The Push-Up Daily Challenge

DAY 3 OF PUSHUPS
20 PUSHUPS

 

14/02/2021


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


1.Alternating Dumbbell Curls (30 goal 60)

2.Alternating Reverse Dumbbell Curls (15 goal 60)

3.Alternating Crucifix Dumbbell Curls (15 goal 30)

4.Simultaneous Crucifix Dumbbell Curls(15 goal 30)

5.Standing Dumbbell Pectoral Fly’s (15 goal 30)

6.Alternating Dumbbell Presses (15 goal 30)

7.Alternating Dumbbell Front Raises (15 goal 30)

8.Simultaneous Arm Circles (15 goal 30)

9. Dumbbell Bow Arm Spread;
(Decided to call it this as its what I've written it down on my new workout app)
A visual can be seen here on page 7

https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf

(15 goal 30)

10.Standing Rear Delt Flyes head on the bench (15 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (15 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (15 goal 30)

13.Dumbbell Punching Movement (15 goal 30)

14.Dumbbell Good Morning Deadlift (15 goal 30)

15.Dumbbell Shrugs (15 goal 30)

16.Dumbbell Crossovers (15 goal 30)

17.Dumbbell Side Bends (15 goal 30)

18.Simultaneous Dumbbell Back Extensions (15 goal 30)

19.Ski Jumper (15 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 (15 goal 30)

23.Goblet squat (15 goal 30)

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

25.Straight Legged Sit-Ups (15 goal 30)

26.Leg Raises Hyperextensions (15 goal 30)

27. Hyperestensions (15 goal 30)

28.One leg Push-Ups (12 on each leg, goal 30) Super set it with regular push-ups (12 goal 30)

Didn't do the kettlebell exercise today as didn't fel like doing it today

Tried adding 2 extra exercises to the David Goggins light dumbbell technique



Using the ankle weights to do this leg exercise



And Russian Twists for12 the core

Where I did with 1 kg Dumbbells;

120 Over Head Press

120 Standing Bent Over Dumbbell Rows

120 Weighted standing knee raises

120 Russian Twists

Tried to do the last 2 exercises but boy it was a lot harder then I thought it would be as I struggled to do the core and leg exercises to 120 completion so debating how I want to go about it

 

my goal is to be able to flip within 2 months.

 

Several sets of ten pushups. Pretty much one set of ten or twelve every hour. Also did some of that ab move where you get in the pushup position then bring a knee to the opposite elbow back an forth.

 

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

 

beside burnout workouts and handstand I did:

1x20 regular pushups
1x20 diamond pushups
1x12 pike-pushups
1x10 pike-pushups
1x12 pike-pushups
2x30 shoulder tap on pike-pushup-hold
2x20 counting full planch with feet on ground
2x16 pushups with arm on hips
1x10 declined + spiderman pushups
1x20 declined + diamond pushups

 

You mean brock shuffle pushups?

Interesting, it is also very good, that you do variations of pushups! In the video over this quote you can see different versions of pushups but beware of cliffhanger pushups or thump up pushups because they overtax your shoulders and you could get injuries! I tried the cliffhanger as a noob and since then my left shoulder is hurting when I try something that need the strength of my shoulder. Not that much meanwhile but it is still there. Be careful!

 

15/02/2021


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


1.Alternating Dumbbell Curls (30 goal 60)

2.Alternating Reverse Dumbbell Curls (15 goal 60)

3.Alternating Crucifix Dumbbell Curls (15 goal 30)

4.Simultaneous Crucifix Dumbbell Curls(15 goal 30)

5.Standing Dumbbell Pectoral Fly’s (15 goal 30)

6.Alternating Dumbbell Presses (15 goal 30)

7.Alternating Dumbbell Front Raises (15 goal 30)

8.Simultaneous Arm Circles (15 goal 30)

9. Dumbbell Bow Arm Spread;
(Decided to call it this as its what I've written it down on my new workout app)
A visual can be seen here on page 7

https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf

(15 goal 30)

10.Standing Rear Delt Flyes head on the bench (15 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (15 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (15 goal 30)

13.Dumbbell Punching Movement (15 goal 30)

14.Dumbbell Good Morning Deadlift (15 goal 30)

15.Dumbbell Shrugs (15 goal 30)

16.Dumbbell Crossovers (15 goal 30)

17.Dumbbell Side Bends (15 goal 30)

18.Simultaneous Dumbbell Back Extensions (15 goal 30)

19.Ski Jumper (15 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 (15 goal 30)

23.Goblet squat (15 goal 30)

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

25.Straight Legged Sit-Ups (15 goal 30)

26.Leg Raises Hyperextensions (15 goal 30)

27. Hyperestensions (15 goal 30)

28.One leg Push-Ups (12 on each leg, goal 30) Super set it with regular push-ups (12 goal 30)

Didn't do the kettlebell exercise today as didn't fel like doing it today

Tried adding 2 extra exercises to the David Goggins light dumbbell technique



Using the ankle weights to do this leg exercise



And Russian Twists for12 the core

Where I did with 1 kg Dumbbells;

130 Over Head Press

130 Standing Bent Over Dumbbell Rows

130 Russian Twists

130 Weighted standing knee raises

Added reps but I feel I need to stuck with these till I can do them with ease till I can do more.

 

150

 

Thanks! I’ll try some of these out. I am extra conscious of anything that might be hard on my joints.

 

Boss

 

Day 4 30 pushups
10-10-10
Goal for 90 days from daily 30 pushups to +100 pushups

 

16/02/2021


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


1.Alternating Dumbbell Curls (30 goal 60)

2.Alternating Reverse Dumbbell Curls (15 goal 60)

3.Alternating Crucifix Dumbbell Curls (15 goal 30)

4.Simultaneous Crucifix Dumbbell Curls(15 goal 30)

5.Standing Dumbbell Pectoral Fly’s (15 goal 30)

6.Alternating Dumbbell Presses (15 goal 30)

7.Alternating Dumbbell Front Raises (15 goal 30)

8.Simultaneous Arm Circles (15 goal 30)

9. Dumbbell Bow Arm Spread;
(Decided to call it this as its what I've written it down on my new workout app)
A visual can be seen here on page 7

https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf

(15 goal 30)

10.Standing Rear Delt Flyes head on the bench (15 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (15 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (15 goal 30)

13.Dumbbell Punching Movement (15 goal 30)

14.Dumbbell Good Morning Deadlift (15 goal 30)

15.Dumbbell Shrugs (15 goal 30)

16.Dumbbell Crossovers (15 goal 30)

17.Dumbbell Side Bends (15 goal 30)

18.Simultaneous Dumbbell Back Extensions (15 goal 30)

19.Ski Jumper (15 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 (15 goal 30)

23.Goblet squat (15 goal 30)

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

25.Straight Legged Sit-Ups (15 goal 30)

26.Leg Raises Hyperextensions (15 goal 30)

27. Hyperestensions (15 goal 30)

28.One leg Push-Ups (12 on each leg, goal 30) Super set it with regular push-ups (12 goal 30)

Suffering from doms today, so I didn't do anything else after the W.A.T.C.H protocol.

 

150

 

17/02/2021


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


1.Alternating Dumbbell Curls (30 goal 60)

2.Alternating Reverse Dumbbell Curls (15 goal 60)

3.Alternating Crucifix Dumbbell Curls (15 goal 30)

4.Simultaneous Crucifix Dumbbell Curls(15 goal 30)

5.Standing Dumbbell Pectoral Fly’s (15 goal 30)

6.Alternating Dumbbell Presses (15 goal 30)

7.Alternating Dumbbell Front Raises (15 goal 30)

8.Simultaneous Arm Circles (15 goal 30)

9. Dumbbell Bow Arm Spread;
(Decided to call it this as its what I've written it down on my new workout app)
A visual can be seen here on page 7

https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf

(15 goal 30)

10.Standing Rear Delt Flyes head on the bench (15 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (15 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (15 goal 30)

13.Dumbbell Punching Movement (15 goal 30)

14.Dumbbell Good Morning Deadlift (15 goal 30)

15.Dumbbell Shrugs (15 goal 30)

16.Dumbbell Crossovers (15 goal 30)

17.Dumbbell Side Bends (15 goal 30)

18.Simultaneous Dumbbell Back Extensions (15 goal 30)

19.Ski Jumper (15 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 (15 goal 30)

23.Goblet squat (15 goal 30)

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

25.Straight Legged Sit-Ups (15 goal 30)

26.Leg Raises Hyperextensions (15 goal 30)

27. Hyperestensions (15 goal 30)

28.One leg Push-Ups (12 on each leg, goal 30) Super set it with regular push-ups (12 goal 30)

 

.

 

DAY 5 40 pushups 10 more pushups
10-20-10

 

150

 

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

 

I tried a new one:
1x extreme burn workout (but last one only 2 combos)
first ones were 3x8 pushups, than it went down to 3x7 pushups and the last two combos only 2x6 pushups. Pushups were not the problem but the other ones made me exhausted.