My journey to a healthy life. This is my progress:
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debistack1 wrote: »Tina, really sorry to hear about your dad, hope he's feeling better soon.
Well done for working out anyway.
I'm the same height and weight as you, almost exactly but definitely not as strong. I'm 10 years older and with two kids but I started working out again this year in lockdown (Ireland) in March.
I can manage 2 chin ups and only one or two proper pushups. What do you think made the biggest difference to your upper body strength please?
ALWAYS focusing on progressive load. I always increase the weight/intensity/reps, I change the style of exercising every 2 months, I do as many variations as I can of an exercise. For the upper body the Athlean-X Challenge did it for me. I mean I was doing 25 push-ups per set by then and he was promising a 50% increase after this 3 weeks challenge and I was like... yeah, right. There's no chance I'm able to to this. But a guy insisted, I did the challenge and I had 100% increased my reps (25 to 50)!
This week I just had a new personal best for most push-ups in a workout: 180. :-)
I did this challenge in July/August among my other workouts. Check out the muscle growth:
This is the challenge:
ATHLEAN-X PUSH-UPS CHALLENGE
Get a Bigger Chest in 22 Days! (HOME CHEST WORKOUT)
https://youtu.be/Ys-JyytCu2s
*if there is a push-up variation that you cannot do at all, replace it with one that you can do
*take rest days if needed
BLOCK ONE
Day 1: Testing day
1) Max push-ups to failure x 1 set, rest 2 min
2) 1.5x max push-ups grinder style: semi-rest into a pike position, shake an arm at a time, always keep a hand on the floor, do not stand up, do not put your knees down)
Day 2: Non-testing day
1) Push-up variation: Diamond cutter push-ups, rest 2 mins
- same number from reps to failure test from the most recent test
- stop 2-3 reps shy of failure
- rest/pause until all reps completed
2) Standard push-ups x ___ test day max + 10%
- stop 2-3 reps shy of failure
- rest/pause until all reps complete
Day 3: Non-testing day
1) Push-up variation: Pike push-ups, rest 2 mins
- same number from reps to failure test from the most recent test
- stop 2-3 reps shy of failure
- rest/pause until all reps completed
2) Standard push-ups x ___ test day max + 20%
- stop 2-3 reps shy of failure
- rest/pause until all reps complete
Day 4: Non-testing day
1) Push-up variation: opposite knee to elbow push-ups, rest 2 mins
- same number from reps to failure test from the most recent test
- stop 2-3 reps shy of failure
- rest/pause until all reps completed
2) Standard push-ups x ___ test day max + 30%
- stop 2-3 reps shy of failure
- rest/pause until all reps complete
BLOCK TWO
Day 5: Testing day
1) Max push-ups to failure x 1 set, rest 2 min
2) 1.5x max push-ups grinder style: semi-rest into a pike position, shake an arm at a time, always keep a hand on the floor, do not stand up, do not put your knees down)
Day 6: Non-testing day
1) Push-up variation: plank walk ups, rest 2 mins
- same number from reps to failure test from the most recent test
- stop 2-3 reps shy of failure
- rest/pause until all reps completed
2) Standard push-ups x ___ test day max + 10%
- stop 2-3 reps shy of failure
- rest/pause until all reps complete
Day 7: Non-testing day
1) Push-up variation: rocking horse push-ups, rest 2 mins
- same number from reps to failure test from the most recent test
- stop 2-3 reps shy of failure
- rest/pause until all reps completed
2) Standard push-ups x ___ test day max + 20%
- stop 2-3 reps shy of failure
- rest/pause until all reps complete
Day 8: Non-testing day
1) Push-up variation: Crucifix push-ups, rest 2 mins
- same number from reps to failure test from the most recent test
- stop 2-3 reps shy of failure
- rest/pause until all reps completed
2) Standard push-ups x ___ test day max + 30%
- stop 2-3 reps shy of failure
- rest/pause until all reps complete
BLOCK THREE
Day 9: Testing day
1) Max push-ups to failure x 1 set, rest 2 min
2) 1.5x max push-ups grinder style: semi-rest into a pike position, shake an arm at a time, always keep a hand on the floor, do not stand up, do not put your knees down)
Day 10: Non-testing day
1) Push-up variation: Cobra push-ups, rest 2 mins
- same number from reps to failure test from the most recent test
- stop 2-3 reps shy of failure
- rest/pause until all reps completed
2) Standard push-ups x ___ test day max + 10%
- stop 2-3 reps shy of failure
- rest/pause until all reps complete
Day 11: Non-testing day
1) Push-up variation: Power pushaways, rest 2 mins
- same number from reps to failure test from the most recent test
- stop 2-3 reps shy of failure
- rest/pause until all reps completed
2) Standard push-ups x ___ test day max + 20%
- stop 2-3 reps shy of failure
- rest/pause until all reps complete
Day 12: Non-testing day
1) Push-up variation: Step through push-ups, rest 2 mins
- same number from reps to failure test from the most recent test
- stop 2-3 reps shy of failure
- rest/pause until all reps completed
2) Standard push-ups x ___ test day max + 30%
- stop 2-3 reps shy of failure
- rest/pause until all reps complete
BLOCK FOUR
Day 13: Testing day
1) Max push-ups to failure x 1 set, rest 2 min
2) 1.5x max push-ups grinder style: semi-rest into a pike position, shake an arm at a time, always keep a hand on the floor, do not stand up, do not put your knees down)
Day 14: Non-testing day
1) Push-up variation: Hover plyo push-ups, rest 2 mins
- same number from reps to failure test from the most recent test
- stop 2-3 reps shy of failure
- rest/pause until all reps completed
2) Standard push-ups x ___ test day max + 10%
- stop 2-3 reps shy of failure
- rest/pause until all reps complete
Day 15: Non-testing day
1) Push-up variation: Frog push-ups, rest 2 mins
- same number from reps to failure test from the most recent test
- stop 2-3 reps shy of failure
- rest/pause until all reps completed
2) Standard push-ups x ___ test day max + 20%
- stop 2-3 reps shy of failure
- rest/pause until all reps complete
Day 16: Non-testing day
1) Push-up variation: Prowler push-ups, rest 2 mins
- same number from reps to failure test from the most recent test
- stop 2-3 reps shy of failure
- rest/pause until all reps completed
2) Standard push-ups x ___ test day max + 30%
- stop 2-3 reps shy of failure
- rest/pause until all reps complete
BLOCK FIVE
Day 17: Testing day
1) Max push-ups to failure x 1 set, rest 2 min
2) 1.5x max push-ups grinder style: semi-rest into a pike position, shake an arm at a time, always keep a hand on the floor, do not stand up, do not put your knees down)
Day 18: Non-testing day
1) Push-up variation: Stagger Plyo Push-ups, rest 2 mins
- same number from reps to failure test from the most recent test
- stop 2-3 reps shy of failure
- rest/pause until all reps completed
2) Standard push-ups x ___ test day max + 10%
- stop 2-3 reps shy of failure
- rest/pause until all reps complete
Day 19: Non-testing day
1) Push-up variation: Divebomber push-ups, rest 2 mins
- same number from reps to failure test from the most recent test
- stop 2-3 reps shy of failure
- rest/pause until all reps completed
2) Standard push-ups x ___ test day max + 20%
- stop 2-3 reps shy of failure
- rest/pause until all reps complete
Day 20: Non-testing day
1) Push-up variation: Pendulum push-ups, rest 2 mins
- same number from reps to failure test from the most recent test
- stop 2-3 reps shy of failure
- rest/pause until all reps completed
2) Standard push-ups x ___ test day max + 30%
- stop 2-3 reps shy of failure
- rest/pause until all reps complete
Day 21: Final test (number of initial maximum reps in one set + 50%
1) Max push-ups to failure x 1 set, rest 2 min
2) 1.5x max push-ups grinder style: semi-rest into a pike position, shake an arm at a time, always keep a hand on the floor, do not stand up, do not put your knees down)
Day 22: Max push-ups from day 1 test + 50% in 1 set, unbroken
*What you used to do in “grinder” style, you now can do unbroken
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I have another piece of good news: yesterday, for the first time in the last 20 years (yes, I was 14), I bought a size XS dress and I'm rocking it. I love it! Especially since I've never been able to wear a very tight dress as a woman and that at my heaviest I even wore size L. It was an early Christmas gift from my husband and he loved me so much in it, that he ordered a second one. 😃
Yep rocking it1 -
Inspiring!!! Are you still doing Gorgeous Glutes AND the Epic 10 week program? I’m trying to decide what program to start tomorrow! I like both! If so, how are you using them? Thanks!0
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Tina hoping all is well. I enjoy your posts.1
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CeeBeeSlim wrote: »Inspiring!!! Are you still doing Gorgeous Glutes AND the Epic 10 week program? I’m trying to decide what program to start tomorrow! I like both! If so, how are you using them? Thanks!
Sorry for the late reply. Yes. I'll finish Epic next week (AMAZING program. Do it. It will sculpt your body beautifully.) and Gorgeous Glutes will be done at the end of the year.1 -
Oh my God, I'm so happy! Caroline Girvan announced that on January 3rd she launches Epic 2!1
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It looks like the 4 pack goal for next year will be very attainable. I can see something something there. :-)
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New personal records:
15 dec: 6 min plank (start point 30s in January). I haven't trained for this. It was a challenge in a workout and I did it. I was surprised. :-)
16 dec: barbell hip thrust 46kg (82% BW)
19 dec: barbell high squat 46kg (82% BW)
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Way to go! So much motivation and eye candy in this thread🔥2
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Wow this is an amazing journey you’ve been on. Thank you for sharing and your progress is incredible. Congrats!!2
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Thank you!
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HOW DID I LEARN TO DO PUSH-UPS?
Before reading my story, please watch this tutorial “The Perfect Push Up | Do it right!” and try to learn the proper form of how a push-up should be done. It is super important no matter the level you are at.
https://youtu.be/IODxDxX7oi4
JANUARY-FEBRUARY – Be patient and work on your upper strength.
In January 2020 I started from zero. I had no fitness background, and I hated any physical activity. I was avoiding even the walks in the park. I had a desk job for more than 10 years and all my hobbies involved a lot of sitting, so to say that I was sedentary, it’s an understatement. For this reason, in my first workouts I could not even use light dumbbells. I was just doing the motions with my arms. After about a month, I started doing upper body workouts. I did this one the most, even if she talks too much for my taste but the workout is efficient and beginner friendly:
https://youtu.be/hAGfBjvIRFI You can search for similar workouts on YouTube. At this point all I could do as push-up was either push myself with the arms while lying on my belly or wall push-ups (almost standing straight on my feet).
MARCH-APRIL – If you can workout with 3kg/6.6 lbs dumbbells, you can start training for push-ups.
You need to accept that you are a beginner and not force it. So work on your upper body (core, chest, shoulders, arms, back) strength with dumbbells and be sure to increase the weight as soon as you feel stronger. Instead of doing incorrectly a progression that is too advanced for you, better choose an easier one and do it with perfect form (wall push-ups/negative push-ups ‘the descending part of the exercise’/knee push-ups/ push-ups with hands on a table etc). Watch this:
https://youtu.be/DGCDZY_XKds “How to learn Push ups for Beginners”.
It was now that I’ve decided to seriously train for push-ups. I gave it a go (with proper form, remember!) and managed to do 5 knee push-ups. Not great but not bad either because I did them right. My core was strong, my thighs and glutes were squeezing together, my body was forming a perfect line from the knees to my head etc. Watch out for the mistakes… elbows flaring out in a wide angle, buttocks either too high or too low, body not being tight and not forming a straight line etc. Watch that tutorial from the beginning as often as you need. The guy in blue short sure knows what he’s doing.
To help me out with the progressive overload, I’ve used this Android app “100 Push-ups workout“ https://play.google.com/store/apps/details?id=com.shvagerfm.Pushups&hl=en&gl=US I don’t own iPhone and I don’t know if they have it there. After you install it, you’ll take a test (remember my 5 push-ups…I started at level 0->5 push-ups).) and you chose the lever you will start at then you’ll train with it about 3 times per week. You will do sets with various number of reps and with each day the total number of push-ups will increase. It takes about 10 minutes warm-up included (and provided). Of course that I was doing this along my main workouts which at this point meant 1h/5 times a week.
If you can do them alongside a mirror to see your form, do that. If you do not have one, record yourself with the mobile, especially from the side. It would be great to note down your progress from time to time. I do that for several exercises and for my weights. It helps you to track you progress!
MAY-JUNE Take it up a notch!
At the begging of May I was doing 100 knee push-ups in a workout and by the end of the month I’ve managed a set of 30 knee push-ups. For this reason, I re-started the app challenge but this time with normal push-ups. I did 12 normal push-ups on the first test. By the end of June, I was doing 25 in a set. My target set in January was 30 normal push-ups by the end of the year. I kept on training and I increased the dumbbells to 5kg/11 lbs.
JULY-SEPTEMBER Now that you can do normal push-ups, let’s learn some intermediate and advanced variations.
I was in a fitness group when a guy challenged me to join him in a push-ups challenge. It looked so advanced, that I didn’t even want to try. He insisted saying that he followed my progress and that he trusts that I’m up to it. So I search for my “cojones” (balls) and gave it a try. Boy, I’ll be grateful to that guy for the rest of my life!
The challenge is ‘Get a Bigger Chest in 22 Days! (HOME CHEST WORKOUT)’https://youtu.be/Ys-JyytCu2s . Watch the video first. I wrote in a file all the instructions, for each day. You just have to fill in the number of reps. You can download it from my cloud: https://mega.nz/file/FSQx3SwB#fjfgR6tIrS-JhT8V_ZZyxoeZ-jDJ5ELh1luigr9SiVU No need to install an app. Just open in browser and download/save. Athlean-X promises that this challenge will increase your push-ups per set by 50% at the end of the challenge. I was like, “Yeah, sure… I could barely do 25 after months of training.”. Needless to say that I finished it not in 22 as requested but in almost 2 months because I was SO sore all the time. If you are too sore, wait for your muscles to recover.
I was shocked to see that at the final test I could do 50 (!!!) push-ups in a set. That’s a 100% increase! I was shocked. I am glad that I’ve recorded myself to have to proof of it! Hahaha!
OCTOBER-DECEMBER
Since then, I’ve stopped training so much for push-ups, because I was focusing on other things, mainly on glutes and gaining muscle mass. What I can say is that if you stop frequent training, it’s normal not to be able to do so many per set. For example, now I can do 15-20 in a set at any given time. Meanwhile I’ve learned to do all kind of push-ups… finger push-ups, clapping push-ups, Spiderman push-ups, triceps push-ups, diamond push-ups and so on. I’m pretty good at it. I couldn't do any push-ups in January last year but here I am, 1 year later with these personal bests: 50 push-ups/set and 180 push-ups/workout.
Now, after 1 year of workouts, I can workout with 7.5kg/16.5 lbs dummbells for arms and 46 kg/101 lbs for lower body (that’s 81% of my bodyweight). After that push-ups challenge, I’ve noticed considerable muscle growth in my shoulders and arms. They were thinner and more sculpted. And much stronger. 😊 I workout only at home and I’ve progressed on my own. I haven’t had a personal trainer or anything alike. If I could do it, you can do it. Meanwhile, I got from hating sports to loving fitness and influencing others to be active and change their lives.
You must be patient, chose a suitable progression that you can do with correct posture and keep on practicing while increasing the reps. You’ll get stronger and stronger and you’ll master those push-ups in the end. It won’t be easy, but it will be worth it. 😉
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Tomorrow (11th) it’s my 35th b-day and my 1 year fitness anniversary.
Many of you know me as I am now but I would like to talk to you about who I was and how I’ve turned into a completely different person within a year.
A YEAR AGO:
- I was depressed.
- Overweight.
- VERY sedentary.
- My muscles were atrophied.
- I had no strength and endurance.
- I could not do any push-ups, chin-ups, lunges, cardio you name it.
- I hated sports. I’ve always did. I didn't even do the mandatory sports class at school. I was even avoiding walks in the park with friends. I think you got the idea of how passionate this hatred was for physical activity…
- I had physical pain of all kinds. I felt like an old woman.
- After taking a shower I was avoiding any reflection because I hated to see myself naked.
- I was crying and feeling sorry for myself without doing something about it.
- I was an expert at making excuses.
- I'm a foodie, so gluttony was pretty much my thing.
- I was emotionally eating.
- I had a *kitten* thoughts like "there is no point in trying, I will not succeed anyway, I'm good for nothing."
- When I’ve started working out I did it with tears in my eyes. I was so frustrated and felt so powerless that I wanted to give up at any moment. But I didn't. I said to myself that I already know what it's like to give up and that I want to see what happens if I DON'T GIVE UP no matter how awful I feel and how many negative thoughts are in my mind (I had another failed attempt in 2018, uninformed, with no plan, no structure, no support). So for the beginning I’ve decided to work on the foundation I have now: discipline and mindset. I said that I’ll start on Monday and until then, I had the time to plan and prepare my workout schedule and diet plan.
- Monday came and what have I done? I started and I haven't stopped since!
TODAY:
- I am always happy or at least in a good mood. Not even my PMS can make a dent in my mood.
- I weigh 11.3 kg less than at my heaviest. Now I weight as much as I did in high school.
- I have been doing body re-composition for the last 6 months (I have the same weight while gaining muscle mass and losing fat). You will see this in the measurement table.
- I haven't been depressed since last year. Not even in very difficult times. Yes, I cried for release but it’s one thing to be upset and another to be depressed, to cry burst into tears in the most inappropriate moments and places. I had days when I was at work and while sitting at my desk I was staring blankly, with tears running down my face for tens of minutes. I didn't even bother to go to the bathroom to cry anymore.
- The lifestyle is still sedentary… the job keeps me sitting for at least 8 hours but I compensate with 5-7 hours / week of quite intense workouts. And no, I wouldn't change it because I like what I do and the people I work with are cool.
- Not only that I’ve strengthened my muscles, but I also grew a lot of muscle mass. I have muscles that I did not even know I could 'expose' like abs and my back “Christmas tree” which weren’t even on my goals list.
- If one year ago I could not workout with 1 kg dumbbells, now I do it with 7.5 kg.
- Then…. I felt like dying after 50 squats, now I do them with a 46 kg dumbbell on my shoulders (~ 82% of my weight). I have personal records such as 50 push-ups in a set, 180 push-ups in a workout, 6 minutes of plank, wall sit for 6min25s and yoga helped me to do the front splits for the first time in my life and to be much more flexible.
- Now I love fitness and it’s a hobby. My first hobby that doesn't involve permanent sitting…
- The pain I used to have in my ankles, calves and back, many of which the doctors did not even find a cause for, are all gone.
- I look more often than I should in the mirror and when I do, I admire the fruits of my work. There is nothing wrong with being proud of all my hard work.
- Instead of crying and feeling sorry for myself, I look for solutions, I read, I learn, I make action plans, I surround myself with people who inspire me to aim higher, to be better, to never give up.
- I gave up on making excuses and I set many mini and major goals.
- If I don't have time, I make it, even if it means waking up at 5 or even 3 in the morning or giving up on something else that would have brought me more pleasure 'for the moment'.
- My nutrition is correct, I eat healthy food and I eat it with pleasure and joy, without making my body sick. I'm a foodie, so when it comes to food I don’t accept to many compromises. Now I know dozens of new recipes and I have learned that almost anything can be eaten in moderation and that many of my favorite recipes have a healthier version just as tasty. Whoever thinks that having a proper nutrition means starving and eating tasteless food is misinformed and lazy. The internet is full of amazing recipes.
- The discipline is an extraordinary thing and it can be applied on so many levels… so I also worked on self-control. I no longer eat emotionally and even when I’m PMS-ing I am able to take a small piece of chocolate or a teaspoon of ice cream and stop.
- When someone shows me something that I can't do, I KNOW that I will do it and that I only need time to train and learn. "I can / I will / I know I will succeed / Just wait and you will see that I will be better than X" became reflex reactions. I’ve trained not only my body but also my mind. It feels amazing to trust yourself, to be positive and to see the good side of things.
- I have learned to use the scale very rarely, just enough to check that I am in the maintenance range. The obsession with scales is a serious disease, especially when you are misinformed and do not know how many changes the body goes through in a month. I’ve had almost 3kg more during menstruation or after an indulging day, obviously, from water retention. I didn’t panic… in a few days of eating right and working out, I returned to normal weight. I’ve learned to enjoy holidays and special occasions because you can’t undo in one day what you did in months of work. You can enjoy yourself to the fullest in those 65 days if the remaining 300 you lead a healthy life, eat in moderation and are active.
- I’ve managed to workout to be healthier, stronger and with a higher endurance, to develop my muscle mass and sculpt my body and not for extra calories that I can eat back. A higher percentage of muscle mass and less body fat means and improved metabolism and TDEE. So I had the patience to do that and now, at the number of calories I would have gained weight a year ago, now I am losing weight. Also, when I eat more on occasion or on vacation, I don't gain weight because I have taught my body a different lifestyle and it is rewarding me.
- I’ve learned what a correct portion means, so I don't have to weigh food anymore. It's just an option that I have.
- It's a lifestyle, it doesn't have a deadline but only benefits. I’m so sorry that I was so stupid to go through all those wonder-diets which destroyed my body! I have to mention once again the scale obsession... that I was glad that I’ve lost x kg on the scale even if it was mostly muscle mass loss. Now I invest in health, which is the most important thing.
- My biggest accomplishment is that I’ve learned to love myself, to trust myself, to be confident, to stop underestimating myself and that indirectly I’ve inspired the people around me to make positive changes in their lives. Who the hell would have thought that I could become an example? A “fitness influencer”?! My 63 years old mom who’s never even done sports/been active breaks record after record with steps and indoor bicycle after a 100% sedentary life. She’s lost 9 kg and did 1 million steps last year, of which 600000 in the last 4 months. She said that I’ve inspired her to do so because it’s never too late for such a change.
I did all this by myself, at home, without a personal trainer, without a nutritionist, without too much support, without even me being able to trust what I could achieve it. So if you think you can't turn into another person, a better version of you, know that you're just making excuses. F**k those excuses! Build a plan and get to action because the change begins with you!
PHOTOS WILL FOLLOW.
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Great effort and transformation. Consistently is the key and remaining focussed. It is easy sometime to find the excuses not to but keeping going is what makes it all worth while. Amazing transformation in a short time.1
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