As my Australian friend Andre was fond of saying “Tortoise and the hare mate!”
As mentioned in previous posts, I have a weekly exercise cycle. So far, I have maintained it since Jan 1, 2019, so for 75 days. Every day I warm up with a run interspersed with 10 sets of body weight squats just to break a sweat and get my heart rate up before plunging into my daily workout.
Monday is chest, shoulders and triceps with my feature exercise being pushups with my feet elevated onto a chair or bench so the movement is closer to an incline bench press – seems to intensify the “plank” element of the movement, more tension on my core. I also use the “perfect pushup” handles to protect my wrists. Sometimes I augment my pushup regimen with additional dips, military press, upright row, and various triceps cable exercises. However, pushups are non-negotiable, I always do them. I repeat this routine on Thursday, so I hit this muscle group twice a week, adding two pushups per week.
Tuesday is back and bicep with my feature exercise being pull-ups, the palm facing forward type. I welded a bar onto an old Nautilus weight rack, so I can do these at home. I add bicep curls and other back movements if I have time, however the pull-ups are non-negotiable. I repeat this on Fridays, adding two pull-ups per week.
Wednesday is leg day. On Wednesdays I simply pump up the volume on squats and sprint between street lamps a little harder. When Saturday comes, I add sets of 150 yard hill sprints. I add one hill sprint each month – these are hard!
Sunday I stretch, which is a workout of sorts. I may exert myself on this day, but I don’t do any specific workout, and give myself permission to rest.
As of 3/16/2019, I am up to 84 pushups, 34 pull-ups, 140 squats, with 5 hill sprints (for March). Rapid improvement? No. Incremental improvement? Yep!
Ben Wagner (75)
Member The 365 Commitment
