The Push-Up Daily Challenge

Discussion in 'Fitness' started by Superman#, Apr 2, 2020.

  1. 13/01/2021


    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.
     
  2. palindromo

    palindromo Fapstronaut

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  3. BurgerChamp

    BurgerChamp Fapstronaut

    90 pushups = 30 + 15 inclinded + 20 diamond + 25 normal

    Still working on my form on the different variations.

    I'm getting happier with the endurance and execution I do these days. I could barely even do 15 straight around 2-3 weeks ago but starting over again, I believe that your muscles get used to the rhytm and similarly your performance improves when you consistently do your pushups.

    Keep going squad!!
     
  4. Ngo27

    Ngo27 Fapstronaut

    81
    122
    33
    Another 12 making it 54/100
     
  5. Zephon

    Zephon Fapstronaut

    @TheForsakeen well then I'd recommend to let it check. And if you get problems with these crackings some
    physiotherapy / remedial gymnastics can help depending on what it is.
     
  6. Zephon

    Zephon Fapstronaut

  7. 14/01/2021


    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)

    Only did the W.A.T.C.H protocol because I felt u didn't have enough time to do the other exercises.

    Though it has made me think about how I want to figure out what to do with my exercise routine, as it seems like I keep looking at different stuff I want to do try and do after my W.A.T.C.H protocol, stuff like, I,e;
    Great Gama's 3000 Hindu Push-ups 5000 Hindu-Squats
    Heavy Hands
    Kettlbell exercises
    Kettlbell Swings & Squat Assistant Pull/chin-ups
    Club swinging
    Isometric holding exercises
    & now looking into this https://www.bullworker.com/

    Trying to figure out how I want to go with as with my routine, as I can't keep heavy weights in my flat & want to work on nit being so reliant on a gym & to exercise any where I want. As why I like the W.A.T.C.H protocol/Light Dumbbell routine as I can do it any where, just trying to figure out how to apply that for the strength part.
     
    Last edited: Jan 14, 2021
  8. palindromo

    palindromo Fapstronaut

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  9. Divine By Design

    Divine By Design Fapstronaut

    237
    417
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    50 squats
    30 pushups
    15 walking lunges per leg
    30 dumbbell rows per arm
    270s plank
    60 jumping jacks
    60 situps
     
  10. Ngo27

    Ngo27 Fapstronaut

    81
    122
    33
    Putting in 12 to make it 66/100
     
  11. Divine By Design

    Divine By Design Fapstronaut

    237
    417
    63
    50 squats
    30 pushups
    15 walking lunges per leg
    30 dumbbell rows per arm
    275s plank
    60 jumping jacks
    60 situps
     
  12. 15/01/2021


    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)

    I have been slacking off today only did the W.A.T.C.H & did this https://www.roguefitness.com/theindex/article/sandows-special-chart-of-chest-expander-exercises
    10 reps each one with this this https://www.ebay.co.uk/itm/274548788082

    I don't know why I am feeling so lazy as of late to try and do what I have been doing with the power twister bar, suspension trainer & Kettlbell.
     
  13. palindromo

    palindromo Fapstronaut

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  14. So I was using this service to track my exercises;
    https://www.mypthub.net/
    But the guy who was my trainer at the time stopped using the service, can’t blame him, so I want to try and find another app service that can do the same service, so anyone know of a good app I can use?
     
    palindromo and BurgerChamp like this.
  15. BurgerChamp

    BurgerChamp Fapstronaut

  16. 16/01/2021


    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)

    I have been slacking off today only did the W.A.T.C.H & did this https://www.roguefitness.com/theindex/article/sandows-special-chart-of-chest-expander-exercises
    10 reps each one with this this https://www.ebay.co.uk/itm/274548788082

    I am trying to figure out where I want to go with my exercising routine after my W.A.T.C.H protocol.
     
  17. Divine By Design

    Divine By Design Fapstronaut

    237
    417
    63
    50 squats
    30 pushups
    15 walking lunges per leg
    30 dumbbell rows per arm
    275s plank
    60 jumping jacks
    60 situps
     
  18. palindromo

    palindromo Fapstronaut

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