Elefevers' Log

[elefevers]

Taking a break from the challenges as I'm just getting back into the game of fitness and have lost ALL of my progress plus some.  Just going to do some bodyweight work to get a little conditioning in :].   My plan is to combine the 100 push up and 20 pull ups programs.  I will do these on Monday Wednesday Fridays.  In addition Tuesday and Thursday I will be doing lower body, body weight workouts: Squats, walking lunges, and jump steps (pretty much modified from the advanced body weight workout).  I still haven't figured out how I want to include bicep exercises.  Ideally I would like to use chin-ups but I don't want to over exert my pull muscles when doing the 20 pull up program.  I'll figure it out though! 

 

 I'll probably use this as kind of a personal journal as well -- lots of things going on in my life! 

 

So I did my initial tests for perfect form push ups and sit ups

 

Pull ups - Perfect form was measured as coming all the way down until elbows were locked and coming back all the way up.  I did this to ensure that each pull up was the same as the last -- no variation in heights.  

 

I did 8 - This puts me in the middle column of the program

 

Push ups -  I did these very slowly ensuring my chest tapped the ground each time while looking straight forward.

 

 I managed 20 - This puts me in the 3rd column of the program

 

I'll start the actual programs tomorrow! 

[elefevers]

First day of it in the books!

 

I did a circuit of

 

Prisoner Squats x 30

 

Walking Lunges x 20

 

Jump Steps x 20

 

Planks x 30 seconds

 

I did this 3 times, with the exception of the jumpsteps, On number 10 of the 3rd set I rolled my ankle like a goober and decided to just leave it at that lol   '

 

Tomorrow I'm doing a Hike followed by my first day of 100 push ups/20 pullups!  

[elefevers]

100 push up/20 pull up day 1:

 

Pull-ups

Set 1 : 4

Set 2 : 3

Set 3 : 2

Set 4 : 4

Set 5 : 5

 

Push-ups

Set 1 ; 10

Set 2 : 12

Set 3 : 07

Set 4 : 07

Set 5 : 11 (max)

 

Actually a lot more tough than I was expecting with low reps!! 

 

 

 

pics of my chest and back as a starting reference

 

 

Ignore the sickly skinnyness of my waist. I'm working on it lol

[elefevers]

I was a bad, bad boy today.  Skipped my workout -- I was pretty sore from hiking and bouldering yesterday so I figured I'd just grab an extra day of rest.  Day 2 of pullups and push ups tomorrow! 

[elefevers]

100 push up/20 pull up Week 1: Day 2

 

Pull-ups

Set 1 : 4

Set 2 : 3

Set 3 : 3

Set 4 : 4

Set 5 : 5

 

Push-ups

Set 1 ; 10

Set 2 : 12

Set 3 : 08

Set 4 : 08

Set 5 : 17 (max)

[elefevers]

Prisoner Squats x 30

 

Walking Lunges x 20

 

Jump Steps x 20

 

Planks x 30 seconds

 

Really pushed it this time, no breaks.  Completed circuit 3 times

[elefevers]

100 push up/20 pull up Week 1: Day 3

 

Pull-ups

Set 1 : 4

Set 2 : 4

Set 3 : 4

Set 4 : 4

Set 5 : 8 (max)

 

Max pull ups did not increase after week one, but did many more overall! 

 

Push-ups

Set 1 ; 11

Set 2 : 15

Set 3 : 09

Set 4 : 09

Set 5 : 15 (max)

 

I actually did less push ups in my max today, but I did more in the sets, so I guess it kind of balanced out.  This closed out week 1 of the program.  2 days of recovery and eating big so I can hit week 2 right in the mouth and dominate!