The Push-Up Daily Challenge

30/03/2021

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)

Did this by its self as I had other stuff to do, so I did Kettlbell exercises later on during the day.

Kettlebell Swings at 130

Kettlebell Workman's Deadlity Row 40 (1 Side 30 time, 1 minute rest then repeated with the other arm)

 

150

 

31/03/2021

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)


I walked for over an hour with a 30 kg vest and went up and down 10 flights of stairs 3 times. Burnt over 800 calories today as was a bit longer in my walk.

 

150

 

Day 11 & 12: 15 each

 

150

 

01 & 02/04/2021

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

1.Alternating Dumbbell Curls (40 goal 60)

2.Alternating Reverse Dumbbell Curls (20 goal 60)

3.Alternating Crucifix Dumbbell Curls (20 goal 30)

4.Simultaneous Crucifix Dumbbell Curls (20 goal 30)

5.Standing Dumbbell Pectoral Fly’s (20 goal 30)

6.Alternating Dumbbell Presses (20 goal 30)

7.Alternating Dumbbell Front Raises (20 goal 30)

8.Simultaneous Arm Circles (20 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

(20 goal 30)

10.Standing Rear Delt Flyes head on the bench (20 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (20 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (20 goal 30)

13.Dumbbell Punching Movement (20 goal 30)

14.Dumbbell Good Morning Deadlift (20 goal 30)

15.Dumbbell Shrugs (20 goal 30)

16.Dumbbell Crossovers (20 goal 30)

17.Dumbbell Side Bends (20 goal 30)

18.Simultaneous Dumbbell Back Extensions (20 goal 30)

19.Ski Jumper (20 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 (20 goal 30)

23.Goblet squat (20 goal 30)

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

25.Straight Legged Sit-Ups (20 goal 30)

26.Leg Raises Hyperextensions (20 goal 30)

27. Hyperestensions (20 goal 30)

28.One leg Push-Ups (15 on each leg, goal 30)

29. Push-ups (15 goal 30)

Upped my reps as felt it was the right time to do so. Also decided to stop listing my push-ups as a superset I am taking a long time each time.

Also taking a bit of a break with the kettlebell exercises & wearinh a weighted vest whilst walking as my lower back has been hurting a bit and I'm not sure weather it was mu trying to do single handed kettlebell exercises with a 16 kg, either being too heavy or not good form or because of the weighted vest, but I'll wait till my back is better before going back to either the vest or heavy kettlebell exercises with a 20 kg.

 

03/04/2021

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

1.Alternating Dumbbell Curls (40 goal 60)

2.Alternating Reverse Dumbbell Curls (20 goal 60)

3.Alternating Crucifix Dumbbell Curls (20 goal 30)

4.Simultaneous Crucifix Dumbbell Curls (20 goal 30)

5.Standing Dumbbell Pectoral Fly’s (20 goal 30)

6.Alternating Dumbbell Presses (20 goal 30)

7.Alternating Dumbbell Front Raises (20 goal 30)

8.Simultaneous Arm Circles (20 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

(20 goal 30)

10.Standing Rear Delt Flyes head on the bench (20 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (20 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (20 goal 30)

13.Dumbbell Punching Movement (20 goal 30)

14.Dumbbell Good Morning Deadlift (20 goal 30)

15.Dumbbell Shrugs (20 goal 30)

16.Dumbbell Crossovers (20 goal 30)

17.Dumbbell Side Bends (20 goal 30)

18.Simultaneous Dumbbell Back Extensions (20 goal 30)

19.Ski Jumper (20 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 (20 goal 30)

23.Goblet squat (20 goal 30)

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

25.Straight Legged Sit-Ups (20 goal 30)

26.Leg Raises Hyperextensions (20 goal 30)

27. Hyperestensions (20 goal 30)

28.One leg Push-Ups (15 on each leg, goal 30)

29. Push-ups (15 goal 30)

 

150

 

Days 13 & 14: 15 each
Day 15: did some but maybe not 15.
Those 15 days past by quickly. Now I'll be enjoying the outdoors more as weather warms up. I'll still do pushups most days.

 

04/04/2021

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

1.Alternating Dumbbell Curls (40 goal 60)

2.Alternating Reverse Dumbbell Curls (20 goal 60)

3.Alternating Crucifix Dumbbell Curls (20 goal 30)

4.Simultaneous Crucifix Dumbbell Curls (20 goal 30)

5.Standing Dumbbell Pectoral Fly’s (20 goal 30)

6.Alternating Dumbbell Presses (20 goal 30)

7.Alternating Dumbbell Front Raises (20 goal 30)

8.Simultaneous Arm Circles (20 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

(20 goal 30)

10.Standing Rear Delt Flyes head on the bench (20 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (20 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (20 goal 30)

13.Dumbbell Punching Movement (20 goal 30)

14.Dumbbell Good Morning Deadlift (20 goal 30)

15.Dumbbell Shrugs (20 goal 30)

16.Dumbbell Crossovers (20 goal 30)

17.Dumbbell Side Bends (20 goal 30)

18.Simultaneous Dumbbell Back Extensions (20 goal 30)

19.Ski Jumper (20 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 (20 goal 30)

23.Goblet squat (20 goal 30)

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

25.Straight Legged Sit-Ups (20 goal 30)

26.Leg Raises Hyperextensions (20 goal 30)

27. Hyperestensions (20 goal 30)

28.One leg Push-Ups (15 on each leg, goal 30)

29. Push-ups (15 goal 30)

 

270 chest day

 

05 & 06/04/2021

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

1.Alternating Dumbbell Curls (40 goal 60)

2.Alternating Reverse Dumbbell Curls (20 goal 60)

3.Alternating Crucifix Dumbbell Curls (20 goal 30)

4.Simultaneous Crucifix Dumbbell Curls (20 goal 30)

5.Standing Dumbbell Pectoral Fly’s (20 goal 30)

6.Alternating Dumbbell Presses (20 goal 30)

7.Alternating Dumbbell Front Raises (20 goal 30)

8.Simultaneous Arm Circles (20 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

(20 goal 30)

10.Standing Rear Delt Flyes head on the bench (20 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (20 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (20 goal 30)

13.Dumbbell Punching Movement (20 goal 30)

14.Dumbbell Good Morning Deadlift (20 goal 30)

15.Dumbbell Shrugs (20 goal 30)

16.Dumbbell Crossovers (20 goal 30)

17.Dumbbell Side Bends (20 goal 30)

18.Simultaneous Dumbbell Back Extensions (20 goal 30)

19.Ski Jumper (20 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 (20 goal 30)

23.Goblet squat (20 goal 30)

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

25.Straight Legged Sit-Ups (20 goal 30)

26.Leg Raises Hyperextensions (20 goal 30)

27. Hyperestensions (20 goal 30)

28.One leg Push-Ups (15 on each leg, goal 30)

29. Push-ups (15 goal 30)

With a 20 kg Kettlbell I did 3 2 handed Kettle Bell exercises;

30 Kettlbell Swing

30 Deadlift & row

15 Goblet Squats

It was a lot heavier than I'd thought it would be, but hopefully will get more use to the weight and do more reps and then do more exercise variations.

 

1x20 regular pushups (warm up)
1x22 diamond pushups (warm up)
2 minutes one arm push hold (1 minute per arm)
3x10 one-arm-pushups on 1/2 way (5 per arm)
2x20 one-arm-pushups on chair (10 per arm)
1x24 one-arm-pushups on chair (12 per arm)
3x22 decline pushups
2x16 wide-grip-pushups
1x12 leg raised pushups
1x10 leg raised pushups

didn't feel well today, have some headaches.

 

07/04/2021

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

1.Alternating Dumbbell Curls (40 goal 60)

2.Alternating Reverse Dumbbell Curls (20 goal 60)

3.Alternating Crucifix Dumbbell Curls (20 goal 30)

4.Simultaneous Crucifix Dumbbell Curls (20 goal 30)

5.Standing Dumbbell Pectoral Fly’s (20 goal 30)

6.Alternating Dumbbell Presses (20 goal 30)

7.Alternating Dumbbell Front Raises (20 goal 30)

8.Simultaneous Arm Circles (20 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

(20 goal 30)

10.Standing Rear Delt Flyes head on the bench (20 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (20 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (20 goal 30)

13.Dumbbell Punching Movement (20 goal 30)

14.Dumbbell Good Morning Deadlift (20 goal 30)

15.Dumbbell Shrugs (20 goal 30)

16.Dumbbell Crossovers (20 goal 30)

17.Dumbbell Side Bends (20 goal 30)

18.Simultaneous Dumbbell Back Extensions (20 goal 30)

19.Ski Jumper (20 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 (20 goal 30)

23.Goblet squat (20 goal 30)

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

25.Straight Legged Sit-Ups (20 goal 30)

26.Leg Raises Hyperextensions (20 goal 30)

27. Hyperestensions (20 goal 30)

28.One leg Push-Ups (15 on each leg, goal 30)

29. Push-ups (15 goal 30)

With a 20 kg Kettlbell I did 3 2 handed Kettle Bell exercises;

30 Kettlbell Swing

30 Deadlift & row

15 Goblet Squats

 

150

 

08/04/2021

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

1.Alternating Dumbbell Curls (40 goal 60)

2.Alternating Reverse Dumbbell Curls (20 goal 60)

3.Alternating Crucifix Dumbbell Curls (20 goal 30)

4.Simultaneous Crucifix Dumbbell Curls (20 goal 30)

5.Standing Dumbbell Pectoral Fly’s (20 goal 30)

6.Alternating Dumbbell Presses (20 goal 30)

7.Alternating Dumbbell Front Raises (20 goal 30)

8.Simultaneous Arm Circles (20 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

(20 goal 30)

10.Standing Rear Delt Flyes head on the bench (20 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (20 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (20 goal 30)

13.Dumbbell Punching Movement (20 goal 30)

14.Dumbbell Good Morning Deadlift (20 goal 30)

15.Dumbbell Shrugs (20 goal 30)

16.Dumbbell Crossovers (20 goal 30)

17.Dumbbell Side Bends (20 goal 30)

18.Simultaneous Dumbbell Back Extensions (20 goal 30)

19.Ski Jumper (20 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 (20 goal 30)

23.Goblet squat (20 goal 30)

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

25.Straight Legged Sit-Ups (20 goal 30)

26.Leg Raises Hyperextensions (20 goal 30)

27. Hyperestensions (20 goal 30)

28.One leg Push-Ups (15 on each leg, goal 30)

29. Push-ups (15 goal 30)

With a 20 kg Kettlbell I did 3 2 handed Kettle Bell exercises;

30 Kettlbell Swing

30 Deadlift & row

15 Goblet Squats

 

150

 

09/04/2021

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

1.Alternating Dumbbell Curls (40 goal 60)

2.Alternating Reverse Dumbbell Curls (20 goal 60)

3.Alternating Crucifix Dumbbell Curls (20 goal 30)

4.Simultaneous Crucifix Dumbbell Curls (20 goal 30)

5.Standing Dumbbell Pectoral Fly’s (20 goal 30)

6.Alternating Dumbbell Presses (20 goal 30)

7.Alternating Dumbbell Front Raises (20 goal 30)

8.Simultaneous Arm Circles (20 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

(20 goal 30)

10.Standing Rear Delt Flyes head on the bench (20 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (20 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (20 goal 30)

13.Dumbbell Punching Movement (20 goal 30)

14.Dumbbell Good Morning Deadlift (20 goal 30)

15.Dumbbell Shrugs (20 goal 30)

16.Dumbbell Crossovers (20 goal 30)

17.Dumbbell Side Bends (20 goal 30)

18.Simultaneous Dumbbell Back Extensions (20 goal 30)

19.Ski Jumper (20 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 (20 goal 30)

23.Goblet squat (20 goal 30)

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

25.Straight Legged Sit-Ups (20 goal 30)

26.Leg Raises Hyperextensions (20 goal 30)

27. Hyperestensions (20 goal 30)

28.One leg Push-Ups (15 on each leg, goal 30)

29. Push-ups (15 goal 30)

Didn't do Kettlbell exercises today as I didn't had enough time to add them in & also not feeling too great today for it either.

Also doing power hosing & sweeping the water away fir my parents was one hell of a workout. Still feel exhausted.

 

10/04/2021

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

1.Alternating Dumbbell Curls (40 goal 60)

2.Alternating Reverse Dumbbell Curls (20 goal 60)

3.Alternating Crucifix Dumbbell Curls (20 goal 30)

4.Simultaneous Crucifix Dumbbell Curls (20 goal 30)

5.Standing Dumbbell Pectoral Fly’s (20 goal 30)

6.Alternating Dumbbell Presses (20 goal 30)

7.Alternating Dumbbell Front Raises (20 goal 30)

8.Simultaneous Arm Circles (20 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

(20 goal 30)

10.Standing Rear Delt Flyes head on the bench (20 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (20 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (20 goal 30)

13.Dumbbell Punching Movement (20 goal 30)

14.Dumbbell Good Morning Deadlift (20 goal 30)

15.Dumbbell Shrugs (20 goal 30)

16.Dumbbell Crossovers (20 goal 30)

17.Dumbbell Side Bends (20 goal 30)

18.Simultaneous Dumbbell Back Extensions (20 goal 30)

19.Ski Jumper (20 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 (20 goal 30)

23.Goblet squat (20 goal 30)

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

25.Straight Legged Sit-Ups (20 goal 30)

26.Leg Raises Hyperextensions (20 goal 30)

27. Hyperestensions (20 goal 30)

28.One leg Push-Ups (15 on each leg, goal 30)

29. Push-ups (15 goal 30)

Felt a little under the weather today so I didn't do any Kettlbell exercises & have been over eating recently and pmo binging, which doesn't help.