The Push-Up Daily Challenge

5

 

270 chest day

 

12/03/2021

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)

Warm up

HS 10

HP-Ups 10

2 sets of;

HS 30

HP-Ups 10

 

13/03/2021

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)

 

150

 

This seems interesting. Count me in. I'll start small and increase as I go. 5 for today.

 

14/03/2021

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)

Been getting really lazy with not adding extra stuff after my main workout, though feeling with the Hindu Push-ups I felt it was hurting my elbows, so debating weather to go back to Kettlbell exercises or to work on my form.

Also been letting myself go as of late, as not improving on my diet situation as eating way too much of sugary foods and vegan protein bars. I wa t to change that to cutting down to 1 a day.

 

Day 2 - 10 pushups let's go!

 

back into business!

1x20 diamond-pushups
1x20 regular pushups
2x18 decline pushups
1x30 shoulder-taps on plank
1x10 spiderman pushups
1x16 diamond pushups
2 minute one arm plank position (1 minute per arm)
1x10 one-arm pushup on 1/3 way (5 per arm)
2x5 Dips (on power-tower)
3x10 bodyweight row (on power-tower)
1x16 raised leg pushups
1x12 pushups (on power-tower)

 

150

 

15/03/2021

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)

Gone back into doing Kettlbellswings & looking into how to do this properly;



At the moment;

Kettlebell Swings at 120

Kettlebell Workman's Deadlity Row was only practice to make sure I am doing it right and feeling the muscles activation I wanted.

 

Day 3 - 15

 

150

 

I’m in

 

I need my whole energy at night cos that’s when I work. From 6 pm to 6 am. How do you think my daily routine (rest and workout) should be so I can have enough energy for work?

 

day 4 - 20

 

When you just wake up. Then just eat well later

- - - -

150

 

100 push ups done. Day 1

 

16 & 17/03/2021

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)

Kettlebell Swings at 120

Kettlebell Workman's Deadlity Row 30

Felt a bit off with the biceps Curls, as when doing the movement without any weights, I was able to feel it in my biceps but with the weight I was struggling to feel it, though feel it was lack of focus, it is making me wonder why I can feel it more without the weight, without a lot of focus, then with the weight having more focus. Though again might be just an off day and will do better next time, as progress itsnt a straight road but a rollacoster or bendy road I forgot the saying.

Also with my Kettlebell Workman's Deadlity Row;


I was experimenting on how to go about it;
With the 16th doing 1 side first of 30 reps, then after a short break do the other side.
Then with the 17th after doing 1 rep on one side then switch to another till reaching 30 reps each side.

Both causing me to ache, funny as thinking I'd reach 120 like with Kettlbell Swings. Still deciding the best route to do with the Workman's Deadlift row.

 

18/03/2021

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)

Kettlebell Swings at 120

Kettlebell Workman's Deadlity Row 30 (1 Side 30 times thdn switched it)

Feel better today with everything as felt more focused with my exercises today.