03/03/2021 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)
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
Between 7 and 8 minutes of jump rope. Some side to side and other footwork, a fair amount of double time. 75 arm curls with 15lb weights. I like my weight more in the morning than the evening. I weight about 200lbs but I'd like to weigh 185.
Hey. It's not that hard to make progress with push-ups. Just believe in yourself and do push-ups every other day. Don't overdo them. Do lets say... 2 sets of maximum that you can every day or... I don't know - 5 times 7, or 3 times 10 - whatever, just do it! With time you will sure see progress. I also suggest you to eat healthier if you haven't been doing it yet. And also - the most important thing. Screw numbers. They don't matter as much as correct posture does. Yes, do push-ups correctly 10 times and you will feel better than a guy who does push-ups wrong 50 times.
Hi @himan_r , i think you should try to do normal push-ups until muscle exhaustation and then to proceed with push ups on knees until muscles exhaustation. With no rest time between these two exercises. These others pushups are easier, so they can help you with muscle growth. Possibly do this cycle 3 times. Take a proper rest time between cycles , even a long rest time Try to do it every day . Rest the right time if you are in pain. I hope I have been helpful to you. Let us know your future progress - - - - 150
04/03/2021 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) Bought these 2 to try out isometrics https://www.amazon.co.uk/dp/B08D725FW4/ref=cm_sw_r_cp_apa_JFHP8SYCT7606X38KBWS?_encoding=UTF8&psc=1 https://www.amazon.co.uk/dp/B082QNW...abc_P1PEA586SSKFDHAYHW4Q?_encoding=UTF8&psc=1
Jump Rope: About 7 minutes in minute long chunks, variable speeds and patterns, options on foot work. Kettle bell swings: 5 sets of 5, each during jump rope rests. Work out length: about fifteen minutes Short term goal: Just exercise a little each day. Long term goal: super buff 185 Current resting heart rate: 72 bpm Current weight: About 200
Bodyweight training. Day 2. These excercises are not done within one set! Push-ups Basic push-ups: 50 Close grip push-ups: 50 Archer push-ups: 30 (15 each way) Total: 130 push-ups. Dips: 40 Squats Basic squats: 100 Jumping squats: 50 One leg squats: 12 (6 each leg) Total: 162 squats. Abs Leg raises: 50 Russian twists: 70 Elbow plank crunches: 50 V-Ups: 50 I will be the best! Believe it!
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
This is normal. Our weight naturally fluctuates over the day. We typically weigh the least in the morning, but the weight then changes as we consume food and pass stool. If you track your weight, I'd recommend always weighing yourself on the same time of day.
These thoughts have occurred to me, but I appreciate you saying what I was thinking. Jumped rope for about ten minutes at an easy pace, mostly. 5 sets, two minutes (ish) each.
05 & 06/03/2021 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) So I need to read the book to understand how to do the the routine with the iso-flo https://www.amazon.co.uk/dp/B08D725FW4/ref=cm_sw_r_cp_apa_JFHP8SYCT7606X38KBWS?_encoding=UTF8&psc=1 https://www.amazon.co.uk/dp/B082QNW...abc_P1PEA586SSKFDHAYHW4Q?_encoding=UTF8&psc=1
Yesterday Did 1 Pushup and 1 Pullup. Today I will do 2. I need some help regarding nutrition as I find myself snaking for no reason (Maybe stress). I want to become fit so I just decided to eat twice per day at 13:00 and 17:30 but I'm afraid of overeating or underfeeding. Any Tips on how to improve. I just want to become fit slowly because I was always fat and I'm insecure about my weight. I just want to look in the mirror and say goddamn ! I appreciate your honesty and help !
Hello man , one year ago on the same day i did post some reccomendations: https://forum.nofap.com/index.php?t...good-ways-to-lose-weight.269328/#post-2455483 Frankly i do not suggest to do only two meals. For every body , breakfast is important. To be on a diet is not to eat less , this will only make a temporary change, ( see how many people after a drastic diet regain all the weight ! ) To be on a diet is to make a long term change in the quality of your meals
Bodyweight training. Day 3. These excercises are not done within one set! Push-ups Incline push-ups: 60 Decline push-ups: 30 Basic push-ups: 50 Close grip push-ups: 30 Archer push-ups: 20 (10 each way) Total: 190 Dips: 30 Squats Basic squats: 100 Jumping squats: 50 One leg squats: 14 (7 each leg) Total: 164 Abs Leg raises: 70 Russian twists: 60 Elbow plank crunches: 70 V-Ups: 70 Not having such great results cause I'm cutting weight, so yes - less calories - less power, but still... I will be the best! Believe it!
I will try improving the quality of my meals and not snack in between them. Thank you for the suggestion. It is a great idea !
07/03/2021 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) Feeling pretty terrible recently, told I won't be back to work in mid April, till saod otherwise, been on a pmo binge & feel like I'm loosing my wanting to keep a consistent schedule and do things during the day, with just watching crap on YouTube and exercising at mid-day and being late to help family out or to do chores at my own place. I feel so depressed, 5he only thing keeping well is my exercising, but annoyed I don't get that out of the way. Sorry for the rant, felt like I wa Ted to get it off my chest.
