Log Update 110107

214 push-ups (one-leg, decline one-leg, wide one-leg, triangle, divebomber)
100 pull-ups (167lb bw)
1x185lb bench press
25 skullcrushers (25lb dbs)
25 flys, push presses, hammer curls, zottman curls, shrugs (35lb dbs)
15 wrist rolls (10lb)

Wide-Grip Pull-Ups and DB Bench Press

Two new videos:

Log Update 101207 Legs

I haven't mentioned legs much on this site. I'm not as versed on lower body workouts as I am on upper. This is what I did today. My calves grew an inch after only one month of calf raises. I'm two months in to my lower body exercises, and one month into squats and deadlifts. At first I was doing lunges and step-ups, but after feeling severe knee pain, I switched to my current routine.

85 Ball Hamstring Curls
85 Leg Extensions (8lb)
85 Calf Raises (42lb)
60 Squats (42lb)
60 Deadlifts (42lb)

Pull-Ups and Upper Body Routine

New video.

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