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

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.

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.

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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