My 2018 fitness regimen has started out well. I’ve been constantly sore since the first day of the new year. The bulk is going good. I’ve been at 128/129lbs. the last few days which is the most I’ve weighed in 1.5 – 2 years. I included New Year’s Eve even though it was not technically 2018 since I was really motivated to get in a workout that day.
12/31/17
Overhead press
22.5lbs 5, 5 (warm up)27.5lbs 10, 10, 8
Pullups/Chinups
10 neutral grip pull-ups (warm up)
Weighted 10lb plate neutral grip pullup 10, 7, 5
Weighted 10lb plate chinup 5, 4, 4
Tandom grip 8 right, 6 left
6 right, 5 left
Narrow grip pullup 5, 5, 4
Narrow grip chinup 8, 6, 6
Pushups
@myleskshupe introduced me to Tabata training. Basically you pick an exercise and do eight rounds of it in 20 second intervals with 10 seconds rest in between and so the entire circuit takes 4 minutes. I think this will help me a lot in reaching my goal of 100 consecutive pushups. Tabata style pushups 8 cycles in 4 minutes
10, 10, 7, 5, 4, 4, 3, 3 for a total of 46 pushups in 4 minutes
The first two rounds I performed pushups nonstop with a nice cadence, 1 second down 1 second up. That’s how I ended up with 10 in 20 seconds. By the third round I started to get a little tired. By the fourth round I started to get really tired and spent a lot of the 20 seconds resting at the top of the pushup.
Bulldozer laterals
I learned bulldozer laterals from Steve Shaw on his YouTube channel. He created them to be a better alternative to side laterals. Here is the original video
22.5 lbs
10 each side, 10 each side, 10 each side
Curls
22.5lbs
Hammer curls 12
Regular curls 8
Hammer curls 9
Regular curls 8
1/1/18
Goblet squat
22.5 lbs 8 reps (warm up)
42.5 lbs 20, 15, 15
Lunges holding 8 lb dumbbells
12 each side
15 each side
12 each side
Calf raises holding 12.5 lb dumbbells
42
34
1/2/18
Rotisserie core workout from scooby1961
YouTube
I did 2 revolutions and added a few leg raises.
1/3/18
Trap bar deadlifts
I did these with no plates just to mess around with my form, and work on some mobility and stretching.
5 sets with about 8 reps each.
3 sets of 15 shrugs with trap bar
Pullups/Chinups
Weighted 10lb plate neutral grip pullup 12, 8, 5
Weighted 10b plate chinup 6, 5, 5
Tandom grip 9 right, 8 left
8 right, 8 left
Narrow grip pullup 5, 4, 4
Narrow grip chinup 8, 5, 5
In the future I am going to post daily workouts rather than clumping them together like I did here. That way I can participate in the 100 daily rep challenge by 