The Push-Up Daily Challenge

02/10/2020

Did my W.A.T.C.H protocol with my 1 KG dumbbells to do 1 set of;

1.Alternating Dumbbell Curls (50 goal 60)
2.Alternating Reverse Dumbbell Curls (25 goal 30-60) 3.Alternating Crucifix Dumbbell Curls (25 goal 30) 4.Simultaneous Crucifix Dumbbell Curls(25 goal 30) 5.Standing Dumbbell Pectoral Fly’s (25 goal 30) 6.Alternating Dumbbell Presses (25 goal 30) 7.Alternating Dumbbell Front Raises (25 goal 30)
8.Simultaneous Arm Circles (25 goal 30)
9.Don't know the name of this, just that it was done by Al Treloar's. Where I had to stand fully strait up with my my arms fully reached out over my head in hammer position, to then (with my legs are fully locked straight when doing this) have my upper body bending over to 45 degrees with my dumbbells switching to over hand positiom then to go back up & then my hand position going back to hammer position.
A visual can be seen here on page 7
https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf
(25 goal 30)
10.Standing Rear Delt Flyes head on the bench (25 goal 30)
11.Dumbbell Wrist Circles 1 (Clockwise) (25 goal 30) 12.Dumbbell Wrist Circles 2 (Anti-clockwise) (25 goal 30)
13.Dumbbell Punching Movement (25 goal 30)
14.Dumbbell Good Morning Deadlift (25 goal 30)
15.Dumbbell Shrugs (25 goal 30)
16.Dumbbell Crossovers (25 goal 30)
17.Dumbbell Side Bends (25 goal 30)
18.Simultaneous Dumbbell Back Extensions (25 goal 30)
19.Ski Ski Jumper (25 goal 30)
20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each)
21.Toe Raises (60 debating to reach 90)
22.Deep Knee Bend On Toes (25 goal 30)
23.Goblet squat (25 goal 30)
24.One Legged Squat (25 goal 30)
25.Straight Legged Sit-Ups (25 goal 30)
26.Leg Raises Hyperextensions (25 goal 30)
27. Hyperestensions (25 goal 30)
28.Push-Ups (24 goal 30 to then work on super setting it with 1 arm assisted push-ups where I use both my hands when going down, to turn put most of the weight on one arm when going up)
29. Over hand Rows (24 goal 30)
30. Underhand Rows (24 goal 30)

 

2x20 one arm incline pushup on (10 per arm, just experimenting how far I can go)

then I did:
3x14 diamond pushups
1x20 raised leg pushups (10 per leg)
1x20 staggered pushups (10 per side)
1x24 staggered pushups (12 per side)
2x10 decline + archer pushups (5 per side)
1x90 secs one arm plank hold (45 secs per side)

 

80 for me today

 

270 chest day

 

I trained a lot with archer pushups

 

Good grief! You are fit bro!

 

03/10/2020

Did my W.A.T.C.H protocol with my 1 KG dumbbells to do 1 set of;

1.Alternating Dumbbell Curls (50 goal 60)
2.Alternating Reverse Dumbbell Curls (25 goal 30-60) 3.Alternating Crucifix Dumbbell Curls (25 goal 30) 4.Simultaneous Crucifix Dumbbell Curls(25 goal 30) 5.Standing Dumbbell Pectoral Fly’s (25 goal 30) 6.Alternating Dumbbell Presses (25 goal 30) 7.Alternating Dumbbell Front Raises (25 goal 30)
8.Simultaneous Arm Circles (25 goal 30)
9.Don't know the name of this, just that it was done by Al Treloar's. Where I had to stand fully strait up with my my arms fully reached out over my head in hammer position, to then (with my legs are fully locked straight when doing this) have my upper body bending over to 45 degrees with my dumbbells switching to over hand positiom then to go back up & then my hand position going back to hammer position.
A visual can be seen here on page 7
https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf
(25 goal 30)
10.Standing Rear Delt Flyes head on the bench (25 goal 30)
11.Dumbbell Wrist Circles 1 (Clockwise) (25 goal 30) 12.Dumbbell Wrist Circles 2 (Anti-clockwise) (25 goal 30)
13.Dumbbell Punching Movement (25 goal 30)
14.Dumbbell Good Morning Deadlift (25 goal 30)
15.Dumbbell Shrugs (25 goal 30)
16.Dumbbell Crossovers (25 goal 30)
17.Dumbbell Side Bends (25 goal 30)
18.Simultaneous Dumbbell Back Extensions (25 goal 30)
19.Ski Ski Jumper (25 goal 30)
20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each)
21.Toe Raises (60 debating to reach 90)
22.Deep Knee Bend On Toes (25 goal 30)
23.Goblet squat (25 goal 30)
24.One Legged Squat (25 goal 30)
25.Straight Legged Sit-Ups (25 goal 30)
26.Leg Raises Hyperextensions (25 goal 30)
27. Hyperestensions (25 goal 30)
28.Push-Ups (24 goal 30 to then work on super setting it with 1 arm assisted push-ups where I use both my hands when going down, to turn put most of the weight on one arm when going up)
29. Over hand Rows (24 goal 30)
30. Underhand Rows (24 goal 30)

 

Feeling bad because I relapsed & got distracted by YouTube before doing my exercises & it really effects it as I feel crappy at the start with the bicep curls and don't feel I'm doing them effectively and having a good grip on them. I know what I need to do to stop it and focus but I don't which annoys me more. Its because if the stresses at work & not feeling I'm getting a good night sleep which affects it as using a screen to help me wake up, which isn't healthy.

 

50 today. Had a great day with family and friends. Also rode my bike 120 miles I am exhausted

 

136 chest workout

 

150

 

04/10/2020

Did my W.A.T.C.H protocol with my 1 KG dumbbells to do 1 set of;

1.Alternating Dumbbell Curls (50 goal 60)
2.Alternating Reverse Dumbbell Curls (25 goal 30-60) 3.Alternating Crucifix Dumbbell Curls (25 goal 30) 4.Simultaneous Crucifix Dumbbell Curls(25 goal 30) 5.Standing Dumbbell Pectoral Fly’s (25 goal 30) 6.Alternating Dumbbell Presses (25 goal 30) 7.Alternating Dumbbell Front Raises (25 goal 30)
8.Simultaneous Arm Circles (25 goal 30)
9.Don't know the name of this, just that it was done by Al Treloar's. Where I had to stand fully strait up with my my arms fully reached out over my head in hammer position, to then (with my legs are fully locked straight when doing this) have my upper body bending over to 45 degrees with my dumbbells switching to over hand positiom then to go back up & then my hand position going back to hammer position.
A visual can be seen here on page 7
https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf
(25 goal 30)
10.Standing Rear Delt Flyes head on the bench (25 goal 30)
11.Dumbbell Wrist Circles 1 (Clockwise) (25 goal 30) 12.Dumbbell Wrist Circles 2 (Anti-clockwise) (25 goal 30)
13.Dumbbell Punching Movement (25 goal 30)
14.Dumbbell Good Morning Deadlift (25 goal 30)
15.Dumbbell Shrugs (25 goal 30)
16.Dumbbell Crossovers (25 goal 30)
17.Dumbbell Side Bends (25 goal 30)
18.Simultaneous Dumbbell Back Extensions (25 goal 30)
19.Ski Ski Jumper (25 goal 30)
20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each)
21.Toe Raises (60 debating to reach 90)
22.Deep Knee Bend On Toes (25 goal 30)
23.Goblet squat (25 goal 30)
24.One Legged Squat (25 goal 30)
25.Straight Legged Sit-Ups (25 goal 30)
26.Leg Raises Hyperextensions (25 goal 30)
27. Hyperestensions (25 goal 30)
28.Push-Ups (24 goal 30 to then work on super setting it with 1 arm assisted push-ups where I use both my hands when going down, to turn put most of the weight on one arm when going up)
29. Over hand Rows (24 goal 30)
30. Underhand Rows (24 goal 30)

 

You will get past this, buddy. Don't think too much about the relapse. Just go about your days and workouts. Stay strong

 

Sorry about that.

 

110

 

50 today. Did some tree climbing as well

 

150

 

what beautiful sport , i'd like to do it .
Also climbing rocky walls....

 

50

 

3x20 decline + archer pushups (10 per side)
3x13 diamond pushups
1x20 decline + one hand on ball push ups (10 per side)
1x24 decline + one hand on ball push ups (12 per side)
1x24 one raised leg push ups (12 per leg)

No diehard-stuff but focusing on making it clean and good.