

Again I feel I am doing well on, just needs more work on my Zercher squat to feel it more in my legs than in my lower back and also work on my MTMC with all the exercises, especially on the 3 second hold part to feel it more there, as the other ones I feel it easier on the muscles I wanted to be active.

 

150

 

Before Work: 25 pushups and 5 chin-ups
After Work: (25 pushups and 5 chin-ups) X 3
Evening: (25 pushups and 5 chin-ups) X 2

Total: 150 push-ups and 30 chin ups

 

31/07/2021

Did my ILIT: Impromptu Loadless Isometric Training 3 times, 1 before my workout then after it & before my breakfast, I didn't do my Kettlbell swings because I was lazy, a habit I want to stop when I have too much time.

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

Day 4 of doing this routine with my own twist


Which are;

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

Again I feel I am doing well on, just needs more work on my Zercher squat to feel it more in my legs than in my lower back and also work on my MTMC with all the exercises, especially on the 3 second hold part to feel it more there, as the other ones I feel it easier on the muscles I wanted to be active.

 

Due to fever and the vaccine , I have to take some days of pause

 

Feel I'm getting lazy with what I wrote and just copy and paste what I did the day before or just saying I can't be bothered to do my Kettlbell swings.

 

01/08/2021

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

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-Trainer
https://www.worldfit.com/product-page/iso-trainer

Woth doing this routine with my own twist


Which are;

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

So trying to figure out the Zercher Squat, I feel I'm unintentionally using my back to pull on my Iso-trainer more than my legs, so I need to work on that more.

Also starting from tomorrow I'm going to start of with the squat first to see how that goes for me, as it is the hardest exercise for me, so want to see how it goes in a leg, pull, push order