The Push-Up Daily Challenge

270 chest day

 

75 push-ups today (25 x 3).

 

105 today

 

I am rehabbing a lower back injury. Back in action as soon as I am confident I won’t be making it worse.

 

20/06/2021

5 DRILLS (A)

1. SR pull (high) 5 sets of 6 secs

Hold your hands in a “monkey grip” above your head. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Lats, triceps, grip

2. Door horizontal press 6 sets of 6 secs

Stand sideways in a sturdy doorway and lean forward, with your glutes supported by the inner frame. Place one palm on the opposite inner frame, at about chest height. Brace the body. Once you are set, press hard forwards for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Chest, shoulders, triceps, abdominals

3. SR pull (middle) 5 sets of 6 secs

Hold your hands in a “monkey grip” in front of you. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Upper back, triceps, grip

4. Door top press 5 sets of 6 secs

Stand in a sturdy doorway, and place the palms on the upper frame. If you cannot reach the upper frame, stand on a box or stool, or on the toes. Brace the body. Once you are set, press hard upwards for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can also be performed unilaterally.
Muscles trained: Shoulders, triceps

5. Wall squat 3 sets of 30 secs
Sit down with your back against a sturdy wall. Ideally, bend the knees to a 90-degree angle, and hold the position, with your arms away from the legs.
Muscles trained: Quads, glutes, hamstrings

Decided to up the reps and see how of goes. Quire surprising that it's more struggling with the wall sit.

ILIT: Impromptu Loadless Isometric Training". Which are;

1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds

2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds

3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds

4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds

5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds

6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds

7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds

Which I repeat 9 times.

 

30 minutes of jump rope

 

21/06/2021

5 DRILLS (B)

1. SR press (middle) 5 sets of 6 secs

Hold your hands interlinked in front of you. Brace yourself. Once you are set, press the hands together with maximum force for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Chest, biceps

2. Door horizontal row 5 sets of 6 secs

Stand perpendicular to a sturdy doorway, and buttress your forearm against the wall. With your other hand, grip the inner doorframe. Brace the body. Once you are set, pull hard backwards for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Upper back, biceps, grip

3. Door lateral raise 5 sets of 6 secs

Stand in a sturdy doorway, and place the backs of the hands on the inner frames. Brace the body. Once you are set, press hard sideways for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can also be performed unilaterally, using the non-working hand to brace against the doorframe. Muscles trained: Shoulders

4. SR abdominal press I 5 sets of 6 secs

Bend forwards, placing the palms on the knees. Brace yourself. Once you are set, press down hard on the knees. Try to use mostly abdominal force, thinking of the arms only as struts to transmit that force. Hold for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Abdominals, hip flexors, chest, triceps

5. SR thigh curl/press II 5 sets of 6 secs

Lie prone on the floor. Bend your legs until the shins are approximately vertical. Loop one ankle behind the other, and brace yourself. Once you are set, push back hard with the front leg, while simultaneously pulling hard with the lower leg. Hold for 6-8 seconds. Breathe naturally throughout the exercise. When the hold is completed, reverse legs and repeat.
Muscles trained: Hamstrings (rear leg), quadriceps (front leg)

Also Done

ILIT: Impromptu Loadless Isometric Training". Which are;

1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds

2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds

3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds

4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds

5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds

6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds

7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds

Which I repeated 9 times.

 

150*****

 

90 push-ups today (30 x 3).

 

110 (sets of 10 en 20, one set of 30)

Epic thread. I used to do 100 push ups and 100 squats everyday when I was travelling a few months ago. Got a bit lazy when I got back home. Once I start exercising again after a hiatus, I always wonder why I even stopped...

 

150

 

22/06/2021

5 DRILLS (A)

1. SR pull (high) 5 sets of 6 secs

Hold your hands in a “monkey grip” above your head. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Lats, triceps, grip

2. Door horizontal press 6 sets of 6 secs

Stand sideways in a sturdy doorway and lean forward, with your glutes supported by the inner frame. Place one palm on the opposite inner frame, at about chest height. Brace the body. Once you are set, press hard forwards for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Chest, shoulders, triceps, abdominals

3. SR pull (middle) 5 sets of 6 secs

Hold your hands in a “monkey grip” in front of you. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Upper back, triceps, grip

4. Door top press 5 sets of 6 secs

Stand in a sturdy doorway, and place the palms on the upper frame. If you cannot reach the upper frame, stand on a box or stool, or on the toes. Brace the body. Once you are set, press hard upwards for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can also be performed unilaterally.
Muscles trained: Shoulders, triceps

5. Wall squat 3 sets of 30 secs
Sit down with your back against a sturdy wall. Ideally, bend the knees to a 90-degree angle, and hold the position, with your arms away from the legs.
Muscles trained: Quads, glutes, hamstrings

Decided to up the reps and see how of goes. Quire surprising that it's more struggling with the wall sit.

ILIT: Impromptu Loadless Isometric Training". Which are;

1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds

2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds

3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds

4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds

5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds

6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds

7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds

Which I repeat 9 times.

 

30 minutes of jump rope + 60 pushups

 

Forgot to post yesterday but I did 65 push-ups (25 + 25 + 15, I was too tired from other exercises when doing the last set )

 

23/06/2021 (forgot to write it in)

5 DRILLS (B)

1. SR press (middle) 5 sets of 6 secs

Hold your hands interlinked in front of you. Brace yourself. Once you are set, press the hands together with maximum force for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Chest, biceps

2. Door horizontal row 5 sets of 6 secs

Stand perpendicular to a sturdy doorway, and buttress your forearm against the wall. With your other hand, grip the inner doorframe. Brace the body. Once you are set, pull hard backwards for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Upper back, biceps, grip

3. Door lateral raise 5 sets of 6 secs

Stand in a sturdy doorway, and place the backs of the hands on the inner frames. Brace the body. Once you are set, press hard sideways for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can also be performed unilaterally, using the non-working hand to brace against the doorframe. Muscles trained: Shoulders

4. SR abdominal press I 5 sets of 6 secs

Bend forwards, placing the palms on the knees. Brace yourself. Once you are set, press down hard on the knees. Try to use mostly abdominal force, thinking of the arms only as struts to transmit that force. Hold for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Abdominals, hip flexors, chest, triceps

5. SR thigh curl/press II 5 sets of 6 secs

Lie prone on the floor. Bend your legs until the shins are approximately vertical. Loop one ankle behind the other, and brace yourself. Once you are set, push back hard with the front leg, while simultaneously pulling hard with the lower leg. Hold for 6-8 seconds. Breathe naturally throughout the exercise. When the hold is completed, reverse legs and repeat.
Muscles trained: Hamstrings (rear leg), quadriceps (front leg)

Also Done

ILIT: Impromptu Loadless Isometric Training". Which are;

1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds

2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds

3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds

4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds

5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds

6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds

7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds

Which I repeated 9 times.

 

24/06/2021

5 DRILLS (A)

1. SR pull (high) 5 sets of 6 secs

Hold your hands in a “monkey grip” above your head. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Lats, triceps, grip

2. Door horizontal press 6 sets of 6 secs

Stand sideways in a sturdy doorway and lean forward, with your glutes supported by the inner frame. Place one palm on the opposite inner frame, at about chest height. Brace the body. Once you are set, press hard forwards for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Chest, shoulders, triceps, abdominals

3. SR pull (middle) 5 sets of 6 secs

Hold your hands in a “monkey grip” in front of you. Brace yourself. Once you are set, pull the hands apart with maximum force for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Upper back, triceps, grip

4. Door top press 5 sets of 6 secs

Stand in a sturdy doorway, and place the palms on the upper frame. If you cannot reach the upper frame, stand on a box or stool, or on the toes. Brace the body. Once you are set, press hard upwards for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can also be performed unilaterally.
Muscles trained: Shoulders, triceps

5. Wall squat 3 sets of 30 secs
Sit down with your back against a sturdy wall. Ideally, bend the knees to a 90-degree angle, and hold the position, with your arms away from the legs.
Muscles trained: Quads, glutes, hamstrings

Decided to up the reps and see how of goes. Quire surprising that it's more struggling with the wall sit.

ILIT: Impromptu Loadless Isometric Training". Which are;

1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds

2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds

3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds

4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds

5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds

6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds

7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds

Which I repeat 9 times.

 

Forgot to post yesterday, 150

today , obviously ..150

 

25/06/2021

5 DRILLS (B)

1. SR press (middle) 5 sets of 6 secs

Hold your hands interlinked in front of you. Brace yourself. Once you are set, press the hands together with maximum force for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Chest, biceps

2. Door horizontal row 5 sets of 6 secs

Stand perpendicular to a sturdy doorway, and buttress your forearm against the wall. With your other hand, grip the inner doorframe. Brace the body. Once you are set, pull hard backwards for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Upper back, biceps, grip

3. Door lateral raise 5 sets of 6 secs

Stand in a sturdy doorway, and place the backs of the hands on the inner frames. Brace the body. Once you are set, press hard sideways for 6-8 seconds. Breathe naturally throughout the exercise. This exercise can also be performed unilaterally, using the non-working hand to brace against the doorframe. Muscles trained: Shoulders

4. SR abdominal press I 5 sets of 6 secs

Bend forwards, placing the palms on the knees. Brace yourself. Once you are set, press down hard on the knees. Try to use mostly abdominal force, thinking of the arms only as struts to transmit that force. Hold for 6-8 seconds. Breathe naturally throughout the exercise.
Muscles trained: Abdominals, hip flexors, chest, triceps

5. SR thigh curl/press II 5 sets of 6 secs

Lie prone on the floor. Bend your legs until the shins are approximately vertical. Loop one ankle behind the other, and brace yourself. Once you are set, push back hard with the front leg, while simultaneously pulling hard with the lower leg. Hold for 6-8 seconds. Breathe naturally throughout the exercise. When the hold is completed, reverse legs and repeat.
Muscles trained: Hamstrings (rear leg), quadriceps (front leg)

Also Done

ILIT: Impromptu Loadless Isometric Training". Which are;

1. LOWER LEG ISOTENSION Tense the calves and lower legs hard. (It can be tough to get the knack of this, at first; lifting the heels half an inch off the ground will help.) 1 set of 1-2 seconds

2. THIGH ISOTENSION While standing upright, tense the quadriceps and hamstrings hard. The legs can be either locked, or bent. (You can even perform this seated.) 1 set of 1-2 seconds

3. GLUTEAL ISOTENSION After the thigh tension, tense and squeeze the gluteal muscles together as hard as possible, without moving the hips or thighs. 1 set of 1-2 seconds

4. STOMACH ISOTENSION Smoothly exhale; once the air has left your lungs and the stomach is drawn in, then tense the abdominals hard. There is no need to bend forward. 1 set of 1-2 seconds

5. LATERAL TORSO ISOTENSION Pull the shoulders down in their sockets and tense the lats (under the armpits) hard. You do not need to spread your shoulders out for this drill. 1 set of 1-2 seconds

6. PEC ISOTENSION Pull the shoulders forward in their sockets and tense and squeeze the chest muscles hard. (You don’t need to move your arms much.) 1 set of 1-2 seconds

7. ARM ISOTENSION Holding the arms slightly bent or straight, tense the biceps and triceps hard. You also have the option of making a fist, and tensing your grip. 1 set of 1-2 seconds

Which I repeated 9 times.

 

150