Naturally I’m taking the challenge too and therefore did the initial test over the weekend. I made it fairly comfortably to 80 consecutive good-form sit ups before calling it a day and moving on to another day of the Jillian Michaels – 30 Day Shred workout.

Anyway, back to the sit-ups. The initial test of 80 put me right in at Week 3 Day 1 Column 3 (see below) – 5 sets of sit-ups with a 60 second rest period between each set.

Here’s what I needed to do:

Required:21 27 21 21 (at least) 30

Actual:21 27 21 21 30

Towards the end of each set I could definitely feel the burn, but the 60 seconds rest was just long enough to recover and prepare for the next set.

All in all a good workout and a perfect compliment to the Hundred Push Ups challenge which I recently completed for the third time.

Can you do two hundred? Find out more at the Two Hundred Sit-Ups web site…..

I also did another day of the Essential Abs program; Day 2 of Week 2 which comprised the following exercises:

Reverse Crunch
Crossover
Crunch: feet first
Opposite arm/leg raise

Workout #1 (Monday) – 16 reps of each exercise
Workout #2 (Wednesday) – 17 reps of each exercise
Workout #3 (Friday) – 18 reps of each exercise

Been trying to stay off the beer during the week, but tonight I feel like I’ve “earned one”. Cheers!

I’m also back on the six-week Essential Abs program in a last ditch effort to improve my core strength before Richmond. Today was Day 1 of Week 2 and comprised of the following exercises:

Reverse Crunch
Crossover
Crunch: feet first
Opposite arm/leg raise

Workout #1 (Monday) – 16 reps of each exercise
Workout #2 (Wednesday) – 17 reps of each exercise
Workout #3 (Friday) – 18 reps of each exercise

All good fun. Time for dinner and some computer time….

Today the plan called for 15 reps of each of the following exercises with 7 seconds rest between each one:

Corkscrew
Hip Up
Reverse Crunch
Crossover
Oblique Crunch
Catch
Toe Touch
Crunch: legs up
Crunch: frog legs
Isometric back extension

Now the plan is over I’ll probably go back and repeat Week 5 and 6 for a while with the hope of maintaining whatever core strength I’ve built up over the past six weeks. I may eventually increase the number of reps from 15 to 20, but will start with 16 of each exercise on the weekend. Wish the push ups plan was this manageable!

So after my six mile run and weekly yard work was out of the way, I decided it was now or never.

Required: 40, 32, 30, 25, at least 40

I was dreading the opening 40 but they actually weren’t too bad at all. After taking full advantage of the allowed 60 seconds I started on the set of 32; this was where it started getting tough, but I managed to make it through…just. My arms failed me on the next set however, and I could only manage a shaky 22.

60 seconds later I lowered myself into position and gutted out 25 good ones, but could only manage 23 in the final set of the workout; no way could I get anywhere near the required “at least 40″. I’m slightly disappointed, but also quite proud that I managed 142 push ups in one workout – 18 more than my previous highest. Looks like I’ll be repeating Week 5 again next week, but that’s not a bad thing. It’s all progress, right?

Actual: 40, 32, 22, 25, 23

If anyone else is following the plan, please note the slight change in Week 5. On Day 2 and 3, there are actually 8 levels instead of the usual 5 and the time between sets is reduced to 45 and 30 seconds respectively.

With the push ups behind me, it was time to perform the penultimate workout of the six-week Essential Abs program; a nicely structured program that gets progressively more difficult as time goes on.

Today the plan called for 15 reps of each of the following exercises. I usually substitute the frog legs crunch for the corkscrew and switch the isometric back extension for the plank exercise. Today was no exception.

Corkscrew
Hip Up
Reverse Crunch
Crossover
Oblique Crunch
Catch
Toe Touch
Crunch: legs up
Crunch: frog legs
Isometric back extension

I’ll start with the end of Week 4 Hundred Push Upsexhaustion test. Basically I just needed to perform as many push ups in one go as possible which would determine the column I’ll be following in Week 5 of the plan due to start on the weekend.

A couple of weeks ago I managed 48 in the exhaustion test which actually surprised me quite a lot to be honest. This afternoon I expected at least 60, which would comfortably put me in Week 5′s third column.

Somewhat disappointingly I could only manage 50. I felt fine up until 40 but it all went downhill from there. Maybe I wasn’t quite up for it? Maybe the 356 push ups I’ve already done this week is a factor? Anyway, all is not lost and I’ll begin Week 5 on the weekend in good spirits. I’ll need to be as it’s a very tough week!

So, with the push ups out of the way, I decided to do Week 6 Day 2 of the Essential Abs program; 14 reps of each of the following exercises:

Corkscrew
Hip Up
Reverse Crunch
Crossover
Oblique Crunch
Catch
Toe Touch
Crunch: legs up
Crunch: frog legs
Isometric back extension

No real problems today. The “catch” and the “toe touch” were easier than last time so I must be making progress, and with only two days left on the plan I need to work out some sort of maintenance plan to keep the abs work going.

Finally it was time to head outside and go for my easy run of between 30 and 40 minutes. Ah, how nice….

Here’s to a great weekend! Have fun and be safe…

Let’s start with Day 3 of Week 4 of the Hundred Push Ups plan:

Required: 30, 22, 22, 20, at least 29

Actual: 30, 22, 22, 20, 30

No problems completing tonight’s workout, which means I’m safely through Week 4 and soon able to move on to Week 5. I just have the small matter of an exhaustion test to perform either tomorrow or Friday to determine which column I end up in for the fifth week. Actually, I just looked ahead and barring a disaster, I’ll be staying in column 3; the tough one!

Week 4 has been quite a success and I’m now feeling much stronger and more confident in the workouts. 356 individual push ups isn’t a bad total for the week is it?! Any guesses how many I’ll be able to do in the next exhaustion test?

So, with the push ups out of the way, it was time for an easy run of between 50 and 70 minutes.

Finally after a quick drink of Heed it was time for Week 6 Day 1 of the Essential Abs program; 14 reps of each of the following exercises:

Corkscrew
Hip Up
Reverse Crunch
Crossover
Oblique Crunch
Catch
Toe Touch
Crunch: legs up
Crunch: frog legs
Isometric back extension

No real problems, although this week is always the toughest of the plan for me (only to be expected I suppose). I always feel like I’ve been beaten up with a baseball bat by the time I’m done, but no pain, no gain right?

Well after all the hard work, I think I’ll have a beer to celebrate….

There I was, happy with my morning run, drinking a post-workout Recoverite, when it hit me; I need to start Week 4 of the Hundred Push Ups plan!

I won’t have time later today and with Muddy Buddy going on tomorrow, push ups will be the last thing on my mind. I don’t want to lose momentum and leave it until Monday to start, so the only option is now.

Here we go then:

Required: 27, 20, 20, 17, at least 27

Actual: 27, 20, 20, 17, 30

I did surprisingly well until the 17 which I expected to be the easiest. Maybe I psyched myself out but it was a bit of a struggle. Determined not to wimp out like I did in my first attempt at Day 1 Week 3, I rested for the prescribed 60 seconds, had a nice drink of cold water and mentally prepared myself.

I breezed through 20, and focused on two at a time until I got to 30 – three above the required amount and a solid effort if I do say so myself.

I’m typing this post with shaky arms, but I don’t care; I did it!

Day 2 of Week 4 will be on Monday, so now I can finally get on with my weekend.

Have a good one everyone!

PS Don’t forget, if you’re taking part in the Hundred Push Ups challenge, t-shirts and other goodies are available to purchase from the exclusive Hundred Push Ups CafePress Store! Enter coupon code FREESUMMER to receive free shipping on orders of $65 or more (ends July 20th).

Here we go; Day 3 of Week 5:

Corkscrew
Hip Up
Reverse Crunch
Crossover
Oblique Crunch
Catch
Toe Touch
Crunch: legs up
Crunch: frog legs
Isometric back extension

If you’re interested in the first four weeks of the plan, click on the following links for more information:

Week 1 and 2
Week 3 and 4

Enjoy the weekend…

Tonight was the second day of Week 5, and after quite a challenging Week 4, I must admit, despite the addition of a few new exercises, I was happy to see a drop in the number of reps required.

Level 3 (which covers both Weeks 5 and 6) is designed to be performed 4 times a week and the number of abdominal exercises increases from 6 to 9. Simply do one set of each exercise, resting just 5 seconds between exercises.

For Week 5, perform 12 reps of each exercise on Day 1 and Day 2. On Day 3 and Day 4 perform 13 reps. I’ll talk about Week 6 at a later date.

The plan also calls for an increase in aerobic activity to 30 minutes three times a week – not a problem for me with my current marathon training schedule!

So, without further ado, here’s what the plan looks like.

Week 5:
Level-Three Exercises

Corkscrew
Hip Up
Reverse Crunch
Crossover
Oblique Crunch
Catch
Toe Touch
Crunch: legs up
Crunch: frog legs
Isometric back extension

Workout #1 (Monday) – 12 reps of each exercise
Workout #2 (Wednesday) – 12 reps of each exercise
Workout #3 (Friday) – 13 reps of each exercise
Workkout #4 (Sunday) – 13 reps of each exercise

If you’re interested in the first four weeks of the plan, click on the following links:

Week 1 and 2
Week 3 and 4