mikhael Posted May 17, 2022 Author Share Posted May 17, 2022 5/17/22 - Update # Time: 1850 LT BODYWEIGHT Navy SEAL Burpees, 50 reps Push-ups, 10/10 HS Burpees, 5/10 Jump Rope GRIP 200lbs, 1/5 150lbs, 5/3 100lbs, 30/1 AFTER ACTION REPORT Session duration: 67 mikes Total Push-ups performed in this session: 300 Total Pull-up/Chin-up performed in this session: 0 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 18, 2022 Author Share Posted May 18, 2022 5/18/22 # Time: Zero-Dark-Thirty, 0415 LT BODYWEIGHT Warm-up Vaccuum Stomach, 3x 15sec Verkhoshansky AB, 3x 5sec Eagle Claws (clenching fists) HTT (high-tension techniques) Main Push-up, RM Test. Performed 40 resp GRIP Grippers 100lbs, 10 reps 200lbs, 1/1 150lbs, 3/5 Grip Hang, 2x 1 mike, Rest 3 mikes between sets AFTER ACTION REPORT Session duration: 20 mikes Total Push-ups performed in this session: 40 --------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 19, 2022 Author Share Posted May 19, 2022 5/18/22 - Update # Time: 1740 LT BODYWEIGHT Halo, 5L,5R @16 Prying Goblet SQ + Biceps Curls, 1/1 + 5x BC @32 Goblet SQ, 5/2 @40 One-Arm Swing Left, 20x in 30 seconds @32 One-Arm Swing Right, 21x in 30 seconds @32 One-Arm Push-up Progression, 5/2 Advance Pike Push-up, 10/4 Incline Push-up, 12/5 Weighted Push-up, 10/10 @22lbs AFTER ACTION REPORT Session duration: 76 mikes Total Push-ups performed in this session: 220 --------------------------------------------------- ________________________________ FINAL REPORT "316" Commitment Day 69 Number of Push-ups performed today: 410 Number of Pull-ups performed today: OFF DAY 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 19, 2022 Author Share Posted May 19, 2022 5/19/22 # Time: Zero-Dark-Thirty, 0330 LT TAC S&S Push-up, 15x Halo, 5L,5R @16 Prying Goblet SQ + Biceps Curls, 1/1 + 5x BC @32 Goblet SQ, 5/2 @40 1A Swing, 10/10 @40 TacGU, 1/10 @40 AFTER ACTION REPORT Session duration: 35 mikes Total Push-ups performed in this session: 15 --------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 19, 2022 Author Share Posted May 19, 2022 5/19/22 - Update # Time: 0800 LT BODYWEIGHT Warm-up Push-up Ladders, 2x (2,4,6) Pull-up Ladders, 2x (1,2,3) Suats, 30 reps Strength Practice OAPU, 3/3 Main Supersets, 5x 5 Pull-ups, 10 Push-ups, 15 Squats Superset, 5x 6 Chin-ups, 12 Push-ups, 18 Squats Superset, 4x 5 Pull-ups, 10 Push-ups, 15 Squats Superset, 4x 6 Chin-up, 12 Push-ups, 18 Squats Superset, 3x 5 Pull-ups, 12 Push-ups, 21 Squats Superset, 3x 6 Chin-ups, 14 Push-ups, 21 Squats Superset, 2x 5 Pull-ups, 10 Push-ups, 15 Squats Superset, 2x 6 Chin-ups, 12 Push-ups, 18 Squats Superset, 1x 3 Pull-ups, tempo: fast pull, hold 3 sec, slow down 4 sec 5 Push-ups, tempo: fast pull, hold 3 sec, slow down 4 sec Superset, 1x 3 Chin-ups, tempo: fast pull, hold 3 sec, slow down 4 sec 5 Push-ups, tempo: fast pull, hold 3 sec, slow down 4 sec AFTER ACTION REPORT Rest between sets 60-90 seconds whole session Session duration: 98 mikes Total Push-ups performed in this session: 363 Total Pull-ups/Chin-ups performed in this session: 172 Total Squats performed in this session: 489 --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 19, 2022 Author Share Posted May 19, 2022 5/19/22 - Update # Time: 1345 LT GRIP Grip Hang, 3x1 mike, Rest 3 mikes between sets Gripper 150lbs, 2x (5,4,3,2,1) Gripper 100lbs, 40 resp (max) AFTER ACTION REPORT Session duration: 20 mikes --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 20, 2022 Author Share Posted May 20, 2022 5/19/22 - Update # Time: 2020 LT BODYWEIGHT, ABS • Push-up, 14/9 @22lbs • HS Sit-up, 3/5 • OAFP, 2/2 per side # One-Arm Forearm Plank • Abdominal Reverse Crunches, 5/5 sec • HLR, 2/3 • Side Bend, 15/2 @70lbs per side AFTER ACTION REPORT Session duration: 35 mikes Total Push-ups performed in this session: 126 --------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 20, 2022 Author Share Posted May 20, 2022 5/19/22 - Update # Time: 2020 LT BODYWEIGHT, ABS • Push-up, 14/9 @22lbs • HS Sit-up, 3/5 • OAFP, 2/2 per side # One-Arm Forearm Plank • Abdominal Reverse Crunches, 5/5 sec • HLR, 2/3 • Side Bend, 15/2 @70lbs per side AFTER ACTION REPORT Session duration: 35 mikes Total Push-ups performed in this session: 126 --------------------------------------------------- 5/20/22 # Time: Zero-Dark-Thirty, 0356 LT TAC S&S • Push-up Ladders, 4x (2,4,6,8,10) • Halo, 5L,5R @16 • Prying Goblet SQ + Biceps Curls, 1/1 + 5x BC @32 • Goblet SQ, 5/2 @40 • 1A Swing, 100 reps @32 • TacGU, 10 reps @32 • Stretching AFTER ACTION REPORT Session duration: 38 mikes Total Push-ups performed in this session: 120 Swings with @32 were completed in 4:52. Swings and GUs in 9:36 --------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 20, 2022 Author Share Posted May 20, 2022 5/20/22 - Update # Time: 0930 LT WEIGHTED CALISTHENICS Pull-up/Chin-up, LVHI Warm-up • Push-up Ladders, 2x (2,4,6,8,10) • Pull-up Ladder, 2x (1,2,3) Main • Pull-up, 4/3 @35 lbs • Pull-up, 3/3 @53 lbs • Chin-up, 2/3 @70 lbs AFTER ACTION REPORT Kept rest between sets 3 mikes. Session duration: 45 mikes Total Push-ups performed in this session: 60 Total Pull-up/Chin-up performed in this session: 39 --------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 22, 2022 Author Share Posted May 22, 2022 5/20/22 - Update # Time: between 1100 and 1300 LT BODYWEIGHT Push-up, GTG, 5 sets of 20 reps AFTER ACTION REPORT Collected 100 reps. --------------------------------------------------- # Time: evening BODYWEIGHT Push-up, 10/15 every 40-60 seconds AFTER ACTION REPORT Session duration: 15 mikes Total Push-ups performed in this session: 150 --------------------------------------------------- ________________________________ FINAL REPORT "316" Commitment Day 71 Number of Push-ups performed today: 430 Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 22, 2022 Author Share Posted May 22, 2022 5/21/22 # Time: Zero-Dark-Thirty, 0355 LT BODYWEIGHT • Push-up Ladders, 10x (2,4,6,8,10,12,14) # Rest between sets 10-45 seconds # Rest between ladders 3-3.5 min AFTER ACTION REPORT Session duration: 65 mikes Total Push-ups performed in this session: 560 (+30%) --------------------------------------------------- # Time: 0940 LT BODYWEIGHT • One-Arm Push-up, assisted, ABS • Abdominal Reverse Crunches, 5/5 • HS Sit-up, 5/3 • One-Arm Forearm Plank, 5/3 • One-Arm Suitcase DL to Side Bend, 3x (1+5) @88lbs • HS Hollow Body, 5sec /3 • Lying Leg Raises, 5/3 AFTER ACTION REPORT Session duration: 20 mikes --------------------------------------------------- ________________________________ FINAL REPORT "316" Commitment Day 72 Number of Push-ups performed today: 560 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 23, 2022 Author Share Posted May 23, 2022 5/22/22 # Time: Zero-Dark-Thirty, 0345 LT BODYWEIGHT • Push-up Ladders, 8x (2,4,6,8,10,12) # Rest between sets 10-30 seconds # Rest between ladders 3 mikes AFTER ACTION REPORT Session duration: 40 mikes Total Push-ups performed in this session: 336 --------------------------------------------------- # Time: 1000 LT BODYWEIGHT • Jewett Push-up, 14/5 • Decline Jowett Push-up, 14/5 • Incline Push-up, 10/5 ABS • Vaccum Stomach, 3x 15 seconds • Verkhoshansky AB, 3x 5 seconds • Abdominal Reverse Crunches, 5sec/5 • HS Sit-up, 3/3 • Lying Leg Raises, 5/3 • One-Arm Forearm Plank, 5sec/3 per side • One-Arm Suitcase DL to Side Bend, 3x (1+5) @88lbs # 1 set = 3x (DL to 5 SB) for each side # Repeated once AFTER ACTION REPORT Session duration: 50 mikes Total Push-ups performed in this session: 190 --------------------------------------------------- ________________________________ FINAL REPORT "316" Commitment Day 73 Number of Push-ups performed today: 523 Number of Pistols performed today: 2 1 Quote Link to comment Share on other sites More sharing options...
Benedikt Farsmann Posted May 23, 2022 Share Posted May 23, 2022 mike = mikhael minutes? Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 24, 2022 Author Share Posted May 24, 2022 5/23/22 # Time: Zero-Dark-Thirty, 0343 LT BODYWEIGHT • Push-up Ladders, 11x (2,4,6,8,10) # Rest between sets 10-20 seconds # Rest between ladders 2 mikes AFTER ACTION REPORT Session duration: 40 mikes Total Push-ups performed in this session: 330 --------------------------------------------------- # Time: 0555 LT TAC S&S Warm-up • Prying Goblet Squat + Biceps Curls, 1/1 + 3 BC @40 • Goblet Squat, 5/2 @40 Main • One-Arm Swing, 10/10 @40 • Tactical Get up, 1/10 @40 AFTER ACTION REPORT Session duration: 33 mikes Great session. Swings were strong, powerful, and crisp. Tactical performed in full tension, and at the same time my heart rate remained relatively low. --------------------------------------------------- # Time: evening, between 1930 and 2030 LT CALISTHENICS • Push-up GtG, 3 sets of 20 reps • Pistol, 8 reps per leg ABS • Vaccum Stomach, 3x 15 seconds • Verkhoshansky AB, 3x 5 seconds • Abdominal Reverse Crunches, 5sec/5 • HS Sit-up, 3/3 • HS Lying Leg Raises, 5/3 • One-Arm Forearm Plank, 5sec/3 per side • One-Arm Suitcase DL to Side Bend, 3x (1+5) @88lbs • One-Arm Suitcase DL, 3/1 @88 • Side Plank, 5 sec /3 AFTER ACTION REPORT Total Push-ups performed in this session: 60 --------------------------------------------------- ________________________________ FINAL REPORT "316" Commitment Day 74 Number of Push-ups performed today: 360 (-31%) Number of Pistols performed today: 8 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 24, 2022 Author Share Posted May 24, 2022 4 hours ago, Benedikt Farsmann said: mike = mikhael minutes? I serve in the military and got used to the "mikes" as it's the same as minutes. 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 25, 2022 Author Share Posted May 25, 2022 5/24/22 # Time: Zero-Dark-Thirty, 0343 LT CALISTHENICS • Push-up Ladders, 8x (2,4,6,8,10,12) # Rest between sets 10-30 seconds # Rest between ladders 2 mikes AFTER ACTION REPORT Session duration: 33 mikes Total Push-ups performed in this session: 336 Pretty smooth performance. Rest time between sets as well as ladders chosen correctly. Thinking about reducing the latter period to 90 seconds. Will try tomorrow. --------------------------------------------------- # Time: 0620 LT "TACTICAL" S&S Warm-up • Prying Goblet Squat, 1/1 @40 • Goblet Squat, 5/2 @40 Main • One-Arm Swing, 10/10 @40 • Tactical Get up, 1/10 @40 AFTER ACTION REPORT Session duration: 30 mikes The second such great session in a row. I don't know WTH had happened and what caused this but again I recovered fast and my HR maybe once reached 160 bpm. Swings were completed in 15 mikes, and whole session with warm-up took me 30 minutes. Is it possible that Push-ups has that effect on Swings? --------------------------------------------------- # Time: 1037 LT CALISTHENICS • Jowett Push-up, 15/3 • Decline ROM Push-up, 15/3 • Incline Push-up, 15/5 • Pike Push-up, 15/2 • Weighted Push-up, 15/2 @22lbs • Regular Push-up, 20/2 AFTER ACTION REPORT Session duration: 30 mikes Total Push-ups performed in this session: 208 --------------------------------------------------- # Time: 1520 LT ABS • Vaccum Stomach, 15sec/3 • Verkhoshansky AB, 5sec/5 • Abdominal Reverse Crunches, 5sec/5 • HS Sit-up, 3/3 • HS Lying Leg Raises, 3/3 • One-Arm Forearm Plank, 10sec/2 • One-Arm Suitcase DL to Side Bend, 3x (1+5) @88lbs • Side Plank, 10sec/2 @53lbs AFTER ACTION REPORT Session duration: 25 mikes --------------------------------------------------- # Time: 1800 - 2100 LT CALISTHENICS Naked Warrior, Pistol GTG • Classic Pistol, 2 reps • Renegade Pistol, 4 reps (2 PSQ per leg) • Negative-Free Pistol, 2 reps • Isometric Pistol, 2 reps AFTER ACTION REPORT Session duration: 3 hours Total Pistols performed: 8 --------------------------------------------------- ________________________________ FINAL REPORT "316" Commitment Day 75 Number of Push-ups performed today: 544 (+51.1%) Number of Pistols performed today: 8 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 26, 2022 Author Share Posted May 26, 2022 5/25/22 # Time: Zero-Dark-Thirty, 0340 LT CALISTHENICS • Push-up Ladders, 10x (2,4,6,8,10,12) # Rest between sets 10-30 seconds # Rest between ladders 1-6 90 seconds # Rest between ladders 6 and 7: 75 seconds # Rest between ladders 7 and 8: 70 seconds # Rest between ladders 8 and 9: 65 seconds # Rest between ladders 9 and 10: 60 seconds AFTER ACTION REPORT 90 seconds is sufficient, but I can still hold good quality reps and tempo when rest period is reduced to 75 seconds. Session duration: 34 mikes Total Push-ups performed in this session: 420 --------------------------------------------------- ________________________________ FINAL REPORT "316" Commitment Day 76 Number of Push-ups performed today: 420 (-22.7%) 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 26, 2022 Author Share Posted May 26, 2022 5/26/22 # Time: Zero-Dark-Thirty, 0343 LT CALISTHENICS • Push-up Ladders, 10x (2,4,6,8,10,12) # Rest between sets 10-30 seconds # Rest between ladders 1, 2, 3: 120 seconds # Rest between ladders 3, 4, 5: 90 seconds # Rest between ladders 5, 6, 7: 75 seconds # Rest between ladders 7, 8: 60 seconds # Rest between ladders 8, 9, 10: 40 seconds AFTER ACTION REPORT Session duration: 33:30 Total Push-ups performed in this session: 420 --------------------------------------------------- # Time: morning KETTLEBELLS Q&D Prior Testst Test 1: One-Arm Swing Non-dominant Arm Test 2: One-Arm Dominant Arm BODYWEIGHT Tests Pull-up, 13 reps Pistol Left Leg, 16 reps Pistol Right Leg, 17 reps AFTER ACTION REPORT Swings were tested with 40 kg kettlebell. Test 1: 20 reps Test 2: 20 reps Even if I have heavier bell I would not test it. The 40 is a good choice. I also tested RM in Pull-ups, and Pistol as I'm about to practice the latter in GTG form, but still wondering what approach to take with the former. I'm considering FPP, the Armstrong Pull-up Program, and GTG. --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 26, 2022 Author Share Posted May 26, 2022 5/26/22 - Update # Time: 1410 LT WEIGHTED CALISTHENIC • Weighted Push-up, 10 OTM x10 @22 • One-Arm Push-up Practice, 5 reps in total per arm ISOMETRIC Isochain • Biceps Curls, 5sec/2 GRIP Grippers • 200lbs, 2/3 • 150lbs, 5/3 • 100lbs, 40/1 AFTER ACTION REPORT Session duration: 30 mikes Total Push-ups: 110 reps --------------------------------------------------- Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 27, 2022 Author Share Posted May 27, 2022 5/26/27 - Update # Time: 1923 LT ABS Routine • Vaccum Stomach, 3x 15sec • Verkhoshansky AB, 5x 5sec • Abdominal Reverse Crunches, 5x 5sec • HS Sit-up, 5/2 • HS Lying Leg Raises, 5/2 • One-Arm Forearm Plank, 4x 10sec • Side Plank, 2x 30sec • One-Arm Suitcase DL to Side Bend, 3x (1+5) @88lbs • One-Arm Suitcase DL to Hold, 1x (1+60sec) @88 • HLR, 5/2 • Dragon Flag Negatives, 3/2 AFTER ACTION REPORT Session duration: 36 mikes --------------------------------------------------- # Time: throughout the day CALISTHENICS Pull-up, GTG • Performed 37 Fat Grip Rings reps ________________________________ FINAL REPORT "316" Commitment Day 77 Number of Push-ups performed today: 525 (+25%) Number of Pull-ups performed today: 50 Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 27, 2022 Author Share Posted May 27, 2022 5/27/22 - Update # Time: 0445 LT CALISTHENICS • Push-up Ladders, 10x (2,4,6,8,10,12) # Rest between sets 10-30 seconds # Rest after ladders 1,2,3,4,5 90 seconds # Rest after ladders 6,7 75 seconds # Rest after ladders 8,9 60 seconds AFTER ACTION REPORT Session duration: 31:45 Total Push-ups performed in this session: 420 --------------------------------------------------- Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 27, 2022 Author Share Posted May 27, 2022 5/27/22 - Update # Time: 0830 LT CALISTHENICS • Push-up, 5 every 20 seconds for 100 sets AFTER ACTION REPORT Session duration: 33:15 Total Push-ups performed in this session: 500 --------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 27, 2022 Author Share Posted May 27, 2022 5/27/22 - Update # Time: 1030 LT GRIP Sldg Hammer, 7lbs • Front Raises • Front Lever • Fingers Climb • One-Arm Swing AFTER ACTION REPORT Session duration: 33:15 I'm considering buying a heavier hammer. --------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 28, 2022 Author Share Posted May 28, 2022 5/27/22 - Update # Time: 1735 LT CALISTHENICS Set 1 • Pistol, 5 reps • Rings Pull-up, 7 reps • Advance Pike Push-up, ROM, 6/2 Set 2 • Pistol, 5 reps • Rings Pull-up, 6 reps • Jowett Push-up, 12/3 Set 3 • Pistol, 5 reps • Rings Pull-up, 6 reps • Decline Push-up, 13/2 ABS Routine • Vaccum Stomach, 2x 15sec • Verkhoshansky AB, 5x 5sec • Abdominal Reverse Crunches, 5x 5sec • HS Sit-up, 5/2 • HS Lying Leg Raises, 5/2 • One-Arm Forearm Plank, 4x 10sec • Side Plank, 2x 10sec • Hartle Plank, 2x 10sec • HLR, 5/2 • Dragon Flag Negatives, 3/2 • One-Arm Suitcase DL + Hold, 2/1 + 1+30sec @88 AFTER ACTION REPORT Session duration: 48 mikes Total Push-ups: 80 --------------------------------------------------- ________________________________ FINAL REPORT "316" Commitment Day 78 Number of Push-ups performed today: 1k Number of Pull-ups performed today: 51 (Day 2) Number of Pistols performed today: 30 Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 29, 2022 Author Share Posted May 29, 2022 5/28/22 # Time: Zero-Dark-Thirty, 0350 LT KETTLEBELLS Q&D, 033 Warm-up Push-up, 16 reps Stretching Main 033: One-Arm, 3x 5/4 @40 AFTER ACTION REPORT Session duration: 23 mikes Total Push-ups performed in this session: 76 --------------------------------------------------- # Time: 0510 LT CALISTHENICS Push-up Ladders, 10x (2,4,6,8,10) # Rest between sets 10 seconds # Rest between ladders 90 seconds AFTER ACTION REPORT Session duration: 26 mikes Total Push-ups performed in this session: 300 --------------------------------------------------- # Time: 0610 LT CALISTHENICS Warm-up Vaccum Stomach, 2x 15sec Verkhoshansky AB, 5x 5sec Abdominal Reverse Crunches, 5x 5sec One-Arm Forearm Plank, 4x 5sec Main Superset, 6x 5 Pistol 5 One-Arm Push-up Assisted # Alternating sides every set # if Pistol Left, than OAPU Right AFTER ACTION REPORT Session duration: 30 mikes Total Push-ups: 30 Total Pistols: 30 (15 per leg) --------------------------------------------------- ________________________________ FINAL REPORT "316" Commitment Day 79 Number of Push-ups performed today: 406 (-59.4%) Naked Warrior, Day 3 Pull-ups: 50 Pistols: 36 Quote Link to comment Share on other sites More sharing options...
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