A journey through the Age and lands of Pandora

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    Wednesday, December 18
    Inter Mundos WOD
    Power Walk Challenge: Day 12 (5min 30sec march steps)***
    50 Squats a Day Challenge: Day 222 (with a 10kg weighted vest)
    50 reps a day Challenge (push-ups): Day 222*
    40 reps Torso Twists
    60 reps Side Leg raises (with a 10kg weighted vest)

    Fit Christmas: Day 5 lv II (rest <60 sec between sets) Day 6 (2*50reps)

    Fitness Advent Calendar: Day 17-18


    Daily Dares: 15 Diamond Push-Ups with ec

    Pull
    6/5/3/3 pull-ups**
    30sec Flex Hang (with a 10kg weighted vest)
    50sec Dead Hang (with a 10kg weighted vest)

    Finisher
    Barbell Curls: 7/5 reps (2 * 10kg + EZ curl bar)
    Hanging Knee Raises: 10 reps


    Push-ups:
    * Raised Leg 20 reps/Stacked 20 reps/Staggered 10 reps

    **Pull-ups and push-ups were done as super sets: 3 sets of pull/push with 1 min rest between each set.

    *** Done on a Stair Climber (20min program 4 level 12 with a 10kg weighted vest)


    Total push-ups 2019: 23.118

    Comment


      Thursday, December 19
      WOD
      Special Forces lv 1 (rest <60 sec between sets)

      Pull-ups 6/5/4

      Inter Mundos WOD
      Power Walk Challenge: Day 13 (2min march steps)***
      50 Squats a Day Challenge: Day 223 (with a 10kg weighted vest)
      50 reps a day Challenge (push-ups): Day 223*
      40 reps Torso Twists
      60 reps Side Leg raises (with a 10kg weighted vest)

      Fit Christmas: Day 7 lv II

      Fitness Advent Calendar: Day 19


      Pull
      5/3/3 pull-ups**
      30sec Flex Hang (with a 10kg weighted vest)
      50sec Dead Hang (with a 10kg weighted vest)

      Finisher
      Barbell Curls: 7/5 reps (2 * 10kg + EZ curl bar)
      Hanging Knee Raises: 10 reps

      Push-ups:
      * Raised Leg 20 reps/Stacked 20 reps/Staggered 10 reps

      **Pull-ups and push-ups were done as super sets: 3 sets of pull/push with 1 min rest between each set.

      *** Done on a Stair Climber (10min program 4 level 12 with a 10kg weighted vest)


      Total push-ups 2019: 23.258



      Comment


        Friday, December 20 – Sunday, December 22
        Inter Mundos WOD
        Power Walk Challenge
        Day 14 – Day 16
        50 Squats a Day Challenge:
        Day 224 – Day 226
        50 reps a day Challenge (push-ups):
        Day 224* - Day 226*
        40 reps Torso Twists
        60 reps Side Leg raises (with a 10kg weighted vest)

        Push-ups:
        * Raised Leg 20 reps/Stacked 20 reps/Staggered 10 reps


        Total push-ups 2019: 23.408

        Comment


          Monday, December 23
          WOD
          Go Ahead Make My Day lv I with ec (rest <60 sec between sets)

          Inter Mundos WOD
          Power Walk Challenge: Day 17 (2min march steps)
          50 Squats a Day Challenge: Day 227
          50 reps a day Challenge (push-ups): Day 227*
          40 reps Torso Twists
          60 reps Side Leg raises

          Fit Christmas: Day 9 (4*25) + Day 10 lv II + Day 11

          Fitness Advent Calendar: Day 20 – Day 23


          Finisher
          Finisher: Touch your toes: 60sec leg swings/60sec quad stretch/60sec toes reach (almost there)
          10 diamond push-ups
          10 spider-man push-ups
          10 decline push-ups

          Push-ups:
          * Raised Leg 20 reps/Stacked 20 reps/Staggered 10 reps


          Total push-ups 2019: 23.608

          Comment


            Tuesday, December 24
            Inter Mundos WOD
            Power Walk Challenge: Day 18 (7min march steps)
            50 Squats a Day Challenge: Day 228
            50 reps a day Challenge (push-ups): Day 228*
            40 reps Torso Twists
            60 reps Side Leg raises

            Fit Christmas: Day 12 (4*50)


            Finisher
            Finisher: Touch your toes: 60sec leg swings/60sec quad stretch/60sec toes reach (almost there)

            Push-ups:
            * Raised Leg 20 reps/Stacked 20 reps/Staggered 10 reps


            Total push-ups 2019: 23.658

            Comment


              Lots of great work here, Sundance! Congrats on completing the Power Walk Challenge, Fit Christmas 2019, Advent 2019, and on earning your tree ornament.

              Comment


                Thanks Rainbow Dragon

                Comment


                  Wednesday, December 25
                  Inter Mundos WOD
                  Power Walk Challenge: Day 19 (2min march steps)
                  50 Squats a Day Challenge: Day 229
                  50 reps a day Challenge (push-ups): Day 229*
                  40 reps Torso Twists
                  60 reps Side Leg raises


                  Push-ups:
                  * Raised Leg 20 reps/Stacked 20 reps/Staggered 10 reps

                  Total push-ups 2019: 23.708

                  Comment


                    Didn't have to courage to read everything but still grats on a busy December!

                    Comment


                      Thursday, December 26
                      Inter Mundos WOD
                      Power Walk Challenge: Day 20 (7min30sec march steps)
                      50 Squats a Day Challenge: Day 230
                      50 reps a day Challenge (push-ups): Day 230*
                      40 reps Torso Twists
                      60 reps Side Leg raises

                      Push-ups:
                      * Raised Leg 20 reps/Stacked 20 reps/Staggered 10 reps

                      Total push-ups 2019: 23.758

                      Comment


                        Friday, December 27 – Monday, December 30

                        Sick with the flu...

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                          Tuesday, December 31

                          No training today as I was recovering from 4 days in bed with fever.

                          Fortunately, I had gotten well enough to celebrate New Year with family and friends

                          Comment


                            Goodbye 2019
                            So close and yet it should not be.

                            I got the flu on December 27th and had to hold the bed for 4 days.

                            On the first day of illness, I came to the realization that I had to give up the goal of reaching 24,000 push-ups in 2019 and let go of my workout streak (230 days). It was a motivating experience so quickly to let go of the two goals that I had worked hard to achieve. Could it be a sign of me getting older and wiser


                            Onwards

                            Comment


                              Goals 2020
                              It works really well for me at the moment to quantify my goals.

                              That is why I have set the following goals for 2020.

                              Push-ups: 24,000 (year)

                              Pull-ups: 2000 (year)

                              Indoor Rowing: 625,000 meters

                              Complete The Nerd Fitness "Walking to Mordor" Challenge

                              Beat my training streak (230 days)

                              I have set the goals based on the following focus:
                              General fitness with an emphasis on strength / tone, streamline and flexibility.

                              I break down my annual goals into smaller targets, which act as benchmarks for whether I'm on the right track or not.

                              Targets - push-ups:
                              Monthly target: 2000 push-ups
                              Inter Mundos: 50 push-ups every day

                              Targets - pull-ups:
                              2 sessions each week
                              Weekly ≥ 35 pull-ups

                              Targets Indoor Rowing;
                              2 sessions each week
                              Weekly ≥ 12000

                              Target - Walking to Mordor
                              Daily ≥ 10.000 steps

                              Target - Beat my training streak
                              Continue with the daily WOD Inter Mundos

                              Comment


                                Wednesday, January 1
                                Programs
                                Zero Hero Day 1 lv III (100 March Steps in one go)

                                Inter Mundos WOD
                                Power Walk Challenge: Day 1 (2min march steps)
                                50 Squats a Day Challenge: Day 1
                                50 reps a day Challenge (push-ups): Day 1*
                                40 reps Torso Twists
                                60 reps Side Leg raises

                                Finisher
                                Regular push-ups: 20

                                Push-ups:
                                * Raised Leg 20 reps/Stacked 20 reps/Staggered 10 reps

                                Total push-ups 2020: 70

                                Total pull-ups 2020: -

                                Total Indoor Rowing: -

                                Walking to Mordor: -

                                Comment

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