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Someday I'm going to:
Do 100 pushups in a row
Do 100 pushups in a row by: zachwashere
Basically I`m too lazy to actually go to a gym and lift weights, but I figure I can at least make time to do pushups. Plus pushups are free and I can do them anywhere, no need for a pricey gym membership. Found the plan at: http://hundredpushups.com
This is my plan | 80%
Original plan by: zachwashere
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  • img_ incorporate cardio first of all, i don`t want to just do pushups...i need to mix in some cardio of some sort. now that the weather should be getting warm again i`m going to resume walking to and from work every day. that`s about 6-7 miles of walking. i`m also going to try and go for a run (3 miles or so) at least 2 times a week.
    Step 1: Incorporate Cardio

    First of all, I don`t want to just do pushups...I need to mix in some cardio of some sort. Now that the weather should be getting warm again I`m going to resume walking to and from work every day. That`s about 6-7 miles of walking. I`m also going to try and go for a run (3 miles or so) at least 2 times a week.     3
  • img_ do the initial test to perform the test, simply execute as many good-form push ups as you can. don`t cut corners and please don`t cheat - the last thing you want to do is end up in the wrong level of the training program! the results may be humbling, but trust me, honesty is the best policy. the result of the initial test determines your plan for the next 6 weeks. you do pushups 3 days a week (with a day off in between). i was able to do 25 pushups in my test, which put me on the following plan:
    Step 2: Do the initial test

    To perform the test, simply execute as many good-form push ups as you can. Don`t cut corners and please don`t cheat - the last thing you want to do is end up in the wrong level of the training program! The results may be humbling, but trust me, honesty is the best policy.

    The result of the initial test determines your plan for the next 6 weeks. You do pushups 3 days a week (with a day off in between).

    I was able to do 25 pushups in my test, which put me on the following plan:     1
  • img_ week 1: day 1 set 1: 10 pushups 60 second rest set 2: 12 pushups 60 second rest set 3: 7 pushups 60 second rest set 4: 7 pushups 60 second rest set 5 max (at least 9 pushups) update - that sucked a lot: i managed to do the 9 at the end of the 4 sets but i felt like jello.
    Step 3: Week 1: Day 1

    Set 1: 10 pushups

    60 second rest

    Set 2: 12 pushups

    60 second rest

    Set 3: 7 pushups

    60 second rest

    Set 4: 7 pushups

    60 second rest

    Set 5 max (at least 9 pushups)

    Update - That sucked a lot: I managed to do the 9 at the end of the 4 sets but I felt like jello.     2
  • img_ week 1: day 2 set 1: 10 pushups 90 second rest set 2: 12 pushups 90 second rest set 3: 8 pushups 90 second rest set 4: 8 pushups 90 second rest set 5 max (at least 12 pushups) update: this was actually easier than the first day...i have hope...i`m not as pathetic as i thought!
    Step 4: Week 1: Day 2

    Set 1: 10 pushups

    90 second rest

    Set 2: 12 pushups

    90 second rest

    Set 3: 8 pushups

    90 second rest

    Set 4: 8 pushups

    90 second rest

    Set 5 max (at least 12 pushups)


    Update: This was actually easier than the first day...I have hope...I`m not as pathetic as I thought!     3
  • img_week 1: day 3 set 1: 11 pushups 120 second rest set 2: 15 pushups 120 second rest set 3: 9 pushups 120 second rest set 4: 9 pushups 120 second rest set 5 max (at least 13 pushups)
    Step 5: Week 1: Day 3

    Set 1: 11 pushups

    120 second rest

    Set 2: 15 pushups

    120 second rest

    Set 3: 9 pushups

    120 second rest

    Set 4: 9 pushups

    120 second rest

    Set 5 max (at least 13 pushups)    3
  • img_ week 2: day 1 set 1: 14 pushups 60 second rest set 2: 14 pushups 60 second rest set 3: 10 pushups 60 second rest set 4: 10 pushups 60 second rest set 5 max (at least 15 pushups)
    Step 6: Week 2: Day 1

    Set 1: 14 pushups

    60 second rest

    Set 2: 14 pushups

    60 second rest

    Set 3: 10 pushups

    60 second rest

    Set 4: 10 pushups

    60 second rest

    Set 5 max (at least 15 pushups)    3
  • img_ week 2: day 2 set 1: 14 pushups 90 second rest set 2: 16 pushups 90 second rest set 3: 12 pushups 90 second rest set 4: 12 pushups 90 second rest set 5 max (at least 17 pushups)
    Step 7: Week 2: Day 2

    Set 1: 14 pushups

    90 second rest

    Set 2: 16 pushups

    90 second rest

    Set 3: 12 pushups

    90 second rest

    Set 4: 12 pushups

    90 second rest

    Set 5 max (at least 17 pushups)    3
  • img_ week 2: day 3 set 1: 16 pushups 120 second rest set 2: 17 pushups 120 second rest set 3: 14 pushups 120 second rest set 4: 14 pushups 120 second rest set 5 max (at least 20 pushups)
    Step 8: Week 2: Day 3

    Set 1: 16 pushups

    120 second rest

    Set 2: 17 pushups

    120 second rest

    Set 3: 14 pushups

    120 second rest

    Set 4: 14 pushups

    120 second rest

    Set 5 max (at least 20 pushups)    3
  • img_exhaustion test do as many pushups as you can, you should be able to do more than when you began the program.
    Step 9: Exhaustion Test

    Do as many pushups as you can, you should be able to do more than when you began the program.    3
  • img_week 3: day 1 set 1: 14 pushups 60 second rest set 2: 18 pushups 60 second rest set 3: 14 pushups 60 second rest set 4: 14 pushups 60 second rest set 5 max (at least 20 pushups)
    Step 10: Week 3: Day 1

    Set 1: 14 pushups

    60 second rest

    Set 2: 18 pushups

    60 second rest

    Set 3: 14 pushups

    60 second rest

    Set 4: 14 pushups

    60 second rest

    Set 5 max (at least 20 pushups)    3
  • img_week 3: day 2 set 1: 20 pushups 90 second rest set 2: 25 pushups 90 second rest set 3: 15 pushups 90 second rest set 4: 15 pushups 90 second rest set 5 max (at least 25 pushups)
    Step 11: Week 3: Day 2

    Set 1: 20 pushups

    90 second rest

    Set 2: 25 pushups

    90 second rest

    Set 3: 15 pushups

    90 second rest

    Set 4: 15 pushups

    90 second rest

    Set 5 max (at least 25 pushups)    3
  • img_week 3: day 3 set 1: 22 pushups 120 second rest set 2: 30 pushups 120 second rest set 3: 20 pushups 120 second rest set 4: 20 pushups 120 second rest set 5 max (at least 28 pushups)
    Step 12: Week 3: Day 3

    Set 1: 22 pushups

    120 second rest

    Set 2: 30 pushups

    120 second rest

    Set 3: 20 pushups

    120 second rest

    Set 4: 20 pushups

    120 second rest

    Set 5 max (at least 28 pushups)    3
  • img_week 4: day 1 set 1: 21 pushups 60 second rest set 2: 25 pushups 60 second rest set 3: 21 pushups 60 second rest set 4: 21 pushups 60 second rest set 5 max (at least 32 pushups)
    Step 13: Week 4: Day 1

    Set 1: 21 pushups

    60 second rest

    Set 2: 25 pushups

    60 second rest

    Set 3: 21 pushups

    60 second rest

    Set 4: 21 pushups

    60 second rest

    Set 5 max (at least 32 pushups)    3
  • img_week 4: day 2 set 1: 25 pushups 90 second rest set 2: 29 pushups 90 second rest set 3: 25 pushups 90 second rest set 4: 25 pushups 90 second rest set 5 max (at least 36 pushups)
    Step 14: Week 4: Day 2

    Set 1: 25 pushups

    90 second rest

    Set 2: 29 pushups

    90 second rest

    Set 3: 25 pushups

    90 second rest

    Set 4: 25 pushups

    90 second rest

    Set 5 max (at least 36 pushups)    3
  • img_week 4: day 3 set 1: 29 pushups 120 second rest set 2: 33 pushups 120 second rest set 3: 29 pushups 120 second rest set 4: 29 pushups 120 second rest set 5 max (at least 40 pushups)
    Step 15: Week 4: Day 3

    Set 1: 29 pushups

    120 second rest

    Set 2: 33 pushups

    120 second rest

    Set 3: 29 pushups

    120 second rest

    Set 4: 29 pushups

    120 second rest

    Set 5 max (at least 40 pushups)    3
  • img_ exhaustion test do as many pushups as you can, you should be able to do more than your last exhaustion test
    Step 16: Exhaustion Test

    Do as many pushups as you can, you should be able to do more than your last exhaustion test    3
  • img_week 5: day 1 set 1: 36 pushups 60 second rest set 2: 40 pushups 60 second rest set 3: 30 pushups 60 second rest set 4: 24 pushups 60 second rest set 5 max (at least 40 pushups)
    Step 17: Week 5: Day 1

    Set 1: 36 pushups

    60 second rest

    Set 2: 40 pushups

    60 second rest

    Set 3: 30 pushups

    60 second rest

    Set 4: 24 pushups

    60 second rest

    Set 5 max (at least 40 pushups)    3
  • img_ week 5: day 2 set 1: 19 pushups 45 second rest set 2: 19 pushups 45 second rest set 3: 22 pushups 45 second rest set 4: 22 pushups 45 second rest set 5: 18 pushups 45 second rest set 6: 18 pushups 45 second rest set 7: 22 pushups 45 second rest set 8 max (at least 45 pushups)
    Step 18: Week 5: Day 2

    Set 1: 19 pushups

    45 second rest

    Set 2: 19 pushups

    45 second rest

    Set 3: 22 pushups

    45 second rest

    Set 4: 22 pushups

    45 second rest

    Set 5: 18 pushups

    45 second rest

    Set 6: 18 pushups

    45 second rest

    Set 7: 22 pushups

    45 second rest

    Set 8 max (at least 45 pushups)    3
  • img_week 5: day 3 set 1: 20 pushups 45 second rest set 2: 20 pushups 45 second rest set 3: 24 pushups 45 second rest set 4: 24 pushups 45 second rest set 5: 20 pushups 45 second rest set 6: 20 pushups 45 second rest set 7: 22 pushups 45 second rest set 8 max (at least 50 pushups)
    Step 19: Week 5: Day 3

    Set 1: 20 pushups

    45 second rest

    Set 2: 20 pushups

    45 second rest

    Set 3: 24 pushups

    45 second rest

    Set 4: 24 pushups

    45 second rest

    Set 5: 20 pushups

    45 second rest

    Set 6: 20 pushups

    45 second rest

    Set 7: 22 pushups

    45 second rest

    Set 8 max (at least 50 pushups)    3
  • img_exhaustion test do as many pushups as you can, you should be able to do more than your last exhaustion test. if you can perform more than 60 pushups you should move on to week 6. week 5 is the hardest week, so if you don`t hit 60, you should repeat it and try again at the end of the week.
    Step 20: Exhaustion Test

    Do as many pushups as you can, you should be able to do more than your last exhaustion test. If you can perform more than 60 pushups you should move on to week 6. Week 5 is the hardest week, so if you don`t hit 60, you should repeat it and try again at the end of the week.    3
  • img_week 6: day 1 set 1: 45 pushups 60 second rest set 2: 55 pushups 60 second rest set 3: 35 pushups 60 second rest set 4: 30 pushups 60 second rest set 5 max (at least 55 pushups)
    Step 21: Week 6: Day 1

    Set 1: 45 pushups

    60 second rest

    Set 2: 55 pushups

    60 second rest

    Set 3: 35 pushups

    60 second rest

    Set 4: 30 pushups

    60 second rest

    Set 5 max (at least 55 pushups)    3
  • img_week 6: day 2 set 1: 22 pushups 45 second rest set 2: 22 pushups 45 second rest set 3: 30 pushups 45 second rest set 4: 30 pushups 45 second rest set 5: 24 pushups 45 second rest set 6: 24 pushups 45 second rest set 7: 18 pushups 45 second rest set 8: 18 pushups 45 second rest set 9 max (at least 58 pushups)
    Step 22: Week 6: Day 2

    Set 1: 22 pushups

    45 second rest

    Set 2: 22 pushups

    45 second rest

    Set 3: 30 pushups

    45 second rest

    Set 4: 30 pushups

    45 second rest

    Set 5: 24 pushups

    45 second rest

    Set 6: 24 pushups

    45 second rest

    Set 7: 18 pushups

    45 second rest

    Set 8: 18 pushups

    45 second rest

    Set 9 max (at least 58 pushups)    3
  • img_week 6: day 3 set 1: 26 pushups 45 second rest set 2: 26 pushups 45 second rest set 3: 33 pushups 45 second rest set 4: 33 pushups 45 second rest set 5: 26 pushups 45 second rest set 6: 26 pushups 45 second rest set 7: 22 pushups 45 second rest set 8: 22 pushups 45 second rest set 9 max (at least 60 pushups)
    Step 23: Week 6: Day 3

    Set 1: 26 pushups

    45 second rest

    Set 2: 26 pushups

    45 second rest

    Set 3: 33 pushups

    45 second rest

    Set 4: 33 pushups

    45 second rest

    Set 5: 26 pushups

    45 second rest

    Set 6: 26 pushups

    45 second rest

    Set 7: 22 pushups

    45 second rest

    Set 8: 22 pushups

    45 second rest

    Set 9 max (at least 60 pushups)    3
  • img_final test to perform the test, simply execute as many good-form push ups as you can. if you`ve completed the six week program with no cheating and no short cuts, experience has shown that you should be strong enough to perform one hundred consecutive push ups! after completing week 6 of the program, treat yourself to a day or two of rest. eat well and maintain good hydration. try not to perform any exercises or tasks around the home that will drain you of energy - you`ll need every ounce of strength to meet your goal. ready? take your time, don`t rush and focus on performing ten push ups at a time. breaking the magic hundred into smaller chunks will make the goal more achievable and give you more chance of success. maintain good form and don`t hold your breath. it sounds simple, but just take it one push up at a time until you reach one hundred! if you start to feel shaky, take a few deep breaths and regain your composure before starting again. good luck - i know you can do it!! just in case you didn`t manage the hundred, i would suggest going back a couple of weeks in the program and building up your strength again. maybe week 5 or week 6
    Step 24: Final Test

    To perform the test, simply execute as many good-form push ups as you can. If you`ve completed the six week program with no cheating and no short cuts, experience has shown that you should be strong enough to perform one hundred consecutive push ups!

    After completing Week 6 of the program, treat yourself to a day or two of rest. Eat well and maintain good hydration. Try not to perform any exercises or tasks around the home that will drain you of energy - you`ll need every ounce of strength to meet your goal. Ready?

    Take your time, don`t rush and focus on performing ten push ups at a time. Breaking the magic hundred into smaller chunks will make the goal more achievable and give you more chance of success. Maintain good form and don`t hold your breath. It sounds simple, but just take it one push up at a time until you reach one hundred! If you start to feel shaky, take a few deep breaths and regain your composure before starting again. Good luck - I know you can do it!!

    Just in case you didn`t manage the hundred, I would suggest going back a couple of weeks in the program and building up your strength again. Maybe Week 5 or Week 6    5
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Comments
A4S4L4
A4S4L4(1052 Days ago)When you set up the "challenge a friend" feature, I think I might challenge you to this. I already know you`ll win, but I`ve never been able to do even one push up, and I`d like to be less weak.Flag as Inappropriate
zachwashere
zachwashere(1052 Days ago)That`d be awesome. I think chase should join the challenge as well...it`d help him on his quest to gain 20 lbs. of muscle.

By the way, along those lines I think I`m still shedding the pounds I gained in our glorious gluttonous chicago weekend...Flag as Inappropriate
A4S4L4
A4S4L4(1052 Days ago)Wow. That plan of action looks intense.
Maybe I`ll copy it, though, and make Max do it in Africa with me.

Then you and I can have a push-up contest at the Someday party!

I know what you mean about being a glutton in this city. It`s so easy to do. I`m glad you actively participatedmega-meat style.Flag as Inappropriate
zachwashere
zachwashere(1052 Days ago)Yeah the 24 steps is pretty intense, but I like seeing it all laid out like that, and it`ll be perfect for this site actually...should keep me pretty motivated.Flag as Inappropriate
globehound
globehound(1052 Days ago)Um...your body is going to look freakish if you only do pushups. May I suggest that you incorporate some ab-work and pull ups? You can buy a pull-up bar for like $30 and it will help to keep your muscles balanced.Flag as Inappropriate
zachwashere
zachwashere(1052 Days ago)I think "freakish" is a freaking exaggeration haha. I think you`re overestimating how big you can possibly get from lifting only your own body weight.

The New York Times says "As a symbol of health and wellness, nothing surpasses the simple push-up...The push-up is the ultimate barometer of fitness. It tests the whole body, engaging muscle groups in the arms, chest, abdomen, hips and legs. It requires the body to be taut like a plank with toes and palms on the floor. The act of lifting and lowering one`s entire weight is taxing even for the very fit"

http://www.nytimes.com/2008/03/11/health/nutrition/11well.htmlFlag as Inappropriate
zachwashere
zachwashere(1052 Days ago)Also, I don`t have 30 dollars.Flag as Inappropriate
globehound
globehound(1050 Days ago)If only I had 100 pushups as my goal. Instead, I have `knock my friend out` which will require 100 pushups at the beginning of my training session. Maybe I need to set my bars lower?Flag as Inappropriate
zachwashere
zachwashere(1050 Days ago)Maybe you can use this plan as part of your training regimen...if I had to guess, I`d say you probably can`t knock out 100 pushups in a row right now...Flag as Inappropriate
A4S4L4
A4S4L4(1050 Days ago)Well? Did you start Week 1, Day 1?Flag as Inappropriate
zachwashere
zachwashere(1049 Days ago)Nope, I`m going to start on Monday, that way it runs Monday/Wednesday/Friday...I want to have the weekends to rest. Plus Joe (nagle) is going to do it too...and he drinks too many beers on the weekends.Flag as Inappropriate
A4S4L4
A4S4L4(1045 Days ago)It is almost not Monday anymore.Flag as Inappropriate
zachwashere
zachwashere(1044 Days ago)UGH I know...I was at work until 3am...so not cool.

Looks like i`ll be on the Tuesday/Thursday/Saturday plan this weekFlag as Inappropriate
A4S4L4
A4S4L4(1044 Days ago)3 a.m.???
you`re crazy!
did you just camp out under your desk and then wake up there to start a brand new day at the cubicle?

let me know how your new day one goes :-)Flag as Inappropriate
Ryankaz
Ryankaz(1044 Days ago)You have to let the group what you max out at tonight.Flag as Inappropriate
zachwashere
zachwashere(1044 Days ago)Ok so day 1 is done. In my initial test I was able to do 25 "good form" pushups...but that first set today (day 1) was really tough...60 seconds goes by in a blink. The last 9 pushups nearly killed me and were probably not good form at all near the end. Might have to repeat this week...we`ll see how it goes.

Thanks for the support though...probably wouldn`t be doing this if there weren`t people watching my progress hahahaFlag as Inappropriate
le_bisontin
le_bisontin(1044 Days ago)starting on week 3 column three made me want to stab my arms offFlag as Inappropriate
le_bisontin
le_bisontin(1039 Days ago)Just finished Week 3. Step two was 30, I barely made it over. But I think I`m getting there. When exactly are we supposed to do the exhaustion test? I`m already exhausted.Flag as Inappropriate
le_bisontin
le_bisontin(1038 Days ago)That was my best set yet. I maxed out at 50. Halfway there...Flag as Inappropriate
hiyamaja
hiyamaja(1028 Days ago)100 pushups? go play hoops or some sport that is fun to get in shape... pushups are soooooo boring! .. LAME! (and don`t you dare flag me as inappropriate now!)Flag as Inappropriate
zachwashere
zachwashere(1027 Days ago)If you must know, I`m in a basketball league too...it`s not like the only thing I`m doing is pushups. I just want to build some strength as well, which I`m not going to get from playing basketball.

Thanks for your undying support though, feels really good to know you`re there rooting me on...

;-)Flag as Inappropriate
hiyamaja
hiyamaja(1018 Days ago)you know, deleting people`s comments just because you disagree is rather rude! :PFlag as Inappropriate
zachwashere
zachwashere(1010 Days ago)Had to repeat week 4 cause it was insanely difficult...went much better the second time around though. Doing my exhaustion test tonight and then moving on to week 5...wish me luck!Flag as Inappropriate
globehound
globehound(1010 Days ago)You don`t need luck to get muscles, just some willpower. How bout them apples?Flag as Inappropriate
le_bisontin
le_bisontin(1010 Days ago)Tell you what man, this someday is getting to me. I`m struggling with these steps, but I almost feel like I could do 100 right now, without the rest of the plan. Think I could make that my new goal?Flag as Inappropriate
zachwashere
zachwashere(997 Days ago)Had to repeat week 5 as well...just finished day 2 for the second time and I have to say it was light years easier than the first time around. Might might it to the 100 yet hahaFlag as Inappropriate
Foster
Foster(994 Days ago)Impressive plan. Where did you get the program if I may ask? After this you should try some of the other invaluable body-weight exercises available for free! Squats, Lunges, and pull ups on tree branches, scaffolding, or playground equipment. Push-ups are good, but they aren`t all. Cheers.Flag as Inappropriate
zachwashere
zachwashere(993 Days ago)Hey Foster,

I found the plan here and just transcribed it onto this site: http://hundredpushups.com/ I found it motivating to be able to cross off the steps as I did them.

I definitely agree that pushups aren`t everything, now that i`m getting more upper body strength I think I`ll start to add to/diversify my workouts. I was thinking about getting one of those doorway chin up bar things....any experience with those?Flag as Inappropriate
le_bisontin
le_bisontin(990 Days ago)i`m back baby !Flag as Inappropriate
Foster
Foster(988 Days ago)The door-frame bars are great; my bro has one I like to play on with my niece and nephew when I visit. The only setbacks are that you can only go as wide as the door, there`s a height factor to consider, and you need to make sure it`s mounted well and you`re doing reps that are controlled enough so you don`t dislodge the thing during a workout. Still, any bar is a good bar. If you have one that you can adjust you can even set it lower and do body weight rows which are great to balance out the push-ups.Flag as Inappropriate
AndrewM
AndrewM(750 Days ago)Let`s go McCullough, you`re (were?) so close...Flag as Inappropriate
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  • img_ incorporate cardio first of all, i don`t want to just do pushups...i need to mix in some cardio of some sort. now that the weather should be getting warm again i`m going to resume walking to and from work every day. that`s about 6-7 miles of walking. i`m also going to try and go for a run (3 miles or so) at least 2 times a week.
    Step 1: Incorporate Cardio

    First of all, I don`t want to just do pushups...I need to mix in some cardio of some sort. Now that the weather should be getting warm again I`m going to resume walking to and from work every day. That`s about 6-7 miles of walking. I`m also going to try and go for a run (3 miles or so) at least 2 times a week.     3
  • img_ do the initial test to perform the test, simply execute as many good-form push ups as you can. don`t cut corners and please don`t cheat - the last thing you want to do is end up in the wrong level of the training program! the results may be humbling, but trust me, honesty is the best policy. the result of the initial test determines your plan for the next 6 weeks. you do pushups 3 days a week (with a day off in between). i was able to do 25 pushups in my test, which put me on the following plan:
    Step 2: Do the initial test

    To perform the test, simply execute as many good-form push ups as you can. Don`t cut corners and please don`t cheat - the last thing you want to do is end up in the wrong level of the training program! The results may be humbling, but trust me, honesty is the best policy.

    The result of the initial test determines your plan for the next 6 weeks. You do pushups 3 days a week (with a day off in between).

    I was able to do 25 pushups in my test, which put me on the following plan:     1
  • img_ week 1: day 1 set 1: 10 pushups 60 second rest set 2: 12 pushups 60 second rest set 3: 7 pushups 60 second rest set 4: 7 pushups 60 second rest set 5 max (at least 9 pushups) update - that sucked a lot: i managed to do the 9 at the end of the 4 sets but i felt like jello.
    Step 3: Week 1: Day 1

    Set 1: 10 pushups

    60 second rest

    Set 2: 12 pushups

    60 second rest

    Set 3: 7 pushups

    60 second rest

    Set 4: 7 pushups

    60 second rest

    Set 5 max (at least 9 pushups)

    Update - That sucked a lot: I managed to do the 9 at the end of the 4 sets but I felt like jello.     2
  • img_ week 1: day 2 set 1: 10 pushups 90 second rest set 2: 12 pushups 90 second rest set 3: 8 pushups 90 second rest set 4: 8 pushups 90 second rest set 5 max (at least 12 pushups) update: this was actually easier than the first day...i have hope...i`m not as pathetic as i thought!
    Step 4: Week 1: Day 2

    Set 1: 10 pushups

    90 second rest

    Set 2: 12 pushups

    90 second rest

    Set 3: 8 pushups

    90 second rest

    Set 4: 8 pushups

    90 second rest

    Set 5 max (at least 12 pushups)


    Update: This was actually easier than the first day...I have hope...I`m not as pathetic as I thought!     3
  • img_week 1: day 3 set 1: 11 pushups 120 second rest set 2: 15 pushups 120 second rest set 3: 9 pushups 120 second rest set 4: 9 pushups 120 second rest set 5 max (at least 13 pushups)
    Step 5: Week 1: Day 3

    Set 1: 11 pushups

    120 second rest

    Set 2: 15 pushups

    120 second rest

    Set 3: 9 pushups

    120 second rest

    Set 4: 9 pushups

    120 second rest

    Set 5 max (at least 13 pushups)    3
  • img_ week 2: day 1 set 1: 14 pushups 60 second rest set 2: 14 pushups 60 second rest set 3: 10 pushups 60 second rest set 4: 10 pushups 60 second rest set 5 max (at least 15 pushups)
    Step 6: Week 2: Day 1

    Set 1: 14 pushups

    60 second rest

    Set 2: 14 pushups

    60 second rest

    Set 3: 10 pushups

    60 second rest

    Set 4: 10 pushups

    60 second rest

    Set 5 max (at least 15 pushups)    3
  • img_ week 2: day 2 set 1: 14 pushups 90 second rest set 2: 16 pushups 90 second rest set 3: 12 pushups 90 second rest set 4: 12 pushups 90 second rest set 5 max (at least 17 pushups)
    Step 7: Week 2: Day 2

    Set 1: 14 pushups

    90 second rest

    Set 2: 16 pushups

    90 second rest

    Set 3: 12 pushups

    90 second rest

    Set 4: 12 pushups

    90 second rest

    Set 5 max (at least 17 pushups)    3
  • img_ week 2: day 3 set 1: 16 pushups 120 second rest set 2: 17 pushups 120 second rest set 3: 14 pushups 120 second rest set 4: 14 pushups 120 second rest set 5 max (at least 20 pushups)
    Step 8: Week 2: Day 3

    Set 1: 16 pushups

    120 second rest

    Set 2: 17 pushups

    120 second rest

    Set 3: 14 pushups

    120 second rest

    Set 4: 14 pushups

    120 second rest

    Set 5 max (at least 20 pushups)    3
  • img_exhaustion test do as many pushups as you can, you should be able to do more than when you began the program.
    Step 9: Exhaustion Test

    Do as many pushups as you can, you should be able to do more than when you began the program.    3
  • img_week 3: day 1 set 1: 14 pushups 60 second rest set 2: 18 pushups 60 second rest set 3: 14 pushups 60 second rest set 4: 14 pushups 60 second rest set 5 max (at least 20 pushups)
    Step 10: Week 3: Day 1

    Set 1: 14 pushups

    60 second rest

    Set 2: 18 pushups

    60 second rest

    Set 3: 14 pushups

    60 second rest

    Set 4: 14 pushups

    60 second rest

    Set 5 max (at least 20 pushups)    3
  • img_week 3: day 2 set 1: 20 pushups 90 second rest set 2: 25 pushups 90 second rest set 3: 15 pushups 90 second rest set 4: 15 pushups 90 second rest set 5 max (at least 25 pushups)
    Step 11: Week 3: Day 2

    Set 1: 20 pushups

    90 second rest

    Set 2: 25 pushups

    90 second rest

    Set 3: 15 pushups

    90 second rest

    Set 4: 15 pushups

    90 second rest

    Set 5 max (at least 25 pushups)    3
  • img_week 3: day 3 set 1: 22 pushups 120 second rest set 2: 30 pushups 120 second rest set 3: 20 pushups 120 second rest set 4: 20 pushups 120 second rest set 5 max (at least 28 pushups)
    Step 12: Week 3: Day 3

    Set 1: 22 pushups

    120 second rest

    Set 2: 30 pushups

    120 second rest

    Set 3: 20 pushups

    120 second rest

    Set 4: 20 pushups

    120 second rest

    Set 5 max (at least 28 pushups)    3
  • img_week 4: day 1 set 1: 21 pushups 60 second rest set 2: 25 pushups 60 second rest set 3: 21 pushups 60 second rest set 4: 21 pushups 60 second rest set 5 max (at least 32 pushups)
    Step 13: Week 4: Day 1

    Set 1: 21 pushups

    60 second rest

    Set 2: 25 pushups

    60 second rest

    Set 3: 21 pushups

    60 second rest

    Set 4: 21 pushups

    60 second rest

    Set 5 max (at least 32 pushups)    3
  • img_week 4: day 2 set 1: 25 pushups 90 second rest set 2: 29 pushups 90 second rest set 3: 25 pushups 90 second rest set 4: 25 pushups 90 second rest set 5 max (at least 36 pushups)
    Step 14: Week 4: Day 2

    Set 1: 25 pushups

    90 second rest

    Set 2: 29 pushups

    90 second rest

    Set 3: 25 pushups

    90 second rest

    Set 4: 25 pushups

    90 second rest

    Set 5 max (at least 36 pushups)    3
  • img_week 4: day 3 set 1: 29 pushups 120 second rest set 2: 33 pushups 120 second rest set 3: 29 pushups 120 second rest set 4: 29 pushups 120 second rest set 5 max (at least 40 pushups)
    Step 15: Week 4: Day 3

    Set 1: 29 pushups

    120 second rest

    Set 2: 33 pushups

    120 second rest

    Set 3: 29 pushups

    120 second rest

    Set 4: 29 pushups

    120 second rest

    Set 5 max (at least 40 pushups)    3
  • img_ exhaustion test do as many pushups as you can, you should be able to do more than your last exhaustion test
    Step 16: Exhaustion Test

    Do as many pushups as you can, you should be able to do more than your last exhaustion test    3
  • img_week 5: day 1 set 1: 36 pushups 60 second rest set 2: 40 pushups 60 second rest set 3: 30 pushups 60 second rest set 4: 24 pushups 60 second rest set 5 max (at least 40 pushups)
    Step 17: Week 5: Day 1

    Set 1: 36 pushups

    60 second rest

    Set 2: 40 pushups

    60 second rest

    Set 3: 30 pushups

    60 second rest

    Set 4: 24 pushups

    60 second rest

    Set 5 max (at least 40 pushups)    3
  • img_ week 5: day 2 set 1: 19 pushups 45 second rest set 2: 19 pushups 45 second rest set 3: 22 pushups 45 second rest set 4: 22 pushups 45 second rest set 5: 18 pushups 45 second rest set 6: 18 pushups 45 second rest set 7: 22 pushups 45 second rest set 8 max (at least 45 pushups)
    Step 18: Week 5: Day 2

    Set 1: 19 pushups

    45 second rest

    Set 2: 19 pushups

    45 second rest

    Set 3: 22 pushups

    45 second rest

    Set 4: 22 pushups

    45 second rest

    Set 5: 18 pushups

    45 second rest

    Set 6: 18 pushups

    45 second rest

    Set 7: 22 pushups

    45 second rest

    Set 8 max (at least 45 pushups)    3
  • img_week 5: day 3 set 1: 20 pushups 45 second rest set 2: 20 pushups 45 second rest set 3: 24 pushups 45 second rest set 4: 24 pushups 45 second rest set 5: 20 pushups 45 second rest set 6: 20 pushups 45 second rest set 7: 22 pushups 45 second rest set 8 max (at least 50 pushups)
    Step 19: Week 5: Day 3

    Set 1: 20 pushups

    45 second rest

    Set 2: 20 pushups

    45 second rest

    Set 3: 24 pushups

    45 second rest

    Set 4: 24 pushups

    45 second rest

    Set 5: 20 pushups

    45 second rest

    Set 6: 20 pushups

    45 second rest

    Set 7: 22 pushups

    45 second rest

    Set 8 max (at least 50 pushups)    3
  • img_exhaustion test do as many pushups as you can, you should be able to do more than your last exhaustion test. if you can perform more than 60 pushups you should move on to week 6. week 5 is the hardest week, so if you don`t hit 60, you should repeat it and try again at the end of the week.
    Step 20: Exhaustion Test

    Do as many pushups as you can, you should be able to do more than your last exhaustion test. If you can perform more than 60 pushups you should move on to week 6. Week 5 is the hardest week, so if you don`t hit 60, you should repeat it and try again at the end of the week.    3
  • img_week 6: day 1 set 1: 45 pushups 60 second rest set 2: 55 pushups 60 second rest set 3: 35 pushups 60 second rest set 4: 30 pushups 60 second rest set 5 max (at least 55 pushups)
    Step 21: Week 6: Day 1

    Set 1: 45 pushups

    60 second rest

    Set 2: 55 pushups

    60 second rest

    Set 3: 35 pushups

    60 second rest

    Set 4: 30 pushups

    60 second rest

    Set 5 max (at least 55 pushups)    3
  • img_week 6: day 2 set 1: 22 pushups 45 second rest set 2: 22 pushups 45 second rest set 3: 30 pushups 45 second rest set 4: 30 pushups 45 second rest set 5: 24 pushups 45 second rest set 6: 24 pushups 45 second rest set 7: 18 pushups 45 second rest set 8: 18 pushups 45 second rest set 9 max (at least 58 pushups)
    Step 22: Week 6: Day 2

    Set 1: 22 pushups

    45 second rest

    Set 2: 22 pushups

    45 second rest

    Set 3: 30 pushups

    45 second rest

    Set 4: 30 pushups

    45 second rest

    Set 5: 24 pushups

    45 second rest

    Set 6: 24 pushups

    45 second rest

    Set 7: 18 pushups

    45 second rest

    Set 8: 18 pushups

    45 second rest

    Set 9 max (at least 58 pushups)    3
  • img_week 6: day 3 set 1: 26 pushups 45 second rest set 2: 26 pushups 45 second rest set 3: 33 pushups 45 second rest set 4: 33 pushups 45 second rest set 5: 26 pushups 45 second rest set 6: 26 pushups 45 second rest set 7: 22 pushups 45 second rest set 8: 22 pushups 45 second rest set 9 max (at least 60 pushups)
    Step 23: Week 6: Day 3

    Set 1: 26 pushups

    45 second rest

    Set 2: 26 pushups

    45 second rest

    Set 3: 33 pushups

    45 second rest

    Set 4: 33 pushups

    45 second rest

    Set 5: 26 pushups

    45 second rest

    Set 6: 26 pushups

    45 second rest

    Set 7: 22 pushups

    45 second rest

    Set 8: 22 pushups

    45 second rest

    Set 9 max (at least 60 pushups)    3
  • img_final test to perform the test, simply execute as many good-form push ups as you can. if you`ve completed the six week program with no cheating and no short cuts, experience has shown that you should be strong enough to perform one hundred consecutive push ups! after completing week 6 of the program, treat yourself to a day or two of rest. eat well and maintain good hydration. try not to perform any exercises or tasks around the home that will drain you of energy - you`ll need every ounce of strength to meet your goal. ready? take your time, don`t rush and focus on performing ten push ups at a time. breaking the magic hundred into smaller chunks will make the goal more achievable and give you more chance of success. maintain good form and don`t hold your breath. it sounds simple, but just take it one push up at a time until you reach one hundred! if you start to feel shaky, take a few deep breaths and regain your composure before starting again. good luck - i know you can do it!! just in case you didn`t manage the hundred, i would suggest going back a couple of weeks in the program and building up your strength again. maybe week 5 or week 6
    Step 24: Final Test

    To perform the test, simply execute as many good-form push ups as you can. If you`ve completed the six week program with no cheating and no short cuts, experience has shown that you should be strong enough to perform one hundred consecutive push ups!

    After completing Week 6 of the program, treat yourself to a day or two of rest. Eat well and maintain good hydration. Try not to perform any exercises or tasks around the home that will drain you of energy - you`ll need every ounce of strength to meet your goal. Ready?

    Take your time, don`t rush and focus on performing ten push ups at a time. Breaking the magic hundred into smaller chunks will make the goal more achievable and give you more chance of success. Maintain good form and don`t hold your breath. It sounds simple, but just take it one push up at a time until you reach one hundred! If you start to feel shaky, take a few deep breaths and regain your composure before starting again. Good luck - I know you can do it!!

    Just in case you didn`t manage the hundred, I would suggest going back a couple of weeks in the program and building up your strength again. Maybe Week 5 or Week 6    5
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