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Old 06-30-09, 05:27 AM   #1
daven1986
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July Challenge

Following on from the previous months challenge: June Push-Up Challenge

I propose a new challenge.

1500 pushups as before (at least 300 of these sphinx pushups - http://www.smart-strength-training.c...ps-sphinx.html)
600 pullups
1000 squats
1 60 second plank every day

We have been working the upper body a lot and now I think some squats will be a good change! http://www.twohundredsquats.com/ this site will show you how to squat.

This may look like a lot but should only take around 20-30 mins each day. However this will help the core and build the lower body too.

Anyone up for it?

Daven
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Old 06-30-09, 11:58 AM   #2
ROJA
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That is a tough goal. I won't be able to pull your plan off, but here is my goal for July:

push-ups: 1000 (including some variety: raised legs, diamond, and "t" push-ups)
pull-ups: 330
stretching: 25 times
ab workout (cpn's chair leg raises w/ iron gym bar ab straps): 600 (wearing ankle weights)
hip lifts: 400 (half on each side)
lunges: 400 (each side)
wall squats: 400

I will track my progress here and see if I can do it.
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Old 06-30-09, 12:04 PM   #3
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wall squats: 400
Is a wall squat done with one of those large exercise balls against the wall? Resulting in your knee being bent at 90 degrees? If so, I don't recommend those. They put unnatural force on the knee joint. The angle is too sharp. A standard squat keeps everything aligned vertically. Just my two cents.
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Old 06-30-09, 12:14 PM   #4
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Your crazy///The Corps couldnt even build enough beer halls for that regimen.//Kenneth
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Old 06-30-09, 12:15 PM   #5
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Maybe I am using the wrong term. My "wall squats" involve holding your back flat against a wall and lowering yourself until your legs are about parallel to the floor and you are at about a 90-degree angle, then lifting yourself back up. That is one rep. There is no ball involved. My PT recommended this exercise because I am having knee pain and he wants to strengthen my glutes and quads. Apparently it is OK for the knees as long as you don't bend more than 90 degrees.

When you are at the bottom, it looks something like this: http://www.youtube.com/watch?v=kENYxSe35J4
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Old 06-30-09, 12:55 PM   #6
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Maybe I am using the wrong term. My "wall squats" involve holding your back flat against a wall and lowering yourself until your legs are about parallel to the floor and you are at about a 90-degree angle, then lifting yourself back up. That is one rep. There is no ball involved. My PT recommended this exercise because I am having knee pain and he wants to strengthen my glutes and quads. Apparently it is OK for the knees as long as you don't bend more than 90 degrees.

When you are at the bottom, it looks something like this: http://www.youtube.com/watch?v=kENYxSe35J4
Yeah, that's the same thing I am talking aout. The ball just acts as a, uh... ball bearing? So that you have no friction from your back contacting the wall. Squats rock. A friend of mine had knee pain and I recommended them. The NEXT DAY his pain was gone. My theory is that using the knee joint so intensley causes the body to lubricate and condition the joint.
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Old 06-30-09, 02:55 PM   #7
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Yeah, that's the same thing I am talking aout. The ball just acts as a, uh... ball bearing? So that you have no friction from your back contacting the wall. Squats rock. A friend of mine had knee pain and I recommended them. The NEXT DAY his pain was gone. My theory is that using the knee joint so intensley causes the body to lubricate and condition the joint.
Cool. I am just doing what the PT recommended. I had him write out the exact measurements for where to place my feet to make sure my positioning is right. I know it sounds kind of fussy, but I had heard that doing squats wrong can hurt your knees, so I wanted to be sure that my form was right!
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Old 07-28-09, 08:30 AM   #8
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Well it is getting near then end of the month - how is everyone doing with this challenge or their own one?

So far I have:

1060 pushups
26 planks
520 pullups
460 squats
100 sphinx

not sure I am going to make the squat goal so will revise it to 600. Same with the sphinx pushups revised to 100.
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Old 07-28-09, 09:04 AM   #9
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ummm I'd do it but all this muscle building will affect my climbing...
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