The Push-Up Daily Challenge

25/01/2021


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)

Kettlbell swings 70

 

Yesterday:
30 pushups
30 dumbbell rows per arm
60s plank
60s plank with arms further forward
120s incline plank
60 situps

Today:
50 squats
30 pushups
30 walking lunges per leg
30 dumbbell rows per arm
60s plank
120s plank with arms further forward
60 jumping jacks
60 situps

 

50

 

I did a few yesterday but don't remember...maybe 5 + 15 today makes 20/100.

 

150

 

26/01/2021


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)

Kettlbell swings 70

So decided to go with Kettlbell as it is simpler then the chest expanders though debating of I should add them back or not.

 

30 pushups
30 dumbbell rows per arm
310s plank
60 jumping jacks
60 situps

 

40 pushups and a lot of hacky sack with my cousin

 

27/01/2021


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)

Kettlbell swings 70

So as getting near the end of the month I am debating about weather to try and up my reps or wait another 2 weeks to a month before upping my reps, as thinking should I take it slowly to avoid getting injured or just trying to up it after every month, just to be careful not to hurt myself.

 

150

 

20 squats
35 pushups
30 dumbbell rows per arm
315s plank
60 jumping jacks
60 situps

 

1x20 regular pushups (warm up)
1x18 diamond pushups (warm up)
1x20 wide-grip pushups (warm up)

3x10 one-arm-pushups on 1/3 way (5 per arm)
2x16 one-arm-plank going down and assisting arm for going up (8 per arm)
1x20 staggered pushups
2x20 one-arm-pushups on chair (10 per arm)
2x40 one-arm-pushups on chair with assisting arm (20 per arm)
1x28 staggered pushups (14 per arm)
1x10 pushups but hands below chest

On sunday or saturday I'll do more. I'm busy at the moment because of exams

 

28/01/2021


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)

Was in a rudhtiday so no kettlebell swings today.

 

150

 

20 squats
35 pushups
30 dumbbell rows per arm
320s plank
60 jumping jacks
60 situps

 

First post, 120.

 

29/01/2021


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)

Kettlbell swings 70

 

20 squats
35 pushups
30 dumbbell rows per arm
325s plank
60 jumping jacks
60 situps

 

how did i forget to check yesterday
150

 

30/01/2021


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)

Kettlbell swings 70