Category: Project Small Fish

Level 6 – Day 3

I was two days late doing this workout because I was attending a conference in downtown Cairo and did not have access to a pull up bar 🙁 I am still on schedule, but I just wanted to say that this isn't acceptable.

This was the workout for today:

Day 3 Reps Sets Rest time
Full body workout Wall walks 2 4 Enough
Full body workout Wall assisted handstand 10s 4 enough
Full body workout Assisted frog stand to frogstand 10s 5 enough
Full body workout Chin ups 6 4 enough
Full body workout Diamond push ups 10 3 enough
Full body workout Pull ups burnout Max (6,6,6) 3 enough
Full body workout Jump push ups 3 5 enough
Full body workout Pseudo push ups negatives 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

Level 6 – Day 1

I did this exercise a whopping four days ago and I didn't document it. I'll work on the habit of immediately writing this after my workout.

Workouts are getting tougher. I couldn't do bent knee windshield wipers. I'll need to think of ways to ramp myself up to do it.

Day 1 Reps Sets Rest time
Full body workout Wall walks 2 4 Enough
Full body workout Wall assisted handstand 10s 4 Enough
Full body workout Dips 10 3 Enough
Full body workout Decline push ups 8 3 Enough
Full body workout Pull ups 6 4 enough
Full body workout Very slow chin ups 3 3 enough
Full body workout One leg l-hang 10s 2 Enough
Full body workout Bent knees windshield wipers (could not do)
 4 each side 2 enough
Full body workout One leg dragon negatives 3 each leg 3 enough

Level 5 – Day 7

We're starting to finally give the lower body some love. Today's workout focused almost exclusively on the lower body, with the exceptions of wall hand-stands and frog stands.

I am starting to get a lot more stability in my frog stands, and super comfortable doing wall hand-stands. A week ago I was really worried that it would bad for my previously injured shoulder, but so far it's great.

Day 7 Reps Sets Rest time
Lower body Wall kickouts + handstand try 10 min – –
Lower body Frog stand 10s 5 enough
Lower body Squats 20 4 Enough
Lower body Jump squats 10 3 Enough
Lower body Lunges Max (~20 steps) 3 enough
Lower body One leg hip thrusts 6 each leg 2 enough
Lower body Calf raises 10,10,20 4 enough
Lower body Superman raises 10 2 enough

Level 5 – Day 5

I am two days late in posting this update. I did the workout in time two days ago, but for whatever I felt unusually reluctant to do it. It felt nourishing having done it though! Won't stop anytime soon.

Here was the workout:

Day 5 Reps Sets Rest time
Full body workout Wall walks 2 4 Enough
Full body workout Wall kickouts + handstand try 5 5 Enough
Full body workout Frog stand 5s 5 enough
Full body workout Chin ups 6 2 Enough
Full body workout Pull ups 6 2 enough
Full body workout Isometric hold chin over the bar 15 s 3 enough
Full body workout Dips (bench) 15 3 enough
Full body workout Push ups burnout 15 4 enough
Full body workout Bent knees l-hang 15s 3 enough

Level 5 – Day 3

Workouts are getting tough! Feels great though, no complaints 🙂

Day 3 Reps Sets Rest time
Full body workout Wall walks 2 4 Enough
Full body workout Wall kickouts 5 5 enough
Full body workout Frog stand 5s 4 enough
Full body workout Chin ups 6 3 enough
Full body workout Diamond push ups 8 3 enough
Full body workout Jump chin ups burnout 6 3 enough
Full body workout Clap push ups 7 4 enough
Full body workout Windshield wipers on the ground 8 each side 3 enough
Full body workout Straight leg raises 8 3 enough

Level 5 – Day 1

I am back in parent's house in Cairo. Fortunately I now have my own portable pull up bar so scouting for one is no longer an issue while I'm here. The issue lies in "Australian" versions of pull ups, where my feet needs to be hanging on to something. I still haven't quite figured out how to do Australian pull ups here, but I'll have that figured out for the next workout hopefully.

Day 1 Reps Sets Rest time
Full body workout Wall walks 2 3 Enough
Full body workout Wall kickouts 5 5 enough
Full body workout Dips 7 3 enough
Full body workout Pull ups 6 3 enough
Full body workout Diamond push ups 8 3 enough
Full body workout Archery australian chin ups (didn't find proper place to do it) 5 each side 3 enough
Full body workout Push ups 12 3 enough
Full body workout Bent knees l-hang 15s 3 enough
Full body workout Straight leg raises 8 3 enough
Full body workout Mountain climbers 30s 4 enough

Level 4 – Day 5

Trained this time from Motaz's house in Sheikh Zayed. Done more pull-ups/push ups than past workouts.
Given that I'll be in Egypt for a bit, I bought a pull up bar from التوحيد و النور so I am guaranteed to workout when I stay with my family #noexcuses
Day 5 Reps Sets Rest time
Full body workout Chin ups 4 4 Enough
Full body workout Dips (from chair) 10 4 Enough
Full body workout Pull ups 3 4 enough
Full body workout Jump pull ups 8 4 Enough
Full body workout Dive bomber pushups 8 4 Enough
Full body workout Crunches 15 (5 each side) 3 Enough
Full body workout Superman hold 15s 3 enough
Full body workout Calf raises 10,10,20 4 enough

Level 4 – Day 3

My first workout in Egypt! This time it's from El Gouna, and I was lucky enough to find some pull up bars - a definite challenge compared to Europe.

I found that chin ups have gotten a lot easier over the weeks, and doing four sets of them wasn't that difficult.

Day 3 Reps Sets Rest time
Full body workout Chin ups + 10 s isometric hold 4 + 10s 4 enough
Full body workout Diamond push ups 10 3 enough
Full body workout Dips (on bench) 10 3 enough
Full body workout Explosive Australian chin ups 10 4 enough
Full body workout Push ups 8 3 enough
Full body workout Wall walks 2 4 enough
Full body workout Pike push ups 8 3 enough
Full body workout Crunches 6 each side 3 enough
Full body workout Lunges Max 4 enough

Level 4 – Day 1

Yesterday I started level 4, and it was also my last day in Europe. I'll miss the great access to all these calisthenics parks. Anyways, here was my workout:

Day 1 Reps Sets Rest time
Full body workout Diamond push ups 10 3 enough
Full body workout Pull ups + jump pull ups 4+6 4 enough
Full body workout Dips 10 3 enough
Full body workout Australian chin ups 14 4 enough
Full body workout Push ups 10 4 enough
Full body workout Straddle pike push ups 8 3 enough
Full body workout Straight leg raises 10 4 enough
Full body workout Jump squats 15 4 enough
Full body workout Crunches 15 (5 per side) 3 enough

Level 3 – Day 5

I am feeling stronger. Today I did some pull ups and it felt a lot more comfortable than what I am used to. Progress!

Day 5 Reps Sets Rest time
Full body workout Australian pull ups 12 4 Enough
Full body workout Dips 5 4 Enough
Full body workout Pull ups 8,5,3 3 enough
Full body workout Jump pull ups 6 2 Enough
Full body workout Clap push ups 5 clap, 5 wide 3 Enough
Full body workout Crunches 15 (5 each side) 3 Enough
Full body workout Enough
Full body workout Superman hold 10s 3 enough
Full body workout Calf raises 10,10,20 4 enough