50 situps + 3x circuit: 20 squats 10 push-ups 10 walking lunges per leg 10 dumbbell rows per arm 15s plank 30 jumping jacks
17/01/2021 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 these https://www.ebay.co.uk/itm/274548788082 Feeling quite exhausted and drain to try and attempt to add more to my routine than this at the moment & having a string urge to pmo, with using my to do list to stop me as I already clicked it.
50 today Bundled up and rode my bike in the snow for a while and stopped by to see my parents. I am wiped but what a great Sunday!
1x20 regular pushups 3x10 one-arm-pushups on 1/3 way (5 per arm) 1x20 staggered pushups (10 per arm) 1x22 staggered pushups (11 per arm) 1x30 staggered pushups (15 per arm) 2x24 one-arm-pushups on chair (12 per arm) 2x40 one-arm-pushups on chair with assisting arm (20 per arm) 3x16 diamond pushups 3x12 decline pushups 3x12 decline + diamond pushups 2x10 pushups on knees with arms below chest on stomach 1x8 pushups on knees with arms below chest on stomach (failed one) 3x10 reversed pushups shoulder and foot still hurting, but in a state that doesn't hold me back to do pushups.
50 situps + 3x circuit: 20 squats 10 push-ups 10 walking lunges per leg 10 dumbbell rows per arm 15s plank 30 jumping jacks
18/01/2021 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 these https://www.ebay.co.uk/itm/274548788082 (Thougg getting a new one as this is breaking down on me. Feeling like I'm getting too lazy to do thrm straight away and starting out with either staying in bed too long, playing games on my phone or watching YouTube. So seeing this is making me want to try out a Bullworker; Also debating about getting a Nintendo switch for Ring Fit Adventure.
19/01/2021 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 these https://www.amazon.co.uk/dp/B089GJ5X7Q?ref=ppx_pop_mob_ap_share (Green one) This does feel better than the previous, though still feels cheap, but at least the holder doesn't break as easily.
Gave the legs a bit of a break today. 25 push-ups 30 dumbbell rows per arm 300s plank 60 jumping jacks 60 situps
20/01/2021 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 these https://www.amazon.co.uk/dp/B089GJ5X7Q?ref=ppx_pop_mob_ap_share (Green one) So feel good, thiugh feel I need to find another mobility stretch to do after my workouts routine especially for my elbows & shoulders as I keep hearing clicking noises as times.
50 situps + 3x circuit: 20 squats 10 push-ups 10 walking lunges per leg 10 dumbbell rows per arm 30s plank 30 jumping jacks
