starting today monday 26th July 2010, i'll be on my quest for a hundred pushups in 6weeks time. i read it in this month's issue of men's health. the original exrecise can be viewed on its website: hundredpushups.com but men's health say the enhanced it, so i'm going to try theirs. i was 98kg when i started exercising back a week ago with 33% body fat. my target is 20% body fat by year end. i want to make this a lifestyle so i'm not rushing into anything, building my foundation steadily. i have a pair of 10kg dumbbell at home. my workout routine is:

weights:
1. bicep curl, concentration curl, another bicep workout i forgot the name
2. tricep extension, shoulder press, lateral raise
3. shrug, upright rows, chest press, chest fly.
4. calf raise, dumbbell lunge, wrist curl

cardio:
every morning wake up at 6am then go jog. latest i can jog for 13m 30s for 1.55km. i started at 400m only.

i do weight training at home only, on monday, wednesday and friday. i do 3setsx8reps for each exercise above. i do Supersets (combine 2 sets, different muscle group), with 1minute rest in between supersets. i started at 3setsX6reps. my weight training can be finished within 30-40 minutes.

for cardio i don't jog if my leg still not recover. so far when it happen, need 1 day rest only. for weight training, i rest on tuesday, thursday, saturday, sunday.

my goal is muscle strength and tone. i'm 183cm, at 98kg, big already. i went to university's gym the sports students there say i have good foundation, body type/ size ( i don't remember) for body building. they say i need to focus on muscle strength, toning and fat loss. but i cannot frequent it because of my pack schedule.

i think if i want to go with the hundred pushup plan, i need to cut back on my tricep, shoulder and chest exercise no? or is it ok to continue? according to the plan, i must do the pushups 3 days a week, with 1 day rest in between. so monday, wednesday and friday is good cause i can have 2 days rest on the weekend to prepare my body for next stage.

p/s: if anyone want to know the men's health edition of the hundred pushups plan, i'll post here in shortest time. i dont have a scanner so if i know few people want to know it, i'll type it.

This post has been edited by ajashi: Jul 26 2010, 03:16 AM

Hey. Its great to hear you starting to get serious. Thumbs up for leading a healthy life.

You could post your daily diet in your journal as well as the pros here would comment and improvise on it. Always do remember that Bbing consists of 3 fundamental elements which is Weight Lifting, Diet & Recovery.

Why not try going to gym? It only takes 1 hour of your time if you could modify your workout to suit the time.

So your workouts is only at home right? And you only have that 10kg dumbbell for your workout? I guess its quite insufficient.

thanks elvenchou.

my diet for the past 2 weeks:

breakfast: a glass of anlene milk, oats, water, 2 eggs. on rest day i take 1 orange, on weight lifting day i take 2 orange.

brunch: fruit

lunch: sesenduk nasi, meat (chicken/fish, sometimes beef or eggs), veggies. water. i take 2 servings each of protein and veggies.

teatime: varies. cendol, goreng pisang, coffee slushie. but only one serving per day.

dinner: i have post workout dinner, about 30-40minutes after workout. portion is same as lunch.



i'm still a student, staying with my family. sleep at 10pm, wake up at 6am to allow recovery.

i don't really know if i have improvement or what because i don't really look at the mirror, and i don't measure. but i'm feeling better already. no more sleepy in class. in the morning when everyone else is cold because of 18celcius air-cond, i feel warm from the morning jog, i read it is because of increased metabolism rate, no?

regarding workout, let's see first. if in 6 weeks i still not satisfied with my improvement, i'll go to university's gym. as for the dumbbell, i can always buy heavier plates when this one become easy.

Your diet is lack of protein from what I see. Otherwise, its all balanced. You need to consume at least 1g of protein per pound of bodyweight. Thats the rule. You definitely need to change your teatime. Even though its serving of cendol/goreng pisang/coffee slushie, it contains high content of sugar, fats which will just makes you fatter. Substitute with eggs/protein shake. I know it sucks as you can't enjoy your delicious delicacies anymore, but no sacrifice, no result.

If you are working out regularly, healthy dieting and ample recovery, I believe your muscles is growing and you are getting thinner. Its just that you don't it physically as this is your first month I presume. Therefore, just keep up the good work and give it time. In a few month's time, I think you could reduce to 25% bodyfat already. Perhaps, try snapping a picture of your current body for future comparison use.

Sometimes, going to the gym provides a different feeling for you. Its best to even get a workout partner who shares the same goals with you and therefore both of you could motivate yourselves.

Cheers and welcome to a healthy lifestyle.

My motto : Think Fit, Lift Hard..

Hundred Push Ups Progress - this post will be updated regularly only for this workout plan.

WEEK 1 - At least 13 push ups non stop

Day 1 (Monday 26/07/10)
Sets of 10,12,7,7 & final set at least 9 reps - i did 9 reps.
Rest 60 seconds in between sets.

Day 2 (Wednesday 28/07/10)
Sets of 10,12,8,8 & final set at least 12 reps - i did 13 reps.
Rest 90 seconds in between sets.

Day 3 (Friday 30/08/10)
Sets of 10,15,9,9 & final set at least 12 reps - i managed to do only 9 reps.
Rest 120 seconds in between sets.

---

Added on July 29, 2010, 7:31 amjust now did 1.35 miles / 2.17km in 19m 48s 01ms.
after 2 day off from jogging, i ran better this morning.

i failed doing week 2. have to re-do week 2 again.

This post has been edited by ajashi: Aug 8 2010, 09:06 PM