Friday, August 22, 2008

Hundred Pushups Week 6 Day 3

Full push up animation

It is kind of sad that my six weeks are already over. When I started, I thought 6 weeks of pushups was forever. Many of the folks who started the challenge with me forgot workouts or decided to quit. That is easier to do at the start. The first two weeks are the hardest for most people. By the third week, I was amazed at the improvements in my upper body strength. I looked forward to every workout.

Here are my last 100 pushups program sets 20, 20, 17, 17, 15, 15, 14, 14, 36 = 168 total pushups, the total is two less than Wed. I think I'll take my final test on Sunday, after a rest day off.

I'm still wondering what to do next. I know I will continue my twice weekly total body weight resistance workouts, but think it would be fun to do some special challenge. Do you have any ideas? Let me know!

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Thursday, August 21, 2008

Hundred Pushups Week 6 Day 2

Marines pushupsWorkout was very smooth today. I did these sets: 22, 22, 20, 20, 17, 17, 15, 15, 42 = 170 total pushups. Last 42 pushups took 55 seconds. It was right on schedule with the column 1 workout. That is 30 more pushups than ever before! Even if it isn't a more difficult column, it is still a great workout with a 21% improvement over Friday and Monday's 140 pushups.

I used a scale to see just how much I'm pushing up each repetition. The weight on my hands, when I do my good form pushups, is 100 lbs even. So today I lifted 1,700 pounds in a matter of minutes. I timed my last set of 42 pushups at 55 seconds.

After a ten minute rest, we started our 60 minute total body weight resistance workout. For the six minutes of bench pressing, I used 45 lbs. That's the most I've ever used during that intense workout. After my shower, Sue took photos of my chest and back. I'm really happy with the results of the 100 pushups program.

Join us in our 100 pushups challenge.

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Tuesday, August 19, 2008

Hundred Pushups Week 6 Day 1

Stevan's 09---pushups Chuck Norris graphic
I'm feeling good, having finished my hundredpushups.com workout for week 6 day 1. Did 47, 30, 20, 22, 21 = 140 pushups. Same total as Friday. Not really a great workout today. The minimum workout for today is 42, 35, 32, 30, 42 = 181 pushups. Monday is always the hardest workout. The two day break doesn't work for me, at least it makes the Monday workout seem impossible every week.

Since I wasn't able to do the required number of pushups, I decided to go to failure for every set. I didn't where my fitness monitor today. It didn't seem worth the trouble to put it on, since I've not even reached my lower pulse for HiiT interval training, 136 BPM. Though my pulse felt higher today that Friday.

If you are doing the workout, please post your comments about how you are doing. What is your hardest 100 pushups workout day? Why? You can also use this contact link to share your opinion, I may post your comment for you, unless you say you don't want it posted. Any questions or comments are appreciated. I moderate comments to avoid spammers. You can comment as anonymous.

What will I do on Wed? Still thinking about that. First thought is that I will continue with the week 6 day 2 column 1 workout. Any opinions?

Join us in our 100 pushups challenge.

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Friday, August 15, 2008

Hundred Pushups Week 5 Day 3

two-girls-exercising-cayucos-beach1I didn't do it correctly. It was supposed to be 8 sets. I did 9! My maximum pulse was 117 beats per minute on the last set. The nine sets turned out as follows 16, 14, 14, 14, 12, 12, 10, 10, 38 = 140 total pushups.

One issue that I've wondered about during the 100 pushups challenge is, "What are the disadvantages of doing the program?"
  • People asking if you've gained weight, because your chest is so much bigger and shirts are tighter.
  • You have to live with the feeling of muscles growing in most of your upper body. Some call this pain, but we're aiming for a good healthy soreness.
  • You give up 30 minutes of TV or Internet a week.
  • You can injure yourself, if you don't warm-up first.
  • You have a bigger appetite to feed the additional lean muscle mass.
  • You could be attacked my women at the beach.
Send me your comments or additional disadvantages!

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Wednesday, August 13, 2008

Chicken and noodles


with mushrooms, spinach, rice, corn, creamed broccoli, and whole grain breads.
Sue feeds me real well. After burning nearly 600 calories during my morning workouts, this really hit the spot! The whole grain bun on the right is from a local bakery. I wonder how many vegetable servings I ate! Whould you consider mushrooms a vegetable? Bon appetit !
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Hundred Pushups Week 5 Day 2

www.army.mil by soldiersmediacenter.Marksman Competes in Pushups. Photo by courtesy. June 19, 2008

Pfc. Vincent Hancock (right), who has qualified to compete in Skeet at the Olympic Games in Beijing, competes here in a push-up contest with a member of the public in Times Square, New York.

I see Vincent, in the yellow shirt, uses the same push up form I do. After Monday's killer workout, this was a walk in the park! I'm not ready for US Army boot camp, but I'm definitely ready for lunch! I followed-up my pushups with Body Pump # 60. I'm excited about Friday's workout to see what I'll be able to do.

Here is my new progress chart. I added the date of each workout and my max pulse rate during the workout. I reached my max pulse of 122 bpm during the final set of 40 pushups. My pulse mounted steadily from 99, 100, 102, 105, 122 for the five sets.

Date # Day 1 2 3 4 5 Tot max pulse
14-Jul-08 1 Mon 10 10 8 6 16 48
16-Jul-08 2 Wed 12 12 10 10 16 60
18-Jul-08 3 Fri 15 13 10 10 17 65
21-Jul-08 4 Mon 12 12 9 8 16 56
23-Jul-08 5 Wed 16 13 11 11 18 69
25-Jul-08 6 Fri 15 15 12 12 17 71
28-Jul-08 7 Mon 25 17 17 15 15 89
30-Jul-08 8 Wed 22 17 17 15 25 96
1-Aug-08 9 Fri 25 19 19 17 24 104
4-Aug-08 10 Mon 22 16 16 14 22 90
7-Aug-08 11 Wed 22 17 17 15 25 96
9-Aug-08 12 Fri 25 19 19 17 26 106
11-Aug-08 13 Mon 35 28 17 17 30 127
13-Aug-08 14 Wed 17 16 14 12 40 99 127

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Tuesday, August 12, 2008

Beef and mushrooms on rice


served with whole grain biscuits and hummus

Another very healthy lunch today. Very little white flour in those biscuits, only 1/2 cup, mostly oatmeal, corn meal and ground flax. You can see I put a spoon full of rice on my plate, the added a layer of chopped spinach, topped my the meat and mushroom sauce. Dessert was a small piece of chocolate cake frosted with my special mix chocolate peanut butter.

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Hundred Pushups Week 5 Day 1

Did my pre-week 5 test Sunday evening, while I was doing my evening swim. I felt like I was going to do 50 push ups for the test, but only made it to 38. When I looked at the program for week 5, I found that 36-40 puts me on the 2nd column again this week. So that is OK.

I didn't make my goals for today for sets 3-5. I should have waited another day after doing the test yesterday! Goals were 35, 28, 25, 22, 35+. Did 35, 28, 17, 17, 30 = 127 pushups in less than 10 min. Pretty awesome for a 52 year old man! I'm not complaining. I still did 21 more pushups than my previous record of 106!

Tarzan does Pushups by Darin BarryOne thing that I learned today, my hands are a lot wider than they should be. My wife's ACE Personal Trainer Manual says we should "place hands shoulder width apart." For me that would be 18" I've been doing elbow width, 18" apart, like Tarzan on the right. So I guess I'm focusing more on my pectoral muscles than my triceps.

Here is a chart, with day, number of repetitions for each of the five sets and total push ups:
  1. Mon. 10, 10, 8, 6, 16 = 48
  2. Wed. 12, 12, 10, 10, 16 = 60
  3. Fri. 15, 13, 10, 10, 17 = 65
  4. Mon. 12, 12, 9, 8, 16 = 56
  5. Wed. 16, 13, 11, 11, 18 = 69
  6. Fri. 15, 15, 12, 12, 17 = 71
  7. Mon. 25, 17, 17, 15, 15 = 89
  8. Wed. 22, 17, 17, 15, 25 = 96
  9. Fri. 25, 19, 19, 17, 24 = 104
  10. Mon. 22, 16, 16, 14, 22 = 90
  11. Wed. 22, 17, 17, 15, 25 = 96
  12. Fri. 25, 19, 19, 17, 26 = 106
  13. Mon. 35, 28, 17, 17, 30 = 127
We're starting to discuss what our next workout will be after we finish the 100 pushups program. Rob at http://www.bloggeries.com and I are considering a six week pull up program. What do you think?

Join us in our 100 pushups challenge.

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Monday, August 11, 2008

Cell change 'keeps organs young'

Toxic proteins build up in organs over time

Researchers may have found a way to halt the biological clock which slows down our bodies over the decades.

A US team thinks it may have found the genetic levers to help boost a system vital to cleaning up faulty proteins within our cells.

The journal Nature Medicine reported that the livers of genetically-altered older mice worked as well as those in younger animals.

Read more at BBC

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Saturday, August 9, 2008

Italian Chicken


Sue made this delicious Italian Chicken for lunch today.
First, I placed a small quantity of twisted colored pasta on my plate. Then, I put layers of low-fat Mozzarella, creamed broccoli and chopped spinach on top. The final touch was a scoop of of Italian Chicken from the crock pot. Sue also made those whole grain biscuits for lunch. Now, all I need is my Saturday nap!

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Hundred Pushups Week 4 Day 3

Feeling good after my 100 pushups workout. My sets today were 25, 19, 19, 17, 26 = 106 total pushups. It seems that the 3rd workout of the week is always my easiest. The first is the killer workout for me.

fitness dumbbellsI'd like to share some of my techniques today. I've been using a couple of plastic coated dumb bells for hand grips. They take the stress off my hands and allow me to get a nice dip for good form. I've positioned my toes and dumb bell grips at the same place every time since the start. I'm 5'6" (168cm). The distance between my thumbs from one hand to the other is 26" (66cm). The distance from my knuckles to my toes is 52.5" (133cm). When I do this program next time, I'll adjust those measurements. That way, I'll work different muscles and provide variety.

Here is a chart, with day, number of repetitions for each of the five sets and total push ups:
  1. Mon. 10, 10, 8, 6, 16 = 48
  2. Wed. 12, 12, 10, 10, 16 = 60
  3. Fri. 15, 13, 10, 10, 17 = 65
  4. Mon. 12, 12, 9, 8, 16 = 56
  5. Wed. 16, 13, 11, 11, 18 = 69
  6. Fri. 15, 15, 12, 12, 17 = 71
  7. Mon. 25, 17, 17, 15, 15 = 89
  8. Wed. 22, 17, 17, 15, 25 = 96
  9. Fri. 25, 19, 19, 17, 24 = 104
  10. Mon. 22, 16, 16, 14, 22 = 90
  11. Wed. 22, 17, 17, 15, 25 = 96
  12. Fri. 25, 19, 19, 17, 26 = 106
We're starting to discuss what our next workout will be after we finish the hundred pushups program. Rob at http://www.bloggeries.com and I are considering a six week pull up program. Would you like to join us?

Join us in the hundred pushups challenge.

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Friday, August 8, 2008

Gaining strength, muscle or endurance?

Jeff asked this question after my week 4 day 2 hundred push up workout:
What kind of gains are you seeing? Strength, muscle or endurance?
Strength is improving. I'm adding more weight to my bench work, even though I'm doing it less than 20 minutes after my push up workout.

Muscle mass is increasing. My wife pointed it out to me, then I notice my shirts are getting tighter across my chest.

Endurance is the most dramatic gain. As you see from my week 4 day 2 workout chart, I've gone from struggling through 48 pushups the first day to over 100 pushups now.

A whole week of workouts takes only 30 minutes. I've been doing one hour of weight training 1-3 times a week for over 4 years. This program is pretty effective at breaking through my chest and shoulder plateau.

I invite you to join me in the hundred pushups challenge. You can only lose 30 minutes a week. If you start with only 5 push ups, I guarantee you will enjoy an even higher percentage of improvement than I am. If you're already a strong guy or gal, you still might be able to double your current number of pushups.

If you would like me as your accountability partner, join Plurk by clicking on this link. Register at Plurk by clicking on the link on the top right of the time line with the red background. You will automatically become my Plurk fan. After I add you as my friend, let me know you want to do the 100 push up challenge with me. Go for it!

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Thursday, August 7, 2008

Cancer or fat from artificial sweeteners?

Photo by riccardobat

The good news relating to cancer:
results from subsequent carcinogenicity studies (studies that examine whether a substance can cause cancer) on these sweeteners and other approved sweeteners have not provided clear evidence of an association between artificial sweeteners and cancer in people.
Read more at Artificial Sweeteners and Cancer: Questions and Answers

The bad news: Scientists at Purdue University in West Lafayette, Indiana, warn us that artificial sweeteners make us eat more.
The data clearly indicate that consuming a food sweetened with no-calorie saccharin can lead to greater body-weight gain and adiposity than would consuming the same food sweetened with high-calorie sugar.

Read more from Purdue researchers Susan Swithers and Terry Davidson who wrote in the journal Behavioral Neuroscience, published by the American Psychological Association. You can read their technical article A Role for Sweet Taste in PDF form.

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Wednesday, August 6, 2008

Hundred Pushups Week 4 Day 2

I beat the minimum required on the last set, 20 pushups, by 25%, 25 push ups! My total for today, my 11th workout, was 96 pushups. That's the same as last Wed. I just looked over the chart. I'm doing column two in the printout this week. I have the same workout this week as last week on days 2 and 3. That surprises me.

Here is a chart, with day, number of repetitions for each of the five sets and total push ups:
  1. Mon. 10, 10, 8, 6, 16 = 48
  2. Wed. 12, 12, 10, 10, 16 = 60
  3. Fri. 15, 13, 10, 10, 17 = 65
  4. Mon. 12, 12, 9, 8, 16 = 56
  5. Wed. 16, 13, 11, 11, 18 = 69
  6. Fri. 15, 15, 12, 12, 17 = 71
  7. Mon. 25, 17, 17, 15, 15 = 89
  8. Wed. 22, 17, 17, 15, 25 = 96
  9. Fri. 25, 19, 19, 17, 24 = 104
  10. Mon. 22, 16, 16, 14, 22 = 90
  11. Wed. 22, 17, 17, 15, 25 = 96
I'm still wondering how to maintain these gains after the 6 or more weeks it may take to get to 100 consecutive pushups.

Join me in the hundred pushups challenge.

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Monday, August 4, 2008

Hundred Pushups Week 4 Day 1

Feel weak. I felt tired all weekend. I don't know if I have a bug, or it is my body focusing resources on muscle building. Seems to me that the extra day break between Friday and Monday hurt my performance. Is that possible?

I'm doing column two in the printout this week. It felt good to make it to the minimum required on the last set, 22 push ups! My total for today, my 10th workout, was 90 pushups. That's just one push up better than last Monday.

Here is a chart, with day, number of repetitions for each of the five sets and total push ups:
  1. Mon. 10, 10, 8, 6, 16 = 48
  2. Wed. 12, 12, 10, 10, 16 = 60
  3. Fri. 15, 13, 10, 10, 17 = 65
  4. Mon. 12, 12, 9, 8, 16 = 56
  5. Wed. 16, 13, 11, 11, 18 = 69
  6. Fri. 15, 15, 12, 12, 17 = 71
  7. Mon. 25, 17, 17, 15, 15 = 89
  8. Wed. 22, 17, 17, 15, 25 = 96
  9. Fri. 25, 19, 19, 17, 24 = 104
  10. Mon. 22, 16, 16, 14, 22 = 90
I'm still wondering how to maintain these gains after the 6 or more weeks it may take to get to 100 consecutive pushups.

Join me in the hundred pushups challenge.

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Friday, August 1, 2008

Hundred Pushups Week 3 Day 3

Did column 2 again today. It went real well. I was kind of afraid that I wouldn't make it to 22 for the last set, as I was struggling at set 3 to get to 19. However, I actually made it to 24 for #5. So I did 25, 19, 19, 17, 24 for the five levels. It is cool that I broke the 100 barrier with a total of 104 push ups today. I really need to celebrate reaching the halfway point of my 6 week commitment to the hundred pushups challenge.

After 5 min rest I started my 60 min Body Pump #45 workout. I went ahead and did everything with my normal weights, including bench fly work and bench presses.

Check out Body Pump at BODYPUMP Group Fitness Program - Les Mills Global I've been doing it 1 to 3 times a week since 2004. However, this pushup program is pushing me to new levels of strength.

Here is a chart of my repetitions for each of the five sets and total push ups for each workout to date:
  1. 10, 10, 8, 6, 16 = 48
  2. 12, 12, 10, 10, 16 = 60
  3. 15, 13, 10, 10, 17 = 65
  4. 12, 12, 9, 8, 16 = 56
  5. 16, 13, 11, 11, 18 = 69
  6. 15, 15, 12, 12, 17 = 71
  7. 25, 17, 17, 15, 15 = 89
  8. 22, 17, 17, 15, 25 = 96
  9. 25, 19, 19, 17, 24 = 104
I'm still wondering how to maintain these gains after the 6 or more weeks it may take to get to 100 consecutive pushups.

Join me in the hundred pushups challenge.

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