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.
Collaboration request
11 months ago
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