7 Weeks, Week 3, Day 2

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, Week 2 Day 2
Set 1

12 Hanging leg raises - 2-1-2-2-2-2-1

8 lunges  with a twist per leg

9 push ups - Pin 3 

12 Ins and Outs

Rest 2 Mins

Set 2

3 Pull ups - 1" down

8 push ups - Pin 3 - 6-2

14 Squats with ball press - 5kg ball

16 Mountain Climbers - on PU bars - PR

Rest 2 mins

Set 3

3 chin ups = PU rev 5" from top - only just on last rep

16 wood chop - 5kg ball

20 Marching twist

12 Squats

Rest 2 mins

Cardio - 10 mins - Elliptical Prog 5. Total distance 1.45M - Ave speed 8-9

7 Weeks, Week 3, Day 1

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, week 3, Day 1
Set 1

6 Assisted Pull ups - PU rev top - not quite on the last one

8 push ups - Pin 3 - only just made last rep - very shaky

12 squats with med ball press - 5kg

14 Mountain Climbers - on pu bars

Rest 2 mins

Set 2

12 Hanging Leg Raises - 3-2-2-2-2-1

8 Lunges with a twist - per leg

8 push ups - Pin 3 - 4-2-2

10 reverse crunches

Rest 2 mins

Set 3

3 chin ups - 5" from top - just made it

14 Wood chops - 5kg ball

20 marching twist

45 secs plank hold on bars

Rest 2 mins

Cardio - 10 mins - None - only had 6 hours sleep so skipped it

7 weeks, Week 2 Day 3

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, week 2, Day 3
Set 1

8 push ups - Pin 3 - only only just made last rep

11 Squats

30 Secs plank - on pu bars

6 Assisted Chin ups - PU rev -  2" down

Rest 2 mins

Set 2

8 push ups - Pin 3 - took a few breaths, last 2 were shaky but got there

8 Lunges with a twist - per leg

2 pull ups - 2" down last rep failed so did another

10 In and Outs

Rest 2 mins

Set 3

14 wood chops - 5kg ball

20 Marching twist

12 Mountain Climbers - on pu bars

12 Jumping jacks

Rest 2 mins

Cardio - 10 mins - I did Deadlifts instead as per 531

w/u 5 @ 17kg, 5 @ 27kg, 3 @ 33kg

5 @ 35kg, 5 @ 40kg, 5 @ 47kg

7 Weeks, Week 2 Day 2

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, week 2, Day 1
Set 1

6 Assisted Chin ups - PU rev - 1 x 2" down by mistake, next 5 were top and just made the last one

5 push ups - Pin 3 - just made the least one

8 Squats with Med ball press - 5kg

10 Mountain Climbers - on pu bars

Rest 2 mins

Set 2

10 Hanging leg raises - 3-2-2-2-1

6 Lunges with a twist - per leg

5 push ups - Pin 3 

10 In and Outs

Rest 2 mins

Set 3

2 chin ups - tried a unassisted but nope so PU rev 5" down x 2

12 wood chops - 5kg ball

16 Marching twist

8 Squats

Rest 2 mins

Cardio - 10 mins - Elliptical Program 1 - Total Distance 1.41m last time was 1.22 = PR

7 weeks, week 2 day 1

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, week 2, Day 1
Set 1

5 Assisted Chin ups - PU rev 2" down

10 Squats

8 push ups - Pin 3

30 sec plank

Rest 2 mins

Set 2

14 wood chop - 5kg plate

12 Mountain Climbers (non-stop = pr)

20 Marching twist

12 Jumping Jacks

Rest 2 mins

Set 3

6 push ups - Pin 3 

30 sec plank - on bars to save wrist

15 secs side plank each side - on elbows

10 Reverse Crunch

Rest 2 mins

Cardio - 10 mins - Elliptical Program 3 - Total Distance 1.37m

7 weeks day 3

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, Day 3
Set 1

3 Assisted Pull ups - PU rev top

5 push ups - Pin 3

8 Squats with 5kg ball press

12 Mountain Climbers (10-2)

Rest 2 mins

Set 2

10 Hanging leg raises (2-2-2-2-1-1) - these felt hard today

6 lunges  with a twist per leg

5 push ups - Pin 3 - only just

10 In & Outs

Rest 2 mins

Set 3

3 Assisted chin up = PU rev 2" from top

12 wood chop - 5kg plate

20 Marching twist

8 Squats

Rest 2 Mins

Cardio - 10 mins - Did 5 mins Deadlifting to work my back and I don't want to loose the strength I've built plus I enjoyed Deadlifting. 5 @ 7kg, 10 @ 17kg, 

5 @ 27kg,

5 @ 37kg

5 @ 40kg

Then 5 mins Elliptical 1 min warm up then tab ate sprints 8 rounds Total distance 0.82M

7 weeks day 2

7 weeks to get ripped program

warmup up: spealler

Prep lev 1, Day 2
Set 1
3 push ups - Pin 3 
20 secs plank - again on hands being careful of wrist
10 Mountain Climbers
2 Assisted Pull up - PU rev top
Rest 2 mins

Set 2
6 lunges  with a twist per leg
10 wood chop - 5kg plate
18 Marching twist
8 Squats
Rest 2 mins

Set 3
3 Assisted chin up = PU rev 1" from top
8 Hanging leg raises
8 Reverse CrunchRest 2 Mins
Cardio - 10 mins - Elliptical Prog 1. Total distance 1.22M - made my legs work a little harder than they have in a while.

7 weeks prep

The push up are going well, I feel stronger and bigger already - sounds crazy but it true. Especially with a young couple of days. I was checking out the 7 week push ups website and he's brought out his new 7 weeks to fitness website and his new 7 weeks to get ripped program, book and app. Which combines the best of all his programs and I had wondered about trying his push up prog and his pull up prog but wasn't sure I should and so this is THE answer! Nice one Brett!

So I'm gonna jump in and see how I get on. (Don't want to loose my deadlift strength so may chuck some of that in somewhere but lets see how we get on.) I know it's not crossift but I feel I was pushing myself too hard with crossfit and trying to work on my strength I just haven't got the balance right and so without a coach and some guidance I feel little unsure. So I'm hoping this should help my foundation and then I can go back to it.

Starting 7 weeks to get ripped program

warmup up: spealler

Starting test
Max pull up = 0 - I tried chins up too = 0
Max Squat = 30 - I probably could have done more but i figured I'd be starting at prep level anyway so why push and be silly.
Max push ups = 0 - I did actually try a full on the floor on my hands and I got one but with poor form, my back arched and was not straight at all but I was surprised that I managed what I did considering how long it is since I have done one i.e. Nov!!! I tried another but stalled a few inches up.
Max Plank Hold = 45 secs - again on hands rather that push ups bars like I have been doing.

So starting at prep lev and I went straight into the first workout (not recommended I know, but its not like I'm new to working out)

Prep lev 1, Day 1
Set 1
4 push ups - I chose Pin 3 because I thought I could get 4 which I did but last one was tough
6 squats
30 secs plank - again on hands being careful of wrist
3 Assisted chin up = PU rev 1" from top
Rest 2 mins

Set 2
5 Push up - pin 3 and only just managed them - maybe too low to start with but will see next session when fresher and not already done a full max effort.
10 lunges - 5 each leg - its while since I lunged and it felt good.
3 Assisted Pull up - PU rev top
8 in & outs - these are new and first were a little wobbly but I got the hang of it then realised at rep 7 I wasn't pausing at the top so did 10 in total.
Rest 2 mins

Set 3
10 wood chop - new to me so was cautious and used a 2.5 kg plate - went well and felt good, I think it may work your core more than you think for.
16 Marching twist - different but fun
8 Mountain Climbers - my knees and hips don't like this move, lots of clunking and an ache in left knee - see how we go.

Cardio - 10 mins - got on elliptical steady pace around 7-8 with a run up to 11 for 15 secs at 5 mins and again for 30 secs at 5.30mins. Total distance 1.32M

Enjoyed it - good workout - hopefully I will benefit from the less is more and I'm want to concentrate on my push ups and pull/chin ups so that I can do them unassisted very soon.

Push ups 2

Was struggling time raise again to get a full workout in so stole 10 mins and got my push ups done, after no excuse to find 10 mins hey!


Push ups - preliminary program 2nd day

Pin 6

6-10-6-6-12 
resting 60 secs between sets

The 12 was tough but I did it


stretch