The Push-Up Daily Challenge

50 squats
25 pushups
15 walking lunges per leg
25 dumbbell rows per arm
15s x10 plank
60 jumping jacks
50 situps

 

25

 

04/01/2021


Did my W.A.T.C.H protocol with 2kg weights, to do 1 set of;


1.Alternating Dumbbell Curls (20 goal 60)

2.Alternating Reverse Dumbbell Curls (10 goal 60)

3.Alternating Crucifix Dumbbell Curls (10 goal 30)

4.Simultaneous Crucifix Dumbbell Curls(10 goal 30)

5.Standing Dumbbell Pectoral Fly’s (10 goal 30)

6.Alternating Dumbbell Presses (10 goal 30)

7.Alternating Dumbbell Front Raises (10 goal 30)

8.Simultaneous Arm Circles (10 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

(10 goal 30)

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

11.Dumbbell Wrist Circles 1 (Clockwise) (10 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (10 goal 30)

13.Dumbbell Punching Movement (10 goal 30)

14.Dumbbell Good Morning Deadlift (q0 goal 30)

15.Dumbbell Shrugs (10 goal 30)

16.Dumbbell Crossovers (10 goal 30)

17.Dumbbell Side Bends (10 goal 30)

18.Simultaneous Dumbbell Back Extensions (10 goal 30)

19.Ski Ski Jumper (10 goal 30)

20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each)

21.Toe Raises (60 out of 60)

22.Deep Knee Bend On Toes (10 goal 30)

23.Goblet squat (10 goal 30)

24.One Legged Squat (6 goal 6 getting lower 9 the squat)

25.Straight Legged Sit-Ups (10 goal 30)

26.Leg Raises Hyperextensions (10 goal 30)

27. Hyperestensions (10 goal 30)

28.One leg Push-Ups (10 on each leg, goal 30) Super set it with regular push-ups (10 goal 30)

Then afterwords I did 30 squat assisted Pull-ups and Chin-ups

Then I did 50 Kettlbell swings with a 12 KG Kettlbell and then 50 on the same squat assisted pull/chin-ups.

And then did 5 rounds of this


Which I did marching in place as it was heavily raining. Went well but I forgot one exercise during it and try to do it as my last one, need to work on remembering them so I won't have a repeat of it.

 

MY BOY BURGERCHAMP IS KILLING IT!!!

 

40 today

 

Good job man, keep building it up.

 

05/01/2021


Did my W.A.T.C.H protocol with 2kg weights, to do 1 set of;


1.Alternating Dumbbell Curls (20 goal 60)

2.Alternating Reverse Dumbbell Curls (10 goal 60)

3.Alternating Crucifix Dumbbell Curls (10 goal 30)

4.Simultaneous Crucifix Dumbbell Curls(10 goal 30)

5.Standing Dumbbell Pectoral Fly’s (10 goal 30)

6.Alternating Dumbbell Presses (10 goal 30)

7.Alternating Dumbbell Front Raises (10 goal 30)

8.Simultaneous Arm Circles (10 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

(10 goal 30)

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

11.Dumbbell Wrist Circles 1 (Clockwise) (10 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (10 goal 30)

13.Dumbbell Punching Movement (10 goal 30)

14.Dumbbell Good Morning Deadlift (q0 goal 30)

15.Dumbbell Shrugs (10 goal 30)

16.Dumbbell Crossovers (10 goal 30)

17.Dumbbell Side Bends (10 goal 30)

18.Simultaneous Dumbbell Back Extensions (10 goal 30)

19.Ski Ski Jumper (10 goal 30)

20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each)

21.Toe Raises (60 out of 60)

22.Deep Knee Bend On Toes (10 goal 30)

23.Goblet squat (10 goal 30)

24.One Legged Squat (6 goal 6 getting lower 9 the squat)

25.Straight Legged Sit-Ups (10 goal 30)

26.Leg Raises Hyperextensions (10 goal 30)

27. Hyperestensions (10 goal 30)

28.One leg Push-Ups (10 on each leg, goal 30) Super set it with regular push-ups (10 goal 30)

30 Squat assisted Pull/Chin-ups

50 Kettlbell swings with 12 KG
50 squat assisted pull/chin-ups.

No heavy hands today as didn't have enough time for it today, as well as noticing after yesterday's session that my elbow felt funny and then seeing this video;

Made me realise that I should try to incorporate Yoga days after my W.A.T.C.H protocol for my health. Thinkong of 4 days Heavy Hands and 3 Yoga days. Thiugh need to find a yoga routine to stick with. Any recommendations?

 

50 squats
25 pushups
15 walking lunges per leg
30 dumbbell rows per arm
15s x10 plank
60 jumping jacks
50 situps

 

150

 

40 pushups
15 squats
Played hack a sac with my cousin for a while

 

21x one-punch-workout
that means 42*5 pushups. All in all: 210 pushups this morning.

 

06/01/2021


Did my W.A.T.C.H protocol with 2kg weights, to do 1 set of;


1.Alternating Dumbbell Curls (20 goal 60)

2.Alternating Reverse Dumbbell Curls (10 goal 60)

3.Alternating Crucifix Dumbbell Curls (10 goal 30)

4.Simultaneous Crucifix Dumbbell Curls(10 goal 30)

5.Standing Dumbbell Pectoral Fly’s (10 goal 30)

6.Alternating Dumbbell Presses (10 goal 30)

7.Alternating Dumbbell Front Raises (10 goal 30)

8.Simultaneous Arm Circles (10 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

(10 goal 30)

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

11.Dumbbell Wrist Circles 1 (Clockwise) (10 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (10 goal 30)

13.Dumbbell Punching Movement (10 goal 30)

14.Dumbbell Good Morning Deadlift (q0 goal 30)

15.Dumbbell Shrugs (10 goal 30)

16.Dumbbell Crossovers (10 goal 30)

17.Dumbbell Side Bends (10 goal 30)

18.Simultaneous Dumbbell Back Extensions (10 goal 30)

19.Ski Ski Jumper (10 goal 30)

20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each)

21.Toe Raises (60 out of 60)

22.Deep Knee Bend On Toes (10 goal 30)

23.Goblet squat (10 goal 30)

24.One Legged Squat (6 goal 6 getting lower 9 the squat)

25.Straight Legged Sit-Ups (10 goal 30)

26.Leg Raises Hyperextensions (10 goal 30)

27. Hyperestensions (10 goal 30)

28.One leg Push-Ups (10 on each leg, goal 30) Super set it with regular push-ups (10 goal 30)

Thought I'd try with out the Squat assisted pull/chin-up to see how it would go, as I'm already warmed up after my W.A.T.C.H protocol. No issues.

50 Kettlbell swings with 12 KG
50 squat assisted pull/chin-ups.

 

50 squats
25 pushups
15 walking lunges per leg
30 dumbbell rows per arm
240s plank
60 jumping jacks
50 situps

 

150

 

Wouldn't wanna go up against your arms in a dark alley. Nice work.

 

Oh man thanks , i think your daily work out is much more bold.
You made me want to add some daily leg exercises. Maybe a single weekly leg-day is not enough

 

1x20 regular pushups (warm up)
3x10 one-arm-pushup with assisting arm on fingertips (5 per arm)
3x10 one-arm-pushups on 1/3 way (5 per arm)
3x20 one-arm-pushups on chair (10 per arm)
1x45 secs diamond pushups (but going slowly down) - did 14 reps
1x45 secs two legs biceps curls - did 19 reps
1x45 in and out pushups - did after 20 or 25 secs without jumping just moving my hands out and in. ca. 8 reps per form
1x12 pushups but both arms more forward (goes on the front of the shoulders!)
1x45 secs towel one leg biceps curls - did 15 reps
1x45 secs diamond + decline pushups (15 reps)
1x16 pushups but arms between chest and belly (goes more into the shoulder)

Not only arms and chest but also shoulders get trained thanks to these exercises

Some of the exercises are from this video

 

50

Thanks my friends!

 

07/01/2021


Did my W.A.T.C.H protocol with 2kg weights, to do 1 set of;


1.Alternating Dumbbell Curls (20 goal 60)

2.Alternating Reverse Dumbbell Curls (10 goal 60)

3.Alternating Crucifix Dumbbell Curls (10 goal 30)

4.Simultaneous Crucifix Dumbbell Curls(10 goal 30)

5.Standing Dumbbell Pectoral Fly’s (10 goal 30)

6.Alternating Dumbbell Presses (10 goal 30)

7.Alternating Dumbbell Front Raises (10 goal 30)

8.Simultaneous Arm Circles (10 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

(10 goal 30)

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

11.Dumbbell Wrist Circles 1 (Clockwise) (10 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (10 goal 30)

13.Dumbbell Punching Movement (10 goal 30)

14.Dumbbell Good Morning Deadlift (q0 goal 30)

15.Dumbbell Shrugs (10 goal 30)

16.Dumbbell Crossovers (10 goal 30)

17.Dumbbell Side Bends (10 goal 30)

18.Simultaneous Dumbbell Back Extensions (10 goal 30)

19.Ski Ski Jumper (10 goal 30)

20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each)

21.Toe Raises (60 out of 60)

22.Deep Knee Bend On Toes (10 goal 30)

23.Goblet squat (10 goal 30)

24.One Legged Squat (6 goal 6 getting lower 9 the squat)

25.Straight Legged Sit-Ups (10 goal 30)

26.Leg Raises Hyperextensions (10 goal 30)

27. Hyperestensions (10 goal 30)

28.One leg Push-Ups (10 on each leg, goal 30) Super set it with regular push-ups (10 goal 30)

Thought I'd try with out the Squat assisted pull/chin-up to see how it would go, as I'm already warmed up after my W.A.T.C.H protocol. No issues.

50 Kettlbell swings with 12 KG
50 squat assisted pull/chin-ups.

As of recent elbow joint pain issue I decided with the squat assisted pull/chin-ups I'd try doing it close handed, i got the idea from these videos;





Where I felt it really helped, though still somewhat feeling my elbow joint, but not as bad as before which wasn't too painful just more noticeable afterwards. Also going more slowly, as I think I was going too fast as well.

 

150

Do you know guys i do not do abs from months and months , but i think push ups and diamond pushapps in some ways still train them.
I still have them visible but not so definited like a year ago.
I prefer to spend my energies to do daily pushups. If i need i'll add some plank/abs in spring , just to be in shape for summer.

My harder exercises are about leg day .I forced myself to start the week with a leg day as I often postpone it.