So the hundred pushups challenge has updated their program to try and take out some of the hard "leaps" up in difficulty. This kind of excites me as I have been stuck on a particular day all the sudden (week 3, day 1, >25) of of the old program. So maybe this new program will help me make better progress. I am going to do the week 3, day 1, >25 column of the new program starting now.
Completed week 3, day 1, >25 column with no room to spare! grinded out the 20th one on the last set. Used the prescribed 60 seconds rest.
I still eat quaker oatmeal, microwaved in milk, with blueberries and 2-3 eggs scrambled in olive oil everyday for breakfast. This is a good economical breakfast, which works as I'm a little broke right now. I usually drink stovetop espresso the mornings that I decide to walk before eating (and every morning, but usually after breakfast on days I don't walk).
I usually workout a few hours after breakfast (yes, i'm unemployed).
Post workout drink is usually ~50 grams dextrose (corn sugar, from brewing supply), followed 10-15 minutes later by ~ 50 grams whey protein (EAS brand, mixed in water).
Lunch is an hour or two later. Normally something like a pb & J with a glass of milk or water, maybe some full fat yogurt with almonds and/or more blueberries. I like to eat fruit like apples or avocados if I have them, or some dried berries.
On the subject of milk, I am going to try switching to whole, non-homogenized, low-pasteurized and/or raw milk in hopes of benefiting from the natural enzyme and whatnot that get destroyed during pasteurization/homogenization. Cream top milk really tastes amazing if you like the flavor or butter and milk.
I have been cooking a tone of turkey chili lately. I will usually have something like that for dinner, sometimes a grilled burger or chicken breast or something. I'll make a salad with lettuce, carrots, olive oil, and any other veggies I have on hand.
Dinner if where most of my variety comes from, which is unfortunately slightly limited do to financial and time constraints.
I did 25, rest 60 seconds, then 17, rest 60 seconds
Again, I feel like these first two sets are gassing out my muscles
So I rested 90 seconds, then did 17
Rested another 90 seconds and struggled for 15
Rested 90 seconds and did 11
So I again couldn't complete this day. I think I am going to take two rest days from pushups.
I'm then going to start again on this day, but I'm going to rest 90 seconds between every set from the start and see if I can complete it. If so, I will move on to day 2, if not, I will start over at day 1, but I will move down to the "21-25" column and work back up from there before moving back to this column, hoping to add some kind of muscular endurance to help me get through this day from hell.
I also checked out youtube to see other people's pushups videos. One thing I notice is that everyone is doing them extremely fast, wayyy faster than I am, and often are not going all the way down or up. So here's the thing. I could fly through the pushups using alot of momentum to shoot up and just fly back down. I would definately be able to do alot more that way. But, I do not want to cheat myself. If want to do 100 pushups in a slow controlled manner, just grind them out, making each rep count. Not just bounce myself up. I think I could probably do week 4 or 5 if I go quickly, but I'm going to stick with going slowly and deliberately and work from there.
The day that I reach a slow hundred, I will make a grizzly video of it and freak some people.
Shoulder is feeling better for the most part, so I will go ahead and do the clean and press/pullups workout today. I will stop if I notice any pain coming back.
Clean&Press, Chins workout:
did 5 x (1, 2, 3, 4) ladder workout of clean and presses (20kg kettlebell) + chin ups. Always starting with left arm. I was able to complete the workout strongly today. My rest between each ladder was 1 minute after singles, 1.5 min after doubles, 2 min after triples, and 2 min after quads.
Finished the workout with 3 minute round of swings with 20 kg kettlebell. Had to take a 15 second break after 1:45 due to sweaty/weak grip. Rechalked and then did the last minute, quite exhausting.
Overall I felt quite strong today, maybe from taking some rest days to recoup my shoulder, who knows.
1) keeping lots of wrist tension and/or switching to dumbell grip to minimize wrist strain
2) going slowly and smoothly
3) actively breathing with each rep
Here's what happened:
25, 17, 17 (hard), rested for 90 instead of 60 .... 13 on dumbells for wrists .... 90 sec .... 10 on dumbells.
So, again unable to complete day 1 of week 3 in the "> 25" column.
Maybe my current state of fitness or my body specifically does not fit perfectly into the training scheme laid out, because I can surely do 30 straight pushups at least, but I can't seem to move through the "> 25" column yet. No worries though, I do not have a time limit for this goal and I plan to keep trucking as long as it takes. I think what I will do is do the week 3, day 3 of the "21-25" column to try and build a little more gradually since it seems to be close to the week 3, day 1, "> 25" column in volume, just with more rest time. This makes since for me as the first sets of 25 and 17 really seem to gas me for the next few i.e. seriously diminishing returns on the final sets.
This is what happens when you drink espresso in the morning, you get all these scientific theories, while Debo in cell block 9 just does pushups all day when he feels like it and can crank out like 200, but alas.....
Did some crunches and flattened-lumbar leg lowers after.
When for a 20 minute jog and 30 minute walk later.
I decided to rest for 90 instead of 60 sec due to how difficult set 2 was
set 3: 17 realll struggle
set 4: Did 6 on knuckles due to wrist soreness, 3 flat handed
set 5: Only managed 7
So yeah, I had no chance at finish the workout set for today. I will repeat this week 3 day 1 workout until I can move on. I'm going to have to watch my wrist closely, I think I have a ganglion cyst, and it has become irritated I think from all the pushups I've started doing. We'll see. If it gets bigger, I will probably smash it up with a mallet.
Front Squats; 2 x 20kg kb; 5, 5, 5, 4, 4
I decided to forego doing windmills today as I still have some lingering shoulder tightness from last week, I want to give my shoulders some more recovery time before I get back into overhead lifting.
So today I did a clean & press and chin workout, ladders again.
I bumped it up to ladders of 4 and completed:
4 x (1, 2, 3, 4) = 1 c&p R, 1 c& p left, 1 chin, rest, 2R, 2L, 2 chin, rest.... up to 4, then start over at 1, 1, 1
1 x (1, 2, 3)
I was feeling a little soreness in my left shoulder (previously injured years ago, thanks campus po po), so I didn't try to push it on the last ladder. I'm trying to prevent my training zeal from leading to overtraining. Anyhow, popped some advil and fish oil, hopefully keep any swelling to a minimum.
walked/ran ~ 4 miles in morning until rain shut that down
PUSHUPS: Week 2, Day 3, "more than 10" column. Completed column with 16 max on level 5 (without overstraining, but it was definitely tougher). I plan to move on to week 3, "more than 25" column after a day or two of rest.
Walked ~ 3 miles at night (yeah, thats 7 for the day, but I feasted out and had an oatmeal stout and and a dark n' stormy, so I had an excess of energy you might say)
5 x (1, 2, 3) ladders of clean and press left, clean and press right, chin up, then rest (1 minute after singles, 75 seconds after doubles, 1.5 minutes after triples). Completed easily, next time will move to 5 x (1, 2, 3, 4).
Finished with 4 minutes of swings, 95 reps completed with two breaks due to grip failure.
Tomorrow is pushup challenge and walking and/or playing ball.
Been doing some regulars weights lately, mainly consisting of dumbell full squats, dumbell bench press, lat pulldowns, shoulder dumbell press, and biceps curls. Just have been in the mood to grind it out with these and take a break from the kettlebells a little, just needed a little change of pace, plus i can work out with the girlfriend at her place without hauling the kb s around.
I have been consistently training through lifting (kettlebell and free weights), running, walking, and playing volleyball. I haven't been able to keep track of everything as I have alot going on right now preparing to move. Regular posting to begin again next month
full court rec league games. Two twenty minute halfs. probably played about 20 minutes. I definately don't have full court basketball wind yet. I will probably run some sprints to try and get in that kind of shape.
As can be seen from this blog, my frequency of weight training has drastically dropped off recently. There is a reason for this. I have been playing a ton of basketball now that I have a gym pass and am playing in a rec league.
Lifting weights makes me pretty sore, and really screws up my shot if I don't get a day of shooting in before I go play. I like to be able to shoot decently, so I have not been lifting much. This is ok, because I have my kettlebells and will be able to lift as is convenient, which will probably be much less frequently for now, at least until rec league ball is over and my shooting touch won't be as important.
warm-up: 20 round the body with kettlebell 10 good morning
workout: 20 one-arm swing with 16 kilo kb (each arm)
30 two-arm swing with 20 kilo kb
25 each arm: clean, then squat and press , repeat **I had to break this up (alternating each arm) into sets of 7, 5, 5, 4, 4 for a total of twenty five each side, resting only 1-1.5 minutes at the most.
25 chins (first 7 done in L-seat form) broken up to 7, 6, 4, 4, 4
Did the same kettlebell workout. Finished everything except had to the pushups at the end with the ball on the ground instead of the handle. I also added 10 pullups at the end. I'm definately getting stronger/more endurance quickly because I powered through the workout faster. I also tore off 3 caluses which hopefully will heal up quick. My hamstring is still sore from lost in the woods walking, haha.
Went walking on some trails in the woods with the evil one. Got a little lost (aka 2 hours wandering). Ended up walking about 3.5 hours, approximately 10 miles. My outer hamstring is pretty sore on my right leg today, go figure. I will still try and do the kettlebell workout tonight, but will have to listen to my hamstring.
I finished the workout except for the last exercise, I still in no way can do 20 pushups balancing the bell on the handle. I did all 20 balancing it on the ball, which was still very hard. I will now start timing each workout and trying to rest less and less since I've basically complete it. The upside bell pushups are going to take some extra practice before I feel like I can do them without collapsing to one side and breaking my wrist.
I've switched things up for a change of pace and have started doing a pretty grueling workout from a DVD that someone gave to me. Its called the 300 challenge by Steve Maxwell, a fitness and jui-jitsu expert. The idea is that you do this workout of 300 total repetitions without putting the kettlebell down on the ground (aka find some other way to hold it if you need to rest, which most humans will find neccessary). You can rest if you need, and he recommends breathing deeply while resting (you may not instintively do this). Anyhow, it consists of 18 exercises which I will describe:
1 - Kettlebell pass/hand-off around the body x 10 each direction 2 - Kettlebell pass/circle (grabbed by the horns) around the head x 10 each direction 3 - Good morning with kettlebell held behind head between shoulder blades (triceps stretched) x 10 Search the below kettlebell exercises: 4 - Windmill (search this one) x 5 each side 5 - One-arm swing x 10/arm 6 - One-arm swing high pull x 10/arm 7 - One-arm snatch x 10/arm 8 - Clean/press x 10/arm 9 - Circular clean (think regular clean, except you dump kettlebell away from your body and swing it like a pendulum back across the body and then clean it back up to your shoulder; body must rotate 180 degrees from one side to the other to do this) x 10/arm 10 - Full squat/press x 10/arm 11 - Cossack curl (think side lunge/kung-fu stretch done while curling kettlebell up with two arms) x 10 each side 12 - Lunge/press x 10/arm/side 13 - Deck Squat (look this one up, keeping feet touching ground if at all possible) x 10 14 - Reverse Turkish get-up x 5 per side (alternating, hardish part of workout to me) 15 - Suitcase Row x 10/side 16 - Crush press situp - squeeze kettlebell between palms, do a situp while pressing it from lower chest to a full shoulder press at top of situp in one smooth movement x 10 17 - Russian Twist - think of getting into 45 degree crunch, then rotating torso back and forth while holding kettlebell, keeping elbows pinched to body x 20 side to side 18 - pushup on upside down kettlebell aka on handle (I have to place it on the floor because I am so far too weak/unbalanced to do this move with it balance on the handle) x 20
So ouch in other words. This workout is tougher than most that I have done, It will drench your shirt in a cold room.