Periwinkle
Well-known member
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December 30 Accomplishments:
Warm Up: Universal Warmup
PPL: Day 19 - Ab day, no weights; 2 min rest time: elbow planks 2 min/set, side elbow planks 2 min/set, reverse crunches 14 reps/set, back extensions 10 reps/set
Knee Push-Ups Challenge - Day 20
Stretching: Fighter's Stretching
The last 30 sec of the elbow planks were brutal. I had to do what I've done in the past and do ten second count downs in my head to get me through. My abs definitely needed more time to recover, so I stuck to the 2 min rest times.
December 31 Accomplishments:
Warm Up: Fighter's Warmup
PPL: Day 20 - 10 lb weights all exercises, rest time 90s: squats 12 reps/set, reverse lunges 12 reps/set, calf raises 16 reps/set, goblet squats 12 reps/set, single leg deadlifts 6reps/side/set
Knee Push-Ups Challenge - Day 21 (6 knee pushups, 4 regular pushups)/set
Stretching: Finisher
January 1 Accomplishments:
Warm Up: 4-Minute Warmup
PPL: Day 21 - 8 lb weights: lateral raises 10 reps/set, bent over lateral raises 10 reps/set; 10 lb weights: Arnold press 10 reps/set, chest fly 10 reps/set, chest press 10reps/set
50 jumping jacks after each exercise
Knee Push-Ups Challenge - Day 22
Stretching: Stretched
January 2 Accomplishments:
Warm Up: 4-Minute Warmup
PPL: Day 22 - 10 lb weights all exercises: bicep curls 12 reps/set, upright rows 10reps/set, shrugs 10 reps/set, alternating bicep curls 12 reps/set, kneeling rows 8 reps/arm/set
50 jumping jacks after each exercise
Knee Push-Ups Challenge - Day 23 (6 knee pushups, 4 regular pushups)/set
Stretching: Stretched
Warm Up: Universal Warmup
PPL: Day 19 - Ab day, no weights; 2 min rest time: elbow planks 2 min/set, side elbow planks 2 min/set, reverse crunches 14 reps/set, back extensions 10 reps/set
Knee Push-Ups Challenge - Day 20
Stretching: Fighter's Stretching
The last 30 sec of the elbow planks were brutal. I had to do what I've done in the past and do ten second count downs in my head to get me through. My abs definitely needed more time to recover, so I stuck to the 2 min rest times.
December 31 Accomplishments:
Warm Up: Fighter's Warmup
PPL: Day 20 - 10 lb weights all exercises, rest time 90s: squats 12 reps/set, reverse lunges 12 reps/set, calf raises 16 reps/set, goblet squats 12 reps/set, single leg deadlifts 6reps/side/set
Knee Push-Ups Challenge - Day 21 (6 knee pushups, 4 regular pushups)/set
Stretching: Finisher
January 1 Accomplishments:
Warm Up: 4-Minute Warmup
PPL: Day 21 - 8 lb weights: lateral raises 10 reps/set, bent over lateral raises 10 reps/set; 10 lb weights: Arnold press 10 reps/set, chest fly 10 reps/set, chest press 10reps/set
50 jumping jacks after each exercise
Knee Push-Ups Challenge - Day 22
Stretching: Stretched
January 2 Accomplishments:
Warm Up: 4-Minute Warmup
PPL: Day 22 - 10 lb weights all exercises: bicep curls 12 reps/set, upright rows 10reps/set, shrugs 10 reps/set, alternating bicep curls 12 reps/set, kneeling rows 8 reps/arm/set
50 jumping jacks after each exercise
Knee Push-Ups Challenge - Day 23 (6 knee pushups, 4 regular pushups)/set
Stretching: Stretched
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