The Push-Up Daily Challenge

If you hold your core tight throughout the push-ups, it still works them. The term is called hallow body. I'm trying to work on it myself, but still having issues with it. But it is very beneficial.

 

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

 

55 today

 

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

 

08/01/2021


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)

No Kettlbell and squat assisted pull/chin-ups as I didn't had the time to do it. But way later on I did do the 3 levels of Heavyhands;



10 minutes of each level then level 1 when going back to my flat.

 

150

 

50 squats
25 pushups
15 walking lunges per leg
30 dumbbell rows per arm
225s plank
60 jumping jacks
50 situps

Ended up injuring my knee while running, so I sadly couldn't go nearly as far as I wanted and had energy for.

 

09/01/2021


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)

50 Kettlbell swings with 12 KG

Didn't do the pull/chin-ups as just didn't feel like doing them. As because I'm not sure of the new way would be good for my elbow joint pain or not.

I also feel depressed, been doing nothing but pmo binging, so bad I threw away the fleshlight toys to help me stop, but still doing it with my hand, even though its not as good.
My addiction is getting out of hand and I feel absolutely miserable & feel that my life is going no where.
I have no confidence in anything outside from exercising, even then I still don't feel that great about it, where I can't feel I can't do anything by myself and need other people to help me, so no independence for myself.
I want to change and know what to do, but I just don't do anything about it. I'm just so annoyed and depressed right now I feel like I want to cry or punch something in frustration.

 

Guys Today must be the injury day , because also for me, i have some little pain at the shoulder.

270 ,chest day

 

50 today so far
20 more for a total of 70

 

50 > 20 diamond first set, 30 all out normal second set. My chest is pumping!! Feels bad though that I shrugged off for 2 days huhu anyways I'll just keep going.

Happy Sunday my friends!

 

It's time to restart tracking my push ups and begin with 100 as weekly goal. I did 10 today.

 

50 squats
25 pushups
15 walking lunges per leg
30 dumbbell rows per arm
210s plank
60 jumping jacks
50 situps

+
30 squats
20 pushups
40 situps

 

10/01/2021


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)

As I have a power twister bar I decided to try and adding it to my routine, like so;

30 bends with the spring going up with a 7 second hold after the reps (Feels it works the chest and a triceps the most)
30 bends with the spring going down with a 7 second hold after the reps (Feels it works the back, lats mostly, and a biceps the most)
30 arm wrestling on each side with a 7 second hold each side.
Example of the arm wrestling one here


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

 

101 pushups today boys
Also hiked 3.2 miles with my cousin in the cold

 

60 pushups, it's getting better!!

*25 diamond
*15 inclined
*20 normal

 

1x20 regular pushups (warm-up)
1x19 diamond pushups
1x18 decline pushups
1x16 diamond pushups
1x10 pancake pushups
1x16 decline pushups
1x10 pike-pushups
1x16 diamond pushups
1x15 decline pushups
1x12 spiderman pushups
1x40 one-arm-pushups on wall
1x20 staggered pushups (10 per arm)
2x10 leg-raised pushups
2x15 pushups with hands between chest and stomach

left shoulder is hurting but when I did the pushups it goes very well suprisingly - it only hurted at the beginning.

 

11/01/2021


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 with my power twister;

30 bends with the spring going up with a 7 second hold after the reps (Feels it works the chest and a triceps the most)
30 bends with the spring going down with a 7 second hold after the reps (Feels it works the back, lats mostly, and a biceps the most)
30 arm wrestling on each side with a 7 second hold each side.
Example of the arm wrestling one here


Then I did 50 Kettlbell swings with a 12 KG Kettlbell and then 50 on the same 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

 

hey everyone currently i m 18..and i m new here...i can maximum do 10 push-ups a day(more than 1 month has passed& i m not feeling any kind of strength in my arms) but they r not increasing. Can someone provide some tips plz! would really mean a lot..'m really struggling>