Log Update 101126

300 push-ups (slow pace with perfect form, one-leg, wide, decline, incline variants)
78 pull-ups (163lb bodyweight, chin-ups, wide-grip, close-grip, parallel, alternating)

15 benchpress (5x45lb, 5x135lb, 5x145lb)

110 db curls (hammer/zottman 21lb each hand)

42 shrugs (42lb)

Injury Update

I've been avoiding making this post. Last weekend I was feeling some back pain, and Monday I nailed out 730 push-ups, but couldn't perform any dips. It was too painful. Tuesday I woke up with severe upper back pain. Wednesday was the same, as was Thursday, and today is Sunday. I did 170 push-ups Friday, but the injury's not gone. I'll post what happens, and I'll end with a disclaimer that Goblin Core can *uck you up.

Push-Ups Routine

I've altered the push-up routine for the 26th week. It's 16 sets. The first half of the routine is one-leg push-ups. There are a few variations I hadn't tried before: wide incline one-leg, close-grip, triangle one-leg, zombie, and wide zombie. The zombie style is one hand with a parallel grip and the other with a palm down grip.

It may look like a lot of sets, but I've been lowering my rest times between sets to uphold a higher intensity in all of the exercises I do. I used to take about 2-3 minute rests, but have changed that to 20-30 seconds. Endless endurance is my goal, and it's working out very well for me thus far.

Week 26 Day 1 Day 2 Day 3  
100 110 110 one-leg push-ups  
50 50 52 decline one-leg push-ups  
50 50 52 wide one-leg push-ups  
30 32 34 triangle one-leg push-ups  
40 40 42 incline one-leg push-ups  
20 22 24 wide incline one-leg push-ups  
40 40 42 decline wide one-leg push-ups  
50 52 54 three-chair one-leg push-ups  
25 25 26 three-chair push-ups  
61 61 62 decline push-ups  
51 51 52 wide push-ups  
39 39 40 decline wide push-ups  
30 31 32 close-grip push-ups  
60 62 63 zombie push-ups  
60 62 63 wide zombie push-ups 
24 26 27 push-ups  


Total 730 753 775

Log Update 101105

725 push-ups
64 pull-ups
64 dips
84 db curls
8 wrist rolls
16 shrugs, side bends, bent-over rows, wrist curls, reverse wrist curls, ulnar deviations, and radial deviations