Sunday, February 10, 2019
Two-week Catch up!
I had a post earlier today on breathing. It's just below this one.
I'm still working on Monday, Wednesday, and Friday cardio. It is a two-minute warm-up with three minute "sprints" and three minute recovery periods for 3 sprints. Then calisthenics that includes 4 count jumping jacks, push-ups, sit-ups, started with plank and now doing a push-up position hold, air squats, pull-ups, and my wife does leg raises and I complete my 100 push-ups for the day.
Since I'm behind I'll share week 1 and week 2
WEEK 1
Tuesday
5 minute warm-up and Range of Motion exercises
Squat 145x5, 155x5, 170x6
5 sets of 20 push-ups
5 sets of pull-ups x 2, 2, 2, 2, 1 with slow drop
5 sets of 13 lunges
4 count jumping jacks x 53
Wall Stretch
Thursday
Saturday
Saturday
Feeling great about the progress. This is far from a body building routine however I do feel like it's going well. Starting in May I'll a more muscle building routine. There are a lot of things I'm adding to my training. Right now I think the best thing to do is to write them all out and then start to prioritize.
Still on 100 push-ups a day. I had 90 on one day and added 15 the next day as a consequence. So I think with other days of doing an extra 5 or ten I'm at 4,130.
KEEP GRINDING!!!
I'm still working on Monday, Wednesday, and Friday cardio. It is a two-minute warm-up with three minute "sprints" and three minute recovery periods for 3 sprints. Then calisthenics that includes 4 count jumping jacks, push-ups, sit-ups, started with plank and now doing a push-up position hold, air squats, pull-ups, and my wife does leg raises and I complete my 100 push-ups for the day.
Since I'm behind I'll share week 1 and week 2
WEEK 1
Tuesday
5 minute warm-up and Range of Motion exercises
Squat 145x5, 155x5, 170x6
5 sets of 20 push-ups
5 sets of pull-ups x 2, 2, 2, 2, 1 with slow drop
5 sets of 13 lunges
4 count jumping jacks x 53
Wall Stretch
Thursday
5 minute warm-up and Range of Motion exercises
Incline bench press 115x5, 125x5, 145x6
5 sets of 20 push-ups
5 sets of overhead DB press with 25lbs x 10, 10, 10, 10, 10
5 sets of DB curls 25lbs x 8, 8, 8, 7, 7
Air squats x 54
Incline bench press 115x5, 125x5, 145x6
5 sets of 20 push-ups
5 sets of overhead DB press with 25lbs x 10, 10, 10, 10, 10
5 sets of DB curls 25lbs x 8, 8, 8, 7, 7
Air squats x 54
Wall Stretch
Saturday
5 minute warm-up and Range of Motion exercises
Deadlift 165x5, 190x3, 210x6
5 sets of 20 push-ups
5 sets of 1 minute and 10 second planks
5 sets of Good Mornings with 60lbs x 15, 15, 15, 15, 20
Flat bench 150x5, 5, and 10
Wall Stretch
Deadlift 165x5, 190x3, 210x6
5 sets of 20 push-ups
5 sets of 1 minute and 10 second planks
5 sets of Good Mornings with 60lbs x 15, 15, 15, 15, 20
Flat bench 150x5, 5, and 10
Wall Stretch
WEEK 2
Tuesday
5 minute warm-up and Range of Motion exercises
Squat 150x3, 170x3, 190x4 (I think I could go deeper on the heavy squats)
5 sets of 20 push-ups
5 sets of pull-ups x 3, 3, 2, 1, 1 with slow drop (I think I want to make sure I pull a little higher)
5 sets of 14 lunges
4 count jumping jacks x 54
Wall Stretch
Thursday
Squat 150x3, 170x3, 190x4 (I think I could go deeper on the heavy squats)
5 sets of 20 push-ups
5 sets of pull-ups x 3, 3, 2, 1, 1 with slow drop (I think I want to make sure I pull a little higher)
5 sets of 14 lunges
4 count jumping jacks x 54
Wall Stretch
Thursday
5 minute warm-up and Range of Motion exercises
Incline bench press 120x3, 130x3, 150x7
5 sets of 20 push-ups
5 sets of overhead DB press with 25lbs x 11, 11, 11, 11, 11
5 sets of DB curls 25lbs x 8, 8, 8, 8, 8
Air squats x 55
Incline bench press 120x3, 130x3, 150x7
5 sets of 20 push-ups
5 sets of overhead DB press with 25lbs x 11, 11, 11, 11, 11
5 sets of DB curls 25lbs x 8, 8, 8, 8, 8
Air squats x 55
Wall Stretch
Saturday
5 minute warm-up and Range of Motion exercises
Deadlift 175x3, 200x3, 225x5
5 sets of 20 push-ups
5 sets of 1 minute and 15 second planks
5 sets of Good Mornings with 65lbs x 15, 15, 15, 15, 20
Flat bench 155x5, 5, and 10
Wall Stretch
Deadlift 175x3, 200x3, 225x5
5 sets of 20 push-ups
5 sets of 1 minute and 15 second planks
5 sets of Good Mornings with 65lbs x 15, 15, 15, 15, 20
Flat bench 155x5, 5, and 10
Wall Stretch
Feeling great about the progress. This is far from a body building routine however I do feel like it's going well. Starting in May I'll a more muscle building routine. There are a lot of things I'm adding to my training. Right now I think the best thing to do is to write them all out and then start to prioritize.
Still on 100 push-ups a day. I had 90 on one day and added 15 the next day as a consequence. So I think with other days of doing an extra 5 or ten I'm at 4,130.
KEEP GRINDING!!!
