I do chest day from 3 years , plus this challenge from April I think you do much more efforts with yours full body exercises! Instead Mine exercises are scheduled in the week, divided beetween muscular area.
Okay fair enough man. I di hope to get good amount of reps in my future with good form with a 3 second hold on each.
Update-My max now is 18 pushups in a single go(in the morning when I'm full of energy) but my average is 10.I do a set of 8 pushups after every hour for more improvement. It's kinda weird how I came from 0 to 18 in just 34 days of nofap and I couldn't do a single pushup while few years of NoFap even though I exercised. It proves that it works.
Thank you for this advice. My lower back indeed was little saggy when I lifted myself up, I've fixed my position yesterday.
19/10/2020 Did my W.A.T.C.H protocol with my 1 KG dumbbells to do 1 set of; 1.Alternating Dumbbell Curls (60 goal 60) 2.Alternating Reverse Dumbbell Curls (30 goal 30-60) 3.Alternating Crucifix Dumbbell Curls (30 goal 30) 4.Simultaneous Crucifix Dumbbell Curls(30 goal 30) 5.Standing Dumbbell Pectoral Fly’s (30 goal 30) 6.Alternating Dumbbell Presses (3p goal 30) 7.Alternating Dumbbell Front Raises (30 goal 30) 8.Simultaneous Arm Circles (30 goal 30) 9.Don't know the name of this, just that it was done by Al Treloar's. Where I had to stand fully strait up with my my arms fully reached out over my head in hammer position, to then (with my legs are fully locked straight when doing this) have my upper body bending over to 45 degrees with my dumbbells switching to over hand positiom then to go back up & then my hand position going back to hammer position. A visual can be seen here on page 7 https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf (30 goal 30) 10.Standing Rear Delt Flyes head on the bench (30 goal 30) 11.Dumbbell Wrist Circles 1 (Clockwise) (30 goal 30) 12.Dumbbell Wrist Circles 2 (Anti-clockwise) (30 goal 30) 13.Dumbbell Punching Movement (30 goal 30) 14.Dumbbell Good Morning Deadlift (30 goal 30) 15.Dumbbell Shrugs (30 goal 30) 16.Dumbbell Crossovers (30 goal 30) 17.Dumbbell Side Bends (30 goal 30) 18.Simultaneous Dumbbell Back Extensions (30 goal 30) 19.Ski Ski Jumper (30 goal 30) 20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each) 21.Toe Raises (60 debating to reach 90) 22.Deep Knee Bend On Toes (30 goal 30) 23.Goblet squat (30 goal 30) 24.One Legged Squat (30 goal 30) 25.Straight Legged Sit-Ups (30 goal 30) 26.Leg Raises Hyperextensions (30 goal 30) 27. Hyperestensions (30 goal 30) 28.Push-Ups (27 goal 30 to then work on super setting it with 1 arm assisted push-ups where I use both my hands when going down, to turn put most of the weight on one arm when going up) 29. Over hand Rows (27 goal 30) 30. Underhand Rows (27 goal 30) Feel better today & upped my reps on push-ups and rows so I feel good.
20/10/2020 Did my W.A.T.C.H protocol with my 1 KG dumbbells to do 1 set of; 1.Alternating Dumbbell Curls (60 goal 60) 2.Alternating Reverse Dumbbell Curls (30 goal 30-60) 3.Alternating Crucifix Dumbbell Curls (30 goal 30) 4.Simultaneous Crucifix Dumbbell Curls(30 goal 30) 5.Standing Dumbbell Pectoral Fly’s (30 goal 30) 6.Alternating Dumbbell Presses (3p goal 30) 7.Alternating Dumbbell Front Raises (30 goal 30) 8.Simultaneous Arm Circles (30 goal 30) 9.Don't know the name of this, just that it was done by Al Treloar's. Where I had to stand fully strait up with my my arms fully reached out over my head in hammer position, to then (with my legs are fully locked straight when doing this) have my upper body bending over to 45 degrees with my dumbbells switching to over hand positiom then to go back up & then my hand position going back to hammer position. A visual can be seen here on page 7 https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf (30 goal 30) 10.Standing Rear Delt Flyes head on the bench (30 goal 30) 11.Dumbbell Wrist Circles 1 (Clockwise) (30 goal 30) 12.Dumbbell Wrist Circles 2 (Anti-clockwise) (30 goal 30) 13.Dumbbell Punching Movement (30 goal 30) 14.Dumbbell Good Morning Deadlift (30 goal 30) 15.Dumbbell Shrugs (30 goal 30) 16.Dumbbell Crossovers (30 goal 30) 17.Dumbbell Side Bends (30 goal 30) 18.Simultaneous Dumbbell Back Extensions (30 goal 30) 19.Ski Ski Jumper (30 goal 30) 20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each) 21.Toe Raises (60 debating to reach 90) 22.Deep Knee Bend On Toes (30 goal 30) 23.Goblet squat (30 goal 30) 24.One Legged Squat (30 goal 30) 25.Straight Legged Sit-Ups (30 goal 30) 26.Leg Raises Hyperextensions (30 goal 30) 27. Hyperestensions (30 goal 30) 28.Push-Ups (27 goal 30 to then work on super setting it with 1 arm assisted push-ups where I use both my hands when going down, to turn put most of the weight on one arm when going up) 29. Over hand Rows (27 goal 30) 30. Underhand Rows (27 goal 30) Feel better today & upped my reps on push-ups and rows so I feel good.
Beside abs-workouts I did today: 1x15 regular pushups (warmup) 3x20 archer-pushups (10 per side) 3x15 diamond-pushups 2x12 reversed pushups 1x16 reversed pushups 3x40 one-arm-pushup on wall (20 per arm) 3x30 soulder tap on plank (15 per arm) 2x12 pushups on knuckles
21/10/2020 Did my W.A.T.C.H protocol with my 1 KG dumbbells to do 1 set of; 1.Alternating Dumbbell Curls (60 goal 60) 2.Alternating Reverse Dumbbell Curls (30 goal 30-60) 3.Alternating Crucifix Dumbbell Curls (30 goal 30) 4.Simultaneous Crucifix Dumbbell Curls(30 goal 30) 5.Standing Dumbbell Pectoral Fly’s (30 goal 30) 6.Alternating Dumbbell Presses (3p goal 30) 7.Alternating Dumbbell Front Raises (30 goal 30) 8.Simultaneous Arm Circles (30 goal 30) 9.Don't know the name of this, just that it was done by Al Treloar's. Where I had to stand fully strait up with my my arms fully reached out over my head in hammer position, to then (with my legs are fully locked straight when doing this) have my upper body bending over to 45 degrees with my dumbbells switching to over hand positiom then to go back up & then my hand position going back to hammer position. A visual can be seen here on page 7 https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf (30 goal 30) 10.Standing Rear Delt Flyes head on the bench (30 goal 30) 11.Dumbbell Wrist Circles 1 (Clockwise) (30 goal 30) 12.Dumbbell Wrist Circles 2 (Anti-clockwise) (30 goal 30) 13.Dumbbell Punching Movement (30 goal 30) 14.Dumbbell Good Morning Deadlift (30 goal 30) 15.Dumbbell Shrugs (30 goal 30) 16.Dumbbell Crossovers (30 goal 30) 17.Dumbbell Side Bends (30 goal 30) 18.Simultaneous Dumbbell Back Extensions (30 goal 30) 19.Ski Ski Jumper (30 goal 30) 20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each) 21.Toe Raises (60 debating to reach 90) 22.Deep Knee Bend On Toes (30 goal 30) 23.Goblet squat (30 goal 30) 24.One Legged Squat (30 goal 30) 25.Straight Legged Sit-Ups (30 goal 30) 26.Leg Raises Hyperextensions (30 goal 30) 27. Hyperestensions (30 goal 30) 28.Push-Ups (27 goal 30 to then work on super setting it with 1 arm assisted push-ups where I use both my hands when going down, to turn put most of the weight on one arm when going up) 29. Over hand Rows (27 goal 30) 30. Underhand Rows (27 goal 30)
22/10/2020 Did my W.A.T.C.H protocol with my 1 KG dumbbells to do 1 set of; 1.Alternating Dumbbell Curls (60 goal 60) 2.Alternating Reverse Dumbbell Curls (30 goal 30-60) 3.Alternating Crucifix Dumbbell Curls (30 goal 30) 4.Simultaneous Crucifix Dumbbell Curls(30 goal 30) 5.Standing Dumbbell Pectoral Fly’s (30 goal 30) 6.Alternating Dumbbell Presses (3p goal 30) 7.Alternating Dumbbell Front Raises (30 goal 30) 8.Simultaneous Arm Circles (30 goal 30) 9.Don't know the name of this, just that it was done by Al Treloar's. Where I had to stand fully strait up with my my arms fully reached out over my head in hammer position, to then (with my legs are fully locked straight when doing this) have my upper body bending over to 45 degrees with my dumbbells switching to over hand positiom then to go back up & then my hand position going back to hammer position. A visual can be seen here on page 7 https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf (30 goal 30) 10.Standing Rear Delt Flyes head on the bench (30 goal 30) 11.Dumbbell Wrist Circles 1 (Clockwise) (30 goal 30) 12.Dumbbell Wrist Circles 2 (Anti-clockwise) (30 goal 30) 13.Dumbbell Punching Movement (30 goal 30) 14.Dumbbell Good Morning Deadlift (30 goal 30) 15.Dumbbell Shrugs (30 goal 30) 16.Dumbbell Crossovers (30 goal 30) 17.Dumbbell Side Bends (30 goal 30) 18.Simultaneous Dumbbell Back Extensions (30 goal 30) 19.Ski Ski Jumper (30 goal 30) 20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each) 21.Toe Raises (60 debating to reach 90) 22.Deep Knee Bend On Toes (30 goal 30) 23.Goblet squat (30 goal 30) 24.One Legged Squat (30 goal 30) 25.Straight Legged Sit-Ups (30 goal 30) 26.Leg Raises Hyperextensions (30 goal 30) 27. Hyperestensions (30 goal 30) 28.Push-Ups (27 goal 30 to then work on super setting it with 1 arm assisted push-ups where I use both my hands when going down, to turn put most of the weight on one arm when going up) 29. Over hand Rows (27 goal 30) 30. Underhand Rows (27 goal 30)
