Category: Project Small Fish

Last workout of the program! I'll be writing a follow-up retro on this shortly.

Day 7		Reps	Sets	Rest time
Full body workout	Squats	25	4	Enough
Full body workout	Jump squats	10	3	Enough
Full body workout	Lunges	Max	3	enough
Full body workout	Oneleg hiptrusts	10 each leg	3	enough
Full body workout	Calf raises	10,10,20	4	enough
Full body workout	Skin the cat (couldn't do)	5	3	enough

Day 5		Reps	Sets	Rest time
Full body workout	Clap pull ups (not there yet)	5	3	Enough
Full body workout	Clap dips (I thought I had no equipment, but thinking about it now, I actually do)	7	3	enough
Full body workout	Dips	2o (bench)	4	Enough
Full body workout	Pull ups	10,7,5,5	4	Enough
Full body workout	Diamond push ups	13	3	Enough
Full body workout	Hindui push ups	10	3	Enough
Full body workout	Australian archery pull ups (door pull up bar not wide enough)	6 each side	3	Enough
Full body workout	Straddle elbow lever (couldn't do due to inflexibility)	10s	3	Enough
Full body workout	Full dragon fly negatives	4	4	Enough
Full body workout	L-hang flutter kicks	10s	3	enough

 

Today's workout took a while! I was very happy to do 4 sets of 10 chin ups in a row. Progress!

Day 3		Reps	Sets	Rest time
Full body workout	Wall handstand without assist	7s	3	enough
Full body workout	Explosive pull ups	4	4	enough
Full body workout	Dips (bench)	20	4	enough
Full body workout	Chin ups	10	4	Enough
Full body workout	Double Single clap push ups	5	5	Enough
Full body workout	Straight bar dips	12	3	Enough
Full body workout	Wall handstand push ups (narrow)	5	5	Enough
Full body workout	Pseudo plank push ups	5	5	Enough
Full body workout	Full dragon fly negatives	4	4	enough
Full body workout	One leg dragons	4 each leg	3	enough
Full body workout	Bar leg raises	5	5	enough

Things are getting a lot more serious with this level, and I might have to do it again before progressing on more advanced levels.

Day 1		Reps	Sets	Rest time
Full body workout	Wall walks	3	4	Enough
Full body workout	Wall handstand without assist	7s	3	Enough
Full body workout	Muscle up negatives (don't have equipment)	2	7	Enough
Full body workout	Straight bar dips	12	4	Enough
Full body workout	Explosive pull ups	4	4	Enough
Full body workout	Pull ups	10 10,7,5,5	4	Enough
Full body workout	Side to side pull ups (don't have equipment)	4 each side	4	Enough
Full body workout	Double Single clap push ups	4	4	Enough
Full body workout	Wall handstand push ups (narrow range)	5	5	Enough
Full body workout	Diamond push ups	13	3	enough

I am one day late for this training - shame on me!

My aunts saw me over the past couple of days, and they commented that I look like more fit. Glad to hear from others that they can feel change is happening!

Full body workout	Wall handstand push ups (narrow range)	5	4	Enough
Full body workout	One leg dragons	3 each leg	4	enough
Full body workout	Straddle dragon negatives	4	4	enough
Full body workout	Clap dips	5	5	enough
Full body workout	Diamond push ups	12	3	enough
Full body workout	Straight bar dips	10	4	enough
Full body workout	Hindui push ups	10	4	enough
Full body workout	Pike push ups	10	2	Enough
Full body workout	One leg l-hang	12s	4	enough

Admittedly, I don't feel as excited about working out as I used to, but that doesn't mean at all that I'll stop! Here was the workout for the day:

Day 3		Reps	Sets	Rest time
Full body workout	Wall handstand without assist	5s	3	Enough
Full body workout	Wall handstand push ups (very small range)	5	4	enough
Full body workout	Frogstand	10s	5	enough
Full body workout	Explosive chin ups	4	4	enough
Full body workout	Diamond push ups	12	3	enough
Full body workout	Pull ups burnout	Max (6,6,6,6)	4	enough
Full body workout	Dips	20 (bench, 10 both feet, 5 left foot only, 5 right foot only)	3	enough
Full body workout	Clap push ups	6	4	enough
Full body workout	Pseudo push ups	5	5	enough
Full body workout	Windshield wipers on the ground	8 each side	3	enough
Full body workout	Straight leg raises	10	3	enough

My last workout before flying out to Lebanon tomorrow!

Day 1		Reps	Sets	Rest time
Full body workout	Wall walks	3	4	Enough
Full body workout	Wall handstand without assist	3s	4	Enough
Full body workout	Dips (on bench)	20	3	Enough
Full body workout	Decline push ups	10	3	Enough
Full body workout	Explosive pull ups	3	4	enough
Full body workout	Pull ups	8, 8, 6, 6	4	enough
Full body workout	Very slow chin ups	4	3	enough
Full body workout	One leg l-hang	12s	4	Enough
Full body workout	Bent knees windshield wipers (was not done very well)	6 each side	2	enough
Full body workout	Straddle dragon negatives	4	3	enough

As I was about to do this workout yesterday in the garden just outside our house, I locked myself out and had to jump over the fence to get back in. It was a good way to warm up, I guess 😛

Day 7		Reps	Sets	Rest time
Full body workout	One leg dragon negatives	3 each leg	3	enough
Full body workout	Frogstand	5 sec	5	enough
Full body workout	Squats	20	4	Enough
Full body workout	Jump squats	10	3	Enough
Full body workout	Lunges	Max (26 steps)	3	enough
Full body workout	One  leg hip thrusts	8 each leg	2	enough
Full body workout	Calf raises	10,10,20	4	enough
Full body workout	Superman raises	10	2	enough
Full body workout	Superman hold	10s	2	enough

Pull ups are feeling easier!

Day 5		Reps	Sets	Rest time
Full body workout	One leg wall assisted handstand	10s	3	Enough
Full body workout	Frog stand	5 seconds	5	enough
Full body workout	Pike push ups	8	3	Enough
Full body workout	Straight bar dips	8	3	Enough
Full body workout	Pull ups	6	4	enough
Full body workout	Chin ups	6	2	enough
Full body workout	4 minute plank			enough