The Push-Up Daily Challenge

20 squats
10 pushups
10 walking lunges per leg
10 dumbbell rows per arm
15s plank
30 jumping jacks

 

20/12/2020


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


1.Alternating Dumbbell Curls (60 goal 60)

2.Alternating Reverse Dumbbell Curls (60 goal 60)

3.Alternating Crucifix Dumbbell Curls (30 goal 30)

4.Simultaneous Crucifix Dumbbell Curls(30 goal 30)

5.Standing Dumbbell Pectoral Fly’s (30 goal 30)

6.Alternating Dumbbell Presses (3p goal 30)

7.Alternating Dumbbell Front Raises (30 goal 30)

8.Simultaneous Arm Circles (30 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

(30 goal 30)

10.Standing Rear Delt Flyes head on the bench (30 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (30 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (30 goal 30)

13.Dumbbell Punching Movement (30 goal 30)

14.Dumbbell Good Morning Deadlift (30 goal 30)

15.Dumbbell Shrugs (30 goal 30)

16.Dumbbell Crossovers (30 goal 30)

17.Dumbbell Side Bends (30 goal 30)

18.Simultaneous Dumbbell Back Extensions (30 goal 30)

19.Ski Ski Jumper (30 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 (30 goal 30)

23.Goblet squat (30 goal 30)

24.One Legged Squat (30 goal 30)

25.Straight Legged Sit-Ups (30 goal 30)

26.Leg Raises Hyperextensions (30 goal 30)

27. Hyperestensions (30 goal 30)

28.Push-Ups (30 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 (30 goal 30)

30. Underhand Rows (30 goal 30)

&



Squat Assisted Pull-ups (30)

Squat Assisted Chin-ups (30)
So debating on taking a break on my rows and squat assisted pull/chin-ups as of my suspension trainer;

https://www.amazon.co.uk/dp/B07ZJ67QGT?ref=ppx_pop_mob_ap_share

One of them is more recently having an issue, as when rowing and pulling hard on one of them, it causes it to skid down further on the strap adding more length to one then the other causing unevenness to it, as also same with the squat assisted pulls. As for Christmas my brother is getting me some resistance band door stoppers so I can use my Olympic rings for rowing again, use to have some with resistance bands, but gave them to my brother as he was using them more then me.

Also got these cheap chest expander; https://www.ebay.co.uk/itm/ONEX-Pul...ander-Sports-Rubber-Arm-Fitness-/274548788082

to practicd on some chest expander exercises. Thiugh being cheap and came before Christmas, I honestly wasn't sure what to expect, but yeah it's quality not so great, but it is usable for practice.

 

270 chest day

 

21/12/2020


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


1.Alternating Dumbbell Curls (60 goal 60)

2.Alternating Reverse Dumbbell Curls (60 goal 60)

3.Alternating Crucifix Dumbbell Curls (30 goal 30)

4.Simultaneous Crucifix Dumbbell Curls(30 goal 30)

5.Standing Dumbbell Pectoral Fly’s (30 goal 30)

6.Alternating Dumbbell Presses (3p goal 30)

7.Alternating Dumbbell Front Raises (30 goal 30)

8.Simultaneous Arm Circles (30 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

(30 goal 30)

10.Standing Rear Delt Flyes head on the bench (30 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (30 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (30 goal 30)

13.Dumbbell Punching Movement (30 goal 30)

14.Dumbbell Good Morning Deadlift (30 goal 30)

15.Dumbbell Shrugs (30 goal 30)

16.Dumbbell Crossovers (30 goal 30)

17.Dumbbell Side Bends (30 goal 30)

18.Simultaneous Dumbbell Back Extensions (30 goal 30)

19.Ski Ski Jumper (30 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 (30 goal 30)

23.Goblet squat (30 goal 30)

24.One Legged Squat (30 goal 30)

25.Straight Legged Sit-Ups (30 goal 30)

26.Leg Raises Hyperextensions (30 goal 30)

27. Hyperestensions (30 goal 30)

28.Push-Ups (30 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)

Decided to take a break from the suspension trainer part till I can get better equipment & try to work on other things like the heavy hands or chest expanders.

 

20 squats
10 pushups
10 walking lunges per leg
10 dumbbell rows per arm
15s plank
30 jumping jacks

 

150

 

I try and do about 100-150 every two days, been gradually working on it.

Couldn't only do 20 at a time in the beginning, but topping out at 60 now.

 

22/12/2020


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


1.Alternating Dumbbell Curls (60 goal 60)

2.Alternating Reverse Dumbbell Curls (60 goal 60)

3.Alternating Crucifix Dumbbell Curls (30 goal 30)

4.Simultaneous Crucifix Dumbbell Curls(30 goal 30)

5.Standing Dumbbell Pectoral Fly’s (30 goal 30)

6.Alternating Dumbbell Presses (3p goal 30)

7.Alternating Dumbbell Front Raises (30 goal 30)

8.Simultaneous Arm Circles (30 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

(30 goal 30)

10.Standing Rear Delt Flyes head on the bench (30 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (30 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (30 goal 30)

13.Dumbbell Punching Movement (30 goal 30)

14.Dumbbell Good Morning Deadlift (30 goal 30)

15.Dumbbell Shrugs (30 goal 30)

16.Dumbbell Crossovers (30 goal 30)

17.Dumbbell Side Bends (30 goal 30)

18.Simultaneous Dumbbell Back Extensions (30 goal 30)

19.Ski Ski Jumper (30 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 (30 goal 30)

23.Goblet squat (30 goal 30)

24.One Legged Squat (30 goal 30)

25.Straight Legged Sit-Ups (30 goal 30)

26.Leg Raises Hyperextensions (30 goal 30)

27. Hyperestensions (30 goal 30)

28.Push-Ups (30 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)

Done a lot of stuff from the heavy hands routine, and it was quite exhausting.

 

20 squats
10 pushups
10 walking lunges per leg
10 dumbbell rows per arm
15s plank
30 jumping jacks

 

23/12/2020


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


1.Alternating Dumbbell Curls (60 goal 60)

2.Alternating Reverse Dumbbell Curls (60 goal 60)

3.Alternating Crucifix Dumbbell Curls (30 goal 30)

4.Simultaneous Crucifix Dumbbell Curls(30 goal 30)

5.Standing Dumbbell Pectoral Fly’s (30 goal 30)

6.Alternating Dumbbell Presses (3p goal 30)

7.Alternating Dumbbell Front Raises (30 goal 30)

8.Simultaneous Arm Circles (30 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

(30 goal 30)

10.Standing Rear Delt Flyes head on the bench (30 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (30 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (30 goal 30)

13.Dumbbell Punching Movement (30 goal 30)

14.Dumbbell Good Morning Deadlift (30 goal 30)

15.Dumbbell Shrugs (30 goal 30)

16.Dumbbell Crossovers (30 goal 30)

17.Dumbbell Side Bends (30 goal 30)

18.Simultaneous Dumbbell Back Extensions (30 goal 30)

19.Ski Ski Jumper (30 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 (30 goal 30)

23.Goblet squat (30 goal 30)

24.One Legged Squat (30 goal 30)

25.Straight Legged Sit-Ups (30 goal 30)

26.Leg Raises Hyperextensions (30 goal 30)

27. Hyperestensions (30 goal 30)

28.Push-Ups (30 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)

How I feel at the moment;

Spoiler: Warning Robot Girl

I feel soo stressed at the moment, where honestly I don't feel mentally stable especially near Christmas with another lock down happening where I am at the moment.

 

20 squats
10 pushups
10 walking lunges per leg
10 dumbbell rows per arm
60s plank
30 jumping jacks

 

20 squats
10 pushups
10 walking lunges per leg
15 dumbbell rows per arm
70s plank
30 jumping jacks

 

Good challenge for me since I've fell off having a fitness routine and felt weaker the past few months. Let's start with 10 push ups for day 1.

 

150

 

24/12/2020


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


1.Alternating Dumbbell Curls (60 goal 60)

2.Alternating Reverse Dumbbell Curls (60 goal 60)

3.Alternating Crucifix Dumbbell Curls (30 goal 30)

4.Simultaneous Crucifix Dumbbell Curls(30 goal 30)

5.Standing Dumbbell Pectoral Fly’s (30 goal 30)

6.Alternating Dumbbell Presses (3p goal 30)

7.Alternating Dumbbell Front Raises (30 goal 30)

8.Simultaneous Arm Circles (30 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

(30 goal 30)

10.Standing Rear Delt Flyes head on the bench (30 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (30 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (30 goal 30)

13.Dumbbell Punching Movement (30 goal 30)

14.Dumbbell Good Morning Deadlift (30 goal 30)

15.Dumbbell Shrugs (30 goal 30)

16.Dumbbell Crossovers (30 goal 30)

17.Dumbbell Side Bends (30 goal 30)

18.Simultaneous Dumbbell Back Extensions (30 goal 30)

19.Ski Ski Jumper (30 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 (30 goal 30)

23.Goblet squat (30 goal 30)

24.One Legged Squat (30 goal 30)

25.Straight Legged Sit-Ups (30 goal 30)

26.Leg Raises Hyperextensions (30 goal 30)

27. Hyperestensions (30 goal 30)

28.Push-Ups (30 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)

So felt really good with today's session as felt I've kept a good focus throughout the exercises with my Mind to muscle connection and muscle activation where I was feeling the muscles I wanted to get activated & feel good about. & I am debating on weather I should take a break till the new year and just work on doing heavy hands exercises to get me doing more for my cardio.

Well Merry Christmas everyone & keep up the great work.

 

20 squats
10 pushups
10 walking lunges per leg
15 dumbbell rows per arm
90s plank
30 jumping jacks

 

With the W.A.T.C.H protocol I did it again from 12/12/2020 for 13 days and decided to take a break on Christmas day till new year after doing very well on the 24th & to give my knees a rest as they where hurting a bit from deep knee bends on toes.

So what I'm going to do till next year is the heavy hands exercises;


This on one day 5 rounds


This on the other day 10 minutes on each level

Did the first one today and it was quite the challenge & burnt 699 calories in a little over an hour according to my fitbit.

So will keep this up as I plan to add this to after my W.A.T.C.H protocol.

 

150

 

up to 50 push-ups throughout the day.

 

20 squats
10 pushups
10 walking lunges per leg
20 dumbbell rows per arm
120s plank
30 jumping jacks