One Hundred Pushup Challenge — Knee Push ups, 1 Handed Knee Pushups, and Full Push ups

December 2nd, 2008 — 100 pushups, push up, push ups, pushup, pushups 

Well if you haven't heard by now then you aren't paying attention to the Health and Fitness blogosphere... Everyone is doing the 100 push up challenge at 100 push ups.   It is a 6 week training program geared toward a final test where 100 consecutive pushups are completed.  (My first thought was, "yeah right," but that was immediately followed by "That would be awesome!" I started last week and have been planning on writing a post that summarizes my experience with the challenge.  No time like the present... This post will be updated over time to reflect the results of my challenge...

First of all I should mention that I have a torn peroneus longus tendon...  As such I am not able to take the pressure on my ankle that even a single full pushup would apply (not to mention that I am not sure how many full push ups I could have done in the first place). So I devised a plan and this post is where you can follow my progress...

I will be taking the 100 pushup challenge 3 times (4 if you are a literalist). 

  1. 1st pass through the challenge: Knee Pushups
  2. 2nd pass through the challenge: 1 Armed Knee Pushups (left and right at the same time)
  3. 3rd pass through the challenge (after my ankle is healed): Full pushups.

Step 1: Initial Test For One Hundred Pushup Program

You do as many push ups as you can do consequtively.  Depending on how you do you fit into one of 3 levels (up to 5, 6-10, 10+) of the program for the 1st and 2nd week.  (Later week's are determined by progressive testing.)

Step 2: Week One One Hundred Pushup Program

Based on the number of pushups completed in the initial test you are to complete the one of the following on 3 different days...  If at any point you cannot complete your level on any day you must repeat the week.

Step 3: Week Two 100 Push up Program

At the end of the week perform another test and see which group you fit into for Week 3.  If you cannot complete at least 16 you must repeat week 2 with your new max number determining your level.

Step 4: Week 3 Hundred Pushup Program

Depending on your exhaustion test you will fit into one of 3 groups (16-20,21-25, or 26+).

Step 5: Week Four 100 Push up Program

At the end of the week perform another test and see which group you fit into for Week 5.  If you cannot complete 31 push ups repeat week 4 with your new max number determining your level.

Step 6: Week 5 Hundred Pushup Program

Depending on your exhaustion test you will fit into one of 3 groups (31-35,36-40, or 41+).  Day 2 and 3 now have 8 levels and minimal rest instead of 5 and more rest.

Step 7: Week Six 100 Pushup Program

Day 2 and 3 now have 9 levels and minimal rest. 

Step 8: Final Test 100 Push up Program

Take another exhaustion test. Congratulations are in order or repeat week 6 with you new level determined by the test.

Got it?  If not check out the website...

Knee Push ups

Knee Pushups
Initial Exhaustion Test 6/14/08 19 Notes Could have done more but the phone rang and I have done enough to get into group 3 so I stopped.
Week Day Rest Group Level Goal Actual Notes
1 1 60s 3 1 10 10 No problems whatsoever.  Phone range again on the max set and I stopped at 20 thinking I could do 40 no problem.  Regardless I just did 54 pushups.  Sweet. 
6/16/08 2 10 10
3 8 8
4 6 6
5 7+ 20
2 90s 3 1 12 12 Sore before I started, soreness gone after 2nd level.  IT was good to get the lactic acid out.  What happened to being able to do 40?  First real max at 25.  Just did 71 push ups. Sweet.
6/18/08 2 12 12
3 10 10
4 10 10
5 10+ 25
3 120s 3 1 15 15 Today was harder by far than Day 2.  Only got to 22 push ups as my max.  Still that means 70 push ups for the day.
6/20/08 2 13 13
3 10 10
4 10 10
5 15+ 22
Week Day Rest Group Level Goal Actual Notes
2 1 60s 3 1 12 10 No problems.  Felt great.  I hit a new max consecutive push ups at 30. 70 pushups today.
6/23/08 2 12 10
3 9 8
4 7 6
5 10+ 30
2 90s 3 1 16 16 Even less problems... If anything the first set was the hardest. 35 on the max for a total of 86 push ups.
6/25/08 2 13 13
3 11 11
4 11 11
5 15+ 35
3 120s 3 1 15 15 No problems until the end... I had set a goal at 46.  Why?  if I made 46 it would have been 100 pushups for the day.  I came in at 30...  84 for the the day.
6/27/08 2 15 15
3 12 12
4 12 12
5 15+ 30
Week 2 Exhaustion Test 6/28/08 40 Notes More than double my starting exhaustion test.  And the test was done about 2 hours after swimming 100 laps in a full size pool.  I am pretty pleased with that.
Week Day Rest Group Level Goal Actual Notes
3 1 60s 3 1 25 25 Starting Note...  Looks to significantly up the ante this week... Ending Notes...  That was way harder than anything before...  I had a bit longer rest than 60s in between 4th and 5th levels.  So my final exhaustion was probably a bit high...  None the less a very respectable 114 total pushups.
6/30/08 2 17 17
3 17 17
4 15 15
5 25+ 40
2 90s 3 1 27 27 Starting Note...  I have been thinking about this one since the end of the last one... here goes.  Ending Notes... 118 total push ups.  Seemed much easier than Monday... I was in no danger of not finishing.  Must have been the extra rest, lost weight, and stronger muscles.
7/2/08 2 19 19
3 19 19
4 15 15
5 25+ 38
3 120s 3 1 30 30 What just happened?  I stuggled to 22 on the final set.  Muscles were very sore... just tired.  Repeating week 3 next week.
7/5/08 2 22 22
3 22 22
4 20 20
5 27+ 22
Week Day Rest Group Level Goal Actual Notes
Repeat 3 1 60s 3 1 25 25 Repeating the week was a good call...  I fell stronger and I have better form.  Hopefully I will get through it this week.
7/7/08 2 17 17
3 17 17
4 15 15
5 25+ 33
2 90s 3 1 27 27 That was rough...  But I did set a new high mark fo 41.
7/9/08 2 19 19
3 19 19
4 15 15
5 25+ 41
3 120s 3 1 30 30 Bark was worse than the bite this time...  I am getting significantly stonger.  Bring on week 4.  1/2 way home 50!
7/13/08 2 22 22
3 22 22
4 20 20
5 27+ 50
Week Day Rest Group Level Goal Actual Notes
4 1 60s 3 1 27 27 Arms are quivering as I write this.  the 50 on the end was devestating.  Overall easy to complete and a great workout.
7/15/08 2 20 20
3 20 20
4 17 17
5 27+ 50
2 90s 3 1 27 27 Wow 55 a new record... 142 pushups for the workout. 
7/17/08 2 21 21
3 21 21
4 18 18
5 25+ 55
3 120s 3 1 30 30 Powered push ups...  No Issues...  Bring on exhaustion test and week 5.
7/18/08 2 22 22
3 22 22
4 20 20
5 29+ 52
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Father’s Day Edition of Weekly Roundup

November 16th, 2008 — about, roundup 

I can't stay and write for long. My wife brought my dad out (from all the way across the country) as a surprise on Friday. We're having Father's Day brunch today. What are your plans for Father's Day? Be sure to tell your Dads how much you love them. Wives too.

This week from the Fitness Health Network I present to you more of my favorite posts:

  • On the topic of heart wellness, Lazy Man and Health offers readers Top 5 Tips for a Healthier Heart.
  • Have you ever experienced The 4 Physical Laws of Dieting? This post over at Fat Man Unleashed is a humor-filled commentary on dieting is written by Charlie Hills.
  • Get Fit Slowly presents One Hundred Push-Ups plus a site that claims to be able to get you, me, anyone ready to do all 100 within six weeks. Do you have what it takes? I am starting Monday with Week 1 and have added the site to my blogroll. My initial test was 19 knee pushups (my ankle prevents full pushups, but I will repeat the course when my ankle heals.) If I can make it to 100 pushups in 6 weeks the site gets to stay in my blogroll.
  • Friendly Fast Food... does it exist? Journal of Healthy Living writes about Chinese food and the preservatives used that could do your body some good.

Then as I usually do every week I was reading blogs and found these that I would like to share:

  • Congratulations Andrew! Was it worth it? YES! Andrew has reached a diet mile marker and lost 100 lbs... so far.
  • Nutrition Fitness Life is working on a journal exercise focused on Breaking the Sugar Addiction. Can you kick the habit? What are your tips?
  • I just love Mizfit's Guest Chef Time! The meal this week by Bag Lady is beautiful delicious perfectly prepared ribs. Have I got your mouth watering?

And thanks to Weight Master for including us in this week's Weight Management and Fitness Forum.

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The Top Five Ways To Hurt Yourself at the Gym

August 6th, 2008 — Weight Loss Journal, exercise, injury, moderation, weigh in 

lockerWhile most of us don’t go into a workout with the hopes of ending up injured, it can happen. Workout related injuries are very common, especially if you are doing it on your own, without the benefit of an instructor or trainer. However, you can minimize your chances for injury by learning what not to do during your next workout.

  1. Rushing through routines.

    No one really wants to spend five minutes doing a routine they don’t like. This can lead to pushing and rushing to get it over with. In fact, many people just rush through their entire workout, which can be very disastrous to your muscle and joint health. The key is to relax and take the time that it takes to get everything done. Don’t rush in without stretching and take the time to cool down afterwards. If you don’t like the routine you’re doing, look for a new one that is more enjoyable.

  2. Doing your exercises wrong.

    From a simple sit-up to complex cardio and lifting routines, it is all too easy to get it wrong. If you don’t have someone helping you, the chances of performing an exercise wrong are very high. If you can’t afford the services of a personal trainer, we recommend getting at least one lesson to learn the proper form for your exercises. You can go back from time to time to make sure that you’re still doing it properly. This is the easiest way to work on your form and reduce the potential for injury.

  3. Pushing way too hard.

    If you’re already working out and starting to see results, the natural inclination is too work harder to see more results. However, this makes it very easy to get injured. Use the 10% rule as a guide to how you should amp up your workout. For example, if you do 10 push-ups a day, you can start increasing this by adding 1 extra push up for two days, two extra after four, etc…

  4. Too much repetition.

    If 10 reps are good, then 20 must be really good, right? Wrong! Repetitious exercise can be very dangerous if you are doing too many. Find out how many reps you should be doing and stick to it. Add to it slowly if necessary, but realize that there is a balance and overdoing it can only lead to injury.

  5. Improper stretching.

    You wouldn’t think that something like a stretch could incapacitate you, but it is also too easy. One of the most common stretch related injuries is a hamstring pull. Make sure you are stretching slowly and never, ever bounce during your stretches. This can lead to various injuries that are quite painful and slow to heal. If you can’t quite make the stretch complete, don’t push it. Work on your flexibility instead and gradually get into stretching further.

While there are many ways to hurt yourself in a gym, there are just as many techniques to use that will prevent injury. If in doubt, always ask for help before going out on your own.

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