I am starting this challenge from today. Hopefully I will try to be regular unlike last time. First day was almost no body weight but only cardio but did 6 sets of 10 pushups.
It will give your body wonders. I have been working out for about a year and the results are phenomenal. If you want it for your body and health, it's awesome.
Didn't do anything heavy today but today was pretty good 4 sets of 10 pull ups 6 sets of 10 pushups 30 min treadmill
(2 min jump rope at easy pace with foot work + 10 tricep pushups + 10 resistance band curls + no rest) X 3. Rested 3 minutes then repeated the process. 25 chin-ups in sets of 5 across about 15 or 20 minutes. My arms are getting noticeably stronger. 15 crunches X 4 = 60 crunches I get now. I can see. Porn short circuits the feedback loop that helps you learn from your failures with women. Never again.
Didn't feel in a good mood, but I forced myself: 1x20 regular pushups (warm-up) 1x16 diamond + spiderman pushups 1x20 decline-pushups 1x20 one-arm-pushups with assisting fingers of other arm (10 per arm) 1x20 staggered pushups (10 per arm) 1x12 diamond + raised leg pushups 1x16 raised leg pushups 1x20 decline + archer pushups (10 per arm) 1x20 staggered + decline pushups (10 per arm) 1x20 decline-pushups 1x20 wide-grip-pushups 2x10 chest-dips 1x10 reversed pushups 1x10 regular pushups Hope the next days become better. Hell everything could be better
Back from holiday, but hurt myself on a quadbike, where I bruised myself on my chest and legs and I can't do push-ups at the moment. So I am doing Isometric exercises from this book; https://www.amazon.co.uk/dp/B08D725FW4?ref=ppx_pop_mob_ap_share From the section ZERO-TECH, which are exercises that doesn't use the isochain, but uses door frames, towels and chairs. There are 3 different levels of the sample routines going from 5 to 7 then to 10 different exercises to do for 4-5 sets holding between 6-8 seconds Hold. Starting with the 5 exercise routine as recommended for beginners Where thr exercises I am doing at the moment are; 5 DRILLS (A) 1. SR pull (high) 4 sets of 6-8 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 4 sets of 6-8 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) 4 sets of 6-8 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 4 sets of 6-8 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 2 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 Which tomorrow I'll be doing the B version and will keep alternating from the 2. & this for after and doing at different times through out the day, which are called "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 and try to do a few more times through out the day. I do this as of the benefits from the book, which states; "BENEFITS OF ILIT Impromptu Loadless Isometric Training (ILIT) is not going to turn anyone into a strongman or a bodybuilder, because the loading reflex is too low (see page 81-83); however, it does boast multiple benefits. It tones the muscles; it improves the mind-muscle connection; it refreshes the soft tissues and reduces stiffness caused by inactivity. Squeezing the muscles also helps keep the body warm—we subconsciously do this during cold weather. The practice doesn’t need to be recorded, and the athlete can forget to use the method for months, guilt-free. Finally, because ILIT is brief, easy (even pleasant) to perform, and does not affect recovery ability, it can be practiced several times per day. Even small increases in strength will add up over hundreds of sessions per year to significant gains." So doing these 2 to start of with doing Isometric exercises whilst I'm recovering and also to add on after my previous routine.
Today was better than yesterday 15 min jump rope 6 sets of 10 pullups little bit of cardio 6 sets of 10 pushups
09/06/2021 5 DRILLS (B) 1. SR press (middle) 4 sets of 6-8 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 4 sets of 6-8 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 4 sets of 6-8 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 4 sets of 6-8 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 4 sets of 6-8 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 repeat 9 times and try to do a few more times through out the day. I do this as of the benefits from the book, which states; "BENEFITS OF ILIT Impromptu Loadless Isometric Training (ILIT) is not going to turn anyone into a strongman or a bodybuilder, because the loading reflex is too low (see page 81-83); however, it does boast multiple benefits. It tones the muscles; it improves the mind-muscle connection; it refreshes the soft tissues and reduces stiffness caused by inactivity. Squeezing the muscles also helps keep the body warm—we subconsciously do this during cold weather. The practice doesn’t need to be recorded, and the athlete can forget to use the method for months, guilt-free. Finally, because ILIT is brief, easy (even pleasant) to perform, and does not affect recovery ability, it can be practiced several times per day. Even small increases in strength will add up over hundreds of sessions per year to significant gains."
